Macro-Friendly Watermelon Mojito!

Ingredients:

  • 100g Watermelon
  • 1/2 Lime, juiced
  • 4 Mint Leaves
  • Ice
  • 1.5 fl oz. White Rum
  • Club Soda

Directions:

  • Blend watermelon until liquified
  • In a small bowl, muddle lime & mint leaves
  • Pour over watermelon
  • Add ice
  • Top with rum & club soda, stir.
  • Garnish with mint leaves

*If you want it sweeter add a sprinkle of sugar or sweetener.

Macros if logging alcohol as carbs: 32C 0F 0P 

Macros if logging alcohol as fats: 7.5C 11F 0P

 

 

5 Foundational Habits to Creating Your Ideal Nutrition Plan

Would you ever bake a cake without making sure you have all your ingredients before you start? 

Would take off on a road trip with an empty gas tank? 

Or be caught dead getting into a boat with a hole in the bottom? 

What about getting surgery from a doctor that never finished medical school? 

You better believe if you are spending a ton of money to build a house, you will make sure it start with a rock solid foundation!

The point is, there is a process to everything in life. Sure, you could start baking that cake, but you would quickly have to stop what you’re doing to get all the correct ingredients, which ends up making the process longer, or you bake the cake with a missing ingredient and guaranteed that cake will turn out a little funky. 

We wouldn’t take off in a vehicle with an empty tank or a boat that’s sure to sink, that would blatantly set us up for some major trouble! Even more importantly, we would absolutely never expect to go into surgery and find it acceptable that the “doctor” we were seeing skipped a few steps in med school and allow them to work on us! 

So why do we find it acceptable to take shortcuts in our own lives and our own health? We take our time in so many other areas of life to make sure we do it the right way, yet we want the quickest, easiest way to results in our nutrition and fitness. 

At Flex Fuel Nutrition, we are firm believers in putting in the time and the work at the start of the process to build strong roots to build nutrition habits the will last a life time and can’t be shaken. Does this mean perfection? Absolutely not- there’s not such thing! But it does mean creating habits that will get you the results you are looking for and then better yet, keep those results! Will it happen super fast or easy? Well, it happens at a different pace for every person. Why? Because every person is unique, every life is unique and what it takes to establish the habits that will work for your life are different from the person next to you. 

No matter where you are in your journey, we believe there are a few foundational habits that can instantly shift your health. If you implement these habits, you will absolutely be creating  roots  that will be unshakable and eliminate the up and down battle in your nutrition.

  1. SLEEP

So necessary. So crucial. Yet so neglected and underestimated. Quality and quantity and matter here and although calories, macros and food quality matter, sleep is just as important. This is the time where are body recovers and renews itself. This is the time where proper hormone function is restored and our body is signaled the green light to keep running at full speed. Without enough sleep, our bodies are functioning only sub-par. So, if you are struggling with sleep, here are a few ways to start improving it today:

 Set firm bedtime/waking hours. Even if you crawl into bed and can’t fall asleep for the life of you, doing this ritual day in and day out will train your body and brain that it’s time to get some Z’s! Be militant in your bedtime! 

Turn off all blue light 60+ minutes before bedtime. Blue light signals the part of our brain that tells us it’s time to be alert and awake- the last thing we want before bed! If this is absolutely a struggle, get yourself some blue light blocking glasses and where those at night! 

Brain Dump! Ever lay down and right away your brain starts going a million miles an hour, thinking of everything you need to do the next day or what happened that day? Take 5 minutes before bed to write down all of your to-do’s for the next day and journal anything else on your mind. It will help your brain to calm down, get it out on paper and eliminate the fear of forgetting anything important the next day. 

Create a relaxing environment. Make your bedroom your sanctuary. Get rid of distractions and make it a place you can retreat to, to calm your mind and body. 

2. WATER.

As you can already see, these habits aren’t going to be rocket science! But we can’t reiterate or stress these simple habits enough and water is at the top of the list. Our bodies NEED water to function and survive. Water aids in digestion, gives us energy, transports nutrients throughout our bodies, supports healthy hair, skin and nails, helps prevent bloating, curbs cravings and false hunger signals. 

