Pumpkin Overnight Oats

 

Is it too early for pumpkin recipes?  September 23rd is the FIRST day of fall, so bring them on!? I mean you cannot step inside Trader Joe’s right now without buying something or multiple things “pumpkin.”

If you like pumpkin and overnight oats its no question you will love these pumpkin overnight oats.  If you have my Breakfast on-the-go ebook you know all about my PB & Berry Overnight Oats or if you feel springy, check out my Carrot Cake Overnight Oats recipes as well.  Is it hard to see I like overnight oats 🙂 Well, for good reason my friends.

  1. SUPER Nourishing: get a whole days worth of healthy fat omega 3’s with a serving of these bad boys.  Chia seed, flax meal, and hemp seeds come together for pure nourishment.  It is also fiber packed with the oats, nut and seeds.
  2. SUPER Satisfying: I promise, you will not be hungry for a few hours after eating one of these.  Overnight oats fill you up, is a complete meal with healthy fat, adequate whole food protein and high quality carbohydrates.
  3. SUPER Delicious:I think they are DEEElish.  A perfect yummy meal for the morning or hey, even part of lunch or a more substantial snack if you want. A little sweet, great texture (soft and little crunch with topping), and cool.
  4. SUPER Easy & On-the-Go: You make it the night or few nights before, but literally all you need to do is grab and go. Eat in the car, at your desk, in Starbucks drive through…. super easy, super convenient.

Some tips:

  • Make a few servings at a time aka multiple mason jars.  I will do an assembly line with three jars, let’s say.  I put dry ingredients in all, shake, then add wet to eat and stir with a knife before stealing and placing in fridge.
  • Also, save your glass jars from jelly or peanut butter to reuse.  We buy Smuker’s all-natural Peanut butter aka it’s in a glass jar SO you know exactly what I am doing when we go through a jar of peanut butter… that is correct, overnight oats!
  • Use whatever milk choice you desire.  I recommend a milk that has protein in it aka dairy milk, soy, or pea Ripple milk. If you love almond (not I) totally fine to use that as well.  Completely your preference.

Pumpkin it up!

So, back to the pumpkin thing.  When fiddling around with the recipe, I used vanilla greek yogurt AND pumpkin greek yogurt as well as Siggi’s Pumpkin yogurt.  If you want it extra pumpkiny, go for the pumpkin yogurt.  I preferred the vanilla, little ore sweetness and not too over powering pumpkin flavor, but try both, get crazy.

Now, for the recipe 😀


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Pumpkin Overnight Oats

Get your pumpkin on with this delicious and nourishing oats recipe. If you like pumpkin pie your going to love this recipe!
Prep Time10 mins
Course: Breakfast
Keyword: breakfast, healthy, oats, omega3, onthegobreakfast, overnight oats, overnightoats, wholerealfoods
Servings: 1
Author: Michele Fumagalli, Fit Plate Nutrition

Ingredients

  • 1/3 cup rolled oats
  • 1 tbsp chia seeds
  • 1 tbsp flax meal
  • 1 tbsp hemp seeds
  • 1/4 tsp pumpkin pie spice
  • 1/4 tsp cinnamon
  • 1/3 cup milk of choice
  • 2.5 oz vanilla greek yogurt (half container) can use pumpkin greek yogurt, for even more pumpkiny flavor
  • 3 tbsp pumpkin puree
  • 1 oz pecans, chopped

Instructions

  • Toss all dry ingredients in mason jar, seal and shake. Besides Pecans
  • Add milk, yogurt, and puree to mason jar and mix.
  • Top with pecans, seal jar and place in fridge overnight or for 4+ hours

Notes

For even more pumpkiny flavor, swap the Vanilla Greek yogurt for pumpkin greek yogurt.

Now, go and enjoy this pumpkin deliciousness! I have a date with one tomorrow morning 🙂

Should we Cut Sugar Out of our Family’s Diet?

Sugar continues to get a bad rap “it’s… addicting, similar to cocaine, causes cancer, causes obesity” etc. So, should we stay away from sugar, take it out of our diet and if so, how?

Well, I am here to tell you we CAN and SHOULD have sugar! What’s important is the amount we have and, maybe even more important, our relationship with it.

