That scary word…..”Fat”

I’m sure people are going to think I’m ridiculous for saying this, but I wish we could rename fats, from food, something else. Yeah yeah I know it sounds stupid. But a good majority of the general public sees that word and freaks out. I think it’s due to the word association with the word body fat. We define fat (from the body) as connective tissue that stores cellular fat. Or….the yellow blob stuff that we see in pictures in ads and learned about in heath class.

Body fat is not the same as food fat. Will fats from food make you fat? Yes and no. It’s all about portioning and eating the correct fats. If you eat a proper amount of fats, you can make it work to your advantage. With that being said, I’m referring to fats from avocado, olive oil, eggs, etc. NOT fats from things like Doritos, pastries, sugary drinks, etc. Should you completely avoid the “bad fats” all together? Some would argue yes. I say no. That’s what cheat meals are for! I don’t recommend consuming them every day but on occasion is fine! If you can completely avoid them all together, more power to you! I however want a greasy burger and pizza every so often. 😉

Fats are a good thing! Let’s stop being so scared of them! Use them as fuel for your body and don’t feel bad about consuming them, when they’re the good kind. Eat your avocados every day, and eat those eggs! They are fantastic for your body. Just make sure to portion things out properly! Figure out how much fat is recommended for your body per day. Once you understand the fat amounts in each food, you can portion things visually and it becomes really easy! Let’s get back to enjoying foods (especially ones with FAT) and not being scared of them! 🍴💪🏻

Brown Sugar Salmon

Dinner last night was a brown sugar salmon. I’m not a huge fan of salmon but my husband is. So I try to make it at least once a week. Plus it’s good for me so I suck it up and eat it. This recipe is super easy and tastes great!

Ingredients:

✴️ 2 Salmon filets

✴️ 2 Potatoes

✴️ 8 oz green beans

✴️ 1/2 oz Dijon mustard

✴️ 1/2 oz light brown sugar

✴️ 1 oz milk

✴️ 1 Clove garlic

✴️ Salt

✴️ Pepper

Recipe:

Preheat oven to 400

Rinse green beans and chop off ends. Rinse off potatoes and chop into cubes. Line a baking sheet with foil and spray with cooking spray. I’m a small bowl combine mustard and brown sugar. Rinse off salmon and pat dry. Mince garlic and set aside.

Place potatoes in a small pot and boil. Cook until tender, 14-18 minutes. While potatoes cook, place salmon on a nonstick pan and sear. 2-4 minutes on each side. Remove from burner and place on baking sheet. Brush salmon with brown sugar mixture. Roast in oven for 7-10 minutes.

Return pan used to cook salmon to medium heat. Add green beans, 1 tap olive oil, salt and pepper. Cook beans for 6-8 minutes.

Drain potatoes. Mash potatoes and mix in milk, sour cream and garlic.

Plate dish and enjoy! 🍴

Gluten Free Chicken Marsala

Last night for dinner I made a Gluten Free Chicken Marsala. I’m not a huge fan of pasta but it turned out pretty good! Each serving was under 400 calories and it took just 25 minutes to prep and cook.

Ingredients:

•2 boneless chicken breast

•6 oz broccoli

•1 cup pasta noodles (I use gf)

•2 tsp chicken semi glace

•6 oz mushrooms

•4 oz cream

•3 oz Marsala wine

•2 oz peas

•1 shallot

Recipe:

Cut mushrooms into 1/4 slices. Dice shallot. Cut broccoli into bite size pieces. Pat chicken dry and cut into small pieces. Season chicken with salt and pepper.

Heat a pot of water for noodles. Once boiling add in noodles. Cook until soft. If GF 7-8 minutes

Place medium non stick pan over high heat. Add 1 tbsp olive oil and cook chicken for 3-4 minutes. Chicken will finish cooking in a later step. Set chicken aside.

Add 1 tbsp of olive oil to used chicken pan. Toss in shallot and mushrooms. Stir occasionally. 2-4 minutes. Add Marsala and stir occasionally until reduced. 2-3 minutes. Stir and in cream, broccoli, 2 tbsp water, demi glace, 1/4 tbsp salt and a pinch of pepper.

Return chicken to veggie pan to continue cooking. Bring to simmer. Simmer until sauce is thick enough to coat a spoon. Add in pasta and peas. Reduce heat and mix. Let sit for 1 minute to warm peas. Plate and serve!

This will serve about 3 people (can stretch for 4) Happy eating! 🍴

355 Cal

24g Carb

31g Protein

1052g Sodium

Teriyaki Chicken Lettuce Wraps

Last nights dinner was one of the easiest meals I’ve made and SO good. Teriyaki chicken lettuce wraps. Just 7 ingredients and it takes less than 20 minutes to prep and cook!

