Sunday, November 13, 2016

4 Sample Custom Menus from Designed to Fit Nutrition

Hello and happy Sunday to you!

I wanted to kick off the week with some healthy meal motivation from our Designed to Fit Nutrition clients. I thought showing you guys what a sample day of eating looks like on our custom plans would be helpful to understanding what we’re all about.

The sample menus below are part of our Premium Plan, which is essentially one-on-one nutrition coaching, where we make changes and adjustments, week-by-week (for 8 weeks) based off our clients’ individual energy needs as well as their food preferences, lifestyle, personal diet challenges, upcoming special events (i.e. vacation, weddings), and more. We communicate with our clients on a regular basis, so our plans are continuously evolving for that specific client, which is why we have such great results. (Be sure to check out just some of our client success stories. And there are even more on our Instagram account!) FYI: Each custom meal plan comes with a corresponding grocery list as well as recipes for the week, which makes shopping and meal prep a total breeze! 🙂

NATALIE is a stay-at-home mom to a toddler and also works part-time out of the home. She’s new to CrossFit and attends classes a few times a week. She enjoys cooking, so she’s always game for a new recipe. Her goal is to lose fat and gain muscle. 

DTFN_Natalie's meals

JENNA is also a mom of a toddler. She works full-time, sometimes from home and sometimes on the road, so she’s all about ease and convenience when it comes to meal prep and eating on-the-go. She works out at KFIT 4-5 times per week. She doesn’t have any specific dietary restrictions, but there are certain foods that make her feel better than others. 

DTFN_Jenna's meals

  • Breakfast: Sausage and Cheese Egg Bake with sauteed spinach and a toasted English muffin (she often eats this on-the-go as an egg sandwich)
  • Snack: Strawberry Greek yogurt with powdered peanut butter (Jenna loves this PB&J combo) + two Almond Joy Protein Balls
  • Lunch: Waldorf salad
  • SnackQuest Bar + nuts + an apple
  • Dinner: Crock-pot Quinoa Chicken Chili
  • Snack: Vita Top + tea

KERRIE is my partner in crime. She’s the other half of Designed to Fit Nutrition as well as the owner of KFIT. We’re not only the owners of DTFN, but we’re also clients. (Throw back to Hair Club for Men anyone?) Kerrie loves food, but she doesn’t have time for complicated recipes. She’s a big fan of Sunday prep and wants meals and snacks that fuel her (and her workouts) throughout the day. She’s the mom to two adorable Frenchtons (pictured below).

DTFN_Kerrie's meals

  • Breakfast: KFIT Egg Bake
  • Snack: Fuel for Fire Banana Cocoa Protein Pack
  • Lunch: Single-Serving Sweet Potato Shepard’s Pie
  • Snack: Microwaved apple chunks with powered peanut butter and cinnamon
  • Dinner: Crock-pot Chicken Cacciatore over whole wheat pasta
  • Snack: Halo Top

TINA (me) is a mom to a 2.5 year old and a super needy pug. She never stops working, so she appreciates quick, easy, and convenient recipes. She runs or does CrossFit 3-4 times a week. Tina loves food and mostly eats healthily, but she likes her fair share of treats, too. 

DTFN_Tina's meals

Question of the Day

What meal/snack are you especially looking forward to this week? 

from Carrots 'N' Cake

Weekend Link Love – Edition 426

weekend_linklove in-lineResearch of the Week

Mainlining garlic for cold season? Have an apple over salad for the sake of those around you.

Dim light in the room when you sleep impairs cognitive performance the next day.

Doctors are over-diagnosing breast cancer.

An extra hour of sleep increases wages by over 1% in the short term and 5% in the long term.

Better pupils have bigger pupils.

Interrupting your sitting with frequent standing breaks increases mental alertness, reduces fatigue, and inhibits food cravings.

More sun, less sadness.

If you want to lower postprandial blood glucose, better to take a walk after you eat than at random throughout the day.

New Primal Blueprint Podcasts


Episode 142: Paul Greive: Host Elle Russ chats with rancher Paul Greive, who tells you how to navigate the tricky world of grass-fed labeling and explains what it’s like to raise grass-fed cattle in Southern California.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Interesting Blog Posts

Here’s what they’re feeding diabetic patients in one Canadian hospital.

Media, Schmedia

People are embracing low-carb vegetable versions of pasta, rice, and other starchy carb foods.

Scientists insist that the microbiome will be a big player in personalized medicine.

