Nutrition for Cycling!

I'm happy to say my first published article is out! Please visit www.performancecondition.com for the full article as well as more information on various sports, training, and nutrition!

Recipe of the Week: Tabbouleh

Bulgur is the perfect way to get in a light grain during the summer heat. It is a whole grain mean it's naturally high in fiber, helping to keep cholesterol low. If you haven't tried Tabbouleh salad before, you're missing out! It's extrememly quick to make while giving you the perfect side to grilled chicken, vegetables, hummus, etc. Try this recipe: 2.5 cups boiling water1.5 cups uncooked bulgur2 cups chopped parsley1 cup diced tomato3/4 cup sliced green onions1/4 cup chopped mint6 tbsp. fresh lemon juice3 tbsp. extra-virgin olive oil1 tsp. salt1 tsp. pepper1/2 tsp. cumin  Combine boiling water and bulgur in a large bowl; cover and let stand for an hour. Add remaining ingredients; toss well. Cover and chill for 2 hours. If you want an even easier solution, try picking up this box at Central Market & just add water:   

Back to the Basics... Carbohydrates

Carbohydrate + Protein + Fat = Balance

  

Many clients that I interact with want to know the answer to these questions... "How many carbs should I be eating? How much protein do I need? Can't I just cut the carbs to lose weight? If I eliminate fat, then I will burn off my unwanted fat, right?"

 

Hopefully these next few posts will bring some clarity to what each macronutrient does for your body and why you need ALL of them in order for your metabolism to work efficiently whether the goal is weight gain, loss, or maintenance.

 

#1 - Carbohydrates

 

Whether you are an elite athlete or a weekend warrior, carbohydrates are your main fuel source. Maintaining adequate carbohydrate stores for your physical activity is critical for optimal performance. We've all had the days where we didn't fuel as well... compare a day without breakfast to a day with a good breakfast, hydration & snack before a run. Which day turned out better for your performance?

 

While carbohydrates have gained a bad reputation for causing weight gain, the truth is that carbohydrate and protein both contain 4 calories per gram. As long as you are eating carbs in the right portions sizes, they are absorbed correctly as well as helpful for performance. So how did protein become good and carbs become bad?? The trouble comes from eating the wrong types of carbohydrate: chips, candy, processed food, soda, etc. which also leads to overeating.

 

What are the healthy carbohydrate choices?

 

Complex:

Complex carbohydrates come from the starch and fiber in grains, legumes, potatoes and root vegetables. Choose whole grains when possible! Whole grains include brown rice, whole wheat pasta, oatmeal, whole grain cereal (Kashi), & whole grain bread. These choices contain fiber, B vitamins and protein to fuel the body. Beans, sweet potatoes, white potatoes, corn, squash, and peas are starchy vegetables that also provide a good amount of fiber.

 

Simple:

Simple carbs include the simple sugars found in fruits, milk, & honey. Choose low-fat milk, a variety of fruits and honey when needing a natural sugar source. Because these foods are simple carbohydrates, the sugar breaks down faster in the body. It is best to eat these types of food with a protein or healthy fat to keep your blood sugar and energy levels stable since they are lacking in fiber/protein compared to complex carbohydrates.

 

 

Try switching sweet potatoes, whole grain bread, brown rice, fruit and low-fat milk for chips, candy, soda, white pasta & cheez-its... I think you will feel a lot more CLEAN and ENERGIZED! You might also find you can eat more for the same amount of calories when choosing cleaner foods.

 

While the elite athlete will generally need more carbohydrate than the weekend warrior, it is best to contact a registered dietitian if you want a specific meal plan or are training for a specific event.

 

                                             Look for the protein and fat posts coming soon!

  



Wild or Farm Raised??

When it comes to fish.... wild or farm-raised?

