Meal Prep 10/31/16

Well, I'm quite pleased with how well things turned out last week with my low carb high fat 16/8 approach to eating! I've eaten lower carb historically to help control my digestive symptoms, but this was my first time tracking my actual intake. I averaged about 1700-1900 calories daily, 70% fat, 20% protein, and 10% carb. All in all, I felt really great! The first couple of days were an adjustment since I had been doing a more zone type approach for 6 weeks or so before (30-40% fat, 30% protein, 30-40% carb), but after that, I felt super satisfied and energized, and didn't have any trouble keeping my food within 8 hours and fasting for 16. And the best part? NO BLOATING. Bloating is the primary symptom that I deal with on an ongoing basis, and I was actually surprised at how much the LCHF approach made a difference!! I really didn't have cravings for carbs at all, though I did plan a "carb up" day on Sunday and treated myself to an Acai bowl with protein powder for lunch and some roasted butternut squash with dinner. DELICIOUS. 

I'm implementing the same thing this week, and here's what I'm having:

Breakfast: Protein Shake // On workout days I'm using Rootz protein superfood with some added cinnamon and Vital Proteins Collagen Peptides, mixed with Native Forest Simple Coconut Milk and ice. (Plus the Rootz pre-workout energizing superfood, which is the best I've used!!) On non-workout days I'm having the new Vanilla Build protein by PureWOD with coconut milk. 

Lunch: Ground Chicken with Coconut Oil and Kale // Inspired by Leanne Vogel of Healthful Pursuit, I cooked up some ground chicken in coconut oil with a few dashes of fish sauce for flavor. I purchase all of my meats from US Wellness Meats in a bulk order online, then pull from my freezer stock all month. Pro-tip: they run 15% off coupons once a month or so, so I always wait for that to place my order. It saves me $20-40 each time! The kale is one of my current favorites, and I'll give it its own page soon! In short, melt a few tablespoons of ghee in a large pot, then add torn kale and stir to combine. Cover and let kale steam until tender, then add a generous sprinkle of salt and lots of chopped garlic.

Dinner: Pesto Pork Skillet // I modified this slightly by using only 1# of ground pork (again, from US Wellness Meats), a lot more garlic, and 10 oz (two bags) of organic baby spinach instead of the kale. I make this recipe often because it's so full of flavor with that pesto! 

Optional Snack: Fat Bomb and/or a Bar // The fat bomb is 1 tsp each of Artisana Coconut Butter, Bulletproof Brain Octane Oil, Tin Star Foods Ghee, and Manitoba Harvest Hemp Hearts. I also added a drops of stevia and a splash of vanilla extract. One of my go-to's, though they didn't make it into the picture :) I also usually bring a Collagen Protein Bar by Primal Kitchens, just in case I need it. 

This week took about 1 hour of veggie prep and 1 hour of cook time. Quick and easy! 

Thanks for stopping by! 

Meal Prep 10/24/16

Happy Monday, and thanks for stopping by!

Lately I've been playing around with a 16/8 type of eating structure, where I fast 16 hours (including overnight) and eat during the other 8. There is a lot of research to support the benefits of fasting, from cellular regeneration to reduced inflammation and beyond. A lot of folks with SIBO or other digestive issues also experience relief when restricting eating to an 8 hour time frame, because it allows their bodies to fully experience the benefits of the digestive cleansing wave. As I've been playing around with this structure, I've been cautious to listen to my body's signals. Lately I've been wanting more fat and less carbs in my diet, so that's what I planned for this week. And if I'm hungry or under more stress, I'll have a snack outside of my 8 hour window and not sweat it! This tends to happen when I teach for several hours in the evening, but surprisingly, I've found that for the most part, it really hasn't been hard to do my eating between 9am and 5pm and give my system a break for the rest. 

One note: time-limited eating (aka intermittent fasting) isn't necessarily recommended for everyone. Exercise caution if you have adrenal fatigue, though I have heard of many healing their adrenals using this approach! As well, if you give it a try and after a few days are noticing an increase in symptoms, cravings, or moodiness, it might not be for you. When it comes to changing things up, listening to how YOU feel is the most important part of figuring out what approach is best! 

