Posts tagged #nutritioncoaching

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. 

NUTRITION CLINIC: 3rd Wednesday of Every Month

On the 3rd Wednesday of every month we host a FREE nutrition clinic for all FH Members with Jess Mullen.


CHANGE IS HARD. YOU DON’T HAVE TO DO IT ALONE.


Here’s a little secret: if you clean up your diet, you’ll feel better. You’ll have more energy. Improved body composition. Better athletic performance.

There’s just one problem: old habits are hard to break.

That’s where we come in. We’ll help you optimize your diet and health. It’s a process and we are here to help you through each step. We know how important food is, and we’re not here to ruin that for you.

We’ll look closely at your reality–your lifestyle, your needs.

Soon, we’ll have replaced old habits with new ones sustainable for years to come.

What you can expect:
- The Benefits of long term healthy eating and exercise
- What makes up a healthy diet
- Strategies for long term success

This will be about a 1 hour clinic, if you have ever had a question about healthy eating here is your chance to get it answered.

We hope to see everyone there. Please reserve your spot in ZenPlanner.

Jess Mullen, MS, RD, Certified Running Coach, believes you can feel better, look better and perform better, even as you age.

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 To Build A Healthy Plate

Here are two easy ways to plan a healthy plate.

Photo by  Lukasz Dziegel  from  Pexels

Photo by Lukasz Dziegel from Pexels

1) The Healthy Plate Model

This is a simple way to visually figure what to put on your plate to make a healthy meal. We break the plate down into 3 parts: non-starchy vegetables, protein and starches. Fat is not part of the picture but make sure you include a little bit of it. It’s so dense, the amount visually is too small to make up a portion of the plate. 

Non-starchy vegetables (broccoli, greens, carrots, green beans, onions, bell peppers, lettuce, etc) should fill half your plate. A protein (chicken breast, fish, turkey, pork loin, tofu, ground meat, etc) will fill ¼ of your plate. The final ¼ is filled with a healthy starch (beans, quinoa, whole grain, winter squash, sweet potato, etc). When considering the volume of fat – think of the volume of your thumb – include 1-2 servings depending on your size and caloric needs. Don’t forget to include any fat in the protein source in that calculation.

If fat loss is a goal, skip the ¼ portion of starch at least once per day. If batch cooking for lunches or dinners, a 3-compartment container can be helpful but isn’t an absolute. Portioning out the meals whether in a 3-compartment container or other containers is really important to set yourself up for success and make sure you don’t eat more than planned/necessary. If you don’t know how much you should be eating, follow the next section to help you learn appropriate amounts to better hone in total volume.

 

2) The Hand Model for Portioning a Healthy Plate

This is my favorite way to easily plan out what and how much to have on your plate. This can be an eye-opening experience for some people, seeing and learning that they should include more of some foods and less of others.

Look at your hand. The size and width of your palm is the amount of cooked protein you want at meals. Ball your hands into fists. You want at least 1 fistful of non-starchy vegetables at each meal. You will want at least 2 fistfuls if you skip starch. Fat is measured by your thumb’s size. 1-2 servings of fat is appropriate at most meals. If you’re smaller and not exercising most every day, stick to 1 thumb per meal. If you’re taller and exercising most days of the week, you probably want more toward 2 thumbs worth at each meal. Finally cup your hand. Look at the inside of your cupped hand – that’s the volume of starch to have. You can also have fruit (same volume) instead of starch on occasion. 

Again if fat loss is a goal, pay most attention to the volume of starch and the volume of fat. Those tend to be the easiest ones to trip up healthy fat loss goals.

Feel free to reach out if you have any questions and let us know how this goes for you!

CONTACT JESS

Posted on February 14, 2019 .

Cheap, Quick and Simple Way to Change Your Life! Try a Morning Routine. Seriously.

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I have re-written this blog post a few times now. At first, I didn’t get why I wasn’t satisfied with it. It’s just a short, simple blog post - what’s the problem Jess? I realized it’s the message I am trying to convey that is hard for me to put into words. It’s describing a feeling - an experience that has been very meaningful and life-altering. Putting that into words keeps coming up short in my mind but I will let that go and just say what I can say.

A morning routine. Simple. Short. Cheap. Pretty painless.  

It can change your life. From the inside out. It has for me and for numerous friends and clients. It grounds me. Settles my mind. Gives me intention for the day. Helps me reign in fear and anxiety while build calm and ease. Allows me to be human and yet show up for others better than I would otherwise.

What does the process require? That is really up to you. 

  1. One key component is a daily gratitude list. Often people write 3-5 things they are grateful for in that moment. You can have fun with it. It doesn’t have to be big things, it can be anything. And it’s best if you force yourself to come up with new things each day. Reminding ourselves of gratitude is an easy tool to shift a negative perspective. There is really no downside to doing a daily gratitude list.

