NUTRITION

Nutrition is a key part of a fit and healthy lifestyle. I can help you achieve a proper eating plan for optimal health. It's a lifestyle choice not a fad diet. Customized Meal Plans are available at Fitness By Casey.

A fit body is built with 80% nutrition, 10% exercise and 10% genetics. Sounds crazy but it's the truth. If you don't fuel your body properly it won't run efficiently. Proper nutrition, exercise and adequate rest culminate into a complete healthy lifestyle. Eating healthy doesn't have to be difficult, it can be simple and delicious for the entire family.

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Clean Eating Basics Class

This class is a one hour basic overview of clean eating. What clean eating is, why it's important for a FIT lifestyle and how to achieve it in a busy life schedule. We will talk about speeding up your metabolism by eating 5 to 6 small meals a day, the importance of proper hydration and how to grocery shop for a clean eating diet. Clean Eating recipes will be included. The class will be held every 3 months.

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Here are some of my favorite recipes. I hope you and your family enjoy them as much as my family does.

Bison Meatballs

2 lbs. ground bison

1 14.5-oz can diced (organic and no-salt added) tomatoes

1 6-oz can organic tomato paste

3 garlic cloves (finely diced)

1 large yellow onion (chopped)

1 cup purified water

1 tablespoon coconut oil

2 tablespoons of fresh thyme (finely chopped)

1 tablespoon + 2 teaspoons paprika (divided)

4 teaspoons cumin (divided)

2 teaspoons sea salt (divided)

teaspoon freshly ground black pepper (divided)

cup roasted pistachios (chopped)

Steps:

In one of your mixing bowls, mix together 2 teaspoons cumin, 1 tablespoon paprika, ¼ teaspoon black pepper, 1 teaspoon sea salt and 2 tablespoons thyme. Once spices have been well combined, add in your ground bison.

Using clean hands, grab about 2 tablespoons of bison mixture, roll into a ball and place on large plate. Repeat this step until all bison meat is gone (should yield 12 meatballs).

Place large skillet under medium heat and add a tablespoon of coconut oil. Once coconut oil has melted, add in onions. Sauté for about 5 minutes; be sure to stir occasionally with wooden spoon.

Add in garlic, 2 teaspoons paprika, 2 teaspoons cumin, 1-teaspoon sea salt, ¼ teaspoon black pepper, and stir until these have combined well with your onions (about 20 seconds).

Add in diced tomatoes, tomato paste and water to your skillet; bring to a boil.

Reduce heat so that sauce is simmering, and place meatballs in skillet. Cover with a lid and let cook for about 40 minutes.

Once the 40 minutes have passed, remove lid and cook for another 20 minutes. Sauce will thicken this way.

Serve meatballs with chopped roasted pistachios!

* Makes 12 meatballs

• Nutritional information (per meatball): 223 calories; 15g fat; 7g carbohydrates; 16g protein.

 

Pumpkin Pie for Breakfast

1/3 C yogurt

1/4 C Pumpkin Puree

1 scoop Vanilla Protein Powder

Cinnamon, Clove, Nutmeg

1/4 C or less Fiber One (or your favorite cereal).

Mix together and enjoy your healthy pumpkin pie!

 

Turkey Chili 

1 package (20 ounces) Ground Turkey

1 medium onion

1 clove garlic

1 cup diced celery

1 cup chopped carrots

2 Tbl olive oil

1 cup sliced mushrooms

2 large cans of diced tomatoes in tomato juice

1 can (14 ounces) chicken or veggie broth

1 Tbl ea.; chili powder, curry, cumin

1 tsp ea.; salt, pepper, cayenne pepper

1 can (15 ounces) ea. Kidney beans, black beans

Sauté first 6 ingredients until veggies are soft and turkey is cooked. Don’t over cook. Add mushrooms and cook 2 - 3 minutes more. Add tomatoes, broth, and spices. Bring to a boil, reduce to simmer, stirring occasionally for an hour. Add beans, simmer for 10 more minutes.

Optional; you can add different or more veggies. Adjust the liqued to accomidate more veggies with more tomatoes, more broth or tomato sauce.

Garnish with fat free or lowfat sour cream or plain non fat yogurt, if wanted.

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Get Clean in 2014 Whole Food Spring Cleanse! 

Clear winter out of your body with FBC's 2 week Whole Food Spring Cleanse. Casey Stafford, personal trainer and Renee Martin, a holistic health practioner , have created a doctor approved 2 week Spring Group Cleanse that will incorporate all the seasonal vegetables, greens and fruits of Spring into this detoxing cleanse. Expect lots of salads, soups, smoothies and even some gluten and dairy free desserts! 

