Nutrition

April Recipe of the Month

Slow Cooker Carnitas
     From the kitchen of heypreslie.com

 
This is perfect to make on a Sunday while you're meal prepping. It can be paired with veggies, beans, rice and just about anything else to make a variety of balanced dishes for meals all week.
 
​Ingredients:​
  • ​​2-3 pounds pork tenderloin
  • Season Salt
  • 16 oz jar green salsa
  • 8 cloves of garlic
  • 1 medium white onion diced
​Directions:
  1. ​Trim fat off meat and pat dry.
  2. Cut into chunks,
    ​ about​  3-4 inches long.​
  3. Season all over with season-salt and sear on all sides in a hot pan with cooking spray to lock in flavor - you're going for a nice brown crust all over.
  4. Move to a crock pot and cover with the salsa, garlic, and onion and cook for 4-6 hours or until tender. 
  5. Shred it and toss in juices.
  6. ​Enjoy! :) ​
​If you like your carnitas a little more traditional and crispy, you can throw the portion you're going to eat in a hot fry pan for just a couple minutes. I don't recommend storing for the week after putting in the hot fry pan, as it may get too dry when you reheat again. 
 
Nutrition 
Per 100g: 7.1g carb, 2.3g fat, ​21.6g protein - 141 calories.
 
Carnitas

March Recipe of the Month

Garlic Spaghetti Squash
     From the kitchen of heypreslie.com


Ingredients:
  • 1 large spaghetti squash
  • ​2 ​tablespoons olive oil
  • ​S​alt
  • ​B​lack pepper
  • 2 medium garlic cloves, finely chopped
  • ​2 tablespoons finely chopped shallot​
  • 1/3 cup finely grated Parmigiano-Reggiano cheese
Directions:
  1. Preheat oven to 400 degrees
  2. Cut spaghetti squash length-wise and scrape the seeds out with a spoon
  3. Brush the inside of the squash halves with 1 tbsp oil (1/2 tbsp each) and season generously with salt and pepper
  4. Place the halves face up on a baking sheet for about 30 minutes, or until tender when poked with a fork. Then, remove from the oven and let sit until cool enough to touch.
  5. Use a fork to scrape the inside of the squash, creating spaghetti-like strands. Set aside.
  6. Heat the remaining oil in a large saucepan over medium heat for 2-3 minutes. Add garlic and shallots, season with salt and pepper, and cook until lightly brown (about 3 minutes).
  7. ​Turn off heat, add cheese and reserved spaghetti squash to the pan. Use tongs to evenly coat.
  8. ​Enjoy!​
Note: If you want to use this as a main course instead of a side dish, just add protein! Ground turkey, lean ground beef, chicken sausage, shrimp, salmon or chicken (grilled, baked, rotisserie) are all great options.
​To have extras for later and/or use as the base of a meal, consider cooking 2 spaghetti squashes at the same time.
 
 
Nutrition: Per serving (about 1/4 of recipe): 3g carb, 3g protein, 8g fat - 96 calories 
 
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February Recipe of the Month

Turkey Stuffed Peppers
     
From the kitchen of heypreslie.com

 
Ingredients:
  • 1 lb 99% lean ground turkey
  • 1 clove garlic, minced
  • 1/4 cup onion, minced
  • 1 tbsp fresh cilantro, chopped 
  • 1 tsp garlic powder
  • 1 tsp cumin powder
  • 1 tsp salt
  • 3 large red bell peppers
  • 1 cup chicken broth
  • 1/4 cup tomato sauce
  • 1 1/2 cups cooked brown rice
  • Nonstick spray
  • 6 tbsp shredded cheddar cheese
Directions:
  1. Heat oven to 400°F.
  2. Lightly coat medium skillet with nonstick spray and turn to medium heat.
  3. Add onion, garlic and cilantro to pan and sauté about 2 minutes
  4. Add ground turkey, salt, garlic powder and cumin to pan. Cook for about 5 minutes, or until meat is cooked through.
  5. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth to pan, mix well and simmer on low for about 5 minutes.
  6. Combine cooked rice and meat together.
  7. Cut the bell peppers in half lengthwise, and remove all seeds. Spoon 2/3 cup meat mixture into each pepper half and place in a 9 x 13-inch baking dish. Top each with 1 tbsp cheese.
  8. Pour the remainder of the chicken broth on the bottom of the pan. Cover tightly with aluminum foil and bake for about 45 minutes.
  9. Be careful when removing the foil. Let cool for a few minutes before eating, and enjoy! 
Nutrition:
1 serving = half a pepper, makes 6 servings. Per serving: 30.4g carb, 24.2g protein, 4.5g fat | 259 calories
 
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January Recipe of the Month

Brussels Sprouts w/ Cranberries and Walnuts (side dish)
     From the kitchen of heypreslie.com
 
 
Ingredients:
  • 1 pound Brussels sprouts trimmed and quartered 
  • 1 tablespoon coconut oil
  • 1/4 cup walnuts, chopped
  • 1/4 cup dried cranberries, no sugar added
  • 1/2 tsp ground nutmeg
  • Salt and pepper to taste
Instructions:
Heat oil in pan on medium-high heat. Place Brussels sprouts in pan and sauté until they start to caramelize. Sprinkle with nutmeg, salt and pepper. Turn heat down to low and add walnuts and cranberries to warm through. Enjoy with a lean protein like turkey, chicken, or fish.
 
