Posts tagged #fuelhouseeats

EPIC HUMAN ALERT: Joyce Leslie

We like to showcase our Epic Humans who are #crushinggoals. This beautiful woman pictured here is a SUPER WOMAN. She shows up at 6am, with the biggest smile on her face, hands out hugs to all who are ready to receive, sometimes on only 3 hrs of sleep, and does the work. She never complains, whines, or gives excuses. While holding down a full time job outside the home she is also a mother to two beautiful babes. Joyce has an infectious way of making you feel so loved. She has trusted us to guide her both in fitness and nutrition, and for that we are so grateful. Joyce, you make our work so enjoyable and rewarding. Thank you for being a role model for so many. We love you.

By staying consistent in my weekly workout routine at  Fuelhouse and working with Jess in cleaning up my diet, I have gained so much strength and energy! I haven’t felt this good in awhile!- Nutrition Client, Joyce L.

Q: Why did you start working with Jess on nutrition?

J: “I started working with Jess in 2014 when training for my 2nd marathon. I had a 45 minute PR on my time. At the beginning of this year I reached out to Jess again due to my cholesterol being high. My doctor immediately wanted to put me on statins but I refused. Within a couple of months of working with Jess and utilizing her recommendations I was tested again. My cholesterol went from 264 to 199 and I got a bonus of losing 17 lbs.”

Q: How has your recent successes impacted your life?

J: I am raising my two grandchildren 3 and 2 and it’s giving me the energy to be able to keep up with them.”

Q: What is the biggest consistent change you’ve made to your nutrition?

J: One of Jess’s recommendations was to have a lot of pre cut veggies in the fridge all the time. And to start my work week with some sort of protein cooked in the crock pot along with some deli meats for quick and easy weeknight meals.


I’VE LOST ... 17 lbs which has been one of my biggest goals.


I’VE GAINED ... 
a great way of balancing my evenings and not being so stressed about how to feed  my family when getting home from work and being exhausted. Instead, I have it planned out for the week which gives me more time to spend with the babies.

Dozens of our clients have already used our methodology to fix their nutrition and get results in the gym. We would love to share the proven process that has already helped over tons of clients achieve lasting results.

Recipe Corner: BBQ Pulled Chicken

BBQ Pulled Chicken 

by FH Nutrition Coach, Jess Mullen, MS, RD, RRCA Certified Running Coach

This is soooo good and super easy. Don’t let the list of ingredients scare you. You likely have most of them. (Liquid smoke is the key ingredient, in my opinion!)

This is another versatile protein option to make everyone happy – have it with a bun as a sandwich, serve over cabbage or greens and have a salad or with potatoes and a small salad for a nice, balanced meal. Many options to please all preferences.

Ingredients

1.5 pounds boneless, skinless, chicken breast
1 pound boneless, skinless, chicken thighs
½ - ¾ cup yellow onion, diced
1/2 cup white wine vinegar
¼ cup honey
¼ cup tomato paste
2 tablespoons coconut aminos (or could use Tamari/Soy Sauce if you didn’t need it to be gluten free)
1 ½ tablespoons all-natural liquid smoke 
2 teaspoons minced garlic
2 teaspoons fish sauce
1 ½ teaspoons chili powder
1 ½ teaspoons sea salt
1 teaspoon paprika
1 teaspoon Dijon mustard
¾ teaspoon cayenne pepper
½ teaspoon allspice
¼ teaspoon freshly ground black pepper

Directions

  1. Place all ingredients in the slow cooker, give it a good stir and cook on high for 3 hours. Remove the chicken, shred with two forks, then return it to the pot and continue to cook for 1 hour.

  2. If timing is an issue, you can cook on low for 6-7 hours, then shred and then cook on low for another hour.

  3. Adapted from recipe in “Against All Grain” cookbook. 

I've gained a new and growing comfort in my body and confidence!

We met Abby when she joined FH and signed up for our Epic Human Project that we hosted for our members back in January. Watching her transformation has been such an honor, we'll let her take it from here!

When you sign up for Fuelhouse you get access to well loved facilities and a thoughtful training schedule, but most importantly you are introduced to a team of enthusiastic teachers.

Jess, the Fuelhouse nutrition guru, is one of those awesome teachers - her expertise is first rate, her methodology is down to earth and approachable. After completing the "Epic Human Project" with Jess and Molly at the helm - I decided I needed a longer term look at my nutrition. Jess has welcomed me into her nutrition practice and is helping me find an attainable pathway to more body confidence. Weekly progress check ins, recognition that a we all need a treat sometimes, and positive energy are just a few of the things Jess shares with her clients. I would urge anyone looking for accountability and encouragement to schedule some time with Jess today!

Why did you start following FUELhouse's nutrition program? To build in accountability that is with another person - not an online site or a group leader. 

