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Lose weight at home, 141 Amsterdam Avenue, New York, NY (2025)

01/12/2023

Nutritional daily plan

Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)

A.M. Snack: 2 medium plums with 1 cup green tea (61 calories)

Lunch: 1 serving No-Cook Black Bean Salad (322 calories)
Ingredient Checklist
½ cup thinly sliced red onion
1 medium ripe avocado, pitted and roughly chopped
¼ cup cilantro leaves
¼ cup lime juice
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
½ teaspoon salt
8 cups mixed salad greens
2 medium ears corn, kernels removed, or 2 cups frozen corn, thawed and patted dry
1 pint grape tomatoes, halved
1 (15 ounce) can black beans, rinsed
Instructions Checklist
Step 1
Place onion in a medium bowl and cover with cold water. Set aside. Combine avocado, cilantro, lime juice, oil, garlic and salt in a mini food processor. Process, scraping down the sides as needed, until smooth and creamy.

Step 2
Just before serving, combine salad greens, corn, tomatoes and beans in a large bowl. Drain the onions and add to the bowl, along with the avocado dressing. Toss to coat.

P.M. Snack: 1 medium apple (95 calories)

Dinner: 2 cups Slow-Cooker Pasta e Fagioli Soup (457 calories)
Ingredients
Ingredient Checklist
2 cups chopped onions
1 cup chopped carrots
1 cup chopped celery
1 pound cooked Meal-Prep Sheet-Pan Chicken Thighs (see associated recipe), diced
4 cups cooked whole-wheat rotini pasta
6 cups reduced-sodium chicken broth
4 teaspoons dried Italian seasoning
¼ teaspoon salt
1 (15 ounce) can no-salt-added white beans, rinsed
4 cups baby spinach (half of a 5-ounce box)
4 tablespoons chopped fresh basil, divided
2 tablespoons best-quality extra-virgin olive oil
½ cup grated Parmigiano-Reggiano cheese
Instructions Checklist
Step 1
Place onions, carrots and celery in a large sealable plastic bag. Place cooled cooked chicken and cooked pasta together in another bag. Seal both bags and freeze for up to 5 days. Defrost the bags in the refrigerator overnight before proceeding.

Step 2
Transfer the vegetable mixture to a large slow cooker. Add broth, Italian seasoning and salt. Cover and cook on Low for 7 1/4 hours.

Step 3
Add beans, spinach, 2 tablespoons basil, if using, and the defrosted chicken and pasta. Cook for 45 minutes more. Ladle the soup into bowls. Drizzle a little oil into each bowl and top with cheese and the remaining 2 tablespoons basil, if desired.
Daily Totals: 1,195 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.

01/11/2023

Nutritional daily plan

Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato with 1 medium orange (299 calories)
Ingredient Checklist
2 tablespoons extra-virgin olive oil
1 ½ cups finely diced red-skinned potatoes
1 cup diced red onion
¾ teaspoon salt, divided
8 large eggs
1 cup shredded smoked Cheddar cheese
½ cup low-fat milk
½ teaspoon ground black pepper
1 ½ cups chopped fresh spinach

Instructions Checklist
Step 1
Preheat oven to 325 degrees F. Coat a 12-cup muffin tin with cooking spray.

Step 2
Heat oil in a large skillet over medium heat. Add potatoes, onion and 1/4 teaspoon salt and cook, stirring, until the potatoes are just cooked through, about 5 minutes. Remove from heat and let cool 5 minutes.

Step 3
Whisk eggs, cheese, milk, pepper and the remaining 1/2 teaspoon salt in a large bowl. Stir in spinach and the potato mixture. Divide the quiche mixture among the prepared muffin cups.

Step 4
Bake until firm to the touch, about 25 minutes. Let stand 5 minutes before removing from the tin.

