Tweaked Nutrition

08/24/2024

07/31/2024

PERFECT POOLSIDE MID DAY MEAL
24 grams of protein
2 mini cucumbers sliced, 1/4 cup of homemade Greek yogurt tzatziki dip, 1/4 cup cashews and a decaf vanilla iced cold brew with 1/2 scoop of Beyond Yourself Vegan protein powder! 💪😋

06/28/2024

Happy 13th birthday!!!
Your energy, enthusiasm, determination and creativity are only some of the reasons why you are so lovable! Keep dreaming big my dear!❤️

03/26/2024

Consistency but with the joy of running outside and the warmth of the sun on our faces!🌵❤️🏃🏼‍♀️🏋️‍♀️🌞

02/15/2024

Comfort Food - Who says this can't be nutritious and yummy at the same time!!!
Sweet Potato and Turkey Hash😋 Breakfast, lunch or supper....this one is good at any meal time!
😋 Dice 1 large or 3 small sweet potatos, add to large sauce pan, cover sweet potato with water and let simmer till potato is tender. Remove potato from sauce pan and set aside.
😋 Add olive oil to pan and sautee chopped onion for 2 minutes. Remove from the pan.
😋 Add turkey to pan and cook for 10 minutes - break it up as it cooks. - add small amounts of water as needed if turkey starts to stick. Once turkey is cooked add tomato paste and spices and a little water to let simmer for another 5-10 minutes on low heat.
Option - you can add in the diced sweet potato back into the turkey mixture or evenly divide the sweet pototo and turkey mixture into your meal prep bowls - that way you know you are getting equal serving of protein and carb per serving.
😋 Garnish with green onion.
😋 This recipe is for 3 servings - 311 Calories per serving, 16 grams of fat, 13 grams of carbs and 30 GRAMS OF PROTEIN!!!!!! Approximate size per serving of meat mixture is 3/4 cup and the sweet potato 1/2 cup.

Food for thought - eating enough protein at each meal throughout your day helps with satiety, blood glucose levels and efficient protein absorption rather than trying to crush your protein intake with a bunch of protein powders or bars that may be loaded with additives and preservatives that upset the gut microbiome. 😜😜

02/10/2024

🧇Turned this pancake recipe into a waffle recipe......
Recipe as follows for 3 waffles:
1 cup of oat flour, 3 scoops of protein powder(Vegan/Whole Foods works best), 1 tsp baking powder, 1 TBSP ground flax seed, 1/8 tsp of sea salt. Mix all dry ingredients together.
Mash 1 medium size banana...set to the side.
Add 1 cup of unsweetened almond milk to dry ingredients, then stir in the mashed banana. If batter is too runny for waffles then let sit for 5-10 minutes. The oats will soak up some of the milk.
Turn on waffle iron, spray with cooking spray. Scoop approx 1/2 cup of batter onto waffle iron - cook waffles on LOW heat.
Don't open waffle iron till "ready" light turns green on your waffle iron. If waffle seperates, close lid and cook a little. longer.
Once all waffles are cooked, let cool, seperate each waffle with parchment paper and refridgerate or freeze. When ready to eat pop into the toaster or microwave. These are delicious on their own or add whatever you like to have with your waffle!😋
🧇 I use MRE lite protein powder or Beyond Yourself Vegan protein powder.
🧇 This recipe is gluten free if you use gluten free oat flour - i just grind my oats in a little food processor.
Calorie/Macro Breakdown - 1 serving is 1 waffle:
Calories - 347, Fat - 6 grams, Carbs - 43 grams and Protein - 31 grams!!!
There may even be a little left in the bowl to lick the spatula!🧇😋

