FUEL YOUR WEEK: 12/14/2021
NEW! Looking to jump into your goals with a more self guided approach before committing to 1:1 coaching? Maybe just a refresh is necessary to align you with your goals?
The Foundations Program will allow you to discover and solidify the basics on your own, at your own pace - click below to learn more.
NUTRITION IN FOCUS
5 Ways to be a healthy eating role model
(know what are these...)
📝 Maintain structured meal and snack times:
children like the predictability of regular meal times - so does your body. Meal times can impact circadian rhythms which in turn can affect digestion, sleep, weight status, insulin resistance.
🙌 Involve everyone in planning and prep: greater food acceptance can be achieved by being inclusive. Combine interesting flavors from new herb and spices, new textures with familiar ones, and colorful food next to usual choices. From suggesting and accepting diverse food items to chopping to plating to setting the table - everyone can get involved in their own way.
🥗🍹 Eat together: enjoying food with other people develops communication skills and builds strong relationships. For younger kids it’s a time to connect with the family. Eating together is associated with increased fruit, vegetable, whole grain fiber grain intake as well as reduced snacking on less beneficial foods.
👨👩👦👦 Serve family style: it can reinforce sharing and manners as well as fine motor skills for little kiddos. Anyone can benefit as it supports independence, self confidence, making food choices - beneficial ones, and will help connect portion sizes with hunger cues and satiety.
😉 Lead by example: young minds require a leader, and most people, regardless of age have a need to be led. Here, action will be louder than any words. Choose lean proteins, colors, and grains. Remain connected to your own hunger cues and show how you stay aware of them. Most importantly show how you are present during the meal and connecting with the people around you.
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RECIPE of THE WEEK
Mini Pepper Nachos (a must TRY!)
Ingredients
1 pound ground turkey (93% lean)
1 pound mini peppers, cut in half
1 tbsp chili powder
1 tsp garlic powder
1 tsp paprika
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp oregano
1/4 tsp red pepper flake
1.5 cups shredded low-fat cheddar
1/2 cup chopped tomato (used canned if needed)
For toppings: Greek yogurt, olives, jalapeño, avocado)
1.) In a small bowl, combine chili powder, cumin, garlic powder, paprika, salt, pepper, oregano and red pepper flakes.
2.) In a large skillet over medium heat, brown ground beef until just cooked through, about 7 to 10 minutes, breaking up any clumps with the back of a wooden spoon.
Add spice mixture and sauté until well combined. Remove from heat.
3.) Preheat oven to 400F and line a large baking try with parchment paper or aluminum foil. Arrange mini peppers in a single layer, cut-side up but very close together.
4.) Sprinkle with ground beef mixture and shredded cheese (make sure every mini pepper gets a little meat and cheese!)
Bake 5 to 10 minutes, until cheese is melty.
5.) Remove from oven and top with chopped tomatoes and any other desired toppings. Serve immediately.
Cook and share your flavors with us on Instagram @foodisfuelNYC
#prioritizedlifestyle #fuelwithRyan #fuelforlife