People are catching on to the fact that fish contain the healthy fat: omega 3. Omega-3 is helpful for reducing inflammation in the body (especially great for athletes who are constantly breaking down their bodies), brain function and vitamin absorption. Many NFL teams have made fish oil pills mandatory in order to help prevent/recover in case of concussion. While research is still going on related to concussions, we know that the brain needs omega-3 because it can concentrate, focus and perform better with higher doses. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).
The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids. 
Many people have probably noticed there are two different types of fish, especially salmon, when choosing at the grocery store. Wild caught is the better choice because some fish and farm raised salmon contain toxic substances, aka PCBs.. 

What are PCBs?

Polychlorinated biphenyls PCBs are mixtures of up to 209 individual chlorinated compounds (known as congeners). There are no known natural sources of PCBs. PCBs are either oily liquids or solids that are colorless to light yellow. PCBs have been used as coolants and lubricants in transformers, capacitors, and other electrical equipment because they don't burn easily and are good insulators. The manufacture of PCBs was stopped in the U.S. in 1977 because of evidence they build up in the environment and can cause harmful health effects. However, PCBs persist in the environment. Fish absorb PCBs from contaminated sediments and from their food.

A couple of studies show how this can affect us:

• EWG Report: In July 2003, the Environmental Working Group EWG released a report stating that farm raised salmon purchased in the United States contain the highest level of PCBs in the food supply system. In the report, EWG reported that farm raised salmon have 16 times PCBs found in wild salmon, 4 times the levels in beef, and 3.4 times the levels in other seafood. EWG recommends that consumers choose wild salmon instead of farm raised salmon, and they should eat an 8 oz serving of farm raised salmon no more than once a month.
• Science Journal: In January 2004, the journal Science warned that farm raised salmon contain 10 times more toxins (PCBs, dioxin, etc.) than wild salmon. The study recommends that farm raised salmon should be eaten once a month, perhaps every two months as they pose cancer risks to the human beings.

While shopping at Central Market this weekend, I had to make the choice! See the photos below. Without editing either, there is better color in the "Wild" fish, and yes, it is a little more expensive. Choosing the "Wild" may be worth the higher quality as well as toxin & PCB-free!

FARM

WILD

Just like when considering meals and snacks, always choose foods that are more simple and can nourish your body in the best way.

Recipe of the Week: Crockpot Lasagna

About a month ago, I was introduced to a new way to cook lasagna: the crockpot! My older sister made a verrrry yummy dinner thanks to this recipe. By making a few adjustments, it could be a meal high in fiber, protein and whole grains. 

Ingredients

• 3 cans (14.4 ounces) crushed tomatoes
• 3 cloves garlic , finely chopped
• 2 Tbsp. dried oregano
• 1/2 tsp. kosher salt
• 1/4 tsp. red pepper flakes
• 1/4 tsp. freshly ground black pepper
• 2 containers (15 ounces each) fresh ricotta (Choose part-skim)
• 2 cups (8 ounces) grated mozzarella (Choose 2% or part-skim)
• 1/4 cup grated Parmesan (Choose 2% or part-skim)
• 12 lasagna noodles (Choose whole wheat noodles for more fiber)
• 5 ounces (about 6 cups) baby spinach

Directions

In a medium bowl, combine the tomatoes, garlic, oregano, salt, red pepper and black pepper. In a separate bowl, mix the ricotta, 1 cup of the mozzarella and Parmesan.

In the bottom of a 5- to 6-quart slow cooker, spread a thin layer of the sauce. Top with 3 of the noodles (breaking to fit as necessary). Spread about 1 cup of the sauce over the noodles and layer with 2 cups of the spinach and 1 1/2 cups of the cheese mixture. Repeat twice more with the noodles, sauce, spinach and cheese mixture. Top with the remaining 3 noodles, sauce and 1 cup mozzarella.

Cook on low, covered, until the noodles are tender—especially in the center of the lasagna—about 3 to 3 1/2 hours. Servings: Serves 6

This is a great idea for a pre-race or pre-game dinner since it combines whole grain carbohydrates and quality protein!