Aim for 1/2 your bodyweight in ounces. If you start tracking your water and find you are way under this, start where you are and at 16oz a day for a week. Then, each week keep increasing! 

Carry around a water bottle and shoot to drink ‘X’ number of them a day. We love HydroFlask or Kleen Kanteens. 24-32 ounce bottles are usually easy to carry with you and an easy way to track how much you’ve had in the day. If you need to get more detailed you can make time markers throughout the day, for example: “drink bottle #1 by 10am” and so on through the day! 

Spice it up! If drinking water bores the living daylights out of you, try adding in some organic lemon, lime or cucumber slices or even some fresh mint! 

3. PRIORITIZE REAL FOOD! We are meant to eat real foods, end of story. Are processed packaged foods ‘bad’? No! (Remember there is no such this as good or bad food!) Rather, ask yourself if that food is truly benefitting you. If we fill our diet with mainly whole foods, we will be much more satisfied, balanced and leave less room for snacking on those foods that aren’t serving us. We will get the nutrients we need, will have better digestion, energy and fuel to do the things in life that we love. If we are filling our daily calories with processed, packaged foods, it is much more likely that our bodies will have an adverse reaction and lead to a host of problems! 

Aim to get your proteins from organic meats and whole carb and fat sources with protein sparing nutrients. Organic animal protein is the quickest way to get a substantial amount of protein in and having a serving at each meal will help you hit your goal easily! Don’t forget that eating foods like veggies, beans, potatoes will also have protein sparing nutrients that will help add to your daily intake! 

Get the majority of your carbs from veggies, potato, squash, grains and fruit! Everyone needs their greens! So put this at the top of your list! We all respond a little differently to different carb varieties so pay attention to how you feel after eating them. This is where we get our daily fiber intake, which is crucial for digestion and moving toxins through our body! Be sure you are getting enough fiber and keeping sugars within a healthy range! 

Healthy fats are not the enemy! Fats tend to get a bad wrap, but let’s be real, fat is delicious! If we don’t have to eliminate it, why would we?! We need fats for healthy hormone and brain function and it’s a great source of energy, so eat up butter cup! Of course, keep in mind that 1gram of fat has over double the calories of 1gram of carb or protein, but a small amount really does go a long way! Eat in moderation and you will be in a happy place! Find your fats from foods like avocado, nuts, seeds, coconut oil and olives/olive oil! 

4. MOVE EVERY DAY. Walking from your couch to the kitchen doesn’t count! Move with intention every. damn. day. We were not meant to sit all day every day at a desk, a computer, on a couch, a car or a plane. In today’s society we have to actively combat being sedentary. 

Track Your Steps.

This is an easy way to make sure that you are moving throughout your day. It’s easy to get caught up in the daily tasks and realize you haven’t moved all day long! There are tons of devices like Fitbit or Apple Watches that you can easily track you movement with. Start by tracking a normal day, see where you land, then try to increase your day by 1000 steps each week. 10k a day is a great goal and is an significant amount of daily movement!

Find something that will keep you interested!

If you are forcing yourself to do a workout you hate, that habit is a means to an end. Just because your family or friend loves a certain form of exercise doesn’t mean it’s necessarily right for you! Find something that is appealing to you that you can stick to! As long os you are challenging yourself and moving your body, you are doing something that is healthy for you! 

5. TRACK YOUR FOOD

This is a great first step if you have a specific weight loss or performance goal, to finding out what your next step should be! If you have no idea how many calories you are currently intaking or what the balance of those calories are, then how do you know what your next steps should be? 

Get a food tracking app! 

We love My Fitness Pal but there are others like Lose It or Chronometer that work well too! Input the food you eat daily, to find out where you currently sit with calories. Doing this can teach you a lot about the food you eat! Track your food for 7 days so you can see the pattern in your intake.

Look at average calorie intake over the week. 

If you are eating super low calorie, high calorie or somewhere in between, knowing where you’re currently at can then help you figure out which direction you should go in terms of calories from there. 

Look at balance of proteins, carbs and fats. 

