Poor meal planning or a poor mindset (or both) can ruin all of the hard work we put in during training sessions. However, in order to see results, efforts must be made in the kitchen. The tough part about reaching fitness goals isn’t the one hour in the gym, it’s the other 23 hours of each day that require proper nutrition.

The Mindset: Food is Fuel

Proper nutrition for part-time athletes with full-time jobs can be a chore. Mindless eating is an easy trap to fall into when work gets stressful, life becomes hectic, and training goals become the last thing on one’s mind. Mealtime can quickly become a daily routine of mindless eating in the breakroom, just to give yourself a mental vacation from life’s stressors.

While mindful and intuitive eating can be a great tool for many individuals with eating disorders or poor relationships with food, it can also be a positive tool for athletes leading busy lives and full-time jobs. I often tell clients not to think of food as just another meal, but food as fuel for training and recovery.

The athlete’s body is constantly laboring to prepare, work, and recover before, during, and after strenuous workouts. The fuel we put in our bodies throughout the 24 hours in each day is constantly serving a purpose.

Willingness to Change

It is no mystery that proper nutrition is the key to fitness results, whether it is weight loss, weight gain, maintenance, or performance. Although this is common knowledge and often stressed by trainers and coaches, nutrition changes tend to be the most difficult changes to make. The most common excuses I hear:

• “I don’t know how to cook.”
• “I don’t like to cook.”
• “I don’t have time to cook.”
• “I don’t know what to cook.”

All excuses express an unwillingness to change. So the first step towards nutrition success is the willingness to change the attitude and mindset behind those excuses. A new mindset can turn those excuses into opportunities.

Here are a few quick tips for changing your mindset on nutrition and meal planning:

Excuse 1: “I don’t know how to cook.”

New Mindset: Take a cooking class. Learn the basics of cooking or learn a new, healthy, nutritious recipe that you can take home. Find a cookbook for beginners with quick and easy meals. Cooking does not need to be complicated and learning a few basic skills can transform your attitude towards cooking.

Excuse 2: “I don’t like to cook.”

New Mindset: Most major grocery stores have fresh or frozen plain produce that you can steam in the bag in a microwave. Any store with a deli or pre-made counter will have plain grilled proteins (poultry, beef, fish) with minimal seasoning on it. If you can work a microwave, you can make a complete, healthy, nutritious meal that won’t require any cooking. This is what your “fast food” should look like. Still not feeling it? There are several meal-prep companies that you can spend the extra money to get your meals for pick-up or delivery.

Excuse 3: “I don’t have time to cook.”

New Mindset: First, see above. You can make meals in minutes. Second, write out your regular “day-off” schedule (whether it is a weekend or weekday). Are you spending more time on the couch in front of the TV than you think? Are you sleeping in a little later than you should? Meal prep and making meals does not need to take hours. Find an extra 1-2 hours to dedicate to your nutrition. Place everything in grab-and-go baggies or containers for quick meals and snacks.

Excuse 4: “I don’t know what to cook.”

New Mindset: Meet with a nutritionist. Your goals will determine what you should be cooking and eating. The Internet is full of blogs and websites with inspiration if you are just looking to change up your daily menus.

Sure, it’s easy to have excuses for not attending to your nutrition needs. But, as you can see, every excuse has a new mindset to employ. No matter how busy you are, even during the hectic back-to-school time, you only need to try and put yourself in the right mindset, and you’ll find the solutions are simple and within reach.

The post Fix Your Meal-Prep Mindset appeared first on Breaking Muscle.

Does this sound like you or someone you know? Do you feel intimidated by the weight room because it’s overrun with alpha males? This is the scenario creating gender segregation of ladies doing cardio and men lifting heavy.

The growth of CrossFit, Olympic weightlifting, and the “strong is the new sexy” tagline have encouraged more women to add regular strength training to their daily fitness regimen. But as a female trainer, I often witness women shying away from entering the weight room. A large percentage of my female clientele tell me, “I just don’t know what to do” when I ask them if they ever strength train on their own.

My goal with any client, and particularly female clients, is to get them comfortable in the gym so they can feel confident in the weight room. Women are often “gymtimidated” by the weight room, missing out on benefits of resistance training like stronger bones, weight loss, and stress relief. They are self-segregating themselves to the “women’s area” of the gym, cardio, or classes. 

