Are my meals beginning to look the same? Lol I just love using my air fryer for roasted veggies and I seriously can't get enough! Here's a quick video on how I make my roasted veggies and what I add. I've been making this Every.Single.Day. yes every day lol. Different combo of veggies of course tho. For some reason, I'm not craving cold salads this summer. Maybe bc it's been a cool summer in the Midwest and roasted veggies just hits the spot.
Here's a easy tip I show in my video. Instead of using a lot of oils, just use a little spray oil on top. Yes it's still oil but your using a lot less than you would if you drizzled it on. Trust me, once you start doing this, you don't even notice a difference and it saves you a ton of calories. I end up using other sources of fat on top so no need to overdo the oils and it'll make it much easier to hit your macros. Btw, I don't measure my spices, I just sprinkle evenly 😆
Dinner tonight is a ton of veggies, rice, and organic ground beef that's buried under all the veggies. I added some sauerkraut for #guthealth and @sietefoods japapeño hot sauce. I'm not a spicy food person but this one isn't that burn your mouth type of spicy and really adds a ton of flavor. The combo of everything was so good! So satisfying and delicious 👌
4 minutes ago
Shrimp & broccoli stir fry with white rice. Mixed in some chopped sausage for a little extra flava and protein 💪brown rice is more nutritious than white however, most white rice is enriched with vitamins to increase its nutritional value. White rice contains more iron and folate and is a great option for those with celiac disease as it is naturally a gluten free option. Combined with protein and healthy fats in this meal, white rice, being a complex carb releases its energy more slowly allowing blood sugar to rise slowly #nutrition#health#stirfry#whitevsbrown#nutrients#macros#diettech#food#eatforhealth
Wrapped up summer with this wrap full of all the random goods ! The day before classes started, my mom and I of course had to load up on some groceries at none other than @freshthyme. My new find this trip were some sweet potato and turmeric wraps which is the layer of all this goodness. I usually make my wraps on more of the savory side, and since I like the sweet and savory combo, the sweet potato wraps are perfect for that. I also finally spotted some @bitchinsauce and got the cilantro chili - this stuff is definitely worth the hype ! I layered the sauce on the sautéed spinach, a mix of sweet and golden potatoes, black beans, an egg, and a piece of grilled halloumi (which I’ve finally tried !) I topped the tortilla with. A perfect example of how to listen to your cravings: Simply throw them all in a wrap. I hope everyone is enjoying the end of their summer or beginning of the school year ! Fun fact: I actually quit softball and transferred schools this year to a school in my hometown (commuter, woot woot) and I’ve been loving it here thus far. I’m so much happier here and can’t wait to see what the future holds. Stay rad, folks 💯⚡️👊🏼!
10 WEEK CHALLENGER TRANSFORMATION 👏🏼 ⬆️up 1.2kg muscle
⬇️down 3.5% body fat
Calories went UP throughout the 10 weeks. No cardio and 5 days a week of weight training. Proud of my client working hard to achieve these amazing results ✅
Want to be part of my coaching team?
Email saying ‘More Info’ 👉🏼 jasminetemplinfitness @gmail.com ✉️
9 minutes ago
I'm not often home at breakfast time, so breaky smoothie is such a nice change! Raided the pantry and fridge to combo all the good macros! #smoothie#macros#ehplabs thanks to @supps42#yum
9 minutes ago
Embrace the fat! Dietary fat that is. Why? Because fat is what is going to make you feel satiated, what is going to let you absorb your nutrients, and is going to help your brain function. It also improves blood cholesterol levels, reduces inflammation, and helps you body stay in the fat burning zone. We almost forgot to mention, fat is delicious.
All fat is not created equal, monounsaturated fat (think nuts, seeds, avocado, olive oil) and polyunsaturated (nuts, seeds, certain fish) are the healthiest. Aim to get most of your fat from these sources. Saturated fats (coconut oil, meat, dairy) are also okay to eat but you can overdo intake of them. Trans fat and partially hydrogenated oil are to be avoided as much as possible.
In our general nutrition plan, we suggest aiming to get 40% of your calories from fat. This will help you feel satisfied and full. If you want to see the rest of the plan, visit our website through the link in our bio.
Give me a 🙌🏼🙌🏼 if you love nuts!