A.M. Snack: 1/2 cup blueberries (42 calories)

Lunch: 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup with 3 Tbsp. hummus and 5 seeded crackers (361 calories)

Ingredient Checklist
1 medium butternut squash (2-2 1/2 pounds), peeled, seeded and cubed (about 5 cups)
3 cups "no-chicken" broth or vegetable broth
1 medium onion, chopped
4 teaspoons curry powder
½ teaspoon garlic powder
¾ teaspoon salt
1 (14 ounce) can coconut milk
1-2 tablespoons lime juice, plus wedges for serving
Chopped fresh cilantro for garnish
Instructions Checklist
Step 1
Stir squash, broth, onion, curry powder, garlic powder and salt together in a 5-quart slow cooker. Cover and cook until the vegetables are very tender, 7 hours on Low or 3 1/2 hours on High. Turn off heat and stir in coconut milk and lime juice to taste. Puree with an immersion blender until smooth. Garnish with cilantro.

P.M. Snack: 1 cup Herbal Chamomile Health Tonic (11 calories)
Ingredients
Ingredient Checklist
4 cups boiling water
6 bags chamomile tea
2 teaspoons grated fresh ginger
4 slices lemon
2-4 teaspoons honey
2 sprigs rosemary, lightly bruised

Instructions Checklist
Step 1
Stir boiling water, tea bags, ginger, lemon, honey and rosemary together in large heatproof bowl. Steep, stirring occasionally, for 20 minutes. Strain the liquid through a fine-mesh sieve, pressing on the tea bags to get as much liquid out as possible.

Dinner: 1 serving Crispy Oven-Fried Fish Tacos (496 calories)
Ingredient Checklist
Cooking spray
1 cup whole-grain cereal flakes
¾ cup dry whole-wheat breadcrumbs
¾ teaspoon ground pepper, divided
½ teaspoon garlic powder
½ teaspoon paprika
½ teaspoon salt, divided
½ cup all-purpose flour
2 large egg whites
2 tablespoons water
1 pound cod, cut into 1/2-by-3-inch strips (cut in half horizontally, if very thick)
2 tablespoons avocado oil
2 tablespoons unseasoned rice vinegar
3 cups coleslaw mix
1 avocado, diced
8 corn tortillas, warmed
Pico de gallo

Daily Totals: 1,209 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.

12/19/2022

How Diet & Nutrition Can Help Lupus Patients

What is Lupus?
Lupus is a chronic inflammatory disease that occurs when your body’s immune system attacks its tissues and organs. It can be hard to diagnose due to the wide-range of symptoms and body parts it can affect.
According to doctors, the cause of lupus is still unknown, and the symptoms can appear differently from person to person. However, while the root cause is unknown, experts say that genetics and the environment are contributing factors.

What are the Signs & Symptoms of Lupus?
The National Institute of Arthritis and Musculoskeletal and Skin Diseases lists the most common symptoms of lupus as joint inflammation, muscle pain, fever, facial rash, chest pains, hair loss, swelling in legs and eyes and glands, mouth ulcers and fatigue.

Among the less common symptoms are anemia, headaches, dizziness and seizures. If left untreated, lupus can cause serious complications like kidney failure, inflammation of the chest, heart and blood vessels, stroke or seizure.
Is There an Ideal Lupus Diet?
A study from Johns Hopkins University noted that “no overarching diet exists for people with lupus. [It] is a systemic disease, so maintaining good nutritional habits will help your body remain as healthy as possible.” The doctors at Johns Hopkins recommend a diet similar to the USDA’s Dietary Guidelines.

While few studies test the effectiveness of dieting on lupus, others struggling with lupus have found symptomatic relief through proper nutrition. In fact, the Paleo and ketogenic diets have proven to be effective in preventing and managing the mental and inflammatory symptoms of lupus.

How Can the Paleo Diet Help?
Many people have turned to the Paleo diet to prevent symptoms and heal their bodies. A 2015 article in US News noted that “people with autoimmune conditions are at risk for vitamin, mineral and omega-3 fatty acid deficiencies, [so] there’s an added diet emphasis on nutrient-dense foods.”

The Paleo diet encourages people to consume foods that our ancestors hunted and gathered before farming and domestication. People following the Paleo diet do not consume food containing grains, processed sugars, refined vegetable oils or food chemicals. Their primary protein sources include meat, fish and bone broth.

What Other Foods Can Help?
Also, Omega 3 fatty acids in fish are a great way to manage inflammation and support joint health. Bone broth is also beneficial due to its collagen, glucosamine and chondroitin sulfate, which help combat joint and respiratory inflammation.