Here are a few things that can help any female take that first step outside of her comfort zone and into the weight room of any gym: 

1. Get a trainer: Even better, get a female trainer. He or she will give you the training program and form cues to make sure you are performing exercises correctly. Book a few sessions and spend the majority of your time with him or her in the weight room to get comfortable with navigating the equipment.
2. Bring a buddy (not your partner): It’s always easier to take on a new environment when you have a friend with you. I mention a friend rather than a partner because if he or she is more comfortable in the weight room than you, the workout will be swayed towards his or her own goals. Join up with a lifting buddy and make a plan together. You may not be lifting the same weight but you can spot each other and motivate each other.
3. Find a specialized gym or program: Similar to getting a trainer, but maybe joining a large club isn’t in your budget or your style. Try a smaller, local, specialized gym that offers classes for beginning lifters. You will learn correct form, safe training, and enjoy a group-training atmosphere.
4. Be confident: Why do you think there are mirrors all over gyms? Because everyone is looking at themselves. The number one thing I tell hesitant clients is that nobody is watching you because they are all watching themselves. Walk in with confidence, work with confidence, and leave with confidence.
5. Work out at your pace: Any workout you do should be for you and your health. Find the right pace and progression that is right for you and push your comfort zone a little bit with each workout. Every person’s body is different so every person’s workout can be different also.

Men and women should take advantage of all equipment a gym offers. “Gymtimidation” is often self-inflicted and can be easily overcome by a small step outside of your comfort zone.

Trying to change what you see in the mirror? Start between the ears:

Transform Your Mindset to Transform Your Body

The post Time to Stop Fearing the Weight Room, Ladies appeared first on Breaking Muscle.

1. Keep it clean.
2. Keep it simple.

The more equipment involved, the more confusing it can get. When I prepare food, I like to limit my recipes to 5-10 ingredients with minimal prep and cook time. We all have busy lives, but that doesn’t mean we can’t maintain a healthy meal plan that supports our training.

The following are three essential pieces of equipment for any kitchen, big or small. These multifaceted pieces are also small enough to store without taking up too much counter space. I’ve included a quick, healthy recipe with each piece of equipment.

Grill Pan

The grill pan is a lifesaver in apartment or townhome living with limited space and restricted grilling. It is also great during the winter months when the weather does not permit outdoor grilling. While grill pans work best on gas stoves, they can be used over electric burners as well.

Grilled meats and veggies are a quick and easy meal to prep during the week and always leaves healthy leftovers.

Ingredients:

• 2 boneless, skinless chicken breasts (pounded to ¼-inch thick) or ½lb of your favorite cut of steak
• 3 large bell peppers (cut into 1-2” pieces)
• 1 sweet onion (cut into large wedges)
• 5 Tablespoons olive oil or your favorite cooking oil
• Salt and pepper for seasoning

Method:

1. Preheat grill pan over medium heat. Add 2 Tablespoons olive oil to coat bottom of pan.
2. Season top side of meat with salt and pepper.
3. Once the pan is hot, place the meat seasoned-side down and cook for 4-6 minutes (depending on thickness). Flip when ready.
4. While the meat is cooking, toss veggies in a bowl with remaining olive oil and season with salt and pepper or your favorite seasoning.
5. Once the meat is cooked through (chicken) or cooked to your desired temperature (steak), remove from heat, cover, and let sit for a few minutes before cutting.
6. Spread the veggies into one layer on the grill pan. Cook until soft, turning occasionally.
7. Remove from the heat, plate with your protein, and enjoy!

Leftover idea: Wrap the meat and veggies in a corn tortilla for quick-and-easy fajitas.

The Magic Bullet

This mini blender is a handy tool when you need a quick smoothie without all the mess. The Magic Bullet comes with individual serving-size blender cups, so you simply load your smoothie fixings into the cup, screw on the blade, clip it into the motor and within seconds, you have a healthy snack.

Smoothies are a go-to option for maximizing calories and nutrients without a full meal that requires longer prep time. With the right balance of ingredients, smoothies can be a complete post-workout snack.

Ingredients:

• ½ cup unsweetened frozen berries (e.g., raspberries, blueberries, blackberries)
• ½ medium banana
• 1 Tablespoon peanut butter or almond butter
• 1 cup fresh baby spinach or frozen chopped spinach
• 1 Tablespoon hemp seed
• 2 Tablespoons Greek yogurt
• ¾ cup almond milk

Method:

1. Place all ingredients in Magic Bullet® cup.
2. Blend for 30-45 seconds.
3. Remove from motor and enjoy straight from the cup.

Food Processor

I never knew the power of this kitchen tool until I was gifted one for my birthday. Hours worth of cutting, chopping, dicing, and julienning can all be done in literally seconds with the help of a food processor. With the right attachments and blades, a food processor can be your all-in-one tool for meal prep.

Cauliflower rice is a healthy alternative to heavier grains and increases your fiber and veggie intake for the day. All you need to make fluffy cauliflower rice is a food processor and a sauté pan.

