Macros, Micros, Vitamins and Minerals

      This is such a hot topic to talk about! So many people want to know what their macro intake should be to achieve their goals. Please remember that I am still in school studying to become a personal trainer and a nutritional specialist, so what I'm typing isn't gospel. What I will share with you is basic info, important things to get everyday and a baseline of what you should be getting. Everyone is different and everyone needs a different intake depending on their body, their activity level and much more. This is just going to be a guide to help you in the right direction. If some of you are in need of coaching asap or would like to know more in detail about what I will be saying and how to design something specific to you, feel free to email me anytime and ill address and help you in anyway I can. Here goes nothin!

                   Macros- Carbohydrates, Proteins and Fats

                                       CARBS: Carbohydrates are essential for life!
      Carbs are needed for our basic energy needs and function. Depending on body composition, activity level and desired physique everyone will need a different intake. Carbs come in a few forms.
Simple-Complex.
Simple = sugar and quick rate of digestion and absorption.
Complex = starches, fibers, etc and a slower rate of digestion and absorption.
I suppose both have their time and place but if u look at the comparison which do you think you should choose. The slower digestion and absorption of complex carbs will help you stay fuller longer. So choose things like Veggies, Fruits, Legumes, and Whole Grains (if you decide to use grains in your diet). Fiber is also present in complex carbs which helps with cholesterol and overall gut health. It is RECOMMENDED (this is just a recommendation remember ) that an individual gets 130g of carbs a day. Again depending on you composition, activity level and goals this will very. Not everyone will eat grains or they decide to have a more vegetarian or vegan lifestyle, there are many forms of healthy carbs to choose from so research your options depending on your specific dietary intake.
                                       
                                         PROTEIN: Essential for muscle growth and energy.
      Proteins are responsible for everything in our bodies, our structure, hormones, immune system and much more, so it is imperative that you get it daily. A 1g of protein per 1 lb of body weight can be recommended and help with things like weight management, fulness, immune system and metabolism. Again this is just a suggestion. EVERYONE will be different per their goals, body composition and activity. It is important to get your protein from lean sources and real foods. Supplementation is never a wrong idea but real food is the best source. Sometimes we may need supplements so just research the best or ask someone who can help you choose.
                                     
                                         FATS: Important to get daily for energy and overall health.
      "Healthy fats" are fats that are shown to improve overall health. Example, Omega 6 and 3's. Beneficial to healthy cholesterol levels, inflammation and metabolism. Its important to get a good balance of monounsaturated, saturated, and polyunsaturated fats as well. It will keep your body in check and let your body function the way it is meant to. On average 25-35g per day. Trans fats are shown to lead to many disease's. Some are natural but many are man made. Many fried foods are an example of foods that may contain trans fats (and should we really be eating fried foods). Now don't go all fat crazy and start looking up everything u can find and get confused thats not the purpose of this. Just be mindful and make smart choices.

                   Micros- Vitamins and Minerals
      Vitamins and Minerals are just as import an as you Macronutrients. Also recommended that this comes from food rather then supplements unless needed. The proper dose of vitamins and minerals can help a host of things from happening. Here are some of the symptoms that can happen when deficient. Lethargy                                     Fragile bones                    Anemia
Dry hair and skin                        Fatigue                             Weakness
Dry eyes                                     G.I. issues                         Pregnancy issues
Hair loss                                     Dermatitis                         Depression
Delayed wound healing             Loss of appetite                Sleeplessness

      There are many more but you can see how important of a roll they provide for your body. With bodies aging and the host of issues some people have taking a multi-vitamin might not be a bad idea to make sure you getting your daily dose if your nutrition is lacking. Again this needs to be suited to your individual needs.
                
                   Water
      Believe it or not water makes up 60% of your body weight! Staying hydrated is so important. When you lose water in the body it can put strain on the heart, reduce endurance, strength, motor skills, heat cramps and worst case death. Again everyones needs are different depending on activity, body composition, etc. Without adequate water intake during activity it will slow growth and recovery time. Water acts as a lubricant for yours joints and eyes as well. We take in water through our foods and the fluids we drink. Recommended intake is 12 cups per day. I know that most of you have heard 8 cups and this is not wrong. Remember I said we get it through food and drink. Approximately 4 cups come from our food everyday, leaving 8 cups left to drink:)! The hotter it is, the more active you are the more you need to drink. Water intake needs gets more specific as your progress in your activity, competitions and sports so that can be discussed with a coach if you desire more information.


