Nutrition is an extremely important element in health and fitness. We are here to help you. Please read through the following suggestions to help you start to make positive changes to your diet.
Know what you want from a nutrition plan. Are you looking for long or short term results? Weight loss? Weight gain? More energy?
Gain Knowledge. Do some research and look for a nutrition plan that claims to produce the results you seek. Once you’ve done your research, choose a plan that you think is best suited for your needs and that seems the most appealing to you.
Once you have chosen your nutrition plan, it is important to set a realistic goal and start planning. Have a desired result in mind and focus on it. Think about and plan for things like when you will be able to prepare food, shopping lists, how you can travel with food, if you do not live alone, consider your family and your schedules.
Make a commitment. Now that you are ready to go… start and don’t let anyone or anything get in your way. Hold yourself accountable for every choice you make.
Follow through. Follow your plan exactly to prove that it works or it doesn’t. Treat it like a science experiment and don’t add your own twists and variations to it.
Ask an instructor. While we are not nutritionists, we have lots of personal experience in living a healthy lifestyle. We will gladly share our experiences, answer any questions and help guide you in any way we can.
Read more about nutrition on the CrossFit Main Site at: www.crossfit.com
Posted by Jason Reo on Mar 22, 2015 in NUTRITION | Comments Off on Almond Crusted Chicken!
Ingredients:
2 Tbsp. raw honey
2 Tbsp. Dijon mustard
2 tsp. vinegar
Nonstick cooking spray
2 large eggs
2 Tbsp. water
1 lb. raw chicken breast tenders, skinless
1 cup whole wheat or Panko bread crumbs (Japanese-style bread crumbs)
½ cup finely chopped sliced almonds
1 dash tsp. sea salt & 1 dash tsp. ground black pepper
Preparation:
1. Combine honey, mustard, and vinegar in a small bowl; mix well. Chill.
2. Preheat oven to 425° F.
3. Line baking sheet with foil; lightly coat with spray.
4. Combine eggs and water in a medium shallow bowl; whisk to blend.
5. Soak chicken in egg mixture for 30 minutes, turning once; set aside.
6. Combine bread crumbs, almonds, salt, and pepper in a large resealable plastic bag; shake to combine.
7. Working with a few pieces at a time, lift chicken from egg mixture, letting excess drip back into bowl, and drop into bag containing bread crumb mixture. Seal bag and shake to coat; repeat with remaining chicken.
8.Place chicken on prepared baking sheet. Bake for 18 to 20 minutes, turning after 10 minutes, until no longer pink in the middle and golden brown.
9. Serve with honey mustard dipping sauce.
Posted by Jason Reo on Mar 14, 2015 in NUTRITION | Comments Off on PITA PIZZA!
Craving Pizza? Here is a way to change your splurge into something you can feel good about eating instead of guilty! Be smart about your serving size and have a side salad with it to complete your meal! Prepare just one for yourself, or if you are feeding your family, get them involved…everyone can create their own pizzas to enjoy! Great way to use up leftovers too.
Ingredients/directions:
Whole wheat or low carb pitas (GF varieties available too)– look for a low sodium variety and one with the least amount of ingredients. (carbohydrate)
Any Protein – Grilled Chicken or meatballs, chicken sausage, etc…(protein)
Any Vegetables – spinach, peppers, broccoli, onion, mushroons, eggplant, zucchini, etc.
Black olives or Avocacdo – (fat)
Oregeno – Basil – Pepper (spices optional)
Shreaded Mozzarella Cheese/Grated Romano Cheese/Ricotta/Feta or Goat cheese (be conservative)
1. Place pitas on a dry cookie sheet
• TIP – For a crispier crust, pre-toast the pitas for 3-4 minutes in the oven, flip over, and continue to step 2.
