Everybody Needs to Eat and Other Truths about Meal Prepping.

Everybody needs to eat. 

Whatever your body type, activity level, and whether or not you “have time” to eat, literally everyone has to do it. 

And yet, so often we stand in front of the fridge or pantry, overwhelmed by the options or lack thereof, wondering what sounds good or what our bodies actually need. We get distracted or go for the bag of chips because it’s close and easy and then pray for our sanity when 5 o’clock rolls around and the kids start asking what’s for dinner. 

Sound familiar? 

At Fuel to Thrive, we are all about making nutritious, intuitive eating practical and accessible to every person. If meal prep and planning have felt paralyzing or ineffective for you in the past, then stick around. We’re here to help you gain some tips and tricks that should add delicious, easy food and NOT more tasks to your plate! 

In the next four weeks, we will be sharing emails that help you meal plan by giving you access to tried and true recipes that are nutritious and delicious. But to get us started, let’s talk about what works when it comes to meal planning.

When we first think about planning a balanced meal, we want to think about three key components:

1. A starch, 2. A protein, and 3. A fruit or vegetable. That’s it - so simple! 

• Great examples of starches can include pasta, bread, potatoes or sweet potatoes, rice, and so on. You won’t hear us demonize carbs; they literally fill our stomachs and give us the energy we need to keep going throughout the day! 

• Protein is crucial and we want to focus on getting enough protein on any given day. Meats, eggs, beans, and legumes are all great sources of protein. 

• And yes, we said a fruit or vegetable. You’re a real person with a real life. Grab a banana or some berries at breakfast and add carrots, cucumbers, greens, broccoli, and so on to your lunches and dinners. 

With these three items, you have all of the building blocks you need for a strong nutrition plan. 

Over the next month, we’re going to be sharing practical recipes that hit on the three categories above that not only nourish you and your family, but also taste good, won’t break the bank (in fact, you’ll probably even save some money!), and keep your food prep time to a minimum. 

Subscribe to our email chain today so you don’t miss anything along the way!

Heart Healthy Cherry Almond Chocolate Scones

February is Heart Health Month AND Valentines Day so I wanted to share a recipe that would be fun to make for Valentines Day that is also Heart Healthy!!

So, first of all, what makes a food heart healthy?

Generally, it has a high amount of fiber and is low on saturated fats. Of course having other cardio-protective nutrients, like anti-oxidants is great too!!

This recipe has all of those qualities!!

• The whole wheat flour and oats add more fiber than if we were to just use only white flour. Remember, whole grains are a great way to get fiber in!!

• The oil used is canola oil. I feel like canola oil gets a bad wrap, but if we look at the types of fats that are in canola oil, it is mainly made up of unsaturated fats (poly and mono) compared to saturated fats… which is a good thing for your heart!!

• Almonds are also high in unsaturated fats and low in saturated fats. These unsaturated fats can help increase your good cholesterol and decrease your bad cholesterol.

• Chocolate and cherries contain antioxidants. Anthocyanins, flavanols and catechins to be exact!! Antioxidants protect our cells which ultimately help keep us healthy!!

So, now for the recipe!!

Heart Healthy Cherry Almond Chocolate Scones

Ingredients:

• 1 cup white flour

• 1 cup whole wheat flour

• 1 1/4 cup oats

• 1/4 cup sugar

• 1 TBSP baking powder

• 1/2 tsp salt

• 1 egg

• 1/2 cup milk

• 1 tsp vanilla extract

• 1/2 cup canola oil

• 1/2 cup mix ins (I used almonds, dried cherries and mini chocolate chips)

How To:

1. Preheat oven to 400F

2. Combine dry ingredients in a bowl and mix well.

3. Combine wet ingredients in a bowl and mix well.

4. Make a well in the dry ingredients and pour the wet ingredients in. Mix until just combined.

5. Place spoonfuls of batter on a baking sheet (recipe should make 18-24)

6. Sprinkle to tops with sugar if desired

7. Bake for 5-7 minutes or until golden brown. Do not over bake!

8. Enjoy!

This can be made into a balanced snack by adding some protein!! I ate mine alongside greek yogurt mixed with peanut butter and raspberries!!

Easy Crockpot Tortilla Soup

Tortilla soup is an all time winter fave around here! And I love this recipe because it is a super easy one!! Check out this delicious, filling and healthy quick meal!!

Crockpot Tortilla Soup

Ingredients:

• 1 lb chicken breast, cleaned

• 3 cups low sodium chicken broth

• 1 1/2 cup verde salsa

• 1 (15oz) can black beans, drained and rinsed

• 1 cup frozen corn

• 1 TBSP cumin

• 1 TBSP chili powder

• 1/2 tsp salt

• 1-2 bell peppers sliced

• 1/2 onion, diced

• 3 TBSP lime juice

• Topping options: avocado, Cotija cheese, sour cream, tortilla chips, cilantro

  • Tip: instead of buying tortilla chips, I buy baked tostadas and use them like tortilla chips.

