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Function and Fitness Blog
Function and Fitness Blog
Coach Jess
5:00 AM

A Few of My Fave Recipes

 

I get a lot of requests for healthy recipes. I try to keep things really, really simple because honestly, who has the “thyme”? Sorry about that… I kind of had to. Below you’ll find my “go-to” meals and snacks.

 

Paleo Sweet Potato and Ground Beef Hash (Whole 30 Friendly)

This one is awesome for post-workout... or any meal really.

 

Date Rolls (Whole 30 Friendly)

  • 2 lbs Dates
  • ½ cup Coconut flakes
  • 1/3 cup Almond meal

 Mix them together. Form 2 inch rolls with hands. 

 

Breakfast Fun Time Bowl (Whole 30 Friendly)

  • 2 eggs, scrambled
  • 1 cup Brussels Sprouts
  • 1 Red Bell Pepper (optional)
  • 1 Aidell’s Chicken Apple Sausage
  • Thyme
  • Salt
  • Pepper

Warm 1 tablespoon olive oil in a pan. Add in Brussels Sprouts and bell pepper if you’re so inclined. Cook down a little bit – about 5 to 7 minutes. Add in sausage until it’s browned. Add in scrambled eggs. Thyme, Salt, and Pepper to taste.

 

Broccoli and Almond Meal (Whole 30 Friendly)

  • 1 bag broccoli
  • 1 egg
  • 1 cup Almond meal

Whisk egg, add broccoli, mix. Add almond meal to coat broccoli

Oven bake at 400 degrees for 15 minutes. Check after 10 minutes.

 

Easy Vegetables  (Whole 30 Friendly)

Line a baking sheet with parchment paper

Drizzle of olive oil, salt, pepper, and thyme

 

Broccoli, Cauliflower, Brussels sprouts – 425 degrees for 25 minutes

Potatoes, Carrots, Sweet Potatoes – 425 degrees for 45 minutes

  

Sweet and Spicy Paleo Chicken Fingers (Paleo)

This can be made Whole 30 friendly if you don’t make the sauce. In other words, you’re just breading the chicken with almond meal

 

Snacks

  • Raspberries and Cashews or Almonds
  • Banana, Almond Butter, and sprinkle of coconut flakes
  • Almond Butter and Apples
  • Grapefruit and Cashews

So there you have them, some of my favorites! Let me know your thoughts!

 


Coach Jess
5:00 AM

Eating for Health... Not Weight Loss

It seems every day I get another text from my healthcare provider regarding the flu and ER wait room times. With the flu running as rampant as it is this year I thought it would be a good idea to talk about food in a different light - instead of eating for weight loss, let's talk about eating for health. Interestingly enough, you'll find when you eat for health, you'll also most likely achieve some weight loss. But you already knew that... 

 

Phytonutrients

There's no wonder that we're urged by our doctors to eat a wide range of fruit and vegetables. In addition to the flavor they bring to meal-time, they are also chock-full of “phytonutrients,” or plant nutrients, that help us fight disease and stay strong. Examples include the following:

Resveratrol in grapes/grape skins
Isoflavones in soy
Lycopene in tomatoes
Lutein in spinach
Naringenin in grapefruit

Phytonutrients can help fight cancers, lower blood pressure, improve immune function, and can even improve memory! 

 

Inflammation

Food can also help you fight inflammation. Anti-inflammatory fats like the kind found in avocado oil, nuts, seeds, flax, and FISH OIL (yes, I'm still pushing fish oil even on the blog) can help you recover. Add in spices like garlic and turmeric and you have not only a delicious meal but also a meal that will serve your body. 

 

Fuel

Lastly, let's consider how food is fuel for the things you love to do - like our BURN and STRONG classes. When you eat well your body has what it needs to do the things you need to do - like move and concentrate on work, and fight off infections and viruses and the flu! When you're eating food that allows your body to work at peak performance, you're more able to fight off all the things that are rolling around your environment - like that pesky flu!