More Healthy Food Swaps!

Here are 3 more simple food swaps you can make to save on calories and improve your health!

Plain ‘ol gummy bears… or any candy for that matter are sugar-laden! These smart sweet gummies have no artificial sweeteners or sugar alcohols and they taste amazing!

Get some for yourself here: Smart Sweets

There are so many, healthier ways to add some sweet to whatever you’re eating or drinking! Pure cane sugar is a thing of the past, next time you want to sweeten up your day, try stevia or monk fruit!

Craving a waffle or pancake? Next time try Kodiak Cakes! They are full of much more wholesome ingredients, are way more satisfying and filling and are packed with protein! Plus all of their flavors are to die for!

Philly Style Stuffed Portobellos

This recipe is super filling and protein packed! Use any variety of protein, I used elk meat but I know not everyone has that readily available, so for this recipe I used sirloin steak. Mix it up with any type of meat you’d like!

Processed with VSCO with fs16 preset

Ingredients:

  • 1lb Sirloin Steak
  • 6T Jalepeno Cream Cheese (or plain & add a jalepeno!)
  • 4T Light Sour Cream
  • 2oz Swiss Cheese
  • 100g White Onion, diced
  • 100g Green Pepper, diced
  • 4 Portobello Mushroom caps, hollowed

Directions:

  • Preheat oven to 400
  • In a pan over medium heat, cook steak in small strips until slightly pink.
  • Add onions and peppers, and innards of the mushrooms you scooped out, cook until slightly tender.
  • In a large bowl mix with sour cream , cream cheese & meat mixture
  • Stuff each cap evenly with mixture & top 1/2 oz swiss cheese
  • Back for 15-20 minutes or until mushroom caps are tender and cheese is melted.

Macros per mushroom cap: 14F 11C 45P

Hearty Stuffed Peppers

Ingredients:

  • 800g or 4 Whole Peppers, topped & gutted
  • 1lb Ground Elk (you can also use beef, turkey or chicken)
  • 200g Sweet Onions, diced
  • 8oz Mini Portebellos, diced
  • 1 Jar Trader Joes Vodka Sauce
  • 2 oz Mozarella Cheese
  • 1 Cup White Rice (or brown or Quinoa)

Directions:

  • Preheat oven to 375 degrees
  • In your rice cooker or Instant Pot (I used instant pot for 8 minutes high pressure) Cook your rice.

  • While rice is cooking, brown onions and meat.
  • When meat has little pink add in your mushrooms, rice and sauce

  • Stuff each pepper with mixture and top with 1/2 ounce mozarella
  • Bake in the oven for 30-35 minutes or until peppers are tender

Macros for 1/2 Pepper:

5.4F 24.4C 20.6P

How to Grocery Shop Like A Boss!

Grocery Shopping can be a daunting task, some of you may have it down, others of you may feel like a lost puppy dog wandering the isles aimlessly, forgetting 10 things you needed because you just don’t even know where to start!

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Wherever you land n the spectrum of grocery shoppin’ skills, we have some tips that will hopefully make things a little easier! Check out at the end of this post we have our easy grocery list and a list of foods that can help break it down even simpler for you!

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🔸Shop the perimeter of the grocery store first: This is where the freshest, simplest foods live & where you want the majority of you food to come from! Think short shelf life! Non processed & minimal ingredients is a great place to start!
🔸Plan your week before you go! Scope out your kitchen on what you have- or don’t, then decide what you want for your meals and snacks. This will keep you focused on what you truly need & keep you from buying unnecessary items!
🔸Focus on proteins, carbs and fats:
-Protein: organic is best! Make sure you are stocked with enough for the week, buying in bulk can be the more affordable way to go! Building your meals around protein is an easy way to start!
-Carbs: Veggies @ at least 2/3 meals a day is a great goal (if not all of them!:)) High quality veggies don’t have a long shelf life, so it can be helpful to keep frozen veggies on hand in case you run out & a mid-week mini trip back to the store if need be to re-stock! Then compliment your veggies with foods like potato, rice, quinoa, beans.
Fats: High quality cooking oils like coconut, olive, avocado, grassfed butter are always good to have on hand. Your protein sources can often supplement some fats for your day as well and high quality fats like avocado, nuts & seeds!
🔸Build your meals as listed above: Protein, carbs and fats made from Whole Foods!
🔸Make sure you are stocked on spices! This is a great way to add zest and interest to you foods & change up the norm.
🔸Try one new recipe a week (or more of you have the time). Plan at the start of the week so you can grab all the things you need when you hit the store!

3 Healthy Food Swaps!

A few more healthy food swaps coming’ atcha!

Ranch dressing: dressing can be a quick way to add up calories or make that fresh salad you made, not so healthy! @bolthousefarms makes great Greek yogurt based dressings that have a fraction of the calories and much, much cleaner Ingredients! ⠀⠀

Pasta: @traderjoes (& a growing list of other brands) make a red lentil pasta that is a great replacement for the enriched flour pastas out there. If you are wheat intolerant, trying out the alternatives pasta is a great way to still be able to eat delicious pasta without the negative health effects! Other options are chickpea black bean or edamame pasta- not to mention these options are usually higher in protein! Or make pasta out of your zuchinni, spaghetti or butternut squash! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Yogurt: this May appear healthy from the outside, but the yogurt in the left can have as high as 30g carbs & 15+ grams of sugar!! Opt for yogurt with no added sugars or plan yogurt and add your own fresh fruit! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Meet Kara! (post partum with twins!!)

