Wednesday, October 12, 2016

Updating the Primal Stance on Vegetable Oils: High-Oleic Varieties

Designed to Fit Nutrition + Win a 4-Week Custom Meal Plan

Alternate blog post title: That Time I Started a Custom Meal Plan Business With My Friend Kerrie

You guys remember Kerrie, right? She’s my workout buddy that owns KFIT, a local women’s bootcamp that I frequent on occasion. For years, Kerrie and I talked about teaming up as business partners someday to combine our passions for health, wellness, and, most of all, food. Well, someday is today, and we are thrilled to bring clients, both near and far, Designed to Fit Nutrition!


We created Designed to Fit (“DTF” as we lovingly call it) because we want to make healthy eating EASY for others. People make it seem so complicated sometimes, so we teach our clients that they can still eat delicious food without any complicated planning on their part. DTF takes the guesswork out of meal planning and macro-counting! Our plans are customized to your specific macronutrient needs, so we take into account your activity level, occupation, and among other factors to make sure that our plans fit with your lifestyle. This, of course, means that you’re more likely to stick with our plan and achieve long-term, lasting results.



We offer 3 different meal plan options, based on the level of support and accountability that you need, so there’s an option for everyone. There’s even a Couples Plan, which is perfect for staying motivated with your partner! And what makes our plans so awesome is that they include individualized grocery shopping lists, nutritious recipes (that change from week-to-week, so you’re never bored), and simple food prep instructions to make healthy eating even easier for you. Watch this instructional video to see how our plans work.


Mal and I use a DTF plan almost every week to help us stay on track with our healthy eating and meal prep for the week. It really does make meal time so much easier for us as a family. I’m definitely one of those people who needs healthy options easily available– otherwise, I end up eating cereal for dinner– so I love that DTF has so many easy and satisfying recipes to have on-hand when hunger strikes. Each week our meal plan is all laid out, nice and neat, so all we have to do is prep and eat!


A sampling of DTF recipes: Hummus Chicken Salad, Peanut Butter Protein Balls, Easy Chicken Fajitas, Sweet Potato Shepard’s Pie, Peach Overnight Oats, Protein Pudding, Turkey Meatloaf Muffin Tins, and One-Pan Zoodle Shrimp Scampi.


Even though DTF only officially launched last month, we’ve been in business since the spring, coaching more than two dozen clients, and ALL of them have seen great results. Check out these incredible success stories as well as our Instagram feed for even more!


To celebrate the launch of Designed to Fit Nutrition, we’re giving away one (1) of our 4-week custom meal plans (complete with recipes, grocery shopping lists, and prep tips, all personalized to your macronutrient needs) to a lucky CNC reader! 


To enter: Just leave a comment on this post about why you’d like to win a custom meal plan from DTF. Earn an extra entry by sharing this giveaway on Facebook or Instagram. Just be sure to tag @designedtofitnutrition! We’ll randomly pick a winner next week. Good luck!

from Carrots 'N' Cake

Lightened-Up Family Pizza Night

Who says pizza can’t be a healthy meal? Although a store-bought slice of cheese clocks in at about 400 calories, you can make a healthy pizza-centric meal that is loaded with vegetables, dairy and whole grains. These easy tips can help you make to-die-for pizza — that your whole family will love — each week.

Choose a Night
Theme nights are fun, make planning meals easier and get kids excited to eat. Sample theme nights include Meatless Monday, Taco Tuesday and Pizza Friday. If you schedule pizza night for Friday, it’s a way to help reduce food waste, as most anything, like leftovers or extra vegetables, can be a healthy pizza topper. Scheduling also gives you time to stock your fridge with pizza essentials such as dough and cheese, or whatever else you choose to be on your pizza. Once you choose the night, then you have a few more decisions on how you’re going to build the pizza. Have your kids chime in on how they would like to make it more of a family affair.

This is the perfect opportunity to meet the U.S. Department of Agriculture’s recommendations to make half your daily grains whole. You can make your own 100 percent whole-wheat pizza dough, purchase whole-grain pizza dough from your market or ask your local pizza maker for an order of whole-wheat dough. You can also whip up dough made from legumes, like chickpeas, or that’s gluten-free. Other out-of-the box dough options include whole-wheat naan bread, whole-wheat English muffins or whole-grain tortillas.