      If your interested in learning more on what your specific intake should be please email me anytime at tashakayanderson@gmail.com. Also if your interested in a foods list to choose from I do have one up on my clean eating blog to help you choose healthy options from every macronutrient category. Also if you notices everything has a measure to it……so get a food scale people!

Honey Wheat Rolls- just in tine for thanksgiving!

                      Overnight Honey Wheat Rolls

      These rolls you make ahead of time, place in fridge overnight and back the next morning. No kneading involved. Most of the time when a recipe calls for the dough to rise over night in the refrigerator it does, however mine did not so a few ways to remedy that. 1- Proof your yeast before making the dough to make sure it's good, I found out the hard way. My 1st batch didn't not turn out. 2- If it still didn't rise over night, turn on oven to about 375 and place bowl ontop of oven with a warm towel over and let it set and rise for a few hrs while your prepping other things. 3. Try letting it rise and making them the same day. If your not a bread maker you will understand why I made these ahead of time. On my 3rd batch in 3 days to make them prefect. Getting the dough to rise is near impossible for me but each try they are better, more fluffy and super tasty! Worth the time to try and bake!

1pkg active dry yeast
1-1/4 c water divided (110-115) degrees. This is important.
2 egg whites
1/3 c honey
1/4 c canola oil
1tsp salt
1-1/2 c whole wheat flour
2-1/2 all-purpose flour

Directions-
In a small bowl dissolve yeast in 1/4 c water (Proof your yeast). In a lg bowl best egg whites till foamy. Add yeast mixture, honey, oil, salt, whole wheat flour and remaining water. Best on med for 3 min.beat until smooth. Stint in enough all-purpose flour to forms soft dough (dough will be sticky). Cover and refrigerate overnight.

Punch dough down (if it has risen, if not flow my directions above). Turn onto a floured surface, divide in half. Shape each portion into 9 balls. To form knots, roll each ball into 10in ropes, tie into knot and tuck ends.

Place rolls on baking sheet about 2in apart. Cover and set aside to rise again (double in size, 50min).
Bake at 375 for 10-12 min or until golden brown.

Quick Meal Ideas

      Everyone always seems to be in a hurry now a days. Most want a quick fix to their meal planning with little to no effort, I'm hear to tell ya that although it's possible you still need to prep....the more prep you do in one day, the less you will do the rest of the week. You should not want to shortcut your meals just because there "isn't enough time" but there are ways you can eat on the go and still eat healthy. Here are a few ideas, with some pre prep work of course.

Chicken Avocado Tomato Sandwich
List of things you will need. Ezekiel bread, avocado, chicken and tomato.  

Toast 2 slices of bread, spread 1/2 avocado on either sides of bread, add a slice or 2 of tomato and about 2oz of chicken, shredded or sliced and enjoy.

Quick and easy. Pre make lots of chicken and you will have enough for the week.


Western Style Eggs & Toast
List of what you will need. Egg whites, fresh salsa, a pinch of cheese and Ezekiel toast.

Place 4 egg whites in a non stick pan, (you can do omelet or scramble style) while eggs are cooking add about a Tbsp or so of salsa. When eggs are almost done add just a pinch or two of whatever 
cheese you desire ( don't add half the bag....I know it's tasty but really....just a pinch! ). When eggs are
 almost done add 1 slice of bread to toaster, toast and serve. You can add you eggs on top of you toast or eat them both separate. No need for butter, jams or peanut butter on you toast:)

We all know how popular breakfast is. It can be used for any meal all day and it's still good! So enjoy this meal in a pinch anytime of the day!

Veggie Smoothie
List of what you will need. Unsweetened almond milk, avocado, black beans, spinach and protein powder or Greek yogurt if you want some exacta protein.

Add 8oz of milk, 1/4 avocado, 1/4 c. Black beans, small handful of spinach, and either 1 serving of protein powder or Greek yogurt to a blender. Blend and pour!
Smoothies are always great for on the go, one or two a day are ok but make sure your getting enough actual food as well.

Peanut Butter Cinnamon Oats 
List of what you will need. Quick oats, natural peanut butter, cinnamon, almond milk and honey.

Cook 3/4 c oats according to directions W/ almond milk. Stir in 1 Tbsp natural PB, 1/2 Tsp cinnamon and 1 Tbsp honey. Enjoy!

Portobello Mushroom Pizza
List of what you will need. Large portobello mushrooms, tomatoes, onions, peppers, leeks, cheese and garlic.

Pre-heat oven to 350
Clean and de stem 2 mushrooms. Place in a baking dish "stem side" up and fill with desired amounts 
of diced tomatoes, chopped onions, diced peppers ( any kind ), chopped leaks, minced garlic and a pinch of your favorite cheese. Cook till veggies are tender or to your liking, about 20 min. 