How to:

1. Place chicken, broth, salsa, black beans, corn, cumin, chili powder, salt to crockpot and set on low for 6-8 hours or high for 3-5 hours.

2. When ready to eat, saute peppers and onions. Mix into soup with lime juice.

3. Shred chicken with two forks (may have to remove from crockpot to do this)

4. Enjoy with your favorite toppings!

Side suggestion:

Simple Slaw

Ingredients:

• 1 bag shredded cabbage

• 1 bag shredded carrots

• 1-2 TBSP lime juice

• 1-2 TBSP olive oil or avocado oil

• salt, pepper and cumin to taste

How to:

1. Mix together and enjoy!

Greek Turkey and Rice Bowl

Here is another simple, quick and delicious meal. I am a huge fan of mediterranean flavors- if you are too, try this one out!

Greek Turkey and Rice Bowl

Ingredients

• 1 lb ground turkey

• 1-2 cups uncooked brown rice

• 1 bunch asparagus

• 1 TBSP olive oil

• 3 cloves garlic, minced

• 1 tsp dried oregano

• 4 handfuls of spinach

• 1/3 cup sun dried tomatoes, sliced

• 1/2 cup kalamata olives, sliced

• 2 cups chicken broth

• handful parsley, chopped

• 1 lemon, zested and juiced

• feta

• salt and pepper

How to:

1. Cook rice by placing in a saucepan with with chicken broth. Bring to a boil. Cover and reduce heat and cook.

2. Preheat oven to 400F. Wash asparagus and mix with 1/2 TBSP olive oil. Season with salt and pepper. Place in oven and cook 25ish minutes, or until cooked.

3. Meanwhile, add olive oil to a saute pan. Add garlic and cook until fragrant. Then add ground turkey, oregano, salt and pepper and cook until turkey is cooked through.

4. As the rice is getting close to being cooked, add olives, sun dried tomatoes, lemon juice, and lemon zest. Mix. Then add spinach and parsley and cover until it steams down.

5. Once everything is cooked, serve rice topped with turkey and feta with asparagus on the side. Enjoy!

Metabolic Testing: What It Is & Why We Care

Metabolic Testing

What Is It

Well, in short, it is a test that helps us determine how many calories you burn at rest.

The method we use is indirect calorimeter, which is the gold standard field test, and the MOST accurate way we can determined your metabolism outside of a hospital or lab. The device we have measures your oxygen to carbon dioxide ratios (the inputs and byproducts of metabolism), to determine how metabolically active your body is.

Why does it matter?

This number becomes the baseline of determining your caloric needs.

If you burn 1500 calories at rest, then we use that plus your daily activity to determine your total caloric expenditure. Having this number is crucial for performance, weight loss, weight gain or any body composition goals you have. It is also important to know, because chronically eating under this number will cause your metabolism to adapt down.

Whether you are interested in tracking calories or not, this number helps us educate you on how much to eat based on your goals.

What determines my metabolism?

A lot of factors! Some of the most significant factors are gender, muscle mass, dieting history, hormone levels, medications, and stress levels.

But can’t I use a calculation?

Sure, but these aren’t always accurate. These don’t take into account the above factors. I always compare the number I get from the test with the calculations AND In-Body scan results. I can honestly say in most cases, these numbers can all vary 100-400 calories. If you were to use an inaccurate number to determine your needs, you may not reach your goals due to under or overeating.

Can my metabolic rate change?

For sure!!! Depending on muscle mass changes, weight changes, recent under or over eating, changes in hormones, changes in medications and stress levels, your metabolic rate can change.

What is the test like?

It is pretty simple. You just need to breathe into our device for 10 minutes. Your nose will be plugged with a nose clip so that all your air is coming through your mouth. You have to be fasted and avoid caffeine and exercise prior to the test.

Guys, I promise this test worth it! I am so not into gimmicky stuff, so I wouldn’t utilize this tool if I didn’t trust the science behind it!

Quick and Spicy Tuna Quinoa Bowl

I am always looking for quick, healthy and delicious recipes and this has been one I have been using for a while. This one literally takes 25 minutes! And not like one of those recipes that says it takes 25 minutes and then it takes 60! HA!! And it is so easy, you actually can get other things done while its going! Here are the details…

Quick and Spicy Tuna Quinoa Bowl

Ingredients:

• 1-2 cups quinoa

• 4+ cups kale

• 2 (5oz) cans tuna, drained

• 1 TBSP sesame oil

• Sriracha

• 1-3 green onions, sliced

• 1/2 avocado

• sesame seeds

• soy sauce

• pepper

How To:

1. Place quinoa in a pot with double the amount of water. Bring to a boil. Cover and reduce heat and cook until water is absorbed. Then add a little bit of soy sauce and pepper for flavor.