11/03/2023

10/28/2023

🍅🍳
MINI CRUSTLESS SUN DRIED TOMATO QUICHE
These are great little protein savoirs!
One serving is 4 of these little grab n'go snacks!
🍅🍳 Preheat oven to 375 degrees. Grease muffin tins or use parchment paper muffin tins or silicone trays. Whisk together eggs, milk, salt and pepper very well. Pour into muffin tins. Divide the sun dried tomatoes and goat cheese into each muffin cup. Bake for 16-19 minutes. Cool for 10 minutes before removing muffins from the tray.
🍅🍳 Nutrition per serving: 95 Calories, 5 grams of fat, 5 grams of carbs, 7 grams of protein!
🍅🍳 If you want more protein add extra egg whites, ham or cooked leftover sausage/meat pieces to the mixture. If you want more nutrients chop up some fresh spinach leaves or any herb that you would enjoy. Be careful you don't overfil the muffin cups if adding ingredients!
🍅🍳 Enjoy!

10/06/2023

How High can you get🧐
How Lo can you go 🧐
How far can you row🧐

5 sets: On a running clock 3:00 work; 2:00 rest between sets
1 legless rope climb subbed for 2 regular rope climbs
10 ring dips - upscale to 10 strict ring dips
Then Max Cal row for remaining 3:00 mins.

09/30/2023

OOOH, Comfort Food!🍂
🍂 Tis the season that we want warm and comforting food!
🍂 Also, tis the season that we are frantically prepping and feeding our kids because they are home and out the door to activities/practices/games.
🍂 Did you know that if you sub in chickpea pasta for your regular pasta you can more than double the protein intake of your favorite pasta dish!!!!!
🍂 Protein is essential for everyone. Kids and women often don't get enough in their day for proper body funtions, repair, recovery and growth from daily activities/exercise.
🍂 Give this dish a try: 😋Mac & Cheese Chickpea Pasta with Peas (4 servings)
**6 2/3 ozs Chickpea Pasta (dry) Cook according to package)
** 2/3 cup of Frozen Peas (budget friendly) (within 2-3 minutes of the pasta being ready add the frozen peas to the boiling water)
** 2 2/3 tbsp Butter
**1 1/3 All Purpose Gluten-Free Flour (easy to find at Bulk Barn)
**2/3 cup Cow's Milk, whole (you can sub in an unflavoured almond or soy milk)
**5 2/3 ozs Cheddar Cheese (shredded)
**2/3 tsp Garlic Powder
**1/3 tsp Onion Powder
**Sea Salt & Black Pepper (to taste)
🍂While the pasta/peas are cooking - prepare the cheese sauce:
In a saucepan melt butter over low heat, whisk in the flour, simmer and whisk for 1 minute, pour in the milk, continue to whisk until thicken. Add small amounts of milk if it is not your desired thickness. Add in the cheese and seasonings. Once the cheese has melted pour over the already drained pasta and peas. Enjoy!!!

🍂Nutrition Breakdown per serving: (approx 3/4 cup)
445 Calories, 25 grams fat, 37 grams of carbs, 24 grams of protein

🍂 To avoid over indulgencce of on the pasta - serve on a small plate or have the pasta as a side and also incorporate additional chicken and more veggies.

This is a great pre or post game meal.
****CAUTION***** Chickpea pasta boils over very quickly and easily so stand by till it gets to it's simmering boiling point!

09/10/2023

🍂PUMPKIN PIE GREEK YOGURT (1 serving)
*1 cup of Greek yougurt
*1/2 cup Pureed Pumpkin (not pumpkin pie filling)
*2 TBSP of honey OR 1 scoop of your favorite protein powder
*1tsp Pumpkin Pie Spice
*1/2 tsp Vanilla Extract
*1/4 Sea Salt
(approx 338 calories(honey and no protein poweder), 6 grams of fat, 50 grams of carbs (with the honey), protein grams with only greek yogurt and No protein powder 23 grams!!!)

🍂Want to belong to the pumpkin pie spice lovers club but don't want all the added sugars - make your own version of a shake or pudding. Sub out all sugars for 1 scoop of vanilla protein powder! Great source of protein and Vitamin A! Great for cellular turnover = increased recovery time, immunity, growth and development!