Crispy Chipotle Chickpeas

Take your snacking to a new level with these crispy alternatives!

CaloriesCarbsFatProteinFiberServings
113153.35.354

Ingredients: 
1 can of chickpeas 
8 grams oil of choice
1/8 tsp sea salt 
1/8 tsp southwest/chipotle seasoning of choice
Cayenne pepper (optional and to flavor preference)

Directions:
1. Drain chickpeas and let dry overnight (they will not get crispy if you don’t let them dry). 

To make them extra crispy you can skin them. This is a tedious task. The best way I found so far is to put them on a papertowel and then with a dry papertowl rub in a circle for 30 seconds. The skins come off slightly and then you can pull them out. The beans are shiny under the coats.

2. Preheat oven to 350.
3. Place chickpeas in a bowl then coat peas with your choice of oil.

4. Once coated, add seasoning and stir. I threw them all in a pot and just give the entire thing a swirl until they were coated.


5. Line a cookie sheet with parchment paper or aluminum foil. 
6. Spread coated chickpeas on pan evenly. 

I did 1 pan with skins and 1 without so I could taste the difference. They were crunchier without the skins but if you are going to eat them all right away then taking the time to skin them is not worth it.


7. Bake for 50 minutes. Let cool and EAT!
8. Store in an open container, this is critical so you do not trap moisture inside with the beans. This way they stay crispy.

Macros – What are they?

Macro-nutrients – What are they?

Macro-nutrients or macros for short, is essentially the bulk of what you eat. In our everyday diet, we mainly eat carbs, fats, and proteins and that is what macros are made of. When counting macros, we are counting the macros in grams.

 

What are macros?

Macros are carbs, fats, and proteins and they are the bulk of what we eat. Micronutrients are the vitamins and minerals and they don’t take up as much of our diet but they are still necessary for health. A carb, fat, and a protein all have different ways our body utilizes energy or rebuilds our system with.

 

Carbs – a carb or carbohydrate has 4 calories per gram.

Protein – protein has 4 calories per gram.

Fat – has 9 calories per gram.

 

Each macro is utilized in the body for a specific purpose

 

Today we will focus on carbohydrates and dive into them. Carbohydrates are probably one of the easiest macronutrient to consume. They are also the most hated macro.

Carbs are the body’s primary energy source. They are the easiest for the body to convert into energy for the body to use to help transport protein into the muscles, to help either with slow twitch (long endurance feats) or fast twitch (sprinting) muscle fiber actions.

 

Fast carbs VS slow carbs

Even within the class of carbohydrates, some are burned more quickly than others. Complex carbohydrates, such as starches, have a more complex structure than simple carbohydrates like sugar, so it takes a little longer for the body to break them down. Fiber, a third type of carbohydrate, isn’t broken down at all — it travels through the digestive tract mostly unchanged, adding bulk to waste and helping to move waste along to be excreted. Examples of complex-carbohydrate foods that digest more slowly are whole-grain breads, brown rice and vegetables. Examples of simple-carb foods that digest more quickly are refined-grain products, candy and cake.

 

Glucose and glycogen

Glycogen and Glucose are the two forms of sugar that your body employs to store and use as energy . Glucose is the sugar your body converts into energy. Glycogen is the sugar your body stores in both your liver and muscle cells. Your body can’t use glycogen directly as a source of energy, and cannot store glucose.

 

When you eat a well-balanced meal with both carbohydrates and protein, your body converts and absorbs the carbohydrates and part of the protein into glucose. It then attempts to maintain an even blood glucose level. When your blood glucose is too high, your pancreas produces insulin to convert some of that glucose into glycogen and then stores it for later use. When it is running low, it produces glucagon, a hormone secreted by the pancreas which stimulates your liver to convert some glycogen into glucose. Once converted, the glucose can be released into your bloodstream. (The glycogen stored in your muscles can’t be converted back into sugar, so it can only be used by your muscles.)

 

That is a simple bit of information about glucose and how our body uses it.

 

Realizing that all carbs essentially turn into sugar/glucose for the body to store and be used for energy. There are other things that could be going on if you have diabetes or other types of dis-ease but for the simplicity of it, we will leave the information about glucose, there.

