Good nutrition plays a very important role in fueling your body pre- and post-workout. You need healthy carbohydrates from food to give your muscles the energy needed to make it through a challenging workout. Protein provides the building blocks needed in order to help repair those worked muscles.
Your food/meal preparation will help you tremendously with keeping aligned with your daily nutritional needs. Eating 5-6 small meals a day of a balance of protein, carbohydrates and fats will help to keep your metabolism revved up.
If you burn more calories than you consume, you will lose that unwanted weight. Calories out> calories in = weight loss
From organic gardening to delicious recipes designed to improve your well being, I can help by creating a meal plan for you.
Whether it’s for weight loss, maintenance or preparing for an athletic event, everything factors into creating a healthier, whole person. I provide information that can help you make better food choices for yourself and your loved ones.
For your initial nutrition consult, call or email me today:
CALL – 925-895-4792 EMAIL – jennifer@jenFITFITNESS.com
The JenFit Bowl:
- 4 ozs of cooked cubed chicken breast
- ¼ cup of brown rice or sweet potato (diced)
- 1 cup of Trader Joe’s Cruciferous Crunch mix (chop more fine if preferred)
- ⅛ cup of crushed almonds
- ½ small or medium avocado
- 2 tablespoons of Trader Joe’s Sweet and Spicy Mango Vinaigrette
Mix it all together and serve in a chilled bowl.
Homemade Muesli Recipe – Easy Breakfast
Prep Time: 5 mins
Total Time: 5 mins
A healthy alternative to store bought recipes, this muesli is inexpensive and easy to make.
Servings: 3 servings
Calories: 245 kcal
Author: Jennifer Farley
- 1 1/3 cups old-fashioned rolled oats (use gluten-free rolled oats for a gluten-free meal)
- 1/4 cup chopped nuts of your choice, preferably toasted (I prefer slivered almonds, pecans or cashews)
- 1/4 cup dried fruit of your choice (raisins, dried cherries, dried cranberries, dates, etc)
- 2 tablespoons flax or shelled sunflower seeds
- 1 teaspoon ground cinnamon
In a medium sized bowl, combine the oats, nuts, fruit, seeds, and cinnamon.
To serve: enjoy it “raw” with milk or yogurt, allow it to soak in liquid overnight for a softer texture, or cook it on the stovetop with milk (or water) for an oatmeal texture.
Store leftovers in an airtight container at room temperature.
Southwestern Three-Bean & Barley Soup
Southwestern Three-Bean & Barley Soup
From “Eatingwell.com” From: EatingWell Soups Special Issue April 2016
Serve this zesty bean and barley soup garnished with chopped fresh cilantro and a squeeze of lime, if desired.
Yield: About 6 servings
- 1 tablespoon extra-virgin olive oil
- 1 large onion, diced
- 1 large stalk celery, diced
- 1 large carrot, diced
- 9 cups water
- 4 cups (32-ounce carton) reduced-sodium chicken broth, “no-chicken” broth or vegetable broth
- ½ cup pearl barley
- ⅓ cup dried black beans
- ⅓ cup dried great northern beans
- ⅓ cup dried kidney beans
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- ½ teaspoon dried oregano
- ¾ teaspoon salt
- Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, stirring occasionally, until softened, about 5 minutes. Add water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin and oregano. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the beans are tender, 1¾ to 2½ hours (adding more water, ½ cup at a time, if necessary or desired). Season with salt. S
- low-Cooker Variation: Use 2 cups water (instead of 9 cups) and combine all ingredients in a 5- to 6-quart slow cooker. Cover and cook until the beans are tender, about 4 hours on High or 7 to 8 hours on Low.
- Make Ahead Tip: Cover and refrigerate for up to 3 days.
- For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
Serving size: about 1⅓ cups
Per serving: 205 calories; 3 g fat(1 g sat); 11 g fiber; 36 g carbohydrates; 9 g protein; 110 mcg folate; 0 mg cholesterol; 3 g sugars; 0 g added sugars; 2,463 IU vitamin A; 4 mg vitamin C; 83 mg calcium; 3 mg iron; 454 mg sodium; 466 mg potassium
Nutrition Bonus: Vitamin A (49% daily value), Folate (28% dv)
Carbohydrate Servings: 2½
Exchanges: 2 starch, 1 vegetable, 1 lean meat, ½ fat
Eggroll in a Bowl
Eggroll in a Bowl
Yield: About 6 servings
- 1 lb ground country sausage
- 1 bag dry coleslaw mix (shredded cabbage and carrots)
- 5 cloves garlic, minced
- 1/2 cup soy sauce (low sodium is best)
- 1 teaspoon ginger
- sliced green onion
- In a large, deep skillet, brown sausage. Meanwhile in a small bowl, combine garlic, soy sauce, and ginger; set aside. Once sausage is cooked through, add dry coleslaw mix to skillet and stir to combine. Pour soy sauce mixture into the skillet and stir, continuing to cook over medium heat for about 5 minutes or until cabbage is wilted, but still a bit crunchy. Serve with sliced green onion.
