New Recipes / Whole Food

This morning I taught a 5:15 A.M. bootcamp at World Gym Lexington.  It was a good class with everyone happy to be there.  Well maybe mostly happy to be there.  They were smiling . . . or mostly smiling.  🙂

Just a question . . . Do people realize that it’s their responsibility to put the equipment they use back after they are finished?  I thought so.


Let me describe it . . .

It looked like a group had just done a stations/circuit workout in the TRX area, finished and just walked out.  Being OCD, you know I had to put all the equipment “back in it’s place” while the DH waited and stretched.  🙂

I’m not exaggerating when i say, all the equipment was taken outside the box and thrown on the floor, under which were medicine balls that were not re-racked.  Bosu balls lying in 2 different places, mats, weights, steps, more medicine balls and big exercise balls scattered through the area.  And the kicker . . . someone had taken the time to drag a rower machine into the area and then just left it there.

I mumbled to my husband “They must think their momma works here” and a member laughed so I guess it was a little louder than a mumble.  🙂

Any ways, What’s on my plate today?  (pun intended)

For PN lessons, we are finishing up a 2 week challenge and eating “mostly” whole foods.  We say “mostly” because it’s a challenge to see what you like; don’t like; and what foods your lifestyle can sustain.

Let’s first start with a couple recipes / food guide that PN shared for the challenge:




Roast Chicken
Soup Stock & Soup
broth base

I know some of my clients are doing the Whole30 diet.

But what we are doing is a 2-week experiment to explore:

  • new foods.
  • how healthy is healthy.
  • reading labels.
    • Why?
      • Just because a product sounds healthy, that doesn’t mean that it is.
      • No guarantee that the food is safer or healthier, especially if it’s a processed food product.
      • You won’t be healthier, leaner, or a better athlete from impulse label buying.
  •  reading an “organic” label.
    • no guarantee it’s “healthy”
    • “organic” is grown or raised without certain chemicals like pesticides, fertilizers, antibiotics, or hormones.
    • meanings:

                  – 100% Organic or Organic: Contains 95% or more organic
                  – Made With Organic Ingredients: Contains at least 70% organic
                  – Less than 70% organic: Only the ingredients that are organic can
                  be called “organic”.

  • what’s best to buy:
    • Unprocessed or minimally processed foods.
    • Organic when the food is a whole, relatively unprocessed food, such as:
      • vegetables
      • fruits
      • meats and poultry
      • fish and seafood
      • nuts and seeds
      • beans and lentils
      • whole, intact grains
      • minimally processed dairy (e.g. fresh plain yogurt)
      • cold-pressed, virgin oils.
    • Organic food when it’s local and raised on small farm or wild-caught. Animals should be fed their natural diet (i.e. grass for cows) and raised in their natural surroundings.
    • When in doubt, go minimally processed.
    • Nutrient dense – more value/nourishment.
  • strategies:
    • Food should actively enhance your health.
    • Food should make your body run better.

  • how whole foods are “better:
    • They contain nature’s medicine cabinet —  tons of naturally occurring vitamins and minerals.
    • Won’t overdose on one vitamin or mineral from a pill.
    • Contain nutrients that work together — not in isolation.
    • Closest to their original form — so you can expect to get the maximum nutrition possible, especially if those foods are fresh, seasonal, and local.
    • Match our hunger and fullness cues better: We’re able to stop when we’ve had enough.
    • Generally taste better — The flavors are more complex and nuanced.
    • Highly processed, chemical-laden food… doesn’t taste as good.
    • Dozens — often hundreds — of compounds with health benefits.  Colorful fruits and veggies are particularly rich in these.
      • Beta-cryptoxanthin – can stimulate bone reduce risk of osteoporosis, cancer and rheumatoid arthritis, i.e. fresh papaya, mango, peaches, oranges, tangerines, bell peppers, and watermelon.
      • Cyanodin – powerful antioxidants that may help prevent cancer and cardiovascular disease; anti-inflammatory and anti-diabetic i.e. dark-colored berries, such as blackberries, blueberries, and raspberries, as well as in red-skinned fruits, such as apples and plums.
      • Theobromine – can lower blood pressure, relax airways, work as cough medicine, and make you feel groovy i.e. raw cacao beans and unrefined dark chocolate.
      • Choline – make brain (including moods) work properly. i.e. eggs yolks.
      • CLA (animal-based conjugated linoleic acid) –  may help you get and stay leaner i.e. fatty acid in the meat and milk of grass-fed ruminants, such as cows and sheep (as well as kangaroos!).

Many of these compounds are destroyed, removed, or chemically altered into the wrong form by processing.

Supplementing them won’t do much good, because the compounds are fragile and break down easily — you have to get them from whole food sources.

  • how digestion works i.e. whole foods require more energy to digest.
    • Same macronutrient ratio; same calories; same format.
    • 50% less energy digesting the processed food.

So why not give this “whole food” thing a try?

What do you have to lose other than inches and brain fog?

Actually you could gain:

  • better sleep
  • more energy
  • better moods
  • more confidence
  • a happy, healthier you!

I’m right there with you.  Email with questions or concerns. ====>>

Enjoy the recipes!  They look Delish!!

Until next time, stay peachy my friends.

Your Friend & Coach Jessica
Personal Trainer & Fitness Coac
FIt50andFab, LLC

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