2. Place kale in a pan over medium heat. Add some water and cover and allow it to steam down.

3. Drain tuna. Mix with sesame oil and sriracha to taste.

4. Chop avocado and green onion

5. Serve quinoa with kale and tuna on top. Add avocado, green onions, sesame seeds and more sriracha if desired.

Cheers to easy and healthy meals!!

A Client Success Story: a testament to consistency!!

This is an example of everything we believe in at Fuel to Thrive… progressive lifestyle change over time! Notice how this client did not do a drastic diet or jump into a whole new fitness routine. He build habits over time and stuck with them. Also, notice how his journey started in early 2021 and he reached his goal weight in May 2022.

LONG TERM LASTING CHANGE TAKES TIME & CONSISTENCY!

Please read that again….

Ready to feel motivated?! Heres the success story….

Background

I’ve always had a “large” frame and been overweight since I was probably 12 years old. During high school and my first two years of college I was probably at my healthiest. I was part of the WSU football team and played as an offensive lineman. As part of that role I weighed up to nearly 300lbs by the time I graduated in 2004. After graduation I lost a lot of weight in the first two years and was able to reach 240lbs fairly easily as that’s where my body naturally seemed to balance out at.

Before My Journey Began….2015 - Oofda

I didn’t really work out with resistance training in any form or fashion and did very little cardio but I have always been active and spent a lot of time hiking, kayaking, or being up and around on weekends as part of my hobbies. This level of activity took my body weight to about 230lbs but my cholesterol was high, my energy levels started lagging, and I just didn’t feel like I was living up to my potential or setting the stage for the next couple chapters of my life.

Motivation

I turned 40 in January of 2021 and over the course of the year started really thinking about what the rest of my middle age years and after would look like (midlife crisis perhaps?). Lisa (my wife) has worked for Fuel to Thrive since late 2020 and had been sharing stories of the successes Fuel’s principals and training were having with their clients. While I wasn’t overly out of shape, I wasn’t making any progress and was steadily gaining weight and losing what little muscle tone I had left. In late 2021 I decided that I was finally tired enough of the way I looked and felt to take action.

The Beginning of My Journey… Summer 2021- Dad bod status achieved!!

Actions Taken

Using Fuel’s principles and training I started working out in January of 2022. I had a general idea that I wanted to get “fit” but I wasn’t sure what I even wanted that to look like. I use the term “working out” in the most general terms which involved doing three sets of 10 push ups and 3 sets of 30 crunches 3-5 days a week. This was the most I could do at the time and I was pretty sore for the first couple weeks. I kept up with the pushups and crunches and added lunges and a little bit (20 minutes twice a week) of jogging. I started to see weight come off after the second or third week and was able to add the number of pushups weekly until I was doing three sets of 50 by early February. By mid-February I had dropped about 15lbs and was really starting to get motivated. At that time, I ordered a simple collapsible weight bench, some resistance bands, and started using a set of concrete filled vinyl dumbbells (you know the ones) to do bench exercises and add weight to my leg routines. I also started really paying attention to the Fuel to Thrive principals of exercise balance and training and using MyFitness Pal and tracking calories to achieve a goal bodyweight of 200lbs.

Seeing results leading to motivation…March 2022

By early March I had dropped from 235lbs to 203lbs and could really see the results. I had the beginnings of a six pack, and my man boobs were looking more like pecs each week. Furthermore, the increased weight training was leading to an increase in my metabolism which was making the weight loss/maintenance almost easy. In addition to looking and feeling better I was realizing that the lifestyle and diet were going to be totally sustainable. I didn’t have to completely eliminate any of the foods/drinks I love and just had to keep track of what I was consuming. After mid February, the weight loss slowed for a couple weeks but it wasn’t discouraging since I was really close to my goal and could see physical changes taking place on a weekly basis and by early May I reached my goal weight!

May 2022….Goal Weight Achieved!

At that point I started setting new goals for muscle gain and body composition and started incorporating more cardio (30-45 minutes 2-4 times a week) and using a wider variety of resistance exercises to reach the whole body. At this point my goal is to continue to add muscle mass and just see how far the journey can take me. I’ve never felt physically better in my life, I’ve got a six pack for the first time ever, and I have 100% confidence that I can maintain my fitness and nutrition indefinitely without having to eliminate things I love eating or drinking. Fuel to Thrives’ approach to a sustainable fitness journey have made the changes sustainable so I can see the progress without being miserable in the process!

The Truth About Protein Powders

I swear I get asked on the daily about protein powders… do I recommend? How much? Which brands? What to look for? So…. Here is your guide to all the questions about protein powder you may have!!!