Ingredients:

• 1 head of cauliflower
• 2 Tablespoons olive oil or your favorite cooking oil
• Preferred seasonings (see below)

Method:

1. Cut cauliflower into 1-2” chunks and place in food processor.
2. Pulse into small, rice-sized pieces.
3. Heat sauté pan over medium heat with preferred cooking oil.
4. Pour cauliflower into sauté pan and add desired spices and herbs.
5. Stir constantly until slightly translucent, about 3 or 4 minutes.
6. Serve and enjoy.

Cauliflower rice seasoning options:

• Basic: Salt, pepper, garlic powder
• Mexican: Cumin, red pepper, lime juice, cilantro
• BBQ: Smoked paprika, cayenne, salt
• Asian: Coconut aminos, green onions, sesame oil, fish oil

The Right Tool for the Right Job

These three kitchen essentials will transform your meal prep. Not only will you be able to prep faster and more efficiently, but each tool may inspire you to create new, delicious, healthy recipes for your weekly menu. No matter how small the space is, these essentials will make any space feel like a professional prep kitchen.

You’ll Also Enjoy:

• Save Hours and Dollars: Streamline Your Meal Prep
• Better Than Takeout: A Sweet-and-Sour Cauliflower Recipe
• 3 Nutritional Strategies Every Athlete Needs
• New on Breaking Muscle Today

Photo 1 courtesy of boB Rudis via Flickr CC BY-NC-ND 2.0.

Photo 2 courtesy of Kristina Goldman.

Photo 3 courtesy of Thomas Cizauskas via Flickr CC BY-NC-ND 2.0.

The post 3 Kitchen Essentials for the Athlete Chef appeared first on Breaking Muscle.

A long week calls for an easy dinner, and takeout can be a tempting option on a Friday night. Unfortunately, many takeout meals are loaded with unwanted ingredients (gluten, sodium, dairy), setting you up for a sleepless night or an uncomfortable pre-race preparation. Nobody wants to be rushing to the porta-potty from the start line or in the middle of a long run.

Ideally, a pre-race meal will not upset your stomach or sit heavy the next day. For athletes with food allergies, this homemade version of “takeout” beef and broccoli minimizes bloat and digestive issues by using light, fresh, and gluten-free ingredients.

Remember, endurance athletes need a larger-than-normal store of carbohydrates prior to events lasting more than an hour. You can add cooked rice noodles to the recipe if you need more carbs. Enjoy this meal any night of the week or for lunch before an evening training run.

Homemade “Takeout” Beef and Broccoli

Prep Time: 10 minutes

Cook Time: 20 minutes

Yield: Serves about 4

Ingredients:

• 1 bunch of broccolini (chopped into 2 or 3 segments each), or roughly chopped broccoli florets
• 2 Tablespoons olive oil or grapeseed oil
• 1 teaspoon toasted sesame oil
• 1-2 Tablespoons gluten-free soy sauce*
• 4-5 Tablespoons Coconut Secret Coconut Aminos
• ½ cup green onions, chopped
• 1 teaspoon sea salt
• ½ teaspoon garlic powder
• 1lb ground turkey (85/15 or 90/10 lean-to-fat ratio)
• Optional: cooked rice noodles

Method:

1. Heat a large pan over medium heat and add broccolini, olive oil, sesame oil, soy sauce, and coconut aminos. Mix until broccolini is evenly covered.
2. Cook for 5-7 minutes or until broccolini is just getting soft.
3. Add half of the green onions and remove pan from heat.
4. Adjust the heat to low, cover the pan, and place it back on the burner to let the broccolini steam for 10-12 minutes, or until fork tender.
5. Transfer the broccolini to a bowl, reserving the liquid in the pan.
6. Adjust the heat to medium and add in the ground turkey. Season with salt and garlic powder, and add more coconut aminos, olive oil, or soy sauce, if desired. Cook until the meat is browned all the way through.
7. Combine turkey, broccolini, and remaining green onions in a bowl. Serve on top of cooked rice noodles, if desired.

*If you are not sensitive to gluten, feel free to use your favorite soy sauce or teriyaki sauce. Just be aware of the sugar content in many sauces.

More Takeout Hacks:

• Exotic Eats: Low-Carb Paleo Pad Thai
• Better Than Takeout: A Sweet and Sour Cauliflower Recipe
• A New Method to Step Up Your Spice Game
• New on Breaking Muscle Right Now

Photo courtesy of Kristina Goldman.

The post Transform Takeout: Homemade Beef and Broccoli for Athletes appeared first on Breaking Muscle.

You will be the star of any party with these athlete- and budget-friendly snack creations. Each recipe has a good balance of proteins, fats, and carbohydrates for any athlete looking for pre- or post-workout party snacks, and the ingredients won’t sabotage your performance.