2. Add toppings: (this is an example, be creative and add what you enjoy)
• Spoon on and coat pita with any variety of tomato sauce
• Cut serving of grilled chicken into small pieces and place on top
• Sliced mushrooms
• Chopped strained spinach
• Sliced olives
• Thinly sliced onion
• Sprinkle a little dried oregano
3. Add Cheese(s)
• Top each pizza with a small amount (about a tablespoon) of part skim shredded mozzarella cheese
• A sprinkle of grated romano cheese and/or little dollops of part skim ricotta (optional)
4. Place in oven – 350° until cheese is melted
Be creative, try Barbecue Sauce and Cheddar with toppings or Pesto and Feta instead of Tomato and Mozzarella
Posted by Jason Reo on Feb 22, 2015 in NUTRITION | Comments Off on Simple Protein Pancakes
These pancakes are sooo easy and will hit the spot when you are looking for something different and sweet to eat for breakfast or a snack. I found the recipe on PaleoOMG’s website…while a strict Paleo plan may not be for everyone, the recipes are all so delicious and can help you find new healthier ways to prepare foods for you and your family. Check it out!! This is how I make them… Ingredients Serves: 2-3 2 bananas, mashed 2 eggs, whisked ½ cup vanilla protein powder Optional: Carob chips or Chocolate Chips or blueberries 1 tablespoon coconut oil – to grease the pan Instructions Mix together bananas, eggs, and protein powder until well combined. Place a pan over medium heat. Grease the pan with a bit of oil. Once pan is hot, add a large spoonful of the pancake mixture to the pan, about 3-5 inches wide. Sprinkle chocolate chips or berries on top of the pancakes. Once the pancakes begin to bubble, flip them. Cook for about 1 minute each side, depending how hot the pan is. Regrease the pan, as needed. Pure Maple syrup or Agave to drizzle over the top Please follow and like...
Posted by Jason Reo on Feb 8, 2015 in NUTRITION | Comments Off on OATMEAL
One of the topics of discussion at our last nutrition meeting was about oatmeal. There are so many varieties to choose from that it can sometimes be confusing. No matter which variety you choose, as long as it is plain with no flavorings or sugars or additives, you have made a good choice. Click HERE to read more about different varieties of oatmeal and click HERE to read about the benefits of eating oatmeal…see below for some ideas about how to prepare your next bowl…
Jason’s Version:
3/4 cup plain oats prepared with water
After oats are cooked, add:
Natural peanut butter crunchy or smooth 1 tablespoon **Fat
Agave (not quite a tablespoon)
Tablespoon milled flax seed – Teaspoon chia seeds
**Protein: Jason drinks a chocolate protein shake made with skim milk.
Wendy’s Version:
½ cup plain oats prepared with water
After oats are cooked, add:
Natural peanut butter crunchy or smooth 1 tablespoon OR chopped nuts any variety **Fat
Agave (not quite a tablespoon)
Tablespoon milled flax seed – Teaspoon chia seeds
**Protein: After oats are cooked, ADD one of the following to your bowl:
½ cup no salt added cottage cheese
1 scoop Chocolate Protein Powder (you might need a little extra water)
SUGGESTIONS:
Throw in a few raisins with cinnamon if not making the chocolate version.
Sprinkle a small handful of carob or dark chocolate chips on top.
Vanilla or Banana Protein also tastes very good with berries and or cinnamon
Add extra fiber by mixing in a tablespoon of psyllium seed husks.
Prepare it ahead of time and put it in the refrigerator to eat cold later in the day…it sounds weird, but it’s really good.
Be creative but also sensible…don’t get carried away with too many extras 😉
Posted by Jason Reo on Jan 28, 2015 in NUTRITION | Comments Off on Ready Prep Go!!
15 SERVINGS OF PROTEIN AND CARBOHYDRATES ALL IN THE OVEN AT ONCE! Remember that preparing your meals ahead of time will help you stay on track and have a successful week of healthy eating. In this oven…Chicken Sausage, Seasoned Chicken Breast, Mini Meatloaves, and Roasted Sweet Potatoes. Please follow and like...
Posted by Jason Reo on Jan 18, 2015 in NUTRITION | Comments Off on The MIGHTY AVOCADO!
There are some amazing avocado benefits for your health. There are so many reasons to incorporate avocado into your daily meal plan…here are just a few we’ve collected from various resources.
Avocado is Incredibly Nutritious
These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood… which is not surprising given its health properties.
There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg)
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving:
Vitamin K: 26% of the RDA.
Folate: 20% of the RDA.
Vitamin C: 17% of the RDA.
