A Quick Guide to Meal Prep

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Last week on the blog we offered our readers an easy recipe to make eating healthy during the week much easier. (Easy Chicken Salad)

This week, in addition to a simple recipe, we at Norton wanted to provide a quick guide to meal prepping, so that:

 1. You can make and design your own meals, 

 2. You understand why it's important to plan your meals ahead of time.

Prepping your meals before your week begins enables you to be sure that you are sticking with your goals. Whether you have a calorie goal, a macro goal, a "points" system, having and cooking your food in advance puts you in control of your food intake and keeps you on top of your goals. 

Another positive aspect of meal planning is that getting your meals cooked, portioned out and in the fridge means no worrying about making food during the week, no desperate stops at fast food restaurants (which is where regret normally begins), and that the diet part of your fitness regimen is off your mind...because it's already done!

Knowing why to prep is one thing, but knowing what to make is another. Throughout the next weeks we have some awesome recipes to offer you, but the main things to keep in mind is that you need protein, fiber and some fat. Basically, a protein, some type of grain or starch, vegetables (the more vegetables the better!) and some healthy oils. This combination will keep you satiated, and provide the fuel your body and muscles need to perform at their peak. 

This week's recipe has it all. (And makes enough for 8 meals. Or enough for 2 people for 4 days. If you're only cooking for one, then half the recipe.) 

Grilled Chicken and Veggie Bowls

Gather:

• 16 oz cooked quinoa

• 16 oz cooked brown rice

• 4 cups roasted asparagus, chopped

• 4 cups roasted broccoli florets

• 4 cups roasted cauliflower florets

• 32 oz grilled/baked/broiled chicken, cubed

• 8- 3-cup tupperware containers.

• Salsa or Hummus

Method:

Directions

 -Place 1/4 cup brown rice and 1/4 cup quinoa into each container. 

-Top with a total of 1 1/2 cups of your cooked vegetables. Mix up the type of vegetables for each bowl so you have a variety each day.  Add 1/2 cup of the chicken.

-When re-heating, add salsa or hummus to add flavor to bowls. 

Note: To roast vegetables, place them onto a large baking sheet, drizzle lightly with olive oil, and season with kosher salt and pepper. Cook in oven at 375 degrees until fork tender. Time will vary depending on vegetable.

Enjoy, and stay fit!

New Year, New You! Easy Chicken Salad

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So, the resolutions have been made, the gym routines started. But now that the excitement of making the promise to change has begun to wane... how do you keep your goals on track? Eating healthy can mean a lot of different things depending on the results you are looking for, but sometimes it isn't that we don't want to eat healthy... we just don't know what to eat!

Over the next few weeks here on the blog, Norton Fitness is going to offer a few recipes that you can easily make ahead for lunch for the week, that are healthy, high in protein and contain as many fruits and vegetables as possible. The combination of these nutrients will keep you healthy, satiated, and are quick to prepare...so no more excuses!

This week we have chicken salad, but depending on your diet you could easily sub in tempeh or tuna. Make the recipes work for you and your goals. 

Ingredients:

• 4 chicken breasts/ OR 2 large cans of White Albacore Tuna OR tempeh. Prepared. (chicken can be boiled, baked or grilled. Tempeh should be grilled or sautéed)
• 1 cup Greek yogurt, plain and unsweetened. (if dairy is not your thing, use an alternative plain Greek yogurt, like almond milk or coconut milk)
• 1/2 cup dried cranberries
• 1 1/2 cups celery, small diced
• 1/4 cups sliced almonds or walnut pieces
• salt and pepper as needed

Optional Ingredients:

              

              1/2 medium sweet onion

              1/2 cubed avocado

Method:

1. After the chicken or tempeh has completely cooled, cut the pieces into large chunks. (If using tuna, just chunk with fork) Mix with the yogurt, dried cranberries, celery, salt, and pepper and additional ingredients if desired. 

Store in 2-3 separate containers for a quick and easy lunch. Serve over greens or on multi-grain bread. 