 

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If a mother, decides to take a stand against sugar by eliminating all sugar in the household, what do you think her child will do when he/she gets in front of it? Overeat, binge, sugar high etc.

We have all been there…we deprive ourself of X food to then only crave it, finally give-in, and overeat/binge, ending with food guilt.  Do you see the cycle?  So, this mother, who is only trying to raise healthy children is, in fact, only damaging their relationship with food, and more specifically, sugar.  

Completely cutting sugar or any food out (not including food intolerance/allergies) will most likely begin the restrict — crave — binge — guilt cycle, ultimately back firing with a higher consumption of sugar.  We want what we can’t have, right?  However, It’s important to note that this doesn’t mean you should stock the house with cookies, cakes, and pastries either.

 

 

So, how can you help kids have a healthy relationship with sugar?

  1. BE A ROLE MODEL

Kids are always watching us, your relationship with food, sugar, self will rub off on them as well. Majority of the time we are fueling our bodies with tons of colorful whole real foods, and yet we enjoy sugar every so often.  And when we do, savor the flavor, sit down together and truly taste and enjoy the food.  Sugar makes us happy right, so let’s enjoy and have zero guilt associated with it. Rather than, label food as good or bad, speak of all the powerful nourishing effects of food (healthy strong bones, a brilliant mind, a happy stomach, tall as daddy, strong as mommy etc. etc.)

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2. SWAP Added-Sugars for Natural-sugars (when possible):

Frozen, dried, or fresh fruits are always good to have on hand.  Choose natural sugars like fruit as they are also packed with vitamins, nutrients, fiber and water.  When adding sugar to foods, sugar is sugar, no matter if its agave nectar, coconut sugar or honey.  Rather than focusing on the type of sugar in a product, focus on the quantity. What products as we “swap” rather than omit.

      • Limit fruit juices, if you do have juice, water it down.  I will do water with a ‘splash’ of juice for Gwenny.
      • Limit added sugars: instead of adding honey and brown sugar to oatmeal, add ½ a banana or berries.  Swap out a coco pebbles for a less added sugar cereal or choose muesli instead of granola.  My toddler and I eat the same yogurt as most kid yogurts are loaded with added-sugar. Does your child like peanut butter? Choose a peanut butter with simply peanuts and salt aka no added sugar, Smuker’s all-natural is my go-to.  Energy bars, I choose brands that have minimal ingredients.  My daughter loves her LaraBars, kids RXbars or Papa Steve’s Vegan bars.

 

3. Use Food & Sugar as a Reward LESS:

It’s hard to stop “if you eat a good dinner you can have ice cream” aka using sugar as a reward.  If children associate sweets/sugar with rewards, they will always want it.  Think about training a puppy.  If Buddy obeys your command he is rewarded with a treat. Just like we condition dogs with treats, we are conditioning children with sweet aka sugar.  So, can we reward children with playing outside, reading an extra book at nighttime, going to the park, the library, a new book, craft, or TV show?

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If you and your family need help adding in more wholesome foods while still enjoy all the ‘sweetness’ life has to offer I would be honored to help!

Please, feel free to email me with any interest or questions Michele@fitplatenutrition.com

Strong As Mothers Podcast

Strong As Mothers Podcast

This has been a LONG time coming but I could not be more excited to announce, STRONG AS MOTHERS podcast!

A place of INSPIRATION and VALIDATION for women to VOICE and PURSUE their goals and dreams

When was the last time you put your health, happiness and fulfillment first?
Learn and be inspired by other mothers who make themselves a priority and have great success.

When working with Fit Plate Nutrition clients, goals are everything and giving confidence to clients to achieve those goals! It goes hand in hand with STRONG AS MOTHERS Podcast.

PS It is not Strong as a Mother due to trademarks... but we're working on it 🙂

Strong As Mothers Podcast 1, 2, 3, & 4 can be found below!

FREE Breakfast On-the-Go Ebook

Free Breakfast On-the-Go Ebook

I’ve been working on this ebook for all of you the past month and am SUPER excited to finally get it on your hands, for FREE! What you’ll get in the ebook

⭐️RECIPES! I put in my top go-to breakfasts for busy mornings.

