04-06-2016

Now Accepting New Clients!

The Fueled Athlete {EATS!} is a meal planning & meal prep service for active individuals in the Dallas area.

meal prep dallas fueled athlete

While there are many places to grab a quick bite to eat… there are few places that offer what an athlete needs on a daily basis. My meals are designed with the athlete in mind by including high quality lean protein to repair muscle, complex carbohydrate for fuel (with many gluten free options), and healthy fat to fight inflammation.

How is The Fueled Athlete {EATS!} different than other prepared foods? Head over to the EATS! page for detailed information about this! A few of the most important differences include:

  • All meals are designed and prepared by a Certified Specialist in Sports Dietetics
  • Meals are not just for weight loss but are designed for the balanced & active individual. If you do have a specific goal, it’s best to pair the meals with a custom meal plan to know where certain meals fit in your daily routine.
  • Menu changes weekly! While some “favorites” may repeat, each week will offer new options and foods to keep the athlete motivated & focused while sticking to their goal
  • Seasonal Focus: Menu changes weekly not only to keep clients motivated, but also features seasonal options for optimal nutrition content while including a variety of flavors
  • All animal meat is organic, hormone- & antibiotic-free (Grass-fed when possible)
  • All fish is wild caught, not farm raised
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11-13-2015

Three Pepper Poblano Chili

It’s finally cold enough in Texas to eat chili!!

Here’s a brand new chili recipe to start off your winter months the right way

Poblano Chili-1

The star of the show in this recipe is the poblano pepper.

Peppers make a great addition in the winter months, not only for their flavor but they’re packed with vitamin C while staying low in calories. By adding three different types of peppers (or chilies), this recipe comes out savory & with just the right amount of spice. It pairs perfectly with sweet cornbread.

Since it reheats really well, this will make for delicious leftovers alllllllllllll week long.

Three Pepper Poblano Chili

Ingredients

Cooking spray

1 1/2 pounds ground sirloin

2 jalapeno peppers

1 tablespoon canola oil

3 cups chopped onion (about 1 large)

1 cup chopped seeded poblano chile (about 2 large)

8 garlic cloves, minced

1 12-ounce porter beer

2 tablespoon chili powder

3 teaspoons ground cumin

3/4 teaspoon kosher salt

2 1/2 cups lower-sodium marinara sauce (such as McCutcheon’s)

1 cup fat-free, lower-sodium chicken broth

2 (15-ounce) cans no-salt-added kidney beans, rinsed and drained

1 can diced green chilies

1 (14.5-ounce) can diced fire-roasted tomatoes, undrained

sharp cheddar cheese, shredded (topping)

Light sour cream (topping)

Fresh cilantro leaves (topping)

 

Directions

  1. Heat a large pot or dutch oven over medium-high heat. Coat pan with cooking spray. Add beef; cook 10 minutes or until browned, stirring to crumble. Remove beef from pan; drain. Wipe pan clean.
  2. Remove and discard seeds and membranes from 1 jalapeño (or 2 if you want a very mild chili); finely chop both jalapeños.
  3. Heat pan over medium-high heat. Add oil; swirl to coat.
  4. Add jalapeños, onion, poblano, and garlic; sauté 10 minutes or until onion is tender. Add beer; scrape pan to loosen browned bits. Cook 12 minutes or until half of liquid evaporates.
  5. Add chili powder, cumin, and salt; cook for 1 minute, stirring frequently. Stir in beef, marinara, broth, beans, green chilies and tomatoes; bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes or until slightly thickened.

Poblano Chili-2

Ladle about 1 1/2 cups chili into each of 8 bowls; top each serving with cheese, sour cream, and cilantro. Avocado makes a great topping too!

Poblano Chili-3

Nutrition Facts (1/8 recipe without toppings): 330 calories, 10.5g fat, 30g carbohydrate, 6g fiber, 25g protein, 5g sugar

What’s your favorite chili recipe? Please link up below!

