Fundamental Fitness Conditioning

🍱 PHOTO FRIDAY: Share the last food pic you took on your phone! 👇👇

🔑THURSDAY TIP: DON’T RUN OUT!

If you regularly prep your meals for the week ahead, you’ve probably noticed that you run out of food during the middle of the week!

🧑‍🍳This is why it is SO IMPORTANT to plan ahead for a second, smaller meal prep session on Wednesday or Thursday. It’s a game-changer.

Try making a sheet pan dinner, or whip up a pot of quinoa or rice with your favorite protein (make extra).

👉Do you do a midweek meal prep? ⬇️

👩‍🍳😋Boost the nutritional value (and reduce the post-carb blahs) with this take on French toast … which is a healthier choice for your next brunch!

Sprouted Grain French Toast
(makes 2 servings)

● 1 pasture-raised egg
● ¼ cup (60 ml) of your favorite milk
● 1 Tbsp coconut sugar
● 1 tsp vanilla
● Pinch of sea salt
● Pinch of cinnamon
● 2 slices of sprouted grain bread
● Optional toppings: Greek yogurt, berries, or a small drizzle of honey or maple syrup

Heat a large nonstick skillet over medium heat.

Place all of the ingredients except the bread (and toppings) into a large mixing bowl and mix well.

Dip each slice of bread into the egg mixture, making sure both sides are well covered.

Place the bread in the skillet and let cook for about 5 minutes on each side. The bread should be lightly browned and slightly crisp.

Place each slice of toast on a plate and add toppings. Enjoy!

🍞The healthiest bread you can eat is … drumroll please … SPROUTED GRAIN BREAD! Aka “Ezekial bread.”

Have you tried it yet?

It’s made from grains (seeds) that have begun to germinate or sprout, which:
1) makes it easier for your body to digest it and
2) makes it even more nutritious!

When grains or seeds sprout, it breaks down their starches — which translates into lower carbs and HIGHER fiber and protein content.

That means that it’s higher in protein, fiber, and antioxidants than conventional bread, as well as vitamins B, C, E, and folate.

You can usually find it in the freezer section at the grocery store.

Are you a fan?! If you are, what’s your favorite brand?👇👇

REFERENCES:
www.healthline.com/nutrition/sprouted-grain-bread
www.healthline.com/nutrition/ezekiel-bread

🔥 WEEKLY CHALLENGE! 🔥

Do you have a go-to list of easy (and healthy!) recipes to make?

When you’re in a pinch and can’t figure out what to make … this list is like GOLD.

That’s why this week, it’s GO-TO RECIPE week!

🧑‍🍳Your assignment: Compile a list of 5 to 10 recipes you can make when you’re short on time that:

1. Contain ingredients you enjoy
2. You know you’d have most of the ingredients on-hand
3. Help you stay on track with your goals

You can use recipes I’ve been posting here in this group … favorites you find online or in cookbooks/magazines … updated family recipes … or recipes you’ve created!

⭐️Having these recipes handy will help you stay motivated, save money, and answer the never-ending “what’s for dinner?” question.

Are you in on this challenge? Let us know in the comments!

And please share one of your go-to recipes below!! ⬇️⬇️⬇️

🌿🌶How many spices are in your spice cabinet? ⬇️⬇️⬇️

💡THURSDAY TIP: IT’S COOL TO COMPOST

Last week’s tip was all about how to do a sustainable pantry clean-out…

And this week the challenge is to clean out your fridge & freezer – and the tip is to use a COMPOST BIN to get rid of some of your items!

You can compost indoors (with a proper container, available at home and hardware stores) or outdoors. If you do it properly, it won’t smell or attract pests.

♻️All good compost requires three ingredients:

● Brown items - dead leaves, branches, twigs, etc.
● Greens - grass clippings, vegetable waste, fruit scraps, and coffee grounds
● Water

Here’s a great article to help you get started (what to include and what NOT to include): www.epa.gov/recycle/composting-home

❓Do you compost? If you do, do you have any tips? 👇👇👇

💪This hearty recipe takes just a few minutes to throw together and is PACKED with fiber and plant-based protein.

Serve it as-is, or make a heartier meal by spooning it over sweet potatoes, rice, or quinoa.

Beans with Tomato & Spinach
Serves 4

● 1 Tbsp olive oil
● 2 garlic cloves, minced
● 1 x 15 oz (425 g) can of crushed tomatoes
● 1 tsp dried basil
● 1-2 pinches of sea salt
● 2 x 15 oz (425 g) cannellini beans
● 1 cup (240 ml) chicken or veggie stock
● 4 big handfuls of baby spinach

Heat the olive oil in a small pan over medium heat. Add the garlic and cook, stirring constantly, for about 30 seconds. Add the tomatoes, basil, and salt and cook for about 4 minutes.

Add the rest of the ingredients and let cook for another 10-15 minutes, until the liquid reduces by at least half.

Ladle it over rice, quinoa, or sweet potatoes. Simple, delicious, easy!

🍅🍅Did you know that there’s an annual festival in Spain … where people throw 150,000 TOMATOES at each other?!

Which is kind of a waste (but also probably fun) because tomatoes are so good for you.

They’re a top source of lycopene, an antioxidant linked to a lower risk of heart disease and cancer.

Interestingly, lycopene may also help protect you from the sun’s ultraviolet rays!

But that’s not their only claim to nutrition fame – they’re also rich in vitamin C, potassium, folate, and vitamin K.

👉Eat them in a sauce; in ketchup, salsa, and soup; raw in salads; roasted …

❤️and they are AMAZING sliced just after picking from the garden, topped with a sprinkle of sea salt. Yum!

What’s your favorite way to eat tomatoes?👇👇👇

REFERENCES:
www.healthline.com/nutrition/foods/tomatoes
www.smithsonianmag.com/arts-culture/why-the-tomato-was-feared-in-europe-for-more-than-200-years-863735/
www.natgeokids.com/uk/discover/science/nature/ten-top-tomato-facts

🔥 WEEKLY CHALLENGE! 🔥

Last week’s challenge was all about organizing your pantry … and this one takes it to the next level.

😬Your challenge: CLEAN & ORGANIZE your REFRIGERATOR and FREEZER!

This one can be a little scary — but you’ll be happy when it’s done.

✅Step 1: Clean out your refrigerator! Remove everything from the shelves, drawers, and doors. Store the food in a cooler if necessary.

Throw away any expired or unhealthy foods — or anything else that is likely to go uneaten.

Then, clean all the shelves with a food-safe cleanser.

Now you’ve got a beautiful clean slate!

✅Step 2: Restock with the items you’re keeping, then go shopping for healthy foods and snacks that make it easy to prep meals and stay on track with your goals.

Tip: Reorganize your shelves so that the healthiest foods (aka fruits & veggies) are in front — where you’re most likely to see and eat them.

⭐️Let’s see your before & afters!

❓Will you be joining us for this one? Let us know! 👇🏼👇🏼👇🏼