Nutrition:
Per serving: 17g carb, 8g fat, 5g protein (recipe makes 4 servings)
 
Cranberry Brussels Sprouts

December Recipe of the Month

Recipe: Roasted Sweet Potatoes

     From the kitchen of heypreslie.com

These are a great side dish to a lean protein and vegetable for any meal. They're a good source of carbohydrates, super easy, and you can cook them in bulk for meal prep and be set all week long. :) 
 
Ingredients
  • 1 1/2lb sweet potato, chopped
  • 1 tsp dried Oregano
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Chili Powder
  • 1 tbsp coconut oil (melted)
  • 2 tbsp fresh cilantro, chopped 
 
Directions
Preheat oven to 400 degrees and line a baking sheet with foil or parchment paper. In a large bowl, toss potatoes with oil and dry spices. Place evenly on baking sheet and roast for 35-40 minutes, or until edges start to brown. Top with cilantro and enjoy!
 
Nutrition 
Per 4oz: 24g carb, 2.5g fat, 2g protein (119 calories). Recipe makes 6 servings total. 
 
Roasted-Sweet-Potatoes

November Recipe of the Month

Recipe: Healthy Turkey Chili
     
From the kitchen of heypreslie.com

 
Ingredients (for 8 servings):
  • 1 pound ground turkey
  • 1 onion, chopped
  • 1 1/2 tsp. olive oi
  • 2 cups water
  • 1 (28oz) can canned crushed tomatoes
  • 1 (16oz) can canned kidney beans - drained, rinsed, mashed
  • 1 tbsp. garlic, minced
  • 2 tbsp. chili powder
  • 1/2 tsp. paprika
  • 1/2 tsp. dried oregano
  • 1/2 tsp. ground cayenne pepper
  • 1/2 tsp. ground cumin
  • 1/2 tsp. salt
  • 1/2 tsp. ground black pepper
Directions:
  1. Heat oil in a large pot over medium heat. Place turkey in the pot and cook until evenly brown. Stir in onion and cook until tender.
  2. Pour water into the pot, then mix in tomatoes, kidney beans and garlic. Add remaining seasonings and bring pot to a boil. Reduce heat to low, cover, and simmer for 30 minutes. 
Nutrition:
18g carb, 16g protein, 6g fat, 190 calories per 1 serving
 
Suggestions:
Pair with a vegetable for a balanced meal, or toss carrots, corn, kale, bell peppers or squash in while chili is simmering. You could also use bison, lean ground beef or ground chicken instead of turkey. 
 
Chili picture
 

October Recipe of the Month

Recipe: Fish Tacos

     From the kitchen of heypreslie.com
 

Ingredients:
2 small corn tortillas
4oz white fish
1 cup broccoli slaw (you can buy this packaged at Sprouts, near the lettuce)
2 tbsp Bolthouse Farms Cilantro Avocado Yogurt dressing
2 tbsp mango salsa
1 fresh squeezed lime
Diced fresh cilantro

Directions:
Grill, bake or sautée fish until flakey. While it is cooking, mix dressing in a small bowl with broccoli slaw. Put 2oz fish in each tortilla and top with remaining ingredients for a flavorful, nutrient-dense dish. Makes 2 tacos, multiply recipe to feed the whole family. :)

Macros:
Per 2 tacos - 32g carb, 17g protein, 5g fat, 240 calories.

Modifications:
- Put all ingredients over jasmine rice instead of wrapping in tortillas
- Make a salad; ditch the tortillas and put ingredients over a bed of leafy greens
- Switch white fish out for shrimp, lean beef, chicken, ground turkey or black beans
- Trade mango salsa for peach, corn, verde, hot salsa or pico de gallo
 
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September Recipe of the Month

Recipe: Pumpkin Protein Shake
     From the kitchen of heypreslie.com
 
Fun snack for fall, and being high in carb, moderate in protein and low in fat -- it's perfect for a post-workout treat.
 
Ingredients:
  • 1 cup unsweetened almond milk
  • 1/2 cup pumpkin puree
  • 1 teaspoon honey or agave
  • 1 scoop protein powder (chocolate or vanilla)
  • 1/2 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1 banana
  • Ice cubes (about 6)
Directions:
Throw it all in a blender and mix until ingredients look smooth. Top with nutmeg, cinnamon or a few cocoa nibs if you wish, and enjoy! 
 
Macros:
44g carb, 6g fat, 27g protein for one shake
For extra protein, add greek yogurt. For extra fat, add a tablespoon of almond butter. Delish!

August Recipe of the Month

Recipe: Macros-Friendly Meatballs
     From the kitchen of heypreslie.com 

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Ingredients:
1lb 93/7 ground beef or ground turkey
1/4 cup oats
1/3 cup liquid egg whites
1/2 chopped onion
Spices: as you wish! Try: Italian seasoning, oregano, salt, pepper, cayenne, paprika, ground white pepper.
 
Directions:
Combine all ingredients in a bowl and mix with hands, grabbing medium pieces to roll into a ball. Cook stove-top or in the oven until no longer pink in the center/165 degrees internal temperature. 
 
Recipe makes 20-22 meatballs depending on how big you make them. 
 
Nutrition
Turkey: 1g carb, 1.5g fat, 4.4g protein, 37 cal per meatball
Beef: 1g carb, 1.5g fat, 4.7g protein, 37 cal per meatball
 
Enjoy!

July Recipe of the Month

Recipe: Easy Chicken Fajitas
     From the kitchen of heypreslie.com

 

Ingredients:
1 large onion
1 medium red bell pepper
2lb boneless skinless chicken breast
1 tablespoons olive oil
Fresh cilantro, chopped
1 lime

For the spice:
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon paprika
1/4 teaspoon cayenne pepper
1/4 teaspoon garlic powder
1 teaspoon salt
1 teaspoon ground black pepper

 Directions:

  1. Heat oven to 400°F. Spray 13x9-inch glass baking dish with non-stick cooking spray. Cut onion and bell pepper into even slices; place in baking dish.
  2. Cut chicken breasts into thin strips; add to vegetables in dish.
  3. Make the seasoning in a bowl by combining spice ingredients.
  4. Sprinkle dish with seasoning; drizzle with oil. Stir until combined and pieces are coated.
  5. Bake 35 to 40 minutes, stirring once halfway through baking, until chicken is no longer pink in center.
  6. Spoon small amount of chicken and veggies onto each tortilla. Top with squeezed lime and cilantro.

