Easy Chicken with Tomatoes, Basil and Garlic

We can thank our very own Kelly Read for this quick, delicious, healthy recipe that only requires one pan!

Ingredients:

1 lb. all-natural organic chicken
8-10 basil leaves, chopped
2 large tomatoes, chopped
2-3 cloves garlic, minced
1 Tbsp. olive oil
Salt and pepper to taste

Instructions

1. Cook chicken 4 minutes per side on medium heat
2. Add tomatoes, basil, garlic and olive oil

1. Cook until chicken is done (if you have a food thermometer, chicken should reach 165F)

1. Serve over spaghetti squash, zucchini noodles or with a salad.
2. Enjoy!

Creamy Mashed Cauliflower

INGREDIENTS

• 8 cups bite-size cauliflower florets (about 1 head)
• 4 cloves garlic, crushed and peeled
• 1/3 cup Almond milk
• 4 teaspoons extra-virgin olive oil, divided
• 1 teaspoon butter
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• Snipped fresh chives for garnish

PREPARATION

1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

NUTRITION

Per serving: 107 calories; 7 g fat; 10 g carbohydrates; 0 g added sugars; 5 g protein

Adopted from www.eatingwell.com

Surviving Through the Holiday Season

Did someone say food? It seems that most of us correlate the wonderful holiday season with food. They are like two peas in a pod. Here are 5 tips to help you get through this time of year.

1. Plan Ahead

I can’t stress this enough. Figure out what will be on that menu and decide before hand what you can eat. You may even decide to make a “healthy” dish, perhaps a dessert?

2. Avoid Those Liquid Calories

I’m not saying have a glass of water and call it a day, but think about what your health goals are and make wise decisions. Think about this in a cup of apple cider has about 115 calories; a can of soda about 140 calories or 1 cup of eggnog has 225 calories. At this point you might as well go for the desert instead.

3. Don’t Arrive Hungry

Most of us know from past experiences that we may not make the best decision when we are hungry, so perhaps have a snack or a salad before you head on out.

4. Choose Smaller Portions

Remember this, you can eat anything you want in moderation and still keep those fitness goals.

5. Stay Active

Don’t forget how hard you been working all year and that CrossFit Open is right around the corner. Get an early workout session or walk around the block as a family to stay active.

Creatine 101

What is creatine?

Creatine is one of the most widely researched natural supplements. It is a compound that can be made in our bodies or taken in supplement form. Creatine is made in the liver, pancreas and kidneys from a combination of amino acids. It is then transported to our muscles, brain and other tissues. 95% of the creatine found in our bodies is stored in skeletal muscles and the remaining 5% is stored in the brain, heart and other tissues. Creatine is a critical component of energy metabolism.

How does creatine work?

1. Your body uses creatine in the converted form, creatine phosphate, which is then used is a series of metabolic reactions to provide energy for muscles during quick bursts of activity. The performance enhancing properties of creatine are most apparent during anaerobic or intermittent exercises lasting fewer than 30 seconds.
2. Increases the size of muscles by pulling fluid into cells and increasing the volume of muscles.
3. Enhances protein synthesis which can help build muscle mass (the rest of your diet needs to be adequate too).

What is the difference between creatine monohydrate and creatine HCL?

There are different types of creatine supplements that are available commercially (but they basically all work the same way). Creatine can be bought as a standalone product and is also found in combination with other products, such as protein powders. Regardless of the type of creatine supplementation an athlete uses, an abundance of research has shown that it can help increase strength and muscle mass more than resistance training alone. Here are some pros and cons of the two most popular forms of creatine.

1. Creatine monohydrate

Pros:

• Cheap
• Effective
• Safe

Cons:

• Not very soluble in water
• May cause stomach upset, bloating or abdominal discomfort
• Needs to be taken with sugar to be absorbed into cells for maximum effectivenes

2. Creatine HCL

Pros:

• Safe
• Effective
• May be slightly more water soluble than creatine monohydrate
• Does not typically lead to stomach upset, bloating or abdominal discomfort
• Does not need to be taken with sugar to be absorbed into cells

Cons:

• More expensive than other forms of creatine

Should I take a creatine supplement? Is it worth it?

Yes, but only if your diet is good. Creatine is safe and effective when used by healthy individuals. However, there is no point in spending money on supplements if your diet is crappy. A healthy diet is essential when it comes to making gains in the gym. If you are considering taking creatine, I encourage you to evaluate your nutrition first. If your nutrition is good the majority of the time, taking creatine as directed in my opinion, is absolutely worth it (I’ve personally been taking it for years). If your nutrition habits are sub-par it would be more beneficial to focus on your diet before reaching for a supplement.

We (Juana and I), your Block CrossFit dietitians, are happy to answer any questions you have regarding supplementation.

Sources:

1. Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (201). Creatine supplementation with specific view to exercise/sports performance: An update. J Int Soc Sports Nutr Journal of the International Society of Sports Nutrition, 33-33
2. Toler, Creatine is an ergogenic for anaerobic exercise. Nutr Rev. 1997; 55:854-857
3. Vandenberghe, et al., Caffeine counteracts the ergogenic action of muscle creatine loading. J Appl Physiol. 1996: 80:452-457
4. Feldman, Creatine: a dietary supplement and ergogenic aid. Nutr Rev. 1999; 57:45-50
5. PDR For Nutritional Supplements; Medical Economics-Thomson Healthcare; 186-9, 2001
6. The Merck Index; Chapman and Hall EPD. 1996

Chickpea, Avocado & Cranberry Sandwich

(makes 6 servings)

Ingredients:

1- 15oz. can chickpeas (rinsed and drained)

1 large avocado

2 t. lemon juice

1/2 dried cranberries (use low-sugar craisins to reduce sugar content)

Salt and pepper to taste

whole grain bread or lettuce wraps

Instructions:

1. In a bowl, smash chickpeas with a fork.

2. Add avocado and mash into chickpeas leaving some chunky pieces.

3. Stir in lemon juice, cranberries, salt and pepper.

4. Serve as a sandwich on whole wheat bread, on top of a salad or with lettuce leaves.

Nutrition information 1/3 recipe (does not include bread): 300 calories, 9g fat, 50g carbohydrates, 20g sugar, 10g fiber, 9g protein

Recipe courtesy of www.ambitiouskitchen.com