 

For the first day of our tracking challenge, we will focus on tracking our food, whatever is going into our mouth we want to bring awareness too and owning it. What carbs do you notice you eat more? What do you like? What do you not like? Lets have that conversation!

 

Protein

Today we are going to go over the second of the three macronutrient, protein. For the average person, it is not the easiest macro to get into your diet without being intentional about it. Proteins are in –

  • Dairy, cottage cheese, cheese, milk, yogurt (especially greek yogurt)
  • Meats and fish
  • Beans and rice (a little, not sure good source but there is some) tofu, soy products, lentils

 

Protein is similar in calories as carbs, it has 4 calories per gram of protein.

Why is protein important? It is the building blocks for our muscles. The amino acids help heal and grow our muscles. Protein is an important component of every cell in the body. … Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

 

The majority of the “fun foods” are not usually good protein sources. It’s actually pretty hard to get good amounts of protein if you are not focused on that. Some people choose to not eat meat and that’s totally ok but I always just suggest they focus extra and should really know how many grams of protein they are getting to really make sure they are keeping and growing their muscle.

 

Why am i so obsessed with muscles? The more muscles you have the more calories you burn doing nothing at all. When you are dieting, it is easy to lose muscle over fat. Since muscle burns more calories (or energy), when you’re dieting and in a calorie deficit, your body wants to get rid of your muscle so that you can conserve your energy (or calories and fat). It is how we have evolved from back in the times where we had to hunt for our food. We didn’t just have a store we could go to, there were some days and weeks we as a species wouldn’t have food so our bodies had to preserve our fat so we could survive. We are really remarkable in that sense.

 

How much protein should you be eating? The best and most accurate way to know this is to know your lean body mass or to know how much muscle you have. There are different ways you can do this. There are machines that tell you your lean body mass. Otherwise the more generic answer to how much protein should you be eating is this:.

the American College of Sports Medicine recommends that to increase muscle mass in combination with physical activity, you need to consume between 1.2 and 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

If you have any sort of questions, please feel free to share a comment or even just message me.

 

Motivation

Some days when you’re tracking food may be better than others. Some days will be easier than others. Whether it is an easier day or whether you only tracked once or not at all, give yourself some grace as tracking is only a tool to help you get to your goals. If you do it well or not does not define you as a person. Anything in life if we want to get good at something takes time, grace, practice, and consistency. So this is your reminder to take time and be kind to yourself. Figure out your goals, write them down, ask myself or a trusted friend to keep you accountable to those goals and/or help you create a plan of action with daily small steps. It is always in the small things. For they are really the big things.

 

Fats

Today we are going to go over fats! The either loved or hated macronutrient.

 

Fat per gram is a little higher in calories. Per gram, fat has 9 calories whereas carbs and proteins have 4 calories per gram. Fats will usually allow you to become fuller on less as they contain more “energy”. They are also digested a bit slower. Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too.

Sometimes when you go on low fat diets you may feel like your feelings are up and down as fat helps your hormones regulate. The key is to get a good balance of fats and other nutrients in your diet. Eat the healthiest kinds of fats, in the right amounts.Some types of fats are better for you than others.

 

Different types of fats – The difference between these fats lies in their chemical structure. All fats are made up of a chain of carbon atoms that are linked — or bonded — to hydrogen atoms.

 

Saturated fats

You’ll find saturated fat in foods like these:
Red meat — beef, lamb, pork
Skin-on chicken and other poultry
Whole-milk dairy products like milk, cheese, and ice cream
Butter, Eggs, Palm and coconut oils

Trans fats
French fries and other fried foods

Cakes, pies, biscuits, cookies crackers, donuts and other baked goods.

Stick or tub margarines

Microwave popcorn

Frozen pizza

Unsaturated fats

Unsaturated fats come mainly from vegetables, nuts, and fish. They’re liquid at room temperature. These fats are good for your heart, and the rest of your body. Within unsaturated fats are

Monounsaturated fats –

In foods like avocados, olive, canola, and peanut oil.

Polyunsaturated fats –

Flaxseed, corn, soybean, and sunflower oil, walnuts, flaxseeds, salmond, tuna, and other fatty fish.

 

There are two types of polyunsaturated fats: omega 3 and omega 6 fatty acids.