- Recipe source: inspired by CompleteRecipes.com
One Pan Autumn Chicken Dinner
One Pan Autumn Chicken Dinner
Yield: About 4 servings
- 4 – 5 (6 – 7 oz) bone-in, skin on chicken thighs
- 4 Tbsp olive oil , divided
- 1 1/2 Tbsp red wine vinegar
- 3 cloves garlic , minced
- 1 Tbsp each minced fresh thyme , sage and rosemary, plus more for serving
- Salt and freshly ground black pepper
- 1 large sweet potato (peeled if desired), chopped into 3/4-inch cubes
- 1 lb Brussels sprouts , sliced into halves
- 2 fuji apples , cored and sliced into half moons about 3/4-inch thick
- 2 shallot bulbs , peeled and sliced about 1/4-inch thick
- 4 slices hickory smoked bacon , chopped into 1-inch pieces
- Preheat oven to 450 degrees. Pour 2 Tbsp olive oil, red wine vinegar, garlic and herbs into a gallon size resealable bag, add chicken, season with salt and pepper then seal bag and massage mixture over chicken while working to evenly distribute herbs. Set aside and let rest while chopping veggies.
- Place sweet potato, Brussels sprouts, apples and shallot on a large rimmed baking sheet. Drizzle with remaining 2 Tbsp olive oil then toss to evenly coat and season with salt and pepper to taste. Spread into an even layer then set chicken over veggie/fruit mixture. Sprinkle bacon (separate any pieces that stick together) evenly over veggie/fruit mixture. Roast in preheated oven until chicken and veggies are golden brown, about 30 minutes (chicken should register 165 in center). Broil during last few minutes for a more golden skin on chicken if desired. Sprinkle with more herbs and serve immediately.
- Recipe source: inspired by Buzzfeed
Chicken Gyro Bowls
- 1/4 cup water
- 1/4 cup cider vinegar
- 2 teaspoons sugar
- 1/2 cup very thinly sliced red onion
- 1/2 cup 2% reduced-fat Greek yogurt
- 1 1/2 tablespoons tahini
- 1 tablespoon fresh lemon juice
- 2 tablespoons water
- 2 cups cooked quinoa
- 2 teaspoons olive oil, divided
- 1 cup baby kale, chopped
- 3/4 cup chopped fresh flat-leaf parsley, divided
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 3/4 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 2 (4-ounce) skinless, boneless chicken breast cutlets
- 1/2 (6-inch) whole-wheat pita, cut into 6 wedges, then separated
- Cooking spray
- 1 cup grape tomatoes, halved
- 1 cup thinly sliced cucumber
- 1/2 cup canned chickpeas, rinsed and drained
- 12 kalamata olives, thinly sliced
- 1.5 ounces feta cheese, crumbled
How to Make It
Step 1: To prepare pickles, combine 1/4 cup water, vinegar, and sugar in a medium microwave-safe bowl; microwave at HIGH 2 minutes or until boiling. Stir in onion. Remove from heat; let stand 20 minutes at room temperature. Drain.
Step 2: To prepare sauce, combine yogurt, tahini, juice, and 2 tablespoons water in a small bowl, stirring well with a whisk. Refrigerate until ready to use.
Step 3: To prepare bowls, combine quinoa and 1 teaspoon oil in a medium bowl; toss to coat. Add kale and 1/2 cup parsley. Toss to combine.
Step 4: Combine onion powder, garlic powder, oregano, cumin, salt, and pepper in a small bowl. Heat a large skillet over medium-high heat. Add remaining 1 teaspoon oil to pan; swirl to coat. Sprinkle chicken evenly with spice mixture; gently pat onto chicken (chicken will be heavily coated). Add chicken to pan; cook 4 minutes or until golden brown. Turn and cook 2 minutes or until done. Let stand 5 minutes. Thinly slice chicken.
Step 5: Preheat broiler to high.
Step 6: Arrange pita triangles in a single layer on a baking sheet; coat pita evenly with cooking spray. Broil 1 to 2 minutes on each side or until crisp.
Step 7: Place about 3/4 cup quinoa mixture in each of 4 bowls. Top each serving with 1/4 cup tomatoes, 1/4 cup cucumber, 2 tablespoons chickpeas, one-fourth of olives, one-fourth of cheese, one-fourth of pickled onion, and one-fourth of sliced chicken. Drizzle evenly with yogurt mixture. Top evenly with pita wedges. Sprinkle bowls evenly with remaining 1/4 cup parsley.