Things I’m Up to and Interested In

Content I’m browsing: The slides from Dennis Mckenna’s recent presentation in Prague.

Product I’m both curious about and horrified by: VR food.

Podcast I enjoyed: One Primal Health Coach grad (Dr. Brian Peterson) interviewing another (Jasmine Cabrera) on the Unleash Your Gene-ius podcast.

Interview I gave: “Secrets of a Paleo Aficionado” with Focal Upright.

Clip I’m watching: The great escape.

Recipe Corner

Time Capsule

One year ago (Nov 13 – Nov 19)

Comment of the Week

This is definitely not the post to introduce the new girlfriend sporting a few extra pounds to the benefits of the paleo lifestyle

– Maybe not, Jack Lea Mason.


The post Weekend Link Love – Edition 426 appeared first on Mark's Daily Apple.

from Mark's Daily Apple

8 Healthy Food Trends to Watch Out For

This year’s Food & Nutrition Conference & Expo took place in Boston, where I got a firsthand view of the latest foods that you’ll be seeing at your local market. Here’s the inside scoop on eight of these trends.

Pea Protein
The hottest trend in protein comes from pea powder. Bob’s Red Mill sells Pea Protein Powder to add to smoothies, shakes and baked goods. It contains 21 grams of protein per serving and is gluten-free. Earth Balance has also released a Protein Peanut Blend, which is a combo of peanuts and pea protein. It provides 180 calories and 9 grams of protein per 2 tablespoon serving.

Healthier Vending Machines
PepsiCo showcased its new innovative vending machine at the conference. Hello Goodness (pictured above) is a temperature-controlled vending machine that offers healthier on-the-go snack foods like Smartfood Delight Popcorn, Sabra Ready-to-Eat Hummus Cups and Quaker Real Medley Bars. On the machine is a touchscreen that allows customers to find product nutrition info, food and beverage pairing suggestions, and an Apple Pay option. Several thousand of these machines have been placed in select health care, recreational, transportation, governmental, workplace and educational facilities.

The FODMAP diet trend, though created for those with irritable bowel syndrome, has grown in mainstream popularity. Fody is a company that has created FODMAP-approved products, including marinara sauce, salsa and BBQ sauce.

Packaged Greens
Forget buying lots of separate vegetables. Eat Smart packages exactly what you need for a healthy salad in a simple kit. Eat Smart has salad kits (which include greens or vegetables and dressing) and salad blends (which include a blend of greens without dressing). Sweet Kale, a salad kit, contains kale, green cabbage, broccoli, Brussels sprouts, chicory, roasted pumpkin seeds and dried cranberries. Add your lean protein for a meal, or eat the salad as a starter during a busy weeknight.

Fermented Vegetables
Fermented foods are all the rage, and Farmhouse Culture is releasing a line of delicious fermented veggies, including Curry Cauliflower, Ginger Beets, Orange Ginger Carrots and Taqueria Mix (a combo of jalapenos, carrots, daikon radishes, jicama and onion), all available in 12-ounce pouches. These fermented veggies are certified organic and Non-GMO Project Verified.

Half-and-Half Sweeteners
Love the taste of honey but want half the calories? Truvia has come out with Truvia Nectar, which is a blend of stevia leaf extract and honey, to help balance sugar intake and reduce calories. Mix it into hot and cold beverages, drizzle it on yogurt or oatmeal, or use it in baked goods.

Watermelon Seeds
Watermelon seeds were trending last year at the Natural Foods Expo West in Anaheim, Calif., but now you can find these delicious seeds in bars. Go Raw just released protein bars in which the protein comes from the watermelon seeds. They are available in Dark Chocolate, Cinnamon Spice, Zesty Lemon and Mint Chocolate.

Squeeze Hummus
Sabra has taken hummus to a new level by packaging it in squeeze bottles as a spread. The idea is that hummus isn’t just for dipping, but rather it’s perfect as a condiment for eggs, chicken and grilled vegetable sandwiches. Flavors are Sea Salt and Cracked Pepper, Honey Mustard, and Garlic Herb.

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...

Clean Eating Easy Thanksgiving Turkey With Cranberry Apple Glaze Recipe

Clean Eating Easy Thanksgiving Turkey With Cranberry Apple Glaze Recipe

If you want a quick and easy way to make your thanksgiving turkey this year, I’ve got just the bird for you!

As many of you know, I’m in the midst of moving at the moment. If it wasn’t for… Read more →

from The Gracious Pantry