CHANGE THE WAY YOU EAT, CHANGE YOUR LIFE

Change the Way You Eat, Change Your Life

The biggest hurdle for most people in making a lifestyle changes is changing the way you eat. One way to tackle that obstacle is by following a custom meal plan. Customized meal plans and help take the guess workout of eating and allow you to focus more on your daily activity's and workout. There are several benefits to a custom meal plan, some include:

1.      Using a meal plan saves time when trying to think of something to cook everyday. You know for a fact what is good for you and will help you reach your goals.

2.      If you are busy with work or school or life in general, you wont have to worry about what you are going to eat. Custom plans can be tailored to fit any life style or food preferences, Vegan, Paleo or Vegetarian.

3.      You will spend less time at the supermarket. You can shop for everything once a week. 

4.      Since you will always have food you won’t need to get fast food or order take out which is expensive and sabotage your goals.

5.      There will be less unnecessary snacking since a meal plan will help you feel satisfied, full and content.

6.      Families can get their kids involved in meal preparation so that they can start eating healthy at a young age.

The meals on a custom meal plan are not boring and tasteless as you may think. They do allow you to use seasonings, sauces and spices when preparing your meals. They also consist of healthy delicious snacks such as yogurt parfaits, shakes or even protein bars can be made to fit into your plan. You can also allow yourself to have that occasional “cheat meal”. The purpose of the custom  meal plan is to get you to eat healthier during the week and also save time and money.

An example of a meal plan for an average woman with a full time job would be:

Meal 1 (breakfast): 3-4 eggs, two slices of Ezekiel bread with fruit spread.

Meal 2 (snack): Celery and peanut butter or some almonds.

Meal 3 (lunch): 5 oz. chicken breast or fish with some mixed field greens and 4 oz. sweet potato.

Meal 4 (snack): Apple

Meal 5 (dinner): 4 oz. chicken, fish or lean steak with mixed veggies and ¼ cup of quinoa.

Meal 6 (snack): 6 oz. of Greek yogurt

Here at 4x Nutrition we make  custom meal plans to suit your lifestyle and needs. Come by the store for your FREE consultation and let us help you get to your nutritional goals.

Til next time

Seth

Oatmeal For Breakfast Again?!

I don’t know about you but I eating oatmeal at least 6 days out of the week for breakfast and after a while it gets a little boring. I decided to switch up how I eat my oatmeal by making Oatmeal Raisin Muffins. These muffins are gluten free and high in protein.

This recipe will make 12 muffins.

Ingredients:

1 cup raisins

¾ cup water

¼ cup unsweetened almond milk

¼ cup coconut oil

1/3 cup egg whites

3 tablespoons coconut flour

3 scoops whey protein powder (I used Intek Isolate)

1 ½ cup oatmeal (not instant)

¼ cup ground flax seed

2 teaspoons baking powder

Ground cinnamon- I use alot

Few packets of Stevia for your liking (optional) – I leave it out.

Directions:

1.       Preheat the oven to 400 degrees F.

2.       Cook the oatmeal according to the package but only for about a minute just to soften it up.

3.       In one bowl mix together the water, milk, coconut oil (melted) and egg whites.

4.       In a different bowl mix the flour, baking powder, flax seed, and protein powder.

5.       Combine the cooked oatmeal with the mixtures from step 3 and 4. Stir it up really well. Don’t use a mixer; it might break down the oatmeal.

6.       Add the cinnamon, stevia (optional) and raisins to the mix and mix it all up. It may seem a little liquidy. It’s ok.

7.       Fill 12 lined muffin tins with the batter.

8.       Bake for about 25-30 minutes. Mine took 28 minutes.

Macros for each muffin: Calories-173, Fat-7g, Carbs-18.5g, Fiber-3g, Sugar-8g, Protein-11g

The great thing about this recipe is that it is easy to make. You can make it for the week and it is a quick grab and go breakfast. I normally eat 2-3.

The coconut flour is gluten free and does not trigger an inflammatory response within in the body like other flours. It is also high in fiber (double the amount found in wheat bran) and it is higher in protein than other flours.

