Week 5 Blog Post Team Lean Machine

3 Meals to Get You Going in the Right Direction

This meal is designed to help you burn fat!!!

Salmon w/ Chili Aioli

Swap your tuna salad for salmon and you’ll get more inflammation reducing omega-3s. Scientists in Japan found that capsaicin, the nutrient that gives chili sauces like sweet-spicy sriracha their kick, can increase fat-burning during exercise. Rye bread contains up to 5 grams of fiber per slice- more than whole wheat. Just make sure the 1^st ingredient on the loaf is whole-rye flour or rye meal.

Assemble:

Mix 3 tablespoons low fat mayo and 1 tablespoon jarred sriracha chili; set aside. Combine one 5-ounce can salmon, juice of ½ lemon, 2 tablespoons chopped fresh dill, 1 minced garlic clove, and salt to taste. Divide bet. 2 slices of rye; top each with arugula, tomato, half the aioli, and a second slice of rye.

This one will help with muscle recovery after a hard workout!!

Chicken Pesto Pitas

Chicken breast is an excellent source of protein and niacin. “Your body needs this B vitamin to produce energy,” says Gidus. The carbs in whole-grain pita help replace energy stores post workout. Carrots get their vibrant hue from stellar amounts of the antioxidant beta carotene and are a good source of vitamin K, “which assists with bone strengthening,” says Gidus, “so it’s important for preventing stress fractures.”

Assemble:

Mix 6 ounces cooked, shredded chicken breast with 1 tablespoon jarred pesto. Slice two whole-wheat pocket pitas in half; stuff each half with an equal amount of chicken pesto. Stuff all four pitas with shredded carrot and mesclun.

Looking to lose weight try this recipe!!

White Bean Wraps

Wraps have about 20% fewer calories than 2 slices of bread, while a half cup of beans has 7 grams of hunger reducing fiber. Beans are also high in iron, and eating Vitamin C-rich veggies (such as artichoke hearts) boosts absorption of this mineral. “Iron helps carry oxygen to your muscles,” says Gidus, “If you don’t get enough, your workouts suffer.”

Assemble:

In a food processor, blend a 15-ounce can white beans, 3 tablespoons olive oil, 2 garlic cloves, juice of ½ lemon, 1 tablespoon fresh thyme, ½ teaspoon paprika, ½ teaspoon cumin, and salt and pepper. Spread over two whole-grain wraps. Top each with ½ cup of artichoke hearts, ¼ cup parsley, and ¼ cup roasted red pepper; roll and slice in half.

Tips on How to Eat Healthy on Vacation

·         Take your own snacks – Whether you are traveling by car, boat or plane pack your own snacks, like making your own trail mix, fresh veggies, apples, or nuts.  This will help prevent you from wanting to indulge in all the sweets and salty goodness that is just at arm’s reach.

·          Find a grocery store – Look for a local store, that way you can pick up some fresh fruits and vegetables, nuts and breakfast foods to make during your vacation.  If your room has a kitchen you can also prepare your own meals, not only will it be healthier but also a cheaper alternative.

·         Fill up on fruits & Vegetables – When you do go out, especially if you are staying in a resort.  Try to focus on eating more of the fresh green salads, fruits and vegetables.  Try to stay away from the fried foods and lean more towards the grilled and broiled meats instead.

·         Eat like a Local – Seek out the local restaurants, they use more of the locally grown produce, which typically retains more of its nutrients.  Also, these restaurants usually pride themselves on providing healthier options using more fruits and vegetables from their area.

·         Share Your Meals – Typically restaurants standard size meals are enough to feed two people.  If you are a family of 4, consider selecting two to three items and sharing them.

·         Choose your Cheat Meals Wisely – It is vacation and you should enjoy it, but not too much.  Chose things you enjoy, but not something you can easily get at home and adds tons of extra calories.

Its your vacation, you should enjoy yourself just not to the point that you undue all the hard work you have put in!!