12.19.2016

Spicy Tuna Bowls



This is a new recipe I came up with a couple weeks ago, it's great for anyone who loves spicy tuna rolls, poke, or sushi; or for anyone who is a little apprehensive about sushi or uncooked fish since the tuna in this recipe comes from a can. Despite not being fresh sashimi, the tuna gets a makeover with a little bit of greek yogurt and Sriracha. Most spicy tuna rolls are made by mixing tuna with spicy mayo, so this is a great way to lighten up the recipe without losing flavor! Feel free to mix up the toppings based on your tastes and fitness goals. For me, this is an incredibly tasty, yet filling meal, so I usually end up having some leftovers. Keep up to date with recipes and workouts I'm doing during my first competition prep on IG @chicinsneakers or on Snapchat, username: chicinsneaks

Bon appetit! 

Ingredients (Makes about 4 bowls):

  • 4 cups cooked brown rice
  • 3 - 12 oz cans solid white albacore tuna, drained
  • 2 avocados, diced
  • 3/4 cup green onion
  • 3/4 cup fresh jalapenos, sliced (optional)
  • 3/4 cup red bell pepper, diced
  • 3/4 cup celery, diced
  • Fresh limes, lime juice
  • Salt and pepper

Macros (per bowl): 680 cals/65 g carbs/22 g fat/57 g protein

  1. Mix 3 large cans of tuna (27 oz once drained) with approx. 2/3 cup 0% fat greek yogurt and 3 tbsp sriracha hot sauce. Add salt and pepper to taste.
  2. Cook brown rice in a rice cooker, once cooked add approximately 1 cup into bottom of each bowl. Squeeze a little bit of fresh lime juice over top of the rice
  3. Top with approximately 1/4 of tuna mixture, avocado, green onions, jalapenos, bell pepper, celery
  4. Finish with a squeeze of fresh lime and a little bit of salt and pepper



6.02.2016

Meal Prep 101


Meal prep can seem overwhelming if you've never done it before, or boring and time intensive if it's part of your normal routine. I thought I would share my approach to weekly meal prep, and include some tips along the way! Normally, I liked to do my meal prep on Sundays, but you could pick any day of the week that works with your schedule, consistency and planning is key.

Step 1-Decide what you want to eat

There are a lot of great websites out there like bodybuilding.com, fitmencook.com, and even foodnetwork.com has a healthy eating section that can be great resources. Pick out a few recipes that have protein + complex carbohydrates + fat + non-starchy vegetables. You can also build meals based on the food lists I have included below, it is by no means all-inclusive or perfect, but it is a good place to start for most.

Step 2- Figure out what you need, and make a grocery list. 

Once you know what you want to cook, check your fridge and pantry so you don't overbuy items. If you have a Costco membership, or another bulk memberships store you can save a lot of money buying bulk ingredients like rice, cooking oil, or spices. 

Step 3- Once you have your list, go shopping. 

Insider tip*-never go grocery shopping hungry, you will overbuy and pick out more indulgent items! 

Step 4- Set aside an hour or two to cook and prep your meals. 

I know it's not very fun to devote a few hours on a hard-earned weekend to planning out meals, but ultimately meal prepping is what it takes for most people to reach their fitness and weight loss goals. With that in mind, it's important to have enough containers for the number of meals you want to make. I like the Pyrex kind, because the base is made from glass, meaning it can be used as a baking dish in the oven, put in the freezer, microwaved, and are BPA free. I also like the plastic ones that come with the Isobag (my boyfriend and I just each bought our own 6 meal bags, and they are pretty cool). Those containers are also BPA free, and microwave/dishwasher safe.

Below, I have a list of foods you can use to prep your meals, for general health and fitness I recommend using the formula 1 part protein + 1 part complex carbohydrate + 1-2 part non-starch vegetables + 1 small serving healthy fat = 1 meal. Based on your fitness goals and height/weight gender the portions can look really different. I will include an example for myself, 6'0" female, about 140 lbs, 28 years, and active with ectomorph body type. I say "1 part" because portions will vary person to person. A guy in his 20s prepping for a body building competition is likely eating double the amount of food I would be. Really, the most important thing is picking a variety of healthy foods that include protein, complex carb, and vegetables that will help you feel full and energized after eating.

*Insider Tip-Streamline the cooking process

I bought a rice cooker back in college for about $18 at Target, and it was maybe the best kitchen appliance I have ever had. You simply combine a specified amount of rice (or quinoa, orzo, steel cut oats, cous cous etc. mine will cook anything, pictured below) with a marked out amount of water and turn on the cooker. It automatically turns off when it's done cooking, and never burns. A rice cooker is a great way to reduce cooking time. I also like to bake chicken and vegetables in the oven in large quantities, it's an easy way to cook a lot of food with minimal prep time and dishes to do. 

