THE EASY SPROUT SALAD

Coach B's go to salads when short on time:
"The Easy Sprout Salad"
1 cup chopped cabbage
1 cup broccoli sprouts (yes sprouts you will find these in the produce refrigerator section)
1/2 cup cooked black beans
1 can drained white tuna
15g sliced almonds
7.5ml flax seed oil
Add spices in to kick it up: hot sauce is a good choice

Servings          1     /     2
Calories = 501kcal /  250.5kcal
Protein =        54g / 27g
Carbs =         29g / 14.5g
Fats =           19g / 9.5g
Fiber =          12g / 6g

SAVE TIME STEAM YOUR FOOD IN BULK

Coach B's super steamer! This bad girl is 3 levels!
Katrina and I actually took this to competition once and steamed salmon in level 1
sweet potato in level 2
broccoli/cauliflower in level 3.....in our hotel room!
Worked like a charm!
We purchased this beauty at Superstore.
Get one and save time!

Coach B's Daily Ritual

How do you get ready to have the most successful day via nutrition? 
Below is a little insight to Coach B's daily ritual =
pre cardio 15g protein
eat breakfast
In picture =
snack 1
lunch
pre workout meal
post workout shake
20min post protein
Still left to eat are =
snack 2
dinner
snack 3
90% of your success is from nutrition and how you plan your day.
No plan = no success.....simple



What you do not want your day to look like:
wake = no food or bowl of processed cereal, coffee, 2 sugar,
1 creamer
snack = 1 fruit, cup yogurt, 1 bagel
lunch = no food, coffee, 2 sugar, 1 creamer
snack = 1 yogurt, coffee, 2 sugar, 1 creamer
dinner = chicken, salad, apple, glass wine
late snack = ravenous! Eat tones of chocolate almonds, glass wine, bowl of chips or cereal
sleep = like sh*#..........need help.....info@actionconditioning.ca

Brussel Sprouts Challenge

The Brussel Sprout :-) or :-(
Yes from my early childhood I dreaded the evil sprout at the dinner table. I do remember having long battles with my parents sitting at the dinner table after hearing my mother say,"you are not leaving the table until you are done your brussel sprouts, how are you going to get strong"ah she even knew back then what buttons to push. I would then give in, plug my nose and swallow the sprouts whole....haha then look at my muscles (things have not changed!)

NOW....I love Brussel Sprouts! They rock.... I FEEL GREAT AFTER EATING BRUSSEL SPROUTS!






What are B-Sprouts
- Brussel sprouts are small leagy green buds
- They resemble miniature cabbages
- Rich in protein and dietary fiber (bingo)
- Great vitamins and antioidants (Vit A,E, and C)
- Bone Builder = Vit K
- Eye Protector = Zeaxanthin


100g of Brussel Sprouts yeild
Calories = 45kcal
Protein = 3.38g
Carbs = 8.95g
Fats = 0.30g
Fiber = 3.80g Nice!


MY ONLINE FACEBOOK BRUSSEL SPROUT CHALLENGES
The challenge will go until thie Friday, June 8th


CHALLENGE #1
I will give 1 free Action Conditioning Hoodie fort he BEST Brussel Sprout recipe.


CHALLENGE #2
I will give 1 free AC workout shirt for the BEST Brussel Sprout picture!

Rules:
- You must be eating brussel sprouts in the picture! This is the only rule :-) 


Have fun and get creative :-) 

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

TOPPINGS :-)
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"

Breakdown
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 :-)

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

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.