  1. How has your recent successes impacted your life?

    Reminds me what it feels like to be putting the right stuff into my body - clearer mind, more energy, etc. 

  2. What what the biggest consistent change you've made to your nutrition?

    Food prep and more consistent eating times. 

  3. Finish these two statements below;

I'VE LOST 10 lbs. 

I'VE GAINED a new and growing comfort in my body and confidence. 

Recipe Corner: Turkey Meatballs

A fast, healthy, tasty recipe from FH member Nathalie Ascher

The meatballs are full of healthy lean protein and veggies – perfect for a meal served over greens or as a snack.

NATHALIE’S TURKEY MEATBALLS

Ingredients for meatballs:

  • 2 pounds ground turkey breast

  • ½ container (~7.25 ounces) mirepoix mix

  • Herbs  

Ingredients for marinara sauce:

  • 1 can (28 ounce) TJ’s Tuscana marinara 

  • 1 can (14.5 ounce) diced tomatoes 

  • 1 can (15 ounce) tomato sauce

  • Other half of mirepoix (~7.25 ounces)

  • 10 ounces sliced Crimini mushrooms 

Directions:

  • Preheat oven to 375 degrees.

  • Mix meatball ingredients together in a bowl and make into 9-10 meatballs (using something like an ice cream scooper can help with uniform sizing).

  • Brown in skillet – don’t cook all the way thru, just brown the outsides.

  • Then transfer to a baking dish.

  • Use the same skillet to sauté the veggies for the marinara sauce and once browned, add the 3 cans of tomato variations.

  • Heat for a few minutes and then pour over the meatballs in the baking dish.

  • Bake covered for 45 minutes.

Serve over greens or by themselves with a scoop or two of marinara on top.

How I Get Thru The Holidays - Jess Mullen

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How I’ve tackled the holiday season has evolved over the years. It’s been a nice, positive evolution – I feel like I have more peace of mind each year and less wreckage (physically and emotionally). 

I’ve learned a few things about myself, which I’ll mention because I think it’s part of my recipe for success during the holiday season. Success for me is not gaining unneeded weight, not hating myself, not feeling disgusted with self or think I need a reset come January 1st.

One thing – I eat better when I’m training for a running event and/or when my running volume is normal. Because of that, I don’t take an “off season” during the end of the year; my lower volume period is usually either in October or early in the new year. The more I exercise, the better I want to eat and nourish myself. 

Another thing - I’ve realized I don’t miss most of the treats that are more readily available this time of year, foods that are not part of my normal daily routine, such as themed seasonal drinks, desserts, appetizers and snacks. The tantalizing effects of these foods have decreased in power as increased my practice of paying attention. I used to let taste and desire for taste (often driven by smell!) be the only factors I paid attention to. It’s as if they were an absolute driver and there was no room for discussion. I started forcing myself to really look at the truth – and for me the truth was although a food tasted good, I felt yucky afterward - physically and emotionally. And when I really paid attention the level of satisfaction actually decreased after a few bites. It’s like I was chasing the initial burst of flavor and sugar only to be left with an upset full tummy and a head of remorse. Pausing and choosing to skip what’s in front of me has led to feeling good about myself and not waking up regretful the next morning and through the weeks of the holiday season.

I’ve also learned I have to live with balance in my life – all or nothing doesn’t work for me. It is unrealistic and has never worked for more than a very short period of time (and makes me crazy quite quickly). How do I find balance? Well, it shifts and changes. I need different levels of balance at different times. Some years I need more indulgences than others. On the flip side, I’ve had a holiday season where I didn’t touch anything out of the norm except one pumpkin latte and a boatload of cookies on Christmas. 

Most years though it’s more along the line of about twice a month I have something out of the norm. I typically have more starch at Thanksgiving (I love stuffing) and maybe one other random occasion or food gift that I really want to indulge in. That’s another thing – I do not touch anything that I am not super excited about. So not worth it! BUT then there are a few items I absolutely love and savor every bite. 

In December there may be another time I have a treat and then my big day is always Christmas. Every year I call it my “disgusting day”. I need one of them a year. I have a sugar addict deep down inside that I keep tame but allowing it to come out full force once a year is healthy for me. 

On Christmas I allow every urge and craving to be fulfilled. I have cookies in the morning, as an appetizer, for dessert and many in between. I eat until I’m sick and have to lay on the couch and then as soon as I don’t feel ill anymore, I eat more cookies until I feel sick again. I know some people may not relate to this. I let the craving for sugar take control and get out of my system. I feel so horrible but also feel so free in being able to do that all day (versus always denying that demon). It actually squashes the desire to do it again because I am reminded of how horrible overindulging makes me feel. 