Potassium: 14% of the RDA.
Vitamin B5: 14% of the RDA.
Vitamin B6: 13% of the RDA.
Vitamin E: 10% of the RDA.
Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food
Cardiovascular Health
Some experts believe society’s much increased use of processed vegetable oils, high in pro-inflammatory omega-6 fats are a significant factor in cardiovascular disease. They advise lowering our intake of polyunsaturated fats and increasing the amount of monounsaturated fatty acids in our diet.
Avocado is a great source of monounsaturated oleic acid that research has shown to both reduce dangerous low-density lipoprotein cholesterol at the same time as increasing the more beneficial high-density lipoprotein cholesterol .
Avocados also contain a rich variety of heart nutrients including vitamin E for preventing cholesterol oxidation; folate for reducing dangerous homocysteine levels in the blood; potassium for regulating blood pressure; phytosterols for reducing cholesterol absorption; and dietary fibre to control blood sugar levels.
Equally delicious avocado oil is an even richer source of oleic acid, vitamin E and phytosterols and, along with healthy coconut oil, is the only heat stable cooking oil I would ever use.
Skin Benefits
The monounsaturated fats in avocado are also beneficial for improving your skin tone. They are vital for maintaining good moisture levels in the epidermal layer of your skin that make it look and feel soft and healthy. Omega-9 fats can additionally help reduce skin redness and irritation and are involved in repairing damaged skin cells.
Avocado benefits also include protecting your skin from wrinkles and other visible signs of aging with its antioxidant carotenoids, vitamin E which helps guard against photo-aging from sun exposure and vitamin C which is involved in the creation of elastin and collagen for maintaining your skin’s elasticity and firmness.
Avocados and Weight Loss
Many people would be surprised that a food high in fat and calories would be considered good for weight loss. However research has shown that monounsaturated fatty acids are more likely to be used as slow burning energy than stored as body fat.
This slow burning energy and the feeling of satiety or satisfied fullness that you get from eating an avocado is one of the reasons they are known for reducing hunger and appetite.
It’s also why including more foods in your diet that are high in healthy fats and less with processed carbohydrates makes such a big difference when you want to lose weight. Snacking on nuts like almonds and walnuts instead of high carbohydrate foods is also highly beneficial for weight loss.
Diabetes
The most common symptoms of undiagnosed diabetes include a sudden and large increase in thirst and hunger and much more frequent urinating. A dry mouth, significant unexplained weight loss, vision problems and leg pain are also common symptoms. If you’re experiencing any of these issues then please see your doctor for a simple diabetes test
For those already living with diabetes, the oleic acid in avocado is especially recommended for its ability to lower ‘bad’ LDL cholesterol while raising the ‘good’ HDL cholesterol. Keeping cholesterol levels in check is vital for diabetics as they have a much higher risk of cardiovascular disease.
Having more monounsaturated fats in a diabetic diet is also beneficial for reducing high triglyceride levels and may help improve insulin function and blood glucose levels.
Other health benefits of avocado that can help with the condition include its vitamin C for strengthening blood vessels and capillaries and improving immune function for diabetics. While the vitamin E found in avocado lowers cholesterol oxidation that can lead to heart attacks and strokes. It may also provide some protection from nerve damage in patients with peripheral neuropathy.
The high levels of potassium in avocados are another important nutritional factor for diabetics due to its role in maintaining a healthy heart and regulating blood sugar. All in all, avocados are a very healthy food for those living with diabetes and for people wishing to lower their risk of developing the disease.
Arthritis
Osteoarthritis is a painful disease of joint inflammation and soreness that affects millions of people in the UK. Many common foods like wheat, corn, milk and sugar are known to worsen symptoms, but anti-inflammatory avocado is one of the few foods consistently reported to reduce arthritic pain.
Avocados contain high levels of monounsaturated fats, phytosterols and antioxidants like vitamin E, vitamin C and a variety of carotenoids that may help with reducing the inflammation that leads to arthritis.
Pineapple, with it’s anti-inflammatory bromelain and rich antioxidant content, is another exceptional food for arthritis sufferers and many notice a reduction in arthritic pain when they eat it regularly.
