BUFFALO CHICKEN SPAGHETTI SQUASH BAKE

  
Ingredients:

  • 1 Large Spaghetti Squash ( or 2 Small )
  • Franks Hot Sauce
  • Extra Virgin Olive Oil
  • Garlic Powder
  • Crumbled Goat Cheese
  • 2 organic boneless skinless chicken breasts
  • Organic American Cheese Slices (I used Trader Joe’s brand) Or Mozzarella
  • 1 Large and 1 Small Bowl
  • Baking Dish
  • Aluminum Foil (Optional)
  • Nonstick Coconut Oil Spray

Directions:

  1. Rinse spaghetti squash and stab to allow air to vent. I cook my spaghetti squash in the microwave because it cuts the cooking time in half! Typically 5 minutes of each side does the trick.
  2. Carefully remove squash with an oven mitt and let sit to cool (it will be hot!!).
  3. Marinate chicken in hot sauce and grill until desired. Do not over cook chicken because it will be going in the oven later!   
  4. Once squash is cool enough, cut in half and scoop seeds.
  5. Rake squash with a fork in a large bowl and combine with 1/4 cup of crumbled goat cheese, 1 tbsp of olive oil, and garlic powder.   
  6. Preheat oven to 350 degrees and line baking dish with aluminum foil and/or nonstick cooking spray.
  7. Dice chicken breasts and toss with hot sauce in small bowl (hot sauce amount as desired).
  8. Add chicken to the large bowl of spaghetti squash and drizzle with hot sauce.
  9. Pour into baking dish and bake on 350 for 15 minutes.
  10. Carefully remove dish from oven and top with 1 slice of sliced cheese.
  11.  Broil until cheese melts and bubbles. 
  12. Remove from oven. Let sit to cool and serve!     

 

Serving 2-3

5 THINGS YOU NEED TO START DOING-TODAY

5 Things You Need To Start Doing—Today

• Consume complex carbohydrates throughout the day. Our bodies are extremely efficient at metabolizing carbohydrates for energy. Thus, it makes sense to consume complex carbohydrates (fiber and starches) throughout the day so that we have the energy we need to perform optimally as opposed to at night when we are most sedentary.

• Plan, plan, plan. Whether it’s planning and preparing meals ahead of time or planning workouts, planning is KEY to achieving our health goals. When we don’t plan, we set ourselves up to fail. Heidi Grant Halvorson, Ph.D. associate director for the Motivation Science Center at the Columbia University Business School and author of Nine Things Successful People Do Differently emphasizes focusing on what you will do rather than what you will not. Rather than focusing on what behavior needs to change, create a plan to replace that behavior.

• Choose whole foods. Avoid consuming processed foods whenever possible. Processed foods are packed with manmade chemicals and preservatives that are not natural to our body’s digestive and metabolic systems. Many digestive disorders, such as Irritable Bowl Syndromes, can be treated simply by consuming a whole foods diet.

• Avoid labeling foods as good or bad. Are you really going to never eat a slice of pizza again or be the person who refuses to eat their own birthday cake? Rather than putting foods off limit, consider what they do for your body. If they don’t do much aside from pleasuring the taste buds, limit them. Moderation is key. In fact, restrictive dieters are more at risk to develop binging habits.

• Reward yourself (but not with food, you aren’t a dog). Rewarding yourself for your accomplishments, big or small, helps to reinforce positive behavior. However, those rewards should not involve food which can counteract hard work. Treat yourself to a new workout shirt, a pair of dope kicks, a magazine subscription, etc. 

 

THE SKINNY ON SUSHI

Decided to broaden my sushi horizons and I am absolutely obsessed. 

 Post 3 Eel and Avocado Rolls (aka 1,000 calories, 50g Fat, 60g Protein, & 93g of Carbs) Luckily I am an athlete! 
Here is the skinny:

Sushi can be a very healthy balanced meal rich in omega-3 fatty acids and protein . However, what you order and how much determine whether you consume a 300 calorie or 1000 calorie meal. Three rules: 1. Use sauces sparingly. They pack on extra calories, sodium, and fat. 2. The words spicy, crispy, and tempura are not a friend to your waistline. Spicy usually means chili sauce and mayo, crispy and tempura indicate frying in fattening oils.  3. Limit yourself to 2-4 rolls.

1. Cucumber Roll: 135 calories F0 P6 C30

2. California Roll: 225 calories F7 P9 C38  (ehhhhh)

3. Avocado Roll: 140 calories F8 P2 C28 (low calorie/healthy fat)

4. Eel and Avocado Roll: 372 calories F17 P C31 P20 (Of course this is my favorite roll! Trim the fat and up the nutrients by opting for brown rice and no sugary sauce)

5. Spicy Tuna Roll: 290 calories F11 P24 C27 (again ask for no sauce)

6. Shrimp Tempura Roll : 508 calories F21 P20 C64 (Tempura= deep fried)

7. Sashimi Roll: 35 calories F1.5 P6 C0

Life is short. If you love the Shrimp Tempura Roll, order 1 and then pick 2-3 healthier options. OR order 2 and work them off. Practice balance every single day!