*Makes 16 servings, or feeds 8 people if each person has 2 tortillas. Store in the fridge; reheats great for lunch the next day. 

Nutrition: For 1 fajita (about 2oz chicken per): 14.5g protein, 6.5g of fat, 12.3g of carbs. This recipe is high in Vitamin C, Potassium and Calcium.

 Other ideas/modifications:

  • Skip the tortillas and place recipe over lettuce or black beans for a high-fiber, low-carb alternative.
  • Add additional ingredients for added nutrition value and flavors, such as: corn, salsa, cabbage, and a small amount of avocado or sour cream.
  • To save time:
  • Buy the pre-cut “fajita mix” at your grocery store. It costs a little more than the whole vegetable, but comes with chopped bell pepper and onion ready to go.
  • Consider buying a fajita mix seasoning package instead of making your own spice
  • Purchase chicken breast packaged in fajita-style sliced strips already at Sprouts.

HeyPreslie-ChickenFajitas


May Recipe of the Month

Wonton Meatballs
*adapted from NomNom Paleo

I made this on a total whim and was BLOWN away by the amazing flavor and by how easy it was to make. I adapted some of the ingredients, but if you want to check out the original, visit: http://nomnompaleo.com/2017/03/20/2017032020170320wonton-meatballs

1 package shiitake mushrooms, finely chopped
1 pound raw shrimp, peeled and deveined
2 pounds ground pork
4 scallions, finely chopped
½ cilantro, minced
2 tbsp tamari (sub soy sauce, coconut aminos)
1 tsp salt
1 tsp fish sauce
½ tsp pepper
½ tsp sesame oil
cooking oil of choice
*sriracha optional

Method:

  1. Preheat the oven to 400
  2. Add ground pork to bowl.
  3. Finely chop shrimp until it becomes paste-like and add to pork
  4. Add scallions, cilantro, tamari, salt, fish sauce, pepper, sesame oil and srirache (if desired)
  5. Mix together until all ingredients are incorporated
  6. Form the meat until meatballs, approximately 3 tbsp, and place on parchment lined baking sheet
  7. Place in oven for 20 minutes
  8. Garnish with chopped chives and enjoy!

The meatball mixture is totally versatile! It can be saved in the fridge for up to 12 hours, or can be made into patties, meatloaf or browned as a part of a stir-fry. Be creative and have fun!

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April Recipe of the Month

Greek Salad
w/ Grilled Chicken
& yogurt Tzatziki

Grilled chicken & marinade:

  • 4 boneless skinless chicken breasts
  • 2 tbsp Dijon mustard
  • 2 tbsp wersteshire sauce
  • 2 tbsp balsamic vinegar
  • Garlic powder, salt, and pepper to taste
  1. Mix all ingredients in a bag and allow to marinade for up to 24 hours
  2. Grill the chicken until done, slice and place on top or next to salad

Salad:

  • 1 cucumber
  • ¼ red onion
  • 1 cup tomatoes, chopped
  • 1 bell pepper, any color
  • ¼ cup pepperoncini
  • ¼ cup Kalamata olives
  1. Chop all ingredients and mix in a bowl. Use more of each ingredient to make a bigger salad, delete or add ingredients based on your preference!

Tzatziki:

  • 5 oz greek yogurt
  • 2 tbsp white vinegar
  • 2 cloves garlic
  • ¼ cup chopped fresh dill
  • Salt and pepper to taste
  1. Mix all ingredients in a bowl and place on top of salad. This can be modified to fit your taste, all can be added to reach desired consistency or flavor.

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March Recipe of the Month

Chili Con Carne

This recipe, from Make Ahead Paleo, is a dynamite!
You can half the ingredients or freeze what you don’t use, but once you taste it, it probably won’t last!
Feel free to swap the meats for more macro-friendly cuts.

Con Carne Ingredients:

  • 1 lb ground beef
  • 1/2 lb Italian sausage (I used mild)
  • 1/2 lb chuck roast, cubed
  • 1/2 lb boneless pork chops, cubed
  • 1 medium yellow onion
  • 1 large green bell pepper
  • 2 cloves garlic, minced
  • 2 jalapenos, cured, seeded, and diced

Sauce Ingredients:

  • 1 can (15 oz) diced tomatoes
  • 1 can (15 oz) tomato sauce
  • 1 can (6 oz) tomato paste
  • 2 cups brewed coffee
  • 1/2 cup red wine vinegar
  • 1 tsp cinnamon
  • 3 rounded Tbsp chili powder
  • 2 rounded tsp cumin
  • 2 tsp granulated onion
  • 2 tsp granulated garlic
  • 1 1/2 tsp sea salt
  • 3/4 tsp freshly ground black pepper

 

1. Crumble ground beef and Italian sausage into 6 quart crock pot. Add the chuck roast and pork cubes on top

2. Sprinkle the onion, bell pepper, garlic, and jalapenos over the meat

3. In a large bowl combine the sauce ingredients

4. Pour sauce ingredients over meat

5. Cook chili on low for 6 - 7 hours or on high for 4 - 6 hours stirring occasionally.

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Magnutrition Challenge: Summer Edition '16

 

Chasing Greatness in the Kitchen!

