Nutritionally Fit

Drop that Pop-Tart: Better Breakfast Ideas for Your Student-Athlete

It is hard to believe school is starting! It seems like the summer has flown by and it was just the 4th of July!  Over the last couple of weeks, I have had the privilege of working with many athletes, both individuals and whole teams. Kids and coaches that are interested in learning how to best fuel their bodies for peak performance both in the classroom and on the fields.     One of the most common questions that I get from the kids is what to eat in the morning when time is short.  Those of us with teens know the drill.  Getting them up and out the door can be a feat in itself, getting food into them can be a bonus.     To help with this concern, I have pulled together a bunch of quick, easy and portable breakfast ideas that may make this transition back…

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A Grocery Game Plan for Sports Moms

Does grocery shopping have you needing Excedrin Migraine and a nap?     You are not alone!     Grocery stores thrive on confusion and impulsivity. They hope you become overwhelmed, hungry and confused so that you are not an informed shopper.   This leads us to grab food off the end caps which generally is not much of a bargain.     As we rush through the store we gravitate towards foods that are generally within our eyesight. We tend to be less organized dependent on our brain’s ability to recollect visual grocery lists as well as mapping out the schedules of your children’s many activities.   Here are some tips to help make grocery shopping more manageable and life at home less stressful.     1.  Build Your Kitchen Go-to Necessities.   • Recommend having at least 3 go-to meals you always have on hand. These meals can…

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10 Day Healthy Meal Game Plan (Part 2) Recipe #4

Print Recipe SMU: 10 Day Challenge: Part 2: Recipe 4: Lasagna Soup Source: skinnytaste.com Course: Main Course Cook Time: 50 min Total Time: 50 min Yield: 6 servings Serves: 6 Scale Update Ingredients For the soup cooking spray 14 oz sweet Italian chicken sausage casing removed 1⁄2 onion chopped 2 crushed cloves garlic 4 tbsp chopped fresh parsley divided 3 cups low-sodium, fat-free chicken broth* 2 1⁄2 cups water 2 cups quick marinara sauce 2 bay leaves fresh cracked black pepper 6 oz broken lasagna noodles whole wheat or gluten free* For topping: 6 tbsp part skim shredded mozzarella cheese* 1⁄2 cup part skim ricotta cheese 3 tbsp grated parmesan cheese 2 tbsp chopped fresh parsley 1⁄4 cup fresh basil chiffonade *check labels for gluten free Directions Heat a large soup pot or Dutch oven over medium heat, spray with oil and add the sausage; cook until browned, breaking it…

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10 Day Healthy Meal Game Plan (Part 2) Recipe #3

Print Recipe SMU: 10 Day Challenge: Dinner: Part 2: Recipe 3: Sheet Pan Honey Lemon Salmon and Broccolini A simple honey lemon salmon recipe baked up on a sheet pan with broccolini. Serve over rice and drizzle with the honey lemon sauce. Makes a great meal prep lunch. Source: sweetpeasandsaffron.com Course: Main Course Prep Time: 10 min Cook Time: 15 min Total Time: 25 min Yield: 4 Serves: 4 Scale Update Ingredients 4 5 oz salmon filets 12 oz broccolini ((2 packages of Mann's broccolini)) olive oil salt & pepper 1⁄4 cup honey 1⁄4 cup water 1 lemon juice of 2 cloves garlic (minced) 2 tablespoons soy sauce ((I prefer reduced sodium)) 1 tablespoon sesame oil 2 teaspoons cornstarch sesame seeds green onions Directions Heat oven to 425°F. Arrange salmon and broccolini on a sheet pan. Brush the salmon with olive oil, and toss the broccolini to coat. Season with…

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