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LET'S TALK ABOUT FOOD...

Food, food, food, it is all around us! But let's face it, very few of us really stop to think about it as the main contributor to our overall health! Yes, it is the fuel to our wonderfully created and engineered bodies. Most of us tend to go about our lives on a daily basis eating whatever is most convenient or whatever we "feel" like eating. But have you ever thought to yourself "Why am I eating what I am eating? Why do I get these incontrollable cravings for food that is not particularly  HEALTHY?" Well, it is simple! God made no mistakes in His design! We crave NUTRITION! Our body is starving for the right nutrients it is striving to obtain that nutritional balance in order for all of our systems to work efficiently! If our body does not get these nutrients it will try to seek  them in whatever we eat! The less nutrients you get the more cravings you will have and therefore the greater risk for disease.

As Professional Trainers, Nutrition is truly an important part of helping our clients reach their goals.  We would love for ALL of our clients to make wiser food choices for their own good, however we know and understand that it is not always easy.  On this page we will share some helpful tips and recipes  that will hopefully help you nourish yourself inside out and will help you achieve the health and energy you are looking for!

Always consult with your physician if you have a health condition that may require a specific diet!

                                      WHOLESOME FOOD

 

What is wholesome food?  This is food that has been minimally altered.  Food that is in its most natural state.  They are foods that are unrefined, unprocessed, not genetically-modified, such as fresh fruits and vegetables (preferably organic, locally grown and seasonal) grains, milk products as well other animal proteins.

                                 THE THREE MACRONUTRIENTS

PROTEINS

Proteins are building blocks of body tissue including muscle. Protein may also serve as a source of fuel when no other source is available. Good protein options are;

eggs,

chicken,

almonds,

walnuts,

oats,

yogurt,

milk,

fish,

lean beaf,

lentils,

beans 

seeds (pumpkin, flaxseed, raw hemp seeds, sesame, sunflower seeds)

CARBOHYDRATES

Carbohydrates are the sugars, starches and fibers found in vegetables, grains, fruits and milk products. Carbohydrates are our main fuel source.

Good carbohydrate options are;

oats,

quinoa,

sprouted bread (eg. Ezekiel or Trader Jo's Sprouted Flourless Wholewheat Berry Bread)

unrefined rice,

wholesome or whole grain pastas (quinoa, lentil or brown rice pasta)

starchy vegetables (sweet potatoes, potatoes)

fruits,

legumes (lentils, garbanzo beans and beans of all kinds)

FATS

Fats also known as triglycerides provide vital function to the body structurally and metabolically.  There are saturated fats and unsaturated fats.  Good Fats are unsaturated fats and good sources are;

olive oil,

avocados,

nuts (walnuts, pistachios, almonds, macadamia nuts, cashews,)

seeds (pumpkin, flaxseed, raw hemp seeds, sesame, sunflower seeds)

fish ( salmon, sardines, trout)

NUTRITION LABEL

 

Learn to read your NUTRITION FACTS. You have got to make yourself aware of what you are putting into your body. As a rule of thumb if you don't understand an ingredient don't buy it!  The ingredient list should not have more that five ingredients and you should be able to understand what these items are.

LOOK AT THE SODIUM- If you want to prevent fluid retention and lower your blood pressure check your sodium intake.

Make sure sodium content on the label is less than 140 milligrams per serving or 500 milligrams per meal

LOOK AT THE FIBER- If you want to keep things moving and lower your toxins,

increase your fiber intake with wholesome food! So pack on those veggies and fruits! Most Americans get on average 15 gm. of fiber per day.  Women need 25 grams of fiber per day, and men need 38 grams per day, according to the Institute of Medicine.

LOOK AT YOUR  SUGARS- We consume too many added sugars! Refined and processed sugars are not good for us however the natural occurring sugars in whole foods have the carbohydrates that our body requires. They also have many unknown beneficial phytochemicals that have not even yet been identified. Eat your fruits and vegetables!

COMPARE PRODUCTS, LOOK AT PORTION SIZE AND EDUCATE YOURSELF - FOODUCATE App. is a great resource! - It allows you scan and compare as well as educate yourself about products you regularly consume. The best part is it always gives you better healthier options!