The Magnutrition Challenge kicks off July 5th and will run six weeks, bringing the members of the gym together to cultivate a healthier lifestyle. This is an awesome opportunity to get on track with your nutrition: perfect for any athlete trying to lose body fat, gain lean muscle mass, optimize their performance during workouts, or just incorporate some healthier practices into their routine. The concepts follow a macro-dieting framework, a practical approach that is sustainable and customizable for individual needs/preferences.

First Things First
Preslie created a survey for participants to fill out as part of the sign up process. When you complete the survey, it automatically puts your information into a spreadsheet - so we can track who’s signed up and important information like your initial diet history and sleep habits. I have already taken the survey and it takes about 3 minutes while holding a 4 month old. 
Here’s the link: Magnutrition Initial Survey

Initial Weigh In
On Tuesday, July 5th participants should weigh-in through the InBody machine between 4pm-7pm at Magna, courtesy of our friends at Nutrishop. If you’re unable to make that time frame, please stop in Nutrishop (located on Tatum & Shea) to get your initial measurements prior to July 5th.

The Next 6 Weeks
Each week in this challenge will have a specific focus that will include tips, recipes and other informational material. Throughout the program you’ll also receive helpful guides and the ability to engage in the private Facebook group for support and ideas.

The cost to join is only $20; in addition to the already explained, you’ll also get a t-shirt and access to the after party in August, where we will celebrate all we've learned and weigh-in to measure your progress made during the challenge. Sign-up at the front desk today, and ask your training partner to do it with you!

Please see Brian or Preslie with any questions.

Magnutrition_Logo


Brussels Sprouts and Butternut Squash

Its fall and that means fall vegetables! I found this cool website call Eat the Seasons that helps you deternine when to buy and eat your favorite foods. Here is the LINK for their Butternut Squash page

We eat a lot of Brussels Sprouts at our house so we are always looking for new ways to fix them. The other day I was reading a blog that talked about using olive oil, maple syrup, and apple cider vinegar. I thought it sounded delicious... the only problem was I had a large butternut squash that needed to be used as well. I was originally planning on roasting the sprouts with the squash but the recipe I found was only for our green leafy friends. I did what any stubborn cook would do... I cubed the squash and added it to the sprouts that I had halved. Turned out to be amazing!

What You Need:
12-24 smallish brussels sprouts
1 smallish butternut squash or half of a large one
Olive Oil
Apple Cider Vinegar
Maple Syrup

What To Do:
Pre-heat your oven to 375
Cut the sprouts in half and add them to the glass pan. Cut the rind off the squash and cube it. I try to make my cubes similar in size to the sprouts so they will cook evenly. Once all of the veggies are in your 9x13 glass baking dish, add 2-4 tablespoons of olive oil. Add 1-2 tablespoons of maple syrup and apple cider vinegar. I never measure but I try not to add too much because I don't want my veggies to be slimy.
Bake on 375 for 30-45 minutes.

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GARLIC PARMESAN CHICKEN

I am looking forward to making this one. It will be a nice change for us. We eat very little cheese so it feels like a treat when we do eat it. I read this week that people that eat Paleo plus dairy are now being referred to as Primal... who knew. All I know is that my family does not struggle with lactose intolerance so we enjoy greek yogurt and whole milk and once in a while some cheese. I consider cheese a "seasoning" and not a main part of a dish. This recipe seems to embrace that view. Thank you to Ryan P for sharing this.

What you need:
4 8-oz boneless, skinless chicken breasts (we will use thighs)
1/2 cup grated Parmesan cheese
1 cup plain non-fat Greek yogurt (we will use full fat yogurt)
1 tsp. garlic powder
1 1/2 tsp. seasoned salt
1/2 tsp. pepper

How to Make Them:

1. Preheat oven to 375 degrees. Rub the bottom of the pan with bacon grease and arrange the chicken breasts in the dish.
2. Mix the rest of the ingredients together and spread over the chicken breasts.
3. Bake for 45 minutes.


Sweet Potato Chicken Patties

Sweet-Potato-Chicken-Patties2-e1388853654220

These are more like crabcakes than hamburger patties in my opinion but who cares, they are delicious! Sharon K was nice enough to make these for my family and we devoured them both times. The last time she made a large batch, she froze half. We cooked up some of the frozen patties at our house with some bacon grease and they were awesome. This would be a great option for Sunday meal prep if you know that you and your family run out of food on Thursday like we do. Below I have included Sharon's interpretation of the recipe as well as a link to the site she found it on. 


Ingredients:

2 med sweet potatoes (shredded)
1 lb of chicken breast (cut into tiny chunks)
1 med onion (chopped really fine)
3-4 cloves garlic (chopped really fine)
2 scallions (chopped really fine)
1 small red pepper (chopped really fine)
fresh cilantro
3 eggs
about 1 cup of almond flour
salt & pepper
cayenne pepper
thyme
garlic powder

* Form it into patties, cook in olive oil in skillet approx 5 mins per side - medium heat (make sure the chicken cooks thru). Next time I might even add crumbled bacon

** When I make these I will probably use our magic bullet for the sweet potatoes, onion, garlic, scallions, and pepper. If you are short on time, Trader Joes used to sell a minced onion & garlic blend and you could sub shredded carrots for sweet potatoes. Also, Sprouts sells ground chicken. Just thinking out loud...

Adapted from this recipe on DishByDish.net


Tortilla-less Chicken soup

Another great recipe suggestion from Erin C. This one was sourced from Paleo Slow Cooking. It serves 4-6 people, only takes 10 minutes to prep, and cooks in the crock pot for 8-10 hours. I like it because I am always looking for something to do with our leftover coconut milk after we make Pumpkin Sausage Soup.