  2. The other part that I think benefits everyone is some form of journaling. Beyond the gratitude. “The 5 Minute Journal” is a great book to start with. Or freestyle. I like to allow a bit of free writing but then have a few questions for each day to set my intention.

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Recently my questions have been:

  1. “How Do I Want to Show Up Today”

  2. “What Characteristics Do I Want to Really Thrive in Today”

I answer for both personally and professionally. Today I wrote that personally I want to be friendly to every person I encounter today. Professionally I want to remember to be a good listener. 

Then I add my focus for the day with training and food.

Today I wrote I would absolutely do my upper body and core strength, no excuses. For food my focus would be on nourishment but no unnecessary extras (I can be sneaky with myself and rationalizations that I later regret – that could be a whole other blog post!).

Other questions I have written on have been:

“What self-care will I do today?” coupled with “How can I be helpful or focus on other people today?”

I enjoy including a little reading in my morning routine.

I like “The Daily Stoic” right now for my reading. Other times I have read from books or listened to podcasts. I have enjoyed Tony Robbins books, Brene Brown, Brett McCabe, among others. My favorite podcast is Oprah’s SuperSoulful Sundays. 

Other ideas of what one can include in a morning routine:

  • get outside for a walk

  • do yoga

  • stretch

  • meditate

The possibilities are endless. You can do whatever you want. But make it realistic and manageable.

If you are feeling like you could use a change or less stress, anxiety, fear…any of the negative emotions, I dare you to try a morning routine for 30 days. Then report back. I bet you will be surprised (in a good way). 

Love and joy to you all!

Jess, FH Nutritionist and Co-Collaborator on Epic Human Project

Create space for new habits + delish recipe

November is right in the heart of Fall season. The leaves have changed colors and are starting to fall. The leaves always remind how beautiful change can be. I often resist change but Fall reminds me every year that it’s an ongoing part of life and there is good that comes from it.

Seeing all the leaves on the ground also brings up the theme of letting go. This time of year it is impossible to ignore the changes in nature. The trees are letting go of the old leaves in order for new growth to occur. How can this apply in our lives? Now is a great time to look inward and find those leaves that may have served you well in the past but are ready to be dropped now. Doing this allows us to have new growth. It creates the space needed for new ideas, relationships, habits to thrive. 

This month think about your food habits...what might be good to let go of? See how it could create time and space for you to add something new - something that feels more energizing or nourishing. Maybe less time on the computer on the weekend to allow for food prep? Let go of the afternoon caffeine and sugar fix for a more healthy snack? Commit to having a nourishing protein-rich breakfast everyday versus skipping breakfast? You don’t need to do a complete overhaul and try to change everything but I bet there’s at least one habit you can let fall away like the leaves to create space for a new habit that will serve you better now. 

Feel free to contact me for further help and support. Check out our nutrition program options here: http://www.fuelhousegym.com/nutrition-coaching/ 

Recipe of the month - Roasted Kabocha Soup - check out this easy to make, warm and cozy soup! It's a perfect pairing for most proteins and then just add a simple side salad for a balanced meal.

Roasted Kabocha Squash Soup

Recipe by Danielle Premo

Kabocha is one of my favorite squashes. Sweeter than butternut with a texture and flavor similar to pumpkin that makes a delicious creamy soup. Tasty to garnish with crispy bacon!

Serves 4 to 6 Prep time: 15 minutes Cook time: 1 hour

4 lbs Kabocha squash, halved and seeded 1T coconut oil (or other oil) 1 sweet yellow onion, diced 1⁄2 t salt 2 garlic cloves, minced 1” ginger, grated 1⁄2 t cumin 1⁄2 t coriander 2 t fresh oregano 4 c vegetable stock 1 can lite coconut milk 2 t tamari (or soy sauce) 1 t mirin 2 t fresh lime juice 1⁄2 t pepper

Preheat oven to 400 degrees. Line a baking sheet with parchment paper and place the squash, skin side up on the baking sheet and cook until tender and easily pierced with a fork, about 45 minutes to 1 hour. Set aside to cool.

While the squash roasts, place a stock pot on medium heat; add oil, onions and salt. Sautee for 5 minutes then add garlic, ginger, cumin, and coriander (add a splash of stock to prevent sticking). Mix in well and let cook additional 3 minutes. Next add oregano and vegetable stock. Bring to a boil then cover with a lid and let simmer on low heat until the squash is cool.

Once squash is cool enough to handle, use a spoon to scrape the flesh from the skin into the stock pot. Bring the soup back to a simmer then add the coconut milk, tamari, mirin, lime juice and pepper. Use an immersion blender to make creamy, then serve!

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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