Crock-pots Crock pots are always awesome. You can toss anything in, let cook and serve!

Chicken and Veggies

Chicken, veggies and whatever spices you like, cook and serve with rice or quinoa, cook both according to directions.

French Toast

Just whisk together an egg mixture, dunk in slices of bread, pour the rest of the mixture in the pot, and cook for up to 6 hours. Add sliced bananas or natural peanut butter to spice it up!

      There are endless possibilities! I'll add more recipes as I make or come across things I believe you all will like. These are just some I was thinking of that are quick and easy to do. There is always going to be prep work. Cutting corners because of time does not mean you can eat bad or you can use it as an excuse. It just means you need to be smarter with what you do. Live your life, but you don't have to live it through you food!

T. Anderson

Chocolate Chip Cookie Dough Brownie Balls

       New recipe for you all today! This not not the original recipe, I tweaked a few ingredients to make this recipe cleaner and 2 of the "processed" items I'm choosing to make homemade. This recipe will takes a bit longer but will be worth it!

These are the steps in which to take to make this recipe. Each recipe is listed below with instructions.

      Step 1- Make brownies ahead of time and set aside to cool.

      Step 2- Make chocolate chip dough balls

      Step 3- Flatten cooled brownies with palm, place dough balls in middle, wrap around and freeze     again.

      Step 3- Prepare bark, place toothpick or use fork on the dough wrapped brownie and dip in bark, place on baking sheet and sprinkle with chocolate chips or shredded coconut

               CHOCOLATE CHIP DOUGH RECIPE

3/4 C. Coconut Butter

3/4 Tbsp. Molasses + 5Tbsp Truvia

1 Tbsp + 2 Tsp Truvia

2 Tbsp milk 

1 Tsp Vanilla extract

2 Cups flour 

Pinch of salt

2 Cups chocolate chips


                  DIRECTIONS

Beat together butter and sugars till creamy. Add milk and vanilla extract, beat. Beat in flour and salt till dough forms. Stir in 1 Cup chocolate chips. Place foil on baking sheet and make 1 inch rounded balls with dough. Freeze 1 hr to make firm. When the dough is firm ( 1hr in freezer ) cut brownies Into 1 inch square pieces, flatten with palm. Place dough balls in middle, wrap brownie around dough and freeze another 30min.

                FUDGE BROWNIE RECIPE

3/4 Cup cooked black beans (prep according to directions)

1/4 Cup coconut oil

1/4 Cup evoo

2 Whole eggs

1/4 Cup cocoa powder
2/3 Cup sucanat 

2 Pkts stevia

1 1/2 Tsp vanilla extract

1/2 Cups chocolate chips

1/3 Cup oat flour (make you own with oatmeal)

1/2 Tsp salt

1/2 Tsp baking powder

                    DIRECTIONS

Pre-heat oven to 350, grease a 9x9 pan

Purée cooked beans with both oils. Place in mixer and add eggs, cocoa, sucanat, stevia and vanilla, mix. Melt half the chocolate chips and mix in. In a separate bowl mix oat flour, baking powder and salt, stir to combine. Add to bean mixture and mix together. Stir in remaining chocolate chips. Bake for 20 min or until done, set aside to cool. Flatten with palm when cool and wrap dough balls, freeze
for 30.

                  CHOCOLATE ALMOND BARK RECIPE

1/2 Cup 100% cacao natural and unsweetened

1/2 Cup unrefined coconut oil

1/4 Cup honey

1/2 Cup crushed almonds

                             DIRECTIONS

In a sauce pan combine cacao and oil, on low till melted. Add honey and stir constant for 2 minutes. Add almonds, stir. 

Note: You can use this recipe as it's own, simply like an 8x8 pan with parchment paper, place bark in after it's made and freeze till hard, take out break apart and place back in freezer to keep.

COCONUT ALMOND BARK RECIPE

1 1/2 Cups coconut butter

2 Tbsp coconut oil + 2 Tsp

1/2 Tsp almond extract

1/2 C toasted almonds, sliced

Pinch of rock salt

1 Cup unsweetened shredded coconut

                            DIRECTION

Heat  2 Tsp coconut oil in skillet and toast almonds, sprinkle with rock salt, set aside. Melt rest of coconut oil and coconut butter in a large metal bowl on top of a sauce pan with water touching bottom of bowl. Add extract and toasted almonds, stir. Use shredded coconut as needed if your using this as a bark recipe. If your using it to dip the cookie balls in sprinkle on top of the balls after dipped in bark batter. 