 

Three Pepper Poblano Chili
 
Prep time
Cook time
Total time
 
This three pepper poblano chili will leave you feeling warm and satisfied this winter!
Author:
Recipe type: Entree
Serves: 8
Ingredients
  • Cooking spray
  • 1½ pounds ground sirloin
  • 2 jalapeno peppers
  • 1 tablespoon canola oil
  • 3 cups chopped onion (about 1 large)
  • 1 cup chopped seeded poblano chile (about 2 large)
  • 8 garlic cloves, minced
  • 1 12-ounce porter beer
  • 2 tablespoon chili powder
  • 3 teaspoons ground cumin
  • ¾ teaspoon kosher salt
  • 2½ cups lower-sodium marinara sauce (such as McCutcheon's)
  • 1 cup fat-free, lower-sodium chicken broth
  • 2 (15-ounce) cans no-salt-added kidney beans, rinsed and drained
  • 1 can diced green chilies
  • 1 (14.5-ounce) can diced fire-roasted tomatoes, undrained
  • sharp cheddar cheese, shredded (topping)
  • Light sour cream (topping)
  • Fresh cilantro leaves (topping)
Instructions
  1. Heat a large pot or dutch oven over medium-high heat. Coat pan with cooking spray. Add beef; cook 10 minutes or until browned, stirring to crumble. Remove beef from pan; drain. Wipe pan clean.
  2. Remove and discard seeds and membranes from 1 jalapeño (or 2 if you want a very mild chili); finely chop both jalapeños.
  3. Heat pan over medium-high heat. Add oil; swirl to coat.
  4. Add jalapeños, onion, poblano, and garlic; sauté 10 minutes or until onion is tender. Add beer; scrape pan to loosen browned bits. Cook 12 minutes or until half of liquid evaporates.
  5. Add chili powder, cumin, and salt; cook for 1 minute, stirring frequently. Stir in beef, marinara, broth, beans, green chilies and tomatoes; bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes or until slightly thickened.
  6. Ladle about 1½ cups chili into each of 8 bowls; top each serving with cheese, sour cream, and cilantro. Avocado makes a great topping too!
  7. Nutrition Facts (1/8 recipe without toppings): 330 calories, 10.5g fat, 30g carbohydrate, 6g fiber, 25g protein, 5g sugar
Nutrition Information
Serving size: ⅛ recipe Calories: 330 Fat: 10g Carbohydrates: 30g Sugar: 5g Fiber: 6g Protein: 25g

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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!

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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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09-27-2014

Weekend Announcement: The Body Department

Guess who is the newest contributor to The Body Department??

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Yours Truly!

Please visit their website and check it out… there’s lots of great information on nutrition, exercise and living a well-balanced healthy lifestyle.

 

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07-04-2014

Happy Fourth

What does the word “freedom” mean to you?  For me, it starts with being thankful for the many freedoms we enjoy on a daily basis… freedom of speech, the ability to choose & share our beliefs. These freedoms, and others, are part of what makes our nation so special.

 

As the late President Eisenhower once stated, “Freedom has its life in the hearts, the actions, the spirit of men, and so it must be daily earned and refreshed.”

 

Army

I am thankful for the many men and women from our past and present who have helped defend these freedoms. I am especially thankful for the many men that I personally worked with over the past year and a half. Whether they are deployed, safe at home with their children or traveling across the country, they have all done more than we will ever fully comprehend.

Most of you know I worked with Special Forces soldiers at my previous job. I’ve always had a strange love for anything involving the military and fighting for our country. My grandfather and uncle both served in the military but it wasn’t that I heard lots of stories from them or even knew much about their journey during that time. I’m just drawn to the men and women who fight for us, for our country, for their kids. It’s amazing and humbling and courageous… all at the same time. How could you not be drawn to a person like that? A person that is willing to sacrifice everything for someone else?

While I was working at THOR3, the “regulars” (guys I met with regarding nutrition) frequently stopped in just to say “hi”. Some of them had just returned from a deployment and were still on leave. Some were heading out soon. A few took the time to sit down and share some of their stories. When we had down time, the stories would go on for a while and get pretty specific. Most of them weren’t happy stories… they were surprising and hard to hear. The stories involved fighting, shooting, wounds and some tragedy. As some of them sat there reliving the story, I could literally see the wounds they spoke of. However, the happy stories came soon after the sad ones… stories of reuniting, plans to visit family, plans to recover & get back in shape using our program of strength training, physical therapy and nutrition.

I’m not sure why these brave men chose to share such personal experiences with me but I will be forever grateful. Few of us get the glimpse into their real lives. Many of us depend on movies made about them, books written about them and stories passed down. I saw into their real lives. Present day lives. And I loved it.

The Fourth of July is one of my favorite days. It’s not about BBQs, beer, or red, white & blue desserts. It’s about remembering that freedom is precious. It’s about remembering that many people are still fighting the good fight. It’s about remembering that while we’re here, they are still overseas.