1 medium yellow onion, chopped
4 celery stalks
3 carrots, chopped
2 tbsp olive oil
4 boneless skinless chicken breasts
2 garlic cloves
1 jalapeno, diced
16oz chicken broth
1, 14.5oz can diced tomatoes with green chilies
1, 28oz can of El Pato enchilada sauce
1 ½ tsp cumin
1 ½ tsp chili powder
½ cup coconut milk

In a medium-sized pan, sauté the onion, celery, and carrots in olive oil until are translucent (3-5 minutes over medium heat). Place the sautéed vegetables in the slow cooker. Rinse and trim the chicken breast (if necessary), and add it to the slow cooker. Add the remaining ingredients to the slow cooker, stir, cover and cook on low for 8-10 hours.


Almond-Flax Crusted Chicken

Here is a great recipes that was sent to us by Erin C. She sourced it from the Blood Sugar Solution, 10-Day Detox Diet. It serves 4, takes about 30 minutes to prep, and 20-30 minutes to cook. I love fried chicken so I am excited to try it this weekend!

 

INGREDIENTS
4 boneless skinless chicken breasts (I used thighs)

1 tbsp EVOO

1 tbsp almond butter

1 tsp lemon juice

1 tsp salt

pinch of cayenne (I like spice and thought it could use more)

1 tsp chopped fresh parsley

1 tsp paprika

1/3 tsp onion powder

3 tbsp ground flaxseed

½ cup almond meal

DIRECTIONS
Preheat the overn to 350. Rinse the chicken and pat dry with a paper towel. In a small bowl, combine the olive oil, almond butter, lemon juice, and all the seasoning. Spread the mixture on the chicken (if you have time, allow the chicken to sit for 10-15 minutes, or up to 24 hours to enhance the flavor). 

Combine the flaxseed and almond meal in a small bowl and set aside. Place the chicken breasts on a lightly oiled baking tray. Sprinkle half the amond-flax mixture evenly over one side of each chicken breast. Pat each piece with your hand to make the crust stick to the chicken. Carefully turn over each piece and repeat the process, using the remaining half of the almond-flax mixture. Place the chicken in the center of the oven and bake for 20-30 minutes, or until the thickest part of the chicken hits 165.

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Saturday Food Journals

BK
Nutrition Goal: Consume enough good food to support my training schedule which often includes 2 sessions per day
8:30 am - 2 cups of bulletproof coffee
12:30 pm - 1 scoop Progenex Recovery w/ water, 3 donuts from Rainbow donuts*
1:30 pm - 3 scrambled eggs, 3-4 oz pork chorizo sausage, arugula, 1 cup coffee
7:30 pm - 1/2 avocado and pomegranate seeds. 12-15 plantain chips,  8 oz hamburger with sauteed sweet onion and blue cheese, 3/4 cup roasted broccoli and cauliflower
8:00 pm - 1 chocolate cupcake from 21 Cakes (THANKS STEPH!!!)

* This is WAY outside of ordinary for me. It was a celebration for finishing a workout I had never finished before. I PR'ed my deadlift (455#) 3 times in order to do it.

KK
Nutrition Goal: Maintenance- make strength gains without adding body weight
7:30 am - Bullet Proof Coffee
12:30 pm - 1 scoop Progenex Recovery w/ milk, 1.5 donuts from Rainbow donuts*
1:30 pm - 2 scrambled eggs, 3-4 oz pork chorizo sausage, arugula, 1 cup coffee
7:30 pm - 1/2 avocado and pomegranate seeds. 12-15 plantain chips,  8 oz hamburger with sauteed sweet onion and blue cheese, 3/4 cup roasted broccoli and cauliflower
8:00 pm - 1 chocolate cupcake from 21 Cakes (THANKS STEPH!!!)


Friday Food Journals

BK
Nutrition Goal: Consume enough good food to support my training schedule which often includes 2 sessions per day
7:30 am - 2 cups of bulletproof coffee
10:30 am - 1 scoop Progenex Recovery w/ water
11:30 - Double pastrami sandwich with lettuce, tomato, red onion, olive oil & vinegar on Rye (Sprouts), 2 chocolate snakaroons
5:00 pm - 3 scrambled eggs, 3-4 oz sausage, arugula
6:30 pm - 1/2 almond perfect food bar
7:30 pm - 2 small homemade almond butter cups
8:30 pm - 1/2 avocado and pomegranate seeds. 12-15 plantain chips,  10 oz chicken thighs, 3/4 cup cauliflower carrot herb mash
9:00 pm - 1 chocolate cupcake from 21 Cakes (THANKS STEPH!!!)  

KK
Nutrition Goal: Maintenance- make strength gains without adding body weight
6:00 am - Bullet Proof Coffee
10:00 am - 2 scrambled eggs, 2-3 oz sausage, arugula
12:30 - leftover hamburger with sauteed kale 
3:30 - almond perfect food bar, 1/2 iced venti Americano from Starbucks
6:15 pm - 1 scoop Progenex, 6oz milk
8:30 pm - 1/2 avocado and pomegranate seeds. 12-15 plantain chips,  8 oz chicken thighs, 3/4 cup cauliflower carrot herb mash
9
:00 pm - 1 chocolate cupcake from 21 Cakes (THANKS STEPH!!!)


What's up with Bullet Proof Coffee?

It has been really interesting to me that the most questioned part of my food journal has been the bullet proof coffee. No one has questioned my intake, the fact that I eat bread or drank a beer the other night. This worries me a little. I want to make something absolutely clear - THERE IS NO MAGIC BULLET (pun intended). I have been drinking bullet proof coffee for 3 weeks now. It has nothing to do with how I look or how I compete. The same holds true for #48 (KK). The progress I have made physically over the last 6 years has been a result of clean eating and hard work in the gym. 

With the in mind I want to share my experience with you and give you some tips if you decide to experiment with bullet proof coffee.