Omega 3 fatty acids come in three forms:

Eicosapentaenoic acid (EPA) acid – found mainly in fish

Docosahexaenoic acid (DHA) – also found mainly in fish

alpha- linolenic acid (ALA) – from plant sources like flaxseeds, vegetable oils, and nuts.

Omega 6 fatty acids are found in foods like leafy green vegetables, seeds, nuts and vegetable oils.

 

That is a lot a lot of information. There is neither good or bad fats, there are just some that if you choose elicit different outcomes. You get to choose those outcomes by what you decide to put into your mouth.

 

 

Meal prep

Today we are going to go over meal prep and the benefits that you could gain from preparing. There is a quote that states, “By failing to prepare, you are preparing to fail”. With any goal, having specific actions steps and then executing them with a plan is the best way to have success. For our weight loss and maintenance

 

Prepping food will look different for everyone. It really just depends on your lifestyle and what meals you want prepared. We have already gone over in the blog post I shared where we figure out one way to meal prep the proteins as that will help a lot. Now, we can figure out what other meals you may or want prepared.

 

It would be helpful to figure out how many times you want to eat. Some days are different too but become a little more consistent with your schedule and what you want that to look like will help you know what and when you want to eat.

 

To give some freedom, you are free to eat as many times or as few of times as long as you are hitting your calorie goals. With this challenge, we don’t necessarily have our macro goals as we are just getting into the rhythm of what tracking is and creating that habit. Eating six times per day is no better or worse than eating two times per day. We really just want to avoid crazy hunger as when hungry, we tend to not make the best food choices and don’t have as much willpower when it comes.

 

Usually picking one day per week to prepare some meals for the week is helpful. You can start with a few meals for the week. I know when i first started with meal prep i would prep a few meals that would last a few days. I would then prep again after three days. Really there is no wrong way to meal prep. There is only what is working for you and what is not working for you. But you do not know what that is until you start. You just got to start!

 

How do you start? Well, finding some good recipes that you like and that help you hit your carbs, fats, and proteins for the day. Also, foods with good amounts of fiber help keep you full and regular.

 

Fiber.

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.

Selecting tasty foods that provide fiber isn’t difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.

 

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.

Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve.

Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

 

 

Thai Butternut Curry w/ Shrimp

This Thai dish has a rich flavor profile served over jasmine rice and pairs fantastic with shrimp.

5 servings

Macros: 636 Calories 82C 16F 41P 6Fib

img_7470.jpg

Ingredients:

  • 28g coconut oil
  • 30g red curry paste
  • 1g yellow curry powder
  • 32g fish sauce
  • 20g raw spinach
  • 1 large lime (juice)
  • 700g cubed butternut squash
  • 100g minced shallot
  • 180g bone broth
  • 1 can lite coconut milk 
  • 6g sugar
  • 30g minced ginger
  • 70g crushed cashews (or nut of choice)
  • cilantro to garnish 
  • 180g dry jasmine rice
  • 112 medium shrimp

Instructions:

  1. In a medium sauce pan heat 1/2 coconut oil and saute shallots. Once cooked through, add bone broth, yellow and red curry, ginger, coconut milk, fish sauce, lime juice and butternut squash. 
  2. Bring the mixture to a simmer, cover and cook until the squash is easily pierced with a knife. (About 20 minutes).
  3. Cook rice as instructed.   
  4. In a separate sauce pan, use remaining coconut oil to cook shrimp. 
  5. When curry butternut mixture is complete, allow spinach to wilt and mix into sauce. 
  6. Layer rice, butternut sauce, shrimp then garnish with of crushed cashews and fresh cilantro.

 

Stuffed Butternut Squash

Sweet and Spicy. A powerful combination in this flavorful gluten free, vegan and antibody free dish.

img_6946-1.jpg

Macros
357 cal /serving : 69C | 6F | 10P | 9Fib

Ingredients: (serves 6)

  • 3 SMALL butternut squash or 2 large (After scooping out some of the innards to make space for the “stuffing” it was 200g of squash per side.
  • 160g, 1 cup of dry jasmine rice
  • 250g, 1 can of black beans
  • 250g, 1 can of sweet corn
  • 1, 16oz jar of salsa, lime flavored is the one I picked
  • 18g of fresh cilantro
  • 1tsp cumin
  • 1/2 tsp cayenne pepper
  • salt and pepper to taste
  • 1.5 avocado or 23g avocado per serving (1/4)
  • 56g goat cheese, 13g per serving
  •  

Instructions:

  1. Preheat oven to 400
  2. Wash the squash and cut them in half the long way, scoop out seeds/innards
  3. Place face up on a cookie sheet, I place aluminum foil down because the sugars can spill onto the sides
  4. Bake squash for about 1 hour or until soft/golden.
  5. Prepare stuffing while squash is cooking.

