Zucchini is one of my favourite vegetables because of how amazingly versatile it is. I add it into things like rice, quinoa and even savoury oatmeal to add some volume. It can be made into savoury breads or sweet cookies and muffins like this great recipe that I’ve made a few different times. You can play around with the recipe and add protein powder to up your protein intake for the day.
Here is the basic recipe.
Servings: 12 slices
Calories: 175 • Fat: 6 g • Protein: 3.5 g • Carb: 32 g
- cooking spray
- 1 cup all purpose flour
- 1 cup white whole wheat flour (regular whole wheat flour or almond flour would work)
- 1/2 cup brown sugar (not packed) (or Truvia calorie free sweetener for less carbs)
- 1-1/8 tsp baking soda
- 1 tsp vanilla
- 1/2 tsp salt
- 1/2 cup chocolate chips
- 1 large egg, beaten
- 2 tbsp melted butter
- 1 cup apple sauce
- 1-1/2 cups shredded zucchini (not packed)
Preheat oven to 325°F. Spray a 9×5-inch loaf pan with cooking spray.
Combine flour, sugar, baking soda, and salt in a large bowl. Mix well.
Add chocolate chips
In a medium bowl, mix egg, vanilla, melted butter, apple sauce and zucchini. Add to the flour mixture and stir until just blended.
Pour batter into the prepared 9×5-inch loaf pan
Bake 45-55 minutes, or until a toothpick inserted in the center comes out clean. Cool for about 10 minutes. Remove loaf from pan and let it cool before slicing.
Here’s a delicious recipe just waiting to be made. It includes my absolute favourite protein powder to bake with! If you already have a favourite, just sub it out.
2 Scoops Vanilla or cookies and cream Muscle Pharm Protein Powder
1/2 cup coconut flour
2 egg whites
1 whole egg
1/4 cup unsweetened apple sauce
1 tablespoon butter
1 tsp baking powder
1/2 cup baking stevia
1 / 4 cup chocolate chips
ICING (Optional but highly recommended)
1/4 cup fat free cool whip
1 tablespoon baking stevia
1 scoop Vanilla Protein Powder
4 oz fat free cream cheese
for 1/8th cake
There’s been a trend in recent check-ins with clients have a hard time hitting their protein goals (especially while trying to stay within their fat). Here’s a recipe that’s easy to make and will take you away from eating dry chicken breast.
1 Large garlic clove
Chopped fresh rosemary
Chopped fresh oregano
1 Teaspoon salt
1 Teaspoon Pepper
1 cup (250ml) Lemon juice
1 teaspoon olive oil
2 x 4oz boneless skinless chicken breast (weigh uncooked)
200 grams chopped red bell pepper (1-inch pieces)
200 grams chopped red onion (1-inch wedge)
- In a lare dish or a resealable plastic bag, mix rosemary, oregano, half salt and half pepper, 3 tablespoons lemon juice and half oil. Add chicken and coat. Seal bag and refrigerate for 30 minutes to martinate
- Heat grill. In a small bowl, mix remainder of ingredients and set aside
- Remove chicken from marinade and alternate chicken, onion and pepper on skewers leaving spaces between
- Place skewers on grill over medium-high heat. Cover grill and cook 10-8 minutes occasionally turning and coating with lemon juice mixture.
per ~ 10inch skewer
Get creative with this recipe! Exchange meat for your favourite alternative. For lean alternatives, use bison steak, elk steak, or turkey.
Our program, 416Life, is gaining traction! We’re proud to say that we currently have members on all three programs that 416Life has to offer.
We’re still in early stages and check-ins have only just begun, but already we’re seeing great progress with the members who have signed up.
416Life is a program ready to take on clients who are eager to improve the quality of their life through better eating and lifestyle choices.
If you are looking to make performance gains in the gym, achieve an ideal body composition, find balance between a social life and healthy eating or all of the above, make sure you visit the home page on our website and book your nutrition consult today! We have three different levels, which vary in degrees of intensity and commitment, providing everyone with an option that suits them best.
Visit the 416Life page for more info.
Check out the video above to see how we’ve created a template designed to make tracking your food easy.
Sign up for one of our three 416Life programs HERE and receive your own template with your own custom diet plan.
If you have any questions about the program or template, contact email@example.com!
The over-training syndrome – ever heard of it?