Supplement your protein intake with green vegetables containing Omega-3 fatty acids, vitamins and minerals for joint, skin and cardio health. While the Paleo Diet may not be the cure-all for lupus. Many people have praised its effects on the management of their illness.

Can the Ketogenic Diet Help?
The purpose of the ketogenic diet is to remove inflammatory carbohydrates to put your body into a state of ketosis. This state forces the body to use its existing stored fat cells as its energy source. Like the Paleo Diet, but more extreme, the ketogenic diet cuts your carbohydrate intake to approximately 10 percent of your total caloric intake. That means that the calories that consumed should be comprised mostly of healthy fats and an adequate amount of protein.

A 2006 study by the National Center for Biotechnology Information noted the positive effect of the ketogenic diet on illnesses such as Alzheimer’s, Parkinson’s and Epilepsy. Despite the lack of scientific studies regarding the relationship between the ketogenic diet and lupus specifically, people have given positive feedback on the way that the ketogenic diet has helped them manage many symptoms from joint pain and mental health to swelling and rash.

12/19/2022

Nutritional daily plan

Daily Totals: 1,221 calories, 67 g protein, 131 g carbohydrates, 33 g fiber, 54 g fat, 1,570 mg sodium.

🟢Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange (299 calories)
Ingredient Checklist
2 tablespoons extra-virgin olive oil
1 ½ cups finely diced red-skinned potatoes
1 cup diced red onion
¾ teaspoon salt, divided
8 large eggs
1 cup shredded smoked Cheddar cheese
½ cup low-fat milk
½ teaspoon ground black pepper
1 ½ cups chopped fresh spinach

Instructions Checklist
Step 1
Preheat oven to 325 degrees F. Coat a 12-cup muffin tin with cooking spray.

Step 2
Heat oil in a large skillet over medium heat. Add potatoes, onion and 1/4 teaspoon salt and cook, stirring, until the potatoes are just cooked through, about 5 minutes. Remove from heat and let cool 5 minutes.

Step 3
Whisk eggs, cheese, milk, pepper and the remaining 1/2 teaspoon salt in a large bowl. Stir in spinach and the potato mixture. Divide the quiche mixture among the prepared muffin cups.

Step 4
Bake until firm to the touch, about 25 minutes. Let stand 5 minutes before removing from the tin.

Tips
To make ahead: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

Equipment: Muffin tin with 12 (1/2-cup) cups

🟢A.M. Snack: 1 plum and 1 cup green tea (30 calories)

🟢Lunch: 2 cups No-Cook Black Bean Salad (322 calories)
Ingredient Checklist
½ cup thinly sliced red onion
1 medium ripe avocado, pitted and roughly chopped
¼ cup cilantro leaves
¼ cup lime juice
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
½ teaspoon salt
8 cups mixed salad greens
2 medium ears corn, kernels removed, or 2 cups frozen corn, thawed and patted dry
1 pint grape tomatoes, halved
1 (15 ounce) can black beans, rinsed
Instructions Checklist
Step 1
Place onion in a medium bowl and cover with cold water. Set aside. Combine avocado, cilantro, lime juice, oil, garlic and salt in a mini food processor. Process, scraping down the sides as needed, until smooth and creamy.

Step 2
Just before serving, combine salad greens, corn, tomatoes and beans in a large bowl. Drain the onions and add to the bowl, along with the avocado dressing. Toss to coat.

🟢P.M. Snack: 3/4 cup raspberries topped with 3 Tbsp. nonfat Greek yogurt and 1 Tbsp. slivered almonds (112 calories)

🟢Dinner: 2 cups Slow-Cooker Pasta e Fagioli Soup (457 calories)
Ingredient Checklist
2 cups chopped onions
1 cup chopped carrots
1 cup chopped celery
1 pound cooked Meal-Prep Sheet-Pan Chicken Thighs, diced
4 cups cooked whole-wheat rotini pasta
6 cups reduced-sodium chicken broth
4 teaspoons dried Italian seasoning
¼ teaspoon salt
1 (15 ounce) can no-salt-added white beans, rinsed
4 cups baby spinach (half of a 5-ounce box)
4 tablespoons chopped fresh basil, divided
2 tablespoons best-quality extra-virgin olive oil
½ cup grated Parmigiano-Reggiano cheese
Instructions Checklist
Step 1
Place onions, carrots and celery in a large sealable plastic bag. Place cooled cooked chicken and cooked pasta together in another bag. Seal both bags and freeze for up to 5 days. Defrost the bags in the refrigerator overnight before proceeding.

