Trust the Process: a client reflection and celebration of lifestyle change by Jamie Hildebrand

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Let me begin with how this all began. How all I wanted to do was prove to everyone I could do another show. How I wanted to walk on stage again for the third time with a smile and flash of my accomplishment of a 12 week prep. However, this time was different. This time I was so much further and ready for the show. I was at a great starting weight 135lbs about. I was lean enough to still enjoy food and not have to put my body through a major shock. I was so excited to hear these words exit Andrew’s mouth. He said it with a smile and so much encouragement that I was so pumped to start this journey again with him.

I met Andrew in December of 2015. I was referred to him by a friend and immediately was interested to hear his thoughts about foods and shows. When we started I weighed almost 150. I didn’t consider myself fat, but I definitely wasn’t in shape. I met with Andrew and told him I wanted to compete. I told him I wanted to do a show and compete in the figure category. That was it. That was my goal. Stand on stage and be a figure competitor. Oh, how I was so far from knowing the real goal.
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What’s the Deal with Expiration Dates?

Did you know approximately 90 billion pounds of edible food in the US gets thrown away each year?

The dates on food labels can be deceiving and down right confusing, which can lead to perfectly good and safe food being tossed in the trash.  In reality, you really can use the dates as a guide for freshness, rather than an indicator that food has spoiled.

In general, most foods can be consumed days, weeks, even months past the dates printed on their label. However, there are some dates we should follow closely:

  • Baby formula
  • Deli meats, unpasteurized dairy products, ready-to-eat cold foods, uncooked hot dogs & sausages.
  • Pasteurized dairy products tend to have a gracious life (take a whiff, you’ll know if it’s past it’s prime)
  • Eggs can be eaten 3-5 weeks after “use by” date. (FYI: older eggs make better hard boiled eggs!)

If there’s visible mold (green spots or white fuzz) a funky smell or a slimy texture, toss it!

For more information on how YOU can do your part in reducing food waste, click here!

Resources: USDA FSI Food Product Dating, USDA Food Waste Challenge

Supplement Navigation 101

By Laine Greenawalt MS ACSM-CPT, RDE

Dietary Supplements – How to navigate the advertising chaos and be an informed consumer.

Have you ever considered taking a dietary supplement? If so, you’re not alone. More than two-thirds of Americans take dietary supplements each year and the supplement industry was booming in 2016, generating 121.6 billion dollars. As a health professional, it’s exciting to know that the public has taken such an interest in their health. But with this booming industry also comes a plethora of information. Add this to the constant barrage of advertisements selling everything from weight loss to increased muscle size and you have dietary supplement wilderness that is often confusing to consumers. So how do you navigate the hype and determine if a supplement really is for you? Here are a couple things to consider before starting a new dietary supplement.

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Week 1 Lunch and Dinner Meal Prep

See below for recipes for lunch and dinner to get you through Monday-Friday. Prepare all ahead of time or break them up throughout the week!

Lunches For The Week:
Monday- Apple Turkey Sandwich + baby carrots
Tuesday- Buffalo Turkey burger on whole wheat bun + roasted broccoli
Wednesday- Turkey meatballs + whole wheat pasta + asparagus
Thursday- Buffalo turkey burger + brown rice + parmesan green beans
Friday- Apple Turkey Sandwich + baby carrots

Dinners For The Week:
Monday- Buffalo Turkey burger (no bun) + brown rice + roasted broccoli
Tuesday- Turkey meatball hoagie + side salad
Wednesday- Chicken Teriyaki stir fry + brown rice
Thursday- Buffalo turkey burger  + sweet potato fries + side salad
Friday- Lemon Ranch chicken + brown rice + side salad

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Weekly Meal Prep Set-Up

I can’t stress to my clients enough the importance of being prepared. When you are prepared you can make a better decision. It takes the guess work out of what to make and takes you out of situations where you are stuck and are forced to make a bad decision.

Even if you can’t prepare your whole meal ahead of time, I think it can still be extremely helpful to at least do what we call, “meat” prepping. Preparing your meats in advance allows you to take away the most time consuming part of the meal. Dinner on a week night should not take you more than 20-30 minutes,unless you are someone with a more flexible schedule who can balance cooking dinner on a regular basis. I recommend spending the bulk of your work on the weekend. After grocery shopping, it should only take you 1-3 hours to clean, cut, and cook. For some people, breaking apart the cooking into a Sunday and Wednesday night can better maintain freshness of meals but still create some ease during the week.

