04-03-2015

Client Spotlight: Cycling

Today I want to share an article that I hope will motivate you and inspire you in your own sports nutrition or fitness journey!

Coachable clients are the best clients. They listen. They implement. They email you and tell you it’s working… how cool is that?! It’s truly the best.

I want to post an article written by a previous client that has completely changed his life by doing something he really enjoys: cycling. From competitive cycling to cyclocross, he does it all. It served as his motivation to go from 305 lbs down to 195 lbs the healthy way: through fitness and good nutrition.

Instead of focusing on the general & vague goal of “I want to lose weight” or “I want to tone up”, set specific and SMART (specific, measurable, achievable, realistic, timely) goals to hold yourself accountable. Think… “I am going to cycle 3 times per week” or “I am going to strength train 3 times per week to lose 1 lb per week”. Taking up a new activity can really help with this since you can focus your efforts on fitness goals as well as nutritional goals!

Here’s a little inspiration for your Friday morning:

The Bike Journey by Chris Hill

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03-18-2015

Mini Enchilada {Turkey} Meatloaves

Some of the main struggles I see when counseling new athletes on creating better nutrition habits are…

“I don’t have time to cook.”

“I don’t like healthy food, it’s so bland.”

“I don’t know how to cook?!”

“I’m not sure where to start…”

Understood! Everyone has felt this way at some point. The only way to make a commitment to eating healthier is to learn some sort of cooking skills… it really doesn’t have to be hard.

When I search for new recipes (hello, Pinterest!) I have a few things in mind… Can it feed me for multiple meals by changing up the sides to keep it exciting? Does it reheat well? Do I have most of the ingredients? Is it quick?

Bingo! Is it quick?!

For most of you, it has to be quick AND simple too.

This recipe is one for the books. If you can’t make it soon, save it for later! If you use Pinterest for meal planning, follow my boards for more ideas. I’ve made pretty much everything I pin in the “Meal Planning” or “GF Meal Planning” folders.

FYI – I tried this recipe with ground chicken and ground turkey. Turkey is the winner with more flavor & sticking together better!

Mini Enchilada {Turkey} Meatloaves
Adapted from Ambitious Kitchen

Makes 12 muffins. Serves 6.

Ingredients

1/3 cup uncooked quinoa
2/3 cup water
4 cloves of garlic
1/2 cup finely chopped yellow onion
1 red or orange pepper, finely chopped
1/2 teaspoon olive oil
1 teaspoon cumin
1 teaspoon dried oregano
1 teaspoon chili powder
1/2 cup chopped cilantro
2/3 cup red enchilada sauce
freshly ground salt and black pepper, to taste
1 pound lean gound turkey breast
2 egg whites
1/3 cup 2% shredded colby jack or mexican cheese

Directions

1. Preheat oven to 350 degrees F.

2. Get the quinoa started: Rinse quinoa with cold water in mesh strainer (this will get rid of any bitter taste). In a small saucepan, bring water and quinoa to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the liquid. Remove from heat and fluff quinoa with fork; set aside for about 5 minutes.

3. Spray a 12-cup muffin tin with cooking spray. Heat olive oil in a medium skillet over medium heat. Add garlic, onion, and bell pepper. Cook for a few minutes or until the onions have softened. Transfer to a large bowl to cool for a few minutes. Add the cooled quinoa too.

4. Add cumin, oregano, chili powder, cilantro, salt and pepper and half of enchilada sauce (1/3 cup). Next stir in ground turkey, egg whites and the cheese. Make sure all ingredients are well combined. Use a 1/4 cup measuring cup or an ice cream scoop to add meatloaf mixture evenly to muffin cups.

Enchilada Meatloaf-2

5. Bake for 18-20 minutes. Remove from oven and spoon remaining enchilada sauce (1/3 cup) over the tops of muffins. I used green sauce but you can use red too, whichever you prefer.

Enchilada Meatloaf -3

6. Place back in oven and bake for an additional 3-5 minutes. Let cool for a few minutes then serve with fresh vegetables & sweet potato tots for a full meal.

Enchilada Meatloaf Edited-6

Nutrition Facts (for 2 meatloaf muffins): 205 calories, 6.5g fat, 13g carbohydrate, 3g fiber, 26g protein

 

