Day 16: Want a healty snack!? Here are some recipes to try!

Here are some tasty snack and treat recipes that are 100% on plan - so treat yourself!

http://paleogrubs.com/gluten-free-carrot-cake-bites

http://paleogrubs.com/lime-energy-bite-recipe

http://www.goodshomedesign.com/3-ingredients-energy-bars-recipe/ 

Day 15: Let's start the day off with a delicious breakfast recipe!

Sample Recipe: Beef, Kale, & Mushroom Breakfast Bake

Serves 6

Ingredients:

• 1/4 of a small onion
• 4 oz of grass-fed ground beef or other meat of choice
• Olive oil, for sautéing
• 2-3 cups of chopped kale
• 3/4 cup of diced bell peppers
• 1/4 cup of chopped scallions
• 1 cup of chopped baby bella mushrooms
• 7 eggs
• 1 tsp garlic powder
• 1/2 tsp red pepper flakes
• Salt & pepper

Preparation:

1. Preheat your oven to 350 degrees.
2. Over medium-high heat, saute your onions until soft, then add in your beef until it’s browned. Drain the excess oil, then set the meat mixture aside in a medium bowl.
3. Turn the temperature down to medium, wipe out your skillet, then cook your kale in a little olive oil. Once it’s finished cooking down, set that aside with the meat.
4. In the same pan, add a little more olive oil, then drop in your bell peppers. Once those look a bit softened, add your scallions and mushrooms. Cook until the mushrooms look about done, maybe 4-5 minutes.
5. Transfer that to the to the meat and kale and mix it all up.
6. In a separate bowl, crack open your eggs and whisk until blended. Then pour the eggs into the cooked stuff. Blend well.
7. Stir in your seasonings. Pick whatever spices you want. Then transfer the whole shebang into a greased glass casserole dish.
8. Bake for 45 minutes or until the eggs are no longer gooey.
9. Enjoy!

Nutrition (serving size - 140g)

• Calories: 157
• Total Fat: 8.9g
• Saturated Fat: 2.4g
• Cholesterol: 208mg
• Sodium: 101mg
• Total Carbohydrates: 6.2 g
• Dietary Fiber: 1.4g
• Sugars: 1.5g
• Protein: 14g

Day 14: Feeling better!?!? Or not....???

Congratulations! You are two weeks into eating clean! For some, you are feeling better and your energy is returning. But for others, you have been having headaches and feeling really lethargic.
 
If you are in the latter group, you are probably wondering if you are doing something wrong. Not necessarily.

Since you've pulled out many of the dense carbohydrate sources from your diet (like sugars, grains and legumes), your body can no longer rely on those "quick and dirty" carbs as a primary energy source. Within the first few weeks, though, your body will get better at using fat (both dietary fat and body fat) as fuel, and those symptoms will fade. In fact, once your metabolism has become "fat adapted" (efficient at burning fat for fuel), you'll notice that your energy levels are WAY more consistent than they ever were with all those processed foods and concentrated carbs.

Just make sure that you are adding plenty of good fat to each meal (following the meal planning template) to supply enough calories to support your activity level.

Keep up the good work!

Day 13: Your snack profile

The question always arises about snacking during a Nutrition Challenge. 

Snacks are essentially just smaller meals. Include protein that is 1/2 a meal sized serving. Add a serving of vegetables and/or 1/2-1 serving of fruit, and 1/2 your usual serving of fat.

Refer to your two week meal plan example for some snack ideas.

Stay tuned for some snack recipes in future blogs! 
 

Day 12: How to approach dining out this weekend

Going out to eat is a likely event for some. As always, a little thought and planning will help you out in the long run. Simple things like viewing the menu prior to arriving and even calling the restaurant to ask specific questions about their ingredients or cooking methods will help you be successful in making healthy choices. Also, asking the server to not bring bread to the table helps, too :).

The first step to navigating a restaurant menu is accepting that you’re going to have to be “That Person.” You know, the one who asks questions about everything, makes about a thousand substitutions, and then still has to send something back? Yes. That might be you.

But if you’re going to venture out and stay your healthiest, you’re going to have to do your due diligence. Instead of feeling self-conscious about the requests you’re making, take ownership!

Let your servers know that you a) understand that you’re being specific about your food, b) are willing to wait patiently while they ask the kitchen or the manager about anything they don’t know, and c) really appreciate their help (make sure you show your appreciation, too, if you know what I mean). If you’re patient and respectful with the restaurant staff, they’ll show you the same courtesy.

Take a look at the dining out guide to help you make the best choices. If you are at the restaurant and have need a quick reference, just pull out your phone and you will have it at your fingertips.

Day 11: Mmm... coffee!!!

This is a very popular question we get asked. 

The answer is yes. You may include 1-2 cups of coffee in the morning. Black is ideal but if you must add some flavor to it, try adding canned coconut milk (make sure to use fat-full not reduced-fat) or unsweetened almond milk.

Keep in mind that for some, coffee is an appetite suppressant. If you are one of those who just isn't hungry in the morning, here is your rule: You must eat breakfast before you get to enjoy your coffee.

Breakfast is a meal that you do not want to skip! 

Day 10: Water. Are you drinking enough?

How Much Water Should You Be Drinking?

Make sure your perceived "hunger" isn't thirst - stay hydrated!

We recommend half your body weight in ounces of water daily. For example, 150 lbs. ÷ 2 = 75 oz. During exercise, add 4 oz. every 15 minutes - more if it is hot outside.

Try to always have with you a large water bottle with the ounces marked on it so there is no questioning how much water you are drinking each day.

Below is a link to a great article on the health benefits of drinking water:

http://www.stepintomygreenworld.com/healthyliving/health/health-benefits-of-drinking-water/