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Week 1 Breakfast Meal Prep

Below are overnight oat recipes for breakfast to get you through the Monday-Friday. Some recipes are doubled and are to be made for multiple days of the week!

Grocery list:

Dry oats (2 1/2 cups)
Skim milk (2 1/2 cups)
Chia seeds (1 tbsp. and 2 tsp.)
Honey (3 tsp.)
Walnuts (2 tbsp.)
Chocolate chips (2 tbsp.)
Banana (1 medium)
Natural Strawberry Jelly (2 tbsp.)
Mixed berries-fresh or frozen (1 cup)
Natural peanut butter (2 tbsp.)
Apple (1 small)
Cinnamon (1/4 tsp.)

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Apple Oatmeal Bake

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Ingredients:
2 c. dry oats
1 tsp. baking powder
1/2 tsp. salt
1 tsp. cinnamon
1 medium apple, diced
1 egg
1/4 c. honey
2 c. skim milk
2 tsp. vanilla extract

Directions:
1. Pre-heat oven to 375 degrees.
2. Spray an 8×8 baking pan with non-stick cooking spray.
3. Combine oats, baking powder, cinnamon, and salt in a large bowl.
4. Dice apple in small bite sized pieces.
5. In another medium sized bowl, whisk together egg and honey. Add milk and vanilla extract. Whisk until well combined.
6. Spread half of the oat mixture into the 8×8 pan evenly distributed. Add half the apple pieces.
7. Add the other half of oat mixture, then top with the rest of the apples.
8. Pour liquid mixture over oats in the baking pan so it is evenly distributed.
9. Bake at 375 degrees for 35 minutes.

Nutrition Facts:
Yield- 12 servings
Calories – 100
Carbs- 20g
Protein- 4g
Fat-1g

Butternut Squash Mac and Cheese

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Ingredients:
1 small butternut squash
1 tbsp. extra virgin olive oil
2 cloves garlic
2 c. skim milk
nutmeg, pinch
cayenne pepper, pinch
1 c. reduced fat shredded cheddar cheese
1/4 c. grated parmesan cheese
1 lb. whole wheat macaroni noodles, dry measure (whole box)
1/2 c. whole wheat breadcrumbs
salt and pepper to taste
parsley, to garnish

Directions:
1. Pre-heat oven to 400 degrees. Bring a large pot of water to a boil. Add pasta and cook according to package directions. Drain pasta and set aside.
2. Cut squash in half lengthwise. Scoop out seeds. Place on baking sheet with parchment paper.
3. Drizzle 1/2 tbsp. olive oil over each half of squash, sprinkle with salt and pepper, place 1 clove of garlic in each bulb of squash.
4. Bake in oven for 25-30 minutes. Re-set temperature to 350 degrees after cooking squash.
5. Let cool slightly, scoop insides of squash into large bowl and mash with fork.
6. Add squash and 2c. skim milk to large pot, whisking until well combined. Add a pinch of nutmeg and cayenne pepper while stirring.
7. After a few minutes, add cheddar and parmesan cheese. Continue to stir to combine and melt cheese.
8. Spray a large baking pan with non-stick cooking spray. Arrange pasta noodles evenly over bottom of pan. Pour squash/cheese mixture over noodles. Mix until well combined.
9. Spread 1/2 c. whole wheat bread crumbs over top of mac and cheese dish.
10. Bake for 20-25 minutes until warm and tender. Garnish with fresh or dried parsley.

Nutrition Facts (per 1 cup serving):
Yield- 10 servings
Calories- 280
Carbs- 45g
Protein- 12g
Fat-5g

Overnight PrOats

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Ingredients:
1/2 c. dry oats
1/2 c. unsweetened almond milk
1/2 c. mixed berries
1 tsp. chia seeds
1 scoop protein powder (chocolate or vanilla both work great here)
1 tbsp. natural peanut butter

Directions:
Mix all ingredients in a mason jar or tupperware container. Let sit in the refrigerator overnight. Enjoy cold in the morning!

Nutrition Facts:
Yield- 1 serving
Calories- 390
Carbs- 40g
Protein- 25g
Fat- 15g