Tuesday, December 17, 2013

PERFORMANCE NUTRITION

People are always telling you that you should "eat like an athlete" or "food is fuel", but do you really understand what they mean? I think the first thing that comes to mind is avoiding tasty foods, but that doesn't have to be true!
 
You have to eat like an athlete to lose weight, and by that I mean... continue to eat on a regular basis!! Every 2-3 hours with foods like fruits, vegetables, low fat string cheese, egg whites, Greek yogurt, leafy green salads and lean proteins. If you eat regularly, your metabolism stays activated. If you don't, the unfortunate outcome is a loss of valuable muscle mass rather than the fat that you're really targeting. The loss of muscle leads to a slower metabolism, which STOPS the chance for you to achieve your body weight goals. (Hello, muscle burns fat people!!)
 
In reality, eating like an athlete for weight loss is all about reducing portion size and making a commitment to consuming quality foods. You should be especially careful with what you eat at night because this is when we are the least active. I mean, do you really think having a piece of pizza sitting in your stomach overnight helps you lose weight (I'm talking to myself here! haha).
 
And finally, remember that all of this takes time! You're not going to wake up one morning after a good day of eating and be magically at your goal. You need to have daily habits, because daily habits turn into lifetime achievements.
 
What can an athlete eat for weight loss? How about you give this Turkey and Spinach Meatloaf a shot?
 
Turkey and Spinach Meatloaf
Makes 8 Servings
 
Ingredients:
  • 1 package frozen spinach
  • 1 onion, chopped
  • 1/2 cup reduced fat cheese (I like white cheddar for this recipe)
  • 1/4 cup parmesan cheese
  • 1 pound, LEAN ground turkey (that's right, look for at least 93% lean on the package!)
  • 3/4 cup old fashion oats
  • 1/2 cup milk
  • 1 egg (WHITE ONLY)
  • 1 tap Italian seasoning
Directions:
  • Preheat oven to 350 degrees and spray a baking sheet with non-stick spray.
  • In a bowl, combine all ingredients except 1/4 cup shredded cheese.
  • Shape meatloaf mixture into a loaf on baking sheet.
  • Sprinkle remaining shredded cheese over meatloaf.
  • Bake for 55 minutes, let stand 5 minutes before slicing.

 
Each slice will give you 240 calories, only 8 grams of fat and 28 grams of protein!! It's also low carb, with only 23 g of carbohydrate and 4 of which are fiber! So pair this with a fresh side salad and fuel up like an athlete!!
 
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3 comments

  1. This recipe sounds delicious! I am pinning right now! Thanks for sharing! :)

    ReplyDelete
  2. Thanks!! I'll post a picture tonight so that you can actually pin it too :)

    ReplyDelete

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