Recipe of the Week: Chicken Chili

We didn't get much of a chance to make chili this "winter" in Texas, so my roommates and I decided it was time to make one of our favorite cold weather dishes. Ingredients:2 (15-ounce) cans navy beans, drained and rinsed2 (15-ounce) cans garbanzo beans, drained and rinsed
1 large onion, chopped
4 teaspoons canola oil, divided
1 tablespoons unsalted butter
1/4 cup all-purpose flour
1 cup low sodium, fat free chicken broth
2 cans fat free evaporated skim milk
2 teaspoon Tabasco, more or less to taste
2 teaspoons chili powder
1 1/2 teaspoons ground cumin
1 jalapeno pepper, seeded and chopped

2 teaspoons dried oregano

1/2 teaspoon salt, or to taste
1/2 teaspoon white pepper, or to taste (black pepper may be used)
2 (4-ounce) cans chopped green chilies, drained
2 cups shredded boneless skinless chicken
The juice of 2 limes
1/2 cup fat free sour cream

4 ounces 2% Monterey Jack cheese, shredded

In a 6- to 8-quart heavy pot or dutch oven, cook onion in 2 teaspoons canola oil over moderate heat until golden and softened. Create roux by melting 1 tablespoon butter and 2 teaspoons canola oil over moderately low heat and whisk in flour. Cook into roux, whisking constantly, 3 minutes. Add into pot or dutch oven while gradually stirring in broth and evaporated skim milk, whisking constantly. Bring mixture to a boil and simmer, stirring occasionally, 5 minutes, or until thickened. Stir in Tabasco, chili powder, cumin, jalapeno pepper, oregano, salt, and white pepper. Add beans, chilies, chicken, and lime juice, cook mixture over moderately low heat, stirring, 20 minutes. Stir sour cream into chili. Garnish chili with cilantro and 2% Monterey Jack cheese. Serve with salsa and additional sour cream if desired.  

   For an apartment of 3, I usually double it and add one extra can of navy or garbanzo beans, then serve with cornbread or warmed corn tortillas. The jalapeno adds just enough heat to notice but you can always make it without. 1 cup: 334 calories, 8g Fat, 25g Carbohydrate, 6g Fiber, 30g Protein 



Snack Smarter

Somehow the weight loss trend has become all about bars, meal replacement shakes, frozen meals, and special pills. If you take this pill AND drink 10-12 glasses of water each day, with 2 glasses before each meal, you will lose weight. Really? Wouldn't this work for anyone?
So how can someone lose body fat while retaining their lean muscle mass to get a healthy weight loss?
Eat clean & often!
The easiest way to eat "clean" is by choosing single foods to create meals and/or snacks. Single foods include foods that have one ingredient: apple, orange, broccoli, carrots, chicken breast, lean beef, low-fat milk, nuts, etc. 
By eating single foods, you will consume less processed meals and snacks throughout the day. This will automatically increase the amount of vitamins and minerals that you take in as well as decrease the "bad" fat that is often used to preserve foods. When grabbing a snack, you know it's  good choice when at least 2 food groups are combined. The food groups are: Grains, Protein, Dairy, Fruit, Vegetables, and Healthy Fat.
Compare these snacks:
Whole grain triscuits (Grains)2% String cheese (Dairy)15 Grapes (Fruit)Nutrition Info: 230 Calories, 34g Carb, 4g Fiber, 12g Protein

1/2 cup Pistachios (Protein/Fat)1/2 Turkey sandwich (Protein)on 1 slice Whole grain bread (Grains)Nutrition Info: 300 Calories, 26g Carb, 8g Fiber, 18g Protein