I even linked some of my favorite brands at the bottom!!

How Important is Protein Powder in Achieving Your Goals?

Too often, people rely on a pill or powder in an attempt to hit a new health or fitness goal, rather than focusing on what matters most: nutrition, progressive overload, sleep, stress, and time management. In reality, a supplement can only provide a slight benefit (less than 5%), even when these other factors are really dialed in. However, there are a few exceptions. A high-quality protein powder is something we do recommend for some.

When Should You Supplement?

We recommend a supplement when a client has a high protein goal that they are struggling to reach. For example, a client who is vegetarian might have a hard time getting enough plant-based proteins in. Maybe a busy athlete needs a quick and convenient protein source to support recovery. Even those looking to lose weight can have higher protein goals, and a protein supplement makes that goal attainable. Sometimes, having just one or two extra servings of protein daily can make things significantly easier.

What Should I Look For?

When choosing a protein supplement, there are a few key things to look for to make sure you are getting a high-quality, effective, affordable source of protein.

Amount of Protein

You want at least 20 grams of protein in a single serving, and the serving size should ideally be 1 scoop. By maximizing the protein content and minimizing the serving size, the protein powder will be convenient, easier to track, and likely more affordable.

Source

Not all protein sources are created equal. Some proteins are better utilized in our bodies than others, so even if the label says “20g of Protein”, you might not be using it completely. Whey and Casein proteins are the most ideal. If you are dairy-free, Soy protein is a very good option for you. If you are looking for a vegan powder, look for one that has a combination of proteins, such as rice, pea, hemp, potato, etc. (having 3 or more sources is ideal).

Leucine

Now that you have chosen a good source of protein, you can then consider the Leucine content of it. Protein is made up of amino acids, and Leucine is one that plays a very important role in building muscle. Research shows that having 2-3g of Leucine with each serving of protein maximizes the effect that protein has on the muscles. Generally, a balanced meal of lean protein, carbohydrates, and vegetables, will have that Leucine content. But for protein supplements, making sure it has the right amount of Leucine, if available, is recommended.

Other Nutrition Facts

Your protein supplement shouldn’t have a bunch of unnecessary carbohydrates, fat, and calories. Those are best obtained through more whole-food sources. Avoid a supplement that has more than 5g of carbohydrates or 3g of fat. Save those for your meals!

Cost/Value

Don’t assume that because a protein powder is the most expensive on the shelf, that it is of superior quality. Do some research to find a protein powder that fits your budget, but also has the other factors listed in this blog.

Recommended Brands

Look for a supplement that is third-party tested to ensure you are getting what you pay for and nothing potentially harmful or allergenic. The gold-standard is NSF and Informed Choice. Look for these logos:

A few brands we recommend:

• Momentous

• Klean

• Ascent

• Optimum Nutrition

• Garden of Life

• Vega

• BPN

Not Sure If You Should Be Supplementing?

Reach out to one of our dietitians to see if a protein supplement might be right for you in helping you hit your health or fitness goals!

3 Diet Changes I am Making:

This may surprise you, but yes, I am always working on my nutrition as well! Whether it’s mindset around food, or certain habits, I am always challenged to make changes that fit my goals. So, I thought I’d share some of the things I have been working on!

My current goal:

I am currently in full swing training of Coeur d’Alene Half Ironman. My volume is high. Fatigue and time constraints are real.

Things I am Already Doing:

This is important to say because it is easy to skip over foundational pieces that are essential to our goals.

• Eating 3 meals + 2+ snacks a day

• Listening to my hunger

• Eating enough protein

• Focusing on fruits and vegetables

• Planning meals ahead (most of the time)

• Fueling my workouts well

Three things I am working on:

1. Getting enough carbs

   As volume increases carbs become more and more important to performance and recovery. I am not counting carbs, but I am purposefully including them in each meal and snack and reaching for them when I am hungry or tired.

   As an athlete, I think it is valuable to have a minimum amount of carbs you are eating a day, and know what that portion at each meal and snack is, and then understand you can and should add more when you need it and when volume increases.

   Sometimes these carbs are fruit or brown rice or oats and sometimes they are pretzels and fig bars and cookies… and that’s called balance!

2. Including beans/lentils at least 1x per week

   This became a goal after I did my InsideTracker bloodwork (contact me for discounts). I have always enjoyed beans and lentils, but have not worked to include them regularly. Beans and lentils are full of fiber and great plant sources of protein.

   I do not always have success with meatless meals, because I often end up hungry after and the fiber can be rough on my GI system during runs, SO I have started to just include these along with meals I am already making.

   An example…. include black beans with your tacos or taco bowls.

   Also, for the record, I buy canned (low sodium) beans and rinse them… so you can do this too. It is not “unhealthy” or “too processed,” It is actually convenient and easy!