Step 2
Transfer the vegetable mixture to a large slow cooker. Add broth, Italian seasoning and salt. Cover and cook on Low for 7 1/4 hours.

Step 3
Add beans, spinach, 2 tablespoons basil, if using, and the defrosted chicken and pasta. Cook for 45 minutes more. Ladle the soup into bowls. Drizzle a little oil into each bowl and top with cheese and the remaining 2 tablespoons basil, if desired.

12/18/2022

Pegan Diet 101: Everything You Need To Know

By now you’ve probably heard about both the Paleo and vegan diet. But recently a new trend has carved out a loyal following across the health and fitness community – the pegan diet. As you may have guessed, the pegan diet is a marriage of these two popular diets that combines several elements from both approaches.

The Basics
The foundation of the pegan diet is real, whole food. It requires that 75 percent of your food intake come from vegetables and fruits, with the other 25 percent coming from meats, eggs and healthy fats. It also permits a small number of legumes and gluten-free whole grains.

While that may sound like slim pickings, followers find the diet to be surprisingly flexible as it allows for occasional intakes of almost any food. Even so, it is a lifestyle change – not a 30-day diet – so self-control is still a must.

The Benefits
The pegan diet encourages you to eat large amounts of vegetables and fruits. As such, you’ll get plenty of vitamins, minerals and fiber which will contribute to your heart and gut health. Also, while animal products are limited, it still emphasizes the consumption of other foods containing high-quality protein, which can assist in tissue repair, maintain lean body mass and help you feel satiated. Also, the mandated limit on processed foods is a significant benefit because it inherently increases the amount of real, whole foods you consume.

The 10 Fundamental Rules
So, now that you have a general understanding of the pegan diet, let’s dive into the 10 fundamental rules as explained by the diet’s creator, Mark Hyman:

1. Focus on a Low Glycemic Load
Love syrup-covered waffles? You’re in for a challenge! Foods containing carbohydrates that are high on the glycemic index are a big no-no on the pegan diet. It also emphasizes the consumption of foods containing high-quality protein (e.g., grass-fed beef) and healthy fats – which we’ll expand on in #2.

2. Eat the Right Fats
The pegan diet emphasizes healthy fats such as nuts, coconuts and avocados. These contain higher amounts of omega-3 fatty acids that fight inflammation. It also encourages you to eat animal fat from quality sources.

3. Eat Mostly Plants
75 percent of the food you eat while on the pegan diet should come from low-glycemic fruits and vegetables. And no, sadly, french fries do not count as a vegetable! You’re also encouraged to incorporate a variety of colors to ensure you get a healthy balance of nutrients.

4. Focus on Nuts & Seeds
The pegan diet encourages you to eat plenty of nuts and seeds, as they are an excellent source of healthy fats. What’s more, they are also packed with protein and fiber. In fact, just one serving of almonds contains 3.5 grams of fiber. Not so nuts for nuts? Luckily, the list of approved foods also includes sugar-free nut butter (e.g., almond butter, peanut butter), so long as it’s sugar-free.

5. Mooo-ve Away from Dairy
While dairy is discouraged, Mr. Hyman suggests that goat or sheep dairy can serve as a serviceable substitute for those unwilling to ditch it altogether. Why goat and sheep dairy? Sheep dairy and goat dairy are often easier to digest than other forms. Be ready though, as the difference in taste can take a little time to adjust to for those new to different, less traditional dairy.

6. Avoid Gluten
Even if you don’t have Celiac disease or any other gluten sensitivities, the pegan diet avoids gluten due to the potential damage it can cause your gut. However, there are plenty of other ways to work carbohydrates into the pegan diet.

7. Eat Gluten-Free Whole Grains Sparingly
For some people, consuming grains can cause an unhealthy rise in blood sugar levels and inflammation. Therefore, it’s recommended that pegan diet followers mitigate the number of grains they consume. However, gluten-free grains – such as quinoa, buckwheat and black rice – are allowed, and offer many nutritional benefits.