Apple/banana (Fruit)Almond/Peanut butter (Protein/Fat)Nutrition Info: 250 Calories, 24g Carb, 5g Fiber, 7g Protein  Hummus (Fat)Carrots/Celery/Whole grain crackers (Vegetable/Grains)Nutrition Info: 230 Calories, 29g Carb, 3g Fiber, 5g Protein  1% Chocolate Milk - 1 cup (Protein, Dairy)Nutrition Info: 170 Calories, 29g Carb, 9g Protein  ...to these: 
Cheez-its (Grains)Nutrition Info: 300 Calories, 40g Carb, 0g Fiber, 6g Protein  Granola bar - Nutrigrain (Grain)Nutrition Info: 140 Calories, 26g Carb, 1g Fiber, 1g Protein  Fruit Snacks (Processed carbohydrate)Nutrition Info: 80 Calories, 20g Carb, 0g Fiber, 1g Protein  Chips - SunChips (Grain/Processed carbohydrate)Nutrition Info: 140 Calories, 18g Carb, 2g Fiber, 2g Protein
Notice the snacks in the first group came from pairing 2 or more food groups together to make the carbohydrate and protein content more balanced. This is the key to keeping blood sugar stable leading to better energy levels and concentration. Most of the ready-to-go, easy snacks (Chips, pretzels, bars, even fruit) are mainly carbohydrate. Always pair a carbohydrate type food with protein! Eating a food in it's original form ends up creating snacks with more quality nutrients. It's easy to think that something is "healthy" like SunChips (they're made with whole grains) or granola bars (aren't they good for you?) or even fruit snacks (they're made from real fruit, right?) However, nothing can replace eating a food in it's original form. By eating a cleaner diet, a person will reap the benefits of fiber, vitamins, minerals, protein and FEEL better overall. 

 

Recipe of the Week: Dairy-Free Ice Cream

A Guest Post Recipe from Alex Strudwick, student at The Culinary Institute of America in New York... and my little sister :) Check out her blog here!

Ingredients:

o   1 ripe Banana, sliced and frozen

o   1-2 Tbsp of Unsweetened Cocoa Powder, good quality

o   1 tsp of Agave Nectar or Honey

o   *Optional - 1 Tbsp Peanut Butter

1.      Slice the banana and place it in a Ziploc bag in the freezer until frozen (several hours or overnight). Once it is frozen, place it in a food processor and blend until smooth.

2.    Next, add 1 to 2 Tbsp of cocoa powder, depending on how chocolaty you want your ice cream to taste. Blend.

3.    To sweeten the mixture, add either honey or agave nectar. If you choose to flavor your ice cream with peanut butter as well, it can be added at this point. Now, blend it all together.

4.    If you like soft-serve ice cream then the mixture is ready to serve, however, you can place it back in the freezer for several hours to harden up.

Enjoy!

 



Recipe of the Week: Potato Topped Turkey Meatloaf

Who says you can't eat your favorite foods while striving to be healthy? Most people, especially in the South, crave comfort foods. All they need is a healthy twist! My mom makes this healthy version of meatloaf... I was surprised the first time I tried it realizing that it's delicious:

1.5 lb ground turkey (Jenny-O Lean Ground Turkey)
1/2 cup 2% shredded cheese
1 cup whole wheat bread crumbs
2/3 cup mushrooms
1/4 cup chopped onion
1/4 cup ketchup
1 egg, well beaten
1.5 tsp salt
1/8 tsp pepper
2 cups hot mashed potatoes (Bob Evans)

Combine all ingredients except the potatoes in a large bowl. Blend well. Press mixture into a 9 x 5 x 3 inch loaf pan. Bake at 325 degrees for 50-60 minutes. Remove from oven & let set in pan for 5 minutes.

Spread mashed potatoes over top and sides of meat. Place under broiler until golden brown.
You can find both of the key ingredients in the refrigerated section of your grocery store. By using lean ground turkey instead of beef, there is 65% less fat while keeping high protein content. Bob Evan's mashed potatoes have many varieties while containing 2g fiber and 7g protein per serving!