⭐️The Why behind a nourishing breakfast

⭐️List of my breakfast item staples and why

To up your breakfast game all you need to do is subscribe via my website (LINK IN BIO). This will be free for only a short time so hurry hurry!

Subscribe below

Breakfast On-the-Go FREE Ebook

The What, Why & How Breakfast

PLUS MY TOP 6 RECIPES

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Carrot Cake Overnight Oats

A Protein, Fiber and Omega-3 packed Easter Dessert for Breakfast

Even with the 5 inches (plus) of snow Chicago received Sunday, Easter IS only a week away! With the Easter Bunny countdown upon us, deviled eggs, ham and carrot cake are some foods that come to mind, other than chocolate of course.

Carrot cake comes only every so often, so, as a little treat for you all, I thought I’d find a way to incorporate it into one of my go-to breakfasts, overnight oats.

Overnight Oats

Overnights are a quick, nutritious and filling breakfast. Not to mention packed with fiber, protein and omega-3 fats.  I am usually a sucker for my PB&Berry overnights (recipe coming) but I am all for trying to find new ways to get veggies in, in the morning 😁 Always use rolled oats with overnight oats, they fluff up more.  Today, I used Bob Red Mills Rolled Oats.

What’s in them to make them healthy and delicious?

Greek Yogurt

Since carrots aren’t as sweet as berries and bananas, I use vanilla yogurt (rather than plain) for a little more flavor and sweetness.  When eating yogurt by itself, I usually choose 2-4% Siggi’s yogurts, however, this recipe has many other healthy fats, such as: chia seed, nuts, flax meal, hemp seed and milk. So, I went lower fat on the yogurt with Siggi’s 0% Vanilla or Chobani vanilla.

If you are lactose intolerant, usually the ONE thing you CAN tolerate, if anything at all, is greek yogurt.  Try it out and use a plant based milk (Soy, Pea, or Oat).  If greek yogurt still does not sit well with you, try a plain coconut yogurt.

Omega 3’s & Fiber

An important note to mention is this breakfast is LOADED with fiber and Omega 3’s.  Women are recommended to get 25g/day.  Well ladies, this has 11g, you are on your way to overshooting that recommendation.  Get your entire recommended about of the anti-inflammatory, Omega-3, three fold, with the Carrot Cake Overnight Oats.  You will get a whopping 3.4g.  We can thank Chia and Flax for both Omega 3’s and fiber, while the raisins, oats and carrots add even more fiber.

Protein

Without the optional protein powder, the recipe has 22g of protein.  Protein comes from hemp seeds, greek yogurt, milk (I used 2%), and the oats.  As mentioned above, if you cannot have dairy, opt for a soy, pea or oat based milk. UR Whey Vanilla protein OR non-dairy Vital Proteins Collagen protein are my go-to’s.


Not sweet enough for you, carrot cake does have shredded coconut and pineapples in it.  Feel free to add both and let me know what you think!

And so ladies and gentlemen, I give delicious Carrot Cake Overnight Oats.

Carrot Cake Overnight Oats

Enjoy an Easter fan favorite for breakfast.  This protein, fiber and omega 3 packed breakfast is a perfect healthy grab-and-go option.
Prep Time10 mins
Total Time10 mins
Course: Breakfast
Cuisine: Mediterranean
Keyword: breakfast, fiber, healthy, oats, omega3, onthego, onthegobreakfast, overnight oats, wholerealfoods
Servings: 1
Calories: 418kcal

Ingredients

  • 1/3 cup Rolled Oats
  • 1 tbsp Chia Seeds
  • 1 tbsp Flax Meal
  • 1 tbsp Hemp Seed Optional
  • 1/2 tsp Cinnamon
  • 1/4 tsp Ginger and Nutmeg
  • 1/3 scoop Vanilla Protein Powder Optional
  • 1 tbsp Pecans chopped
  • 1 tbsp Raisins
  • 1/3 cup Milk
  • 2.5 oz Vanilla Greek Yogurt (1/2 ind. container) Siggi's 0% or Chobani
  • 1/2 cup Shredded Carrots 1/2 large carrot, grated

Instructions

  • Place all DRY ingredients into a sealable mason jar (first half of ingredients list). Seal and shake to mix all ingredients together
  • Place remaining of ingredients in jar (milk, yogurt, carrots) and mix with spoon.
  • Seal jar and place in fridge overnight or four hours (at least) and Enjoy!