7-Layer Salsa and Homemade Tortilla Chips

Prep Time: 10 minutes

Ingredients:

• 10 corn tortillas
• Olive oil spray or melted ghee (or your preference)
• ½ cup corn, fresh or thawed if frozen
• ½ cup jicama, diced
• ¼ cup red onion, chopped
• ½ jalapeño, seeds removed and chopped. Control the spice level by adding more or less jalapeño or seeds.
• ½ cup canned black beans, rinsed
• ½ avocado, diced
• ½ cup cherry or grape tomatoes, diced
• ½ Tablespoon lemon juice
• Sea salt and pepper to taste

Method:

For the Tortilla Chips:

1. Preheat oven to 350 degrees Fahrenheit.
2. Cut tortillas into 8 equal wedges (4 cross cuts) or into strips.
3. Place the tortilla wedges or strips in a single layer on a baking sheet­. They can be touching in order to fit as many as possible on one sheet.
4. Lightly spray or brush the tortillas evenly with oil or ghee.
5. Sprinkle each wedge with a pinch of sea salt.
6. Bake for 8-10 minutes or until the tortillas are hard and have turned slightly golden brown on the edges.
7. Remove from oven and let cool.

For the Salsa:

1. Place corn, jicama, onion, jalapeño, black beans, avocado, and tomatoes in a large bowl. Mix ingredients evenly.
2. Add lemon juice, salt, and pepper.
3. Serve immediately.

Notes:

• If serving later, squeeze the juice from half a lemon over the top, then cover tightly with plastic wrap and store in the refrigerator.
• Serve with tortilla chips or on mini tacos.

Mini Steak Tacos With Avocado Spread and Caramelized Onions

Prep time: 40-45 minutes

Yields: 10

Ingredients:

• 10 corn tortillas cut into 4-inch rounds (Tip: use a cookie cutter for even cuts)
• ¼ Tablespoon unsalted butter
• ¼ Tablespoon olive oil (or preferred cooking oil)
• ¼ teaspoon coconut sugar
• 1 sweet onion, thinly chopped lengthwise to create rings
• 1lb ribeye steak (or your favorite steak to grill), sliced into ½ inch strips
• 1 avocado
• ½ jalapeño, minced
• 2 Tablespoons fresh lemon juice

Method:

For the Caramelized Onions:

1. Heat a sauté pan to medium-high heat and melt oil and butter together.
2. Add onion rings to the pan, separating the rings.
3. Lightly sauté the onions to cover with oil/butter mixture.
4. Add sugar and stir to coat the onions.
5. Reduce heat to low and let the onions cook down, stirring occasionally, for about 20-30 minutes.
6. Remove from heat and let cool.

For the Avocado Spread:

1. Combine avocado, minced jalapeño, and fresh lemon juice in a bowl.
2. With a fork, mash ingredients together until evenly mixed.
3. Cover with plastic wrap and store in refrigerator.

For the Steak Tacos:

1. Heat a cast iron grill pan or BBQ to medium-high heat.
2. Season both sides of the steak with salt and pepper or other rubs or marinades you like.
3. Grill each piece 2-3 minutes on both sides or until the meat is cooked to your preferred temperature.
4. Remove from heat and place on a cutting board to cool slightly.
5. Once cooled, slice into thin strips or cubes.
6. To assemble tacos, layer avocado spread, steak, and caramelized onion on mini tortillas and top with salsa or your favorite hot sauce.

Sweet Potato Sausage Stuffed Mushrooms

Prep time: 50-60 minutes

Yield: Serves 10-12

Ingredients:

• 1 large sweet potato
• 10-12 baby bella or mini crimini mushrooms (1 potato will fill about 10 mushrooms)
• 1lb cooked pork sausage (I used sweet Italian but substitute your favorite flavor)

For Each Potato:

• ½ Tablespoon + 1 teaspoon ghee
• ¼ cup cottage cheese
• ¼ teaspoon sea salt
• ¼ teaspoon garlic powder
• Parmesan cheese for garnish

Method:

1. Preheat oven to 350 degrees Fahrenheit.
2. Clean and de-stem mushrooms. Let mushrooms dry and store in refrigerator.
3. Using a sharp knife, pierce sweet potatoes several times before baking.
4. Bake sweet potatoes for 35-45 minutes or until soft.
5. Remove from oven, cut in half, and scrap contents of sweet potatoes into a large bowl, removing skins.
6. Add cottage cheese, sea salt, garlic powder, and ½ tablespoon ghee to bowl.
7. Using an immersion blender or hand mixer, blend ingredients until smooth.
8. Line a small baking sheet with foil.
9. Melt 1 teaspoon of ghee in a small bowl. Brush each mushroom cap with melted butter and sprinkle with salt and pepper.
10. With a small spoon, fill each mushroom with the sweet potato mixture until just above the opening.
11. Top the mixture with a few crumbles of sausage.
12. Bake mushrooms for about 12-15 minutes or until heated through.
13. Serve immediately. Garnish with grated parmesan cheese if desired.

