Tag: diet and exercise

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Healthy Eats: Chimichurri Pork Tenderloin

As you near the end of your healthy week you’re likely tired of chicken, fed up with fish, and boiled over by egg whites. What’s a healthy cook to do? Try a different protein with tons of flavor – Chimichurri Pork Tenderloin! Pork Tenderloin is very lean and tastes great prepared a multitude of ways. You can grill it, bake it or my personal favorite – set it and forget it in the slow cooker (Crockpot).

The Chimichurri Pork Tenderloin takes a little bit of preparation but once it’s in the pot, it’s sit back and smell the flavor success! To prepare you’ll need a high power blender or food processor.

Ingredients:

1 Bunch of Cilantro (stems cut off)

1 Bunch of Flat Leaf Parsley (stems cut off)

1/2 of a medium red onion

4-5 peeled cloves of garlic

Juice of 1.5 limes

1 TBSP red wine vinegar

1 TSP salt

1 TSP red pepper flakes

Place all of the above ingredients in your food processor and pulse until combined. Place trimmed Pork Tenderloin in the slow cooker and top with Chimichurri sauce. You may want to reserve some of the sauce for serving with the pork once it’s cooked. Cook on low for 4-6 hours depending on the thickness of  your tenderloins. Slice on a cutting board and serve with the reserved Chimichurri Sauce.

The Chimichurri Pork Tenderloin pairs nicely with Sweet Potato Fries and Grilled Vegetables.

Healthy eating takes planning and commitment but the results will be worth it. We have tons of great recipes to mix it up in the kitchen and keep that healthy cooking tasting good!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

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Healthy Eats: Whole Turkey

If you’ve been eating clean for a while you’ve likely burnt out on chicken, ground turkey, white fish, or lean ground beef at some point in your healthy eating quest. When you JUST CAN’T eat another bite of grilled chicken, I recommend changing up your protein game plan.

A whole turkey doesn’t have to be limited to Thanksgiving time. A whole turkey is actually pretty cheap per pound, available in your freezer section year round, and takes little effort to prepare. The only downside to the whole turkey is the amount of time in the oven, but if you plan ahead and do food prep on Sunday afternoon, you can make a nice family dinner and also have tons of leftover healthy protein for the week.

Here’s how I make a whole turkey:

Thaw your turkey in refrigerator according to package. Once thawed, remove the gravy and gizzard packet from the cavity and rinse thoroughly and pat the turkey with paper towels. Place turkey in a tinfoil lined large roasting pan. Drizzle the juice of 1 fresh lemon over the bird. Place the lemon halves in the cavity of the whole turkey. Sprinkle salt free seasoning all over the bird. I used Penzey’s Bavarian Seasoning for this preparation. Roast the whole turkey in the oven at 325 degrees for 2-3.5 hours (or longer depending on size and package instructions). Let the turkey cool slightly then slice it. For meal plan approved protein, make sure to remove the skin and any excess fat.

If you love a turkey sandwich, now you’ve got healthy wholefood turkey (not processed lunch meat) that can compliment your flour-free bread and nature’s mayo (the amazing avocado)!

Whole turkey is not just for Thanksgiving anymore. Give it a go the next time you burn out on chicken! Click here for more delicious healthy EATS for you to try.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

 

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Healthy Eats: Chicken Waldorf

You’ve probably noticed a theme: that I’m big on foods that don’t require a microwave in order to taste good! I am in the car, a lot, travelling to see clients but also out and about with my daughter on days that I don’t work. I need healthy, convenient, easy to eat and drive foods. I often get asked what choices will be good at “fast food” restaurants and I promise you that there are no choices from the drive-thru that will help you accomplish your goals. Sure, some foods are better than others but you won’t be hitting your ideal macros if it comes out of a window as you drive by!

So, healthy foods that are easy to eat and don’t need a microwave…how about a Chicken Waldorf salad? It’s a refreshing lunch on a hot summer day, travels nicely, and is packed with healthy carbs, protein and fat! Here’s how I put together my Chicken Waldorf:

  1. Measure out previously cooked chicken (I used crockpot shredded chicken but grilled or baked would be great to)
  2. Chop up half of a small apple and slice a handful of grapes
  3. Crush 1/4 cup walnuts and add to fruit and chicken mixture
  4. Measure 1-2 TBSP of nonfat Greek Yogurt and 1-2 TSP of Dijon Mustard
  5. Squeeze some fresh lemon juice on the mixture and stir to combine
  6. The Chicken Waldorf would be great served on a big bed of lettuce, on top of Ezekiel bread (depending on your carb allotment), or accompanied by some grilled veggies

Healthy eating takes planning and commitment but the results will be worth it. We have tons of great recipes to get your started on your journey.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

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How To Starve Your Fat Cells!

Image result for body fat

You are born with all the fat cells you will ever have your entire life. When you “lose” fat you’re not actually losing the number of fat cells you have, but rather just making them smaller. This is because fat cells act as the body’s energy reserves, so when you consume too much energy (calories) the excess is sent to fat cells making them larger. Conversely, when you consume too little of calories the body will draw upon its reserves (fat cells) for fuel making them smaller. Seems pretty simple right? Of course it’s not that simple though! There are many ways you can reduce body fat; however, I am going to share with you the BEST way to do it!