Posted by Jason Reo on Jan 11, 2015 in NUTRITION | Comments Off on CREAMY CHIPOTLE RANCH DRESSING
CREAMY CHIPOTLE RANCH DRESSING
1 CUP LOWFAT COTTAGE CHEESE
¼ CUP OIL
1 TABLESPOON WHIE VINEGAR
1 OR 2 TABLESPOONS CHIPOTLE TOBASCO SAUCE or 1 CHIPOTLE CHILE IN ADOBO SAUCE
FRESH GROUND PEPPER (1 tsp or to taste)
DRIED OR FRESH PARSLEY (1 tsp or to taste)
OPTIONAL: onion or garlic powder
COMBINE EVERYTHING IN A CONTAINER AND BLEND UNTIL SMOOTH.
Posted by Jason Reo on Jan 4, 2015 in NUTRITION | Comments Off on CHICKEN SOUP! 5-6 MEALS
Chicken Soup 5-6 servings
1 pound carrots
1 pound celery
1 small container sliced mushrooms
1 medium onion
2 cups frozen peas
5 trimmed boneless skinless chicken breasts
1 box low sodium chicken broth
Water (as much as needed)
1 can diced tomato with mild chilis (optional)
Ground pepper, thyme, parsley, salt and any other spices to taste
Chop all veggies and put all ingredients except for spices and chicken into a large stock pot. Pour as much water as needed to the pot to make sure all ingredients are submerged. Bring to a boil then add chicken and spices. Reduce heat to a simmer and continue to cook until the carrots are tender and the chicken is cooked through. At least an hour.
Have 5 -6 containers ready – use tongs to take whole chicken breasts out of pot, put one in each bowl, and break it up. If the portion sizes of chicken are too big, take small pieces of each breast and add them another bowl for an additional serving. Use a ladle to portion out the broth and veggies over each piece of chicken.
Done! Each portion can be refrigerated and eaten over the course of a week or can be frozen and saved for another time. Extra broth can be strained and frozen in an ice cube tray to use for other cooking purposes.
**This meal takes care of protein and because of its abundance, also carbohydrates. I add avocado for fat at meal time. Feel free to experiment with different combinations of vegetables such as spinach, kale, broccoli, brussel sprouts, okra, corn, etc…
Posted by Jason Reo on Dec 31, 2014 in NUTRITION | Comments Off on NUTRITION SEMINAR – RECAP!
Thank you CFN Members for coming to our Nutrition. To recap some of the things we went over…
*Who? EVERYONE needs nutrition…get your family on board and start making positive changes together.
*Why? For your health, for more energy, to become stronger and to look and feel great all the time!
*What? Clean unprocessed foods. Protein, Carbohydrates & Fat in every meal. (no fat post workout)
*When? 5 or 6 times a day…to keep your metabolism working and sustain energy.
*PLAN PREPARE SUCCEED! Plan your week of food, write a grocery list, buy exactly what you plan to eat, nothing more, nothing less, think about your schedule and plan to buy foods that can travel conveniently if you know you will be in a car or on a bus or plane, etc… Remember to factor in either 3 cheat meals or one cheat day per week in your meal plans. Once you’ve gone shopping, clean prep cook and portion out your meals so they are ready to take or heat up whe you need them.
*Make a commitment to stick to the meal plan you created for the week as best you can and remember to drink water and watch your portion sizes.
*Use your tracking chart then at the end of the week evaluate your chart, see what you need to change if anything, ask some questions and plan and prepare for the next week. Take front, side and back photos in a swim suit or as little clothing as possible, record your measurements and weight and put it all in a file. Redo this step once a month to track your changes…
*You are what you eat…”Be an Apple, not a Donut”…THAT was hilarious!
Remember to drink water! In general, people tend to drink less water when it is cold outside. Even though we don’t sweat as much, it is still important to keep our bodies hydrated. Water is a key ingredient for maintaining good health, every tissue, cell and organ in your body needs water to function properly. Some tips to help you stay hydrated include:
Drink a full glass of water as soon as you wake up in the morning and right before you go to bed.
Sip water frequently throughout the day and have a full glass with every meal.
Drink water before, during, and after your workouts.
Limit your intake of caffeinated and alcoholic beverages.
