Balance Your Day With These Great Meals

Balance Your Day With These Great Meals

According to MayoClinic.com, eating more frequently reduces your risk of obesity by decreasing the blood insulin response to long fasts that increase fat storage and weight gain. It’s important to plan your grazing to ensure you eat the right amount of calories and get the vitamins and minerals you need over the span of 14-18 hours.

16 ounces of cold water

  • The first thing I do when I wake up is have 16 ounces of cold water. Water is the most important nutrient for your body and sleeping 6-10 hours without fluid intake induces mild dehydration.
  • Studies show that drinking cold water can increase metabolism as much as 25% for 2 hours after finishing.

 Breakfast

Half a grapefruit- Grapefruits are high in enzymes that burn fat. They have high amounts of water content which helps boost metabolism as well as containing numerous antioxidants.

  1. Calories- 40
  2. Carbs- 9g
  3. Fat- 0g
  4. Protein- 1g
  5. Sodium-0g
  6. Sugar-5g

2 eggs scrambled & chicken breast- Eggs and chicken are great sources of lean protein that are loaded with vitamins and minerals. Studies show that a breakfast high in protein will keep you feeling full throughout the morning. 

  1. Calories- 300
  2. Carbs- 0g
  3. Fat- 13 g
  4. Protein- 37 g
  5. Sodium-270g
  6. Sugar-0g

Vegetable mix broccoli, cauliflower, carrot, & hummus- Vegetables in the morning allow you to get a good balance of vitamins and minerals to start of your day. Vegetables mixed with the healthy fats from the hummus can help stabilize blood sugar levels.

  1. Calories- 180
  2. Carbs- 25g
  3. Fat- 3 g
  4. Protein- 8 g
  5. Sodium-250g
  6. Sugar-9g

100% Organic arabica black coffeeCoffee beans are loaded with antioxidants that help combat cancer and prevent type 2 diabetes. 

  1. Calories- 5
  2. Carbs- 0g
  3. Fat- 0g
  4. Protein- 0 g
  5. Sodium-0g
  6. Sugar-0g

Mid Morning Snack 

Plain greek yogurt with whey protein/flaxseed – With twice the protein of normal yogurt and no preservatives or artificial flavors, greek yogurt paired with flaxseed and whey protein is a great source of probiotics and omega 3 fatty acids.

  1. Calories- 300
  2. Carbs- 12g
  3. Fat- 4g
  4. Protein- 38 g
  5. Sodium-100 g
  6. Sugar-11g
Kiwi-Kiwi fruits are rich in many vitamins, flavonoids and minerals. In particular, they contain a high amount of vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene.
  1. Calories- 50
  2. Carbs- 11g
  3. Fat- 0g
  4. Protein- 1 g
  5. Sodium-0 g
  6. Sugar-7g

Lunch

Steel cut oats/quinoa with walnuts/chia seeds/mixed berries/cinnamon- This oatmeal blend is a great source of slow digesting carbohydrates that can be used for energy. The walnuts/berries/cinnamon provide healthy fats and potent antioxidants. For more info see on this meal see http://www.builtlean.com/2012/03/14/steel-cut-oats-recipe/

  1. Calories- 390
  2. Carbs- 35 g
  3. Fat- 5 g
  4. Protein- 11 g
  5. Sodium-60 g
  6. Sugar-10g

Edamame- Soy beans are a great alternative source of protein and dietary fiber superstar. 

  1. Calories- 120
  2. Carbs- 10 g
  3. Fat- 5 g
  4. Protein- 11 g
  5. Sodium- 5 g
  6. Sugar-2 g

Post Workout

10 g of Branch Chain Amino Acids (during workout)BCAA’s support everything from anabolic muscle-building to high intensity endurance training and are among the 9 essential amino acids that help fuel muscle repair and recovery. 

100% Whey isolate protein (unflavored/no additives) with glutamine– A great source of protein with no added sugars or artificial flavors you get with most products. Glutamine helps minimize breakdown of muscle and improve protein metabolism

  1. Calories- 120
  2. Carbs- 1 g
  3. Fat- 0 g
  4. Protein- 25 g
  5. Sodium- 30 g
  6. Sugar-1 g

Banana-Eating food rich in carbohydrates, like a banana, between 15 and 60 minutes after a workout is most advantageous to your muscles and glycogen recovery. The nutrition-rich fruit contains potassium, carbohydrates, protein and vitamin C.

  1. Calories- 100
  2. Carbs- 27 g
  3. Fat- 0 g
  4. Protein- 1 g
  5. Sodium- 0 g
  6. Sugar-14 g

Mid Afternoon Snack

Broccoli with natural almond butter- Broccoli is a nutritional powerhouse with noteworthy nutrients including vitamin a, c, beta-carotene, calcium, folic acid, and fiber. Pair this with healthy monounsaturated fats and the protein you get with almond butter makes this combination a great snack.

  1. Calories 210
  2. Carbs- 12 g
  3. Fat- 16 g
  4. Protein- 10 g
  5. Sodium- 80 g
  6. Sugar-3 g

Tea (Chinese oolong)-Tea is loaded with catechins which is essential in aiding your immune system and can reduce the risk of four of the major health problems: stroke, heart failure, cancer and diabetes.

Dinner

Wild Atlantic Salmon-Salmon is a great source of omega 3 fatty acids, vitamins A, B and D as well as the minerals calcium, iron, phosphorus and selenium. This is also an excellent source of lean protein. 