You can expect to lose 5-10 pound's, increase your metabolism, increase your energy, kick your sugar & caffeine habit, feel stronger and more confident, reduce digestive issues, reduce bloating, shrink your middle section, clearer nasal passages and sleep better.

Refer a friend who registers and save 20%!

The price is $150 

Here's what is included: 

• 2014 Spring Cleanse Manual, complete with detailed instructions.
• Scrumptious Extensive Get Clean in 2014 Recipe Guide to experience a fabulous eating experience and to create flexible meal plans.
• Detailed pantry list
• Facebook Group
• Daily Instructions and Action Items to keep you on track.
• Unlimited email support during the program.
• Customized weekly tips to keep you motivated.

Sign up today and Get Clean in 2014 with Fitness By Casey by call either 360-281-1491 or emailing Casey at casey833@comcast.net.

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GET CLEAN in 2014!

F.B.C.'s Whole Food Winter Cleanse

Fitness By Casey is offering a Whole Food Cleanse. I am working with Renee Martin, a holistic dietician, in order to offer a 21 day, Dr. approved, Gluten Free and Dairy Free cleanse! It includes a meal plan, recipes, a pantry list as well as a workout plan. I will be sending out emails with health and fitness tips throughout the 21 days to help encourage you, keep you focused and on task as well as to give you additional information on how to lead a healthy, well balanced life.

You can expect to loose 5-15 pound's, increase your metabolism, increase your energy, kick your sugar & caffeine habit, feel stronger and more confident, reduce digestive issues and sleep better. 

 

The cost is $150. Give yourself and your loved ones the gift HEALTH! 

This is the perfect thing to get you jump started back into health after the holidays!

Let me help you Get Clean in 2014!

 

Each meal will have a mixture of 20-40% protein, 40-60% carb and 20% fat

Here's a list of some of the recipes;

Breakfast

• ·         Breakfast broccoli hash
• ·         Eggs and Kale Quiche
• ·         Broccoli and Olive Frittata
• ·         Mexican Morning Eggs
• ·         Hot Buckwheat
• ·         Quinoa and Teff Porridge
• ·         Grain-Free Granola
• ·         Coconut Flour Pancakes
• ·         Smoothies (there are 5)

Lunch

• ·         Black Bean Salad with Roasted Tomatoes and Avocados
• ·         Swiss Chard and Chickpeas
• ·         Butternut Curry Soup* Renee
• ·         The BEST Lentil Soup EVER!* Renee
• ·         Nichoise Salad* Renee
• ·         Asian Bean Salad with Tahini Dressing   
• ·         Creamy Mushroom and Wild Rice Soup 
• ·         Kale with Yellow Split Peas over Quinoa 
• ·         Roasted Portebello Cap 
• ·         Chana Masala (Chickpeas with tomatoes) with brown rice
• ·         Collard Wraps with Sunflower Pate
• ·         Spiced Pumpkin Soup
• ·         Greek Salad with Chickpeas
• ·         Qunioa Tabouleh Salad
• ·         White Bean Salad with Roasted Pepper & Fennel
• ·         Chipolte Black Bean and Yam Stew

Dinner

• ·         Curry on the Go
• ·         Casey’s Famous Turkey Chili
• ·         Green Sliders with Marinara Sauce
• ·         Zucchini Lasagne with Pine nut ricotta
• ·         Morrocan Chicken with Cauliflower and Cashews
• ·         Seasame Crusted Sole with Bok Choy
• ·         Blackened Salmon with Strawberry Spinach Salad
• ·         Sitr fried Chicken with Broccoli & Cashews
• ·         Smoked Paprika Chicken Thighs with roasted Broccolini
• ·         Spaghetti & Meatballs
• ·         Halibut en papillote
• ·         Whole Roasted Chicken – Zuni Style with oven roasted vegetables
• ·         Cinnamon Beef Stew with Orange Gremolata
• ·         Chicken Pad Thai
• ·         Moroccan Meatballs
• ·         Grain-free Chicken Nuggets
• Kafta Kabobs (Lamb)
• Hot Plates (mix and match veggies, protein, spices for a complete fast meal)

 Sides

• ·         Broccoli Avocado Salad
• ·         Curried Cauliflower*
• ·         Roasted Brussel Sprouts*
• ·         Greek Broccoli
• ·         Roasted Spaghetti Squash
• ·         Coconut Almond Greenbeans
• ·         Cumin Roasted Carrots
• ·         Kale and Coconut Salad
• ·         Raw Kale Salad *Brandon
• ·         Sweet Potato Cumin Fries* Renee
• ·         Indian Spiced Root Vegetable Bake
• ·         Oven Roasted Vegetables*
• ·         Arugula Salad with Golden Vinaigrette* Hyman
• ·         Cauliflower Riced Salad
• ·         Oven roasted Greenbeans, shallots, and mushrooms

