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December 11, 2017

My Favorite Apps for Tracking Nutrition

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Food is a complicated matter. From portion sizes to meal makeup, it can seem virtually impossible to give your body exactly what it needs to reach your fitness goals or to simply live a healthier, more balanced life.

Luckily, there are some great apps that can help.

Fooducate
iOS, Android

Eating healthy is hard enough without having to decipher complicated nutrition labels. Fooducate will actually tell you what is in the foods you purchase by simply scanning the item’s bar code, allowing you to determine quality of calories, not just quantity. Users report being able to better understand how to eat healthy after using this app instead of simply sticking to calorie counting.

MyNetDiary
iOS, Android

Creating a successful plan is one of the hardest part of reaching fitness and nutrition goals. That’s where MyNetDiary comes in. This app will create a balanced nutrition plan based on your goals, help track your food intake with a comprehensive food database, and offer personalized advice and tips based on your entries.

My Macros+
iOS, Android

While plenty of apps have a nutritionist seal of approval, My Macros+ was created by a fitness professional so you can be sure it will compliment your workout goals. Track your food intake, set nutrition goals based on things like carb cycling or workout vs. rest day, and get a better understanding of where your diet is lacking (proteins, carbs, etc.).

HealthyOut
iOS, Android

Eating at home where portion sizes can be regulated and food content controlled is relatively easy – it’s eating at restaurants that can be extremely challenging. Enter EatingOut. This app will allow you to select nutrition parameters (e.g. gluten free, low carb, high protein) and find restaurants around you with relevant meal options. You can also view full nutrition facts and more.

Water Alert
iOS, Android

We all know we should drink more water, but it’s remembering throughout the day that’s the issue. Water Alert finds a solution to this common problem by sending alerts in pre-designated intervals to remind you to drink water. You can also set and monitor daily water intake goals and customize the size of bottle for more accurate measuring.

What are your favorite nutrition apps? Share in the comments!

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October 13, 2017

Brussels Sprouts & Chicken

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For a quick and delicious meal, whip up this Brussels sprouts and chicken recipe! It’s super easy to make on a busy weeknight. Keep this recipe in mind the next time you’re looking for a new recipe to make in a snap!

Ingredients

For Brussels Sprouts:

  • Brussels sprouts
  • EVOO
  • Cracked pepper
  • No-salt organic mixed seasoning (available at Costco)
  • Finely grated aged Gouda cheese

For Chicken:

  • Chicken breast
  • EVOO
  • Spicy horseradish mustard
  • Low-sodium soy sauce
  • Cracked pepper
  • No-salt organic mixed seasoning

Instructions

  1. Preheat oven to 350 degrees.
  2. Wash Brussels sprouts, then halve and/or quarter. Toss the sprouts in EVOO, then sprinkle with cracked pepper, organic mixed seasoning and Gouda cheese.
  3. Bake Brussels sprouts for 25 minutes.
  4. While Brussels sprouts are baking, prepare chicken. Begin by slicing chicken breast into 2 inch pieces.
  5. Marinate the chicken pieces in EVOO, spicy horseradish mustard, low-sodium soy sauce and cracked pepper. Sprinkle chicken with no-salt organic seasoning.
  6. Cook in sauté pan until meat in center is white and outer portion is bronzed.
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October 13, 2017

Fresh Mixed Greens

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This dish works wonderfully on its own as a light lunch or served as a tasty side dish at dinner.  Depending on how many people you’re serving, adjust the ingredient amounts. For 1-2 people, you may want to reserve part of the produce. If you’re serving a crowd, pick up extra to add in. Add more or less of each ingredient according to your taste preferences. Also, don’t be afraid to get creative and add in any other veggies you may have on hand! Have fun and enjoy this fresh mixed greens salad.

Ingredients

  • Fresh mixed greens
  • Avocado
  • Bell pepper
  • Cucumber
  • Tomato
  • Red onion
  • Cracked pepper
  • EVOO
  • Apple cider vinegar

Instructions

  1. Wash fresh mixed greens, avocado, bell pepper, cucumber, and tomato.
  2. Cut avocado in half, remove the pit, and slice into bite-sized pieces. Cut tomato, cucumber, and bell pepper into small pieces as well, removing tops and seeds as needed. Remove outer layers of the red onion, and slice thinly.
  3. Combine mixed greens, avocado, bell pepper, cucumber, tomato and red onion in a serving bowl. Store in fridge until ready to serve.
  4.  Before serving, add in pepper, EVOO and apple cider vinegar according to taste.
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October 5, 2017

Oatmeal Pumpkin Bars

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Ingredients

  • 2.5c oat flour (to create your own, take Steele cut oats, pop them into a nutri bullet or food processor and milk until it becomes flour)
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 2 tsp pumpkin pie spice
  • Dash of ground cinnamon (I like to really bring out the Fall flavors)
  • 1/4 c dark chocolate chips
  • 1 c canned pumpkin purée
  • 1 tbs vanilla extract
  • 1/2 c unsweetened applesauce
  • 1/2 c coconut sugar
  • 1 tbs coconut oil (melted)

Instructions

  1. Preheat oven to 350 (I like to use convection so the bars bake throughout). Prep glass baking dish or baking pan with a little coconut oil cooking spray).
  2. In a large bowl, Mix all dry ingredients. (Oat flour —> pumpkin pie spice).
  3. In a separate bowl, mix all wet ingredients, stir until sugar is dissolved.
  4. Add the wet ingredients to the dry ingredients; stir until evenly combined. Then fold in chocolate chips.
  5. Pour everything into glass baking dish, use a spatula to even out.
  6. Bake at 350 for 15-18 minutes. (18 was perfect for my oven).
  7. Let cool then cut into squares! I love to pair these with a cup of coffee or ice cold unsweetened vanilla almond milk.
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October 5, 2017

Kale and Mixed Greens Pear Salad

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Serves: 2

Ingredients

Dressing

  • 2 Tbsp Of Modena Balsamic Vinegar
  • 2 Tsp Of Fresh Lemon Juice
  • ¼ Tsp Of Dijon Mustard
  • 4 Tbsp Of Extra Virgin Olive Oil
  • 1 Garlic Clove Minced
  • 3 Pinches Of Sea Salt
  • Freshly Ground Pepper To Taste

Salad

  • 2 Chicken Breast [1-4oz, 1-6oz]
  • 1/2 Head Of Baby Kale,
  • Washed And Chopped
  • 1 Cup Of Mixed Greens
  • 1 Pear, Cored, Quartered, And Sliced Into ½ Inch Chunks
  • 1/2 Cup Raw Walnuts, Roughly Chopped
  • 1 Ounce Of Crumbled Gorgonzola Cheese

Directions

  1. Prep chicken, in glass baking dish, brush with EVOO, “NO salt mixed seasoning from Costco. Once coated, Grill or bake chicken until fully cooked, slice into four 4-6oz servings.
  2. In a small bowl, whisk together the balsamic vinegar, lemon juice, Dijon mustard. Slowly pour in the extra virgin olive oil, whisking continuously until the mixture is emulsified. Mix in the minced fresh garlic clove, season with sea salt and pepper to taste.
  3. Slice the washed baby kale in half, remove the core, and chop. Combine the chopped kale and mixed greens in a large salad bowl. Add the pear chunks, walnuts, and sliced grilled chicken. Slowly add the dressing to coat the greens and gently toss the salad. Top the salad with crumbled gorgonzola and enjoy immediately.
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