8. Scale Back on Beans
Beans and legumes contain high amounts of starch, which will spike blood sugars. They can also cause digestive problems for some people. However, they do contain some protein and loads of fiber. Therefore, Mr. Hyman suggests consuming them in moderation, and preferably the smaller varieties.

9. Make Meat Your Side Dish
While meat is often the centerpiece for many meals, the pegan diet flips the script, requiring you to have your vegetables as the main dish. More specifically, the maximum amount of meat per meal is about 4 to 6 ounces.

10. Scale Back Your Sugar Intake
The pegan diet doesn’t ban sugar altogether. However, you do have to significantly scale back on sweets, as they provide zero nutritional benefits and can cause your blood sugar to spike. But don’t despair – you can still occasionally satisfy your sweet tooth with a slice of pie or scoop of ice cream. Just be sure to hold yourself accountable.

12/18/2022

Nutritional daily plan

🟢Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)

🟢A.M. Snack: 2 medium plums with 1 cup green tea (61 calories)

🟢Lunch: 1 serving No-Cook Black Bean Salad (322 calories)
Ingredient Checklist
½ cup thinly sliced red onion
1 medium ripe avocado, pitted and roughly chopped
¼ cup cilantro leaves
¼ cup lime juice
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
½ teaspoon salt
8 cups mixed salad greens
2 medium ears corn, kernels removed, or 2 cups frozen corn, thawed and patted dry
1 pint grape tomatoes, halved
1 (15 ounce) can black beans, rinsed

Instructions Checklist
Step 1
Place onion in a medium bowl and cover with cold water. Set aside. Combine avocado, cilantro, lime juice, oil, garlic and salt in a mini food processor. Process, scraping down the sides as needed, until smooth and creamy.

Step 2
Just before serving, combine salad greens, corn, tomatoes and beans in a large bowl. Drain the onions and add to the bowl, along with the avocado dressing. Toss to coat.

🟢P.M. Snack: 1 medium apple (95 calories)

🟢Dinner: 2 cups Slow-Cooker Pasta e Fagioli Soup (457 calories)
Ingredient Checklist
2 cups chopped onions
1 cup chopped carrots
1 cup chopped celery
1 pound cooked Meal-Prep Sheet-Pan Chicken Thighs (see associated recipe), diced
4 cups cooked whole-wheat rotini pasta
6 cups reduced-sodium chicken broth
4 teaspoons dried Italian seasoning
¼ teaspoon salt
1 (15 ounce) can no-salt-added white beans, rinsed
4 cups baby spinach (half of a 5-ounce box)
4 tablespoons chopped fresh basil, divided
2 tablespoons best-quality extra-virgin olive oil
½ cup grated Parmigiano-Reggiano cheese

Instructions Checklist
Step 1
Place onions, carrots and celery in a large sealable plastic bag. Place cooled cooked chicken and cooked pasta together in another bag. Seal both bags and freeze for up to 5 days. Defrost the bags in the refrigerator overnight before proceeding.

Step 2
Transfer the vegetable mixture to a large slow cooker. Add broth, Italian seasoning and salt. Cover and cook on Low for 7 1/4 hours.

Step 3
Add beans, spinach, 2 tablespoons basil, if using, and the defrosted chicken and pasta. Cook for 45 minutes more. Ladle the soup into bowls. Drizzle a little oil into each bowl and top with cheese and the remaining 2 tablespoons basil, if desired.

Daily Totals: 1,195 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.

12/17/2022

What Are The Nutritional Differences Between Sweet Potatoes & Brown Potatoes?

Question:
I’ve seen a ton of articles speaking to the health benefits of sweet potatoes but rarely hear about the benefits of plain old brown potatoes. Are sweet potatoes really that much better nutritionally, or is this just another trend in the media? – Jeremy R.
Answer:
Thanks for reaching out, Jeremy! Sweet potatoes do seem to be getting buttered up in the media lately. The hype is warranted though, as sweet potatoes contain an abundance of nutrients – many that you won’t find in traditional brown potatoes. Regardless of the type, both potatoes are rich in carbohydrates and fiber.
The shade thrown at brown potatoes is typically for their higher rank on the glycemic index and greater amount of starch. These two potatoes may be different, but they are more alike than you’d think! Both the sweet potato and the brown potato can easily fit into a healthy diet. For the most part, brown potatoes and sweet potatoes are very similar in their vitamin and mineral content. They both have an abundance of vitamins and minerals that make them great candidates for the carbohydrates you choose to put on your plate.

