2 Acorn Squash
1 pound Italian seasoned ground chicken
2 cups celery chopped
1/2 medium onion diced
1 Apple pealed and diced
1/2 tsp pumpkin pie spice
1 package instant brown rice
Preheat oven to 400
Cut Squash in 1/2 and scoop out seeds.
Place squash face down on cookie sheet with a little olive oil. Bake for 30 minutes.
Sauté onion and celery together add apple and set aside. Sauté chicken and add rice onion, celery and apple mixture. Add in pumpkin pie spice. Stuff Squash with mixture and Bon appetite!
Kim Kloster via Pinterest
If you're seeking weight loss for a New Year's resolution, nutrition is crucial for success. Nutrition can be complicated! The media is always preaching to "eat this or don't eat that." Instead of sweating the small details, focus your attention to these two approaches.
Track Your Progress
We track your workouts at Shine for a reason. We want to see if you're getting the results you're looking for. Tracking nutrition shouldn't be any different. You can use paper and pen or an online tracking system like myfitnesspal. Tracking your food allows you to see how much you're eating and what you're eating. If you use an online tracking system, it provides the nutrition facts. You may find it helpful to say no to high calorie food and drinks because the calories, fat, or sugar content can be alarming.
Another key piece of tracking your food intake is it see if what you're doing is working. If you're seeing results, you know you have found something that is working for your body. If you are not seeing results, ask yourself what you need to tweak to start getting results. Do you need to eat more vegetables and less starchy carbohydrates? Do you need to eat more protein? Drink more water? Tracking allows you to experiment with trial and error until you have found what works best for your body.
Read Your Nutrition Labels
Some of the best food choices don't even have labels. Consider this your fruits and vegetables. Other items like raw nuts, lean meats, eggs, oats, and raw seeds have a single ingredient on the label. Spend some time dissecting the nutrition label next time you're at the grocery store.
Here are a few things to look for on a label:
Read the nutrition label and strive for five grams or less of sugar. Unsweetened Greek yogurt has natural sugar and can still be a good choice, but skip the flavored yogurts. Many dried fruits have added sugar, so if you like dried fruit, purchase one that doesn't have added sugar.
We love talking nutrition at Shine. Each client is given two nutrition consultations with their membership. If you are looking to gain more knowledge or are wanting a specific plan to cater to your goals, talk to your coach about setting up an appointment. Some of you may know what to do, but find yourself not doing it. If this is the case, use this appointment as an accountability session so you can stay on track.
While strength training can help you build muscle, a proper nutritional plan can be the key to getting the cellulite free physique you are looking for. At Shine we like to say “Abs are made in the Kitchen.” Fitness and nutrition researcher Dr. John Berardi says post-workout eating is the most important aspect of fitness nutrition and believes that protein is of primary importance.
Protein supplies your body with structural components known as amino acids, which are vital to improving your body composition.
Protein helps with in muscle recovery and has been linked to weight loss when consumed directly after resistance exercise. A study published in the October 2009 issue of “Nutrition, Metabolism and Cardiovascular Diseases” found that increased daily protein intake and exercise resulted in decreased fat and weight loss compared to exercise alone.
During exercise, you are breaking down muscles so that your body can build them back up stronger. When you are replacing your body with protein after your work outs you are building the muscle back up, helping it become stronger and replacing unwanted extra body fat and cellulite.
Typically, protein shakes consist of whey protein, a fast-acting dairy protein low in carbohydrates and fat. Whey protein is a complete protein, meaning it contains all the essential amino acids, which makes it a high-quality sports nutrition supplement. While whey provides benefits, research from the August 2006 issue of the “Journal of Strength and Conditioning Research” indicates that combining whey protein with another dairy protein, casein, can be more beneficial than whey alone.
At Shine we carry Advocare Muscle gain protein because it is a complete ideal protein for absorption with ideal ratios of Whey and Casein. Click here to purchase and learn more about Muscle Gain.
Crockpot season is officially upon us! Place all the ingredients in your slow cooker in the morning and let it cook away to perfection in time for dinner. Just found this great chicken chili recipe that is definitely a crowd pleaser.
Yields: 6| Serving size: 1 cup | Calories: 142 | Total Fat: 3 g | Saturated Fats: 1 g | Trans Fats: 0 g | Cholesterol: 15 mg | Sodium: 454 mg | Carbohydrates: 36 g | Dietary fiber: 6 g | Sugars: 4 g | Protein: 12 g
Combine all the above ingredients in the slow cooker. Cover and cook on low 8 hours in a 4-6 quart slow cooker. Spoon into bowls and garnish with a little cheddar cheese and diced onion, if desired.
Note: The chicken used in this recipe was raw when going in the slow cooker. If you already have cooked chicken, just add it about an hour before the end of cooking time.
DIRECTION Toast pita pocket if desired. Mix together all remaining ingredients. If using hummus spread inside one side of pocket. Add in about 1/2 cup greek salad mixture in each pita half & enjoy!
(Serving Size Approx 6)
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