You’ll Also Enjoy

• 3 Quick and Easy Snacks for Your Pre-Workout Arsenal
• Eat to Perform: Simple Dietary Advice for the Athlete
• Count Colors, Not Calories: 2 Recipes for a Colorful Plate
• New on Breaking Muscle Today

Photos courtesy of Kristina Goldman.

The post Party Time Snack Recipes for Athletes appeared first on Breaking Muscle.

When it comes to salad dressings, think homemade, natural, and simple. Remember, the more you monitor the ingredients in your meals, the more control you have over your body’s performance. The two recipes I’ve included below pack in some extra protein and are also easy for your body to assimilate, making them a perfect choice for pre- or post-workout meals.

Healthy Salads Have Layers

Before we think about dressings, let’s go over some salad basics. The first step to a healthy salad is to layer it well:

1. Start off with a good mix of nutrient-dense greens, such as baby kale or baby spinach (the baby leaf options contain more nutrients and don’t require chopping).
2. Add a rainbow of veggies. Chop up some bell peppers, green onions, carrots, beets, and cucumbers and toss them in.
3. Complete the meal with a protein of your choice. Lean proteins like grilled chicken or fish create a perfect post-workout meal. If you need a vegetarian or vegan option, add tofu, along with some chopped almonds or pepitas for extra crunch.

High-Quality Ingredients Support Performance

Now choose a dressing that compliments the flavors of the salad without destroying the nutritional goodness you’ve just created. Below are two healthier versions of the typical store-bought dressings you may find lurking in your fridge. Opt for these homemade dressings to cut down on added sugars, preservatives, and excess fats.

The first option is a vinaigrette dressing. Lemon juice and apple cider vinegar provide the acidity. In addition, the antibacterial properties of apple cider vinegar aids digestion,¹ and has been shown to improve insulin sensitivity.² I’ve used olive oil as the base for this recipe, but grape seed oil is another good choice.

The second recipe is a substitution for the all-American favorite, ranch dressing. Fresh dill delivers that classic ranch flavor, while Greek yogurt replaces high-fat options like buttermilk or mayonnaise. The yogurt also provides extra protein, making this a perfect dressing for a post-workout salad.

These homemade dressings are ideal to have on hand for meals throughout the week. And as an added bonus, they can also be used as marinades or dipping sauces.

Lemon Basil Vinaigrette

This light vinaigrette uses apple cider vinegar and lemon juice for acidity.

Yield: ⅔ cup

Serving size: Approximately 2 Tablespoons

Prep time: 10 minutes

Ingredients:

• 2 Tablespoons apple cider vinegar
• 1 Tablespoon freshly squeezed lemon juice
• ½ teaspoon grated lemon zest
• ½ teaspoon Dijon mustard
• ½ teaspoon finely chopped garlic
• ¾ teaspoon finely chopped basil
• ½ teaspoon salt
• ¼ teaspoon ground black pepper
• Pinch of sugar
• ½ cup extra virgin olive oil

Method:

1. In a small bowl, whisk together everything except the olive oil.
2. Continue whisking while slowly pouring in olive oil.
3. Serve over salad greens.

Creamy Dill Dressing

Greek yogurt provides protein without excess fat and fillers.

Yield: ½ cup

Serving size: Approximately 2 Tablespoons

Prep time: 10 minutes

Ingredients:

• ½ cup plain Greek yogurt
• 1 teaspoon chopped dill
• ½ teaspoon garlic powder
• 1 teaspoon grated Parmesan cheese
• ¼ teaspoon salt
• ⅛ teaspoon ground black pepper
• ½ teaspoon lemon zest
• ¼ teaspoon lemon juice
• ¼ teaspoon onion powder

Method:

1. In a small bowl, combine all ingredients.
2. Whisk together to thoroughly combine.
3. Serve over salad or as a dip for crudité.

You’ll Also Enjoy:

• 2 Healthy Dressings That Won’t Ruin Your Vegetables
• Want to Cut Down Recovery Time? Eat More Plants
• 5 Simple Ways for Meat Lovers to Eat More Vegetables
• New on Breaking Muscle Right Now

References:

1. Jung A. “13+ health benefits of apple cider vinegar.” Kitchen Cabinet Cures (Reader’s Digest Association Books).

2. Johnston CS, Kim CM, Buller AJ. “Vinegar improves insulin sensitivity to a high-carbohystrate meal in subjects with insulin resistance or Type 2 Diabetes.” Diabetes Care 27 (2004): 281-282.

Photos courtesy of Kristina Goldman.