Carbs-
Acorn Squash 
Barley 
Black Rice 
Black Beans 
Brown Rice 
Brown Rice Pasta 
Bulgur 
Chickpeas 
Ezekiel (sprouted) bread 
Ezekiel bread cereal 
Lentils 
Oatmeal 
Oats-Steel Cut
Pumpkin (canned, unsweetened)
Quinoa 
Quinoa Pasta 
Squash (Butternut) 
Sweet Potato 
Whole Wheat Pasta 
Whole wheat tortillas 
Wild Rice. 

Non-starchy vegetables-
Alfalfa sprouts 
Asparagus 
Bamboo Shoots 
Bell Peppers 
Bok Choy 
Broccoli 
Cabbage 
Carrots (fresh) 
Cauliflower 
Celery 
Collard Greens 
Cucumbers
Edamame  
Eggplant 
Green Beans 
Kale 
Lettuce 
Mushrooms 
Onions 
Snap Peas 
Spaghetti Squash
Spinach 
Tomato 
Yellow 
Squash 
Zucchini. 

Fats-
Almonds 
Almond Butter 
Almond Meal 
Avacado 
Avocado oil 
Canola Oil 
Cashews 
Cashew Butter 
Chia Seeds 
Coconut milk (unsweetened) 
Coconut oil 
Flax Seed 
Flax Seed Oil 
Hazelnuts 
Macadamia nuts
Olive Oil (extra virgin)
Peanuts 
Peanut butter 
Pistachios
Sunflower Seeds
Walnuts 
Walnut oil. 

Proteins-
Bison (ground, lean)
Catfish 
Chicken, Skinless
Cod 
Crab, Blue 
Duck, Skinless 
Eggs 
Egg Whites 
Filet Mignon 
Flank Steak
Flounder 
Greek Yogurt (plain) 
Haddock 
Halibut 
NY Strip 
Perch 
Protein Powder (whey/casein/soy/hemp/rice etc) 
Red Snapper 
Salmon 
Scallops 
Sea Bass 
Shrimp 
Soy Protein-based products (e.g. veggie burgers) 
Swordfish (no more than 2-3x/week) 
Trout 
Tilapia 
Tuna (limit to 2-3x per week) 
Turkey 
Venison. 

Step 5-Assemble your meals and pack a bag. 

For me, a typically meal is about 4-6 oz of protein like chicken or turkey, ~2/3-3/4 cups of a complex carb, 1 tbsp of a healthy oil for fat, and as many non-starchy veggies as I can fit in my tupperwares, usually 1-2 cups. Since I work at my full time job during the week and as a trainer on the weekends, I pack my meal pack for the day at night, and grab what I need from the fridge on my way out the door in the morning. 

My breakfasts are usually a blended protein smoothie with some pumpkin or oats thrown in along with a fat like flax seed or nut butter. However, you could also prep breakfasts ahead of time too.

Do you have any tips or tricks for meal prepping? comment below!







5.12.2016

Jock Jamz 2k16


Hey FitFam,

Here are my top 20 tracks I am feeling this month. The playlist is designed as a full workout, American Oxygen + Hello Friday are your warm up (since it's almost Fri-yay here in Cali). The next 17 songs ebb and flow to help you through your workout, or even a tough day at work, and Needed Me will cool you down. I have mentioned a few times on here, that I taught cycling classes for a couple years at Indiana University while I completed my dual M.S & M.P.A. degrees so I am a pro at music mapping ;) 

Enjoy it!

How to Optimize Your Workouts With Music:
-Studies have shown individuals push themselves the hardest and have an inherent preference for listening to music at 120 BPM (beats per minute). This playlist is right around there, I got you fitfam!

Have an amazing weekend!

5.09.2016

Ultimate Kale Chips



Ok, so I am already anticipating what you're thinking:

1) Kale chips, "whatever, you can buy them at Whole Foods and/or I already know how to make them"

OR

2) "I've already tried to make kale chips. I burned them, and they were gross and/or inedible. Pass..."

So for that reason, I thought I would post my go-to recipe to make a crunchy batch of kale chips. Grad school is really when I learned to work out, cook, become a fitness instructor, so I did a lot of trial and error to get this recipe right. And, I want to acknowledge that there are lots of good recipes for these out, this is just my personal preference. 

