Nutrition Hack: Does Your Oil Matter?

Unless, you grab something straght from the garden (aka the fridge these days), odds are you probably baked, fried, grilled, or did something with the food you made.  You may have even grabbed some salad mix with some fresh ingredients and added a nice touch of oil and vinegar to it.  This is perfectly logical thinking, oil and vinegar should be the best option for you vs. store bought salad dressing, right?

This is by no means meant to be a completed list, but instead, a quick reference for you.  So, let’s get going, shall we?

The Good Guys:

1.) Olive Oil

Your going to want your olive oil to be extra virgina olive oil and not refined

  • contains phenolic antioxidants

Why

When

2.) Coconut Oil

Why

When

3.) Avocado Oil

Why

When

4.) Others

The Bad Guys:

Vegetable Oils

Maybe seed oils

Meal Prep Sunday: Easy Buffalo Chicken Flatbread

Buffalo chicken is by far one of the most delicious things on the planet and if you don’t like it well… we can’t be friends 🤣

Okay… Okay… I’m just kiddin’ but for real this is super easy and I’m just going to get right to it.

Needs:

Oven at 350 degree (F)

  • 3-5oz chicken per flatbread (so do your math there ha!)
  • Pepper Jack or sub your favorite cheese
  • 1/2 a red onion
  • 1 bell pepper
  • Avocado
  • Ranch or Greek yougurt
  • Franks Red hot sauce
  • Garlic
  • Sea salt

Prep:

  1. Bake, fry, grille or however you want to prepare your chicken. What we did fry about 2lbs of chicken in avocado oil which took ~ 15 minutes or so.
  2. While the chicken is cooking you need to lay out the flatbreads your are using and lay down a base of ranch or Greek yogurt. Just a thin layer and spread it out all across to the edges. To much and you’ll have a soupy pizza and not enough = not a consistent taste.https://solfitproject.com/my-movie-1-mp4/
  3. Chop, pull apart, other the onion and bell pepper. You’ll want smaller chunks but it doesn’t have to be anything crazy. Just make the process efficient.
  4. Place the toppings down, leaving the cheese for last and spread them evenly. https://solfitproject.com/toppings_flatbread3-mp4/
  5. Once chicken is cooked, let cool and then pull apart. You’ll want to place in a big bowl and then add a generous portion of hot sauce. The more you add the hotter it will be so I’m not going to tell you how much to put in. In general the chicken should be evenly coated. Not worried about calories? Here you can also add some ghee or other butter to the mix and give it even more flavor.
  6. Bake on 350 for 10-15 minutes or until flatbread is crispy and cheese, if used, is melted.
  7. Once done, let cool, cut into 1/3 and add some avocado.

Enjoy!

Happy Prepping!

Meal Prep Sunday: Jalapeño Bites!

With the fight going on this past weekend plus tailgating season right around the corner, we got super excited and wanted to make a dish we hadn’t in a while.

Back in college, I use to stop on the way on home after a night out at Sheetz which was right beside my apartment. I would always get a chicken Cesar salad wrap + breaded jalapeño bites.

Although my health awareness continues to grow and change some of the basics can never be forgotten. So, this week we made one of my all time favorite foods on the healthier and more denser side. Enjoy!

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PREP NEEDS:

  • 8-12 medium to large peppers
  • ~ 1 cup Greek Yogurt or cream cheese
  • 5-7 pieces of Bacon
  • 3-5 Bratwurst
  • Spices/Herbs — Garlic and Sea Salt

HOW TO:

  1. Fry Bratwurst on medium high until cooked completely through. (Use cooking thermometer if needed). Place a lid on and let them cook while you move on to the next step.
  2. Rinse Peppers, cut in 1/2, and clean out
  3. Preheat oven to 400-450
  4. Once Bratwurst is done set to the side and let cool. Mix Greek yogurt with a little bit of garlic together. Pull apart or dice the Bratwurst until very small and add to mixture.
  5. Line a baking pan with a tiny bit of oil and place peppers down with insides facing up.
  6. Spoon out a “glob” at a time the mixture and start filling each pepper.
  7. 1/2 the bacon pieces and wrap each pepper 1/2 in a 1/4-1/2 of bacon.
  8. Once all peppers are filled you can place in oven for 10-15 minutes or until the bacon is done.

You can also add a topper of some extra Monterey Jack cheese before you place in oven if you’re not worried about the extra calories. We chose not to this time.

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I hope you enjoy these as much as I did.

