Fueled Life Nutrition

One of our most popular recipes! Easy to prep in just 15 minutes and a great source of protein for your on the go breakfast 🏃‍♂️‍➡️

Ham and Cheese Quinoa Cups

Ingredients

➡️ 2 cups cooked quinoa (about 3/4 cup uncooked)
➡️ 2 eggs
➡️ ⅓ cup egg whites (2 egg whites)
➡️ 1 bag of frozen, riced cauliflower (or 2 cups shredded zucchini squash)
➡️ 1 cup shredded sharp cheddar cheese
➡️ 1/2 cup diced ham
➡️ 1/4 cup loosely packed parsley, chopped
➡️ 2 green onions, chopped
➡️ salt & pepper

Instructions

➡️ Preheat the oven to 350 degrees.
➡️ Combine all ingredients in a large bowl and mix to combine.
➡️ Liberally spray a muffin tin with non-stick spray and spoon the mixture to the top of each cup.
➡️ Bake for 25-30 minutes, or until the edges of the cups are golden brown. Let cool for at least 5 minutes before removing from the mini muffin tin.
➡️ To freeze: Place baked cups on a baking sheet then freeze until solid and transfer to a freezer bag. Microwave for 20-40 seconds depending on how many you’re reheating.
➡️ For mini muffin tins: Bake for 15-20 minutes

Nutrition: makes 14 regular-sized muffins. Per muffin - 82 calories, 3 g fat, 6 g net carb, 6 g protein

Pre and Post Workout Nutrition

✨ Food and timing can influence performance in the gym ✨

✅ Pre-Workout (1-2 hours before training) - If time allows, have a meal that is high in carbs, lower in fats and fiber, with a moderate amount of protein.  Try to keep your meal as balanced as possible while staying mindful of the quality of carbs.  For example - sweet potatoes, chicken breast and green beans.  

✅ Pre-Workout (30-45 minutes before training) - Carbs are your body‘s preferred source of fuel which is why we prioritize them pre workout.  Look for carbs that are low in fiber to avoid belly upset.  Some examples would be toast and honey, low fiber cereal with low fat milk, protein pancake with banana, low fat Greek yogurt with fruit, or an applesauce pouch with a small protein shake.  Consider pairing your pre-workout snack with caffeine to increase training performance.

✅ Post-Workout (1-2 hours after training) - Consume a meal or snack with protein to promote muscle repair and growth and carbohydrates to replenish your glycogen stores.  TIP - Protein powder is the fastest absorbing protein - the gold standard for recovery and building muscle.  Mix protein with carbohydrates in the form of a fruit puree (smoothie) or use coconut water.

✅ Post-Workout (Rehydrate) - Hydrating post workout may mean more than just water.  When we sweat a lot in hot temperatures, we may be losing electrolytes in our sweat.  On heavy training days, consider adding an electrolyte supplement to your water.  Your electrolyte supplement should contain sodium, potassium, magnesium, and chloride.

** These are general guidelines and should be individualized based on the athlete **

See your Fueled Life Nutrition coaches for support.

This month, we're focusing performance nutrition at FLN. Stay tuned for...

➡️ What to eat - pre and post workout nutrition advice 💪

➡️ What to drink - hydration and electrolytes explained 💧

➡️ Keeping it fun - post workout smoothie ideas 🥤

➡️ February featured recipe - portable, high protein Ham & Cheese Quinoa cups 🥚🧀

Working from home?  Here is your reminder to get some sun ☀️

Vitamin D has several important functions in the body that include regulating the absorption of calcium and phosphorus, growth and development of bones and teeth, and bone and muscle health.  But Vitamin D is not just about healthy bones!  There is a growing understanding that vitamin D targets other tissues, including cells of the immune system, brain and nervous system, pancreas, skin, muscles and cartilage, and reproductive organs. 💥 Because vitamin D has many functions, it may play a role in diabetes, heart disease, multiple sclerosis, obesity, autoimmune diseases, cancer, respiratory disease, and mental health conditions. 🤯

The evidence for many of these roles for vitamin D is still emerging, but it shows the importance of having adequate vitamin D for optimal health.

WAYS TO GET THAT VITAMIN D

Get outside.  Vitamin D is naturally made when our skin is exposed to sunlight.  Most of the vitamin D in our body comes from sun exposure.  Although there are many variables such as location, skin tone, and timing, experts suggest between 5-30 minutes a day, sunscreen free.

Eat foods that contain vitamin D.  The only foods that contain substantial amounts of vitamin D are oily fish, eggs, UV-light exposed mushrooms, and fortified dairy.