*FREE TRIAL CLASS EVERY SATURDAY 11:00AM REGISTER ONLINE!
*NEXT ESSENTIALS SESSION / START UP MONTH BEGINS TUESDAY, JANUARY 7TH!!
Nutrition
Read more about nutrition on the CrossFit Main Site at: www.crossfit.com
Almond Crusted Chicken!
Posted by Jason Reo on Mar 22, 2015 in NUTRITION | Comments Off on Almond Crusted Chicken!
Ingredients:
2 Tbsp. raw honey
2 Tbsp. Dijon mustard
2 tsp. vinegar
Nonstick cooking spray
2 large eggs
2 Tbsp. water
1 lb. raw chicken breast tenders, skinless
1 cup whole wheat or Panko bread crumbs (Japanese-style bread crumbs)
½ cup finely chopped sliced almonds
1 dash tsp. sea salt & 1 dash tsp. ground black pepper
Preparation:
read more1. Combine honey, mustard, and vinegar in a small bowl; mix well. Chill.
2. Preheat oven to 425° F.
3. Line baking sheet with foil; lightly coat with spray.
4. Combine eggs and water in a medium shallow bowl; whisk to blend.
5. Soak chicken in egg mixture for 30 minutes, turning once; set aside.
6. Combine bread crumbs, almonds, salt, and pepper in a large resealable plastic bag; shake to combine.
7. Working with a few pieces at a time, lift chicken from egg mixture, letting excess drip back into bowl, and drop into bag containing bread crumb mixture. Seal bag and shake to coat; repeat with remaining chicken.
8.Place chicken on prepared baking sheet. Bake for 18 to 20 minutes, turning after 10 minutes, until no longer pink in the middle and golden brown.
9. Serve with honey mustard dipping sauce.
PITA PIZZA!
Posted by Jason Reo on Mar 14, 2015 in NUTRITION | Comments Off on PITA PIZZA!
Craving Pizza? Here is a way to change your splurge into something you can feel good about eating instead of guilty! Be smart about your serving size and have a side salad with it to complete your meal! Prepare just one for yourself, or if you are feeding your family, get them involved…everyone can create their own pizzas to enjoy! Great way to use up leftovers too.
Ingredients/directions:
Whole wheat or low carb pitas (GF varieties available too)– look for a low sodium variety and one with the least amount of ingredients. (carbohydrate)
Any Protein – Grilled Chicken or meatballs, chicken sausage, etc…(protein)
Any Vegetables – spinach, peppers, broccoli, onion, mushroons, eggplant, zucchini, etc.
Black olives or Avocacdo – (fat)
Oregeno – Basil – Pepper (spices optional)
Shreaded Mozzarella Cheese/Grated Romano Cheese/Ricotta/Feta or Goat cheese (be conservative)
1. Place pitas on a dry cookie sheet
• TIP – For a crispier crust, pre-toast the pitas for 3-4 minutes in the oven, flip over, and continue to step 2.
2. Add toppings: (this is an example, be creative and add what you enjoy)
• Spoon on and coat pita with any variety of tomato sauce
• Cut serving of grilled chicken into small pieces and place on top
• Sliced mushrooms
• Chopped strained spinach
• Sliced olives
• Thinly sliced onion
• Sprinkle a little dried oregano
3. Add Cheese(s)
• Top each pizza with a small amount (about a tablespoon) of part skim shredded mozzarella cheese
• A sprinkle of grated romano cheese and/or little dollops of part skim ricotta (optional)
4. Place in oven – 350° until cheese is melted
Be creative, try Barbecue Sauce and Cheddar with toppings or Pesto and Feta instead of Tomato and Mozzarella
Jason serving – 2.5 /Wendy serving – 1.5
read moreSimple Protein Pancakes
Posted by Jason Reo on Feb 22, 2015 in NUTRITION | Comments Off on Simple Protein Pancakes
These pancakes are sooo easy and will hit the spot when you are looking for something different and sweet to eat for breakfast or a snack. I found the recipe on PaleoOMG’s website…while a strict Paleo plan may not be for everyone, the recipes are all so delicious and can help you find new healthier ways to prepare foods for you and your family. Check it out!! This is how I make them… Ingredients Serves: 2-3 2 bananas, mashed 2 eggs, whisked ½ cup vanilla protein powder Optional: Carob chips or Chocolate Chips or blueberries 1 tablespoon coconut oil – to grease the pan Instructions Mix together bananas, eggs, and protein powder until well combined. Place a pan over medium heat. Grease the pan with a bit of oil. Once pan is hot, add a large spoonful of the pancake mixture to the pan, about 3-5 inches wide. Sprinkle chocolate chips or berries on top of the pancakes. Once the pancakes begin to bubble, flip them. Cook for about 1 minute each side, depending how hot the pan is. Regrease the pan, as needed. Pure Maple syrup or Agave to drizzle over the top Please follow and like...