Happy Prepping!

Nutrition Hack Wednesday: Healthy Alcohol? (Click Bait)

Many Americans enjoy an adult beverage every now and then but just how many exactly? Try 84.6%, according to NIH as of 2015. I think it’s safe to say we love us some alcohol 😂.

This got me thinking about some recent people speaking on mixing certain alcohols with kombucha. I’m not in way way suggesting this negates alcohols effect on the mind or body at all but it did make me curious as to what it would taste like. If it’s at all decent with respect to taste it may provide, if nothing else, a better alternative to other sugary mixers.

So… here it is.

*Disclaimer: Please remember to always drink responsibly. Especially when your adding in mixtures, it’s easy to forget how much is in a drink or how many you’ve actually had in an evening.

Sites with kombucha cocktails:

  1. HonestCooking.com
  2. gothamist.com

Let me know what you think!

Happy Training!

Meal Prep Sunday: Grab Yo Eggs and Start Crackin’

Eggs are a part of our everyday meals. Either fried in the a.m. or hard boiled/baked for lunch or p.m. Adding a few eggs can make any meal more complete and well rounded. eggs contain all 9 essential amino acids, good source of fats with zero carbs.

We don’t like to overwhelm you with an intro or explanation on our meals preps because you don’t have the time! So… Let’s get to it.

Needs:

  1. Eggs
  2. Oil (depending on temp)
  3. Mixed greens, peppers, mushrooms, or anything else you wanna add

How To:

This is pretty much as simple as it gets. Line a muffin pan with coconut oil, avocado oil, etc. Depending on the temperature you’re baking at, you may want to change the type of oil used.

Place one egg per muffin and add any of the mixed greens, peppers, or whatever else you you wanna add to it. Bake around 350 (F) degrees for about 15-20 minutes or until desired egg “doneness” 🤣 is reached.

Let cool and enjoy or prep in a container for later. Always let your food cool before sealing it in a container and placing in fridge so bacteria doesn’t grow on it.

Happy Prepping!

Nutrition Hack Wednesday : The Ultimate Hack You’ve Been Missing. (CLICK BAIT)

Now, I told you this was click bait and yet, here you are 😂. Disclosure the picture is a dessert Erin made earlier this week and is not discussed here but I’d be more than happy to post if anyone wants it ☺️.

Today, is something different from most days.  Usually, SFP gives you a piece of equipment, technology, or some other type of “hack” that can add value to your day. But today, I wanted to give you a quick word of advise wherever, you may be on your journey.

I’m a part of many different groups from basic group chats on my phone to facebook groups, and yes, even a mastermind or two.  They all have a different purpose and no, not all is specific to fitness.  Some are for confidence boosters, others are “think tanks” to get your mind going for your business, and finally yes, a good majority are health and fitness related.

With everyone having an opinion on health and fitness these days it’s more important than ever, to find qualified people to seek your answers from.  Yes, anyone can help motivate you but not everyone understands the science behind certain things.

I am by no means saying you must have a degree or certification to mean qualified but I am saying, you should seek experience and qualifications first vs. what someone does or just looks like.

EVERYONES SELLING YOU SOMETHING.

Just scroll through your feed and see all the incredibly shredded, jacked, or ripped humans throughout the social world.

Take a quick look at his/her bio and BAM! GET JACKED or RIPPED  like me NOW!!!!!

and in 12 HOURS YOU CAN BE TOO!!!!!!!!! SUBSCRIBE NOW!!!!!!!!

🙄Give me a break.  If anyone of these persons is a real fitness expert they will tell you right off the bat, 21 days is garbage when it comes to BIG GOALS.

Hey, I’m all for whatever gets you 🏃moving and taking a step in the right direction but no that a quick challenge is just that, a small step to your larger goals.  I get pretty upset when I see tons of people being taken advantage of this way because the sellers know you’d give anything to look just like them.

But like most of the people 🏆showcasing their bods on social media, if you want something like that, you have to work for it.  In the kitchen, in the lab, and everywhere around you.  Your movement is your opportunity to reshape your body and image.

So, stop scrolling and wishing and instead, start moving!

DO IT!

The whole point of this article is to get you from the mindset of searching for the perfect diet, workout plan, detox, or whatever else everyone is trying to sell you on.

Pick something!

Literally, just pick one thing as in a type of diet or workout and try it out for 30 days with no exceptions to see how you feel.  If you feel great, awesome, stay with that.  If you feel ok then change-up a few things.  If you feel like poop, then try something else.  We (myself included) get into this mindset where we see someone else doing something or looking amazing and think oh hey! they must have the secrete.