  1. Calories 300
  2. Carbs- 0 g
  3. Fat- 20 g
  4. Protein- 35 g
  5. Sodium- 100 g
  6. Sugar-0 g

Brussels sprouts/mushroom/onion mix-Brussels sprouts are  high in protein, accounting for more than a quarter of their calories. The sprouts are very high in fiber and belong to the disease-fighting cabbage  family.

  1. Calories 120
  2. Carbs- 10 g
  3. Fat- 0 g
  4. Protein- 10 g
  5. Sodium- 10 g
  6. Sugar-4 g

Spinach salad with tomatoes/mixed peppers/avocado/flaxseed- Spinach is another super-food that should be apart of everyone’s daily regimen in combination with antioxidant loaded mixed peppers/tomatoes and the healthy fats from avocado and flaxseed make this a great side.

  1. Calories 150
  2. Carbs- 7 g
  3. Fat- 10 g
  4. Protein- 10 g
  5. Sodium- 30 g
  6. Sugar-10 g
Nightime Snack
Cottage CheeseCottage cheese before bed gives you an excellent source of casein protein which is a slow absorbing protein that will help your muscles recover over night. 
  1. Calories 100
  2. Carbs- 0 g
  3. Fat- 2 g
  4. Protein- 15 g
  5. Sodium- 400 g
  6. Sugar-5 g

Thanks for reading and let me know if you have any questions or comments.

From South Bend,

Kevin

 

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Get Your Pasta Fix The Healthy Way

Get Your Pasta Fix The Healthy Way

The Problem

For those who have participated in a moderate level of competition or athletics you’re probably familiar with the term “carbo loading” with pasta. Complex carbs, like pasta, break down slowly in your digestive system and can help you sustain energy through a game, match, or workout. The problem is that 99% of the population doesn’t burn enough calories to require a high intake of complex carbohydrates from pastas and other carbohydrate-dense foods. However, people still love to eat pasta because it tastes great and easy to make.

The Solution

My recipe for a “pasta substitute” not only tastes better, but is lower in carbohydrates and made up of more vitamins and minerals. This pasta recipe can also curb hunger, increase energy levels, and deliver superior vitamins, minerals, and nutrition levels to your body.

The Ingredients (Makes 4 large servings or 6 medium servings)

  • 2 whole spaghetti squashes
  • 1 lb of shrimp
  • 4 cups of spinach
  • 4 cups of mushrooms
  • 2 whole tomatoes
  • 1 garlic clove
  • 2 ounces of white wine
  • 1 tbsp. of soy sauce
  • 2 tbsp. of balsamic
  • 2 tbsp. canola oil

The Nutritional Breakdown (per large serving)

  • Calories-400
  • Saturated Fat-1 gram
  • Protein-47 grams
  • Carbohydrates-27 grams
  • Sodium-800 mg
  • Sugar-11 grams
  • Fiber-10 grams

For those looking to take in more calories, top the pasta with avocado and brussels sprouts.

Nutritional Breakdown (with 1 serving of brussels sprouts and avocado)

  • Calories-520
  • Saturated Fat-1 gram
  • Protein-55 grams
  • Carbohydrates-37 grams
  • Sodium-900 mg
  • Sugar-11 grams
  • Fiber-17 grams

How This Recipe Compares To Competitors 

Olive Garden’s Fettuccine Alfredo

  • Calories-1220
  • Saturated Fat-47
  • Sodium-1350
  • Carbohydrates-99
  • Fiber-5
  • Protein-36
Olive Garden’s Chicken Parmesan
  • Calories-1090
  • Saturated Fat-18
  • Sodium-3380
  • Carbohydrates-79
  • Fiber-27
  • Protein-83
Olive Garden’s Seafood Alfredo
  • Calories-1020
  • Saturated Fat-31
  • Sodium-2430
  • Carbohydrates-88
  • Fiber-9
  • Protein-50
The Comparison 
Honestly, I shouldn’t even need to give a detailed explanation of the difference in nutrition as the results above are pretty staggering.  I will point out that besides having about 1/3 the amount of sodium and significantly lower carbs, calories, and saturated fats, the vitamins and minerals you get from the spaghetti squash itself is far superior to what you will obtain from traditional pasta noodles served at most restaurants. Spaghetti squash is loaded with vitamin C, B-6, thiamin, riboflavin, niacin, folate, pantothenic acid and vitamin K… to name a few.
Cooking Instructions
Spaghetti Squash
1.Pre-heat the oven to 400 degrees. Cut the spaghetti squash in half length wise and clean out seeds and excess leftovers.
2. Lightly drizzle the inside edges of the spaghetti squash in oil to soften the insides. Cook for 30 minutes at 400 degrees.
3. Place the sliced mushrooms in the oven half way through squash cook time and cook for 15 minutes.
4. Remove from the oven and fork the squash into spaghetti strands until the squash shell is bare.
Shrimp and Toppings (while squash cooks)
1.  Remove tails from shrimp.
2. Lightly coat a pan with canola oil and turn on a high temperature. Add the chopped garlic clove.
3. Add shrimp and drizzle with balsamic vinegar and soy sauce.
4. Add white wine to the edges of the pan.
5. Cook shrimp for 10 minutes or until most of the liquid is disolved.
6. Add spinach and tomatoes.Cover and simmer on low.
7. Add cooked mushrooms, spaghetti squash, and seared shrimp, spinach, and tomato to a large bowl.
8. Top with avocado and add brussel sprouts. (optional)
This is a great alternative to generic pasta with meat. Also, this is just a foundation. If you are looking to add more protein or calories, mixing in other great stuff like chicken and black beans is highly encouraged. I hope you enjoy this recipe and I appreciate all the great feedback and questions I have been receiving. Thanks.
From Naples,
Kevin