Tracking your food is a great way to see where your calories are coming from. Maybe you’re getting a ton of carbs but hardly any protein? Or maybe you love fats but aren’t getting enough carbs to fuel your activity level? The balance of our calories is crucial to making sure we are properly supporting our goals and lifestyle. 

These are just a few starting points to changing your habits long term. We don’t need to overcomplicate it! We recommend nailing these down for a solid month and then start challenging yourself more and more from there. Too much too fast can result in overwhelm, so remember to create small wins and then build from there! 

If you are ready to make a change, but aren’t quite sure how to structure it or where to start, we created our 4 week course, Flex Fuel Roots, that can help you with exactly that! If you aren’t quite ready to hire a coach but need some guidance establishing core, foundational habits, this course will take you step by step in establishing those! 

Flex Fuel Roots

 

Mediterranean Bowl

Bowls are all the rage these days and for good reason! They are a super easy way to throw together a well balanced meal and get tons of micronutrients! We put a mediterranean flare on this one for a nice change!

 

Ingredients

  • 4oz Chicken Breast, diced
  • 140g Brown Rice & Quinoa (we used the Kirkland brand)
  • 85g Spinach or Kale
  • 3 Olives
  • 1 oz Feta Cheese
  • 4 oz Zuchinni, sliced
  • 2 oz Cherry tomatoes, sliced in halves
  • 4 oz Broccoli
  • 130g Artichoke Hearts
  • 1T Basalmic Vinegar

Directions

  • Over medium heat, cook chicken in 1/2 basalmic
  • We used the microwavable bags of brown rice/quinoa, all you need to do is throw in the microwave or heat in a pan!
  • In large pan sauté’ veggies in other half vinegar
  • After veggies are cooked through, throw in spinach or kale until cooked half way.
  • In a bowl, layer spinach or kale, rice, then chicken and veggies. Top with Olives and feta!

Serves 1:

Macros: 66C 15F 50P

*To make lower carb, cut down on rice or eliminate completely!

Mama Kaylene is BACK!

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Kaylene has been with Flex Fuel Nutriton from the start. She orginially signed up to lean down for her wedding day and since then has celebrated a couple of anniversary’s, a pregnancy and the birth of their son, Bo. Her journey is such a good example of the phases we all go through in life and how your nutriton should change with them. We sat down with her right before the birth of Bo and will link that blog below in case you missed it. Now, one year later, we are sitting down with her again to chat all things baby, fitness and life! 

1) We’ve got to watch you get married, celebrate your pregnancy and have your son Bo who just had his first birthday. Through each of those different life stages, your goals have changed. What would you say you’re currently aiming for?

Right now I think my main focus is trying to get back to planning my meals and hitting my macro goals more consistently. Days are crazy with a one year old and sometimes I let the planning and prepping slide which just makes things more crazy! I’m also working on getting back my strength that I had pre-pregnancy. I have all my skills back and for the most part movements all feel normal. Now I just need to get buff again.

2)      How has your nutrition changed from pregnancy until now? 

Honestly it has mostly stayed the same. I continued to track through pregnancy, and while I wasn’t perfect, it definitely helped me stay away from the “eating for two” mindset. Bo is very allergic to milk, eggs, and peanuts, so up until a week ago I haven’t been able to eat any of that. In a way it helped me to eat more healthy foods. It is so nice now for the first time in about a year and a half I can eat whatever I want with no limitations! But overall my nutrition throughout has focused on hitting my macros and getting in that fiber! 

3)      What has been your biggest struggle post pregnancy? Your biggest victory? 

Right after Bo was born the hardest part was making sure I was eating throughout the day! I think I started tracking macros about two weeks after he was born because I realized I was not eating nearly enough. Besides that the biggest struggle has been being patient. I really expected my body to bounce back quickly and that was not the case at all. It has been a slow process, but I’m happy with where I am at now. I think my biggest victory is getting to have so many PRs at the gym, because everything post baby is a post pregnancy PR! Getting up on the rings again a couple of months and getting my ring muscle up on my first try was probably the most exciting victory. Knowing I hadn’t lost it after not doing any in so long was pretty fun.