You want to know the actual secrete?

THERE IS NO BEST WORKOUT PLAN, DIET, ETC.ETC.ETC.

The perfect plan is completely dependent on the individual, his/her goals, current biological status, and more!  What works for you in your 20s may not even come close to work whats for you in your 40s.  If you once ate pizza and never gained a pound but now look at a twix and gain 12lbs, well somethings going on now that needs to be addressed which was present before.

Instead of drooling over others, why not become the ultimate detective for yourself. And of course share your experience but again know, just because it worked for you doesn’t mean it will work for the next person or anyone else in the world, for that matter.

 

FINAL WORD

Instead of working in absolutes like paleo = good/bad, high carbs = good/bad, sugar = good/bad, I believe we should be accepting of all and understand not everyone has the same goals or the same biology driven their fundamental processes.  Also, youR body doesn’t really work that way so why should you.

Biologically speaking, if you ingest a substance, the substance is broken down or not broken down which typically sets off a chain of events.  Your body doesn’t go, oh hey! everyone, sugar’s back, let’s close the doors on it because sugar is a bad substance.

Your body sees sugar as fuel and if you don’t need that fuel right away, the body wants to store that fuel for later use.

Problems then arise when all we keep doing is giving our body fuel we don’t need.  This is why most diet plans end up working.  They all usually have the same specs: eat more veggies, limit either cars or fats and then the opposite macro will be higher while your protein goal may vary depending on your exercise level and type.

What my colleagues don’t want you to know is they don’t have secrete workouts, secrete diets, or anything else you can’t easily access from the internet these days.  In general, grab a simple workout plan to follow for 12 weeks.

Institute healthier eating or pick one of the many diets out there to try for 30 days.  I usually suggest starting on the diet for 1-2 weeks then starting a 12-week protocol but that’s ultimately, your call.

Lastly, I will, however, suggest if you are at an elite level, an athlete, very serious about your workouts, health, etc. hands on coaching is where you need to be.  And the difference between a good and a great coach can make or break your peak performance.

Happy Training!

Meal Prep Sunday: 10-minute Chicken Salad Remix

Every day Cameron and I are cooking in the kitchen together is a great day! Be sure and check out the video of how to at the bottom

❗️

I have been craving some chicken salad so we decided to make our healthy version today instead of, making a mayonnaise-based mush

🥘

pie from the store.
Super easy though. All you need is some:
  • plain yogurt
  • chicken
  • celery
  • grapes
  • sliced almonds
    • If you prefer walnuts or pecans, do you, boo-boo 😋

Whenever we make chicken 🍗salad 🥗
or any food that is intended to be cold but needs meat 🔥cooked, we cook the meat hours before hand.

  1. This allows the meat to cool 💨 and be handled
  2. Splitting up the cooking doesn't make it seem like such a hassle 👍
  3. Plus we make tons of extra chicken for other meals too! ✅

In this case, while Cameron and I were making breakfast this morning we threw our seasoned chicken in the oven. So when it came time to make our chicken salad in the afternoon the meat was already cooked. We just needed to cut/shred it.

Slice the celery into 1/4 size pieces and grapes (into halves or fours, I do both). Mix the shredded chicken, sliced celery, slices grapes and pre-sliced almond in a bowl then add the plain yogurt on top.

It's SOOOOOO good. I was a little

🤢

skeptical of the plain yogurt at first but it has become one of my favorite cooking ingredients!

😬

Ingredients we used:
  • 19oz (3) chicken breasts
  • 2 (M) celery stalks
  • 228g Sliced grapes (~30)
  • 70g sliced almonds
  • 7oz Plain yogurt  (I use very little but you can use as much or as little as you want, experiment!)

The above ingredients made 5 servings of 8 ounces 🙂

Enjoy 🙂
<3 E

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Music Provided by: NoCopyrightSounds
Published on Jul 29, 2017
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Nutrition Hack Wednesday: Why You Need Macros in Your Life!

✳️Once you hit a certain point, you can pretty much know what and how much food you are consuming within a certain range.  

For instance, a professional golfer 🏌️‍♀️can hit a shot with a club and probably within 5-10 yards tell you how far he hit the ball.  An architect could most likely look at a room and judge the square feet of that room pretty accurately. And a professional gamer 🎮 could probably guess within 1-2 energy drunks 😈, how many they have consumed within a 24 hour period.  HAHA!