Makes 6 servings. 1 slice: 330 calories, 20g carbohydrate, 3g fiber, 28g protein

Tip: For weight loss, eat 1 slice with side salad, vegetables & keep mashed potatoes to 1/4-1/2 cup
      For weight gain, eat 2 slices with side salad, vegetables, extra mashed potatoes & drink milk



 



Company Cafe Brings a Healthy Twist!

How has it taken me this long to discover Company Café? While they have a restaurant on Greenville, their newest spot is right on the Katy Trail next to Ice House... less than a mile from my apartment.

D Magazine sums it up pretty well: “The folks at Company Cafe care about natural, locally sourced, organic food. They are also determined to serve healthy, ‘clean lifestyle’ comfort food, including gluten-free versions of old-fashioned favorites.”

I stopped by Company Café on a Friday afternoon to try the Buddha's Brew Kombucha tea I keep hearing about from one of my favorite clients. One sip of this pineapple & blueberry concoction… and I was convinced this new find should become part of my normal routine.

Those who know me know I’m a little overboard with tea… usually having 3-4 venti unsweetened iced green teas a week from Starbucks, as well as the nightly cup of various hot tea. Now add in pineapple, blueberry, sparkling, antioxidant-packed goodness. I’m hooked!

Because the tea was such a hit, the roommates and I returned for dinner. Another amazing experience. Company Café is doing such an awesome job of showing people that local, clean, fresh food can taste just as good as comfort foods and be better for you.

By substituting some favorites, they put a healthy twist on each item on the menu. Cauliflower mash (to mimick mashed potatoes) tastes delicious while giving the body more omega-3, vitamins and minerals than regular mashed potatoes. Buffalo burgers give the body a leaner meat with less saturated fat to protect the heart. Many items on the menu also feature gluten-free options for those with celiac disease or suffering from a gluten sensitivity.

12-Hour Braised Short Ribs with Cauliflower Mash & Spinach

Needless to say, we woke up Saturday morning craving Company Café. Embarrassing? Maybe a little. Too embarrassing to go back for the third time in two days? Naaaah. Breakfast was the bomb.

The Deep Bowl with Sweet Potato Hash & Avocado

Company Migas with Corn Tortillas & Organic Salsa

Go to Company Café on the trail. Pick something new. Leave feeling satisfied, refreshed and healthy.

Tea, please.

Green tea has long been researched for its health-giving properties, but what can it really do for us?

Many people get bored with drinking water throughout the day. When clients ask me what they can do to switch it up… my first response is: Drink tea! Here’s why:

Given its widespread consumption, it’s hardly surprising that tea has been studied for its potentially health-giving properties. Tea originates from China around 2,000 years ago. Much of the early speculation was based on purely anecdotal reports but recent research indicates that tea (and especially green tea) really does seem to provide health benefits.

What is green tea?

All types of tea are made from the leaves of a plant called ‘Camellia Sinensis’. There are two main types of tea:

                  1. Non-fermented green tea, produced by drying and steaming the fresh leaves which prevents the oxidation or loss (via a process known as fermentation) of some of the key compounds in tea associated with health;

                  2. Fermented black (and red) tea, which undergoes a full post-harvest fermentation stage before drying and steaming. This fermentation leads to greatly increased oxidation and a subsequent reduction in the final concentration of some the key health-giving compounds described below.

Although both black and green tea have been researched for their health benefits, green tea contains significantly higher levels of naturally occurring powerful antioxidants called ‘flavenoids’. In green tea however, the main flavenoids are ‘catechins’ of which four are present in high concentrations.

The exact content and ratio of catechins depends on the way the tea is processed, but the important points are that first, it is these catechins that scientists now believe are the compounds responsible for the main health benefits of green tea, and second, all of these compounds are much more abundant in green tea than in black.

Simple Breakdown:

Green tea: Non-fermented – Retains more antioxidants, or catechins

Black tea: Fermented - Still good for you, with less antioxidants, or catechins

How can green tea affect our bodies for the better?