Note : you can use this as it's own recipe, simple like a 9x13 pan with parchment paper and after you make the bark, pour into pan and press shredded coconut ontop and place in fridge till done. Break apart and store in freezer or fridge.

This One Is For The Parents Out There. Homemade Baby Food

      Its important to me what I put into my body, so why give my child things I won't eat because its easier or faster….No thank you. Its just as easy to make a tiny amount of extra food that your preparing for yourself and freeze it or set it aside for your child, spices and all! Mr. Booty eats pretty much anything we do. From fruits and veggies to meats, grains, fats, spices and so much more! He isn't super fussy with his foods, loves spices and enjoys trying new things. There are so many ways to make and store your baby foods. Below ill put together some recipes and ideas along with how I store my foods and also some other options if the way I use does not work for you.

-Storing - There are many ways to store your baby food but I make in bulk and store in the freezer using the Infantino Squeeze Station. It stores well in the freezer or refridgirator in small pouches. Here are some other ways you can also store your food if this isn't for you.

-Recipes - Keep it simple! Prep your foods, place in a blender, baby bullet, handheld blender, etc and divide it up into portions. As they get older you can mash, cut into small pieces and have it less mushy. Here are a few ideas and recipes for foods Mr. Booty eats.

- If your baby is still young and your feeding them oatmeal I suggest to place the oats in a processor and turn it into a powder until the baby is old enough for it to be a little thicker.
Oats, Banana and Cinnamon
-1/8 cup quick oats
-1/2 banana
-Pinch of cinnamon
Make oats according to directions, mash up or purée banana and place in oats, sprinkle cinnamon and stir.

Black Beans and Avocado- I use dry beans so I have to pre make my beans ahead of time according to package directions. When beans are cooled I purée them with a blender or fork mash them (as much as I need.
-1/4cup or so Black beans 
-1/8 avocado mashed
Add avocado to beans and feed. (package up leftovers for another meal or freeze to pull out later).

Eggs, Cheese and Salsa
-1 Liquid egg white
-Pinch shredded cheese
-1/2 Tsp salsa
Cook eggs accordingly, top with cheese and salsa, stir. (I usually make a little extra for me and then scoop out his portion, it's part of my everyday breakfast)

Lentils, Curry and Chicken
-1/8th cup lentils (cooked)
-Pinch of curry
-1 cubed inch chicken (mashed, shredded or puréed)
Cook lentils according to directions, use leftovers for yourself or freeze for later use. Cook chicken till done, use leftovers for yourself or freeze for later use. Place 1/8 cup cooked lentils In a bowl, mash or purée them, place the mashed or puréed chicken in same bowl, add curry and stir.

Squash and Cinnamon
-1/4 cup squash
-Pinch of cinnamon, taste
Make a whole squash, bake, grill or however you choose. Mash up squash add cinnamon and stir.

-Everything you are doing is just making normal food that u can eat but just taking small bits for baby. You can pre make tons of food for baby with all this and freeze for later or you can make as you need and use the rest for your breakfast, lunch, snack or dinner.

-List of Foods Mr. Booty Eats - We give Tesla everything! Here is a list of foods he eats most often and combos of some foods as well.

Apples, Bananas, Pears, Avocado, Oatmeal (normal oats not baby cereal), Black beans, Lentils, Salsa, Chicken, Eggs, Ezekiel Toast, Squash, Sweet potatoes, Rice, Strawberries, Cheese, Tofu. Spices are a hit as well, Cinnamon, Curry, Garlic, Nutmeg, Ginger, I like to use spices as extra flavor and not use sugars or anything to sweet to get him to eat. We usually place cinnamon with his fruits and oatmeal, lentils and curry, black beans and avocado, apples and bananas, strawberries and apples, eggs and salsa, eggs and cheese, sweet potatoes and cinnamon.

-Food Prep - Depending on what you make, you may need to prep you foods. Wash fruits and veggies with your choice method, I have a veggie wash I use. Steem fruits and veggies to soften them while babys are younger. Purée all fruits and veggies so there is no risk of choking (may need to add formula, breastmilk or water to make it a little more runny). If your making meat, cook thoroughly and purée. Cut foods into tiny pieces as not to choke on them (when older), Foods like fruits, veggies, toast, eggs, tofu, etc. I over cook Ezekiel toast and let tesla chew on it, he is teething so is serves as a dual purpose. He sooths his gums and he is getting a healthy bread alternative. I give him the whole piece and let him feed himself. As they get older you can mash foods and have them more "hearty" because they will be a le to chew more foods.