Snacks

• ·         Kale Chips
• ·         Nori Rolls
• ·         Collard Green Wrap
• ·         SunCandies
• ·         Road Mix
• ·         Roasted Rosemary Almonds
• ·         Antipasto
• Smoked Tamari Roasted Nuts

Dressings & Dips

• ·         Balsalmic Vinegar Dressing
• ·         Spicy Balsamic Dressing with Black Olives
• ·         Raspberry Vinaigrette
• ·         Greek Salad Dressing
• Creamy Herb Salad Dressing
• ·         Olive Tapenade
• ·         Avocado Cream
• ·         Hummus
• ·         White Bean Dip
• ·         Dreamy pesto
• ·         Guacamole

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Here's a little tidbit about Soda, ALL Soda, even Diet Soda.

It has come to my attention that some of you may not realize that when I say "Soda is bad for you" I mean ALL SODA, including DIET soda. The phosphoric acid that pulls calcium and other minerals from your bones and teeth are in ALL SODAS, even DIET soda. Below is an article I found explaining why all soda is bad for you. So please, put the can down, walk away from the can, don't look at the can, say NO to the can. :-) Thank you for your attention. I do this because I care about you all. :-) Drink water, and not Vitamin Water. That's another whole can of worms I will go into in another ranting paragraph. :-)

The Truth about Soda: Is It Bad for You?
CAROL CANDELORO ON JUL 28, 2006
Soda. It has become the four-letter word of beverages. Of all the drinks on the market, soda probably has the worst reputation. Science and medical research point their collective finger at soda, and blame it for everything from diabetes to tooth decay, hyperactivity to childhood obesity. But is soda really that bad for you?

When asked if soda is inherently unhealthy for people, board-certified nutritionist and author Jonny Bowden, PhD, CNS, said, "Yes. Simple, unequivocal answer, yes. Yup. Affirmative. Absolutely." What's so unhealthy about many Americans' favorite beverage?

To get to the truth, let's start with the ingredients. The average cola contains carbonated water, caramel color, natural flavors, caffeine, phosphoric acid and high-fructose corn syrup. Carbonated water is plain water infused with carbon dioxide, which creates the bubbles. Caramel color is a natural additive that tints food products, providing the familiar color consumers expect to see. Natural flavors are often of the citrus variety and added for taste. All of these are simple, harmless ingredients. Next is caffeine, a diuretic and stimulant known to be addictive.

What's left on the list of ingredients is what solidifies soda's bad name: sugar. Phosphoric acid is a chemical that adds a tangy or sour flavor by breaking down starches into sugar. According to Bowden, we should consume as little sugar as possible, especially refined sugar. "Zero would be a bull's-eye but is pretty much an unobtainable goal," says Bowden.

Why is it unobtainable? Because many products on supermarket shelves contain the final ingredient on our soda list: high-fructose corn syrup.
"It's included because it is a way cheaper form of sweetener than anything else," says Bowden. "It is also one of the single most horrific ingredients in the food supply." Adding high-fructose corn syrup to foods provides little or no nutrition and but lots of calories.

If this is the case, then what about diet soda: Does it help or hinder weight loss? "There's no hard-core scientific evidence that it hinders," says Bowden. "But there is a ton of anecdotal information and intelligent observation that leads one to think that might be so.

"New research shows that noncaloric food and beverages deregulate our innate ability to judge caloric intake. Secondly, there's the psychological part: Many people subconsciously think they're taking in less calories by drinking these crappy drinks and then subconsciously allow themselves more food.

"Third, there is some suspicion among nutritional scientists that sweet tastes, through a Pavlovian conditioning method, might signal insulin to release even though there are no actual calories or sugar. This is a theory I think has a lot of merit," he says.

Taking all of this into consideration, soda just doesn't add up to be a beneficial drink. Even the label on a can states that it is "not a significant source of fiber, vitamin A, vitamin C, calcium and iron."

Now that you have the facts and you're staring at a month's supply of soda you just bought, don't panic. Your purchase need not go to waste. According to numerous household cleaning Web sites, soda can clean your toilet, eliminate rust from a car bumper and remove grease from clothing. We're not kidding!

Reviewed by Susan Janoff, MS RD LD/N

See? That's what I've been trying to say. If you want to give my husband your soda he will use it to clean the rust off our batteries. :-)