5. Cook rice as instructed.

6. Rinse and drain black beans, and corn.

7. Chop cilantro.

8. Mix rice, jar of salsa, cilantro, black beans, corn and spices together.

Once the squash is cooked, scoop out some of the inside to allow space for the stuffing.

img_6946-1.jpg

Layer stuffing into the squash and top with goat cheese or cheese of choice with avocado.

ENJOY!

Butternut Apple Ginger Soup

This soup has so much flavor and depth! Worth a try and fairly easy to make as long as you own a blender.

Macros
232 cal /serving : 48C | 3F | 9P | 10Fib (no pine nuts included)

Ingredients (6 servings):

  • 15g extra virgin olive oil (1tbsp)
  • 400g yellow sweet onion (2 small onions)
  • 550g Granny Smith Apple (2 Large apples)
  • 1400g butternut squash (1 medium sized)
  • 960g bone broth (1 box)
  • 20g ginger fresh minced
  • 30g minced garlic
  • 1.5tsp ground tumeric
  • 6tbsp pine nuts (optional not included in macros)
  • Salt and pepper for taste

Preheat the oven to 350. Cut the butternut squash in half, scoop out the seeds and place face down on a lined cooking sheet. Bake for about 1 hour or until the squash is soft. On another large cookie sheet dice apples (leave the skins on for the fiber) and bake on a lined cookie sheet for about 30 mintues or until tender.

In a large soup pot sautee onions and garlic in the olive oil.

Once all ingredients are cooked, spoon butternut squash out of its skin into a blender. Add in onion mixture and apples (about half of the fruit and vegetables fit int my blender so I have to do 2 batches) add the bone broth to the blender to liquify. Put the cap on and blend away. While the blender is running, brown the pine nutes in a separate pan adding salt for taste. Add ginger, tumeric, salt and paper and allow the blended mixture to simmer on the stove. Serve with brown pine nuts on top.

Intermittent Fasting Meal Prep on the Go

A lot of clients ask how I handle food on the go. I leave my house every day around 7 AM and don’t return until after 8 PM most days of the week. Even though I am always on the go I want to stay on track. If I plan on being successful with performance, mental clarity and body composition then having the right nutrition with me needs to be a priority.

I preach meal prep and it is the habitual tool that creates consistency and focus in my life. Many days of the week I eat the same things during the day and then mix it up for my last meal of the day. Once I get home, I know that I have one more meal after my workout or late night in the office. I save about 22g of fat and 50g of carbs so I have the flexibility to eat or even possibily have a scotch.

I typically also practice intermittent fasting. I do this so I can stack as many calories as I can until after lunch. I lift in the evenings, by stacking or saving my food until after lunch this allows me to have the most energy for my lift.

My current macro split for the entire day it is 180g carbohydrates, 55g fats and 170g protein. Below is the food I take with me to work.

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This is all the food that I will take with me for the day

My feeding schedule:

  • 7 AM coffee with coconut milk
    • 1c 3f 0p
  • 8 AM Four Sigmatic mushroom coffee
    • 4c 1f 0p
  • 9 AM – 12 PM Organifi Red and Green
    • 9c 0f 2p
  • 12 PM fajita salad with, turkey taco meat, black beans and a mini avocado
    • 55c 13f 52p
  • 2 PM steamed broccoli with venison and black beans
    • 28c 2f 34p
  • 4 PM pre-workout snack, strawberries with chicken breast
    • 18c 2f 28p
  • 6:30 PM or after workout: sautéed vegetables with ground turkey and red sauce
    • 15c 10f 28p
  • 8 PM last meal of the day: a cherry smoothie with chocolate protein and sunflower butter
    • 51c 19f 26p

I make all of this food on Sunday and have the containers ready to go in the refrigerator or freezer. In the morning, all I have to do is load containers into my cooler and then head off to work. If you’re curious of how I manage all of my protein follow this link to the Meal Prep Meat Production post.