Nutritional Differences
Sweet potatoes are jam-packed with beta-carotene, which your body converts to vitamin A and is found in other orange fruits and vegetables, such as carrots, mangoes and cantaloupe! Due to their surplus of beta-carotene, just one sweet potato provides you with 438% of your recommended daily vitamin A. Vitamin A is essential for eye health, skin health and even supports your immune system.

However, brown potatoes aren’t completely outdone by their orange-colored cousins, so don’t ditch them from your diet! Brown potatoes have much more resistant starch than the sweet potato. Resistant starch passes through the small intestine and lands in the colon where it provides good bacteria. To keep your gut healthy, make sure you’re consuming plenty of resistant starch!

Another important nutrient found in brown potatoes is potassium. You may have been told that bananas are the best source of potassium, however, with 26% of your recommended daily potassium, the brown potato reigns supreme in this arena! Although, one sweet potato still gives you roughly 12% of your daily potassium needs.

Health Benefits
Glowing skin
So, why is the surplus of vitamin A found in sweet potatoes beneficial? Well, for starters, vitamin A contributes to the health of your skin and vision. Vitamin A is essential for cell production and growth, meaning it helps keep your skin looking firm and healthy.

Digestive Health
Additionally, the abundance of resistant starch found in brown potatoes benefits your digestive health. Resistant starch resists digestion (hence the name) as it is not fully broken down by the small intestine. Once it arrives in the colon, good bacteria convert it into short-chain fatty acids. These short-chain fatty acids stimulate blood flow to the colon, increase nutrient circulation, aid in nutrient absorption and inhibit the growth of bad bacteria. So, as you can see, the brown potato comes with its fair share of benefits that shouldn’t be overlooked!

Hydration
The potassium found in brown potatoes and sweet potatoes also helps with hydration! Potassium and sodium work together to hydrate your cells and balance your electrolytes and bodily fluids. Since staying hydrated is essential to good health, count the rich amount of potassium found in potatoes (more so in the brown variety) as another primary health benefit.

Cooking Tips
It’s less about which type of potato you eat and more about how you eat it! In fact, both sweet potatoes and brown potatoes can rise and fall on the glycemic index depending on how you prepare them. Since starch binds to water, a boiled potato typically ends up lower on the glycemic index. Conversely, the dry heat of baking potatoes will cause the sugars to concentrate and elevate its spot on the glycemic index.

Eat your potatoes with a balanced diet. Protein and healthy fats help balance the carbohydrates in sweet potatoes and brown potatoes. You can also leave the skin on for extra fiber and be mindful of the toppings you choose!

12/17/2022

Nutritional daily plan

🟢Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato with 1 medium orange (299 calories)
Ingredient Checklist
2 tablespoons extra-virgin olive oil
1 ½ cups finely diced red-skinned potatoes
1 cup diced red onion
¾ teaspoon salt, divided
8 large eggs
1 cup shredded smoked Cheddar cheese
½ cup low-fat milk
½ teaspoon ground black pepper
1 ½ cups chopped fresh spinach

Instructions Checklist
Step 1
Preheat oven to 325 degrees F. Coat a 12-cup muffin tin with cooking spray.

Step 2
Heat oil in a large skillet over medium heat. Add potatoes, onion and 1/4 teaspoon salt and cook, stirring, until the potatoes are just cooked through, about 5 minutes. Remove from heat and let cool 5 minutes.

Step 3
Whisk eggs, cheese, milk, pepper and the remaining 1/2 teaspoon salt in a large bowl. Stir in spinach and the potato mixture. Divide the quiche mixture among the prepared muffin cups.

Step 4
Bake until firm to the touch, about 25 minutes. Let stand 5 minutes before removing from the tin.