3. Reach for anti-inflammatory foods

   These foods have all the rage right now!! As an athlete, they help with recovery and repair. All fruits, vegetables, whole grains, and healthy fats can be anti-inflammatory.

   Here are some tips:

   The richer the color of fruit or vegetable, the more anti-inflammatory it is

   Look for fats with omega 3s

   Some ways I am including anti-inflammatory foods:

   Adding flax meal to my oatmeal

   Opting for tart cherry juice when I want something sweet at night

   Including walnuts in snacks

   Adding frozen berries to anything and everything

   Making sure I am getting 3+ servings of vegetables a day

The Take-Aways

• Diet changes don’t have to be extreme

• The changes you are making should reflect your goals

• Be realistic with your changes

• Think ahead of ways to make your changes successful

As always, if you need help knowing what diet changes to make for your goals, please reach out!

3 Ingredient Mug Cake

So…. I love to bake. And there are some nights that I just want a delicious warm baked good but don’t have the time ANDDD also don’t really want to deal with the leftovers. But this. This recipe solves all my issues :-) Easy, fast, warm, delicious, no leftovers… badda boom badda bang! Just like that!!

This is super simple and will definitely satisfy your sweet tooth! And the best part… it uses banana as a sweetener!!

Okay, you gotta check this out!

3 Ingredient Mug Cake

Ingredients:

• 1 small ripe banana

• 1 egg

• 2 TBSP unsweetened cocoa powder

How to:

1. Add banana to a large mug and mash until mostly broken down.

2. Mix in egg and cocoa powder and stir until everything is fully combined into a batter-like consistency.

3. Microwave for 60-75 seconds. Batter should look cooked through and have a cakey texture.

4. Add your favorite toppings!! (Mine are peanut butter and chocolate chips!!)

*Note: use a large mug because the cake will puff up when it cooks and you don’t want it to spill over!

*Note: the riper the banana, the sweeter the cake!

Nutrition information: Calories: 185, Carbs: 29g, Fat: 6g, Protein: 9g

I hope you enjoy this as much as I do!!

Products I Love

Guys! I have been wanting to do this forever and am very excited to finally be doing it! I wanted to make a page that you can land on to find products that I recommend frequently (and use myself too!) Check it out!!!

Food:

SNACKS:

• Chomp Sticks

• PB2: Add to yogurt, smoothies, pancakes… anything really!

• RXBar Nut Butters: These are great traveling snacks!

• RXBar Oatmeal: Find out how I use these here

• Picky Bar Granola

• Picky Bar Oatmeal

• Adams Peanut Butter

• Whole Grain Triscuits: My go-to cracker!

• Kodiak Cakes

• Siggis Yogurt

• Bitchin Sauce

BARS:

• RXBARS

• LaraBar Protein

• Picky Bar

• Perfect Bar

WORKOUT NUTRITION

• Gogo Squeeze Applesauce: Great pre-workout and/or during workout.

• Fig Bars Great pre-workout and/or during workout.

• Graham Crackers Great pre-workout and/or during workout.

• Lyte Balance Electrolytes Everyday hydration

• Skratch Labs Hydration (strawberry lemonade): Shorter workout hydration

• UCAN: Great for workouts lasting longer than 60 min

• Hammer Perpetuem (Cafe Latte): Great for workouts lasting longer than 60 min

• Hammer Endurolytes Fizz: Great for post workout hydration

• GU Gels: Great for workouts lasting longer than 60 min

• Science in Sport Gels: Great for workouts lasting longer than 60 min

• Clif Bars: Great for workouts lasting longer than 60 min

• Fuel for Fire: Quick post workout snack

• Noka Smoothie: Quick post workout snack

COOKING to add flavor:

• Spiceology Spice Mixes (any of them)

• Balsamic Glaze

• Trader Joes Green Goddess or Carrot Ginger Miso Dressing

• Salsa (always)

• more to come….

Weeknight Curry

Guys… I finally found my go-to quick curry recipe!! I have been on a long time hunt for one that is packed with flavor but also really easy to make and this is it!!

One great thing about this recipe is it can be made with lentils and beans or with chicken, or, if you can’t decide like me you can do all three: lentils, beans and chicken!! February is Heart Health Month, so I am trying to emphasize more plant based proteins in my diet and this recipe has been a perfect fit! Plant based proteins are a great way to get protein in a way that is healthy for your heart. They are packed with fiber which can help lower cholesterol AND have no saturated fat, which is also great for the heart!

You have to try this recipe!