4)      In our last testimonial, we chatted all things pregnancy (if you missed the first post, we’ll link it below). You were able to give tips you found helpful to other expecting mothers. Now that you’re one year post pregnancy, what is some advice that would be helpful to mothers who are just starting their fitness/nutrition journey post baby? 

Take it slow. Especially with the fitness part. I HIGHLY recommend going to see a pelvic floor physical therapist. My midwife was not going to give me a referral at first so I was going to pay out of pocket and go anyway. I finally wrote her a list of all the reasons I felt it was important to go and she wrote me a referral. It was probably the best decision I made post baby. Listen to how your body feels (but more importantly listen to your pelvic floor PT) and don’t push the heavy weights. Those will come back with time!

5)      If you could go back in time to right after having Bo and tell yourself one thing that you know now, what would it be? 

That a year goes by so quickly! Consistency is key, especially with nutrition, and even when it felt like I wasn’t making any progress I really was (it was just slow!)

6)      2018 is closing. Any big goals? 

Strength, strength, strength! My lifts are all still not what they were, but I know I will get there! I probably won’t hit those goals before the year is up, but that is okay. I think other than that just getting more consistent with planning my days the night before or the morning of, and doing some more prep on Sundays. I know I am more successful with hitting my macros when I do these things, but time gets away from me and it doesn’t always happen.

Kaylene’s story is one we can all relate to. Plans in life change, exciting things come up but that doesn’t mean your nutriton has to take a back seat. If you are interested in learning more about what plan is right for you, hit the ‘Apply for coaching’ cutton at the top of this page and shoot us an email. We are happy to jump on a call with you and chat about what you’re currently at! 

 

Thank you Kaylene for sharing your story! 

Read Kaylene’s post baby interview HERE.

 

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Dieting is dead, welcome to the Flex Fuel life

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Its hard to stand in a room full of people, all eyes on you, and talk about such a touchy subject….the broken world of dieting. Luckily, its easy to talk when you’re so passionate about the topic and it was actually hard to squeeze in everything we wanted to say in an hour, we simply couldn’t. The things we were able to talk about, things like the importance of protein, fats and carbs in your diet were hot topics within the group. Another hot topic was how most people come to us actually under eating and the diet industry is mostly to blame for that. For years, we’ve heard to lose weight you must eat low fat, low carbs or try the numerous diets like the HCG diet, the 1200 calorie counting diet, or the cabbage detox…really the list could go on. The one thing these all have in common is that it leads people into believing food is the enemy and to lose weight, the less we eat, the better. Those diets teach that in order to see results, you have to take drastic (yet unsustainable) measures like eliminating entire food groups or practically starving yourself, or that you have to follow a specific meal plan and that is SO wrong. Those misleading diets create damaged metabolisms for so many and ultimately set people up for failure. This is why we are doing these seminars, to educate people, discuss why we love flexible eating so much and to shed some light on the messed up ideals people have about dieting. We want to get people talking and show them that it doesn’t have to be that way, that what they’ve been taught about fad diets is wrong and start a movement, that dieting is dead. 

    This is just the start for us. We will be doing seminars as often as possible in any gym that will have us :) We want to get to know you and meet the people we are serving! If you already are a client with us, hopefully we can come to your gym, your territory and talk to others about Flex Fuel. If you’re not a part of the Flex Fuel family, you may be wondering, what the heck is Flex Fuel in the first place? What do they even offer? Well, you’ve come to the right place! Let me fill you in on what exactly we are and why you want to be part of our team, let’s pretend you just signed up….Welcome to the Flex Fuel life! 

1) Personal one and one coaching    

    We are a nutritional coaching company with an emphasis on flexible eating. We work with clients to provide a macronutrient prescription specific to their goals and lifestyle. There are plenty of online macro calculators where you can plug in your basic stats and out pops a generalized macro prescription. There is a major flaw in that! Those calculators do not take in to consideration that every.single.person. is different. We all have different lifestyle factors that come in to play; different goals, diet histories, food allergies, stress levels, sleep patterns, work schedules, and what your current food intake looks like as far as calories and food quality. We look at all of that. Upon signup, we will have you fill out an intake form because we want to know all those details, including the basic stats like age, weight, height, measurements and starting pictures. Those details make a huge difference in where you are starting with us and what adjustments we make along the way. A generalized calculator cannot do that. 