Coconut oil is a healthy alternative to other oils. Coconut oil helps with weight loss, helps keep your thyroid healthy, and helps your body absorb nutrients, vitamins and minerals. It also is good for your heart. The oil contains 50% lauric acid which controls conditions like high cholesterol and blood pressure. The saturated fat in coconut oil does not increase LDL cholesterol. Coconut oil is in a solid form at room temperature which is why you may need to melt it first for the recipe.

Flax seed is a good source of fiber and omega 3 fatty acids. Intek Isolate Evolution is the protein I used for this recipe. This protein is high in protein, low in fat and has no carbs. It is also gluten free. You can find this protein at 4x Nutrition!

Fell free to come by the store and see me and Mikie for other great nutrition ideas to help you get fit for summer and life!

Hope you enjoy this recipe as much as I do. Happy baking!

til next time

Seth

Super Foods to Help Power You Up!

Want to improve memory, boost your immune system, lower your blood pressure and reduce your risk of chronic diseases? Include some of these Super Foods in your Nutrition Plan. Don’t have a Nutrition Plan? Well, that’s what we’re here for. Come see one of your Certified Sport Nutritionists at 4x Nutrition to help get you started toward better health.

Coffee: There’s more than caffeine in your morning cup of Joe. It’s loaded with antioxidants, which can protect against cell damage and reduce your risk of chronic disease, including diabetes, heart disease and stroke.

Thyme: Long known for its ability to fight bacteria, thyme – in tincture form – was recently found to be as effective as prescription creams in treating acne.

Wild Salmon: Chock-full of heart-healthy omega-3 fatty acids, wild salmon can be a powerful ally in the fight against premature aging.

Kale: Rich in Vitamin K, which is essential for blood clotting, kale also contains lutein, a nutrient that reduces the risk of cataracts and other eye disorders. One serving of cooked kale has nearly triple the amount of lutein that a serving of raw spinach has.

 

Avocados: Once reviled for their high fat content, avocados have regained favor as a good source of glutathione, an antioxidant that improves overall hormone function.

Basil/Mint (a basil relative): Both aid in digestion and diminish inflammation and are also strong sources of luteolin, which may boost the immune system.

Olives/Olive Oil: Known to lower blood pressure and cholesterol. A study from the American Academy of Neurology found that olive oil may reduce the risk of stroke by up to 41%.

Walnuts: Ounce for Ounce, walnuts have twice as many antioxidants as any other nut. Plus, they contain high levels of vitamin E and omega-3 fatty acids, which enhance heart health.

Green Tea: Abundant in catechins, a type of antioxidant known to protect cells, green tea may also reduce the risk of certain cancers, particularly those of the stomach and esophagus.

Sweet Potatoes: With their generous helpings of vitamin B6 and potassium, sweet potatoes can help protect the immune system and regulate blood pressure. When eaten with the skins, they have more fiber than a cup of oatmeal.

Dark Chocolate: Rich in flavonoids, dark chocolate can aid in decreasing blood pressure and cholesterol levels. In fact, some reports say that daily consumption of chocolate with at least 60% cocoa may reduce heart attacks and strokes in high-risk individuals.

Asparagus: A natural diuretic< asparagus is high in potassium and vitamin B12, important for cell repaid and maintenance. New research has also shown that B12 can boost the auditory system. People with low levels have a 39% increased risk of hearing loss.

Pomegranates: With high levels of antioxidants, pomegranates can help keep the cardiovascular system healthy.

 

Garlic: Sulfur compounds in garlic give this herb both its potent smell and its antioxidant and antimicrobial properties. When garlic is crushed, it releases allicin, which wards off heart attacks and strokes.

Yogurt: Known for restoring balance to the gastrointestinal tract, yogurt with live cultures may improve heart health. One study found that participants were 31% less likely to develop high blood pressure if they ate just 6 ounces of yogurt every three days.

Blueberries: Loaded with antioxidants, blueberries rank among the top disease-fighting foods. Among recent findings: A diet high in blueberries may reduce a woman’s risk of heart attack by 33% and stave off memory loss by several years.

Yours in health,

Stace, Mikie, Missy and Seth