Vitamins and Supplements.  If you are concerned about your vitamin D levels, check with your doctor or a dietician before supplementing with Vitamin D.

Come see us if you:

➡️ have been diagnosed with low vitamin D levels
➡️ need nutritional advice to help ensure you're meeting your individual nutrient requirements
➡️ would like personalized advice and support from a professional
➡️ have specific nutritional needs, such as during pregnancy or for children

Link in bio

🍽️ If you're looking for an easy way to improve your diet, the healthy eating plate is a great starting point.  It provides adequate protein, moderate carbohydrates, and a variable amount of fat.  It keeps your meals simple and encourages single ingredient foods - but we like mixed ingredient recipes too!! like soups and casseroles - so use the healthy plate method as a guide.  

Let's break down the essentials:

Non-Starchy Veggies 🥦 Rich in vitamins, minerals, and antioxidants, non-starchy veggies play a crucial role in promoting cellular health and immunity.  Their low-calorie density makes them a powerhouse for nutrient delivery without excess calories.  Make 1/2 of your plate non starchy veggies.  TIP - Eat the rainbow!  The greater variety of colors on your plate, the wider array of vitamins and minerals you get.

Protein 🍗 Essential for muscle repair and overall body function, protein is the building block of life.  Incorporating lean protein sources ensures a steady supply of amino acids, supporting tissue growth and maintenance.  Make 1/4 of your plate protein.  Tip - Don't forget plant based proteins such as beans, lentils, edamame, tofu, nuts, seeds and nut butters which provide the added benefit of fiber.

Carbohydrates (Starch) 🍚 A controlled portion of starch provides complex carbohydrates, offering sustained energy release.  Whole grains, legumes, and root vegetables contribute fiber and essential nutrients, promoting digestive health and steady blood sugar levels.  Make 1/4 of your plate carbohydrates.  Tip - Choose whole grains like brown rice, oatmeal, quinoa, popcorn, and whole wheat products.  They contain more protein, vitamins, minerals and fiber than refined grains.

Healthy Fats 🥑 Monounsaturated and polyunsaturated fats are key players in hormone regulation, absorption of fat-soluble vitamins, heart health, and cognitive function. Fats will also help you feel more full and satisfied at meals.  Conisder adding small amounts of avocado, nuts, or olive oil to make a well-rounded plate.

SWIPE to check out some of the healthy eating plates prepared by our clients during our 28 day Nutrition Refocus  🥗✨

CHALLENGE When temperatures go down, cravings for comfort foods go up - anything with a heavy helping of carbs 🍕🍝🍨 Studies show that we average more calories per day in the fall/winter than in the spring/summer. The percentage of fat and saturated fat is also higher in the fall/winter.

SWAP Try using healthier ingredients to make lighter versions of your favorite comfort foods.

Check out our 4 easy swaps you can make to have your (healthy) comfort food, and eat it too 🤌

During the spring and summer months, it’s second nature to keep water on hand right? But did you know that it’s equally, if not more important, to stay hydrated during the winter months?  

Here’s why you need to make sure you’re getting enough water during the cooler temperatures:

➡️ You may not feel as thirsty.
➡️ Your body uses more water to breathe.
➡️ Keep energy up throughout the day.
➡️ Water helps fight winter weight gain.
➡️ Indoor heat is dehydrating (and dulls your skin!)
➡️ Dehydration weakens the immune system.

Tips to get in more hydration:

Keep your water bottle on hand. 💧
Set goals and track your daily intake. 📗
Set reminders to hydrate. ⏲️
Drink through a straw. 🥤
Add flavor from fresh fruit, veggies, and herbs. 🍓
Drink hot beverages like herbal tea. 🍵

If you exercise, don’t forget to hydrate while you're training in the gym!

Exercise for less than one hour.💧
During exercise of 1-3 hours.💧
During continuous exercise of 3 hours.💧
When smaller amounts of fluid are lost (less than 2% body mass from sweat and/or urination).💧
Use some electrolytes and/or sports drinks when there is more than 2% fluid loss.💧

Need help with your nutrition?  Book a free 30 minute nutrition consult with one of our nutrition coaches. LINK IN BIO

🌟Just 5 Ingredients 🌟 Ready in 20 Minutes 🌟 Family Friendly 🌟 Kid approved!
Satisfy your pasta craving with these 5-Ingredient Spinach Parmesan Zucchini Noodles courtesy of twopeasandtheirpod.com - a delicious and healthy twist on a classic dish! 🌿🧀🍝

Tips:
- if you don’t have a veggie spiralizer, you can use a julienne peeler to make zucchini noodles
- make sure you avoid the soft seeded core of the zucchini or your noodles will end up soft and mushy