Two key principles you must follow to be successful at reducing body fat the BEST WAY without also starving muscle cells or compromising the nervous system:

  1. You must be in a slight calorie deficit every day- To set a slight calorie deficit you obviously need to have an idea of your calorie needs (basal metabolic rate + activity level.) You can calculate your calorie needs for free by inputting your information at https://www.freedieting.com/tools/calorie_calculator.htm. Once you roughly know your calorie needs, set a slight daily deficit of 350-500Kcals to make sure you can adequately sustain muscle mass and nervous system needs. Then you’ll need to track your caloric intake to make sure you  stay around your deficit every day. You can use an electronic food diary app, such as https://www.myfitnesspal.com/…my personal favorite.
  2. You must control your carbohydrate intake- The body is programmed to use carbohydrates first for fuel, so if the body is always saturated with carbohydrates it will never resort to fat cells for fuel! Once you know your calorie needs, you can now set a carbohydrate ratio (the amount of carbohydrates eaten out of your total calories.) The idea is to consume just enough carbohydrates to fuel your activity level and muscle mass while staying in a slight calorie deficit.

An example of these principles using my very own carbohydrate ratio: I need to consume roughly 3,750-4,000 calories/day to be in a 500Kcal deficit….I know lucky me! I’m very active and exercise quite a lot, so I set my carbohydrate ratio to 40-45% of my total calories. There’s 4 calories in a gram of carbohydrates, so 45% of 4,000 calories is 1,800,which means 1,800 of my total calories will come from carbohydrates. Divide 1,800 by 4 calories to get 450g of carbohydrates/day.

Now many people are not very active or exercising regularly like me, so here’s some examples of how to set a carbohydrate ratio using the same method above based on your activity level (remember- the body uses carbohydrates for fuel, so the more you exercise/stay active the more carbohydrates you can consume without feeding fat cells.)

Inactive to moderately active person- carbohydrate ratio of 25-30% of total calories

Moderately active person to very active- carbohydrate ratio of 30-35% of total calories

Very active person to athlete- carbohydrate ratio of 35-40% of total calories

Athlete to person not looking to reduce body fat- carbohydrate ratio of 45-50% of total calories

Just remember every one is different, which means there body’s needs are different. The amount of muscle mass you have, your activity level, genetic predispositions, and fitness/physique goals all factor in when figuring out your ideal carbohydrate intake for body fat reduction. Once you calculate your calorie needs, make sure stay in a slight deficit of 350-500Kcals/day and stay consistent with your carbohydrate intake making adjustments based on results. When no results are made, cut your calories down slightly and drop your carbohydrate ratio down to the next lowest tier…or exercise more!

Need help putting together a meal plan that is tailored to your macro needs? We can help! We offer custom meal planning based specifically on your body’s needs and your physique goals. Revisions are made to your plan based on results until your custom plan gets you to where you want to be!

Contact Justin Check at justin@check-yourself.com for more information or to request a meal planning questionnaire to get the process started.

Justin Check, NSCA-CPT,  NESTA-FNC

justin@check-yourself.com

www.check-yourself.com
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Healthy Eats: Protein Truffles

Do you have a sweet tooth that keeps getting in the way of successful healthy eating? I’ve got the antidote…protein truffles! Yes, you can have your cake and eat it too! These protein truffles require no baking and no cooking. Just combine all ingredients and form balls – it’s that easy. You can have one after dinner if you need that little something sweet or have a couple and treat them as a low-carb meal replacement, great for later in the day if you’re following a meal plan!

Here’s how to put the protein truffles together:

Combine the following ingredients in a medium size bowl with a spatulaprotein truffles

  1. 3 scoops ISO-100 Gourmet Vanilla (whey isolate powder)
  2. 6 TBSP peanut butter powder (such as PBFit or PB2)
  3. 2 TBSP natural creamy peanut butter
  4. 4-6 TBSP Unsweetened Cashew, Almond or Coconut Milk
  5. 2 TBSP mini chocolate chips
  6. 2 TBSP chopped or crushed nuts (almonds or walnuts)

The amount of milk needed will vary from batch to batch. You want a large ball of dough to form and be somewhat dry but sticking together well. Then add in mini chocolate chips and crushed nuts. Spray your hands generously with non-stick cooking spray and use a heaping TBSP to form 10 equal balls. Roll each ball in coconut (optional) or cocoa powder (optional). Place on wax paper or cupcake papers. Refrigerate for optimal freshness!

