Lifestyle

Pulled BBQ Chicken Potato Skins Recipe

PREP TIME
~10 minutes
COOK TIME
~1 hour 20 minutes

Nutrition Facts

Number of Servings: 4
Amount per serving: 327 Calories, 38g Protein, 28g Carbs, 7g Fat

INGREDIENTS

  • 2 lbs small dutch potatoes
  • 1 lb (raw weight) chicken breast
  • ½ cup favorite BBQ sauce
  • 1 cup reduced fat shredded cheddar cheese

COOKING INSTRUCTIONS

  1. Preheat oven to 425 degrees
  2. Line a baking sheet with foil
  3. Rinse potatoes and pierce with a fork
  4. Place potatoes on a baking sheet and bake for about 1 hour or until tender
  5. While potatoes are cooking, boil chicken for about 8-10 minutes or until cooked through
  6. When chicken is done, shred it by using 2 forks
  7. Toss the chicken with the BBQ sauce and set aside
  8. When potatoes are done, remove from the oven and allow to cool enough to handle
  9. Cut the potatoes in half and scoop out the middle, leaving a small bit of potato along the sides
  10. Evenly divide the pulled BBQ chicken among the potatoes
  11. Sprinkle with shredded cheddar cheese
  12. Return to the oven and bake an additional 20 minutes or until cheese is melted
  13. Finish off with extra BBQ sauce, if desired

Notes:

*You can swap the chicken breast and cheese for your favorite vegan or vegetarian friendly protein choice.

**Please note that the macronutrients calculated below are using 1lb of potatoes including the center. The actual carb count will be less depending on the amount of center potato you remove.

Thanks to MuscleandStrength.com for the recipe!

Should I be Taking a Protein Supplement?

One of the most popular words I hear around the athletic community is “Supplement”. What do you take for a supplement? What brand of whey protein do you use? Are you cycling through creatine? What about those BCAAs? This is most definitely a loaded subject and one that I could write a dissertation about. Today’s focus will be on educating ourselves on protein and skimming the surface on protein powders.

Let’s start by reviewing protein. Protein is one of the three essential macronutrients from which we get energy (aka calories). Protein is made up of building blocks we call amino acids. There are 20 in total, 9 of which are essential meaning we have to get them from external sources (food). Some of protein’s functions include enzyme and hormone production as well as building and repairing muscle, skin, nail and hair.
How much protein do I need daily?
The RDA (Recommended Dietary Allowances) for protein is 0.8 g/kg of body weight per day for the average adult. There has however been some debate about whether this amount is enough to promote optimal health. Protein is important especially in those looking to increase their physical activity for fitness or sport. Not enough protein and the body will break down protein in the muscle and use it for energy. It’s no surprise that more active individuals would require more protein compared to those who call walking to the bus stop their daily sweat.

Protein requirements will vary greatly depending on many things; what type of athlete you are, your weight, age, exercise intensity, duration, physical preference, and diet quality. Endurance athletes require 1.2-1.4 g/kg of body weight per day where as strength and power athletes require 1.2-1.7g/kg. Some suggestions recommend 1.1 to 1.4 g for recreational athletes. (Fink, 2009) 

Picture

Is protein supplementation necessary? 
The International Society of Sports Nutrition suggests high-quality protein from food is enough to repair muscle tissue and improve performance (Campbell, 2007). High quality proteins come from milk, egg, soy, meat and fish. These sources contain all the essential amino acids. Leucine, an essential amino acid, may actually play a very important role in initiating muscle protein synthesis. Leucine-rich proteins include dairy products, beef, poultry, seafood, pork, peanuts, beans, lentils, and soybeans. Some evidence also suggests that 10-20 grams of high quality protein in the early recovery period is enough to maximally stimulate protein synthesis (PEN, 2014). Whey and soy protein for example are high quality proteins. Rice and pea protein however are not complete proteins.

Protein supplements are no more or no less effective than food for building muscle mass when dietary energy intake is adequate (PEN, 2014). Even though that may be the case, I don’t ever rule out protein powder. Of course as a Dietitian I am a big supporter of food through nutrition, but powders can be of benefit for some.