The post Revamp Your Salad: 2 Dressing Recipes for Athletes appeared first on Breaking Muscle.

Athletes require more energy than sedentary individuals. Athletes who expel energy in thirty-second to two-minute bursts use the glycolytic system to fuel exercise – think soccer players or basketball players. This process does require glucose (i.e., simple sugars), which means it is critical for athletes to consume enough sugar before and during activity to maintain lasting energy, especially during competition.

Natural sugars (such as fructose and lactose) will break down slowly, while refined sugars will break down quickly, and dramatically increase your insulin and blood sugar levels. It’s important to understand that added sugar doesn’t necessarily mean refined sugar. The American Heart Association defines added sugar as follows:

Any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation (such as putting sugar in your coffee or adding sugar to your cereal). Added sugars (or added sweeteners) can include natural sugars such as white sugar, brown sugar and honey as well as other caloric sweeteners that are chemically manufactured (such as high fructose corn syrup).

Added sugars can be hiding in many of your common daily foods, particularly packaged foods in your pantry. Take a close look at the ingredients list of your foods to see if they have different forms of added sugars. For a complete list of different names, refer to this list.

As you tackle those holiday party invitations and the sugary temptations coming your way this month, consider bringing these two healthier treat options to your party. Both recipes have 1-2 teaspoons of agave – added, but not refined sugar. The rest of the sweetness comes from the natural sweetness of the fruits.

Pomegranate Orange Fruit Dip

Version 1: Ricotta (good protein and fat content for macros, zero sugars)

Version 2: Mascarpone (best for “sweeter” spreads)

Version 3: Greek yogurt (high protein content)

Ingredients:

• 1 cup of ricotta, mascarpone, or Greek yogurt
• 2 tbsp pomegranate seeds
• 1 tbsp orange zest
• Juice from half an orange
• 2 tsp agave nectar

Method:

1. Add all ingredients together in a small bowl.
2. Use a hand mixer to whip together ingredients. It is okay if some of the pomegranate seeds pop and add some color.
3. Serve cold next to berries or any of your favorite fruits in season.

This dish can be enjoyed for dessert as an alternative for ice cream or anything with whipped cream. You can also enjoy a small spoonful on your morning toast for a dose of protein with breakfast.

Pear Popover Tarts

Prep Time: 10 minutes

Cook time:10-12 minutes

Yield: 6

Ingredients:

Crust:

• Trader Joe’s frozen Puff Pastry Dough, thawed (optional to make your own puff pastry or pie crust)

Filling:

• 2 pears, peeled and chopped
• ¼ tsp cinnamon
• 1 tbsp coconut flour
• Juice from half a lemon
• 1 tsp agave nectar
• ½ tbsp melted ghee/clarified butter

Method:

1. Preheat oven to 375 degrees Fahrenheit. Grease a large cookie sheet or cover with parchment paper.
2. In a small bowl, mix together filling ingredients. Blend until all pears are coated.
3. Cut 6 2×2” squares of puff pastry. Lightly brush both sides of each pastry square with ghee and place on cookie sheet with 2 inches between squares.
4. Place about a tablespoon of the filling in the center of each square. Use fingers to pinch corners of pastry square together to make a small cup for the filling. You can also make a triangle fold over with the pastry. Leave some air pockets to release steam if this is the case.
5. Bake in the oven for 10-12 minutes or until pastry is golden brown.
6. Serve warm or at room temperature.

The above recipes will allow for a guilt-free dessert with only a few teaspoons of added sugar and no refined sugar. Smaller pastries encourage moderation with desserts and less stress about cutting an even slice for everyone at the table. Have a happy holiday season, and enjoy those sweets in moderation!

You’ll Also Enjoy:

• 7 Tips for Busting Sugar Cravings During the Holidays
• How to Stay Healthy and Lean During the Holidays
• 7 Healthy (And Delicious) Holiday Recipes
• New on Breaking Muscle Right Now

Teaser photo and photo 1 courtesy of Shutterstock.

Photos 2 and 3 courtesy of Kristina Goldman.

The post Holiday Recipes to Satisfy the Athlete’s Sweet Tooth appeared first on Breaking Muscle.

As athletes, we generally eat to improve performance in our sport. But when the Thanksgiving holiday rolls around, all of a sudden eating becomes our sport. Mom’s delicious roasted turkey calls out to you, grandma’s pumpkin pie fills the room with that haunting aroma, and candied yams and butter-soaked green beans turn into your only viable options for vegetables.

Holiday Ingredients to Fuel Performance

These three healthier Thanksgiving dish options are geared toward the athlete. Each dish is gluten-free and has no refined sugar (only natural sugars). The ingredients are fresh, in-season, and high in vitamins. The higher protein content keeps you fuller longer and the perfect blend of carbohydrates, proteins, and fats keeps you right on track with your macros. The recipes create a complete three-course meal and will not leave you craving more. You’ll be ready for a workout by Friday morning without the turkey hangover.

