nutrition
Muscle Building Meals
Today’s contribution is from Registered Dietitian Rachel Baer, RD, LD. The media has done a wonderful job at displaying the role of protein in muscle building, but to a level that frequently elevates it over other important muscle building nutrients. It takes more than just amino acids to make muscles stronger. True muscle building and…
Read MoreMini Veggie Egg Frittata Muffins
Vegetarian, gluten-free Ingredients: 8 large eggs 5 egg whites ½ cup milk, (2%, or whatever you like) 1 finely diced green pepper 1 finely diced red pepper 1 cup baby spinach (roughly chopped) ¼ cup chives, minced ¾ cup finely diced yellow onion ¼ cup crumbled goat cheese (you can sub for feta, cheddar, mozzarella,…
Read MoreOvernight Oats
Ingredients: 1 cup rolled oats 1 Tbsp chia seeds ½ cup greek yogurt 1 cup milk of choice 1 tsp vanilla extract 1-2 Tbsp honey or maple syrup Instructions: Place all ingredients into a large glass container and mix until combined Cover and place into the refrigerator for at least 2 hours or overnight.…
Read MoreSweet Potato Fries with Greek Yogurt Ranch
Ingredients for potatoes (makes 2 servings) 1 large sweet potato ½ tsp sea salt ¼ tsp black pepper ¼ tsp paprika 2 tsp olive oil Parchment paper Cooking sheet Ingredients for greek yogurt ranch (makes 10 Tbsp) 1 (5.3 oz) plain greek yogurt 1 Tbsp Hidden Valley Ranch Buttermilk Ranch Mix Instructions for potatoes: Preheat…
Read MoreBalanced Eating
When it comes to pursuing a healthier lifestyle, the importance of nutrition cannot be understated. If you’re looking to improve upon your body composition, not only are the calories important, but so are the foods that make up the calories. When structuring a meal or a snack, always try to include all three macronutrients and…
Read MoreBanana Based Pancakes
Nutrition Facts (for 3 pancakes): 311 calories, 6.9g Fat, 51.5g Carbs, 12.2g Protein. Vegetarian, opt for gluten free oats for this to be gluten-free friendly Recipe: Ingredients (makes 9 total): 2 medium ripe bananas (best with some brown spots) 2 eggs ½ cup unsweetened almond milk 1 ½ cups old fashioned rolled oats 1 tsp…
Read MoreHealthy Banana Protein Muffin
Don’t want to give up sweets, but you want to lose weight? Well, here is a high protein snack that has less sugar and high protein. Enjoy some healthy banana protein muffins. Recipe: Ingredients 1 cup Banana (mashed, approx 2 large bananas) 1 Egg 4 tablespoons Honey 3 tablespoons Coconut Oil (melted + cooled) ¾…
Read MoreHealthy Recipe: Kale Chips
Reference(s): https://1stphorm.com/blogs/news/crunchy-kale-chips Kale Chips are made in the air fryer very simply by following the following steps. Wash the Kale using lukewarm water and a vegetable spray. The name brand of mine wasn’t visible in the video, but any vegetable or fruit spray intended to remove any impurities or bacteria is great. Pat the…
Read MoreChili Recipe
Nutrition Facts (per 1 cup): 255 calories, 4.9g Fats, 31.3g Carbs, 23.9g Protein Ingredients (makes 8 servings): 1 lb lean ground beef (browned) 1 (15 oz ) can of dark red kidney beans (drained and rinsed) 1 (15 oz ) can of chili beans 1 (15 oz ) can of black beans (drained and rinsed)…
Read MoreMexican Stuffed Peppers Recipe
Nutrition Facts (one stuffed pepper): 359 calories, 14.7g Fat, 34g Carbs, 23.2g Protein Gluten free Leaving out the meat can make this vegetarian* this would also alter the nutrition facts Ingredients (makes 6 stuffed peppers) 6 Bell peppers: any assortment of colors, generally the same size. 1 lb Lean ground turkey (or ground beef…
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