What has been key to my success or improvement over the years is my desire to be good to myself and really be able to get honest with myself. I recognize the fleeting satisfaction of taste and the truth of regret. I can see the long game and know that skipping the tempting foods that are not good for me will result in peace of mind and self-esteem. I am proud of myself and feel in control versus letting the impulse control me. I used to think food controlled me but it was really that I wasn’t willing to do the work to pause and think it through.

That is how I get through the holidays. I just don’t go there (with the indulgences). I participate in all the events and love seeing friends and family - and I can do all of that without needing to eat or drink a bunch of unhealthy calorie dense foods. And when people give me treats, baked goods – I pawn them off on my husband or give them away. I love and appreciate the gesture but I don’t need to be co-dependent and eat of it just because it was given to me. My health is more important. 

Happy Holidays,

Love Jess

Jessxmas.jpg

 

Posted on November 16, 2018 .

Meal Prep for the Week of October 15th

Slow Cooker Salsa Chicken, Tex Mex Sauteed Yams and Cauliflower with a side of Paleo Coleslaw

Slow Cooker Salsa Chicken, Tex Mex Sauteed Yams and Cauliflower with a side of Paleo Coleslaw

THIS WEEKS MEAL PREP

GET IN MY BELLY…

This weeks #mealprep felt sooo good. Why? Because I made this a priority and when I meal prep the rest of my life falls into place. Tip- look at the week ahead and decide which day you’re going to grocery shop + prep so you don't run out of time to get set up for the week..

Planning Ahead + Prioritizing = Success.

What are you preppin' this week!?

MENU


Breakfast: Spinach + Sausage Frittata + Arugula

Lunch: Salsa Verde Slow Cooker Chicken + sautéed yams and cauliflower + paleo coleslaw For the slaw I saved time and bought 2 pre-chopped bags of a kale/cabbage mix!

Snack: 1 HB Egg + 1 TBS Almond Butter + 1 Apple or Veggies + Hummus

Dinner: Northwest Fit Meals





Molly's Meal Prep for the Week of Oct 8th

I’m getting my meal prep game on…finally.

Crock Pot Chicken, Sautéed yams and cauliflower with Spiraled Zucchini

Crock Pot Chicken, Sautéed yams and cauliflower with Spiraled Zucchini

My plan is to prepare all of my breakfasts, snacks and lunches in advance and save our Northwest Fit Meals for our dinners because we CAN’T and we WON’T quit them!

This weeks prep went fast because I bought the zucchini pre-spiraled and the cauliflower and yams diced at PCC which saved a ton of time. Rip the bag open and dump. My kind of prep.

I prepared the crock pot chicken first (doubled the recipe for leftovers), started the HB eggs, prepared the Amish Oatmeal (doubled) and sautéed the veggies very last! I left the zucchini raw and plan to heat when I consume for my lunch this week. I probably will top most lunches with hot sauce. In regards to the Amish Oatmeal I poured 1/8 cup of Unsweetened Almond milk on top with about 2 TBS of blueberries. If I find that I want more protein I might add a little SFH or Mountain Ops vanilla protein powder to the oatmeal or top with Ellenos Greek Yogurt

Sauteed Diced Yams and Cauliflower

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  • 1 tsp. garlic powder

  • 1 tsp.  onion powder

  • 1 tsp. oregano

  • 1 tsp. black pepper

  • Optional: 1 tbs. balsamic vinegar or hot sauce to dribble on top

  • extra virgin olive/coconut oil spray bottle

INSTRUCTIONS

In a gallon ziplock bag, combine brussels sprouts, garlic powder, onion powder, oregano and pepper. SHAKE to mix all ingredients evenly.

Preheat a skillet on medium heat for 30-60 seconds then spray the olive oil and toss in the veggie mix.  Optional: drizzle Balsamic vinegar or hot sauce when serving

All-Purpose Slow Cooker Shredded Chicken

A versatile, all-purpose shredded chicken that is made in the slow cooker. Perfect for making ahead and freezing until ready to use. Great for soups, stews, quesadillas and quick sandwiches.

Ingredients

  • 4 organic, boneless skinless chicken breasts

  • 1/2 cup chicken stock

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • 1 teaspoon seasoned salt

  • 1/2 teaspoon black pepper

  • 1/2 dried oregano teaspoon

  • Optional: Add a twist of flavor by adding 1-2 bottles of coconut aminos and 3 TBS ginger to the pot

Instructions

Place chicken in slow cooker. Sprinkle chicken breasts with all the spices. Add chicken stock. Cover and cook on low for 4-6 hours. Shred chicken with two forks. Cool completely and if you want to freeze, divide into ziplock baggies. This makes just about six cups total and I like to the shredded chicken into three portions with two cups each.