I began thinking about bullet proof coffee as a meal replacement because our 6:00 am class has grown considerably over the last 12 months. I used to eat my egg scramble during warm-ups but with a larger group and our more dynamic, interactive warm-ups that was no longer possible. I considered fasting until 7:00 am but I did not feel very sharp with just water and coffee from 5:30-7:00. I know some other CrossFit coaches and athletes that have used bullet proof coffee successfully in the past. I really like coffee so I thought it was worth a try. Very simply, bullet proof coffee is premium coffee with butter and coconut oil in it. The type of coffee, butter, and coconut oil really do matter so please don't try to substitute because something is on sale or you have some laying around your house.  

I've pasted the recipe straight from the Bullet Proof Executive website with my comments in italics.

Ingredients

  • At least 2tbs Kerrygold unsalted grass-fed butter (see pic below, we use 2 tbs for our small 4 cup Mr Coffee brewer, we buy ours at Trader Joes but they also sell it at Sprouts & Whole Foods)
  • 1-2tbs of MCT oil (we use 2 tbs of premium liquid coconut oil for our small 4 cup brewer, this is at Whole Foods)
  • 2 cups (~453g or 500ml) of hot coffee brewed with low-toxin beans (Again we brew 4 cups for the two of us to split, we use Matador coffee, they have a store at 32nd st and Union Hills but they also sell to the local Whole Foods, the key is to buy single bean coffee not blends)

3 Steps To Bulletproof Your Coffee (BK's shortened version)

#1 Make coffee: Brew coffee as you normally would.

#2 Put 2 tbs butter and 2 tbs of coconut oil in the blender.

#3 Add the brewed coffee to the butter and MCT oil that is already in the bottom of the blender.  Blend  until there is a thick layer of foam on top like a latte. We did not have a blender at home so we bought a Magic Bullet. We wanted something cheap in case we did not stick with our bullet proof experiment. We also wanted something that was easy to wash because we would be using it everyday.

* Just so I am completely clear, KK and I make 4 cups of coffee and use 2 tbs of butter and 2 tbs of coconut oil. The recipe recommends 2 cups of coffee with 2 tbs of butter and 2 tbs of coconut oil. We make our coffee the night before and then re-blend it in the morning and heat it in our old milk steamer. Both of us think the coffee tastes best when very hot. I usually end up reheating mine in the microwave 1 or 2 times. Sometimes we add cinnamon for a little change of pace.  

Bulletproof


Thursday Food Journals

BK
Nutrition Goal: Consume enough good food to support my training schedule which often includes 2 sessions per day
5:45 am - 2 cups of bulletproof coffee
10:30 am - 3 eggs, 3-4 oz pork sausage, arugula, 1 scoop Progenex Recovery w/ water
2:00 pm - 1.5 cups pumpkin sausage soup, 1/2 Cranberry perfect food bar
5:30 pm -  1 scoop Progenex Recovery w/ water
9:00 pm - 1/2 avocado and pomegranate seeds. 12-15 plantain chips,  10oz Trader Joes breaded cod filets, 12-15 pieces skinny asparagus, 1 medium sweet potatoe
9:15 pm - small handful raspberries, 4 spoonfuls of peanut butter, 1 small piece of dark chocolate nut bar

KK
Nutrition Goal: Maintenance- make strength gains without adding body weight
6:00 am - Bullet Proof Coffee
10:00 am - 2 scrambled eggs, 2-3 oz sausage, arugula
12:30 - 1.5 cups pumpkin sausage soup, small handful blueberries, small piece dark chocolate 
3:30 - almond perfect food bar, small apple
6:45 pm - 1 scoop Progenex, 6oz milk, small homemade almond butter cup
9:00 pm - 1/2 avocado and pomegranate seeds. 12-15 plantain chips,  8oz Trader Joes breaded cod filets, 10-12 pieces skinny asparagus, 1 medium sweet potatoe
9:15pm - handful of raspberries, 1 piece of chocolate & nut bar, 3 small spoonfuls of peanut butter


Marcus

9:45 am - bullet proof coffee, 8 gluten free pancake bites (homemade with blue berries)
1:00 pm - Leftovers, ham and pinto beans
4:30pm - perfect bar
8:30ish - Leftovers, pepper steak  over brown rice..

Wednesday Food Journals

BK
Nutrition Goal: Consume enough good food to support my training schedule which often includes 2 sessions per day
5:45 am - 2 cups of bulletproof coffee
10:30 am - 3 eggs, 3-4 oz pork sausage, arugula, 1 scoop Progenex Recovery w/ water
12:00 pm - 4oz greek yogurt, small handful blueberries, peanut butter perfect food bar
5:00 pm - Tuna sandwich on sourdough (from Sprouts), 2 chocolate coconut snakaroons 
7:30 pm - 12 oz Pacifico beer, handful of plantain chips w/ avocado and pomegranate seeds 
8:30 pm - 1 1/2 hamburgers with jalapenos and cheddar cheese, large serving of kale 
9:00 pm - large handful raspberries, 4 spoonfuls of cashew butter, 1 small piece of dark chocolate nut bar

KK
Nutrition Goal: Maintenance- make strength gains without adding body weight
6:00 am - Bullet Proof Coffee
8:30am - 1/2c scrambled eggs, two bites banana French toast, small piece of cinnamon bread (work breakfast @ Magianno's = sabotage), coffee w/ cream
12:30 pm - 6oz left over roast beef, 1/4c sautéed kale, 3 strawberries, 2 pieces of pineapple
3:30 pm - hard-boiled egg, small apple, 1 bite chocolate cookie
6:00 pm - 1/2 cranberry perfect food bar
7:15pm - 1/2 scoop Progenex, powdered vitamins, 6oz milk
8:30pm - 1/2 avocado and pomegranate seeds. 12-15 plantain chips, 12oz Sprouts pre-made hamburger (green chili & cowboy burger), 1cup sautéed kale
9:00 pm - handful of raspberries, 2 pieces of chocolate & but bar

