Macro’s are absolutely the big rocks when it comes to shifting body composition and improving performance…
But this is where micronutrients come into play and have a major role, not only with general health but also in sustainable body composition and performance improvements.
If you ignore things vitamins, minerals, specific ingredients, fiber, probiotic foods, etc…
Your results aren’t going to last long.
Because all of the deficiencies above are extremely common in not just average people, but athletes and bodybuilders specifically.
Because of constant sweating, urinating from tons of water, and lack of variety in the diet.
At the end of the day, we need to make quality just as big of a priority as quantity within our diets. At certain times one or the other may take the lead role, but across the year their importance is equal.
Gut Health, Hormonal Balance, Digestion, Focus, Skin Health, Eye Sight… LOTS of reasons.
So here’s my suggestions to make sure you DON’T end up with any nutrient deficiencies:
• 80-90% of your diet whole foods that came from the earth, either grown or roamed.
• Eat the rainbow, NOT skittles. Practice variety in your weekly nutrition plan.
• Don’t follow one specific approach. I’m going to be super real here, veganism and vegetarianism isn’t optimal for health. Neither is Keto. Neither is IIFYM. Paleo. Etc. And I could go on… every diet has PROS and CONS, learn and use them all! Do your research on what your doing and what the cons are and see how you can adapt. For example: if you practice veganism know the cons and supplement accordingly with emphasis on both macronutrient and micronutrients. So forth….
• Shop organic or local as often as you can.
• Avoid artificial sweeteners as much as possible.
• Eliminate processed and refined sugars Period.
• Avoid processed foods as much as you can.
Do this and you’ll feel better, look better, and live longer
Spend thirty minutes making this meal prep sesame chicken pasta salad and you will be good to go for work lunches during the week! Packed full of healthy ingredients.
2 cups 4.6 oz uncooked organic pasta from Costco
2 large chicken breasts
1 tablespoon sesame oil
1 tablespoon soy sauce
2 tablespoons olive oil
2 tablespoons rice vinegar
1.5 tablepoons honey
1.5 tablespoon sesame oil
3/4 teaspoons soy sauce
1 clove garlic optional
1/8 tsp salt
10 oz bag of Mann’s Power Blend
Cook the pasta according to package directions.
Heat oven to 425°F.
Toss the chicken breasts in the sesame oil and soy sauce and bake in a small baking dish for 10 minutes.
Flip and return to the oven for 10 (small chicken breasts) to 15 (large chicken breasts) minutes, until cooked through.
Allow to rest for 5 minutes on a cutting board before slicing into strips.
Shake together all vinaigrette ingredients, and toss in a large bowl with the cooked chicken, pasta, and Mann’s Power Blend, until completely coated.
Divide amongst 4 storage containers (at least 2 cup capacity), sprinkle with sesame seeds and green onions, and refrigerate.
Refrigerate for up to 4 days.
Purple Power Bowl
LEMON TAHINI DRESSING (optional) or dressing of your choice.
1/3 cup tahini
1/3 cup water
1/4 cup lemon juice
1 clove garlic, crushed
1/2 tsp cumin
1/4 tsp cayenne pepper
1/2 tsp salt
2.5 cups cooked rice or other grain 15 oz. can chickpeas
4 oz. bag baby greens
2-3 small beets (2/3 lb.)
2 zucchini (1 lb.)
3 carrots (3/4 lb.)
1 small red cabbage (2 lb.) 1 avocado
1/2 bunch green onion
1/2 cup roasted Deshelled pumpkin seeds
1. Prepare the dressing by placing all the ingredients in a blender and puréeing until smooth.
2. Cool the cooked rice.
3. To build the bowls, place about 1/2 cup of the cooked rice in a bowl along with about 1/4 cup of chickpeas. Add a handful of baby greens, shredded beets, zucchini, carrots, and cabbage. Top with a few slices of avocado and a sprinkle of seeds. Finally, drizzle the lemon tahini dressing over the bowl, then eat.
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