RECIPES

BREAKFAST

SUNNY SIDE ON THE GREENS- TALK ABOUT FAST HEALTHY FOOD! 

Time: 5-10 minutes

Ingredients:

2-3 cage Free Eggs

1- 1.5 cups of spinach or arugula mix

chopped green onion

cilantro

fresh salsa

pinch of salt

 

Warm up a pan with olive oil on medium/high heat for a minute. Lower heat to medium. Crack your eggs on the pan and add your pinch of salt to them. Cover for one minute until no runny egg white is visible. Turn off the pan.  Meanwhile place one cup of spinach on a plate. Immediately place the eggs on top of the spinach and top with the chopped onion, cilantro and salsa. Listo!!! Enjoy!

You can accompany with coffee or tea and a slice of toasted Ezequiel Bread or flourless bread with butter.

PROTEIN PANCAKES - My boys love these!

Time: 10-15 minutes

Yields: 10-12 small pancakes

Ingredients:

2 cups of oats

1 tbsp. raw unfiltered honey or 1/2 banana

1/2 cup of coconut milk or almond milk

1 large cage free egg

2 scoops of protein powder (We like Muscle Feast Premium Unflavored)

Mix all the ingredients in a blender and add a little more milk if needed. The consistency has to be neither too thick nor too runny.  Warm a pan with some butter on medium heat or a griddle.  Add the pancake mix to make the pancakes.  

HYBRID PANCAKES - A MIX BETWEEN A FLUFFY AND A PROTEIN PANCAKE.  These taste just like regular fluffy pancakes!

Time: 10-15 minutes

Yields: 10-12 small pancakes

Ingredients:

1/2 cup of flour

1/2 cup of oats

3/4 cup of regular milk (add 2 tbsps. of white vinegar and set aside for 5 min.)

1/2 teaspoon of baking powder

1/2 teaspoon of baking soda

1/4 teaspoon of salt

1 tbsp. of raw unrefined sugar 

1 tbsp. of raw honey

2 tbsp. of melted butter

1 cage free egg

2 scoops of protein powder

Put everything in a blender then add the milk mixture after 5 minutes. The milk with vinegar creates a type of quick buttermilk. Add the melted butter at the end. Mix everything. If the mixture is too thick you can add a tiny bit of filtered water or mineral water. Cook on a pan or griddle with some butter! Enjoy!

LUNCH

NINJA HOTDOGS - Named this way so my boys would try them!

Time: 5-10 minutes

Ingredients:

Ezekiel Tortillas

No Nitrate Hot Dog Sausages

Favorite Melting Cheese or almond cheese alternative

Spinach, cucumber, red pepper or Broccoli 

Tomatoes or Baby carrots

mustard and/or ketchup

Place a little olive oil on a hot pan.  Place an Ezekiel tortilla and some cheese on top of the tortilla. At the same time warm the sausages on the side of the same pan for a minute. Place the sausage in the tortilla and start rolling it until you can pin it down with a toothpick. When the tortilla is golden brown it's ready! Place on a plate with your favorite salad or any veggies for color!

WHITE BEAN CAULIFLOWER AND KALE SOUP - Delicious, Nutritious, Fast and easy!

Time:30 min.

Ingredients:

Low sodium Organic chicken broth 32 oz.

Cauliflower pieces

Lacinto Kale

Shaved or Julienne Carrots

1 can of organic white beans

Added chicken breast (optional)

Chicken bouillon

Sea salt

Turmeric

Coconut Aminos 

Beef gelatin powder

Olive oil

Garlic (to taste, fresh or powder)

 

In a large pot (Medium heat) add a tablespoon of olive oil and add the fresh garlic chopped finely. Stir often then add the cauliflower pieces and chicken and keep stirring for a minute.  Add the chicken stock and 2-3 tablespoons of the beef gelatin. Keep stirring to dissolve the gelatin.  Add the white beans and season with 1 tablespoons of coconut aminos a bit of sea salt and a pinch of turmeric. Add another 32 oz of water and let it cook for 5 minutes. Add a tspn. of chicken bouillon if needed for flavor. Turn pot off after 10 minutes.  Serve and add kale, carrots as toppings! Finish with a little lime and hot sauce of choice (optional)!

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