For starters it’s extremely convenient. Here’s a scenario; you finish your workout, socialize with your pals for 10 minutes, commute home, answer some emails, make your meal, and finally start eating 2 hours post exercise. You have already missed the most critical time for refueling. Taking protein powder and having this on your way home with carbohydrates would be of benefit to your recovery.

I might also recommend a supplement for those who don’t have much of an appetite following a workout. By simply not eating any protein you risk protein catabolism; where your body may utilize muscle protein as an energy source when its glycogen stores are depleted. Powders are also an easier and faster way of consuming protein. Making a smoothie with some yogurt and fruit, or munching on a homemade protein bar with dried fruit and whole grains is clearly a much better alternative to not eating, which many of us are guilty of doing when the thought of making a meal is exhausting in itself.

Some of the reasons why I might not support them? As an isolated macronutrient, protein powders lack other nutrients that naturally accompany proteins found in food. Beef has iron. Salmon contains healthy fats. Yogurt has calcium. Protein supplements do not contain these nutrients. When we eat food sources of protein, we often eat them in conjunction with other whole foods that offer vitamins, minerals, carbohydrates, and heart-healthy fats that are not found in protein supplements.

At the end of the day, taking a protein supplement comes down to lifestyle habits and really what’s most convenient for you. Is it a good source of protein for recovery? Sure. Should you substitute it for a meal? No. If protein powder is what works for you, try to accompany it with food sources that are rich in carbohydrates, electrolytes and fluid for recovery. Now at this point you might be asking yourself “but what kind of supplements would you suggest”? A topic for another time readers…

Emilie Trottier, RD, Sports Dietitian

Emilietrottier.RD@gmail.com

References

Fink HH, Burgoon LA, Mikesky AE. Endurance and Ultra-Endurance Athletes: Practical Applications in Sports Nutrition. Sudbury, MA: Jones and Bartlett; 2009

Campbell B, Kreider RB, Ziegenfuss T, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007;4:8

PEN. Sport Nutrition Evidence Summary. The Global Resource for Nutrition Practice. 2014

Sweet Potato Black Bean Quesadillas

YIELD: Serves 6 TOTAL TIME: 30 minutes

Ingredients:

  • 450g sweet potatoes, scrubbed but not peeled
  • 1 tablespoon chili powder
  • 1 tablespoon cinnamon
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon kosher salt, divided
  • 1/2 teaspoon ground chipotle chili pepper
  • 2 teaspoons extra virgin olive oil
  • 200g medium yellow onion, diced
  • 250g large green bell pepper, cored and diced
  • 2 cloves minced garlic
  • 1 (15-ounce) can reduced sodium black beans, rinsed and drained
  • 6 medium-sized 100% whole wheat flour tortillas
  • 1 1/4 cups freshly grated sharp shredded cheddar cheese
  •  Optional toppings for serving: light sour cream (or plain non-fat Greek yogurt), diced avocado, salsa, chopped fresh cilantro
  1. Cut potatoes into 1-inch chunks. Place in a large saucepan, cover with water, then bring to a boil. Continue boiling until the potato chunks are fork tender, about 8 minutes. Remove pot from heat, drain the potatoes, then return the potatoes to the pot and mash. Stir in the chili powder, cinnamon, cumin, smoked paprika, 1/4 teaspoon kosher salt, and chipotle chili pepper until incorporated. Set aside.
  2. Meanwhile, heat the olive oil in a large skillet. Add the onions and peppers and sauté until beginning to soften, about 3 minutes. Add the garlic and remaining 1/4 teaspoon salt. Continue to sauté until onions are translucent, about 5 minutes more. Stir the sautéed vegetables into sweet potato mash. Stir in black beans until all ingredients are evenly distributed.
  3. Heat a large skillet over medium heat, then lightly coat with cooking spray. Place a single tortilla in skillet, then spoon a heaping 1/2 cup of filling onto half of the tortilla and sprinkle with 3 tablespoons of shredded cheese. Fold the empty half of tortilla over the top. Let cook until the bottom of the tortilla is browned and lightly crispy (about 1-2 minutes), then flip and brown the other side. Serve immediately with any desired toppings.

NUTRITION FACTS Serving Size: 1 quesadilla, without extra toppings

Amount Per Serving: Calories: 364 Total Fat: 13g Saturated Fat: 5g Cholesterol: 25mg Sodium: 716mg Carbohydrates: 52g Fiber: 10g Sugar: 9g Protein: 15g

 

Thanks to WellPlated for the recipe!

http://www.wellplated.com/sweet-potato-black-bean-quesadillas/

Macro Tetris

Hey Lifestyle Challengers!