 Preparation, planning and consistency are the keys to every life change and health routine. Set yourself up for success!

Happy New Year Smoothie!

Happy New Year! We hope everyone was safe + healthy on New Year's Eve. And even if you overdid it a little, we have a Green Smoothie Recipe for you to start 2014 off right.

A lot of people resolve every year to get into better shape.  And, honestly, there's nothing wrong with that. Pledging to improve your health every year is a wonderful goal, and even if you slipped up a little last year, just put yourself right back on track by eating right, and getting your body out and moving. (and if you are interested in exactly how to get your body moving, give us a call and we can help with that too!)

Green Smoothies look a little daunting, because... they're green! But, given the right ingredients, they can be a great way to incorporate more veggies and fruit into your diet in a tasty, healthy way that you will look forward to in the morning, or after a workout (or anytime you're near a blender!) Today's recipe is more of an introductory Green Smoothie recipe, for those who still need it a little bit more sweet. The rule of thumb is, the more fruit, the sweeter. So, if you want to cut down on calories a little, or want to cut down the sweetness, just use less fruit. Easy as that. Try this one out and make 2014 your fittest year yet.

Gather:
1 large orange, peeled and segmented
1/2 of a large banana, cut into chunks
6 large strawberries
2 cups spinach
1/3 cup plain Greek yogurt/ or Coconut yogurt
1 cup ice
A powerful blender

Method:
Put all ingredients into a blender and blend until smooth. Serve in glasses. Enjoy!

For more tips + motivation, check out our Facebook page at Facebook.com/nortonfitness or follow us on twitter @NortonFitness!


Note: green smoothies are different than 'green juice'. Green juice is made from using a juicer to extricate all of the liquid from a vegetable or fruit. 

Yoga to the Rescue

Seated Twist

Camel Pose

Good food, good friends, great memories. At this time of the year we seem to indulge in all of the best things in our life. One thing we tend to overindulge in, is holiday meals. (and then we don't move around enough afterward!) This week on the blog, we at Norton Fitness have a little guide of yoga poses to help you digest, decompress and prevent you from getting too ill after all of the holiday festivities. (After all, it's better to be filled with joy-- not guilt!)

These few poses are easy, quick (it will take you no more than 5 minutes to do and hold all of them) and you will feel less stuffed, bloated and sick than you did when you began them.

Our first pose is a seated twist. This works by twisting your organs (in a gentle detoxing way) and helps  to get things moving-- if you know what we mean. You get into the pose starting in a seated position. Move your right heel by your left sit bone and left leg over right knee. Your right elbow comes to your left knee and left am swings around behind you. Spine straight.Deep breaths for 30 seconds, and then switch sides.

Secondly, Camel Pose, extends your torso which relieves abdominal cramps. Starting on your knees, bring your palms to your lower back, or to the soles of your feet. Make sure to thrust hips forward and hold poses for 30 seconds to 1 minute.

Finally, Cobbler's pose or Butterfly stretch. This should look familiar from elementary school gym class. Sitting upright in a seated position, bring the soles of your feet together in front of you, with your hands on your feet. Next, keeping your spine straight, fold forward as you exhale. Press your elbows into your inner knees to deepen the stretch. Take 5 deep breaths.

Don't you feel better already? Enjoy time with friends, family and get the most out of your time this season.
Happy Holidays from Norton Fitness!

Healthier Hot Cocoa

Nothing says winter like a steaming cup of hot cocoa. Whether enjoyed by the fire, on the couch watching movies or as a post workout treat, hot cocoa just has a way of hitting the spot. If you have been using the store bought kind, though, you may want to take a gander at the ingredients…scary stuff. The kind that comes pre-made in little packets usually contains a host of unhealthy and disturbing chemicals that are not the type of nutrition that you want to be putting in your body. 

The good news is that you can make your own hot cocoa VERY easily, inexpensively, and it is much tastier (and healthier!). In fact, not only are you kicking all of those nasty chemicals to the curb by making your own cocoa, you are getting the benefit of all of the wonderful antioxidants that chocolate contains. (That's right, chocolate IS good for you!) Health Benefits of Chocolate

So snuggle up, grab a sauce pan and the following ingredients, and drink to your health (and keep cozy in the process!).