Meal prep this week was done in a snap due to two no-cook meal options. I'm all about those time saving shortcuts!

Breakfast: Protein Shake // On workout days I'm using Rootz protein superfood with some added cinnamon and turmeric, mixed with Native Forest Simple Coconut Milk and ice. (Plus the Rootz pre-workout energizing superfood, which is amazing!! AND Rootz is running a sale through tomorrow Oct. 25th for 15% off using the code "fallspecial.") On non-workout days I'm having the new Vanilla Build protein by PureWOD with coconut milk, which is maybe my favorite one yet. It basically tastes like cake batter!

Lunch: Lamb Hash // I modified this batch by replacing the cauliflower rice with shredded radish to decrease the FODMAP content. I also added a little more olive oil to increase the fat for satiety. 

Dinner: Tuna Salad with Arugula and Cucumbers // 1 can Wild Planet tuna + 2 tbsp Primal Kitchens Mayo + Farmhouse Culture Kraut + Bubbies Pickles

Optional Snack: Fat Bomb // 1 tsp each of Artisana Coconut Butter, Bulletproof Brain Octane Oil, Tin Star Foods Ghee, and Manitoba Harvest Hemp Hearts. I also added a couple drops of stevia to the batch, and a splash of vanilla extract. They came out 150% delicious! 

And that's a wrap! Excluding grocery shopping, this took me about 1 hour in veggie prep and 1 hour in cooking/portioning, leaving me plenty of time to enjoy the weekend!

Have a great week!

-Tracey

Crispy Balsamic Red Cabbage

Roasted cabbage is such a simple and affordable side dish to make! Adding some aged balsamic towards the end takes it over the top as it caramelizes in the last few minutes. 

• 1 small head red cabbage
• 2 tbsp coconut oil, melted
• 1/2 tsp Himalayan pink salt
• 2-4 tbsp aged balsamic vinegar

1. Preheat oven to 425. Prepare two baking sheets with parchment paper or set out two large glass baking dishes.

2. Quarter and core the cabbage, then slice each chunk into 1/4" ribbons. Toss with the coconut oil and salt, then distribute the cabbage evenly between the two baking sheets. 

3. Roast for 15 minutes, stir, and roast for another 15 minutes, until cabbage is starting to brown. Drizzle the balsamic vinegar over the cabbage and roast for 5 more minutes, until starting to crisp. When the cabbage is crispy to preference and the balsamic is caramelized, pull it out and serve!

Crispy Skin Salmon

Once you try it, you'll never go back! Crispy salmon skin is like the ultimate crouton. 

Here's what you'll need:

• 1 skin on boneless salmon filet
• 1 tbsp oil of choice
• Himalayan pink salt

First, place a skillet on the stove over medium heat. Add the oil and allow it to start to heat up. Take your salmon filet and pat both sides dry with a paper towel, then generously salt each side. (I never measure, but use a couple of three-fingered pinches per side.) When the oil is shimmering and the pan is hot, take your filet and place it skin side down in the hot oil. Immediately press it down into the pan with a spatula and hold it there for 2 minutes or so. (This helps to prevent the skin from shrinking up.) When the salmon is starting to turn opaque from the bottom up and the skin releases easily from the pan, use your spatula to scoop it up and flip it over. Cook for 1-2 minutes more, until the middle reaches your desired preference, then serve!

My recommendation? Peel that crispy skin off and eat it first! 

Dairy Free Pesto

This pesto is a staple in my house, I almost always have some on hand! I slather it on everything from veggies to soups, and it's packed full of herbs that add a kick of flavor while supporting overall health and digestion. 

The recipe varies a little week by week, but here's the basic version:

• one part cilantro (usually a full bunch from Trader Joe's) 
• one part parsley (also a full bunch) 
• two parts basil (the leaves from one carton at Trader Joe's) 
• zest and juice of one lemon
• 1 heaping tsp Redmond Real Salt
• 1/2 cup olive oil

Throw it all in a food processor and blend away! Makes about 2 cups, as pictured. Fresh, tart, and so delicious! I keep it for about a week. If you have any left after that, just freeze it in an ice cube tray for easy portions to add to dishes later on!