These notable ingredients make these recipes stand out for athletes:

• Butternut squash: This winter squash is high in fiber and packed with vitamins (457 percent Daily Value of Vitamin A!). It provides a good serving of carbs without the heavy glycemic load of other Thanksgiving dinner options. The carbohydrates will help to fuel your post-turkey day workout, and the high levels of potassium will reduce post-workout muscle cramps and dehydration.
• Grapeseed oil: Used as an alternative to olive oil, grapeseed oil provides polyunsaturated fat (the good stuff) and omega-6 fatty acids to your daily macronutrient count. This oil is almost tasteless, so will not affect the flavors of the dish.
• Pepitas/Pumpkin seeds: These seeds are filled with the mineral magnesium, which plays an essential role in ATP production and is essential to hundreds of chemical processes in the body. During strenuous exercise, energy is used and needs to be replenished. Intake of magnesium allows the body to generate and release the proper amount of energy needed for the athlete’s best performance.

Festive Fall Butternut Squash Salad

Yield: 5-6 servings

Prep time: 10 minutes

Cook time: 25-30 minutes

Ingredients:

Butternut Squash:

• 1 bag of chopped butternut squash (I like to get the pre-cut butternut squash at Trader Joe’s) OR
• 1 whole butternut squash, peeled, chopped in 1-inch cubes
• 2 Tablespoons grapeseed oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

Salad:

• 1 bag Trader Joe’s Power Greens (or your favorite salad greens mixture)
• 2oz dried cranberries
• 3 Tablespoons roasted and salted pepitas (pumpkin seeds)
• 3 large carrots, chopped
• ¼ cup chopped green onions
• 3 Tablespoons crumbled goat cheese (or feta cheese)

Method:

Butternut Squash:

1. Preheat oven to 400 degrees Fahrenheit.
2. Line a large baking sheet with tin foil.
3. In a large bowl, place chopped butternut squash, grapeseed oil, garlic powder, salt, and pepper. Mix until squash is evenly coated.
4. Pour contents of bowl onto lined baking sheet. Spread evenly into one layer.
5. Bake for 25-30 minutes or until squash is fork tender.
6. Remove and let cool.

Salad:

1. In a large bowl, combine greens, cranberries, pepitas, carrots, green onion, and goat cheese. Mix ingredients.
2. Pour cooled butternut squash over salad mixture and toss.

Apple Sausage Acorn Squash Dressing

Yield: 6-8 servings

Prep: 10 minutes

Cook time: 10 minutes

Ingredients:

• 1 16oz package of all-natural pork sausage (optional to substitute with ground turkey)
• 1 large honeycrisp apple, chopped in ½-inch cubes
• ½ cup chopped sweet onion
• 1 acorn squash, chopped in 1-inch cubes
• 2 Tablespoons grapeseed oil
• ½ teaspoon garlic powder
• Salt and pepper to taste

Method:

Squash:

1. Preheat oven to 400 degrees Fahrenheit. Line baking sheet with foil.
2. In a bowl, combine squash cubes, grapeseed oil, garlic powder, and salt and pepper. Mix until squash is evenly coated with oil and seasoning.
3. Place squash evenly on baking sheet in one layer.
4. Bake at 400 degrees for 20-25 minutes, turning squash occasionally. Squash should be fork tender and slightly browned around edges.
5. Remove from oven and set aside.

Dressing:

1. In a large pan, cook sausage on medium heat until browned.
2. Add onion, apple, and acorn squash and stir to evenly distribute ingredients.
3. Bring stove to low heat and gently stir ingredients for 3-5 minutes until onions become slightly translucent.
4. Remove from heat and cover with foil. Let the mixture sit for 5-10 minutes to let flavors mix.
5. Serve as a side to turkey, green beans, and salad for a complete Thanksgiving dinner.

 Pecan Pie “Ice Cream”

Yield: 3-4 servings

Cook time: 3 minutes

Ingredients:

• 3-4 large frozen bananas
• 1 Tablespoon pumpkin spice seasoning (I use Trader Joe’s)
• 1 Tablespoon honey
• 2 Tablespoons pumpkin puree (feel free to add more for extra pumpkin flavor!)

Method:

1. In a food processor or blender, combine all ingredients. Blend until smooth.
2. Serve immediately with pecans or leave in the freezer if you would like to enjoy later.

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Photos courtesy of Kristina Goldman.

Teaser photo courtesy of Shutterstock.

The post A Healthy 3 Course Thanksgiving Dinner for Athletes appeared first on Breaking Muscle.

