Rushing to the Kitchen - Nutritional Coaching and Recipes

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LunchPesto Chicken Salad

DinnerEasy Asian Marinated Peppers and Salmon

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Customized Nutrition Plans

My goal is to help you feel empowered through healthy sustainable habits, not only with nutrition, but as well with fitness and lifestyle. I don’t believe in depriving yourself, eliminating food groups or practicing restrictive diets will ever be the way to create lasting change or balance in your life. Remember, what is sustainable is maintainable!

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This chimichurri steak sandwich had to have a place on my feed. Stumbled across this chimichurri beef steak at Costco, and immediately threw it into our buggy. Then, this sandwich was born.

Start by grilling your steak for about 5 to 7 minutes per side. Then let it rest for at least five minutes before thinly slicing it.

In a hot pan, sauté one large white onion with garlic. I used olive oil spray to cut down on the fat and added some Worcestershire sauce when it needed a little bit more moisture. Caramelize these for at least 7 to 10 minutes.

Toast your favorite type of bun. I chose a Martin hoagie and added a bit (1 tbs) of bolthouse farms cilantro avocado dressing.

Then, top with arugula, add your steak, caramelized onions, and fresh herbs on top. I chose cilantro and parsley. Enjoy!

48c 18f 37p

Should I put this on the blog? I think I should 😋

#steak #sandwich #dinner #macros

Tracked in a deficit yesterday to show you how I build meals to maximize satiety and actually enjoy what I am eating. Personally I am at maintenance, which is around 1950-2000 calories for me (disclaimer, I am 5’1” pretty small framed and these are my numbers, not yours). Personally, I do not track my food anymore as macros served as a way for me to learn how to build my plate mindfully white hitting my goals. I’ve been at maintenance for over a year now and plan on staying here, but I know how helpful it can be to see a day of eating in a deficit. So, here you go!

I chose a deficit that would be a very realistic intake for me coming from such a high maintenance. 1650-1700 calories would be the lowest I would be willing to go (benefits of staying at maintenance is that you don’t have to dip to drastic numbers to see a result).

I set my protein to about 130 grams (I was about 15g off of it but oh well). This is well over my weight but I enjoy a higher protein diet in a deficit to aid with overall satiety, grow and preserve muscle mass. At maintenance, I let my protein fall between 105-130 grams per day. My fat would be at thirty percent and I would fill the remaining calories with carbohydrates.

Notice how each meal is very large. I prefer to have a larger meal compared to having multiple snacks. I suggest my clients to aim for 3-4 hours between meals to aid with overall digestion, this means they are not snacking and grazing all day. By making my meals bigger, I stay fuller for longer and am very satisfied between meals.

I also prioritize fiber in every single meal. Fiber is crucial for our overall health. It reduces our risk for numerous types of cancers, aids with both digestion and satiety. Women should be aiming for 25g of fiber a day, while mean should shoot for 35g a day. I hit 29 grams of fiber this day from whole foods, not from foods that have fiber added.

*forgot to take the picture of lunch so that was the meal the day before but close enough to what I ate this day

Let me know if you’d like to see more!

#fatloss #macros #nutrition #tightertogether

Entering into a caloric deficit with Tighter Together or starting one soon? Here are my top tips to help you be successful with macros and reach your goals.

Have you done any of these for the week ahead? Let me know!

#tightertogether #macros #fatloss

PESTO CHICKEN SALAD

Y’all went wild for this with DM’s so let’s make it! Prep this for your TT lunches! Full recipe on my blog at https://rushingtothekitchen.com/pesto-chicken-salad/

#macros #sandwich #lunch #pesto #chickensalad

Cottage cheese is having a moment. And if I see one more ice cream recipe with it, I might lose my mind. So here’s an avocado toast recipe with it. You’re welcome!

1 slice whole grain bread, toasted
1/2 avocado, mashed
1/2 cup low fat cottage cheese
S&P
Red pepper flakes
Drizzle of honey

Macros
46 carb 15 fat 22 protein
7 fiber

#macros #monday #breakfast

Highly recommend adding Palm Springs to your places to visit list🌴

BUILD YOUR PLATE- travel edition

Build your plate is a method to ensure balance among macros to create a balanced meal. This means you are aiming to have a protein, carb, fat and adequate fiber with each meal. But how can we ensure this when we aren’t in control of every meal? Let me show you!

You must make an effort to learn the macro categories foods fall into for this method to make sense. You also have to understand portions and sizing.

Important to remember, we aren’t robots! Not every meal is going to be perfect and I think this day of eating shows you exactly how to pivot and make changes as needed.

My priority when building meals is all about protein and fiber to maximize satiety, ensure diversity and enjoy the food I eat.

Breakfast: Protein bar with yogurt, oatmeal and berries
Power crunch bar (protein, carbs + fats)
oatmeal (carbs + fiber)
Non-fat Greek yogurt (protein)
Berries (carbs + fiber)

Estimate: 60 carbs 30 protein 15 fat 7 fiber
Actual: 59 carb | 35 protein | 15 fat

Lunch: 1/2 club sandwich (this thing was massive and highly recommend Shermans)
Whole wheat bread (carbs + fiber)
Deli turkey (protein)
Bacon (protein + fats)
Mayo (fats)

Estimate: 30 carb 45 protein 15 fat 5 fiber
Actual (logged similar on MF): 25 carb | 51 protein | 19 fat

Post hike snack: one stuffed date with beet, lemon, ginger juice
Juice (carbs)
1 stuffed date (carbs + fat)

Estimate: 45 carb 2 protein 5 fat 2 fiber
Actual (logged similar on MF): 55 carb | 2 protein | 3 fat

*notice with this meal there’s no protein.

Dinner: Chicken piccata (limited options at Italian place and I needed high protein with vegetables)
Chicken (protein)
Veggies (minimal carbs + fiber)
Sauce (fats)
Bread, not pictured (carbs)

Estimate: 30 carb 35 protein 25 fats 5 fiber
Actual (logged similar on MF): 30 carb | 41 protein | 21 fat

Total macros estimated for the day: 170 carb | 130 protein | 55 fat | 20 fiber
Honestly, these targets are a bit low for my maintenance + the level of activity out here (steps were almost 20k yesterday). I am shooting for at least 130 protein, 200 carb and 60 fats with 25 grams of fiber at the minimum.

Let me know if you want to see more!

Easy airport options to keep you on track with your day! I promise, sticking to your goals doesn’t need to be hard! Pack and prep when you can, but when you can’t, use what macros haven’t taught you to build healthy meals and opt for healthy options to keep you satisfied. It doesn’t have to be all or nothing.

These are just a few of the airport foods I’ve found. This isn’t even including the healthy options at restaurants! I wanted to keep this focused on quick, easy to grab and go items that would be found at most books and magazine stores in the airport.

Popcorn
Jerky
Berries
Nuts and seeds
Protein bars
Premade sandwiches
Yogurt parfaits
Chia seed pudding
Premade salads
& more

Don’t use travel as an excuse to lose focus on your goals. What are some of your favorite food finds at the airport? And more importantly where’s the best place you’ve gone this year? I’m headed to Palm Springs!

#macros #travel #nutrition

Easy Asian marinated vegetables over salmon and rice? Sign me up!

Full recipe on my website at https://rushingtothekitchen.com/easy-asian-marinated-peppers-and-salmon/

#dinner #easyrecipe #nutrition #macros

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