Mini Enchilada {Turkey} Meatloaves
 
Prep time
Cook time
Total time
 
Makes 12 muffins. Serves 6.
Author:
Recipe type: Entree
Serves: 6
Ingredients
  • ⅓ cup uncooked quinoa
  • ⅔ cup water
  • 4 cloves of garlic
  • ½ cup finely chopped yellow onion
  • 1 red or orange pepper, finely chopped
  • ½ teaspoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon chili powder
  • ½ cup chopped cilantro
  • ⅔ cup red enchilada sauce
  • freshly ground salt and black pepper, to taste
  • 1 pound lean gound turkey breast
  • 2 egg whites
  • ⅓ cup 2% shredded colby jack or mexican cheese
Instructions
  1. Preheat oven to 350 degrees F.
  2. Get the quinoa started: Rinse quinoa with cold water in mesh strainer (this will get rid of any bitter taste). In a small saucepan, bring water and quinoa to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the liquid. Remove from heat and fluff quinoa with fork; set aside for about 5 minutes.
  3. Spray a 12-cup muffin tin with cooking spray. Heat olive oil in a medium skillet over medium heat. Add garlic, onion, and bell pepper. Cook for a few minutes or until the onions have softened. Transfer to a large bowl to cool for a few minutes. Add the cooled quinoa too.
  4. Add cumin, oregano, chili powder, cilantro, salt and pepper and half of enchilada sauce (1/3 cup). Next stir in ground turkey, egg whites and the cheese. Make sure all ingredients are well combined. Use a ¼ cup measuring cup or an ice cream scoop to add meatloaf mixture evenly to muffin cups.
  5. Bake for 18-20 minutes. Remove from oven and spoon remaining enchilada sauce (1/3 cup) over the tops of muffins. I used green sauce but you can use red too, whichever you prefer.
  6. Place back in oven and bake for an additional 3-5 minutes. Let cool for a few minutes then serve with fresh vegetables & sweet potato tots for a full meal.
Nutrition Information
Serving size: 2 Calories: 205 Fat: 6.5g Carbohydrates: 13g Fiber: 3g Protein: 26g
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03-02-2015

NEW Fueled Athlete ebook + Giveaway!

Today marks a special day in this blog’s history…

 

the release of my very first ebook!

The-Fueled-Athlete_3D

As I mentioned previously, this was a dual effort along with my friend Whitney from Sweet Cayenne. She created 14 brand new recipes just for this ebook! Plus, each recipe has it’s own photo so you know exactly what the end result should look like.

 

To celebrate this special day, I am giving away a copy of The Fueled Athlete ebook to a couple of lucky readers!

 

Check out everything you need to know about the new ebook here, where you can see example pages of what’s inside.

 

Don’t forget to enter the giveaway & good luck!

Update: Congrats Sydney & Melissa! Look for an email from me :)

 

 

a Rafflecopter giveaway

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02-09-2015

Our little ebook secret… Exposed!

It’s true.

I’ve been keeping something rather important from you guys. My friend, Whitney Reist, and I have been working on a sports nutrition ebook for the past few months! We are so excited to release it verrry soon.

In order to get you as excited as we are, we wanted to let you in on this secret and show you what’s in store! So here’s a little information on what to expect from The Fueled Athlete Ebook…

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I started thinking about creating an ebook over a year ago. It seems like so many clients and athletes have the same questions, but don’t necessarily want to turn to a textbook in order to get the answers they want. They want someone to talk to, relative information and the exact answers they are looking for all in one place! This ebook combines research based information, equations and lots of realistic ideas so you can apply the numbers in real life with real food!


The chapters include:

Carbohydrates
Protein
Healthy Fat
*Discover what a carbohydrate, protein or fat is, the function of this macronutrient and how it affects your performance!
Pre-Exercise
During Exercise
Post-Exercise
*Find out the reason why certain foods are recommended at a specific window such as pre-, during or post-exercise. Discover real life solutions for meals or snacks that fit into each category!
Supplements
*Read on which ones actually have research behind them and where to find the best quality.

Whitney developed 14 brand new recipes just for the book!! The recipes include:

Chocolate Chunk Banana Bread
Apricot Vanilla Steel Cut Oatmeal
Cashew & Banana Oat Smoothie
Cherry Grape Smoothie
BBQ Chicken Flatbread
Tuscan Penne with Sausage, Kale & Cannellini Beans
Mini Breakfast Frittatas
Mediterranean Stuffed Peppers
Peanut Butter Banana Breakfast Cookies
Easy Dijon Roasted Salmon
Black bean, Cheddar & Spinach Burritos
Asian Soba Noodle Salad
Dark Chocolate PB Mousse
Easy Apple Crisp

I hope you guys look forward to seeing the ebook released in the next couple of weeks. Leave a comment below with any questions you have!

 

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02-03-2015

Thai Roasted Brussels Sprouts

Has anyone else had brussels sprouts on their mind this winter?

 

These little guys have made their way into my cooking routine pretty often in the past few months. They are really easy to prepare if you like the simple, roasted vegetable for a quick dinner. However, if you want to get creative, they can really take on many different types of cuisine!

Enjoy my latest creation… Thai Roasted Brussels Sprouts!


Ingredients

1 pound brussels sprouts, trimmed and cut in half

2 tablespoons olive oil

1/4 cup Thai Kitchen sweet red chili sauce

1/4 cup soy sauce

Sriracha sauce, to taste {if you like spicy!}

1 tablespoon fresh cilantro, chopped

1 scallion, chopped

Directions

  1. Preheat oven to 425 degrees.
  2. Toss brussels sprouts with olive oil and place in hot cast iron pan, cut side down. Cook on medium high heat until browned on the bottoms, ~ 5 minutes. Transfer to oven and cook 10 minutes or until just tender.
  3. To get deep brown color, broil for 2 more minutes.
  4. While the sprouts are cooking, mix together the sweet chili sauce, soy sauce & sriracha in a small bowl.
  5. After the sprouts are done broiling, toss them in the sauce.
  6. Sprinkle fresh herbs on top of roasted brussels sprouts and toss. Serve!

Nutrition Facts (per 1 cup): 110 calories, 3.2g fat, 15g carbohydrate, 3g fiber, 5g protein

Thai Brussels Sprouts Edited-1

This is a quick and easy side dish that gives you fiber & protein!

What’s your favorite way to prepare your sprouts? I’d love some new recipes!

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