🟢 A.M. Snack: 1/2 cup blueberries (42 calories)

🟢Lunch: 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup with 3 Tbsp. hummus and 5 seeded crackers (361 calories)
Ingredient Checklist
1 medium butternut squash (2-2 1/2 pounds), peeled, seeded and cubed (about 5 cups)
3 cups "no-chicken" broth or vegetable broth
1 medium onion, chopped
4 teaspoons curry powder
½ teaspoon garlic powder
¾ teaspoon salt
1 (14 ounce) can coconut milk
1-2 tablespoons lime juice, plus wedges for serving
Chopped fresh cilantro for garnish

Instructions Checklist
Step 1
Stir squash, broth, onion, curry powder, garlic powder and salt together in a 5-quart slow cooker. Cover and cook until the vegetables are very tender, 7 hours on Low or 3 1/2 hours on High. Turn off heat and stir in coconut milk and lime juice to taste. Puree with an immersion blender until smooth. Garnish with cilantro.
🟢P.M. Snack: 1 cup Herbal Chamomile Health Tonic (11 calories)
Ingredient Checklist
4 cups boiling water
6 bags chamomile tea
2 teaspoons grated fresh ginger
4 slices lemon
2-4 teaspoons honey
2 sprigs rosemary, lightly bruised
Instructions Checklist
Step 1
Stir boiling water, tea bags, ginger, lemon, honey and rosemary together in large heatproof bowl. Steep, stirring occasionally, for 20 minutes. Strain the liquid through a fine-mesh sieve, pressing on the tea bags to get as much liquid out as possible.

Serving Size: 1 cup
Per Serving: 6 calories; protein 0.1g; carbohydrates 1.2g; sugars 3g; vitamin a iu 6.6IU; vitamin c 4.1mg; folate 0.3mcg; calcium 5.5mg; iron 0.1mg; magnesium 2mg; potassium 15.1mg; sodium 3.1mg; added sugar 3g.

🟢Dinner: 1 serving Crispy Oven-Fried Fish Tacos (496 calories)
Ingredient Checklist
Cooking spray
1 cup whole-grain cereal flakes
¾ cup dry whole-wheat breadcrumbs
¾ teaspoon ground pepper, divided
½ teaspoon garlic powder
½ teaspoon paprika
½ teaspoon salt, divided
½ cup all-purpose flour
2 large egg whites
2 tablespoons water
1 pound cod, cut into 1/2-by-3-inch strips (cut in half horizontally, if very thick)
2 tablespoons avocado oil
2 tablespoons unseasoned rice vinegar
3 cups coleslaw mix
1 avocado, diced
8 corn tortillas, warmed
Pico de gallo
Instructions Checklist
Step 1
Preheat oven to 450 degrees F. Set a wire rack on a baking sheet; coat with cooking spray.

Step 2
Place cereal flakes, breadcrumbs, 1/2 teaspoon pepper, garlic powder, paprika and 1/4 teaspoon salt in a food processor and process until finely ground. Transfer to a shallow dish.

Step 3
Place flour in a second shallow dish. Whisk egg whites and water together in a third shallow dish. Dredge each piece of fish in the flour, dip it in the egg white mixture and then coat on all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.

Step 4
Meanwhile, whisk oil, vinegar and the remaining 1/4 teaspoon each pepper and salt in a medium bowl. Add coleslaw mix and toss to coat.

Step 5
Divide the fish, coleslaw mix and avocado evenly among tortillas. Serve with pico de gallo, if desired.

Daily Totals: 1,209 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.

12/16/2022

15 MIN BEGINNER B***Y WORKOUT (Low Impact, No Squats & Jumps) | Round & Lifted B***y

12/16/2022

How To Eat To Optimize Your Athletic Performance

Whether you’re a runner, weight lifter or casual gym goer, there are many ways to optimize your athletic performance. Sleep quality, workout intensity, supplements, stress – all these factors can impact your athletic performance. However, while the methods are many, few things are as critical to your training progress as proper nutrition.

So, how can you eat to optimize your athletic performance? Simply follow the expert advice provided by the Factor dietitian team below!