Almond Butter Thai Quinoa Salad
- 3 cups cooked quinoa
- 1 cup broccoli florets, finely chopped
- 1/2 cup shredded carrot
- 1 cup red bell pepper, julienned and cut into 2″ strips
- 1 cup shredded cabbage
- 2 green onions, finely chopped
- 1/4 cup peanuts, chopped (optional)
- 1/4 cup creamy almond butter (or peanut butter
- 1 tablespoons toasted sesame oil
- 1 tablespoon gluten-free tamari
- 1 tablespoon brown rice vinegar
- Juice of 1 lime
- 2 – 3 tablespoons water (to thin the dressing)
- Add all the salad ingredients into a large bowl, minus the broccoli and dressing.
- If desired, gently steam the broccoli for 2 minutes (or 40 seconds in the microwave) and transfer to the salad bowl. Toss ingredients together to combine. (<– this step is optional, you can also just eat it raw!)
- Drizzle dressing over salad and toss again until everything is incorporated and evenly covered by the dressing.
- Serve immediately or store in fridge and serve when desired.
Fennel & Shrimp Salad
- 3 slices center-cut bacon (Nitrate-free uncured turkey bacon can substituted for regular bacon if you would like less fat)
- 1 pound jumbo shrimp, peeled and deveined
- 2 cups thinly sliced fennel bulb (about 1 medium bulb)
- 1 cup grape tomatoes, halved
- 1/2 cup thinly sliced red onion
- 1 (9-ounce) package fresh baby spinach
- 2 tablespoons finely chopped shallots
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- Cook bacon in a skillet over medium heat until crisp. Remove bacon from pan, reserving drippings, and crumble. Add the shrimp to pan, and cook 2 minutes, turning once.
- Combine bacon, 2 cups fennel, grape tomatoes, red onion, and baby spinach in a bowl. Combine the remaining ingredients in a small bowl, stirring with a whisk. Add the shrimp and balsamic mixture to spinach mixture; toss well.
- calories 274
- fat 13.5 g
- satfat 2.2 g
- monofat 7.7 g
- polyfat 1.9 g
- protein 27.5 g
- carbohydrate 11.2 g
- fiber 3.5 g
- cholesterol 176 mg
- iron 5 mg
- sodium 487 mg
- calcium 156 mg
Prep Time: 10 minutes
Total Time: 30 minutes
- 1 large sweet potato, peeled and cut into 1/2″ cubes
- 1 large red onion, diced
- 4 tbsp. olive oil, divided
- kosher salt
- Freshly ground black pepper
- 2 c. baby spinach
- 1 lb. Boneless Skinless Chicken Breast
- 1/2 tsp. ground ginger
- 1/2 tsp. garlic powder
- 1 small garlic clove, minced
- 1 tbsp. soy sauce
- 2 tbsp. smooth peanut butter
- 1 tbsp. honey
- 1/4 c. lime juice
- 1 tbsp. sesame oil
- 1 tbsp. Chopped cilantro
- 1 tsp. Toasted sesame seeds
- 1 avocado, thinly sliced
- 4 c. cooked brown rice
- Preheat oven to 425 degrees F. Spread sweet potatoes and red onions onto a large baking sheet. Drizzle with about 1 tablespoon of olive oil. Season with salt and pepper and toss to coat. Bake for 20-25 minutes, until the sweet potatoes are tender.
- Meanwhile, make chicken. Heat 1 tablespoon of olive oil in a large skillet. Season chicken all over with salt, pepper, garlic powder and ground ginger. Add chicken to skillet and cook for 6-8 minutes pre side, or until cooked through. Let rest for 10 minutes, then cut each breast into 1″ pieces.
- Make dressing. Whisk together garlic, soy sauce, peanut butter, honey and lime juice until evenly combined. Whisk in sesame oil and 1 tablespoon of olive oil until smooth.
- Divide rice between bowls. Top with sweet potatoes, chicken, avocado and baby spinach. Sprinkle with cilantro and sesame seeds and drizzle dressing on top.
Cider Braised Chicken
By Dina Cheney
Hands-on Time: 30 minutes
Total Time: 1 hour
3 tbsp white whole-wheat flour or whole-wheat flour
1/2 tsp sea salt, divided
1/4 tsp ground coriander
1/8 tsp ground black pepper
1 lb bone-in, skin-on chicken thighs, skin removed and flesh patted dry
1 tsp extra-virgin olive oil
2 carrots, diced
2 parsnips, diced
1/2 red onion, diced
1 tbsp Dijon mustard (TRY: Woodstock Organic Dijon Mustard)
1 cup 100% apple cider
1 cup low-sodium chicken broth
2 cups chopped kale, thick stems removed
In a large bowl, combine flour, ¼ tsp salt, coriander and pepper. Dredge chicken in mixture, turning to coat. Reserve remaining flour mixture.
In a wide, deep nonstick skillet on medium, heat oil. Add chicken and sear, turning once, until golden brown, 9 to 10 minutes. Transfer to a plate and set aside.