Each truffle has the following macronutrients:

110 calories ~ 5 g fat ~ 6 g carbs ~ 10 g protein

Don’t let your sweet tooth destroy your health and fitness efforts. Try these protein truffles and our other healthy recipes to keep your clean eating interesting. Check back often for new inspiration!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

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Healthy Eats: Asian Slaw

Tired of that same old boring coleslaw? Let’s kick it up a notch with this healthy and delicious Asian Slaw! There is no mayonnaise, no oil, and no guilt when you eat our Asian Slaw. Here’s how to put it together:asian_slaw

In a small mixing bowl, combine 1 TBSP rice wine vinegar, 2 TBSP low sodium soy sauce, 1.5 TBSP lime juice, 1 TBSP, 1 TBSP Mango-Pineapple Flaming Fruit Sauce, 1 tsp dijon mustard, and 2 tsp no calorie sweetener such as Truvia. Whisk all of these ingredients until combined.

If you have time, chop some fresh cabbage, carrots, onions, and cilantro; or if you’re pressed for time like we normally are, pick up a package of pre-chopped coleslaw mix. Pour the Asian Slaw dressing over the cabbage and toss until well coated.

The Asian Slaw pairs nicely with Tuna Steaks and oven-roasted green beans. Enjoy! We have more delicious healthy EATS for you to try.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

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Healthy Eats: Avocado Mash

If you enjoy Taco Tuesday or a night out at your local Mexican restaurant, then this Healthy Eats is a must make. Of course it’s not chips and salsa, but for GOOD FOR YOU, it’s pretty tasty. Creating the Avocado Mash is simple and it pairs great with your favorite protein and veg for a complete, Check Total Health meal plan approved lunch or dinner!avocado mash

To assemble (as I wouldn’t even call it cooking):

  1. Measure out your portion of white or brown long grain rice (prepared according to package instructions)
  2. Warm your rice
  3. Take 1/2 of an avocado (ripe is best) and mash it into the rice
  4. Squeeze a bit of fresh lime juice and sprinkle fresh or dried cilantro onto the mash
  5. Mash a bit longer until lime juice and cilantro are incorporated

The Avocado Mash is so easy to put together and is truly a tasty addition to your healthy meals! The rice counts as your carb portion and the avocado counts as your fat so make sure you are sticking to your allotted portions for both before assembling!

For more healthy inspiration, try some of our other recipes.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

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Healthy Eats: Cold Couscous

When you eat on the go, with no microwave, finding options that are healthy and taste great can be challenging. This Cold Couscous salad will certainly fit the bill for healthy eating and tasty flavors.Cold Couscous

I had some leftover cooked quinoa blend that I mixed in with 2 cups of cooked couscous. Use the wheat variety, not Israeli when it comes to couscous. Chill your grains in the refrigerator while you prepare the herb and lemon sauce to mix with the cold couscous.

In a blender, combine a small bunch of cilantro with a large bunch of flat leaf parsley. Add the juice of 1-1.5 lemons, Penzey’s Mural of Flavor, and a little garlic salt to taste. Chop some green onions, add to the chilled couscous and toss in the herb sauce. Serve cold and measure your portions; this cold couscous salad counts as a carbohydrate on your meal plan! It pairs nicely with some grilled vegetables and chicken.

We have so many tasty recipes that you will love! Try our other healthy EATS.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

 

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Healthy Eats: Crockpot Shredded Chicken

crockpot shredded chickenWe all love a dish that can be made in the crockpot! It’s easy to put together, clean up, and you really can’t mess it up. Low temperature and slow cooking makes for delicious Crockpot Shredded Chicken!

Here’s how to do it:

Clean the fat and any skin or bones from your chicken breasts.

Place 4-8 chicken breasts in a greased (with non-stick cooking spray) crockpot.

Poor 1/2 cup hot sauce on top of chicken.

Cook on low for 6 hours.

Remove breasts and discard liquid that has cooked out of them.

Shred chicken in a large bowl and add more hot sauce if you like a little zing. This Crockpot Shredded Chicken is amazing with homemade salsa or in a wrap!

We have so many healthy EATS that you can make right in your own kitchen!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

 

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Healthy Eats: Salsa Saves Frozen Cod

Do you ever get on a kick of one particular food and feel like you stay on that kick for a while? We’ve been buying frozen fish, particularly frozen cod and frozen tuna, because they are easy, fast, and quite affordable. There are a few ways to make the cod taste pretty good too…you might even call it FRESH tasting instead of frozen! I call this recipe, “Salsa Saves Frozen Cod”. See my lemon cod recipe for a second option!photo-nov-14-7-29-55-pmphoto-nov-14-7-29-55-pm

In this particular recipe, you can either take the time to make a homemade salsa or just buy a fresh salsa from the refrigerated section at your grocery store (usually near the produce). When I made it this week I used the store-bought salsa so we are literally talking 2 minutes to get the fish ready and 12-13 minutes to cook it — easy!

So take your defrosted cod (you could also do this on chicken if you don’t care for fish) and pat it dry. Place the defrosted cod on a tinfoil lined baking sheet that has a mist of non-stick cooking spray. Use a spoon to apply a generous portion of salsa to each piece of fish (1-2 TBSP depending on size of fish). Top with fresh chopped cilantro and bake at 425 degrees for 12 minutes.

We served this with jasmine rice, fresh baked veggies and half an avocado. The fish was so good you would never know it was frozen! And there you have it, “Salsa Saves Frozen Cod”!

Try our other tasty healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!