Ingredients:

2 boneless skinless chicken breast

1 head of butte lettuce

1/2 oz honey

3 oz shredded carrots

1/2 oz almonds

2 tsp of sriracha (add more if you like spicy)

3 oz teriyaki glaze

Recipe:

Separate lettuce for cups and rinse. Pat dry with paper towel. Dice up chicken and season with salt and pepper

Place a non stick pan over medium high heat and add 1 tbsp of olive oil. Add chicken and cook until browned (or no longer pink in middle) 3-5 minutes

Add in carrots and stir until carrot is tender (about 3 minutes)

Remove from burner and stir in teriyaki, honey and sriracha. Put chicken mixture into lettuce cups and top with almonds.

Enjoy!! 🍴😍

554 Cals

31g Carbs

28g Fat

47g Protein

Sometimes a salad isn’t what it seems…..

Food can be VERY deceiving. People see certain meals and because there are healthy items in them, they automatically think it’s a healthy meal. What we often forget is the added sauces and things that completely kill the meal. For example, my dinner last night was an ahi tuna salad. It has seared tuna, arugula, mango, tomato, noodles, avocado, almonds and a ginger dressing. Doesn’t sound too bad right? Take a look at the nutrition breakdown:

920 cals

64g fat

60g carbs

33g sugar

36g protein

Notice how high the calories and sugars are! 920 calories in ONE serving. Just because it’s a salad does not mean it’s going to be healthy. The little items like dressing, noodles, and the avocado jack up the sugar, fat and calories drastically! Yes things like avocado are great for you. But in the proper amounts. If you removed the dressing, noodles and cut the avocado amount in half, you would see a drastic drop in these numbers

By no means am I telling you to not eat certain things. Im just encouraging you to be cautious. Enjoy a salad like this every so often. But I wouldn’t recommend it daily. As I said before, just because something has healthy items in it, that doesn’t make it healthy for you. Know what you’re eating! Don’t be afraid to be high maintenance at a restaurant and ask to remove things or put dressing on the side. Especially if you’re trying for a healthier option. You can make restaurant meals work for you and your diet!

Happy eating! 🍴😉💙

Jerk chicken & veggies

Ingredients:

•2 boneless skinless chicken breasts

•2oz jerk sauce

•2tsp chipotle seasoning

•1 lime

•1 red bell pepper

•2 zucchini

Recipe:

Chop veggies and toss in 1tbsp olive oil, lime juice and chipotle seasoning.

Chop chicken into pieces. Cook chicken on medium high heat in a nonstick pan until no longer pink. Turn heat down to low and pour in jerk sauce. Coat all of chicken and let sit, mixing occasionally while veggies cook.

Cook veggies on medium high heat on a grill pan. Cook each side 2-3 minutes.

Plate chicken and veggies and enjoy!

427 cal

19g fat

18g carbs

42g protein

The secret to losing weight

I want to lose weight, how did you do it?” This is a common question I get from my friends and former athletes (I’m a cheer coach). There isn’t this huge secret of how to do it. I’m not wasting money on products that claim to make you lose weight. I just watch what I eat and I make sure to workout. That’s literally it!

If you aren’t losing weight and you have been trying, these are some reasons that may be affecting you!…..

1. You aren’t being patient. Losing weight won’t happen over night. It would be awesome if it did, but that’s unfortunately not how the body works. For some it takes weeks, others months. Everyone’s body is different.

2. You are comparing yourself to others rather than comparing yourself to where YOU started.

3. Too many cheat meals. Are you eating good during the week then eating everything in sight on the weekend? Or are you adding in too many cheat meals during the week? Cheat meals are great! They’re a good shock for your body. They’re also a great reward for yourself. However doing too many that are too high in fat and calorie will set you back.

4. Water retention. I’ve explained it before in a past post. When you lose weight your body depletes itself of fat cells. However the fat pockets that held the fat cells take a while to diminish so your body fills them with water till it can get rid of them.

5. Eating the wrong things. Some foods are deceiving. We claim them as healthy but in too big of amounts they can actually have reverse effects

6. You’re only doing cardio and not building muscle to burn fat. Cardio burns both fat and muscle. Cardio is fantastic for building endurance but it’s not the only thing you should be doing in your workout routine. Weight training builds lean muscle mass, which elevates your metabolism and burns more fat, even when you’re not exercising!

7. Calorie Deficit. By definition this is reducing the amount of calories consumed relative to the amount of calories required for maintenance of body weight. Multiple your body weight by 10-12 (depending on your activity level. I do 12 since I lift and do cardio weekly) Recalculate every 2-4 weeks as you lose weight.

If you’re struggling to lose weight, don’t give in and go buy diet pills or the teas that claim you’ll lose a ton of weight fast. Work with your body. You’ll be amazed what it can do on its own when you fuel it properly and workout!