Nutrition Blog

Cranberry Turkey Lettuce Wraps (4 Servings) Ingredients: 8 large lettuce leaves 1 Tbsp. extra virgin olive oil 2 cups shredded cooked chicken or turkey 1 apple, cored and chopped 1/3 cup dried cranberries 3 green onions, sliced thin 1 tsp cumin 1 (14-16 oz can) whole cranberry sauce (or homemade) Instructions: Preheat oven to 350 degrees. In a large skillet heat olive oil over medium heat. Add turkey, apple, cranberries, onions and cumin. Cook and stir until heated through and apple begins to soften. Add salt and pepper to taste. Divide turkey mixture among lettuce leaves, tucking in sides. Spread cranberry sauce over bottom of a 2 qt. baking dish. Add lettuce rolls, seam sides down. Cover with foil. Bake 15 to 20 minutes or... Read More

Energy Balls – (No Baking) Makes 15 servings Ingredients: 6-10 dates (pitted) 2 ½ Tbsp. unsweetened almond milk (any kind of milk will work) 3 Tbsp. honey 1 tsp. vanilla 2/3 C nut butter 1 ½ C old fashioned oats 2 Tbsp. chia seeds 2 Tbsp. dark chocolate chips Instructions: Blend dates, milk and honey in a blender. Add vanilla, nut butter, oats, chia seeds and blend until a think chunky product forms. Stir in chocolate chips. Form into bite-sized balls with hands and enjoy! Keep refrigerated. Nutrition information per serving: 150 calories, 8g fat, 18g carbohydrates, 8 g sugar, 4g fiber, 5g protein.

Sweet Potato Casserole Ingredients: 4 large sweet potatoes (approx. 4 pounds) 1/3 C brown sugar 1 T butter (melted) ½ t salt 1 t cinnamon 1 t vanilla 2 eggs ¼ c milk Topping: 1/3 c brown sugar ½ c chopped pecans 1 T butter (mashed with fork to create small pieces) Instructions: Set a pot of water to boil for potatoes and pre-heat oven to 350 Peel potatoes Cut potatoes into cubes and boil until fork-tender Combine all ingredients and beat with mixer Place mashed mixture into a 9 x 13 pan and add topping Bake at 350 for 30 minutes Serve and enjoy!   Recipe from: www.cookinglight.com

Lemon-Oregano Chicken Breasts  Ingredients: Marinade: 1/4 cup extra-virgin olive oil Finely grated zest and juice of 2 lemons 1 tablespoon dried oregano 1 tablespoon minced garlic 2 teaspoons paprika 1 1/2 teaspoons kosher salt 1/2 teaspoon freshly ground black pepper Chicken: 6 boneless chicken breast Preparation: 1. In a medium bowl whisk the marinade ingredients. 2. Place the breasts on a large, rimmed plate. Spoon or brush the marinade over the breasts, turning to coat them evenly. Cover with plastic wrap and refrigerate for 1 to 2 hours. 3. Prepare the grill for direct cooking over medium heat. 4. Brush the cooking grates clean. Grill the chicken, smooth side down, over direct medium heat, with the lid closed as much as possible, until the meat is firm to the touch and... Read More

Protein Powders Protein powders are convenient and inexpensive per serving when compared to meat, fish, and poultry. They can be used in a variety of ways by making shakes, baked goods such as homemade protein bars, or as part of a meal by using them in pancakes, oatmeal, etc. They are often compared in terms of quality based on their biologic value and the body’s ability to absorb and utilize the nutrients, in this case protein or amino acids. Animal Protein Whey protein is derived from milk and comes in three forms, concentrate, isolate, and hydrolysate. The difference among the three forms of whey is based upon the protein content by weight. Whey Concentrate The cheapest variety of whey protein powder per gram, concentrate, is... Read More

The Basics of Sports Nutrition Diet plays a vital role in providing adequate energy for physical activity and daily functions. The type, amount, composition and timing of food intake can dramatically affect performance and recovery from exercise, specifically the food that is eaten before and after training and competition. Since higher volume training or high intensity exercise (CrossFit) stresses the body, proper nutrition and fluids are needed for recovery. Proper nutrition can: Help you train longer at higher intensity Improve recovery and reduce fatigue Improve strength and body composition Improve or help maintain immune function Reduce the change for stomach discomfort during workouts Improve overall performance Here are some suggestions for pre and post workout meals based on duration and level of intensity of exercise.... Read More