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Posts tagged ‘nutrition’

Your Go To Guide for Quick Summertime snack options

First increase the size of your water container or double your containers.  If you are a cold water person, throw one in the freezer, and when have finished your first container, you’ll have a nice cold one thawed and ready to drink!

For the family, I  like the small Igloo water coolers with the spout on the top, which allows you and your family to drink directly from the container or fill up your container with cold water. If you are looking at saving money and reducing waste, pick up several containers, and label one for each person in the family.  Let your kids decorate them to encourage regular usage and to make sure you get them back at the end of the day!
My choice of drinks:   Rehydrate Drink has a 1:1 ratio of sodium and potassium, two of the most vital electrolytes that are lost when we sweat.provides the necessary nutrients to maintain proper metabolism and delay the onset of fatigue.
Rehydrate!  Yummy flavors.
  • Helps the body stay hydrated during physical activity or during low hydration
  • Provides a full spectrum of crucial electrolytes for improved electrolyte balance
  • Includes amino acids to help feed your muscles
  • Helps prevent cramping during and after exercise
Rehydrate Gels! Lemon flavor with only 80 calories
  • Allows for immediate and sustained energy with Sequential Carbs
  • Facilitates hydration in conjunction with plenty of water
  • On-the-go portable and convenient pouch for everyone
Rehydrate OTC  Bottles – Available for a limited time.  Free shipping. 
Convenience Bars!  Raw, Chocolate, Peach, Apple cinnamon, and Meal (protein)
  • Great for option for your kids and knowing that you are giving them good quality ingredients.
  • Quick on the go meals and snacks
Shakes  The only balanced high – grade meal replacement shake that I have found that actually tastes good and digests well.
Informed Choice Certification” means its safe for the whole family and any athlete.  
Kim Howard, Independant Advocare distributor 314-323-9183


Meatball Muffins

Meatball Muffins with Sauce

Love my meatballs!  My grandma Petrella used to make huge meatballs to go with a huge pot of spaghetti and sauce.  Her recipe includes adding Italian breadcrumbs but here’s a heartier version that adds some fiber and makes for a quick snack.

Ingredientsmeatballs pan
Quaker Oats – Quick 1 Minute – Dry, 1 cup
2 large eggs white, fresh, (you can use all whites, 3)
Lean Ground Turkey Breast, 2 lbs
Onions, raw, 1 cup, chopped (white or yellow)
Celery, raw, 1 cup, diced
Ground cumin, 0.5 tsp
Herb – Oregano, Dried Ground (1 tsp), (you can also use Thyme)
Mustard (I used Brown Mustard) , 1 tsp
Black pepper (spice) 2 tsp
Salt, 1 tsp
Garlic , 2 cloves, crushed
*Hot pepper spice optional (I used 1 tsp of a sweet pepper mix)

Your favorite tomato sauce, fresh made or low sugar and sodium.

Pre heat oven to 350 and spray muffin pay with some cooking spray (or coat with olive oil) Mix all the ingredients in one large bowl with hands or spatula until well combined. Roll the mixture into balls and place each one in the muffin pan.
Bake for 30-35 minutes. This recipe Makes 12 muffins. If you want a meatier muffin, add ½#. You can pop them in the microwave for a quick snack or top them with sauce , and serve with a side of green beans for a meal.

You can pop them in the microwave for a quick snack or top them with sauce , and serve with a side of green beans for a meal.

Eat Carbs for Energy and Recovery

Carbs have gotten a bad rap over the last decade. I often will have customers tell me they are limiting their carbs for their goal of limiting calories “I quit eating bananas, I thought bananas were high in carbs?” “I crave bread” . Limiting carbs puts you at a huge disadvantage for weight management and performance.

Its not the carbs that are bad, its the type of carbs you are eating. You need carbohydrates for energy! At least 50-55% of your daily food choices should come from carbohydrates, and preferably they should come from fruits, vegetables, and whole grains. Examples of whole grains include whole oats, barley, quinoa and other grains; whole wheat pasta or breads, popcorn and multi-grain selections of wild rices and legumes.

The USDA recommends that you make at least half your plate fruits, vegetables and grains. This means you need to include a salad at almost every meal or a side of fruit.  Again, this means you have to eat vegetables if you truly want to manage your weight.  

Pre and Post workout, bike ride, golf game, you need carbs for recovery.  Your body is craving energy and you need to feed it!  Choosing healthy food within 30 minutes to 2 hours post workout will improve your body’s recovery from activity.  This means you may experience less fatigue and soreness in the following days.  

If you are wanting to lose weight, the best advice I can give is to watch your choices and portion sizes.  30 grams of carbs post workout will enable your body to recover and keep you from wanting to inhale everything in sight the next time you eat.  Some great options include a bowl of oatmeal made with milk or soy milk with fruit, cinnamon, and some yogurt or an egg or two; an Advocare Meal Replacement shake with fruit, or a Post Workout Recovery shake; or a huge salad with veggies, chicken, and evoo/balsamic vinegar dressings.  

Advocare has some great options for recovery and performance.  My favorite is the Biocharge!!! Click here to see a timeline of how these products are used.

Easy Pumpkin Protein Muffins

I loved the idea of pumpkin muffins, but after reducing my intake of gluten and increasing my protein intake, I knew I had to be creative.  I searched the net and talked to friends, and this is the best recipe I came up with!  Key, you must use baking powder or else all you will get is mush. 

These are only 86 calories (may vary according to your protein powder), 9 carbs, 1 fat, and 13 protein! This makes 12 muffins.

Preheat oven to 375F

-1 cup of oatmeal processed in a blender/food processor into flour. *1 cup BEFORE it is processed, it will be less afterwards*
– 5 scoops of vanilla protein powder. * I use Advocare’s Muscle Gain but you could also use the Vanilla Meal Replacement Shakes, or get crazy with their seasonal Orange Cream  Meal Shakes!*
– 1 tsp Baking Powder
– 3 Egg whites from large eggs.
-1 cup of  pure pumpkin puree or canned pumpkin
– 1/2 cup of no sugar added apple sauce

-1 tsp of cinnamon *or more to your preferred the taste. *
– 1 tsp of pumpkin pie spice *

Bake at 375F for 15-20 minutes depending on oven. Top with crumbled walnuts or pecans if you choose