2) Weekly Check ins

    Once we get all the information we need, we send you your personalized starting macronutrient numbers along with a weekly check in day, a check in check list and a sheet to document your data. At weekly check ins we review your data from the previous week and how close/far you came from your daily targets. We want to know if you had any major stressors that week, how your sleep patterns were, how was training/activity level, in general, we want to know how you felt that week! What did you struggle with? What were small victories for you? What were some big victories for you? Again, we want to know it all! Our clients are not just numbers on a screen, we know each and every one of them in detail because we want to create a healthy lifestyle that enables them to reach their goals yet is something they can sustain long term. 

3) Accountability and support

    Having a nutrition coach is huge. We all do better when we have someone to be accountable to, its a proven fact. Katy and I both have coaches we answer to because it keeps us accountable to our own personal plans. Signing up to be part of our Flex Fuel team gives that element of accountability. You have a coach to check in with every single week and if you’re struggling during your week, you have that support to reach out to for help, how cool is that?! 

4) Coaches who care

    We care about every single one of our clients. We want you all to reach your goals and we want to do it in the healthiest way possible. That means we might not always tell you what you want to hear but by being able to evaluate your weekly data without personal bias or emotion, we can make the right changes from week to week. Its easy to be following a plan on your own and have the feeling one day of “I feel fat!” so the next day you overcompensate for that and eat much less…which then leads you to binge 3 days later because you’re starving and so begins the vicious cycle. We know this process can be a roller coaster of emotions and we can help you work through those emotions but we as coaches are able to separate emotion and factual data in order to make the best decisions possible surrounding your plan from week to week. We also want to teach you tools that you can take with you and utilize the rest of your lives and we do that by educating you as much as possible at each check in. If you want to know why we are making a certain change, or our thoughts behind a certain plan, ask! 

5) A community of like minded individuals 

    We have a private Facebook group you’re added to upon signup. Its a great sounding board for questions, to read about tips and tricks from other people who are following a flexible eating lifestyle and to share favorite recipes or items you love! There is so much strength in community, and its awesome to get to know people who are working towards their goals just like you! 

 

Flex Fuel is so much more than coaching nutrition basics. We know there is much more detail that goes into creating a plan than a generic online calculator or food plan and the emotion that goes hand in hand with lifestyle goals. We work with each individual to create the best plan possible and when you sign up, you’re not just signing up for a generic macro prescription, you are signing up to join a team of people who actually care and can help you reach your goals. 

 

We are currently working on our 2018 calendar and filling up weekends with Flex Fuel seminars. If you would like us to come and talk to your gym, please email us at info.flexfuellife@gmail.com

 

If you want to know more about Flex Fuel and want to attend one of our seminars, sign up for our weekly emails at www.flexfuellife.com, we’ll be sending out emails for upcoming seminars. 

 

Have a kick ass week! 

Mallory

 

Eat to LIVE!

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Establish That Your Nutrition is a Priority

If we want to live our lives to it’s fullest potential, our health directly affects this. It is easy to say we don”t have time to prioritize our nutrition but I see two main problems with this:

1. If we don’t prioritize our health now, it will take away from our overall longevity and quality of life at SOME point. Don’t put off doing what you can NOW to live a long, healthy life!

2. If we don’t prioritize our health now, it directly affects how we feel about ourselves, inside and out. If we feel our best, that translates over into other aspects of life like our mood and how we treat others, our energy in our days, staying present and alert in our jobs and relationships and being able to be active and physically do what we want our bodies to achieve. 

It is easy to think setting aside time in your day to plan and prep your food is selfish or other things are more important. However, knowing this small step will have a direct affect on the big picture, , it is necessary! In the long run it will be less stressful if you take this time to set yourself up for success!

Establish Your Non-Negotiables

Aside from nutrition, what are the non negotiables in your life? Family? Work? Date night? What do you want to be your main focus, the things you put all your energy into? What do you want to look back on and know you were fully present for? 

Got them?

Good, now anything that is NOT in your top 3, eliminate. 

