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Month: May 2014

SUPERFOOD of the week: Edamame

SUPERFOOD of the week: Edamame

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When debating what Superfood I wanted to feature this week, I was also debating what I wanted to have as a post-workout snack. I finally settled on Edamame. Back in high school, my friends and I would go to KUMO, a Japanese restaurant and snack on these delicious soybeans. Now granted the restaurant loaded them up with salt (and I would add even more!) but these days I LOVE to eat them in their raw form. I was amazed to find out that these teeny little beans provide you with complete protein. All of the required amino acids that our bodies need are included in each shelled bite.

Benefits of Edamame:

  • High in omega 3 fats
  • Reduce inflammation
  • Lowers risk of chronic disease
  • “healthy” cholesterol

Edamame is not only a delicious high-protein snack, but it is amazingly easy to prepare! You can either buy it in the pods, or already shelled. Personally I think it’s more fun to eat out of the pods (and takes more time allowing for better digestion). Either way, you can boil, steam, microwave or saute and are even an added bonus to any salad, or rice dishes.

Nutrition Facts:

Serving size- 1/2C shelled and cooked

Calories: 95

Protein: 8g

Fat: 4g

Carbohydrate: 8g

Fiber: 4g

Next time you are looking to snack on chips, or any salty foods, make a bag of Edamame and I PROMISE you won’t be disappointed!

 

 

Resources:

Best Superfoods, Hornick

www.livestrong.com

Peanut Butter Carob Chip Cookies

Peanut Butter Carob Chip Cookies

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(Sugar-free, gluten-free, low-carb)

Ingredients:
•1 1/2C almond meal
• 1/4C butter
• 1 egg
• 1/4C PB2
• 1 tbsp natural peanut butter
• 1/4 tsp salt
• 1/2 teaspoon vanilla
• 1/4 tsp baking soda
• 1/4 C unsweetened carob chips

Directions:
• Cream the butter and peanut butter mixtures until smooth
•Add egg
• Add the almond meal, and other ingredients and mix until smooth.
• Fold in the carob chips.

•Bake at 375 F for 12-15 minutes or until golden brown.

Orange Creamsicle Cheesecake (low-cal + sugar-free)

Orange Creamsicle Cheesecake (low-cal + sugar-free)

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Due to my new low-carb diet, I challenged myself to get creative for Mother’s Day so I could still enjoy the picnic with my family! Plus who doesn’t like cheesecake?!

Ingredients:
Filling
•3 packs cream cheese (softened)
•4 eggs
•1 1/2 tsp vanilla
•1 1/2 tsp lemon juice
• 2 packets of Stevia (or equivalent)
• 1 package sugar-free Orange Jello

Crust
•1 cup almond meal
•2 tbsp melted butter
• 2 packets Stevia

Directions
Preheat oven to 375F

Combine crust ingredients in a bowl, add to 8-9″ cake pan. Flatten across the bottom. Bake on it’s own for 8-10 minutes or until browned.

Increase oven to 400 F

Beat cream cheese until creamy. Add other ingredients one at a time making sure to fully mix each ingredient. Beat until smooth.

Add mixture to crust, put in oven and turn down oven temp to 200 F. Bake for 60-120 minutes or until firm, but middle is still slightly soft.

Chill in fridge and enjoy with some fresh fruit!

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Homemade Peanut Butter Cups

Homemade Peanut Butter Cups

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To kill those chocolate cravings!
Ingredients:
•2 tbsp coconut oil
•2 tbsp PB2
•1 tbsp 100% natural unsweetened Cacao
•1/4 scoop chocolate protein powder
•4 cupcake tins

Directions:
•In one bowl mix the coconut oil(you may have to melt it slightly),cacao powder, protein powder and water until the mixture is easily pourable(not thick)
•In a separate bowl mix the PB2 with water, adding one tbsp at a time until it is also easily pourable.
•Pour the chocolate mixture into the cupcake tins leaving about 1/3 of the mixture left over.
•Follow by pouring all of the PB2 mixture on top of the chocolate.
•Finish by using the rest of the chocolate mixture to top off.
•Freeze for about 15-20 minutes and enjoy!

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Avocado + Mozz stuffed Turkey Burger Recipe

Avocado + Mozz stuffed Turkey Burger Recipe

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My skills in the kitchen are improving by the day! It’s SO important to keep your meals not only healthy, but creative and enjoyable. I learned while on Bikini Prep that there is not only one way to have the body you want (by eating 4 pounds of egg white and chicken per day). You can still eat to live and ENJOY it. Here’s the recipe 🙂

Avocado + Mozz stuffed Turkey Burgers:
Feeds 4 hungry bellies
Ingredients:
•1lb of lean ground turkey
•1/2 Avocado
•2oz cubed mozzarella cheese
•1 egg
•1 tbsp garlic powder

Directions:
•In a bowl, mix the turkey, egg, and garlic powder (I use my hands to make sure it’s REALLY mixed well).
•On a baking sheet, using 2/3 of the turkey form 4 turkey “bowls”, this will act as the base of the burger.
•Add in 2 pieces avocado, 2 pieces of cheese to each “bowl”.
•Using the rest of the turkey, cover the tops of each bowl so that there is no avocado or cheese showing.
•Bring a skillet to medium-high heat on stovetop, and cook each burger on one side for about 7 minutes, then proceed to flip it to the other side and cook until browned on the outside.
•Let cool and enjoy on a bun, salad or just plain!