On this Fourth of July weekend, I hope each of you is blessed to spend time with friends and family. I also hope you will join me in reflecting on how blessed we are to live in a country where freedom is valued and protected. In the midst of the picnics, fireworks and precious time with family and friends, please take a moment to remember those who gave their lives protecting our freedom, and offer a prayer of thanks and safekeeping for those who continue to defend our independence.

Happy Fourth!

 

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05-15-2014

Fueled Featured Links #3

It’s that time again… time to catch up on some reading & articles I’ve come across lately. It is really hard to just pick 20 of these, by the way! There are so many talented writers and bloggers out there. However, a few tips for when you are reading an article, especially about something new & groundbreaking on the nutrition front:


Check the resources
– do they reference any research? Is there multiple sources of proof or is there one measly research paper that only tested 5 people?

Check the credentials – is the person writing the article qualified to write it or is it their opinion?

Check the results – is the article pulling bits and pieces of research to make it fit their conclusion? Don’t let things that are out of context confuse you!

 

Moving on… Here are 20 awesome articles to read asap:

12 Fresh Smoothie Recipes for Spring via According to Elle {Look SO fresh & delicious!}

How Positive Thinking Can Mess You Up via Heather K Jones {Love the affirmations}

22 Powerful Productivity Hacks for Small Businesses via The Payroll Blog {Great tips!}

My Reasons for Blogging via I Heart Vegetables {#5 – yes!}

Tart Cherry Juice may help Insomniacs Sleep via Maggie Hennessy {Love tart cherry juice for many reasons now}

Dietitian tips for Vegan Athletes via CBC News {great info}

What’s Your Writing Process via Love Live Surf {mind-write, yes that’s me – love it}

Tips to Cut Costs on Clean Eating via Run to the Finish {Definitely relate to #4 and #5}

30-Minute Vegetarian Pho via Oh My Veggies {YUM}

7 Ways to Ease Muscle Soreness via RunWiki {Excellent tips & resources}

Is Adrenal Fatigue Making you Fat? via Kath Eats & Eat Chic Chicago {Love the diagrams & research}

Do the Heath Benefits of Herbal Teas Live up to the Hype? via Dallas Morning News (Neva RD quoted) {Tea addict here}

4 Simple Tips to Improve Running Today via Run to the Finish {Trying these!}

Things Blogging Taught Me – Part 2 via The Lean Green Bean {Spread the love!}

9 Common Migraine Triggers via Joy Bauer {Great to know}

 The Benefits of Active Rest via fitknitchick {YES!} 

Recipe: Strawberry Balsamic Dressing via The Lean Green Bean {Must make ASAP} 

Why You’ll Never have to Diet Again via Huffpost Healthy Living {Great info!} 

Lemon Chicken with Hazelnut Orzo via DailyBurn {YUM} 

Pesto Salmon with Roasted Artichoke Hearts via Joy Bauer {YUM}

Enjoy the reading and please link below to any noteworthy articles you’ve read lately!

 

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05-09-2014

How to Fuel Your Strength Training {Guest Post}

I have something special for you today… a guest post! I found Amy’s blog because she likes to write about nutrition for performance too. She has a great story, delicious recipes and lots of information over at The Little Honey Bee. I’m excited to let you read what she has to say about fueling your body for strength training!

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I am so happy that Christina asked me to stop by today and chat about nutrition for strength training. I’m Amy and I blog over at The Little Honey Bee. I love reading the Fueled Athlete because I consider myself an athlete. I had a baseball bat or basketball in my hand since I could literally walk. You could say that we are a bitttt of a sports family – but I love it. Anyway, I ended up playing basketball in college but I did not have the most stellar eating habits. Add some beer, some late night pizza, well the weight started to creep up (and I’m not talking about the barbell).

Amy bball pic

In my junior year, I discovered Lean Cuisine dinners and 100-calorie packs. I associated “healthy” with “calories” and like so many, lived off of low-cal granola bars and frozen dinners. Little did I know that they were filled with sugar, preservatives and chemicals. Sure I lost weight, but was I healthy?

Slowly but surely I learned a lot more about food and nutrition. I am currently studying to become a Registered Nutritional Consulting Practitioner in the hopes of helping others reach their health and fitness goals. I focus on nourishing my body with real food and fueling my body for my activity. I eat egg yolks, meat, fat and plenty of vegetables.

 

Powerbowl Lunch

I have recently found a love for strength training – lifting heavy things and then putting them back down again (CrossFit to be specific). I should tell you: I used to hate lifting weights. I thought they made me “bulky” – well actually the all-you-can-eat pasta bar did. I lift heavy weights and I am not “bulky.” I think the main reason for this is my nutrition.