Notes

Make 3-4 at a time and have for the first half of the week. Making overnight oats can be like an assembly line.  Take out all the ingredients and mason jars, then go through the line.  When you get good at it, it will only take you 5 minutes to prepare.  Then you just grab and go in the morning 🙂

PB Cookie Dough ‘Hummus’

Dessert hummus is a thing my friends, and an AMAZING thing at that!

A few months ago, while chatting about hummus at a Grocery Shopping Tour, my wondering eyes came across ‘dessert hummus.’  I looked online at different recipes, but unfortunately never got around to make it…until now.  To say, I am a little obsessed with how delicious this dip is, is an understatement.  I polished off an entire apple with the help of this yummy dip.

This recipe only has FIVE ingredients and take 10 minutes. Aka it is super simple, quick and easy.  

What’s so great about the recipe, besides the taste, simplicity and speed? The nutrition make-up, of course!

CHICKPEAS

Also known as garbanzo beans, chickpeas are part of the legume family aka beans.  They are packed with nutrients, fiber and a good balance of protein, fat and carbs.  

1/2 cup of cooked chickpeas provides: 100 calories of energy, 6g protein, 2g fat, 20g carbohydrates, and 7g of fiber.

PEANUT BUTTER – Peanuts & Salt

I have peanut butter every. single. day. I usually go with Smucker’s All Natural, but for this recipe, I wanted something extra smooth, so chose Aldi organic peanut butter.  Both peanut butters listed above only have two ingredients: peanuts and salt.  This adds healthy fats, flavor, and some protein to the dip.  

100% PURE MAPLE SYRUP

Sugar is sugar BUT pure maple syrup is a great way to add flavor and sweetness to a dish in a more natural way.  PLUS, the entire recipe only calls for 2 tbsp of syrup aka a very small amount compared to many of treat/desserts.

If you’re off for spring break this week, surprise the kiddies with healthier treat made up of healthy fats, fiber, protein and minimal sugar.  

We dipped apple slices, graham crackers, cinnamon crackers, and pretzels, but would love to hear other good dippers you tried! 

Thank you friends and ENJOY!

Peanut Butter Cookie Dough ‘Hummus’

Dessert Hummus is a REAL thing.  Make for a snack or dessert with some apple slices, pretzels, or cinnamon crackers.
Prep Time10 mins
Total Time10 mins
Course: Dessert, Snack
Servings: 6
Author: Michele Fumagalli, RD, LDN

Ingredients

  • 1 15 Oz. can Chick Peas, drained/rinsed
  • 1/2 cup Creamy Peanut Butter
  • 2 tbsp Maple Syrup
  • 2 tbsp Milk of choice
  • 2 tbsp Mini Chocolate Chips

Instructions

  • Place chick peas, peanut butter, maple syrup, milk in food processor.  
  • Blend on high until desired consistency. You may need to scrape down sides.
  • Cover or put in air tight container and place in ridge to cool  Will keep for 4-5 days.
  • Dip with apple slices, graham crackers, pretzels or anything of your choosing

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St. Patty’s Day Inspired Shepherd’s Pie

Skillet Shepherd’s Pie

Last week, as Gwen and I were checking out her books the library, an Irish cook book caught my eye and decided to add it to our book list.  Different holiday’s/celebration get me inspired to try new recipes.   Believe it or no, I too can get stomped as what to make for dinner.  I usually go to pinterest or instagram for ideas but felt adventurous (i know, right) to actually 1) check out a library book for myself and 2) have it on a cuisine I do not eat often.
So, later that day, I skimmed through My Irish Table in 5-10 minutes.  As I skimmed, I noted which recipes would be REALISTIC to make.  Aka which recipe I have time for, my family would eat, and would fit my healthy lifestyle. I had made Shepherd’s Pie in the past and knew this would be a winner.
Most always, when I see a recipe, I more or less make it my own. Swapping out protein, changing or adding in vegetables, using the starch I have on had if didn’t get to run to grocery etc.  Feel free to use this template as just that, inspiration  to make your own Shepherd’s Pie

Use a different meat: ground turkey. venison, lamb etc.