Marcus

5:00 am - 2-3 tbls of a nut butter/blueberries/ bullet proof coffee
8:50 am - ice cold progenex (2 scoops)
11:00 am - sweet potatoes/zucchini/3overeasy eggs w/salsa..
1:00 pm - 4 corn dog muffins. (My wife made, I caved but I'm glad I ate that..)
3:00 pm - another bullet proof I'm afraid.
6:45 pm - dinner pepper beef crock pot meal, complete with decent vegetables.
9:00pm - nut butter of course 


Tuesday Food Journals

BK
Nutrition Goal: Consume enough good food to support my training schedule which often includes 2 sessions per day
5:45 am - 2 cups of bulletproof coffee
10:30 am - 1 scoop Progenex Recovery w/ water
12:00 am - 3 eggs, 3-4 oz pork sausage, arugula, 1/2 piece pumpkin blueberry bread, small handful blueberries, 1/2 peanut butter perfect food bar
1:30 pm - 6 oz Trader Joes Wine Country Chicken salad 
6:00 pm - 1 scoop Progenex, 12 oz milk 
9:00 pm - 1 large bowl of pumpkin sausage soup, shredded collards sauteed in butter
9:30 pm - large handful raspberries, 4 spoonfuls of peanut butter, 2 small pieces of dark chocolate nut bar
 

KK
Nutrition Goal: Maintenance- make strength gains without adding body weight
6:00 am - 2 cups of bulletproof coffee
10:30 am - 2 eggs, 2 oz sausage, w/arugula
12:00 pm - 6 oz Leftover beef roast, 1 cup broccoli and cauliflower
3:45 pm - hard boiled egg, small apple
6:00 pm - 1 scoop Progenex, 6 oz milk
9:00 pm - 1 large bowl of pumpkin sausage soup, shredded collards sauteed in butter 
9:30 pm - small handful of raspberries, 2 small pieces of dark chocolate nut bar

Marcus
6am - handful of blue berries, 2 table spoons of Nut butter, Cup of reg coffee w/soy & little sugar
8 - cup of bullet proof coffee, 2egg muffins (bell pepper/ham/onion)
Noonish - still holding on to the bullet proof I guess...
2:15ish. - Nice green chicken salad. Balsamic vinaigrette dressings
4pm - finished chicken salad
6:45ish - Recovery shake (2 scoops)
7:30pm - pinto beans and ham
9:30 - last of the chicken enchilada..

 


Monday Food Journals

BK
5:45 am - 2 cups of bulletproof coffee
10:45 am - 1 scoop Progenex Recovery
12:00 pm - Pastrami & Swiss Sandwich on Rye w/ lettuce, tomato, onion, oil & vinegar
12:30 pm - 4 oz Greek Yogurt, 1 large spoonful of peanut butter, large handful blueberries
4:00pm - 3 eggs, 2 oz steak, w/arugula
7:00pm - 1 scoop Progenex Recovery
9:00 pm - 12 oz beef roast, 6-8 oz sweet potatoe hash, 1/2 avocado, 12 plantain chips
9:15 pm - 2 oz Greek Yogurt, 1 spoonful of cashew butter, small handful blueberries 

 

KK
Nutrition Goal: Maintenance- make strength gains without adding body weight

6:00 am - 2 cups of bulletproof coffee
9:00 am - 2 eggs, 2 oz steak, w/arugula
10:00 pm - 1 pump vanilla whole milk latte
12:00 pm - 6 oz Trader Joes Wine Country Chicken salad over shredded kale, brussel sprouts, and mixed greens, 1/2 piece of pumpkin blueberry bread
3:45pm - hard boiled egg, 1/2 piece pumpkin blueberry bread
6:15pm - 1 Cranberry Perfect Food Bar
9:00 pm - 10 oz beef roast, 4-6 oz sweet potatoe hash, 1/2 avocado, 12 plantain chips
9:30 pm - 2 small pieces of dark chocolate & mixed nut bar 


Marcus 
Image


Cauliflower Carrot Herb Mash

Cauli_mash We have been making mashed cauliflower for a while now and I came across this recipe the other day. I thought it would be a great change of pace from the standard fare that we eat. Once I examined the recipe I was even more excited. We often buy the steam bags to broccoli, carrots, and cauliflower from Trader Joes. These are great to have on busy nights because you can have a healthy dose of veggies in 3-4 minutes. This week I am going to try to pull the broccoli out of two bags, combine the remaining carrots and caulifower and steam those. We usually have onion and garlic ready to go so the rest of this should be easy!

 

http://www.multiplydelicious.com/thefood/2011/11/cauliflower-carrot-herb-mash/

Cauliflower Carrot Herb Mash

1 head of cauliflower, washed, and cut into florets

3 to 4 small to medium carrots, peeled and chopped

1 sweet onion, chopped

2 cloves garlic, minced

1 tablespoon fresh rosemary, minced

1 tablespoon fresh thyme, minced

2 tablespoons olive oil

salt and pepper to taste

 

Instructions:

Place cauliflower and carrots in a steamer basket in a large soup pot, season with salt and pepper, and steam until soft (about 10 to 12 minutes, test with fork).

Heat 1 tablespoon olive oil in non-stick skillet on medium heat.

Saute onion, garlic, and herbs until onion is translucent.  Season with salt and pepper to taste. Set aside.