There is only so much time in a day and there is only so much energy we can give. Make the energy you do put out, quality and towards something you really, truly want to invest in. 

Can we give some energy, at some point to those other things lower on the list? Sure, life changes and priorities can change, but always be real with yourself. Ask yourself what is going to give you your BEST life and what you can live without. 

Establish What Nutrition Plan Fits Your Life

Everyone expends energy differently in their day. This is why it is SO crucial to focus on you, your life and what YOU want and need. No one else. Focusing on what others around you are doing and achieving is a waste of time! No two people are the same in the amount of sleep, food, recovery and activity they need. 

There is not only one nutrition protocol! At Flex Fuel we are constantly learning, growing and striving to find what works best for you as an INDIVIDUAL. If you are doing the exact same diet or macro intake as your best friend, it is most likely not what is appropriate for you! 

If you are struggling to make your nutrition plan fit into your lifestyle, it is time to take a look at why it’s not working and what the steps are to making it work! Your nutrition plan should give you the freedom to LIVE! 

Need more guidance? Shoot us an email, comment below or just dive in and sign up, the time is now!

Live it up today!

Love,

Katy

 

To Drink or Not to Drink?? That is the Question!

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I think the real reason for this is I drink much less frequently than I did in my early to mid twenties and I eat much cleaner and balanced now as well. Now when I drink alcohol, my body is much more sensitive to it and being used to clean, whole foods filling my 1800-2000 calories a day, it goes on strike wihen I try to replace those calories with not-so-nutritious alcohol. 

Don’t worry, this post is not going to shame you for drinking, I love a good drink just as much as the next person! I just want to address the subject and some common questions we get. Hopefully I can bring a little more clarity to the subject and help you make a more educated decision next time you do….. or don’t, tip one back! 

We love macro counting because you can fit the foods and drinks you love into your daily macronutrient intake. However, does that always mean that just because you can fit chocolate cake or a piece of pizza into your macros it’s the best decision for your health? Is that big margarita going to make you feel like a million bucks the next day? Not always, but it also doesn’t mean you can’t enjoy those things.

Our bodies require protein, carbohydrates and fats to function. There are 4 calories to 1 gram of carbs and 1 gram of protein, 9 calories to 1 gram of fat and 7 calories to a gram of alcohol. When we consume protein, carbs and fats our bodies immediately get to work to metabolize our food. When we drink, our body doesn’t recognize it as one of those three necessary macros and wants to rid of it as quickly as possible so instead of metabolizing our food, it works on the alcohol instead. This can result in our body holding off on metabolizing our food and runs the risk of storing it as body fat instead of using it as fuel! 

So when should you just say no to that drink and when is it okay to indulge? I say tell me your goals and that will give us your answer! 

Is significant weight loss and body composition change your current goal? If the answer is yes and you really want to do everything in your power to get there, I think it is best to skip the drink. 

“But Katy, one glass of red wine a day is good for your heart health!”

Sorry Charlie, but NOT drinking wine every day is better for your heart and your waist line! I hear all the excuses in the book, but at the end of the day your body is going to respond to clean, whole foods much better than it is to alcohol. 

Is your goal to get shredded and see a 12 pack? Again, I would definately keep the liquor limited. Yes, there are plenty of super lean individuals out there that drink but it is going to be easier and you are going to feel a lot better if you pass up the drinks. If you are in a caloric deficit, your calories are already super limited so to fit alcohol into your macros is probably going to mean that your food intake is going to be super limited. Splitting up an already low caloric intake between alcohol and food is tough to do and can often result in an unwanted binge. It can already be a challenge mentally to adhere deficit macros, let alone when you are drinking part of those calories. 

Is your goal to find the balance of healthy eating, yet enjoy your social life? If you fall in this category of coarse you can have a lean body and look amazing! You may just have to be okay with a little slower progress or not walking around with 6 pack abs 24/7. This also doesn’t mean if you are in the above two categories you can’t have a social life, obviously! This group just may be a little more lax than the others. If you love those Friday or Saturday nights out with your friends or significant other and you don’t want to track during those times or you want an extra drink or 3, then that is okay! You just have to know where you stand with your goals and that things may not move as fast if you are doing this. 

