meal planning – Page 4 – Cape Coral-Fort Myers Personal Training & Nutrition Coaching

August 31, 2017

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!

July 20, 2017

Healthy Eats: Grilled Kale Salad

This Grilled Kale Salad is not your average pile of greens with dressing on it! Kale has depth especially after a trip to the open flame. To put this simple grilled kale salad together all you need to do is thoroughly wash and dry your kale stalks to remove any sand/dirt, spritz with nonstick cooking spray, and sprinkle with salt and pepper. Send it straight to your pre-heated grill but watch it closely as it can go from char-grilled to “charred” in the matter of seconds!

While your kale stalks are grilling, slice some tomatoes and onions. You can also half a lemon in preparation. When the greens come off the grill, drizzle with fresh lemon juice, add a little more salt and pepper, then top with the tomatoes and onions. This is a guilt free, meal plan approved side dish. If you would like to add your allotted fat portion, top with olive oil or avocado.

Get in the kitchen to get the most of your hard work at the gym! We have tons of other healthy recipes to keep your eating efforts interesting. Check back often for new inspiration!

July 5, 2017

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!

June 29, 2017

Healthy Eats: Protein Pudding

Protein Pudding is one of those protein powder wonders! How can something with so little calories, fat, and carbs taste so good? You’ll love this as a sweet treat, low-carb after dinner snack, or a quick on-the-go meal to keep you on track! It’s pretty easy to make but you have to stay close to the microwave at all times. If you let it go too long you will have concrete protein, not protein pudding!

For every 1 portion (usually 1 scoop) of protein powder, add 1/4 cup water. Whisk the two ingredients together in a microwave safe bowl. Set the microwave for 2 minutes on half power. Let it cook about 30 seconds before whisking. Then put it back in for 20 seconds and whisk again. Then depending on the consistency, drop to 10-15 seconds. Once it is close to pudding consistency, do not let it go more than 5-8 seconds at a time. It will quickly turn into rock and you will have to start over!

Once done, top with your allotted fat in peanut butter or almond butter. It’s great served warm or store it in containers and eat it cold!

Healthy food doesn’t have to be bland and boring. Snazz up your clean cooking with our great recipes!

June 16, 2017June 16, 2017

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:

Measure out previously cooked chicken (I used crockpot shredded chicken but grilled or baked would be great to)
Chop up half of a small apple and slice a handful of grapes
Crush 1/4 cup walnuts and add to fruit and chicken mixture
Measure 1-2 TBSP of nonfat Greek Yogurt and 1-2 TSP of Dijon Mustard
Squeeze some fresh lemon juice on the mixture and stir to combine
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.

May 20, 2017

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:

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.
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

May 9, 2017

Healthy Eats: Tuna Sandwich

Let me start by saying, this is not your dad’s tuna fish sandwich…this is kicked up a few notches! The entire meal was made in the NuWave oven. It’s fast, easy, and keeps food moist and delicious. So let’s delve into how to make this incredible weekender lunch: The Tuna Sandwich with baby broccoli fries!

It’s more an effort of assembly, not so much cooking, but never the less the end result will seem like you expended both time and culinary skills! First, pat your defrosted or fresh tuna steaks dry. Place them on tinfoil on the high rack of the NuWave. Sprinkle with ground ginger and garlic powder and drizzle 1 tsp of soy sauce on each steak. Cook on high heat for 7-8 minutes for a warm pink center.

While the tuna is cooking, pull out your Ezekiel bread and prep the sandwich accoutrements. Thinly slice red onion, tomatoes and an avocado. When the tuna finishes, place the bread and baby broccoli, sprinkled lightly with sea salt, in the NuWave for a quick toasting. The bread should be done in 5 minutes on high and the broccoli will need an additional 5 minutes. When you pull the bread out, assemble as follows. Place the thin slices of avocado on the bread, top with red onion. Add slices or the whole tuna steak (make sure you are measuring your tuna for appropriate portion). The Tuna Sandwich (open face) is ready for a few drizzles of hot sauce and a squeeze of fresh lime juice. Top with tomato slices and serve with the baby broccoli fries.

This lunch takes less than 20 minutes to put together, tastes seriously gourmet, and is Meal Plan Approved!

We can jump-start your healthy cooking with these recipes.

May 2, 2017January 16, 2018

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 spatula protein truffles

3 scoops ISO-100 Gourmet Vanilla (whey isolate powder)
6 TBSP peanut butter powder (such as PBFit or PB2)
2 TBSP natural creamy peanut butter
4-6 TBSP Unsweetened Cashew, Almond or Coconut Milk
2 TBSP mini chocolate chips
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!

April 18, 2017

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!

April 10, 2017

Healthy Eats: Cowboy Cran Cookies

My Cowboy Cran Cookies are a fast and wholesome breakfast or post workout carb that will keep you full and satisfied! They are simple to put together, bake quickly, and store well in the refrigerator or freezer. Here’s how to bake up these tasty Cowboy Cran Cookies: cowboy cookie

Ingredients:

2 cups Kashi Go Lean Crunch Cereal

1 cup old fashioned oats (dry)

3.5 large ripe bananas

1 cup unsweetened applesauce

1 cup dried cranberries

Mash ripe bananas until most of the large clumps are smooth. Stir in applesauce. Fold in oats, cereal, and cranberries. Use 1/2 cup to measure out 9 equal portions and place on a parchment lined baking sheet. Bake at 350 for 15 minutes. Cool cookies completely before storing in the fridge or freezer. Serve the Cowboy Cran Cookies with your recommend protein and fat portions for either breakfast or post workout!

Macronutrients (per 1 cookie): 179 calories, 1.5 g of fat, 40.2 g of carbs, 3.7 g of protein

Get in the kitchen and get the most of your hard work at the gym! We have tons of other healthy recipes to keep your eating efforts interesting. Check back often for new inspiration!