To skillet (still on medium), add carrots, parsnips, onion and remaining ¼ tsp salt and cook, stirring often, until softened, about 8 minutes. Add Dijon and reserved flour mixture and cook, stirring, for 1 minute. Increase heat to medium-high and stir in apple cider, scraping up browned bits from bottom of skillet. Bring to a simmer and cook for 2 minutes.
Add broth and bring to a boil. Return chicken and any juices to skillet, cover and reduce heat to low. Simmer gently until chicken is cooked through, about 30 minutes. Turn chicken and stir in kale. Simmer gently until kale is wilted, about 4 minutes.
PER SERVING (¼ of chicken and vegetables): Calories: 214, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 1 g, Carbs: 26 g, Sugars: 11 g, Protein: 17 g, Sodium: 402 mg, Cholesterol: 64 mg
I use to make these muffins for my daughters when they were living at home. There were many variations of this recipe depending on what each of my daughters felt like eating. Since those most cherished days, the recipe has morphed into one that my husband and I enjoy on a regular basis after our morning workouts.
- 1 whole wheat english muffin
- 1 egg or 3 egg whites
- 1 serving of laughing cow light cheese
- 1 1/2 pieces of nitrate free turkey bacon
Cook the bacon in a pan with a little spray on the bottom.
Crack an egg or mix 3 egg whites into a deep small bowl. Microwave for about 1 minute and 15 seconds(microwave times vary). Toast english muffin.
Spread the cheese on both halves of the muffin, put the cooked egg or egg whites on top of half the muffin,salt and pepper if you’d like, put the bacon on top of that, and complete by topping with the other half of muffin.
Enjoy this yummy sandwich:)
Quinoa Chicken Salad
Hands-on Time: 30 minutes
Total Time: 45 minutes
- 2cups red and white quinoa (mixed)
- kosher salt
- 1tablespoon extra-virgin olive
- 1⁄3cup extra-virgin olive oil, more as needed
- 3tablespoons white vinegar or 3 tablespoons rice vinegar, more as needed
- 3tablespoons fresh lemon juice, more as needed
- 1 -2tablespoon finely grated lemon zest
- fresh ground black pepper
- 3⁄4cup chopped roma tomato
- 3⁄4cup diced English cucumber (1/2 inch dice)
- 1⁄2cup thinly sliced scallion
- 3⁄4cup diced red bell pepper (1/4 inch dice)
- 1cup cooked red lentil
- 1cup cooked mung beans
- 2tablespoons chopped fresh cilantro (leaves and stems)
- 2tablespoons chopped fresh flat-leaf parsley
- 1 cup kale
- 4 chicken breasts
- Rinse quinoa thoroughly under cold water and drain.
- Bring 7 cups water to a boil in a 4 quart pot over high heat.
- Add 3/4 teaspoons salt; add quinoa, reduce heat to a simmer and cook, uncovered, stirring occasionally and adding more boiling water as needed to keep the quinoa covered, until tender (about 15 to 20 minutes).
- Drain and rinse the quinoa with cold water to stop the cooking.
- Transfer quinoa to a foil-lined, rimmed baking sheet, drizzle with 1 tablespoon olive oil and toss lightly to coat.
- Spread the quinoa on the baking sheet and cool completely at room temperature or in the fridge.
- Put vinegar and lemon juice in a small bowl and gradually whisk in the 1/3 cup olive oil (vinaigrette).
- Whisk in lemon zest; taste; season with salt, pepper and additional vinegar and lemon juice or olive oil as needed.
- Place cooked and cooled quinoa in large serving bowl and toss to break up any clumps.
- Add tomatoes, cucumbers, scallions, bell peppers, lentils, mung beans, cilantro and parsley plus 1/2 cup vinaigrette and toss.
- Taste and season as needed with more vinaigrette, salt and pepper.
- Serve or refrigerate for up to 1 day.
- If making ahead, allow salad to sit at room temperature so it’s not refrigerator-cold and season with more vinaigrette, salt and pepper before serving.
Mediterranean Grilled Chicken
- 1 cup of non fat plain Greek yogurt
- 1 tablespoon lemon juice
- 1 1/2 tablespoons curry powder
- 1 teaspoon cumin
- 2 garlic cloves
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 4-5 chicken breasts
- 2 red bell pepper
- 1 medium red onion
- 1 cup mushrooms
- 2 zucchini
Combine the first 8 ingredients together in a medium bowl.
Add chicken breasts to yogurt mixture and thoroughly coat.
Marinate for about 20 to 30 minutes or refrigerate up to a day.
Skewer the vegetables and coat with a bit of olive oil, salt and pepper.
Grill the chicken and the vegetable skewers until thoroughly cooked. Serve with brown Basmati rice and ENJOY!!!
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