Place steamed cauliflower and carrots into a food processor.  Add the sauteed onion, garlic, herbs, and 1 tablespoon olive oil.  Process until smooth.  Season with more salt and pepper if needed.

Garnish with additional fresh thyme or rosemary and serve.

 




7 Day Nutrition Challenge #3

DietsodaThe last 2 weeks have been really cool. We have done two 7 day challenges and I have had multiple athletes tell me they finally made the leap to no soda, no alcohol, or no grains. All of these are such healthy habits that will make a big difference on your path to elite fitness.

This week, we are going to give you a chance to put those good habits into practice on your own... kind of. Instead of challenging you to give something up, we are challenging you to write everything down. I want you to log everything that you eat and drink for 7 days. For many of us, seeing what we eat and drink on paper helps us make better decisions and start to identify areas of opportuninty.

As always, your coaches will be participating in this challenge along with you. We will be posting our journals to the website so that you can compare your meals to your coaches'. I will also do my best to post pics of my main meals to our instagram page (http://instagram.com/cfmagna or @cfmagna) Keep in mind that we are human and that all of us have different body compositions and fitness goals. Coaches' journals should be used as a reference, not as a prescription.

This is a CrossFit food journal so we are looking for efficiency. I don't want you to spend all day researching calories or grams of protein in each Paradise Bakery cookie you eat. I just want to know what food you ate and some approximation of portion size. For example, if you cooked 1.0 pound of chicken thighs, and ate half of it for lunch and the other half for dinner you would write down 8 oz chicken thighs for each meal. Same thing goes for fruit and vegetables. If you ate a handful of blueberries, tell me you ate a handful of blueberries and if you really care, give me an approximate number. If you filled half your plate with a bag of steamed broccoli and cauliflower, then that would be what you would write. If you drank a glass of wine, don't just say "had some wine," instead write down 4-6 oz of red wine.

I will leave all of you with one parting thought....

Foodjournal


7 Day Challenge #2

Gallon_of_waterI hope all of you are finishing your first 7 day challenge on a high note. Do yourself a favor and stick with the gallon of water all the way through Sunday night. The weekend can be a challenge because our schedule is different and the routine that we have gotten accostumed to Monday through Friday no longer exists. I am always amazed when people come into the gym on Monday talking about how drunk they got or how shitty they ate over the weekend. These same people look me in the eyes and honestly ask me when they can't lose the weight they want to lose or why they are not getting better at WODs. Here's a hint... it's your diet dummy. We are hoping to fix this with a series of 7 day challenges but its up to you to stick to them for 7 days and not just Monday - Friday.

This week will be even more challenging for most of you. We are going to challenge you to avoid all grains this week. That means no alcohol, no bread, no oatmeal, no pasta, no rice, no potatoes, and the list goes on and on. If you want to read more about grains and why we try to avoid eating them check out this article on Mark's Daily Apple (The Definitive Guide to Grains). Mark's Daily Apple is a great site to research clean eating. The articles are easy to understand and they do a great job of linking to previous articles so you can easily find more information on related topics.

If you eat a very grain heavy diet and you are thinking to yourself there is no way you are going to participate or survive, we have a scaling option for you. On Monday and Tuesday, cut your grain portions in half. Only eat half a piece of bread on your sandwich. Leave half of your rice or potatoes on your plate at dinner. On Wednesday and Thursday, in addition to halving your grains, pick one meal to go grain free. The easiest meal for me has always been breakfast. I am a 3 egg, handful of baby spinach, and 4 oz of sausage guy. Try to be 100% grain free on Saturday and Sunday. It will be hard but I promise you it will be worth it. 

If you already eat really clean, we are going to ask you to scale up the challenge this week. First, continue with last week's challenge. Drink your gallon of water and continue to avoid other beverages. Second, use this week as a check-up. Fine tune your diet and try to figure out if you have added back small amounts of grains without considering the consequences. For me that means no oatmeal. I have gotten too liberal with my oatmeal consumption without considering the cost/benefits. While I was researching this 7 day challenge I came across this artice (Are Oats Healthy?) and it was a big reality check for me. 

If you have questions, email me at brian@crossfitmagna.com or talk to a coach before or after class.

Let's do this! 3, 2, 1, GO

No-Grains


Paleo Pizza!

I love it when other athletes send me recipes. We eat a lot of the same things and it is always nice to know that someone has tried and enjoyed a recipe before we start experimenting with it. That's a lot of what healthy eating is - taking recipes and making them fit your lifestyle.

"Brian, i doubled the recipe for the crust. rolled it out on an lightly oiled pizza stone. after i baked the crust for 25 minutes, i topped it with caramelized onions & garlic (in OO), artichoke hearts, sundried tomatoes, fresh basil and fresh mozzarella cheese. if you don't do cheese, i'd probably finish with thin sliced tomatoes. another option: fresh made tomato sauce, sausage or pepperoni & moz cheese. bake another 10-15 minutes until cheese is melted. enjoy! -- Sharon"

Paleo Pizza from Paleo Butterfly

Crust:
2 cup almond flour (or ground almonds)
2 egg
2 tsp olive oil
1 tsp sea salt
I added in garlic powder and italian seasonings to taste

Preheat oven to 375.

Beat egg then form dough with all ingredients.
Press onto a baking sheet and shape into a "pie" (sometimes I have to oil my hands with olive oil so the dough doesn't stick to me)

Bake for 7-10 minutes

Then top with tomato sauce (that has no sugar added and the only ingredient is tomatoes and natural spices- then you can season however you like with natural herbs/spices) on top and then top with your favorite toppings. garlic, Basil, spinach, roma tomatoes, olive oil and mozzarella (Cheese is NOT paleo, however I allow myself one serving a day)

Stick it the oven for 5 min to warm everything up, little longer if you add cheese!