read moreOATMEAL
Posted by Jason Reo on Feb 8, 2015 in NUTRITION | Comments Off on OATMEAL
One of the topics of discussion at our last nutrition meeting was about oatmeal. There are so many varieties to choose from that it can sometimes be confusing. No matter which variety you choose, as long as it is plain with no flavorings or sugars or additives, you have made a good choice. Click HERE to read more about different varieties of oatmeal and click HERE to read about the benefits of eating oatmeal…see below for some ideas about how to prepare your next bowl…
Jason’s Version:
3/4 cup plain oats prepared with water
After oats are cooked, add:
Natural peanut butter crunchy or smooth 1 tablespoon **Fat
Agave (not quite a tablespoon)
Tablespoon milled flax seed – Teaspoon chia seeds
**Protein: Jason drinks a chocolate protein shake made with skim milk.
Wendy’s Version:
½ cup plain oats prepared with water
After oats are cooked, add:
Natural peanut butter crunchy or smooth 1 tablespoon OR chopped nuts any variety **Fat
Agave (not quite a tablespoon)
Tablespoon milled flax seed – Teaspoon chia seeds
**Protein: After oats are cooked, ADD one of the following to your bowl:
½ cup no salt added cottage cheese
1 scoop Chocolate Protein Powder (you might need a little extra water)
SUGGESTIONS:
Throw in a few raisins with cinnamon if not making the chocolate version.
read moreSprinkle a small handful of carob or dark chocolate chips on top.
Vanilla or Banana Protein also tastes very good with berries and or cinnamon
Add extra fiber by mixing in a tablespoon of psyllium seed husks.
Prepare it ahead of time and put it in the refrigerator to eat cold later in the day…it sounds weird, but it’s really good.
Be creative but also sensible…don’t get carried away with too many extras 😉
Ready Prep Go!!
Posted by Jason Reo on Jan 28, 2015 in NUTRITION | Comments Off on Ready Prep Go!!
15 SERVINGS OF PROTEIN AND CARBOHYDRATES ALL IN THE OVEN AT ONCE! Remember that preparing your meals ahead of time will help you stay on track and have a successful week of healthy eating. In this oven…Chicken Sausage, Seasoned Chicken Breast, Mini Meatloaves, and Roasted Sweet Potatoes. Please follow and like...
read moreThe MIGHTY AVOCADO!
Posted by Jason Reo on Jan 18, 2015 in NUTRITION | Comments Off on The MIGHTY AVOCADO!
There are some amazing avocado benefits for your health. There are so many reasons to incorporate avocado into your daily meal plan…here are just a few we’ve collected from various resources.
Avocado is Incredibly Nutritious
These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood… which is not surprising given its health properties.
There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg)
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving:
Vitamin K: 26% of the RDA.
Folate: 20% of the RDA.
Vitamin C: 17% of the RDA.
Potassium: 14% of the RDA.
Vitamin B5: 14% of the RDA.
Vitamin B6: 13% of the RDA.
Vitamin E: 10% of the RDA.
Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food
Cardiovascular Health
Some experts believe society’s much increased use of processed vegetable oils, high in pro-inflammatory omega-6 fats are a significant factor in cardiovascular disease. They advise lowering our intake of polyunsaturated fats and increasing the amount of monounsaturated fatty acids in our diet.
Avocado is a great source of monounsaturated oleic acid that research has shown to both reduce dangerous low-density lipoprotein cholesterol at the same time as increasing the more beneficial high-density lipoprotein cholesterol .