Add-in more and or different vegetables.

Try it with sweet potatoes rather than white. OR follow the recipe and enjoy a delicious dinner with you family and friends.

Oregano – Thyme – Rosemary

Most importantly!! Enjoy this delicious meal surrounded with your family and friends.  I invited my mom over for the meal and the four of us sat down, exchanged stories and laughs all while disciplining Gwen to stay in her seat and eat 🙂 Feel free to pre veggies and boil potatoes the day before to cut to the time down

Skillet Shepherd’s pie

An Irish classic loaded with veggies and whole real foods!
Prep Time20 mins
Cook Time45 mins
Total Time1 hr 5 mins
Course: Main Course
Keyword: comfortfood, Dinner, Irish, Stpatricksday, wholerealfoods

Ingredients

Pie Filling

  • 1 pound Ground beef
  • 1 Yellow Onion (medium sized) diced
  • 2 Carrots bulk, peeled & chopped
  • 2 Celery stalks, chopped
  • 5 White Button Mushrooms, sliced
  • 2 cloves Garlic, diced
  • 1 Russet Potato peeled chopped (optional)
  • 1 tbsp Tomato paste
  • 1 tbsp Worcestershire sauce
  • 1 cup Beef broth
  • 1 tbsp Thyme fresh, chopped
  • 1/2 tbsp Rosemary fresh, chopped
  • 1/2 tbsp Oregano fresh chopped

Mashed Potato Topping

  • 2 Russet Potatoes, peeled and quartered
  • 1-2 tbsp Kerry Gold Butter
  • 1 Egg Yolk
  • 1/4 cup Whole milk (dairy free, try oat milk)
  • 1/2 tsp Salt

Instructions

  • Place quartered potatoes (for mash) and tbsp salt in a pot and cover with cold water. Bring the water to boil, then lowed the hear to medium and allow to simmer uncovered until cooked through, 20-30 minutes
  • While Potatoes cook….In 10′ skillet, brown ground beef, while beef is cooking, prepare carrots, onions and celery. 
  • Remove ground beef from pan (draining majority of fat, this depends on preference) and set aside
  • Leave in roughly 1 tbsp of ground beef fat and sauté the prepared vegetables (carrots, celery onion) over medium heat for 4-5 minutes. They should be a little translucent but still a bit firm. Scrape bottom of pan with spatula to get all the flavor mixed in.
  • Stir in mushrooms and garlic (and optional potatoes), let cook 2 minutes. Incorporate the beef broth and fresh herbs (rosemary, oregano, thyme) and let cook 2 minutes
  • Return cooked ground beef to pan, stirring until incorporated and lower heat to simmer until mashed potatoes are ready. Preheat oven to 450′
  • When potatoes are fork tender, drain water keeping roughly 1 tbsp of cooking water. Mash potatoes, then add butter, milk, egg yolk. Stir until all incorporated and finish with salt
  • Spoon mashed potato mixture over pie filling. Then lightly go over with tip of fork to make ripples. (see photo, this only makes it prettier). Bake in cover for 30 minutes. Let sit for 5 minutes before serving (it will be hot!)

Notes

Feel free to add in more vegetables.  I always say the more the better! 

Weight Loss: How much can I lose in 1 week, 1 month etc.

Ever since the new year, I continue to come across people sharing their weight loss goals and weight loss numbers as the world is trying to take off the 5-10# put on during the holiday season.

Seeing posts on social media, overhearing co-workers people at Starbucks discussing their weight loss in a week or two inspired me to write a short blurb about it.

So, what is a healthy weight loss goal for a week, a month etc?

Of course, EVERYONE is unique…Some do not need to lose any weight, yet their mind has other ideas.  Some may benefit from losing a few pounds, while others may even need to gain weight.  We are, however, going to focus on weight loss in this post.

My number 1 goal, DO NOT HAVE A WEIGHT LOSS GOAL.

You read that right, but hear me out. If you say, “I want to lose 15#” or “I want to weight X amount” and then you step on the scale and find you gained a pound, what do you think that does to confidence, to progress, to goals?  Our weight can fluctuate with sodium intake and hydration, menstrual cycle, workouts, or under/over feeding to name a few.