Weeknight Curry

Ingredients:

• 2 tablespoons coconut oil

• 1 small onion, diced

• 1 tablespoon garlic, grated or minced

• 1 tablespoon ginger, grated or minced

• 2 tablespoon yellow curry powder

• 1 can diced tomatoes

• 13.5 oz. can lite coconut milk

• 1 lime, juiced (about 2 tablespoons)

• 1/2 cup dry red lentils

• 3 cups broccoli florets

• 1 - 15 ounce can chickpeas, drained and rinsed

• Red pepper flakes, salt, and pepper, to taste

• Cilantro, for topping

• Naan bread and/or jasmine rice, for serving

How to:

1. In a large pan heat coconut oil over medium heat. Add onion to pan and saute for 2 minutes. Then, add garlic, ginger, yellow curry and stir until onions are coated.

2. Add diced tomatoes, coconut milk, lime juice, and lentils and let come to a simmer. (If you like a thinner, more soup-like curry, add ½ cup of water at this step.)

3. Once it reaches a simmer, turn heat down to low, cover, and let simmer for 10 minutes.

4. Then, stir in broccoli florets and chickpeas and let simmer for 5 more minutes, until broccoli and lentils are tender.

5. Season with red pepper flakes, salt, and pepper, to taste.

6. Garnish with cilantro and serve over basmati rice or naan bread. Store any leftovers in an airtight container for up to 4 days.

Note: If you want to use chicken in this recipe, simply replace the 15 ounce can of chickpeas with 1 pound of cubed chicken breast. Ensure the chicken reaches a temperature of 165 degrees before serving.

Nutrition information:

Without chicken: 6 servings, 287 calories, 38g carb, 11g fat, 11.5g protein

With chicken, no chickpeas: 6 servings, 319 calories, 22g carb, 12.5g fat, 30g protein

Oat Pancakes- My Go-To Snack

If you guys haven’t figured this out yet, I am all about snacks!! I love snacks but often find myself in snack ruts, as I know many of you do too. So… I wanted to share one of our favorite go-to snacks!! Kevin created this idea and with plain oats and then we took it to the next level with RXBar Oatmeal!! And just a caveat… we call these patties, I called them pancakes for this blog, but really… I am not sure what to call them!!

Before I dive in, I just want to tell you why this snack packs a punch.

• Oats are a complex carb that is high in fiber, so you will find the energy lasting longer

• As I mentioned in the point above, oats have a lot of fiber, which is something we all need a decent amount of! Whole grains (including oats) are a great way to get fiber (along with fruits, vegetables, nuts and seed!)

• The RXBar Oatmeal has protein added in PLUS you add protein from the Greek Yogurt which makes this a high protein snack

• And finally, the number 1 reason why I love this snack… it is delicious!

So here’s how to make them…

Oat Pancakes (patties, or whatever you want to call them)

Ingredients:

• 1 container of RXBar Oatmeal, any flavor

• 1 TBSP nut butter

• 1/2 banana

• 1/3 cup Greek Yogurt

• cinnamon

How to:

1. Mash banana in a bowl. Take 3/4 of the banana and mix it in with the RXBAr Oatmeal and nut butter

2. Heat a pan and transfer oats to the pan. Flatten and form into a round disc.

3. While it is cooking, mix the other 1/4 of the banana with Greek Yogurt and cinnamon.

4. Once the pancake is browned, flip and cook the other side until that side is browned.

5. Serve pancake with yogurt mixture.

Note: this can be made with a 1/3 cup normal oats

These can be eaten without the yogurt as a pre-workout snack and with the yogurt as an everyday snack or a post-workout snack.

No Bake Pre-Workout Cookies

Hey y’all!

It’s been a minute, but I’m still here and wanted to share a fun snack recipe with you guys!

Our official training is starting this week for St George 70.3. We are keeping our fingers crossed that the race will happen. I’m sure you’ve experienced this in the last year too… you have to keep unwavering optimism to keep up your motivation to train, or else I find it too easy to just let time pass by!

Anyways, with the start of a new training season, I am always looking for fun pre-workout snacks! You all probably know I am a huge RX Bar fan, but sometime I feel like I just wanna mix it up!!

This recipe is delicious and easy and can be easily stored! It is mainly carbs to give you good and long lasting energy. Everything an endurance athlete needs in a snack :-)

No Bake Pre-Workout Cookies

Makes 24 cookies

Ingredients:

• 2 ripe bananas, mashed

• 1 cup dark chocolate chips

• 1/4 cup peanut butter

• 1 TBSP chia seeds

• 1 TBSP cocoa powder

• 1 TBSP maple syrup or honey

• 1/4 cup almond milk

• 1/8 tsp salt

• 2 cups rolled oats

How to:

1. In a medium pan over low heat, combine mashed bananas, chocolate chips, peanut butter, chia seeds, cocoa powder, maple syrup/honey, almond milk and salt. Heat for 2-3 minutes or until melted and just beginning to bubble.

2. Remove from heat and stir in oats until completely coated.

3. Spoon rounded tablespoons of dough onto a plate or sheet pan lined with parchment paper. Chill cookies until solid, then enjoy!