       I believe it's important to teach you children healthy habits. Starting off when they are babies is a perfect time to start that way they will be accustom to it early in life. Yes it's ok to treat kids but having treats and processed foods be a staple in they food habits in my opinion is not teaching them smart choices. Not everyone will agree with me or say oh there kids let them enjoy.....no, learning young healthy eating is more important then, oh just because they are kids they can eat whatever. You can learn to make smart "treats" with them. Trade up flours, sugars, fats with something a little better and more healthy for you. Now I haven't always been this way, it's taken years to get use to, it's takes years of research, hard work and determination to be able to say NO to people, foods and drinks but I'm happier, healthier and feel amazing and I want that not only for myself and my husband but Mr. Booty too!

Pancakes Pancakes Everywhere!!!

   

      Breakfast food is sooooo tempting, delicious, tasty, savory, addicting, ect. Something I could eat all day long, however if I ate "normal" pancakes, sugary oat meal, etc that id be putting lots of things in my body that won't help me achieve my goals, So here are a few recipes to let you love and enjoy those favorites but with a healthy and still super tasty spin!

Flour-less, Egg-less Oat Cakes W/ Peanut Butter and Banana
        I didn't measure the oats. I ground up a few cups used some and saved the rest for later. Id say about 1 cup ground oats for this recipe tho.


Oatmeal - Ground into a fine powder
Banana - 1 Mashed
Peanut Butter - 2 TBSP I made my own (recipe below) or Sumucker's Natural (least amount of sugar)
Cinnamon - 1 TSP For flavor
Water - Enough to create the consistence you like.

      Pre-heat a fry pan and place a small amount of coconut oil or your preferred method for nonstick cooking. Mix all into a bowl, pour into preheated pan to the size you like and let cook till brown on one side, flip and continue on the other side.

NOTE- These will still be gooey in the middle when cooked.

Protein Oat Cakes

      I didn't measure the oats. I ground up a few cups used some and saved the rest for later. Id say about 1 cup ground oats for this recipe tho.

Oatmeal - Ground int a fine powder
Egg Whites - 4 Egg whites or enough for the consistence you desire
Protein Powder - 2 scoops of your favorite powder
Cinnamon - 1 TSP
Cottage Cheese - Enough for the consistence you like. Id say about 1/2 Cup

      Pre-heat a fry pan and place a small amount of coconut oil or your preferred method for nonstick cooking. Mix all into a bowl, pour into preheated pan to the size you like and let cook till brown on one side, flip and continue on the other side.

Coconut Flour Protein Cakes

2 Egg Whites
1/4 Cup Coconut Flour
2 Scoops Protein Powder
1 TBSP Honey
1 TSP Vanilla extract
Water or Unsweetened Almond milk - Enough for the consistency you like.
P.S. I LOVE Coconut flour!

       Pre-heat a fry pan and place a small amount of coconut oil or your preferred method for nonstick cooking. Mix all into a bowl, pour into preheated pan to the size you like and let cook till brown on one side, flip and continue on the other side.

      Peanut Butter - Simply place peanuts in food processor or blender and blend till creamy. I added cinnamon to mine.

       You can top the cakes with any fresh fruit you desire. I just usually do a tad bit of honey and cinnamon and call it good tho. No need for all that syrup and extra sugar.


If you want to know the nutritional breakdown. Recored the measure of what you use and look it up:)

Daily Recipe: Pancakes

OATS, BANANA AND EGG WHITE PANCAKES

      This morning I wanted to make Chris some pancakes but we don't keep mix in the house because we don't eat them often and we usually try to do a cleaner version of most things we eat. I don't have exact measurements so this will all be approximate, I went by consistency. There are so many other ideas you can use for this. Peanut butter, Protein Powder, Fresh fruit, Etc.

Oats - Ground into Flour, about 3/4 Cup

Egg Whites - Enough to get the consistency you like

1 Banana - Mashed

Cinnamon - Enough to sprinkle on top

Honey - I used this because we don't keep syrup either but wanted to add a little natural sweetness 

      Grind up oats into flour with  food processor or blender.

Mash up banana

Add Oats, banana and egg whites into a bowl and stir till well mixed

      Preheat a fry pan to low-med heat and add a little EVOO, pour batter into about 4 inch diameter size pancakes. It made about 3 for Chris. Cook until brown and ready to flip about 2 min or less, flip and cook other side. Remove from pan, place on plate and top with cinnamon and honey. 

      If you want the macro count, simply measure what your using and count your macros ha!

Our homemade Oat, Banana and Egg pancakes!