Rather than a number, I prefer goals that are connected to an emotion, “I want to achieve a healthy weight to be around for my child’s wedding….I want to be able to play with my friends/children etc without getting so tired…I want to have more energy in my workout etc.

Weight loss can be seen by how clothes fit, energy levels, sleep quality, workouts and recovery, not just a number on a scale.

For healthy weight loss, you need to find what works best for you.  The focus is ENHANCING YOUR HEALTH, and then finding the best, healthy way, to do that.

So many times we think we failed diet XYZ, but really, it was the diet that failed us, from the start.  It was never going to work long-term, and so when it fails, we blame ourselves.  This is a typical story that ends in weight gain, decreased metabolism and self-guilt.

You need to find what works best for you….If something sounds too good to be true, it probably is.  

There is no magic pill…so do not get sucked into a weight loss product, workout, or pill that promises 20# weight loss in a week, a month etc.  Results should not come in a week or two or three but months.

ITS NOT A DIET, ITS A LIFESTYLE

On average, healthy weight loss for women is .5-1.0 lb/week, for men, in 1-2 lb/week.

1 lb of weight equates to 3500 calories.  if a women wanted to lose .5#/week she would need a weekly 1750 calorie deficit or 250 calories/day.

There are 52 weeks in a year…so, if this women, does in fact need to lose some weight, she could lose 25/26 pounds in a year.  If a healthy individual is losing .5lb/week, he/she is most likely implementing a more healthy lifestyle.  Choosing low calorie beverages, eating more whole real foods and vegetables, listening to hunger and fullness/satisfaction cues, moving the body throughout the day and/or partaking in cardio/weight resistance activities 3-4x/week.

This does not all have to be done in 1 day, 1 week or 1 month.  I always remind my clients that if we change too much in too little of time, it most likely will not stick in the long-term.  Small strides is the focus for long-term success.

Whether  getting an experienced nutrition coach, personal trainer, joining a CrossFit gym, or putting together an accountability group with friends is the way for you to beginning living a healthier lifestyle, if it up to you to FRIST, want to change and then SECOND, find what will work for you.  But, my advise: do not omit food groups, refrain from calling foods “good” and “Bad,” and moreover, make educated decisions versus jumping on a bandwagon.

What I ate CrossFit Regional weekend & What I’ve changed going into Games Training: Part 1

What I ate through Regional weekend and What I’ve changed going into Games Training

Part 1

Normally I am a huge foodie however the week leading up to regionals I wanted nothing to do with food, especially during the competition.  My stomach was out of whack, I was irregular (nerves), and moreover had to force feed myself throughout the weekend.

As a Dietitian and from experience, I know how important fueling is for optimal performance, especially during regionals, where you are working out 2x/day, adrenaline is at its peak, and the brain and body are working overtime.   In 2015, I embarrassingly did not fuel myself optimally and paid the price on day 1 event 2 when my body shut down, causing me to finish almost 2-3 minutes slower than my practice time.  My performance suffered due to undereating/drinking the day before.  Live and learn I always say, so going into the 2018 Regionals I made my nutrition a priority.

 

First and foremost, I did not change anything going into regional week, everything I fueled myself with my body had known previously.  During mock regional weekend, two weeks prior to competing, I tried to eat exactly how I would game day/weekend.   For example, I had an entire 36oz pedialyte the day prior to regionals and one to two competition days with additional carbs and fluids.  I used the same pre and post workout supplements as I did in all my trainings and stuck with similar foods.  Aka there was zero change regional weekend

Thursday: t-minus 1 days to Event 1

Breakfast: Egg white vegetable omelet + oatmeal + fruit

Snack: peanut butter and jelly sandwich

Lunch: Open face rotisserie chicken and cheese sandwich, fruit,

Dinner: grilled chicken sandwich + roasted vegetables + mac n cheese (hey, I needed more carbs)

Snack: peanut butter pretzels and puffin cereal

Fluids: Water/pedialyte, and Nuun electrolyte tablets throughout the day

 

