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” ๐Ÿคฃ 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: Why You Need Macros in Your Life!

โœณ๏ธ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 ๐ŸŒ๏ธโ€โ™€๏ธ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 ๐ŸŽฎ could probably guess within 1-2 energy drunks ๐Ÿ˜ˆ, how many they have consumed within a 24 hour period.  HAHA!

I joke ๐Ÿƒ because I used to be a hardcore gamer (at least I think) so, I know energy ๐Ÿ˜ต 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 3๏ธโƒฃ main macronutrients being carbohydrates, fats, and proteins.  Each has a certain caloric value represented per gram.  For instance, 1g of fats = 9๏ธโƒฃcalories, 1g of carbohydrates = 4๏ธโƒฃ calories, and 1g of protein is also = 4๏ธโƒฃ calories.

So, if you eat a ๐Ÿ” 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 ๐Ÿฆ (carb) does not affect the body the same weight 10g of sweet ๐Ÿฅ” potato.

Macro counting can seem like a daunting task ๐Ÿ˜ณ at first but the benefits โœ… 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 ๐Ÿ‘ but if the ratios of Carbs to Protein to Fats is all โŒ 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 ๐Ÿคทโ€โ™€๏ธ then I would still suggest counting your nutrient intake for at least 3๏ธโƒฃ0๏ธโƒฃ 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 โ—๏ธ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 ๐Ÿพ 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 ๐Ÿ“ท 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 ๐Ÿ™„ 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.  ๐Ÿ”ฅ 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 ๐Ÿšซ 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 ๐Ÿ˜Ž 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.  ๐ŸƒQuickly, 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 ๐Ÿ™‚

#JustMove!

 

 

Meal Prep Sunday: Mouth Watering Salmon & Quinoa (*BONUS Guac!)

We were pretty pumped when the local grocer finally got wild caught salmon back in stock this past week!  @ $13.99 per pound it’s a great deal plus salmon has all the good fats and omega-3s one to ask for ๐Ÿ˜‹.   I’ll just leave it at that but this recipe turned out really well and the wildcaught salmon ๐ŸŸ tastes so much better without all the food coloring and other crud.  

Each dish cooks together for a total โฐ time of about 30 minutes or less which is the whole goal when I cook.  I want delicsous meals both healthy ๐Ÿฅ’and filling โœ… in under 30 minutes.  Do I occasionally go โ€‹

โ€‹over that, sure, but not very often.  Most of us don’t have the time to make gourmet dishes for hours at a time.  That’s what restaurant chefs ๐Ÿ‘จโ€๐Ÿณ are for!

Take all ingredients out of the fridge and/or pantry and let’s get going.

INGREDIENT LIST:

  1. Salmon
  2. Spices (Key West, Lemon, etc.)
  3. Quinoa
    • Water or broth
  4. Coconut oil (or other)
  5. Parsley
  6. Guacomole Recipe (on bottom)
    • Avocado
    • Red pepper
    • Garlic
    • Sea Salt
  7. Optional (Sea Scallops)

START HERE:

*Preheat oven for desired baking temperature for Salmon.  We use a lower temp (300-325 degrees F) and cook with coconut oil.  If you are using a higher heat oil or want to cook with something else then that’s fine too!

1.) Rinse quinoa (pre-soak optional)

  • I tend to pre-soak but Andew Weil suggests not to.
  • Up to you but either way it seems like a good idea to at least rinse in cold water before use

“To do so, simply run cold water over quinoa in fine-meshed strainer, rubbing the seeds with your fingers. (Avoid soaking quinoa, however, as saponins can leach into the seeds.) “-Andrew Weil M.D.

  • If you do soak: Drain, rinse, and repeat a few times

2.) If not follow directions on back of quinoa pack on how to make.

  • Faily simple and only requires boilng some water and letter quinoa simmer for a few minutes.
  • Add 2-3 cups of water or broth per 1 cup of raw quinoa
    • Broth can add a nice flavor to the quinoa depending on what you’re main dish is or if you are making a cold quinoa salad
  • EatingWell.com suggests after water is brought to a boil, lower to low heat and add quinoa to simmer for 15-20 minutes


SALMON

Now that the quinoa is on simmer, let’s get to the salmon.

  • Place oil in container (rub coconut oil or other into pan/container)
    • About 2 Tbsp (add more or less depending on your diet macro needs)
    • I always then rub the salmon in the oil and coat both sides and place in scale side down
  • Add Key West Seasoning or  other.  If you have nothing else, then at least add some garlic and lemon or lemom pepper to it.
  • Place in oven
    • If cooking at 325 it takes usually about 20-30 minutes to cook depending on how big of a salmon slab you have in there.
  • Done = done
    • Depending on the consistency of the salmon you want, it’s done when the thickest part flakes pretty easily – Livestrong.com
    • Once cooled, add a few parsley flakes for a nice touch and vitamin K!

 


Amazing 4-Ingredient GUAC!

While the quinoa is on simmer and salmon in oven you have time to make the guac.

  • 3 Avocados
  • 1/2 Red Bell Pepper
  • Garlic to taste ~ 1/2 teaspoon (start small, you can always add more)
  • Sea Salt ~ 1/2 teaspoon (you can always add more)

Cut avocados open and place the insides in a mixing bowl.  You will want to mash and/or mix them up well before adding anything else in.  Once the avocado mix is to the consisteny of your liking you can cut, chop, or pull appart with your fingers the bell pepper and place in guac.

We usually use 1/2 to a whole bell pepper depending on how finely the pepper is chopped.  If we are just pulling it apart with our hands and tossing it in, we usually use less.  *Bell pepper also makes a great dipping tool instead of using chips or anything else.  Mix the bell pepper up with the avocado.

Next, add garlic and salt to taste.  Start small and add a little bit at a time.  We usually add in the salt first because I know how much we like to use.  Then add the garlic to taste, depending on how much of the ingredients are all in.  Give the mitxture a few final spins and waaallllaaaaahhh! Best 4-Ingredient Guac!

Lot of recipes try and go overboard or add in crazy things.  If you want some spice you can add in some paprika or jalapions which are a nice touch.  Traditional guac includes tomoatoes and onions but in my experience I prefer the bell pepper to the tomatoe for the sweetness and crunch.  Also, the onion to me is strong and if a little spice is wanted, the jalepinos or paprika is better for our pallets.

 

Have fun with this one and let us know how it goes!  Any suggestions?

Happy Prepping!

Cheers Daddio! (3 min, Click Here)

Hey everyone!

I hope you had a great weekend celebrating your papa bear.ย My daddy is back home in Maryland while I’m in the fabulous Sunshine state… where it has been raining constantly! I wish I could have been home celebrating with him but he knows I would be if I could. Cameron’s dad was in town so we got to spoil him for the weekend. ๐Ÿ˜›
We started off with our new Saturday ritual – the Fort Pierce Farmer’s Market ๐Ÿ™‚

Continue reading “Cheers Daddio! (3 min, Click Here)”