And if you don’t, for your health’s sake, grab a handful of nuts! Unless you’re allergic (of course) 🙊
Nuts are a wonderful addition to a healthy diet. 😋 They are highly nutritious, rich in many essential vitamins and minerals, healthy fats (monounsaturated and polyunsaturated fats), protein, dietary fibre, plus other phytochemicals such as antioxidant compounds and plant sterols 🤩
A daily serving of 30g is recommended for nuts. Each nut has a slightly different amount to make up 30g, but essentially 30g is around a handful. ✋🏼 So why not grab a handful as you walk out the door? Or you could sprinkle nuts in a salad, make some nut/muesli bars, make some granola or add them to a trail mix and include some cranberries and dark chocolate as well 😍
Best of all, nuts have been linked to many health benefits. Those who regularly consumed nuts had shown to have a reduced risk of heart disease, type 2 diabetes, obesity, inflammation, cancer and depression 👊🏼😁🥜
13 minutes ago
Quitting Instagram. Getting a divorce. Quitting CrossFit. Changing careers. Never speaking to my mom again.
Pretty psycho right? But I've thought every one of them, some multiple times in my life. And I'm sure plenty of other crazy ideas.
But in the moment, each of those seem like the LOGICAL choice, even though the voice of reason is shaking its head and rolling its eyes at the impulsivity of it all.
I'm not saying there's not brilliant, brave things that also come at snap decisions, but they generally are from a place to improve your life vs burn it all down.
I get aching for change.
I get that feeling where being in your body is FRUSTRATING and panic inducing.
But we absolutely need to BE STILL and be SMART.
Whatever goals and weight loss scenario you're entertaining- saying, I'll never eat dessert again or live on lemon juice and cayenne pepper are NOT logical.
Also saying I'm going to track and weigh my food the rest of my life is also NOT logical.
Be forward thinking and thoughtful about your approach, take time to consider what makes the most sense for you and your life and be GOOD WITH IT. Have the desire to learn and see the BIG picture of how tools can serve you, vs the frantic energy, panic, and mania that come with desperation for change.
And for crying out loud let's be less fatalistic shall we?
We are never losers that will never do anything or be anything ever again.
And also, no major life decisions once a month or apparently when mercury is in retrograde.
We owe ourselves that 😂. Deal?
Are you a drama queen like me or reasonable and rational?
13 minutes ago
COPYCAT STARBUCKS SPINACH & FETA EGG WHITE WRAP 🍳🍅🍃
All credit to @emyogi_fit because this is baby tastes just like (even better 🙄) than Starbucks version!! This has always been my go-to food from Starbucks just because it was THAT good and one of the most macro-friendlyish items on the menu. They’re SO GOOD and now you can make them at home!!🤩
MACROS for entire wrap: 268 calories 22C/8F/29P
My macros/ingredients are slightly different than Em’s just because I was trying to use what I had on hand!
🧀 1 whole Joseph’s lavash wrap.
🧀 80g egg whites.
🧀 50g spinach.
🧀 15g sun-dried tomatoes in sunflower oil.
🧀14g fat free mozzarella
🧀28 reduces fat feta.
1. Preheat oven to 450 F.
2. Cook egg whites into a “egg white pancake” in small pan. Don’t stir.
3. Place egg white pancake in the center of the lavash bread. Now sauté spinach with seasoning and cooking spray.
4. Place spinach on top of egg whites.
5. Top with sun-dried tomatoes, then with both cheeses.
6. Fold by rolling like a burrito. 🌯
7. Spray with cooking spray, then place in for 10 minutes or until it starts to get crispy.
8. Take out, cut in half, and enjoy!😻
Quick and Easy Dinner - veggies and chicken tossed in Olive Oil with everything but the bagel seasoning 🙌🏻
15 minutes ago
So yeah, if you throw the French fries into a pot of oil and fry them, they add up fast. But these are extra crispy, baked in the oven, and for 110 calories, 17 g. carbs, 5 g. fat—I can have 18 (3 oz.) of them! That’s really not bad for the way that fries are vilified.
THAT’S what I’m trying to teach you in the challenge group! Food isn’t good or bad. It’s food. Eat it strategically and eat what you enjoy. When things are off-limits, you can guarantee a craving. No thanks.