Friday: Game day! Warm up starts 1:00

Breakfast: 2 eggs, 1 egg white, 1/2c oats, ¾ mashed banana, cinnamon omelet/pancake, water/pedialyte — 7:30am

Snack: open-face peanut butter honey sandwich — 10:30am

Fluids: Water/pedialyte, and nuun electorlyte tablets

UR Driven Pre-workout 30 minutes prior warm-up + handful fruit snacks

Event 1 “Triples” 45-minute endurance workout

UR Pure Whey protein shake post workout + Applesauce Squeezy

½ peanut butter and jelly sandwich

UR Driven Pre-workout 30 minutes prior warm-up

Event 2 “Linda” heavy weights workout

UR Pure Whey protein shake post workout + Applesauce Squeezy

½ peanut butter and jelly sandwich

Dinner: Sweet potato, chicken veggie kabobs

Late night snack: peanut butter pretzels + pedialyte

 

Saturday: Day 2, event 3 Warm-up starts 12:45

Breakfast: same as Day 1

Snacks: ½ peanut and jelly sandwich

Fluids: Water/pedialyte, and Nuun electrolyte tablets

UR Driven Pre-workout 30 minutes prior warm-up

Event 3 Gymnastics triples (high skill)

Finished pre-workout + UR Pure Whey protein shake post workout + Applesauce Squeezy

UR Driven Pre-workout 30 minutes prior warm-up

Event 4 Snatch Burpee workout

Finished pre-workout + UR Pure Whey protein shake post workout + Applesauce Squeezy

½ peanut butter and jelly sandwich

Dinner: ½ burger + ½ chicken sandwich + sweet potato

Snack: Puffin cereal + entire pedialyte 36oz

 

Sunday: Day 3, event 5 warm-up starts 12:00

Breakfast: same as Day 1 and 2

Fluids: Water/pedialyte, and nuun electorlyte tablets

UR Driven Pre-workout 30 minutes prior warm-up + water

Event 5 Chipper

Finished pre-workout + ½ UR Pure Whey protein shake post workout + Apple sauce Squeezy

¼ UR Driven Pre-workout 30 minutes prior warm-up + water…. I was really nervous

*Only 90-minute rest between workouts

Event 6 Sprint Rope Climb Thruster

ALL THE FOOD

Sides Notes:

-I usually have more brown rice/wild rice in my diet however we forgot it at the store so went with what I had J i.e. oatmeal, bread, sweet potatoes

-I have a lot more vegetables in my diet and an RX bar/day however I was rather “irregular” aka nervous poops, so stayed away from dates (Rx Bars) and high fiber vegetables.

-Fluids were constant, trying to rehydrate myself as much as possible

-Foods were simple around workouts as wanted body to be fueled but not use much energy breaking down food, fat takes longest to digest.  I also like to workout on a ‘more empty” stomach + nerves were out of whack

-Large breakfast and even bigger dinner since mid-day I was not eat as much while competing

 

Part 2 of the series will go over how my nutrition has changed the past two weeks as my CrossFit Games training began, stayed tuned!

 

5 Healthy Foods We Overeat

My husband gave me this blog post idea when he ate almost the entire hummus container… (sorry to throw you under the bus john haha).  BUT WE ALL do this, we all tend to overeat on healthy foods.  First off, let me congratulate you on choosing healthier foods options! Fueling your body with healthy fats, greens, fruits, lean proteins are only going to leave you feeling more energized and recovered.  Overeating healthy food is better for you than unhealthy food however, it is still in our best interest to not overeat any type of food.  The body can only handle, use, absorb etc. so much food at once, the excess food and calories will only hinder progress and goals.  First step is to realize you CAN overeat healthy foods, and then find ways to decrease this from happening.  Could any of these food be on your list?

Hummus / Guacamole:

The two famous healthy dips.  With any dip, it is easy to you continue that motion of dipping and eating, even if its with raw veggies.  Then…all of a sudden, half the container is gone.  Who doesn’t love guacamole? Avocados are a staple in our house (thank you Aldi).  Loaded with healthy fats an avocado or avocado dip (Guacamole) with raw veggies and a few corn tortilla chips can be a healthy snack.  Because of the healthy fats guac packs a punch not only with nutrients but with calories.  3/4 cup of guacamole is just under 300 calories and 25g fat.  If you are a big dipper eating 3/4 cup can be easy. Chipotles guac on bowls is roughly this amount as well.  Tip: of course eat that guac, but try to keep avocados to one 1/2 a day.  Get guac on the side from Chipotle (1/4c) and be aware how many chips and veggies you are dipping in.  If four avocados makes eight servings of guac, we should really only have 1/8 to 1/4 the guac.