• Studies have shown that 1-6 cups of green tea per day can increase the antioxidant capacity of the bloodstream and reduce the damage to cell lipids and DNA
• Regular green tea consumption is also believed to enhance cardiovascular health and reduce the risk of high blood pressure (hypertension)
• Some studies have indicated that the combination of green tea catechins and caffeine (found in all types of tea) produces a ‘thermogenic effect’, boosting the rate at which calories are burned at rest and also increasing the rate of fat oxidation
• In one study, after 12 weeks, those subjects consuming green tea daily lost significantly more abdominal fat compared to the control group. This is important because it’s abdominal fat that is particularly associated with increased health risks such as heart disease in overweight people.

While green tea has been a lifelong favorite, I am becoming extrememly interested in the newer Kombucha tea.

Kombucha actually comes from a mushroom. It is fermented and made into a differenty type of tea providing high levels of vitamin C, B vitamins and probiotics (healthy bacteria). Probiotics may help with digestion and offer protection from harmful bacteria, just as the existing "good" bacteria in your body already do. Kombucha tea altogether is made by fermenting tea and sugar with a kombucha culture.

Although more research is needed, there's encouraging evidence that probiotics may help:

-Treat diarrhea, especially following treatment with certain antibiotics

-Treat irritable bowel syndrome

-Speed treatment of certain intestinal infections

-Prevent and treat eczema in children

-Prevent or reduce the severity of colds & flu

Tip: Green, Black, Red teas (hot or iced) are found at many restaurants. Buddha's Brew Kombucha tea can be found on tap at Whole Foods in Austin, WF @ Kirby in Houston, and WF @Parklane in Dallas. It is also on tap at Whip In in Austin & Company Café in Dallas.

So there you have it. Many different types of tea. Many different major health benefits for your body!

Recipe of the Week: PIZZA

Healthy Pizza

1 Flatout Wrap
1/2 cup Newman's Own Fire Roasted Tomato & Garlic Sauce

1/4 cup 2% Shredded cheese

1/4-1/2 cup Raw spinach

1/4 cup Sliced mushrooms

3 oz. Chicken breast strips (John Soules)

Place the wrap on a plate or counter. Spread the sauce evenly & top with cheese, spinach, mushrooms, and chicken. Place mini pizza in the toaster oven for two rounds of toasting or until wrap is as crispy as desired.

This is an easy way to make one of people's favorite foods in a quick and healthy way. John Soules chicken strips are pre-cooked as well as hormone and steroid free. The Flatout wraps contain 8 grams fiber and 9 grams protein. By using 2% cheese, the saturated or "bad" fat is reduced. You can always mix it up by adding any vegetables that you like!

Calories: 450 calories, 8g fiber, 37g protein

Tip: Remove the red sauce and fold in half for a healthy quesadilla!



Happy Valentine's Day!

 

Treat your heart well today! Have a balanced breakfast, lunch and small snack to avoid overeating at dinner (and hopefully including a delicious dessert!)
  

big boys eat peanut butter

How long will 10 extra large jars of peanut butter & 4 huge bags of trail mix last 12 football players?
About 2 weeks.

Many of the players training for Combine 2012 are looking to gain muscle mass and lose body fat in order to become stronger, faster and leaner. How does an athlete put on mass while losing body fat? Eating clean & often is the first step for them.
Fat has 9 calories per gram while protein & carbohydrate only have 4 calories per gram. Adding healthy fats is one of the easiest ways to increase calories while also adding quality calories.
One 6 oz. cup holds 3 servings of trail mix. A 6 oz. cup is also a manageable sized snack that won't be too heavy on the stomach. 480 calories. 30 grams fat. 36 grams carb. 15 grams protein. Eating this snack twice a day easily packs on 1000 extra calories for the gainers. Easy enough!
Healthy fats contain omega-3, which can help with reducing inflammation, improving circulation in the body, absorbing fat-soluble vitamins with the newest find being improving brain function and/or helping the brain recover from concussions. According to the American Heart Association, healthy adults may take 1-3g of omega-3 per day. AHA recommends eating fish twice a week to obtain omega-3 but other foods containing omega-3 include: flaxseed, olive oil, avocado, nuts (especially walnuts), caulifower, hummus & leafy greens.
Tips for healthy weight gain:

• Top yogurt or cereal with granola
• Add avocado to salads, sandwiches, tacos, etc
• Use trail mix as a snack
• Drink 100% fruit juice with meals
• Add nuts to salads
• Eat PB&J or Banana & PB sandwiches before bed

While weight gain takes increased overall calories, there are two very important times to make sure the body is getting quality calories. Dr. John Ivy, chairperson of the Department of Kinesiology and Health Education in the College of Education at The University of Texas at Austin, has spent the past thirty years looking at simple, healthy options for building strength, endurance and muscle mass. What he has discovered is that timing is everything. One of the best times to fuel is post-workout, especially for athletes in two-a-days.
In the 30 minutes following a workout, a muscle’s potential to rebuild peaks, and it is extremely sensitive to insulin. To take full advantage of the muscle rebuilding benefits that can occur in this golden window of opportunity, the right combination of nutrients, such as carbohydrate and high quality protein, should be consumed within 15 to 45 minutes after exercise.
“When you exercise,” says Ivy, “the muscles become very sensitive to certain hormones and nutrients, and you can initiate many highly desirable training adaptations if you make sure the correct nutrients are present. This increased sensitivity of the muscles only lasts for a limited length of time, so the element of time becomes absolutely crucial. If you miss this window of opportunity, there’s no way you can stimulate the muscle adaptations to that extent until after the next bout of exercise.”
Another easy way to get in calories is the before bed snack. Because the body is going to sleep soon, it is easier for the body to hold on to these calories rather than burning them in a workout. A high-protein and high-calorie whey snack augments muscle weight gain by ensuring you have plenty of amino acids in your muscles while you sleep, the peak time for muscle repair and growth

Recipe of the week

Always a favorite... this recipe is simple & delicious. From start to finish, this will take ~30 minutes. Give it a try at some point this week!

Fish in Parchment Paper

Ingredients:

4 (6 ounce) fish fillets (Salmon or tilapia work well)

Newman's Own Black Bean Salsa

Fresh spinach

Lemon

Jalapeno (optional)

Parchment paper

Preheat oven to 400 degrees. Cut 2 large pieces of parchment paper. Place a handful of raw spinach on parchment paper. Top with fish fillet. Add 3-4 tablespoons salsa followed by 2 lemon slices and jalapenos if desired.

Fold up parchment paper and place fold side down on a baking sheet. Repeat with other fish fillets. Cook for 15-17 minutes @ 400 degrees or until fish flakes easily.

While the fish is cooking is a perfect time to make some orzo, brown rice or sweet potatoes to go along with this meal!

Let's fill the tank!

Welcome to FUELED... a blog that, I hope, will motivate, inspire and teach you. This blog is for anyone that has an interest in nutrition, fitness or just food in general! 
When talking about nutrition, I always ask people to think of their dream car. Ferrari? Porsche? Now that you have your dream car, what type of fuel are you going to put into it? Only the best, I'm sure! How often are you going to stop for more fuel? You can't go anywhere successfully on empty.
The same goes for your body. FUELED is here to encourage you to pick the best fuel for your body and your specific goal. FUELED is here to teach you how to keep the tank full for better energy levels rather than skipping meals due to time constraints, travel or busy schedules.
I believe that anyone can benefit from fueling their body correctly whether the goal is performance, concentration, better energy levels or changes in body composition.

My goal is to encourage you, direct you and help you fill your body's tank bite by bite with the best fuel possible!