ALTERED PERCEPTION: Primary foods and Flexible Dieting

Over the last two months, my perception of nutrition has altered in two ways.  The first being that while food certainly is necessary to thrive, it is not the only thing that nourishes us. In fact, through the foundations of the Institute for Integrated Nutrition I have disocvered the term primary food, coined by Joshua Rosenthal. Primary food is composed of four things: Relationships, Career, Physical Activity, and Spirituality. The example Rosenthal gives is that as a child, we are constantly reminded that it is time to eat. We find ourselves so engaged in play, that we forget to eat. At 24, this seems quite foreign to me as I pretty much plan my entire day around the foods I am eating. Partly because I am health foodie, but also because society encourages us to “live to eat.” However, it is significant to understand that when we are engaged and fulfilled in these 4 areas, we eat to live. We eat because we know that if we don’t we cannot fully participate in our primary food. Thus, the actual act of consuming energy (calories) is considered secondary food.

The second alternation comes from a nutritional concept called Flexible Dieting. I became intrigued by FD in January, however I remained skeptical. I spent about a month reading articles that both supported and opposed FD and looking at FD athletes and their stories. While the concepts has a bad rep, I have found it to be extremely beneficial for me both physically and mentally. The assumption is that Flexible Dieters eat whatever they want as long as it fits within their macronutrients (protein, carbs, and fats). However, athletes know that when they consume a diet rich in whole foods they feel better and they perform better. The exception is that Flexible Dieters are given the freedom to incorporate foods that a “clean eater” has deemed off-limits. I consumed a clean diet for the last two years. However, I definitely developed binging habits. I would eat perfectly all week and then would consume an entire small pizza, a row of Oreos, and a plate of nachos on my “cheat day.” My body would be so caught off guard that I would not only be depressed the next day, but physically ill…and the cycle continued. This is something that is very common for our extremist society. We do not know how to do things in moderation. Over the last month, I have lost 7 pounds while consuming 200-300 more calories a day, doing less cardio, and incorporating foods like poptarts and Oreos along with whole foods. I know that immediately before and after my workout, my body benefits from consuming simple carbohydrates like a Poptart. However, I also know that I feel fuller and have more prolonged energy after consuming a meal that consists of sweet potato, chicken, and asparagus.

The human body is an amazing organism. When we are sick, our bodies purge the toxins and create antibodies to defend against the illnesses’ return. When we lift weights and tear apart our muscles, our bodies repair them and adapt them so that they are stronger for the next workout. On a daily basis our bodies heal themselve. 

Until we learn to nourish them physically, emotionally, and mentally instead of punish them, we will never  discover our full potential. Eat to live. Do not live to eat. 

BUNLESS BEEF SLIDERS

Ingredients:
• 1lb 92% Lean Organic Beef
• 1/2 Bell Pepper
• 1/2 Zucchini
• 1/2 cup Cherry Tomato
• EVOO
• Pampered Chef Crushed Peppercorn and Garlic Rub
• Low Sodium Cheese (I did American because well, it fit my macros!)

Directions:
1. Finely chop veggies and sauté with 1 tsp EVOO until brown.
2. In a bowl, combine beef and seasoning.
3. Fold cooked veggies into meat and form in to mini paddies.
4. Sauté, grill, or bake burgers.
5. Once almost cooked add your chose of low sodium cheese.

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ZUCCHINI CHIP NACHOS

Ingredients:

  • 3 Zucchinis
  • Reduced Fat Shredded Cheddar Cheese
  • 8 ounces Ground Chicken or Turkey Breast
  • Light Sour Cream
  • Hot Sauce
  • Shredded Lettuce
  • Fresh Salsa/Guacamole (optional additions)
  • Baking Sheet(s)
  • Olive Oil Cooking Spray
  • Frying Pan

Directions:

  1. Preheat oven to 425.
  2. Slice zucchini into thin chips.
  3. Line baking sheets with aluminum foil and spray with Olive Oil.
  4. Cover trays with zucchini chips. Do not overlap zucchini.
  5. Bake until fully cooked, then flip and broil until crispy!!!* Cooking times vary depending on chip slice width and ovens. Unfortunately you will have to watch them ;).
  6. Spray frying pan with olive oil and brown meat on medium high. Finely chop and add hot sauce (optional).
  7. Combine chips on one baking and sheet layer with cheese and meat.
  8. Turn off oven and let sit until cheese melted. Oven will already be hot!
  9. Top with lettuce, salsa, guacamole, and sour cream.

Serving 2-3

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PUMPKIN CHOCOLATE CHIP COOKIES

Ingredients:

  • 1 cup Organic Pumpkin Pure
  • ½ cup Pure Maple Syrup
  • 2 tsp Pumpkin Pie Spice
  • 2 tsp Pure Vanilla Extract
  • ½ tsp Sea Salt
  • 2 cups Almond Butter
  • 1 cup Organic Dark Chocolate Chips
  • Baking Sheet
  • Olive Oil Spray

Directions:

  1. Preheat oven to 325 degrees.
  2. Spray baking sheet with olive oil spray.
  3. In a large bowl combine pumpkin puree and almond butter. Mix well.
  4. Add pumpkin pie spice, sea salt, pure maple syrup, vanilla, and chocolate chips (if desired). Mix until batter is a consistent paste.
  5. Place teaspoons of batter onto baking sheet and bake for 30-35 minutes.

Servings vary

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