Nutrition Mix!

I heard paleo is best!
Well, I heard that the keto diet is best!
No vegan is best! 
Well my neighbor said carnivore is best! 

WAIT WAIT WAIT WAIT A MINUTE. 
Do you ever get confused about what to believe? I know I do, and I have a few degrees in this field. 

My mentor once told me that her favorite phrase is "How is that working for you?". And if it IS in fact working....keep doing what you are doing. If it is NOT working, then change something up. 

This week's post is going to be a short and sweet variety of some of my favorites. I will add more favorites in the upcoming weeks. Enjoy. 

Favorite Podcasts

1.) Have you checked out our MiFit podcast? It covers everything from nutrition to exercise to recovery to mindset. They have a variety of guests speakers and experiences. I take away something new to implement after every pod cast. You can apply and trust what you hear from Chris and D.J. ​

2.) If you can get past some vulgarities, The Joe Rogan Experience is a comprehensive, unscripted, favorite of mine. He just had one of my favorite leaders in nutrition Dr. Rhonda Patrick on for a second time and I learned (and always learn) so much from her. 

3.) The Tim Ferris Podcast​ is eclectic. Yes it covers nutrition, movement, exercise science and health. It also touches on the economy, real estate, investing, entrepreneurship, body hacking and so much more. ​

Favorite quick, healthy places to eat out

Don't have time to do a sit down dinner?
Don't want to cook dinner tonight? 
Just in the mood for someone else to cook for ya? 

Check out these places for a balanced meal. 

1) HYVEE: Surprised?

Hyvee has a variety of "faster food" restaurants in every location. From sushi to Mexican, hibachi and salad bars. You can omit the rice, add extra protein, skip the fried sides and add extra greens. Their chefs will do made-to-order meals with any dietary specification. Next time you are hungry, check out their various locations. 

2) CHIPOTLE: I know the coaches will be glad to hear, and I hope you are too, that Chipotle is a fantastic out to eat option. 
​
Five Healthy Food Tips for Eating at Chipotle

1. Limit the three C'S SOUR CREAM and CHEESE and CHIPS
One ounce of cheese contains 100 calories and 8.5 grams of fat. 
One ounce of sour cream contains 120 calories and 10 grams of fat, 7 grams of saturated fat.
Four ounces of chips contain 570 calories and 27 grams of fat. 

These are things you can have every now and then, especially if you are focused on body composition. If not, go for it! 

Depending on how much cheese/sour cream you request on your creation, you could be adding 100-500 calories to your meal. And possibly even 40 grams of fat. 

2. Bowl, Salad, burrito or tacos?

-Flour Tortilla: 290 calories, 7 grams of protein, 9 grams of fat. 
-Soft Tacos: (3 soft taco shells) They usually give you three, so I multiplied the per taco facts by three. 270 calories, 7.5 grams of fat, 3 grams sat. fat, 6 grams protein. 
-Hard Tacos: (3 shells) 180 calories, 6 grams of fat. Go for hard shell tacos if you are trying to be even healthier. It has more fiber.
-Bowl: All ingredients. 0 wrap. These are my favorite personally. 
-Salad: The dressing contains 270 calories, 24 grams of fat (WATCH OUT FOR THIS).  If you choose the salad, good for you, but replace the dressing with a few sides of salsa and even guac. 

If you aren't going for the burrito bowl,  the hard tacos are the winner for health. But even more interesting is the fact that the tacos are pretty similar to the burrito tortilla serving. Many people think that the soft tacos are much better than the burrito. No so much.

My suggestion: Order the burrito bowl, which is lined with peppers (yeah for extra veggies), throw in your protein, beans (skip or limit the rice unless you are eating this after your workout for dinner), load up on the salsa and healthy fats! 

3. Add the Fajita Veggies!
Wow, at only 20 calories per 3.5 ounce serving, you'd be a fool not to add these tasty veggies to your meal. Did I mention that they taste delish?

4. Salsa Salsa and more Salsa!
Salsa adds a ton of flavor, without the fat and calories. Load up on the salsa. Especially the Green Tomatillo salsa which is low in sodium and calories, only 15 calories per 3 ounces. Compare that to 240 calories per 2 ounces of sour cream!  Salsa can add lots of flavor without adding in a lot of calories. 

5. Where's the Protein?
The meat options at Chipotle are about the same. Just under 200 calories, hefty amounts of protein (barbacoa with 24 grams to the chicken with 32 grams). Around 7 grams of fat. Vegetarian or Vegan? Complete proteins are achieved by combining beans and rice. 8 ounces of rice/beans contains 9 grams of protein.Note that this option will be higher in total carbs. 
Meat eater? Go for it. Consider adding extra protein in (AFTER YOU'VE ADDED ALL YOUR TOPPINGS) Trust me, you will get way more bang for your buck this way. 
Vegetarians/Vegans will enjoy the rice and black beans.

Bonus Tip: What about the guacamole????
OK, I can't leave off my favorite part: the guac. Chipotle prides itself on delicious fresh guac, and I have to agree that for a "fast food" chain, this guac rocks. 150 calories per 3.5 ounces and 13 grams of fat. 11 grams of fat are heart-healthy monounsaturated avocado oils which have been shown to provide a plethora of health benefits. 

Yes guac is extra...but so are we, so go ahead and order it. 
***I used http://kblog.lunchboxbunch.com/2009/02/eating-at-chipotle-five-healthy-tips.html for many of these nutritional facts. 

​What are some the topics you'd like to learn about?
Message me so I can incorporate them into my favorite things. 

Here's to a healthy week!
~Coach Kristin