Badass Fitness

Nuggets (of wisdom) & recipes (of delish!) from THE chef of Florida

Chef Justin Timineri has the distinction of having the only job of its kind in the entire country. Sure, there are chefs galore all over – but he is the only official state chef in the nation, dubbed “Executive Chef and Culinary Ambassador” for the state of Florida.

In short, his job is to promote (around the country and overseas) the 200-plus food products that come from Florida. Timineri, in his post for the past seven years, has plenty to promote - a host of goodies ranging from shrimp and grouper to strawberries and tomatoes.

He also oversees department nutrition initiatives aimed at new mothers and their babies, as well as K-12 students. With his counsel, the Florida Department of Agriculture is revamping the state’s school lunch program to make it healthier and full of more fresh Florida foods. He says the best part of his job is visiting schools and helping little ones love food beyond chicken fingers and fast food fries.

As part of the in-house wellness program at Moore Consulting Group where I work, Chef Justin visited the office on Friday to pass along some of his “foodie wisdom,” and to cook for us (check out some of his recipes here). A few of his nuggets of wisdom, plus two amazing recipes:

Read labels: “The kinds of things they put in our food supply today are just kind of mind-boggling. When I go to the store, I am constantly reading labels.” He avoids white sugar, white flour, white rice and eats organic or local as much as possible.

Healthy doesn’t mean bland: “It’s not that we have to sacrifice taste or flavor. We just have to rethink it a little bit. There are better ways to get flavor in our food than with extra sodium or fat.” Try fresh herbs, a little olive oil instead of margarine or “reduced-fat” butters.

Shop often but shop smart: He goes to the store every few days, quick but strategic treks. “I make sure the ingredients can kind of cross over. It’s got to be enough to use for several different meals of different flavors.”

40 percent: That’s how much he recommends of your grocery bill be spent on fresh fruits and produce.

Fresh food first, recipe later: Instead of shopping to find the ingredients in a recipe, shop for whatever is the most fresh and then find a recipe for those ingredients. No recipe? Experiment! "Some people are afraid in the kitchen. It’s really about gaining confidence. Get a few really good dishes under your belt and go from there.”

Go-to summer appliance: His Cuisinart Steamer. He puts brown rice in the bottom, veggies on top and adds in fresh herbs, lemon juice, a little olive oil, etc. If you want protein, grill some chicken or seafood and serve! An easy, healthy meal and no slaving over a hot stove!

Chef Justin's Veggie Pancakes with Lemon Yogurt Sauce and Eggplant Tapenade

For pancakes:

3 medium Florida zucchini or squash, or combo, grated

1 cup carrots, matchstick cut

1 medium onion, diced

1 red pepper, diced

1 Tbsp fresh chopped thyme, or 1 tsp dried

salt and pepper to taste

3 cloves garlic, minced

2 large eggs

1/4 cup grated cheddar cheese

1/2 cup whole wheat flour or whole wheat bread crumbs

2 Tbsp olive oil

For sauce: Mix 1 cup nonfat Greek yogurt with the juice of a lemon; add salt, pepper and more chopped thyme to taste. Place in refrigerator to keep cool.

For eggplant tapenade: Check out this recipe.

Directions: Wrap the zucchini/squash in paper towel and squeeze to remove extra moisture. Heat half the oil; add carrot and onion, sauteeing for 5 minutes. Add garlic and zucchini/squash and sautee until liquid is mostly evaporated. Transfer to bowl and cool. Mix in eggs, flour/bread crumbs, herbs and spices. Heat the remaining oil, drop batter into small pancakes shape and cook until golden, 5-7 minutes. Flip and cook another 4-5. To serve, add a dollop of the yogurt mixture and a few spoons of the tapenade on top.

Chef Justin's Fresh Berries with Spiced Ricotta and Orange Snap Cookie

1 cup skim milk ricotta cheese

1/4 cup orange blossom honey (any local honey will do)

1 tsp each cinnamon, nutmeg

1/2 tsp cloves, ground

4 thin crispy spice cookies (the Moravian brand are great)

1 1/2 cups fresh berries (blueberries, strawberries, blackberries, or a combo of)

Directions: Mix the ricotta with honey and spices. Spoon onto 4 dessert plates. Surround with fresh berries and place one cookie in the center of each ricotta 'cloud.' Voila! Easy, low fat and under 200 calories!