Checkout our amazing client @_kara_mae_ ! She is 5 months post-partum & fueling her body to take care of her TWIN babies, be a nurse, a girlfriend, mother, Crossfitter & all around just be superwoman!
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(Katy’s) Full Day of Eating!

⚡️Day of Eating⚡️
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This is my (Katy) full day of eating yesterday! This is how I eat most days, it is simple, easy & balanced!
Eating well doesn’t have to be boring but it also doesn’t have to be complicated!
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Breakdown:
▫️4:30 A.M: Coffee w/ 1 scoop @vitalproteins/1T 100% Maple Syrup/2T Steamed Grassfed 1/2 & 1/2
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▫️Breakfast 9 A.M. (post- workout): 2 slices @daveskillerbread/ 60g avocado/ mixture of micro greens & sprouts/ 2 slices @applegatefarms Bacon/ 136g organic egg whites.
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▫️Lunch 2 P.M.: 250g Honeycrisp Apple/ 5oz Organic Turkey / 1T peanut butter 1T Almond butter.
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▫️Mid-Afternoon Coffee: same as morning sans collagen
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▫️Dinner 6:30 P.M.: 4oz Elk Steak/85g Portobello mushrooms/ 115g baby red potatoes/150g Broccoli/ 100g Carrots/ 1/2T olive oil.
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▫️Dessert 8 P.M.: 2 pieces @traderjoes 73% Cacao Dark Chocolate.
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Total calories & macros: 119P/154C 57F/ 1617 calories
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I’m currently aiming for a range of macros depending on my day & activity level between 120-130P 155-175C 55-60F. There are some days I add an extra 25-50g carb if I need it! I also do 1-2 days untracked because that falls within my current lifestyle and goals!
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Be on the lookout for more full days of eating for new ideas!

Eating Out? (Follow these tips to enjoy your meal out without sacrificing your goals!)

We know that eating out can be intimidating when your are trying to eat healthy & follow a nutrition plan, but it’s not impossible! Plus, eating out is a part of life & you should absolutely be able to enjoy it & not feel derailed when you do!
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We pride ourselves in coaching our clients how to navigate these types of situations! Your nutrition plan shouldn’t feel so restrictive that you can’t enjoy a meal out. Learning how to order & eat a meal out that fits into your plan will create long term sustainability!
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Follow these tips to make your restaurant experience that much easier!

Oriental Ramen Salad (w/ Air Fryer Chicken!)

In the mood to spice up your plain ‘ol salad? Look no further! This makes a huge batch of deliciousness you can eat on for days or feed your whole family!

Ingredients:

  • 200g Red Cabbage, shredded
  • 200g Green Cabbage, shredded
  • 50g Green Onion, chopped
  • 150g Carrots, shredded
  • 150g Slivered Almonds
  • 2 Blocks Ramen Noodles (raw, no seasoning, broken into small chunks)
  • 10T Annies Asian Sesame Dressing

Directions:

Mix all ingredients together in a large bowl, top with our Air Fryer Chicken Strips!

Macros: (not including chicken strips) 3.6F 5.2C 1.2P per 1 ounce. This entire batch made 34 ounces.

7 Healthy Food Swaps

7 Easy food swaps you can make in your day! These swaps are more calorie friendly & SO much better for your overall health! Be on the lookout for more posts like these to help you make healthier choices!
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Swap:
▪️Siete Toetillas for Mission or other, highly processed brands. Siete makes a variety of tortillas with simple, clean ingredients.

Get them here:

Siete Tortillas


▪️Unsweetened, Organic Ketchup for Low sugar or sweetened. Even the low or no added sugar will often have high fructose corn syrup or other additives that are no good for you!

Get the good kind at Whole Foods, Thrive Market or Here:

Primal Kitchen Ketchup


▪️Nutritional Yeast in place of cheese. This eliminates dairy which is a common sensitivity, lower in calories and much more nutritional benefit!

Get nutritional yeast at almost any grocery store like Safeway, Walmart, Fred Meyer, Whole Foods, Thrive or Here:

Braggs Nutritional Yeast


▪️Flavored oats for Organic, plain oats. Flavored non organic oats have a pile of added sugars & ingredients that are just plain horrible for your health! Stick with the pure stuff & add your own toppings!

Get these at any grocery store or here:

Bobs Red Mill Organic Rolled Oats


▪️Potato Chips for pop chips. Pop chips are just one of the many options out there that will save you a TON of calories! There are so many healthy alternatives out there for a crunchy snack, don’t give into the classic, chemical-laden potato chips!

Get these at any local grocery store! Whole Foods, Thrive, Amazon  or your local health food store all have great varieties of different chip alternatives! Or go here:

Pop Chips Variety Pack


▪️Soy Sauce for Coconut aminos. This swap will save you a ton on sodium & aminos are soy, wheat & gluten free!

Coconut aminos can be found at any local grocer,Trader Joes, health food store or here:

Coconut Aminos


▪️Soda for Zevia. We all know by now soda is loaded with sugar, calories, aspartame, sodium, etc. Zevia is delicious & made with stevia and natural ingredients! Much easier on the calories and your body!

Zevia can be found at your local health food store, Whole Foods, Thrive Market or here:

Zevia


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Let us know what kind of swaps you want to see next!!