Thursday, February 27, 2014

3 Dinners Ready in 30 minutes or less

Quick, healthy dinners that taste good too? Yes, it's true. As my family has dinner "in" 97% of the time (pretty scientific, eh?), I feel compelled to share some of our favorite quick recipes with you all. So here they are.....three dinners ready is thirty minutes max....but really less than that.

Chicken Fried Rice with Veggies
Source: All You Magazine...with some modifications
Serves: 4

1 12-oz skinless, boneless chicken breast half, chopped
2 Tbsp. low-sodium soy sauce
2 tsp. canola oil + 1/4 cup canola oil
1 small chopped onion
1 10-oz. package frozen mixed veggies, thawed
4 cups cooked brown rice
3 large eggs
Salt and pepper to taste

Wednesday, February 19, 2014

5 Lunches Ready in 15 Minutes or Less

Hopefully you saw last week's blog entry for 5 breakfasts ready in 5 minutes or less. Continuing that theme, this week you will find 5 lunches ready in 15 minutes or less. About now is when the allure of the New Year's Resolution wears off and the annoyance of winter is in high gear. Help yourself tackle both with great fueling! Get ready to chow less than 15 minutes.
*Keep in mind quantities for the meal will vary depending on your total calorie needs.

The Classic PBJ
Yes you can still eat these even though you are not 5 years old. The key is in the ingredients.

2 slices whole wheat bread
2 tablespoons natural peanut (check label for peanuts only)
1 tablespoon honey or low-sugar jam

Pair with 1 piece of fruit and 1 cup raw veggies such as mini sweet peppers, baby carrots or cherry tomatoes.

Wednesday, February 12, 2014

5 Breakfasts Ready in 5 Minutes or Less

When it comes to breakfast, many of my athletes would rather sleep than bother with the perceived "hastle" of making a meal. However, eating breakfast doesn't mean adding an additional 15 minutes to your morning routine. Here are 5 breakfasts ready to travel in 5 minutes or less. Ready...go!

The Classic Oatmeal
1. Add quick-cooking oats and milk in microwave-safe bowl according to container cooking time and amounts.
2. Heat (we'll guess 1:30 minutes)
3. Drizzle with honey and top with fresh blackberries and almonds.
4. Take in bowl or transfer to coffee travel mug to take with you.

Thursday, February 6, 2014

What the scale is and is not telling you about your body

A scale gives you information without context. A scale only provides a number at that specific time, but doesn’t tell you the complete story. Your weight can be affected day-to-day by many things that are not taken into account on a scale.  

What the scale doesn't tell you
Total health
·         A scale only reveals your body weight at a specific time, but not overall health.
·         Your healthy weight depends on diet, lean muscle, daily activity, metabolism, age, and genetics which a scale does not report (or in the case of lean muscle - not accurately).
·         The scale could indicate weight loss or gain, but doesn’t tell you if you are underweight or overweight for your height and body composition.

If you are hydrated or dehydrated
·         The scale might mislead you to think you have gained weight if you are well hydrated or lost weight if you are dehydrated.
·         If you experience a 2% weight loss post workout, this is not good weight loss because it indicates dehydration and electrolyte loss, which affect your performance.