Post on 05-Aug-2016
description
Sleek & Sa s s yNu t r i t io n
J U L Y 2 0 1 6
C H R I S T I N A B E C K E T TN U T R I T I O N C O A C H
A D D I C T I O N S C O U N S E L O RV S G P A T I E N T
C O N T E N T S
Breakfast. Ideas forthe best way to startyour day.
Infused Water.Drinking more waterjust got easier.
Lunch. Eating well inthe middle of the day.
Protein Shake. Adelicious recipe toincrease your protein. Dinner. Get the familytogether and dine instyle with thesedelicious recipes.
Energy Balls/Bars.Packed with nutrientsin one tiny littlebundle of goodness.
Snacks. Delicioussnacks and sweets tofulfill cravingswithout going offtrack.
3
8
13
18
21
03
06
08
11
13
18
21
B R E A K F A S TOften coined as the "most important meal of the day" breakfast
literally means "break the fast". Now it is time to fill your body
with fuel again.
Eating within 30 minutes of waking will help to fire up your
metabolism and tell your body to start burning energy
(calories).
Choose meals that are high in protein with a balance of
complex carbohydrates and healthy fats.
1/4 cup plain Greek yogurt
1/2 cup rolled oats
1/2 tsp baking powder
1/2 medium, ripe banana
2 large egg whites
1 tbsp unsweetened
almond milk
1/2 tsp vanilla extract
1 scoop vanilla protein
powder (I used whey)
1/2 cup blueberries
I NGRED IENTS D IRECT IONS
SILVER DOLLAR PROTEIN PANCAKES
1) Preheat a skillet over medium heat and coat it withcooking spray or oil. You want to make sure that it's veryhot before you start cooking your pancakes.
2) Add ingredients to a blender in the order listed andblend until oats are fully broken down and batter issmooth and frothy. Fold in blueberries and allow batterto sit for a few minutes so that it thickens up.
3) Scoop pancake batter into skillet using a tablespoon toget silver dollar size and cook until the edges have setand bubbles begin to form on the tops of the pancakes,about 2 minutes.
4) Using a spatula, flip and cook for another 1 minute.
Repeat until all the batter is gone, making sure to coatyour skillet again with oil between each batch..
M A K E S 1 2
DIRECTIONS
Approximate Nutritional Value: Calories: 48 Fat:: 0.4g Carbs: 1.8g Protein: 7g
www.sleekandsassynutrition.com
I N F U S E D W A T E R SWater is involved in absorption, circulation, creation of saliva,
transportation of nutrients and maintenance of body
temperature.
Water also helps to energize your muscles and is essential in
the rebuilding process after a workout.
Water help your skin looking healthy and vibrant. When you
are dehydrated your skin will lose it's glow and start to sag.
If plain waer isn't your thing - try infusing it with fruit or decaf
tea.
L U N C HEating when you're on the go can be one of the biggest
struggles for many people. It's hard to stop, sit down and be
present while consuming this meal, but it's so important.
Your metabolism is revved up and firing by now. It's in BURN
MODE and if you fail to stop and eat something healthy at this
point, it will CRASH!
Skipping lunch (or making poor, non-nutritious decisions) can
also lead to grazing, making unhealthy snack choices later in the
day or dreaded 3pm exhaustion.
P R O T E I N S H A K EProtein Shakes are a simple way to get in a big serving of lean
proteins. Drinking the same ones repeatedly can get boring,
which often leads to cheating.
So kick up your protein shake! Add a different base liquid,
different fruits or different flavors of protein powder to keep
things interesting and your palette guessing.
If whey protein doesn't agree with your body, there are many
vegan proteins available. These include soy, pea, rice,
pumpkin, hemp and many more!
D I N N E RDinner tends to be the most social meal of the day. We have
often spent our days working and dining alone, so now is the
time to sit down with our families and connect over food.
This can be a struggling time for many when food becomes the
focus of socialization. We need to find delicious meals that
please our palates and keep us on track.
Stay focused on your goals. Add in plenty of green veggies on
the side and try to stay away from heavy sauces or gravies
packed with unhealthy fats.
E N E R G Y B A L L S / B A R SWhen on the go, it can be tempting to grab a packaged snack
or stop at a fast food restaurant. These "old habits" are often
hard to break.
Instead, try spending 15 minutes at the beginning of the week
and making some of these treats. They are packed with
protein, healthy fats and complex carbohydrates to give you a
nice boost of energy, while staying on track.
S N A C K S & S W E E T SWhen it comes to snacking, this can be a very difficult place to
stay on track. Will-power will only take you so far in changing
your eating. You truly need to find new ways to enjoy things
like sweets and snacks.
We can achieve this by making some old favorites with
healthier ingredients and then enjoying them in moderation.
Stay away from things like refined sugars and chemical
sweeteners. Also, try to avoid snacks or anything packed with
unhealthy fats, such as commercial baked goods or potato
chips.
A B O U T T H E A U T H O RAfter spending most of my life overweight and on a "diet", in
December 2015 I decided to make a change.
I booked gastric sleeve surgery for February 4, 2016 and
enrolled in school to become a Nutrition Coach.
When I learned how to nourish my body, I was able to make
the most of my post-op eating choices. I have had amazing
results since my surgery.
The only thing that trumps getting skinny is that I have
actually truly gotten healthy! My skin glows, I have energy,
my body is fueled. I credit so much of this to my healthy habits
in the kitchen and to making a lifestyle change that will last
forever.
S L E E K & S A S S Y N U T R I T I O N
JOIN ME ONFACEBOOK