At the end of the day, you know your goals and you know how alcohol affects your body. I encourage you to be honest with yourself and what your goals are. Before you tip one back, ask yourself if that drink is in alignment with your goals. At Flex Fuel we strive to help you create a plan that works for your life, while simultaneously helping you reach your goals. This looks different for each person and if you need help figuring out which path is best for you, we are happy to help you figure that out! Life is not black and white and neither is your nutrition journey! 

Cheers,

Katy

 

 

Taco Tuesday (or any day!) Macro Style!

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Actually everyday I pretty much think about tacos or any type of Mexican food. On our recent trip to Arizona, we found delicious Mexican food everywhere we turned and im pretty sure I could have eaten it for every meal! Okay, maybe except breakfast. It seems like tacos are all the rave these days and the great thing about them is they are filling and can be made in a way that is healthy and not jam-packed with calories! I thought I would give a few different alternative ideas that you can use next time you get invited to taco Tuesday with your friends or want to make some yourself but don’t want to blow your macros. Feel free to comment below with way you love to fit your tacos into your day! 

 

1. Go for the corn tortillas!

If you want your taco in a tortilla, corn is the way to go if you are trying to keep calories low. Your average corn tortilla is smaller and therefore the macros are lower.

Macros for 1 tortilla: 1F-13C-2P

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2. Pick Lean Meat

Filling your tacos with meats like chicken or fish will keep calories down. Steak and pork are much higher in fat and will sky rocket calories fast! If you are cooking at home, using those higher fat meats are much easier to measure out, but in a restaurant they will be much harder to guesstimate. When you guess on lean meats, there is much less room for error. If you are cooking at home, you could do half and half to get a mix and still keep calories down! Sub out ground beef for a leaner version or ground turkey or chicken!

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Macros: 

4 oz chicken: 4F 0C 35P

4 oz Tilapia: 3F 0C 30P

4 oz Sirlion Steak: 16F 0C 31P

4 oz Pork: 16F 0C 31P

4 oz Ground Beef (85/15): 17F 0C 21P

**all of these are general macros, make sure to weigh and measure the specific meat you are using!

 

3. Watch where your flavor comes from!!

How you season and cook your tacos can make or break your caloric intake. It is easy to double your calories just by how you cook and season them! Tacos can still be just as delicious while choosing low macro options for flavor!

*Cook with minimal to no oils. Measure out your oil you want to cook in, if you need any at all! You can also choose to sautee’ your meat in salsa and that will give you huge flavor without the calories! If you are at a restaurant, request they cook it in no oil, or even in lime juice!

Macros: 

1T Olive Oil: 14F

1T Butter: 12F

1T Coconut Oil: 14F

 

*Low calorie sauce alternatives. All the delicious sauces can add up quick. Here are a few options that will keep your macros happy!

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Fresh Salsa 2T : 0F 4C 1P

Light Sour Cream 2T: 2F 3C 2P

Reduced Fat Cheese 28g : 6F 1C 1P

Franks Red Hot Sauce: Macro Free!

Mrs. Dash Fiesta Lime Seasoning: Macro Free!

 

4. Skip the Tortilla! 

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*Sautee’ all your taco toppings and pour over a bed of lettuce!

*Roast a bell pepper and fill it up!!

*Wrap up your toppings in a leaf of romaine lettuce! 

*Sub out tortilla for Non-fat refried beans or black beans for more protein and more nutrients! 

 

Hopefully this gives you some more ideas on how to enjoy the simplicity and deliciousness of Taco Tuesdays! Post your pictures and recipes and let us know how you enjoy!

 

 

 

Pork Omelette over bed of sweet potatoes

 

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Pulled Pork filled Omelet over Cauli rice, butternut squash and sweet potatoes

••••••••••••••••••••••

100g sweet potato

100g butternut squash

80g Cauli rice

136g egg whites

5oz pulled pork

2oz mushrooms

4oz yellow squash

2 oz red onion

14g reduced fat chedder

40g spinach

••••••••••••••••••••••

Sautee’ butternut,sweet potatoe and cauli rice until soft. 