RECIPE:
Need:
1 bunch Crunchy or Russian style Kale
Canola Oil
Baking Pan
Spices of your choice: e.g. Garlic Salt, Onion Powder, Chili Powder, Cayenne, Black Pepper Etc

1) Trim all the large stems off every piece of kale in the bunch (I didn't show this step, but they should have stems no larger than in the picture below). Curly kale and Russian kale (flat-looking) are usually both sold at stores, you can use either (I used curly), but remove all the large stems with a knife.
2) Tear or chop pieces until they are about palm-sized, pieces should be roughly even sized so that they cook evenly
3) Preheat oven to 395 F (~202 Celsius)
4) Toss pieces in a bowl with 1 tbsp Canola Oil, this is because of its high smoke point (and because it more heart healthy than vegetable, corn, soybean oils etc). Olive oil and some other healthier oil are unfortunately not a great choice for kale chips because they have a lower smoke point and the chips don't get crispy enough. Make sure Canola is evenly distributed
5) Place on a parchment-lined or a cookie sheet sprayed with cooking spray. Sprinkle on your favorite seasonings. For this batch, I used a light sprinkle of garlic salt, and then was more generous with onion powder, chili powder, and Flavor Gods Lemon Garlic.
6) Once oven is preheated, bake approximately 11 minutes, check as needed, (but not too often) to keep the oven hot.
7) Let cool, and indulge!!! Macros listed below



Macros (for entire batch, assumes about 8 cups of fresh kale to start) 
392 calories 
17 grams fat (1 gram saturated) 
57 grams carbs (46 net carbs)
11 grams fiber 
18 grams protein




4.20.2016

Personal protein banana bread



Last weekend, I made these individual-sized protein banana breads when I had a couple of leftover bananas. It's a small enough portion that I just threw everything in my 16oz blender to mix. I sprayed the ramekins (or whatever type of baking dish you prefer) and baked these at 350 F until a toothpick in the middle came out clean, it took about 20-30 minutes to cook all the way through. These were a delicious sweet treat, and the extra even stayed fresh covered in the fridge for a few days. 

Enjoy!

Recipe: 
1/2 cup almond milk
1/2 scoop Muscle Pharm Combat Whey in Vanilla
1 small ripe banana
1/4 cup liquid egg whites
1.5 tbsp brown rice flour
1 tsp Truvia brand stevia sweetner (optional)
1/4 cup sliced or whole raw almonds
1/4 tsp baking powder

Grease baking dish, bake at 350 F until a toothpick inserted in the middle comes out clean.

Macros (for whole recipe)
~336 calories
9 g fat
42 g carbs
21 g protein


4.10.2016

Turkey Lettuce-Wrap Tacos


My boyfriend Zac is prepping for his first Men's Physique competition, and he has been eating a very boring typical diet consisting of lots of chicken and broccoli, that is common for those in competition prep. I have tried to be as supportive as possible, and eat what he eats (in smaller portions) about 80% of the time. This week, I made him tacos that still fit within his meal plan.

Ingredients:
  • 2 lbs 99% lean turkey (seasoned with Flavor God's Taco Tuesday seasoning, chili powder, chipotle powder, onion powder, and salt and pepper)
  • Broccoli Slaw
  • Butter-leaf lettuce
  • lime juice
  • hot sauce (optional)
The awesome part about this recipe is that is still low-carb and high in protein, see macro breakdown below.

For 1 serving (recipe makes 4)
263 calories
3 grams fat
5 grams carbs
54 grams protein
2 grams fiber



4.05.2016

Chocolate Protein Donuts





Recently, Paige Hathaway posted this donut recipe to her instagram that looked absolutely amazing. After seeing it, I ordered this donut pan on Amazon so I could try it myself. I made two different batches one with regular wheat flour, and one with brown rice flour for a gluten-free option. My pans only made enough batter for five donuts per batch. I also used MusclePharm Combat powder, that is what I had on hand. Below are macros based on using brown rice flour, though wheat flour would be very similar:

1 Donut
162 calories
7 grams fat
19 grams carbs
9 grams protein

For the icing, I mixed 1-2 tbsp cocoa powder with 2/3 scoop of Muscle Pharm Combat powder in chocolate with a few tablespoons unsweetened almond milk.

The approximate macros for the icing would be:

25 calories
0 grams fat
.5 grams carbs
5 grams protein

For a total of:
187 calories
7 grams fat
19.5 grams carbs
14 grams protein

Compared to your average protein bar, these are less calories and less junk ingredients. Enjoy!



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