Note: The following amounts are just a guide, feel free to adjust recipe as needed for taste. Some of us prefer our hot chocolate sweeter, or with more cocoa..experiment!

Gather:

• 1 1/2 tablespoons 100% cocoa powder (Ghiaradelli or similar)
• 1 tsp vanilla extract
• 1 cup organic whole milk, Almond Milk or Coconut Milk
• 1/2 tsp cinnamon
• Stevia or Agave to taste 

Method:

>Pour all three ingredients into a small saucepan and heat over medium-low heat.

>Stir constantly until the ingredients are fully combined and the milk is hot.

Serve immediately.

Be well!

A Sweeter Sugar Cookie

No matter what you celebrate, decorating sugar cookies can be dangerous. They're delicious--in any shape. But, often, eating them together as a family or receiving them from well-meaning friends is just as much part of the tradition as making them.

Of course, making the holidays healthier shouldn't be at the sacrifice of good taste. So we set out every week to find a recipe that is low-stress, delicious and that doesn't make you miss the old unhealthy recipes. This week, we have a recipe for Vanilla Sugar Cookies that is dairy free, gluten free and of course-yummy! 

The recipe does call for white rice flour and coconut flour, which are alternatives to regular not-that-nutritious flour. Both are easily obtained from your local health food store, and we have seen them more and more at your local grocery store. **these are especially popular with paleo and gluten-free dieters. **

Gather: 

1 cup sugar

1/2 cup coconut butter or oil

1/2 cup soy or almond milk

2 tsp vanilla extract

3/4 cup white rice flour

1/3 cup coconut flour

2 tbsp potato starch

1/2 tsp baking powder

Method:

Preheat oven to 350 degrees

Cream coconut butter or oil together with sugar using an electric mixer. Beat two minutes.

Add vanilla and soy or almond milk and beat for an additional minute.

In a separate bowl, mix all dry ingredients together.

Add dry mix to wet ingredients and mix until blended, the batter should have a moist and fluffy consistency.

Bake 10-12 minutes, makes about 24 cookies.

Note: these are best when just baked as rounded tablespoons onto a cookie sheet, but can be cut and shaped also. 

If you are looking for a healthier vanilla frosting, check out this link to Paleo Baking Company Vanilla Frosting.

Enjoy and Happy Holidays from Norton Fitness!

"Let's Make this Quick!" Dinner

Thanksgiving is over and amidst the holiday parties, the late nights at work, and the stresses of the season, sometimes we just need something quick and easy for dinner.

It's even better when it can be healthy too. This week's recipe is all that and super delicious, using ingredients you probably already have in your pantry and freezer. We may not all have much time when things get busy, but having some quick go-to meals can be the key to keeping your health and fitness a priority. This is especially true when there are so many unhealthy alternatives presented to us during this time of year!

Treat yourself to a home cooked, fit meal that will warm you up and keep your holiday stresses at bay.


Gather Together:

• Approximately 3 cups of shredded chicken (grab a rotisserie chicken or shredded chicken from the deli to make this even easier!)
• 16 oz bag of frozen broccoli (cooked)
• 1 container of cream of mushroom soup*
• 1 cup of shredded cheddar cheese
• Garlic powder and pepper to taste

Method:

1. Preheat oven to 350 degrees.
2. Mix all ingredients together in a bowl
3. Pour into a 9×9 baking dish and cook for 25 minutes.
4. Serve over Wild Rice or Quinoa

*It's up to you what type of Cream of Mushroom Soup. We prefer brands thats aren't full of unidentifiable ingredients.. Keep it simple and healthy!

That's it! Seriously. The whole meal is prepared and cooked in 30 minutes. Hearty, hot, holiday season dinner that doesn't take up your time, and is so much healthier than going out to eat. Give it a try this week.

Happy Holidays!