Combine rest of ingredients in a bowl and cook over medium heat in covered pan into an omelet. 

Mash sweet potatoe mixture onto plate, put Omelet on top and fill with pork!

*top w/avacado and salsa

MACROS: 43C 10F 58P

Avoid the Chicken Blues: New ways to spice up that plain, bland chicken!

 I love it all, I dare you to name one kind of candy I don’t like because I don’t think it’s even a thing. It’s also crazy to think it’s almost February which means for a lot of people, those new years resolutions are already a month old and now is that time where a lot of people either stick to their guns or slowly start dwindling. Stick with it, do the things you really don’t want to do, to get the things you really want. One of my resolutions is to mobilize more. After a super long day the last thing I feel like doing is coming home and stretching but I have been doing it and I feel SO much better when I do. The benefits it produces far outweigh those 20 minutes exta minutes of couch sitting. 

Now that we are almost a month into January, those new habits we have started to create can slowly start to feel like a chore- boring and unexciting. The excitement of sticking to your new workout regimine and busting your rear in the gym might be losing it’s sparkle, or all those new, healhty foods you have been incorporating might be getting old real quick. Im a firm believer in keepin’ things spicy. Whatever you are doing, do it with some sass. Make the monotonous things in life fun. Don’t let things get dull, that is where the temptation of throwing in the towel sneaks in and we lose our fire to keep going. 

In blogs to come I want to continue to help you all to find new ways to keep things fresh. Today I wanna talk about chicken. Yes, chicken! It’s that staple item that is packed with protein, lean and can go with almost any dish. Fad diets are often known for their “chicken-rice-broccoli,” basis and for good reason. It is clean, lean and easy! One of the joys of flexible eating is you can eat what you want. You can make that chicken come to life! I wanted to take this basic, staple food and give you some ideas on how to switch it up so you don’t get the chicken blues. 

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Texture

  • Diced- cut up your chicken into small cubes and stir fry in a pan! Add to stir fry or pasta!
  • Strips- cut long-ways into strips! Top on a salad or serve restraunt style with some homemade sweet potatoe fries!
  • Shredded– Cook whole breast first, then with two forks, shred apart. Great in burritos or on taco salad!
  • Whole Breast– bake in the oven whole for a simple, easy approach! 
  • Ground– you can buy it ground at the store, make it into burgers, meatballs or integrate into any recipe!

Spice It Up!

  • Lemon Pepper- Great zesty way to add flavor in a simple way.
  • Pesto– Set a side some extra fat allotment- it’s worth it! Great smothered over a whole breast or use as sauce on diced chicken with pasta or zuchinni noodles!
  • Fresh garlic- In my opinion, the best way to flavor blast any kind of meat!
  • Thyme and Rosemary- These go great together and put a different spin on things!
  • Curry powder- put a thai twist on things! Serve with stir fry veggies and top with some peanuts!
  • Taco Seasoning-  can’t go wrong with a little mexican flair! 

Cooking Method

  • Bake- Prep it and then put it in the oven! 375 degrees is usually a safe bet. 
  • Pan Fry Use cooking oil of choice, changing up your oils can change up the taste! Play around with coconut oil, olive oil, avacado oil, sesame oil and more!
  • Crockpot– Throw in the crockpot in the morning on low with seasonings of choice, come home at night to tender, delicious chicken!
  • Insta-pot– my new fav method. You can put a whole batch of chicken in and it’s done in 15 mintues! It practically falls apart it’s so tender!
  • BBQ- throw it on the grill! Char broiled chicken will have you thinking it’s summertime in January!

Accessorize!

  • Stuff it- cut into the middle of your chicken breast and fill it with cheese, spinach and mushrooms, ham (more protein!) marinara, peppers or whatever tickles your fancy!
  • Top it- caramalized oinions, bacon, alfredo, bbq sauce, soy sauce.
  • Pair it– combine it with pasta, veggies, potatoes, put in in a burger or a quesadilla! Get creative!

Don’t give up on this easy staple, I challenge you this week to do something different with the same ol same ol!! 

Have a great week and keep it spicy!

Love,

Katy