We are here to announce our very first weekly challenge. We’re into week 2 of our Lifestyle Challenge and we have noticed how dedicated our members have been at making certain foods fit their macros. So what’s up for this week? #macrotetris. We all know that not every day can be a perfect day for eating, so when you’re left with 33g of protein, 7g of fat and 0 carbs at the end of the day… what interesting food combinations are you going to consume just so you hit your daily breakdown? We want you to share your most interesting food combinations that you have consumed in a pinch in order to “make it fit”.  How to participate:

1)Build your macro saving concoction

2)Snap a picture and post it to the Facebook group, or instagram and hashtag #CF416lifestylechallenge #416macrotetris

3)Include the macro’s that you needed to make up

4)Deadline Friday, January 27th 11:59pm.

The most innovative meals (voted on by the coaches) will win one of our weekly prizes.

Good luck and make it fit!!!

Brownie Batter Overnight Protein Oatmeal

Ingredients:

  • 1 cup
 Unsweetened almond milk (or low fat milk of choice)
  • 1/2 cup
 Plain low fat Greek yogurt (or mashed banana, or pumpkin)
  • 2 tbs
 Unsweetened cocoa powder (or more, to taste)
  • 1/8 tsp
 Salt
  • 2 tbs
 Baking stevia (or 1/4 cup sweetener that measures like sugar) [1]
  • 1 cup
 Old fashioned oats
  • 1/4 cup
 Protein powder (or additional oats)

 

Macro’s:

Per Serving

Calories: 273

Fat: 6g

Saturated Fat: 1g

Carbohydrate: 40g

Fiber: 5g

Sugar: 6g

Protein: 20g

 

Instructions:

In a small bowl, mix all of the ingredients together. Divide between 2 small bowls, mugs, or mason jars. Cover and refrigerate overnight (or for at least an hour (or more) so the oats soften and absorb the liquid). Top with chopped nuts or topping of choice if desired! Enjoy cold, or microwave for 30-60 seconds to enjoy warm!  Creates 2 servings.

recipe method

https://dashingdish.com/recipe/brownie-batter-overnight-protein-oatmeal/

Week 1 Down!!!

Lifestyle Challengers!

Congratulations, you’ve survived week one of the challenge! Now with a full week of macro counting under your belts, you may be looking for some clarification on a few things. Below are some nutrition education tips to keep you on your clean macro game, as well as an important additional to the points system.

 NEW RULE. Hitting your macro numbers within 5% can be very difficult. We don’t think you should get penalized if you ate well all day but didn’t hit your numbers. Starting today a new rule will be added; if you ate 100% clean but didn’t hit your numbers, give yourself a solid 3 points. All other points rules stand the same.

We’ve been getting some questions on how to best measure food. A nutrition label will give you the information for a product as is. So if it’s rice or oats you are measuring, the nutrition information is based on the raw form of that food. For simplicity, measure your food out in raw form. Water can be lost or gained in the cooking process which can affect the density of food, but this does not affect its macronutrient content. When measuring vegetables, it’s best to use a scale to measure the edible part of the vegetable you will be eating.

Another area to clarify is about oils and how to account for these in cooking. This is a tricky question based on what it is you are cooking. Some oil is lost in cooking while some is absorbed into food. If you’re using a quick spray of oil, the amount is negligible and doesn’t need to be accounted for in your macros. If you are adding say 1 tbsp of oil to a pan and majority of it is getting absorbed into the food with a small amount left over, assume all is included into your food.

When choosing cheese, make sure you are looking for the Milk Fat percentage on the label. This is listed as M.F. %. The picture below shows a feta cheese with M.F. 16%. Cheeses with over 20% M.F. are not allowed. This is to help keep your protein rich food sources low in fat which allows you to choose healthier fat sources from vegetable oils, avocado, and nuts/seeds.

Cheese

Now onto week 2! If your first week wasn’t where you wanted your points to be, don’t sweat it! As you become more comfortable with the guidelines and portion sizing, you’ll become more comfortable with macro counting.

Here’s to looking good naked!

Happy counting,

-Emilie