At the end of each day before I go to bed I track the next day’s macronutrient plan in MyFitnessPal. I do not track the last meal of the day because I like the flexibility of doing something sporadic during the day or being creative when I get home from the gym. I save 20g of fat and 60g of fat and 30g of protein for my last meal. This way if I want some chicken and a glass of scotch I can.

Want to see exactly what im eating? Follow me at UserName: RMBiagioli at
MyFitnessPal. 

And So It Is.

Meal Prep, Meat Production

The macronutrient I struggled the most to get enough of was protein. I decided find the most organized AF way to hit my minimums.

Below is the mass production of turkey taco meat. I will make 30 or more servings of a single protein. I make 1 type of protein each weekend. This allows me to rotating the meat, I don’t get bored and have variety to choose from.

Step 1: Invest in Tupperware. For protein I have about 60, 1 cup containers (I like the rectangle so they stack nice in the freezer) and I also have about 60, 1/2 cup containers (also a square so they stack on the door and in the freezer).

Step 2: Measure /Weigh ALL of the raw meat.

Step 3: Enter these into you fitness tracker as a recipe; I use MyFitnessPal.

Step 4: Add seasoning to the meat and add these to your recipe.

Step 5: Cook all of the protein.

Step 5a: My trick to get finely shredded ground turkey is while and after you are cooking each batch, mash it up with a whisk. That 99% ground turkey is stubborn and this helps a ton.

Step 6: Re-weigh all of the protein. Divide this number by the number of servings or containers you have available

Step 7: Portion and let cool.

Step 8: Freeze

Step 9: Pull them out of the freezer as needed. I use the ice cold meat as the ice pack in my cooler for work.

Chipotle Lime Coleslaw Turkey Rachel

Leftover thanksgiving turkey that you’re getting sick of? Here is a way to mix things up for a zesty open faced sandwich.

Macros

127cal (makes 2 servings)

3.5C | 8F | 17P | 1Fib

Bread & Cheese not included

Ingredients:

  • 85g raw coleslaw mix
  • 10g Horseradish brown mustard
  • 15g Primal Kitchen, chipotle lime mayo
  • 5g white wine vinegar
  • Celery salt – to taste
  • Black pepper – to taste
  • 140g roasted thanksgiving turkey

1. In a bowl mix together coleslaw, brown mustard, white wine vinegar, chipotle lime mayo, celery salt and pepper.

2. Layer coleslaw over turkey on top of your choice of bread. Open faced sandwiches cut your carbs but still allow you to enjoy the flavor of your favorite bread. Add Swiss cheese to make it an official “Rachel” sandwich. I am trying dairy free right now so I skipped that add-on.

2.5 Minute Chocolate Pumpkin Cake

I love cake.

Having minimal macros can make this difficult so i needed to write a recipe that was quick and delicious!

Macros

509 cal /cake

55C | 10F | 54P | 13Fib

Topping not included

Ingredients:

  • 60g pumpkin purée
  • 22g chocolate protein powder
  • 138g liquid egg whites
  • 1tsp baking powder
  • 2g stevia
  • 70g Dark Chocolate Kodiak Cake Power Pancake and Waffle Mix
  • 1 second spray of cooking spray

How to

  1. In a mixing bowl mix Kodiak Cake mix, pumpkin, protein, powder, stevia, and egg whites.
  2. Spray microwave safe bowl with cooking spray.
  3. Scoop cake batter into bowl.
  4. Microwave 2.5 minutes or until the center is stiff.
    • The bowl will be hot.
  5. Flop onto plate immediately exiting the microwave.
  6. Top with available macros. Pictured is Walden Farms Chocolate Syrup mixed with PB2

Spaghetti Squash How To

Step 1: Stab with knife

Step 2: Place on microwave safe plate or bowl

Step 3: Cover with plastic wrap

Step 4: Microwave 12 minutes

Step 5: Split open and scoop out seeds

Step 6: Scoop flesh into strainer

Step 7: Forget while you do 10 other things in the kitchen (about 10 mins)

Step 8: Serve