4. Store leftover cookies in the fridge for up to 1 week or in the freezer for up to 3 months.

Nutrient Info: 1 cookie 100 calories, 4.9g fat, 12.6g carb, 2.2g protein

For athletes: this is a great pre-workout snack

For everyone else: to make this an energizing balanced snack, add a protein!

Lemon, Fennel and Olive Tuna

This is one of my FAVORITE summer meals. Not only is it quick to make and perfect on a hot day BUT it is also packed with flavor!!

Here are some unique flavors this meal consists of:

• Lemon rinds: what?! Trust me, I thought it was weird too! But if you slice them thin, then the flavor is just right with each bite and not overwhelmingly sour (like citrus rinds can be)!

• Fennel: if you’ve never had fennel, this might make you nervous. Don’t be! Fennel has an awesome flavor, similar to licorice (but not really cause I don’t actually like licorice, but I like fennel!!)

• Dill and Kalamata olives: you can’t go wrong with either of these ingredients… am I right?!

Okay, so now that we’ve determined this meal is delicious, here’s how to make it:

Lemon, Fennel, and Olive Tuna

Ingredients:

• 1 lemon

• 1/2 bulb fennel, stalks trimmed

• 1/4 tsp salt

• 30 oz canned tuna, drained

• 2 TBSP olive oil

• 2 TBSP capers, drained

• 1/3 cup Kalamata olives, chopped

• 1/3 cup dill, roughly chopped 

How to:

1. Slice lemons very thinly. Quarter lemon slices and remove any seeds. Slice fennel bulb in the same way. In a medium bowl, mix together lemon, fennel and salt and let sit for 20 minutes.

2. In a medium bowl, toss together tuna, 2 TBSP olive oil, 2 TBSP capers, 1/3 cup olives and 1/3 cup dill. Add the lemon-fennel mixture and combine.

3. Enjoy!!

We like to eat ours with sourdough bread, grapes and green beans!!

The best AND easiest chicken salad recipe

So Kevin and I have been meal prepping for a couple months now. What that looks like for us is making 1 lunch for the week, all breakfasts, and usually 2 dinners to get us through Sunday night through Friday lunch. We usually spend a couple hours on Sunday afternoon making this all happen.

Because of this, I am constantly searching for meals that can be made easily in bulk and taste good throughout the week. That is where this meal comes in… Apricot Almond Chicken Salad. WE LOVE THIS MEAL!! So naturally, I have to share :-)

This can be made with canned chicken, rotisserie chicken or baked chicken. We have been using canned chicken. If you are using one of the other two, you may need to add a little bit of salt to the recipe. I have found the canned chicken tastes fairly salty, so usually don’t add anymore.

You can also use either fresh or dried apricots. If you are using dried, try to find ones without added sugar!

And lastly, you can buy already roasted almonds or roast them yourself in the oven or on the stovetop.

Okay… here are the details!

Apricot and Almond Chicken Salad

Ingredients:

• 16 oz chicken, shredded

• 1/4 cup almonds, roasted and chopped

• 1/4 cup dried apricots, chopped (can also use fresh if they are in season)

• 3+ green onions, sliced

• 2+ stalks celery, sliced

• 1/3 cup plain Greek yogurt

• 1 TBSP olive oil

• 1 TBSP dijon mustard

• 1/2 tsp honey

• rosemary and pepper

How to:

1. Prep chicken (drain if needed). Mix with green onions, celery, apricots and almonds.

2. Make the dressing by combining Greek yogurt, olive oil, dijon, honey and rosemary and pepper.

3. Add dressing in with chicken and mix well.

4. Serve with a starch and vegetables on the side!

We served ours with roasted green beans and homemade sourdough bread!!

Mustard Garlic Pork Tenderloin

I don’t know about you, but pork tenderloin was something we ate only for special occasions growing up. That is the idea that I brought into adulthood. Until I dug a little deeper…

• We have found that pork tenderloin is actually cheaper than chicken.

• Also, it is a very lean cut of meat, so is not an unhealthy thing to throw into your protein mix!

• Pork tenderloin is also generally easy to cook, which is another bonus!!

This is just one of our favorite ways to eat pork tenderloin. It is very flavorful, and like I mentioned, very easy!

Mustard Garlic Pork Tenderloin

Ingredients:

• 1 pork tenderloin

• 1 heaping TBSP dijon mustard

• 1 TBSP olive oil

• 3 cloves garlic, minced

• 1-2 TBSP Italian seasoning (or a mix of oregano, basil, garlic power, onion powder, salt, pepper, thyme, rosemary)

• 1 tsp salt

How to:

1. Preheat oven to 350F.

2. Clean and trim the fat from the pork tenderloin.

3. Mix remaining ingredients together. Spread over the surface of the pork tenderloin.

4. Place in oven safe dish

5. Roast for 30 minutes, or until it reaches an internal temperature of 145F. Let rest for 5 minutes and serve.

To make your life easier, serve with potatoes and a vegetables that can all be roasted at the same time!