What's In Season January! 🥑🫑🍊 Buying in season means purchasing produce when it's ripe. These fruits & vegetables are harvested and sold in Florida markets during January. *Remember: Just because you see these items in a farmer's market doesn't mean they've been grown in Florida. If they're not labeled "local", ask where they are from! #fueled #fueledlife #fueledlifenutrition #fuelyourbody #staugustine #staugustinenutrition #stjohnscounty #nutritionprogram #nutritioncoaching #eatlocal #shoplocal #supportlocal #whatsinseason #whatsinseasonjanuary #freshfromflorida

🌟 Join Refocus in 28 - Our 28-Day Nutrition Challenge! 🌟 Let's commit to refocusing on your nutrition in 2024! 👉 Why Join? Refocus in 28 is a fantastic opportunity to prioritize your nutrition. This challenge is all about creating healthy, sustainable habits around food. Whether you're looking to learn more about nutrition - or you simply want to refocus on mindful eating again - this challenge is for everyone! 👉 What to Expect: ▪️ Daily Tips & Weekly Focus: Receive expert tips and advice on making better choices around hydration, balanced eating, protein, and fueling (carbohydrates & supplements). ▪️ Recipes: Discover recipes that are as nutritious as they are tasty. Who said healthy eating has to be boring? ▪️ Accountability and Support: Join a community of like-minded individuals cheering each other on. Share your journey, successes, and challenges – we've got you! 👉 Prizes: Participate actively, and you could win a prize at the end of the 28 days! 👉 How to Join: Refocus in 28 starts on January 8th! Registration is just $89.99. Click the link in bio to sign up. #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #nutritionjumpstart #nutritionchallenge #refocusintwentyeight #GymSuccess #Transformation #FitnessJourney

Embrace your humanity on your nutrition journey - straying from your plan during the holidays is natural - but remember: it's just a detour, not your destination. Find peace in your choices, and refocus on the road ahead. 🌟

Wishing you a very Happy New Year! 🥳 🎉 🎊
From Lori, Megan & Tammie

Join Refocus in 28 - Our 28-Day Nutrition Challenge! 🍏💪 As we approach a brand new year, let's commit to refocusing on your nutrition! Why Join? Refocus in 28 is a fantastic opportunity to prioritize your nutrition. This challenge is all about creating healthy, sustainable habits around food. Whether you're new to the gym and looking to learn more about nutrition - or you simply want to refocus on mindful eating again - this challenge is for everyone! Expect daily tips, weekly focus, recipes, and a supportive community to keep you motivated every step of the way. What to Expect: Daily Tips & Weekly Focus: Receive expert tips and advice on making better choices around hydration, balanced eating, protein, and fueling (carbohydrates & supplements). Recipes: Discover recipes that are as nutritious as they are tasty. Who said healthy eating has to be boring? Accountability and Support: Join a community of like-minded individuals cheering each other on. Share your journey, successes, and challenges – we've got you! Prizes: Participate actively, and you could win a prize at the end of the 28 days! How to Join: Registration for Refocus In 28 is just $89.99. Comment below with "I'm in!" or click the link in bio to officially sign up. Then tag a gym bestie who you think would like to join you! Let's start off 2024 right by prioritizing your nutrition. Refocus in 28 starts on January 8th! #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #nutritionjumpstart #nutritionchallenge #refocusintwentyeight

Merry Christmas from Lori, Megan & Tammy! 🎄☃️🎅

🚨 Seasonal Flavor Alert 🚨 Fuel your holidays with a scoop of 1st Phorm's Peppermint Bark protein powder! -Slow digesting -Promotes muscle recovery and repair -Convenient -Mixes Well -Tastes great Because holiday gains are the sweetest gains! 🔗Order yours today using the Link in Bio! #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #PeppermintPower #FestiveFueling #IAM1STPHORM #WEDOTHEWORK

Surviving the holiday hustle with this one-skillet wonder! 🏃‍♀️🏃🛍🎁
Quick, easy, and delicious – because who has time for complicated meals during the festive frenzy? 🎄🌟

Think about your WHY and how you want to feel. 🎄🎅🍪
You can make choices that help you feel your best with these simple habits and enjoy the holidays while keeping with your goals!