Your protein needs will increase based on the frequency and intensity of your workouts. Most recreational gym-goers should aim to consume 0.5 – 0.6 grams per pound of body weight. But if the bulk of your gym time is spent strength training, your intake should be 0.5 – 0.8 grams per pound per day.
While protein shakes are a popular selection, some options on the market contain unnecessary ingredients and lack digestive fiber content making them a less proven source when compared to natural protein sources. If time permits, fill a quarter of your plate with high-quality animal proteins (e.g., chicken, salmon and eggs) or plant-based options (e.g., almonds and chickpeas). However, if you’re slammed for time and need to rely on a protein shake or bar, make sure it contains whey protein, as it’s shown to be a top choice for protein synthesis, which is a critical component of recovery.

Carbs are your training fuel. As you eat them, carbs are metabolized into glucose (energy) very quickly to provide your body with immediate fuel for your workouts. As such, it’s important to keep good carbs stored in your muscles and blood to reach optimal athletic performance.
Eating carb-rich food before a workout can optimize your performance by topping off your existing muscle and liver glycogen stores. What’s more, consuming carbs during your workouts can help your body maintain elevated blood glucose levels, which can help enhance your performance and delay fatigue.
Finally, consuming carbs post-workout can help replenish your glycogen stores which prepares your body for your next training session. Bottom line – be sure to round out your plate with plenty of nutritious carbohydrate sources, such as fruit, quinoa and beans, to replenish your energy stores between training sessions.

When fueling your body pre-workout, the goal is to consume carbs for fuel and protein to provide your muscles with the right balance of amino acids. Ideally, it’s best to avoid eating immediately before a workout because, as your muscles begin demanding attention, your stomach may struggle to digest food causing unwanted Gastrointestinal (GI) issues. For ideal timing, start fueling your body about 1 to 3 hours pre-workout, depending on how your stomach tolerates food.
The format, duration and intensity of your workout also play a role in pre-workout nutrition. If your workout isn’t for 3 or more hours, try having a whole grain sandwich with lean protein and fruit. But if you’re working out in 2 hours, consider a milk-based protein smoothie made with protein powder, milk and a mixture of berries. Finally, if your workout is planned for less than an hour out, consume a simple snack, like a banana or apple.

Increasing your workout intensity or time is one way to power through plateaus and hit new benchmarks. However, the results you achieve from that additional effort will be hindered without proper post-workout nutrition. Post-workout nutrition has three purposes: replenish, repair and build.
It’s also essential to correctly time your post-workout consumption, as there is an optimal time frame for you to capitalize on your efforts. The Increased blood flow to your skeletal muscle after workouts causes nutrients to become more quickly available for your body to utilize. While research suggests that protein synthesis persists for at least 48 hours after exercise, your muscles are most primed to accept nutrients 45 minutes to 2 hours post-workout. Also, while protein is essential to recovery, carbs are equally important as your body’s carb stores can be substantially depleted during exercise.
Recovery nutrition doesn’t need to be complicated! Simple choices, like a peanut butter sandwich or a banana with almond butter, are enough. However, if your stomach is unsettled after a workout, consider consuming a nutrient-rich liquid substance, like a protein shake.

Despite being a critical component to athletic performance, hydration is often marginalized or overlooked. But your body needs fluids before, during and after exercise to perform at your most optimal levels. In fact, studies show that fluid loss in as little as 2% of your body mass is enough to cause a detectable decline in your performance. What’s more, anything beyond 2% fluid loss will not only affect your performance, it will increase your risk of nausea and other Gastrointestinal (GI) problems.
Proper hydration becomes even more critical during the hotter, sweatier months of the year. If you tend to exercise outdoors, it’s important to take certain precautions during your workouts to keep your body adequately hydrated. Try weighing yourself pre- and post-workout to assess how much fluid you lost. Another precautionary tactic is to increase your pre-workout hydration, as your body often sweats faster than you can drink liquids. Especially if it’s sizzling outside!

🟢. Listen to Your Body
When it comes to performance nutrition, every body is different, and you’ll need to pay attention to how your body feels during your workout. As the duration and intensity of your exercise changes, so will your nutrition and hydration needs. If your body is feeling overly sluggish or considerably more hungry, this could be indicators that your body needs an overall boost in food intake or a tweak in the macro distribution of your meals and snacks. Don’t let yourself get locked into one plan and listen to your body while learning to fuel it for optimal performance.

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