Avocados also contain a rich variety of heart nutrients including vitamin E for preventing cholesterol oxidation; folate for reducing dangerous homocysteine levels in the blood; potassium for regulating blood pressure; phytosterols for reducing cholesterol absorption; and dietary fibre to control blood sugar levels.
Equally delicious avocado oil is an even richer source of oleic acid, vitamin E and phytosterols and, along with healthy coconut oil, is the only heat stable cooking oil I would ever use.
Skin Benefits
The monounsaturated fats in avocado are also beneficial for improving your skin tone. They are vital for maintaining good moisture levels in the epidermal layer of your skin that make it look and feel soft and healthy. Omega-9 fats can additionally help reduce skin redness and irritation and are involved in repairing damaged skin cells.
Avocado benefits also include protecting your skin from wrinkles and other visible signs of aging with its antioxidant carotenoids, vitamin E which helps guard against photo-aging from sun exposure and vitamin C which is involved in the creation of elastin and collagen for maintaining your skin’s elasticity and firmness.
Avocados and Weight Loss
Many people would be surprised that a food high in fat and calories would be considered good for weight loss. However research has shown that monounsaturated fatty acids are more likely to be used as slow burning energy than stored as body fat.
This slow burning energy and the feeling of satiety or satisfied fullness that you get from eating an avocado is one of the reasons they are known for reducing hunger and appetite.
It’s also why including more foods in your diet that are high in healthy fats and less with processed carbohydrates makes such a big difference when you want to lose weight. Snacking on nuts like almonds and walnuts instead of high carbohydrate foods is also highly beneficial for weight loss.
Diabetes
The most common symptoms of undiagnosed diabetes include a sudden and large increase in thirst and hunger and much more frequent urinating. A dry mouth, significant unexplained weight loss, vision problems and leg pain are also common symptoms. If you’re experiencing any of these issues then please see your doctor for a simple diabetes test
For those already living with diabetes, the oleic acid in avocado is especially recommended for its ability to lower ‘bad’ LDL cholesterol while raising the ‘good’ HDL cholesterol. Keeping cholesterol levels in check is vital for diabetics as they have a much higher risk of cardiovascular disease.
Having more monounsaturated fats in a diabetic diet is also beneficial for reducing high triglyceride levels and may help improve insulin function and blood glucose levels.
Other health benefits of avocado that can help with the condition include its vitamin C for strengthening blood vessels and capillaries and improving immune function for diabetics. While the vitamin E found in avocado lowers cholesterol oxidation that can lead to heart attacks and strokes. It may also provide some protection from nerve damage in patients with peripheral neuropathy.
The high levels of potassium in avocados are another important nutritional factor for diabetics due to its role in maintaining a healthy heart and regulating blood sugar. All in all, avocados are a very healthy food for those living with diabetes and for people wishing to lower their risk of developing the disease.
Arthritis
Osteoarthritis is a painful disease of joint inflammation and soreness that affects millions of people in the UK. Many common foods like wheat, corn, milk and sugar are known to worsen symptoms, but anti-inflammatory avocado is one of the few foods consistently reported to reduce arthritic pain.
Avocados contain high levels of monounsaturated fats, phytosterols and antioxidants like vitamin E, vitamin C and a variety of carotenoids that may help with reducing the inflammation that leads to arthritis.
Pineapple, with it’s anti-inflammatory bromelain and rich antioxidant content, is another exceptional food for arthritis sufferers and many notice a reduction in arthritic pain when they eat it regularly.
read moreCREAMY CHIPOTLE RANCH DRESSING
Posted by Jason Reo on Jan 11, 2015 in NUTRITION | Comments Off on CREAMY CHIPOTLE RANCH DRESSING
CREAMY CHIPOTLE RANCH DRESSING
1 CUP LOWFAT COTTAGE CHEESE
read more¼ CUP OIL
1 TABLESPOON WHIE VINEGAR
1 OR 2 TABLESPOONS CHIPOTLE TOBASCO SAUCE or 1 CHIPOTLE CHILE IN ADOBO SAUCE
FRESH GROUND PEPPER (1 tsp or to taste)
DRIED OR FRESH PARSLEY (1 tsp or to taste)
OPTIONAL: onion or garlic powder
COMBINE EVERYTHING IN A CONTAINER AND BLEND UNTIL SMOOTH.
