when to eat – Page 4 – Cape Coral-Fort Myers Personal Training & Nutrition Coaching

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.

*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!

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!

March 14, 2017

Healthy Eats: Sweet Potato Fries

Is it possible to actually enjoy Sweet Potato Fries more than regular fries? We think so! Part of the enjoyment is knowing you are making a healthy choice and the other part is that these Sweet Potato Fries taste pretty darn good!

Here’s how to make them: Sweet Potato Fries

Clean your sweet potatoes to remove any dirt from the outside (you can peel them if you want to but I like to leave the skin on for texture)
Slice length wise then into individual fries
Place in a single layer on a tinfoil or parchment paper lined baking sheet that has been sprayed with non-stick cooking spray
Season the fries with chili powder, smoked paprika, garlic powder, cumin and dried crushed rosemary
Bake at 450 for 20 minutes then flip the fries over and bake for an additional 10-15 minutes
Serve these tasty Sweet Potato Fries with Carolina Style Pulled Pork and enjoy!

We are constantly creating other healthy recipes to keep our meal plans interesting. Check back often for new inspiration!

March 14, 2017March 14, 2017

Healthy Eats: Carolina Style Pulled Pork

Carolina Pulled Pork We all love a CrockPot dinner because it doesn’t get any easier than set it and forget it! With our Carolina Style Pulled Pork, get ready to do just that!

Here’s how to make it:

Pour 1/4 cup of apple cider vinegar in the bottom of the slow cooker.

Place pork tenderloin or lean pork (trimmed if necessary) in your slow cooker.

Season with 1 TBSP each smoked paprika, chili powder and garlic powder, and 1 TSP ground cumin, red pepper flakes and oregano.

Cover and cook the Carolina Style Pulled Pork on low for 7-8 hours.

When the pork has finished cooking, remove from the cooking liquid and discard. Chop/shred the pork. To serve, measure your portion and top with 1-2 TSP each apple cider vinegar and hot sauce! Store leftovers in the refrigerator. The Carolina Style Pulled Pork is great served cold or heated.

It pairs nicely with Sweet Potato Fries and roasted green beans.

Eat clean and train mean with our other healthy recipes.

March 6, 2017March 6, 2017

Healthy Eats: Coconut Acorn Squash

Acorn squash is incredibly flavorful, filling and nutritious. It is low in calories and carbohydrates and is full of potassium and fiber. A six ounce portion of the Coconut Acorn Squash only has 15 grams of carbs! Here’s how to make it: coconut_acorn_squash

Cut acorn squash in half lengthwise, then in half again so you are left with 4 quarters. When cooked, each quarter is roughly 5-6 oz.

Season with paprika, rosemary, garlic powder, pepper, light salt and light cinnamon.

Roast at 400 degrees for 45-55 minutes or until the acorn squash is fork tender.

Serve with your allotted fat portion of coconut oil to complete the Coconut Acorn Squash.

This recipe pairs nicely with grilled vegetable skewers and turkey burgers!

We are always cooking up something new! For more healthy inspiration, try our other Healthy Eats recipes.

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

February 16, 2017March 6, 2017

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!

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

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

February 7, 2017

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.

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!