It looks like a cold, grey, rainy day – the most common symptom being fatigue. This will limit your workouts and will also be present at rest. Your muscles will always feel sore and you might find yourself a little more irritable and moody than usual. Studies have shown that athletes who are overtraining have an increased cortisol level, your body’s “stress” hormone. Depending on the type of training you do, your sympathetic or parasympathetic nervous system takes a beating and you’ll no longer be able to sustain usual heart rate or usual recovery rate while training.
It’s no secret that in order to see improvements you have to train hard. Rest makes you stronger. Breaking down your muscles over and over again without giving them time to recover does not.Instead of pushing yourself to the point of overtraining and then learning your lesson, let’s try and prevent this before it happens.
Over training can take forms in a couple different ways. Pushing your body to complete exhaustion by adding on multiple metcons or lifts after you’ve already taken a beating from your first hour of training. Or training full throttle 7 days a week without taking a day of rest. Unless you’re a dedicated competitive athlete, have slowly adapted to this type of volume, or are superman, this is much more taxing on your body than you think.
If this sounds familiar, let’s take a look at why you might be over training in the first place.
You can’t out-train a bad diet. It really is one of the hardest things to hear and even more difficult to fully understand and apply to your training. I actually think it might be the most difficult thing athletes try to understand. You’re overtraining because you’re trying to be the super magic unicorn who will finally prove everyone wrong – that yes, you can out-train a bad diet. You’re adding in extra workouts and more volume because maybe you had first, second and third breakfast.
This idea came to me only recently as I found myself trying to, once again, be that super magic unicorn. I used to be very guilty of this. I would create my own hybrid program of multiple WODs, accessory work, lifting etc. until I felt that I had put enough work in. Most of the time I would leave the gym feeling like I hadn’t done enough for the day. I would leave unsatisfied and would deem that workout a “bad workout”. Following a program and sticking to it was always incredibly difficult. I would blame the program for not seeing results and quickly change it up, or again, add more volume. Last year I decided to once and for all get my nutrition in check. Around this time, I started following a training program. This was the first time in my life I stuck to the program. I would enter the gym, do what was programmed for the day and I would always feel like it was enough. This time, I knew it was enough. I was seeing results. The program was working. I was eating to support the training I was doing.
At the end of the day, it isn’t your program that’s giving you issues – it’s your dinner. Focus on giving your 100% during every workout, no matter what it may be, and don’t forget that your nutrition requires 100% as well.
Not everyone has time to even risk over training and maybe you’re reading this article saying “God, even if I did want to workout all day every day, I would never be able to.” Your nutrition plays a huge role in that one hour you spend at the gym. Don’t let that effort go to waste. Fuel the hour properly so you know you’re able to give 100%, and then leave the gym confidently knowing that you did enough.
Here are few easy things to consider to make sure your diet it supporting your training:
Eat – A balanced diet is one of the most important elements to prevent overtraining. You have to eat enough to support what you’re putting your body through in the gym but not so much that you’re taking in more energy than you’re expending. If you’re looking to lean out, this is especially true. Talk to a nutrition coach or work one-on-one with a coach to make sure you’re eating the proper amount of food to get to your goals.
Don’t be afraid of carbs – They’re your friend. Carbohydrates are your body’s most preferred source for energy. Getting enough carbs and topping up glycogen stores after depletion makes sure that you’re ready to go for your next session. It also helps with overall alertness and energy levels for the rest of the day after your hard training session. Working with a coach can help you eliminate the trial and error of trying to find the amount of carbohydrates that works for you and your training regimen.
Be aware of your deficiencies – Take the time to get tested for any possible micronutrient deficiencies. If you’re feeling sluggish all the time (and have eliminated the possibility that your diet is to blame), check your b12 and iron levels. In the winter, make sure to take vitamin D!
As previously mentioned, working with a coach can help teach you lots about your body and what you need in order to optimize performance levels. We often forget that nutrition, although incredibly important, isn’t the only factor that can help or deter us from living a healthy lifestyle. With 416Life, we prioritize not only nutrition but also other lifestyle factors that come into play when looking to achieve certain goals. Mood, stress levels, and sleep quality are all at the top of our list when checking off things that can enhance our day-to-day life and also day-to-day performance in the gym.
Work with a 416Life Coach and start learning what’s best for your body and your lifestyle. If training and performance is your number one priority, we’ll guide you on how to eat to properly fuel your workouts and achieve your ideal body composition leaving you feeling confident that your training program is effective. If you’re generally active but your goals lie outside of the gym, we’ll make sure that your time is well spent in the gym and that the rest of your lifestyle choices are made to support whatever goals you may have.
I look forward to working with you.
Mark Jenkins, MD http://www.rice.edu/~jenky/sports/overtraining.html