As for Hummus, this is another great plant based source of healthy fats, protein and fiber.  Chickpeas are delicious in a dip (hummus, baked in oven or in a salad).  The Hummus package has 2 tbsp as one serving.  Who has ever only eaten 2 tbsp of hummus? It is only 70 calories so in the realistic world lets say 1/4 cup is a serving aka 140 calories.  Paired with some raw veggies, twp piece of deli meat, or triscuit crackers I think that makes one heck of a snack.

Popcorn / Skinny Pop

Skinny pop and other popcorns have gained incredible popularity for being a healthier lower calorie option to chips.  Just like chips however, we can easily overeat popcorn.  You’re watching TV or working on the computer and you continue to enjoy handfuls of popcorn until you realize the bag is half gone.  I’ll raise my hand on this one as I have done this  many a times.  My trick… I buy the portioned bags of Skinny Pop or I portion out two cups of skinny pop into a bowl and put the bag away.  On other note, popcorn can be a harder food for our bodies to digest, so give your GI system a break and don’t go over 2 cups.

Nuts / Nut Butters

I used to eat peanut butter by the spoonful… yeah, my relationship with the food wasn’t the best, but we are great friends now.  Just like avocados, peanut butter is a fatty “dip” or spread.  As many of you already know, it is delicious on bananas, apples, toast, in oatmeal, on pancakes, graham crackers….can you think of anything else?  Well, as good as peanut butter is, 1 serving is only 2 tbsp.  That really is not a lot, hence why it is REALLY easy to overeat this stuff.  When the peanut butter jar comes out (Organic Smucker’s All-Natural FYI), I am conscious of the amount I use.  Trick: to flavor oatmeal, over-night oats, shakes etc. I use Peanut butter powder.  It is much lower in fat and thus calories.  I save the actual peanut butter for my toast and fruit,

Similar to peanut butter, a little amount of nuts goes a long way.  A serving is only 1/4 cup.  Thats 4 tablespoons aka not a lot at all given that many people will eat an entire bowl of nuts like popcorn or chips.  A serving of nuts is more like a small handful (half a handful…).  Trick: I love the pre-portioned trail mix products as well as pistachios in the shell.  It takes you longer to eat and thus you do not have the tendency to grab and shuve in the mouth.  

Bananas

“What, bananas? But it’s a fruit and I only eat one a day or every other day…” I love bananas, another staple in my house, HOWEVER the bananas we buy in the store aka large bananas, most likely can be counted as two servings.  Buy one get one free peeps.  Bananas and mangos are fruits higher in sugar and thus calories.  Trick: Cut or rip banana in half and save the other half for later (in fridge) or share with a spouse, child, friend etc. This ALSO helps me not go CRAZY on peanut butter since I love the combo.  1/2 banana with pb, by itself, sliced on peanut butter toast, in oatmeal, overnight oats…you decide.  Only having 1/2 is a simple change we all should start doing. 

Protein

Yes, yes, yes, everyone thinks to lose weight and gain muscle they need to increase protein and decrease carbs.  Not so much friends.  It is important to have a protein or fat with snacks in order to make them more satisfying and nutrient dense i.e. a small apple with 1/4 cup nuts rather than the apple by itself.  However, the majority of the US is eating WAY too much meat, protein bars, shakes, dairy and moreover protein.  Trick: Instead of increasing protein, think about increasing vegetables 🙂 I promise you will feel more energize and your gut will thank you. Aim for protein making up 25% of your plate.

 

Again, continue to eat these delicious foods, just know that there is such a thing to overeat healthy foods.  Eat mindfully.  Eat when you’re hungry and push that plate or bowl away when you start feeling full/satisfied.  Would love to hear from you, what other healthy foods do you think we overeat!?