I joke 🃏 because I used to be a hardcore gamer (at least I think) so, I know energy 😵 drinks can be consumed at a crazy, rapid rate without even thinking about the consequences.

WHAT DO YOU MEAN MACROS?

Briefly, macros refer to the 3️⃣ main macronutrients being carbohydrates, fats, and proteins.  Each has a certain caloric value represented per gram.  For instance, 1g of fats = 9️⃣calories, 1g of carbohydrates = 4️⃣ calories, and 1g of protein is also = 4️⃣ calories.

So, if you eat a 🍔 burger with 30g of fat, 40g of protein and 25g of carbs, all you have to do is multiply those number by the associated caloric value per gram and boom! you have the total calorie number.  

Although, we’ve discussed before, all calories are not the same and 10g of sugar 🍦 (carb) does not affect the body the same weight 10g of sweet 🥔 potato.

Macro counting can seem like a daunting task 😳 at first but the benefits ✅ are huge for those wanting to lose weight, gain muscle mass, train for a competition, or increase optimal performance.  Hitting your total caloric intake for the day is great 👍 but if the ratios of Carbs to Protein to Fats is all ❌ jacked up, you may not be seeing the results you want, if any at all.

If you’re an everyday person who doesn’t really care about macros 🤷‍♀️ then I would still suggest counting your nutrient intake for at least 3️⃣0️⃣ days.  This would allow you to actually see what and how much of each nutrient is in a food item and if you are abundant or deficient in any area.

I just recently ❗️started tracking my own again to see how good I was only my total intake and to be honest, I was pretty spot on.  This is 1 part pure luck, but also, from years of experience counting my macros and weighing food day after day.  This process becomes a habit 🐾 just like anything else and really doesn’t take a lot of time.

WHAT’S OUT THERE?

With the advances of most tracking apps, all you really have to do is snap 📷 a photo of the food item eaten or added to the menu and enter the quantity.  Since I just started back tracking, I wanted to see what apps were out there and which ones had improved.  Search engines, app store, and some more revealed different results.  I downloaded and even bought 🙄 a few of the apps just to see how easily they integrated with different features.

Long story short, MyFitnessPal is still one of the best and easiest to use.  🔥 Did I mention the basic features are all FREE!  This is all I need and it works perfectly.  The only benefit for me, would be to pay so it does math for me.  The free version 🚫 won’t say you have 40g of carbs left.  

Instead, the app just shows you how many you’ve consumed (80g) and what your total for the day is (120g).  So you just have to know 120-80 = 40g left for the day.

I also, subscribed to Avatar Nutrition to see what a computer based macro coach was really like.  The price is $9.99/month and asks you to weigh-in and take simple measurements to adjust your macros accordingly.  

This seems like a cool 😎 concept and they use IIFYM style of “flexible dieting” to get your where you want to be.  The downside for me is they don’t have a “low carb” setting and I can’t adjust my ratios where I’d like them.

I decided to pay and subscribe with the program because you obtain access to the
Facebook group where you can chat with tons of other people and the founders directly.  To me, that’s worth the $10 alone.  Downside though, they only integrate with 1 specific macro counting app and it costs $2.99 to download. 

So, I downloaded it and became instantly frustrated with the process because it took so long to log food plus, the macro nutrients were off.  🏃Quickly, I went back to the App Store and downloaded MyFitnessPal again, logged my macros, and was right at home pretty easily.

FINAL WORD

All-in-all I don’t think most people need to weigh food for the rest of their lives.  I will, however, stress the importance of macro counting if you are trying to optimize your performance, lose/gain weight, or anything else on this spectrum.  You need to tailor specific ratios based on what you are trying to get out of your body and specifically, your body type.   Even if you’re not on one of these paths, it’s still a great idea to track for at least 30 days so you know

  1. How many calories you are actually ingesting
  2. Where you are abundant or deficient in macros/micro nutrients
  3. What ratios work best for your individual body type

Remember the one-size-fits-all approach isn’t the way to go.  Try a specific diet out, see your ratios first hand, and find one that works for you.  I would suggest:

  1. Seeing your doctor before trying anything out especially if you had or have any conditions.  Plus doing some blood work to see how the dietary changes really do affect you after 30 days.
  2. Looking for a Dietary Coach if you need help.

I truly hope this article helps.  Do you have a better way to track macros?  Do you even bother with it?

 

Happy Training 🙂

#JustMove!