 

What we eat before and after strength training workouts (and sometimes even during) is essential to our fitness goals. Let’s break it down:

 

What we eat before a workout is important because it wards off hunger and stabilizes our blood sugar levels. While it is not the main source of fuel (our body usually cannot break it down that quickly) eating before we exert effort helps to keep us energized. So here are my thoughts (based on my course studies, additional research and personal experience) and how you can best fuel your strength training workout.

  Amy holding tupperwares

Before your workout:

  • Drink water: You are about to lose a lot of water during your training so if you do anything, drink water before your lift! Your body needs hydration before exertion and if you are like me, and workout in the morning, you are likely dehydrated.
  • Something is (usually) better than nothing: I workout at 6am. I get up at 4:45am in order to make sure I get something in my system with enough time prior to my workout. There is plenty of research to support that you cannot perform to your maximum potential on an empty stomach. Of course, you need to figure out what works for you – if you literally cannot stomach anything prior to a workout, don’t force it down your throat.
  • Eat protein: A small amount of protein stabilizes your blood sugar and provides a steady source of nutrition for your workout. You want to try to avoid spiking your blood sugar prior to a workout (your body will have to work extra hard to re-balance itself) so a source a protein (think: hard boiled egg, small piece of chicken, a spoonful or two of full-fat yogurt) is your best bet.
  • Eat fat: I’m a big believer that you need to eat fat in order to burn fat. Eating a small portion of fat prior to the workout is important if your goal is to gain muscle and lose fat – isn’t that most people’s goal? By eating fat prior to your workout, you are training your body to use it as fuel. Think: ½ an avocado, a spoonful of nut butter, a handful of nuts, a small piece of grass-fed beef.

 

Water bottle

 

Okay, we’ve lifted. We hit a PR and we are feeling great. So what we eat after a workout is super important because it is essential to recovery and achieving our goals. I am a big believer in nourishing our bodies with real food first and foremost, but if protein powder with unsweetened almond milk, berries/banana is your thing… go for it. The food vs. protein shake debate is ongoing so figure out what works for you J

 

  Protein Shake

After your workout:

  • Eat/drink right away – you should still be sweating! Various research shows the importance of replenishing our bodies within 10-45 minutes after activity. Our bodies are best at storing this recovery nutrition right after exercise because the enzymes that help our bodies resynthesize glycogen are most active. I
  • Eat/drink a leucine rich protein source: Leucine is the most abundant branch chain amino acid (BCAA) that make up our muscles. It is believed to best stimulate muscle protein synthesis therefore we need to replenish our body by eating (or drinking) sources of leucine rich protein, which is found in animal sources. Think: eggs, meat, poultry, whey protein and high quality dairy.
  • Eat/drink carbohydrates: Carbohydrates are needed to replace the glycogen loss and increase their storage. Carbs are the most effective way to reduce post-workout soreness as well. Think: higher glycemic carbohydrates with lower fructose content (like bananas, apricots, prunes, kiwis and cherries) and starchy veggies (like sweet potatoes, squash, pumpkin and beets).
  • Drink water: Water is necessary to replace the loss of water we experienced through exercise. Our bodies are made up of 70% of water – we need water in order for all of our systems to function properly.

 

Egg and banana

The moral of the story is this: your body needs to fuel itself for exercise and recover from the losses you undertook during that exercise. You need to fuel and refuel your tank, prepare and repair your muscles and hydrate and rehydrate. Depending on you, your body, your activity and your goals this varies from person to person.

 

I have tried a variety of pre and post-workout snacks over the years. From stuffing my face with pasta, to a few different protein oatmeal creations, to protein pancakes, experimenting with a bunch of protein powders, to eating real, delicious and nutritious foods: eggs and cashews, grass fed ground beef and almonds, chicken and sweet potato, salmon and hazelnuts. Sound weird? I know, it sounded unfathomable to me too. But it works for me. My best advice would be to experiment and figure out what works for you and your body.

 

A big thanks to Christina for letting me hang out with you today to share my thoughts!

 

 

Questions of the day…

 

What do you eat pre and post workout? Has this changed over time?

 

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Keep in touch:

Twitter –> @thelilhoneybee

Instagram –> thelittlehoneybee

Facebook –> The Little Honey Bee

Pinterest –> thelilhoneybee

Bloglovin –> The Little Honey Bee

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