Most of my clients want to eat healthy – they
really do – but a single detrimental factor gets in their way…they simply don’t
have the time.
I get it, we all lead busy lives that leave very
little extra time for healthy meal prep, but the alternative of fast food
meals, frozen dinners and restaurant fare is making us lose in the battle of
the bulge.
All too often I see clients exercise hard
everyday, and then flush their results away with irresponsible eating. Don’t
let this be you!
To get you on the fast track to quick, healthy
eating here are 5 healthy meals that take only 5 minutes to prepare:
Fast Meal #1: Traditional pancakes
are filled with carbs, grains and a plethora of simple sugars – not something
you’d consider healthy. In fact, eat pancakes regularly and you’ll find your
fitness results quickly disappear. However, this simple, wholesome,
3-ingredient pancake recipe is the exception. It’s a pancake that you’re able
to enjoy without guilt.
3-Ingredient Pancakes
Here’s what you need:
•
3 ripe bananas
•
2 eggs
•
3 Tablespoons almond butter
•
½ teaspoon vanilla extract or ground cinnamon
*optional
1
Mash the bananas in a bowl (or blend in a food
processor). Add the eggs, almond butter and flavor additions. Mix until smooth.
2
Preheat a griddle or skillet. Lightly grease with
coconut oil. Pour the batter in ¼ cup scoops.
3
Once you see bubbles form, flip and cook the
other side until golden.
4
Serve with fresh fruit.
Fast Meal #2: Tuna is a wonderful
fish that’s packed with muscle-building protein. However, most tuna salad
recipes drowned out the benefits with a boatload of calorie-packed mayonnaise.
Scroll down for a refreshing tuna salad recipe that, in addition to being quick
to prepare, avoids the trap of high-calorie dressing.
**See below for Simple Tuna Salad and picture**
Fast Meal #3: Yogurt has often been
advertised as a healthy, guilt-free snack or meal replacement. This always
bothers me because I know just how many simple carbs and sugars most flavored
yogurts contain. Many people are deceived into thinking that the creamy, fruit
flavored snack will help them lose fat, while it does just the opposite. Here’s
a recipe for a creamy, fruit flavored snack that is actually packed with
protein and free of fattening sugars.
Creamy Protein Mousse
Here’s what you need:
•
1 cup chopped fruit
•
1 (13.5oz) can coconut milk, full fat (chilled in
the fridge overnight)
•
1 teaspoon vanilla extract
•
1 frozen banana, peeled
•
1 Tablespoon coconut oil
•
¼ teaspoon almond extract
•
½ cup stevia-sweetened vanilla protein powder
1
Chill the can of coconut milk in the fridge
overnight. Do NOT shake the can up at all! Carefully turn the can over and open
from the bottom. Drain out the liquid and scoop the white cream into a food
processor. Discard the liquid.
2
Throw all of the ingredients into a food
processor. Blend on high until creamy. Enjoy chilled.
Fast Meal #4: Breakfast is the most
important meal of the day, and not only because it’s the meal that breaks your
overnight fast. What you decide to eat for breakfast sets the tone for the rest
of your food decisions for the day. A donut or breakfast sandwich grabbed from
a drive thru will set you up to eat junk for the rest of the day. On the other
hand, a wholesome, nutritious breakfast will get you geared up to eat
good-for-you foods all day long. This quick breakfast recipe is packed with
amazing, natural flavor as well as protein-filled eggs to power your day.
Zucchini Egg Scramble
Here’s what you need:
•
1 teaspoon olive oil
•
1 zucchini, thinly sliced
•
2 Tablespoons green onion, chopped
•
2 Tablespoons chives, chopped
•
1 teaspoon fresh rosemary, minced
•
2 organic eggs
1
In a small skillet place the olive oil over
medium heat. Add the zucchini, green onion, chives and rosemary. Cook until the
zucchini is lightly browned on both sides.
2
Crack the eggs into the skillet and continue to
cook, mixing, until the eggs are set. Remove from heat and enjoy immediately.
Fast Meal #5: I’ve saved the best
for last, in this list of 5 Fast Meals. There was a time when most people would
turn their nose up at the idea of a salad being a meal, but times are changing,
and we are now more aware than ever how traditional meals are too heavy and
lead to obesity. I’d like you to consider a ‘Everything Salad’ to be the
perfect, quick and guilt-free meal. Sure, there are plenty of ways to take a
salad and make it fattening, but that’s not what we want to do. By taking a big
bowl of fresh greens and topping it with lean protein, colorful veggies and a
light, homemade dressing – you’ve got yourself the perfect meal!
Everything Salad
Here’s what you need:
•
Dark leafy greens (spinach, arugula, kale)
•
Lean protein (chicken, turkey, lamb, hard boiled
egg)
•
Colorful veggies, chopped (bell peppers,
tomatoes, zucchini)
•
Fresh Herbs (basil, rosemary, oregano, mint)
•
Homemade dressing (see recipe below)
1
Raid your fridge for fresh, organic produce and
lean, cooked protein. Add in some fresh veggies and chopped herbs and mix
together with a simple, homemade dressing. There you have it, the perfect meal!
While eating healthy, nutritious meals is
awesome, don’t forget that exercise is half of the battle when it comes to
getting and staying fit. Call or email me today and we will get you started on
the exercise program that will reshape your body once and for all!
Motivation: Your Reason Why
Motivation comes from having a goal. What is your
goal? Why do you want to get into great shape?
Take a minute to really uncover the reason that
you want to lose the weight. Don’t say something vague like you want to ‘Be
thinner’ or ‘Look more attractive.’ Dig deeper – there is a very
specific motivator in your life, you simply need to uncover it. Here are
some possible motivators…
•
I want to have more energy to keep up with the
kids.
•
I want to improve my health through weight loss
to extend and improve my life.
•
I want to lose 15 pounds before my vacation.
•
I want to restore my confidence to wear
sleeveless shirts.
•
I want to regain my figure to impress and attract
my significant other.
Simple Tuna Salad
Here’s a simple and light version of tuna salad.
It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables
to really liven it up. This is a great recipe to enjoy as you journey towards
your fitness goal.
Servings: 4
Here’s what you need…
For the salad:
•
1 green apple, chopped
•
2 green onions, tops only, chopped
•
¼ cup fresh parsley, chopped
•
2 cans albacore tuna, in drained
•
1 Tablespoon dijon mustard
•
¼ cup coconut oil, melted
•
¼ cup red grapes, halved
•
sea salt and pepper to taste
Instructions:
1
Mix all of the ingredients in a large bowl and
serve immediately. I like to serve this salad in large butter lettuce leaves,
or scooped onto avocado halves. Enjoy!
Nutritional Analysis: One
serving equals: 222 calories, 16g fat, 9g carbohydrate, 19g fiber, and 14g
protein.
Call today for a free fitness consultation!
Phone: 219-548-3480
Web: Pumpsfitnessinc.com
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