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Buffalo Chicken “Pizza” Recipe

Buffalo Chicken “Pizza” Recipe

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Yup you read that correctly. Not only is this my new favorite recipe but it is HEALTHY (shocker?) Since starting The Ketogenic Diet, I am limited to <20g of carbs per day so after my workout when I am CRAVING carbs I have to get creative. I will write a complete Keto post soon (I have only been on it for a week and want to give you guys an accurate experience) but for now enjoy this Low-Carb recipe!

Serving Size: 3 small “pizza” crusts

Ingredients:
• 1 bag of frozen cauliflower
• 1 egg
• 1/4C of shredded mozzarella cheese
• pinch of sea salt
• 1 tbsp garlic powder

Directions:
• Boil Cauliflower until defrosted
• “Rice” in a blender until fine, be sure not to over-blend!
• In a bowl, mix riced cauliflower with the rest of ingredients.
• On a baking sheet, shape into flat circles at the size of your desire.
• Bake at 425 for 20-30 minutes or until “lightly” browned.
• Top with anything of your choice but for the buffalo chicken flavor use grilled chicken, and Frank’s Red Hot!

SUPERFOOD of the Week: Almonds!

SUPERFOOD of the Week: Almonds!

     Happy Sunday Fit Mob! I thought I would start introducing a new “superfood” every week along with a recipe. This week we have Almonds! Not only are they my favorite nut, but they are packed with protein, fiber and healthy fats which is perfect for the new diet I am currently on (more to come on that soon!).

“Nuts (ground and tree) are rich sources of multiple nutrients and their consumption is associated with health benefits, including reduced cardiovascular disease risk.” (Mattes, Etherton, Foster, 2008)

Almonds are a good source of Vitamin E, magnesium, calcium and B vitamins however as we may or may not know, most nuts are high in calories so although they are good for you, it is important to watch your intake.

I personally like whole, unsalted, almonds but you can buy them in many different forms. They are enjoyable raw, or can be roasted to bring out their natural flavor. I usually consume no more than 10-12 at a time either just to snack on, sprinkled on my salad or even in baking!

NUTRITION FACTS:

(serving size 1oz. about 23 almonds)

Calories: 169

Protein: 6g

Fat: 15g

Carbs:6g

Fiber:3g

I have also come to LOVE almond butter (even more than peanut butter lately!) so I found this recipe from Pinterest using Almond Butter as a main ingredient!

Almond Butter Bites (high fat, low carb)

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Per Ball: 42 calories, 3.6g fat, 0.8g Fiber, 2.3g Carbs, 0.9g Protein (Net Carbs: 1.5g per ball)

Ingredients:

3oz. Almond Butter, 8oz. Cream Cheese, 1tsp. Vanilla Extract, Stevia to taste

Mix all ingredients and form into balls. Balls can be frozen and eaten raw, or baked at 325 for 10-15 minutes for a low-carb crunchy treat!

 

RESOURCES:

http://jn.nutrition.org/content/138/9/1741S.short

 

Fat makes you fat: True or False?

Fat makes you fat: True or False?

“Low-fat” and “Fat-free” are words that many Americans look for when shopping at the grocery store. Why? Because foods with high fat make you fat…right?

 

 

WRONG. The government introduced us to “low-fat” diets years ago stating that anything rich in cholesterol, calories or saturated fat was a danger to the body, specifically the heart. Since then, Americans have turned to fat-free everything. In some cases sure, this has been beneficial but there has been no decrease in Cardiovascular Disease, Obesity or Diabetes since the day fat has been labeled as an enemy. In fact, the picture below (which was taken right off the CDC website) shows that Obesity in particular has increased in every single state in America.

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(www.cdc.gov)

Personally, I have grown up thinking the same thing. That yes while some fat was necessary, it was the first thing I would limit from my diet which in turn caused me to increase my carbohydrate intake. Even while prepping for my bikini competition, I was eating way more carbs than I was fat and at times I was eating barely ANY fat. I realize now that after a few days of increasing my fat intake, and limiting my carbohydrate intake, I not only feel better physically but I mentally feel more focused and alert. I am no longer bloated after my meals, and my fullness lasts WAY longer. Not to mention my body is responding extremely well to my high-fat & protein, lower-carb diet.

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With that being said, I think it is important to know what really IS a fat? We know there are different types of fat, but Fatty Acids (all types) are made up of chains of carbon and hydrogen atoms, attached to a carboxyl group. To simplify things:

Saturated fat means that every “link” in this chain is secure

Monounsaturated fat means that just one link is unsecured

Polyunsaturated fat means that two or more links are unsecured

When it comes down to it, all fats have the same atomic make-up. Animal fats, plant-based fats, you name it.

With the EXCEPTION of:

Trans fat is created (by humans) as a result of the hydrogenation process which is the hardening of an oil (or fat) into a substance that never melts, has no odor or taste- all just to increase shelf life (gross right?).

So whats my point? EAT the fat!

Why might you ask?

~It is needed to utilize fat-soluble vitamins (A, D, E, & K)

~It stabilizes appetite (satiety hormones which make us feel “full”)

~It does not trigger insulin release

~Provides long-burning energy

 

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RESOURCES:

www.CDC.gov

“Eat The Yolks”: Liz Wolfe

***Disclaimer- I am not a physician, nutritionist or registered dietician, just sharing my knowledge as an Exercise Science student and active health enthusiast in the community. *****