I’d love to help you simplify food! I promise that it can be easier than what you think! Join me now 👉🏻 http://bit.ly/September19Challenge
If this isn’t the saddest little dinner you ever did see, but☝️👀 it helped me get more veggies in for the day. [female] Metabolism at 35 is, apparently, way different than 20 something metabolism. Haha. Ugh 🙃
I’m just aiming feel better, healthier from the inside out. Less..... slothy.😬🥬
There is something so elegant about a simple mushroom risotto when it’s done right. While this traditional Italian recipe typically involves standing at the stove and stirring constantly for 20-30 minutes, my abridged version allows you to achieve the same characteristically creamy texture in just 4 minutes! This recipe combines basic pantry staples with a few gourmet ingredients from my go-to @urbanfarecanada. Urban Fare makes highly-coveted items, like wild mushrooms, Parmigiano, and truffle oil, so affordable. Congratulations to this local BC company for celebrating 20 incredible years of the love for food!
MUSHROOM RISOTTO RECIPE (makes 6 servings)
Ingredients • 4 tablespoons salted grass-fed butter, divided • 2 tablespoons garlic-infused olive oil • 5 baby portobello mushrooms • 14 g dried wild mushrooms • 1 shallot, finely chopped • 2 cloves garlic, finely chopped • 1 ½ cups uncooked arborio rice • 125 ml (1/2 cup) chicken broth • 900 ml (1 carton) chicken broth • 1 cup grated Parmigiano Reggiano • 2 tablespoons minced fresh parsley • Salt, to taste • tablespoon truffle oil, optional
Directions • Soak wild mushrooms in warm water for 20 minutes; drain. • In an electric pressure cooker, select the sauté setting. Add 2 tablespoons butter and olive oil. Add shallots, garlic, and mushrooms; cook and stir until tender. Add rice; cook and stir until the rice is coated. • Stir in 125 ml cup broth; cook and stir until liquid is absorbed. • Pour in remaining broth. Lock lid; close pressure-release valve. Adjust to pressure-cook on low for 4 minutes. Quick-release pressure. Stir until combined and creamy. • Stir in the Parmigiano and remaining butter. Add salt, to taste. Drizzle truffle oil, if using. • Serve immediately, while the risotto retains its beautiful texture.
Rich and buttery, you’d never know this was a macro friendly recipe🤗
This dish is low cal and super high in protein with 28g of protein and only 175 calories that depending on your macros you could serve it over pasta if you’d like! I chose Shirataki Spaghetti and it was great!
I hope you give this recipe s try and let me know what you think!
24 oz frozen shrimp
178g frozen peas
28g Brummel butter spread
1 TBS lemon juice
1 TBS garlic powder
1 TBS dried parsley
1 oz fresh parmesan cheese finely shredded
Salt to taste
Thaw shrimp and pat dry with paper towel. In a large skillet heat butter spread. Add shrimp and cook 2-3 min then add peas and salt and garlic powder. Cook until shrimp is pink just a couple more minutes. Remove from heat and add lemon juice and dried parsley. Serve over pasta or Shirataki Spaghetti as shown here and top with Parmesan cheese.
Macros for 1 serving with out pasta
175 cals• 5 fat• 6 carb• 28 protein
26 minutes ago
Crack chicken crunchwrap and zucchini fries. 💙
These fries were amazing! Of course nothing can replace actual fries, but these were delicious! And super simple. One medium zucchini cut in 1/2 and then cut into 1/4ths. Cut into fries from there. Dip in an egg wash and bread in 1/2 c parmesan cheese mixed with 1 t Freddy’s steak and french fry seasoning. Cooked in the oven on a silicone lined baking sheet at 400° for 25-30 minutes. They stunk the kitchen up so good! They almost overshadowed the crack chicken. .
I started the crack chicken at 1:00pm this afternoon. Its just 2 large chicken breasts (20ozs), one 8 oz block of fat free cream cheese and 1 oz Hidden Valley Ranch seasoning. Cooked on high for 4 hours. I used the meat chopper at the end to shred the chicken. It worked perfectly! Placed 4 ozs and 1 strip of center cut bacon crumbled inside 2/3rds of a #josephslavash flatbread sprayed lightly with avocado oil spray and baked in the air fryer for 7 minutes. .
Macros: 421 Cals | 14C | 12F | 53P