The Key to Success: Meal Planning

Who is tired of stressing out about what to eat for dinner every night?

During this quarantine season, I can imagine you feel the stress even more without the freedom to go to the store everyday to grab something your forgot. Meal planning can make your life easier, your grocery shopping trips less stressful, save you money, and can help you feel more in control about what you are eating and feeding your family. Not to mention, keep your risk of catching COVID-19 down by limiting your trips to the store!!

I truly believe having a plan is one of the most important ways to eat well. When plans aren’t in place, last minute and convenient decisions are made, which let’s be real… aren’t always the best decisions.

I hear from clients over and over again, that they feared planning food would limit their food freedom. Once they get in the habit, they all say that having a plan gives them more freedom! When you don’t have to stress about what to make for dinner every day, you have more brain power to enjoy and do other things!!

I know, it can be a dreadful process, but once the process is in place it becomes a tool for success, and you will get to the point where you aren’t willing to not utilize that tool… because you know how it will lead to your success.

Here are a couple tips on meal planning:

Think about meals and what is going on around those times:

• Will you need to pack food? Have a quick meal? Utilize leftover? Will you feel like cooking?

• Be realistic and recognize your time and energy restrictions!!! Thinking through these things can prevent that situation that we’ve all been in… You get home late, had a plan to make a full meal. Then you ran out of time and energy and your left eating PB&J and cereal, feeling like you failed cause you didn’t eat as planned.

Utilize leftovers!

Think about breakfast, lunch and snacks!

• I often see that when people meal plan they only think about dinner, which leaves your scrambling for the rest of the day!

Think about fresh ways to use normal ingredients.

• I can’t even tell you the amount of different meals we’ve made with chicken and rice! Use spices; look for a cuisine you haven’t tried making before; think about your favorite flavors when you eat out and try to replicate at home!!

Balance your meals, always!

• Each meal should include a protein, starch and fruit or vegetable. Plan it that way!

Make a list, and check it!

• There is nothing more frustrating than forgetting an ingredient or buying something you already have!! Eliminate this issue by checking what you have and making sure all ingredients you need are on your list.

Meal planning can be so helpful in keeping you and your family eating healthy AND it can save time, stress and money.

Check out these resources to help you meal plan better!

Menu subscription:

Do you feel like you run out of ideas when it comes to fresh meals? Let me help by sending you 3 meals a week that include a complete grocery list and meal prep instructions!!

Meal Plan Guides:

Organize your meal plans! These are 3 templates that I encourage you try out now!!!

Option 1: This guide will help you keep your week, days and grocery lists all in one place!! It even helps you keep track of your nutrient intake daily!

Option 2: This guide will help you think through each meal of the week and plan according based on what is going on around that meal and what type of meal you need to have.

Option 3: This guide is a simple way to help you organize and plan your week!

And I will leave you with this: a goal without a plan is just a dream, so plan your food out!!!

Monster Granola Bars

YUMMMMM! These were fun to make and even better to eat!!! I actually bit into these and thought to myself, these could be a dessert… thats how good they are!! Plus, if you are like me a love to bake, it is a good way to get your baking fix in!

The nutrient breakdown of these make them a great pre-workout snack because of the quick and slow carbs. They also have some fat and a bit of protein which will help the energy last longer.

If you are wanting to utilize them as an everyday snack, pair with a piece of fruit and a hard boiled egg and it will be a well balanced snack that will provide great lasting energy!

Monster Granola Bars

Ingredients:

• 1/2 cup peanut butter

• 1/4 cup honey

• 1/8 cup avocado oil (or melted coconut oil)

• 3/8 cup unsweetened applesauce

• 1/2 cup whole wheat flour

• 1 tsp vanilla

• 1/2 tsp baking soda

• 2 cups oats

• 1/2 cup dark chocolate chips

• 1/4 cup raisins

How to:

1. Preheat oven to 350F. Line an 8x8 pan with parchment paper.

2. Combine peanut butter, honey, oil, applesauce and vanilla in a medium bowl. Mix well.

3. Add the flour, baking soda, oat. Mix to combine.

4. Mix in chocolate chips and raisins

5. Transfer to the 8x8 pan and press down so it is evenly distributed.

6. Bake for 18-20 minutes, or until golden brown. Let cool before you take it out of the pan.

7. Remove from the pan and cut into equal portions.

8. If you will be eating right away, store in refrigerator. If you will be storing them for snacks to grab over the next couple of months, wrap each individually in foil and stir in the freezer.