CHICKEN SOUP! 5-6 MEALS
Posted by Jason Reo on Jan 4, 2015 in NUTRITION | Comments Off on CHICKEN SOUP! 5-6 MEALS
Chicken Soup 5-6 servings
1 pound carrots
read more1 pound celery
1 small container sliced mushrooms
1 medium onion
2 cups frozen peas
5 trimmed boneless skinless chicken breasts
1 box low sodium chicken broth
Water (as much as needed)
1 can diced tomato with mild chilis (optional)
Ground pepper, thyme, parsley, salt and any other spices to taste
Chop all veggies and put all ingredients except for spices and chicken into a large stock pot. Pour as much water as needed to the pot to make sure all ingredients are submerged. Bring to a boil then add chicken and spices. Reduce heat to a simmer and continue to cook until the carrots are tender and the chicken is cooked through. At least an hour.
Have 5 -6 containers ready – use tongs to take whole chicken breasts out of pot, put one in each bowl, and break it up. If the portion sizes of chicken are too big, take small pieces of each breast and add them another bowl for an additional serving. Use a ladle to portion out the broth and veggies over each piece of chicken.
Done! Each portion can be refrigerated and eaten over the course of a week or can be frozen and saved for another time. Extra broth can be strained and frozen in an ice cube tray to use for other cooking purposes.
**This meal takes care of protein and because of its abundance, also carbohydrates. I add avocado for fat at meal time. Feel free to experiment with different combinations of vegetables such as spinach, kale, broccoli, brussel sprouts, okra, corn, etc…
NUTRITION SEMINAR – RECAP!
Posted by Jason Reo on Dec 31, 2014 in NUTRITION | Comments Off on NUTRITION SEMINAR – RECAP!
Thank you CFN Members for coming to our Nutrition. To recap some of the things we went over…
*Who? EVERYONE needs nutrition…get your family on board and start making positive changes together.
*Why? For your health, for more energy, to become stronger and to look and feel great all the time!
*What? Clean unprocessed foods. Protein, Carbohydrates & Fat in every meal. (no fat post workout)
*When? 5 or 6 times a day…to keep your metabolism working and sustain energy.
*PLAN PREPARE SUCCEED! Plan your week of food, write a grocery list, buy exactly what you plan to eat, nothing more, nothing less, think about your schedule and plan to buy foods that can travel conveniently if you know you will be in a car or on a bus or plane, etc… Remember to factor in either 3 cheat meals or one cheat day per week in your meal plans. Once you’ve gone shopping, clean prep cook and portion out your meals so they are ready to take or heat up whe you need them.
*Make a commitment to stick to the meal plan you created for the week as best you can and remember to drink water and watch your portion sizes.
*Use your tracking chart then at the end of the week evaluate your chart, see what you need to change if anything, ask some questions and plan and prepare for the next week. Take front, side and back photos in a swim suit or as little clothing as possible, record your measurements and weight and put it all in a file. Redo this step once a month to track your changes…
*You are what you eat…”Be an Apple, not a Donut”…THAT was hilarious!
read moreHYDRATE!
Posted by Jason Reo on Jan 4, 2014 in NUTRITION, WOD | Comments Off on HYDRATE!
HYDRATE!!!
Remember to drink water! In general, people tend to drink less water when it is cold outside. Even though we don’t sweat as much, it is still important to keep our bodies hydrated. Water is a key ingredient for maintaining good health, every tissue, cell and organ in your body needs water to function properly. Some tips to help you stay hydrated include:
Drink a full glass of water as soon as you wake up in the morning and right before you go to bed.
Sip water frequently throughout the day and have a full glass with every meal.
Drink water before, during, and after your workouts.
Limit your intake of caffeinated and alcoholic beverages.
*FREE TRIAL CLASS EVERY SATURDAY 11:00AM REGISTER ONLINE!
read more*NEXT ESSENTIALS SESSION / START UP MONTH BEGINS TUESDAY, JANUARY 7TH!!