Cheese is a good source of calcium, and it counts toward the three recommended daily servings of dairy. One half-cup of part-skim mozzarella contains 170 calories, 11.5 grams of fat, 7 grams of saturated fat, 29 grams of protein, and it provides more than 40 percent of the daily recommended amount of calcium. You don’t need to pile tons on the pizza, but sprinkle it throughout so you have that delicious cheesiness both kids and adults love.

If you want to try higher-fat cheeses like Parmesan, cheddar, Asiago or Monterey Jack, you need only a small amount because they’re so flavorful. Combine smaller amounts of higher-fat cheeses with lower-fat cheeses, like part-skim mozzarella, to keep calories in check.

Vegetables should be your No. 1 topper. One-half cup of cooked vegetables contains 25 calories and provides a ton of vitamins, minerals and phytochemicals (plant chemicals that help fight and prevent disease). To reduce household food waste, use leftover vegetables right from the fridge. You can also use precooked vegetables that may be left over from an earlier meal in the week.

Higher-calories toppers, like chicken, chili, pepperoni, sausage and ham, make the calories and sodium add up quickly. Use small amounts of these toppers on occasion, or opt for the lighter versions (think grilled chicken breast and turkey sausage).

You can make your own sauce and freeze half for the following week, like in this pizza sauce recipe by Ree Drummond. You can also buy jarred sauces, which have evolved to contain fewer processed ingredients and less sodium (check the label).
You can think outside the box and use pesto, salsa, hummus, barbecue sauce, or garlic and oil as an alternate sauce.

Pizza Recipes to Try

Tricolor Salad Pizza (pictured above)

Taco Pizza

Chickpea Crust Pizza

Grilled Eggplant Pizza

Mushroom, Onion and Basil Pizza

Arugula, Ricotta and Smoked Mozzarella Pizza

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

from Healthy Eats – Food Network Healthy...

Understanding Proper Programming to Get Strong: Answering Some Questions

Taco Week and Good Choices

Foodblog (1 of 6)

I had some friends over for a big taco party, and ate the leftovers all week! We had ground bison, refried beans, guacamole, cheese, peppers, tomatoes, lettuce, cilantro, salsa, sour cream, and sweet potato fries. Plus crunchy taco shells and chips for taco salads. Crunchy tacos are high on my craving list this fall!

Big taco salad:

Foodblog (2 of 6)

I had tacos the following two lunches, once as a salad and once as a pair of traditional tacos in the shell. Cook once, eat three times!

Foodblog (4 of 6)

Foodblog (1 of 1)-3

No breakfast tacos this week. Just a super green smoothie and a bowl of pumpkin millet porridge on a busy workday.

Foodblog (1 of 1)-4 Foodblog (1 of 1)

I served this pumpkin pie smoothie to Mazen one morning and he freaked out because it wasn’t green. Typical. What’s funny is after 15 minutes of asking me to “take the pumpkins out” he drank it, and then asked for more. I swear everything has to be his idea!

Foodblog (3 of 6)

Speaking of discipline, we are struggling a little over here. Mazen has such a strong will. Some days he is so happy, laid back, and sweet, but many days he’s bossy, rude, and manipulative. (He often tells me “I am giving YOU a time out.”) I am never a pushover and do not cater to the bossy behaviors or in any way let him think they are OK or reward them. Time-outs have lost their effectiveness. So I created this Choice Chart to use a visual to separate good and bad choices. The idea is he gets tally marks and a sticker on the “winning” side at the end of the day. A week’s worth of good choice stickers = a toy, treat, or fun activity. I’m sure some of you child experts might have a critique of something I’m doing wrong here, but this falls under the “you just have to figure things out” part of parenting! I sure could use some advice! So far it seems to be working well enough, although we had one bad day after two really good days.

Foodblog (6 of 11)

My final meal to share…Mona Lisa Pasta with roasted broccoli. Mazen complained, and then ate all of it : )

Foodblog (6 of 6)

What are your best discipline tips?

from Kath Eats Real Food