Meet Wende! 😀 Wende embraced the journey, participating in our Lean by Halloween nutrition challenge in October, shedding 10 lbs of body fat in just 6 weeks. Wende had hit a plateau for several months prior to starting the challenge and over the 6 weeks learned to hydrate better, incorporate more protein into her meals and be more consistent with her workouts 💪 Wende is "on a mission now" and continues her journey through a combination of personal training at TriForce CrossFit and ongoing nutrition coaching through Fueled Life Nutrition 🏋️‍♀️ 🥗 Way to go Wende! Keep up the amazing work 🙌 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #nutritionjumpstart #nutritionchallenge #refocusintwentyeight #GymSuccess #Transformation #FitnessJourney

🥦🍠🍏 vs. 🍪🍟🌭

Opting for minimally processed or whole foods means:
🥕 More bang for our buck with quality of calories
🥕 They take up more room in your stomach (more volume), and can be higher in nutrients
🥕 Feeling full and satisfied with an appropriate amount of calories, giving your body the nutrients it needs to function optimally

Opting for ultra processed foods means:
🍩 Having more added sugar, more calories in the form of carbs and fats and less protein, vitamins and minerals
🍩 They taste so good, it is very easy to eat a larger portion or take in more calories than we realize
🍩 They have more calories per bite.

Balance and moderation help us be more consistent - we are aiming to primarily base our diet on minimally processed or whole foods and choose the processed foods INTENTIONALLY - either for convenience or pleasure! 🙌

Fuel your January with a nutrition reset – 28 days to refocus, recharge, and reignite your wellness journey! 💪 🍏

Swipe to sign up today using our QR Code! 🤳

Who doesn't love PB Cups? 🫶 🥜 🤤
Try this easy healthy alternative to Reeces.

*3 options for reducing the added sugar:
- Replace the maple syrup with Monkfruit sweetener
- Use a natural peanut butter with no added sugar
- Use an 85% dark chocolate

Embrace this holiday season with a mindful twist - food is fuel, eat better not less!

Let your choices be intentional, nourishing both your body and soul. 🍽️🌟

What's In Season December! 🎄🎅
Buying in season means purchasing produce when it's ripe. These fruits and vegetables are harvested and sold in Florida markets during December. *Remember: Just because you see these items in a farmer's market doesn't mean they've been grown in Florida. If they're not labeled "local", ask where they are from!

From Florida

Not ready to say goodbye to Thanksgiving flavors? 🥺 🙋‍♀️ 🍂
Try out these quick & easy 4-Ingredient Pumpkin Muffins!

These pumpkin muffins made with cake mix are easy to whip up and are a great way to include kids in the kitchen while making a treat with way less fat and added sugar than pre-made versions. Even if you aren’t typically a baker, you can make these with confidence!🧑‍🍳

Happy Thanksgiving from Lori, Megan & Tammy! 🍂 🦃 🥧

Exploring food cravings isn't about guilt, but about understanding your body's signals. 🚦🔔

Embracing the insight that your cravings offer fosters a healthier relationship with food, andencourages mindful choices that nourish both body and mind.

Meet Tammie, one of the winners of our Lean By Halloween 6 Week Partner Nutrition JumpStart! 🎃👻

This is the 2nd nutrition focused jump start that Tammie has participated in this year. "I
participated in the challenge in January, but I went off track this summer while dealing with ahealth issue. My eating wasn't terrible, but I needed some help to refocus."

Over the 6 weeks, Tammie focused on habits around hydration, balanced eating, andmovement. "It's been a great reinforcement of the things I learned before, but it has alsoreminded me of the benefits that come from eating well, sleeping enough, drinking enough,and exercising on a regular basis." Tammie lost 5 lbs of fat over the 6 weeks.

In addition to dialing in her nutrition, Tammie also works hard in the gym. Her personaltrainer was excited to share her non scale victories as well! "Tammie also leveled up on 2levels AND hit a big 3 rep bench PR during the challenge."

Congratulations on all of your hard earned success, Tammie! Your TriForce family is veryproud of you!

Fuel your body, not your cravings! 🍏 🙌

What's In Season November! 🦃 🥧 🍂

Buying in season means purchasing produce when it's ripe. These fruits and vegetables are harvested and sold in Florida markets during November.

*Remember: Just because you see these items in a farmer's market doesn't mean they've been grown in Florida. If they're not labeled "local", ask where they are from!

Check out our top tips for avoiding the post-Halloween sugar crash! 🎃🍬🍫

Having a balanced dinner that includes protein & fiber helps avoid the sugar crash that cancome from eating candy on an empty stomach. Being satisfied before trick or treating startscan also help avoid overindulging on candy & feeling sick.

This chili recipe (see link below) is a family favorite and provides the protein and fiber tokeep you satiated. It has become a tradition to enjoy withfriends and family before walking and seeing everyone on the street and of course, eatingour favorite candy!

https://natashaskitchen.com/slow-cooker-chili-recipe/