Monday, May 14, 2012

Paleo Pancakes NO grains :-)

Here is a quick recipe from Robb Wolf's
"The Paleo Solution" book.
I had these little cakes and dam they are good :-)

2 eggs
1/2 cup unsweetened applesauce
1/2 cup cashew or macadamia nut butter (not peanut butter)
1/4 tsp cinnamon
1/4 tsp vanilla extract
coconut oil = use this to grease the pan for cooking the cakes

-Mix all of the ingredients in a bowl, make a nice batter (not the coconut oil)
-Now use coconut oil to grease the pan
-Scoop out some batter to make a small cake in the pan; cook at low to med heat
-Flip cakes after 1-2min = done

Ah this all depends on what your goals are, and what day it is.
-If it is a regular day use = cinnamon / diced apples / applesauce
-If it is a cheat day = use some real maple syrup / dark chocolate chips
-*Coach B's favorite = heated blueberries :-) "I just drooled on my desk"

Calories    4cakes  / 1 cake
calories = 964kcal / 241kcal
Protein = 33g / 8.24g
Carbs = 55g / 13.75g
Fats = 63g / 15.75g
* If you do not know about Paleo eating.....check out Robb Wolf's website :-)
Please do not write "oh my god, that is so much fat".....ask and learn :-)

Thursday, May 10, 2012

Additional Accountability

Having trouble keeping accountable in the clean eating category?
Want a cool trick to help hold yourself more accountable?
This little trick is something I personally did with my nutrition coach last year when prepping for my show.
At the end of each month I would scan my “grocery bills” and send them in to get evaluated by my coach. If there were foods on those bills that were not in my plan, I heard it from my coach, especially if those foods were heavily processed.  What really sank home with me with during this process was being true to myself and my coach. I did not like getting pointless emails stating; “M&M’s and Wine are not good right now buddy,  get on the program”. What I did like hearing was, “great week Chad, loved those macro combos right around your training, this will really help repair and replenish your glycogen levels and have you kicking ass tomorrow….here give this post workout option a try”. Yes I am a nerd and wrote on the receipts checking off post workout foods….hey I want to learn and improve each and every day.
Did this work? Oh hell yeah. I would find myself mid-week while grocery shopping looking at a cheat food, then quickly reminding myself of first “my goals”, second “I had been down that lazy path before”, third “ I made a promise that I would send in ALL foods”.
For me this worked wonders, and I learned a ton!
Yes I know you’re thinking that there are many ways to get around this accountability trick, BUT why would you want to sneak around it if you have made goals with your coach to change your health!?
Accountability is all about holding “yourself “to your goals and to higher level.
Accountability is not waiting for your coach to call you out on a slipped food, or having to feel judged, and pressured. One of the worst feelings for a coach is to tell an adult client that sneaking treats mid-week is not tricking anyone, but themselves and sabotaging their goals.
Think about this:
If your sneaking in a cheat, and your inner voice whispers these signals:
“ah I don’t need this” ....just listen,so close.
“ I will start tomorrow” ……….this is a bad one!
“I will work this off on the treadmill” …….this is not healthy living, this is a disorder.
“Just one won’t hurt….will it?”….you asked the question, you know the answer.
Listen to your body, it is guiding you each day.
If you have a programed cheat meal, wait for it! My motto; “earn it, eat it and enjoy it”.
In the end, accountability is up to how far YOU want to take it J

Saturday, May 05, 2012

Egg Turkey Pita Pocket

This pita is a great post workout option in replace of your shake to help change things up. Additionally a great lunch or snack.
To all my A90 clients, make sure when your using this pita that you are using it in your starch meal for that day.
To all my Personal Nutrition Prescription clients, make sure your carb macro grams still have room to have this starch in the day.

1 large whole-wheat, pocket-style pitas               
1/4 cup tzatziki sauce                  
1 whole small egg
 ½ cup egg whites
4oz cucumber
4oz tomato
2tbsp chopped red onion
2 large romaine lettuce leafs
2 slices all natural turkey
6 kalamata olives, finely chopped            
1 tbsp finely chopped fresh dill 
1oz Crumbled light feta cheese (optional)           
 salt and pepper to taste  
1. Cut the pita in half and open the pockets. Spread the tzatziki sauce evenly inside each pita. Garnish with lettuce, tomato, cucumber and onion to taste; set aside.
2. Whisk the eggs, salt and pepper, stir in the olives and dill, now cook them up as you see fit. Divide the eggs evenly between the garnished pitas.
1 pita 595kcal = ½ pita 297.5kcal
pro  = 47g              = 23.5g
carbs =  56g          = 28g
fat  = 19g                = 9.5g

For my guys a whole pita will work.
For my girls, use the 1/2 pita :-)  and save the other half for tomorrow.