Meal Prep Tips

Prep time on Sundays (or another day that works for your schedule) makes it that much easier for an athlete on the go to choose a meal or snack that provides energy and nutrients required to perform. Use the time to chop, portion, and cook any food for the week. During football season, Sunday morning is also a great time to get your Sunday evening meal ready before the big games.

The trick with prep is to get as many meals and snacks portioned out and ready to eat as possible, with carbohydrates, proteins, and fats all accounted for. The healthiest choice can also be the easiest choice. One of my go-to kitchen tools for making large quantities of healthy meals is the slow cooker. Even a small 4.5qt slow cooker can provide three to four healthy meals for two people. They come as cheap as $20.00 and vary in size. It is so simple to throw some ingredients in the slow cooker in the morning, turn it on low, and have dinner ready within six to eight hours. Nothing better than knowing something else is doing the work for you.

A few of my go-to slow cooker recipes include poultry (turkey or chicken) and no more than ten other ingredients. The following recipes provide an ample amount of lean proteins and can be served with greens, avocado, and veggies for a complete meal loaded with all of your macronutrients. Any of the following recipes can substitute poultry for ground beef or other meats. Actual cook times may vary.

Pulled Taco Chicken

Yield: Serves 10-12

Prep Time: 5 minutes

Cook Time: 5 to 6 hours

Ingredients:

• 3 boneless skinless chicken breasts
• ½ cup fresh chopped cilantro
• ½ cup chopped yellow onions
• Juice of 1 lime
• 2-3 Tbsp ground cumin
• 1-2 Tbsp cayenne pepper
• Salt and pepper to taste
• 1 jar of Trader Joe’s Salsa Authentica

Method:

1. Clean chicken breasts and place at the bottom of the slow cooker in a single layer.
2. Add cilantro, onions, lime juice, cumin, cayenne pepper, and salt and pepper to slow cooker.
3. Pour entire jar of salsa over chicken. Use a spoon to cover chicken breast completely.
4. Turn slow cooker on low and cook for 5 to 6 hours. Stir every 30 minutes beginning at hour 4 to break up chicken breast.
5. Serve on tortilla or over salad greens and top with favorite taco toppings.

Turkey and 3-Bean Chili

Yield: Serves 8

Prep Time: 5 minutes

Cook Time: 30 minutes

Ingredients:

• 1lb 85% lean ground turkey (*option to leave turkey out for vegetarian/vegan chili)
• 1 Tbsp olive oil
• 1 cup chopped yellow onions
• 1 8oz can black beans (rinsed)
• 1 8oz can red beans (rinsed)
• 1 8oz can Great Northern beans (rinsed)
• 1-2 Tbsp cumin
• 1-2 Tbsp cayenne pepper (depending how spicy you like it)
• 10 halved grape tomatoes
• 1 12oz can tomato sauce
• Salt and pepper to taste

Method:

1. In large pan, heat olive oil over medium heat. Once pan is hot, place onions in oil and cook about half way (slightly translucent) then add ground turkey. Cook until turkey is browned and cooked through. Remove from heat.
2. In slow cooker, combine cooked ground turkey and onions with remaining ingredients. Stir until evenly distributed.
3. Turn slow cooker on high and let warm for 25-30 minutes or until mixture is warmed. Continue to stir every 5-6 minutes.
4. Serve in a bowl with green onions, bell peppers, and your favorite chili toppings.

Spinach Turkey Meatballs

Yield: Serves 4-6

Prep time: 20-25 minutes

Cook time: 6-7 hours

Ingredients:

• 1lb 85-95% lean ground turkey
• ¾ cup frozen chopped spinach (thawed)
• ½ cup chopped yellow onions
• 2 cloves minced garlic
• 1 egg
• ⅓ cup bread crumbs (optional if gluten free)
• 1 Tbsp dried oregano
• 1 tsp red pepper flakes
• Salt and pepper to taste
• 1 jar of your favorite clean tomato sauce

Method:

1. In a large bowl, combine ground turkey, spinach, onions, garlic, egg, breadcrumbs, oregano, red pepper flakes, salt, and pepper.
2. Mix ingredients together with hands until thoroughly combined.
3. Roll out meatballs (about 1 ½ inches in diameter) and place on the bottom of the slow cooker. Meatballs can be touching, but be sure to place them in a single layer along the bottom of the slow cooker.
4. Pour entire jar of tomato sauce over meatballs so they are completely covered.
5. Turn slow cooker on low and cook for 6 to 7 hours or until meatballs are cooked through.
6. Enjoy over spaghetti squash, noodles, on a sandwich, or on their own.

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The post 3 Simple Slow Cooker Recipes for Easy Meal Prep appeared first on Breaking Muscle.