Original recipe by @mountainmamacooks #mountainmamacooks

Pre-Spiralized Zuchinni from PCC Market

  • Check out these awesome Spiralized recipes HERE

Amish Oatmeal

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10 servings

Serving size: ¾ Cup

INGREDIENTS

  • 1  cup old fashioned oats

  • 1  cup quick quaker oats

  • 2-3  tbsp light nectar agave

  • 2/3  cup unsweetened almond milk

  • 3  tbsp grass-fed butter

  • 1  cup egg whites

  • 1 egg

  • 1/2 tsp salt

  • 2 tsp vanilla extract

  • Optional: Add cinnamon or pumpkin spice

INSTRUCTIONS

  • Preheat oven to 350 degrees and grease 13x9 pan with coconut oil

  • Combine all ingredients (oats, agave, melted butter, egg whites, salt, and vanilla extract) in a large mixing bowl

  • Stir well then pour into greased pan

  • Bake for 25-30 minutes or until edges are golden brown

  • Let cool then break up into little crumbles

  • Optional: top with warm almond milk, 2 tsp almond slivers and berries (not included in nutrition facts)

  • Original recipe by @healthystepsnutrition #healthystepsnutrition

SNACKS FOR THE WEEK:

APPLE + 1-2 TBS Almond butter + 1 HB EGG

CARROTS + HUMMUS







7 Tips for Eating Healthy on the Road

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Making better food choices will have a positive impact on your leisure time. As athletes know, healthy food and plenty of water sustain your energy levels, fuel your muscles, and help you recover quickly. The food you eat in the air or on the road will serve as your traveling repair kit.

Here are some tips to help you eat healthfully while you’re traveling or on a trip with buddies:

1. Healthy eating starts where you stop

If you’re on the road and stop at a fast-food joint, your food choices will be limited to fast food. But if you stop at a grocery store that offers whole or healthy foods—fruits, bagged carrots, nuts, hummus—or a supermarket that features a salad bar, you quickly expand your choices (and reduce junk-food temptations).

2. Eat frequently, and in smaller amounts

Eating small amounts of healthy food throughout the day sends a signal to your brain that the food supply is plentiful, so it’s OK to burn through those calories quickly.

Limiting your calorie load at a single sitting also gives you lots of energy. Eating too many calories in one meal—even if they’re healthy calories—sends your brain the message that leaner times must be around the corner, so those calories will get stored as fat. Eating too much at one sitting can also make you sluggish and sleepy.

3. Eat plenty of protein

Eating the right amount of complete protein—one containing all the essential amino acids your body needs—for your weight and activity level stabilizes blood sugar (preventing energy lags), enhances concentration, and keeps you lean and strong.

When you need energy for a long hike, a long drive, or a day at the beach, stoke your body with high-quality, lean protein.

4. Pack snacks so you’re not skipping meals

Often when we’re traveling, we don’t have access to food at regular intervals. Or worse, we skip meals so we can have that big piece of chocolate cake later. The problem is your body responds as if it’s facing a food shortage and your metabolism slows way down to prevent you from starving.

To keep your mind and body humming, pack healthy snacks in your car or backpack. Examples are almonds, raw vegetables and hummus, yogurt and berries, fresh and dried fruit, and hard-boiled eggs.

5. Avoid “feel bad” foods

You know what these are: They’re foods you crave, but leave you feeling sick or depleted after you eat them. When you’re on the road, it’s particularly essential to avoid foods that drain your energy and deflate your mood.

Foods to avoid: (1) simple carbohydrates or high glycemic foods, such as fruit juices, sodas, refined grain products, or sugary snacks; (2) anything deep-fried; (3) nonfat desserts and sweeteners, which are loaded with chemicals that your body can’t easily metabolize; (4) anything partially hydrogenated (this includes nondairy creamer, Jiffy-style peanut butter, margarine, and most packaged baked goods); and (5) excess alcohol.

6. Drink lots of water

Yes, water is a food. The body needs water for virtually all of its functions. Drinking plenty of water will flush your body of toxins, keep your skin fresh, and help you eat less. It will also help you avoid travel lag, symptoms of overexposure to the heat or sun, and junk-food cravings.

Believe it or not, many of the unhealthy cravings we experience on the road can be satisfied with a refreshing drink of pure water.

7. What our FUELhouse RD, Jess Mullen, packs when traveling:

First of all you need an awesome travel cooler like this…

In your Travel Cooler, have separate Tupperware containers/ziploc baggies with:

  • Cut up red pepper/celery and hummus

  • 1-2 Hard Boiled eggs

  • Sliced Grilled chicken

  • Chopped Salad with jicama, avocado and hot sauce (add the sliced chicken)

  • Probar Live Probiotic Nutrition Bar

  • We also love filling our water bottles with H2ORS to help with hydration