So when Chef Justin eats out, where does he go? He tells all here: :)

 

Eating Healthy: A Buyer's Guide from Florida's State Chef

It's one of the biggest health myths out there: "Eating healthy is so expensive."

We are really good at convincing ourselves of this as we wait in the fast food drive-through for a "value meal" - never mind the expensive health care ramifications down the road with diabetes, high cholesterol and other medications.

Moreover, the fact is eating healthy does NOT have to be more expensive at the cash register. (Just check out the graphic at left, courtesy Cindy Ruccolo Fitness)

Florida's own state chef (yes, we have one and are the only state with such an awesome post!) proved as much in a recent initiative aimed at helping low-income Florida families shop and eat healthier.

The challenge for state chef Justin Timineri was as follows:

• Spend no more than $140.
• Buy little to no processed foods.
• All grains must be whole wheat.
• Sugars and salt must be kept to a minimum.
• Follow the USDA nutritional guidelines for recommended servings per day.
• Have enough food for breakfast, lunch, a light snack and dinner for seven days.

He succeeded with flying colors, coming up with a meal plan that included 3 meals a day and snacks, with delicious items like "Cheddar Scramble with Home Fries and Fresh Fruit," Zucchini Cakes with Spiced Yogurt" and "Oven Roasted Chicken with Greek Style Green Beans."

Timineri, together with the Florida Department of Agriculture and under the leadership of state Agriculture Commissioner Adam Putnam, is on a mission to make Floridians' nutrition better.

And why not, in a state rooted in the agriculture economy, where we are blessed with amazing fresh home-grown fruits and vegetables? Of all the government happenings right now, this is one I fully and completely endorse, applaud and am happy to share. With all due respect: Timineri and Commissioner Putnam are Badass. :)

Putnam and his team now are in charge of school nutrition, and are committed to addressing the growing problem of child obesity - one lunch tray at a time. Yes, it might seem small compared to issues like a budget deficit or crime rates, but here's the deal: Eating better, feeling and stay active DOES improve the quality of life for all of us here in the Sunshine State. And most important: Chef Justin's initiative proved that this quality can be accessible to all income levels. Amen and Hoo-rah!

Chef Justin will be here at Moore Consulting Group next week as part of the wellness program I coordinate to show us how to use fruit and vegetables for a sushi-licious meal. Stay tuned for some of his tasty ideas!

In the meantime, as you go shopping this weekend for next week's eats, I challenge you to print out Chef Justin's shopping list and menu and use it to guide you through the aisles (staying more on the perimeter, of course, where most of the "real" food is.)

Happy Shopping!

Coming next week: A training plan for a Summer Mountain Hike trip, and 200 pushups in 10 minutes!

 

ot express how important efforts like those of state chef Justin Timineri and the State lture

Badass Eats: One Meal, Ten Superfoods

How healthy could a single meal be?  If you include enough "superfoods," so named for their nutrient density, the answer is: very healthy. The sample meal below is one example. Packed with 10 superfoods, it is also packed with flavor, texture and variety. It's health food that tastes delicious. Yes, there is such a thing!

So give this one a whirl this week or weekend, or tweak this to make your own "SuperMeal."

The 10 Superfoods

• Quinoa: Low fat, protein-packed whole grain.
• Spinach: This vegetable is rich in just about everything: vitamin A, C, E, K, folate, fiber, iron, folic acid, B vitamins, etc.  
• Olive oil: Low in the "bad" saturated fats and packed with the good fats your body needs to absorb all the vitamins in these other superfoods.
• Asparagus: Low in calories but high in potassium and folate, as well as Vitamin C.
• Cinnamon: Levels out blood sugar levels and is packed with as many antioxidants as some fruits.
• Sweet Potatoes: This complex carb contains beta carotene, fiber, and vitamin B6.
• Walnuts: High in Omega 3s and studies show it releases serotonins for mood elevation.
• Salmon (wild): Also high in Omega 3s, which lower heart disease risk and reduce inflammation.
• Green Tea: The antioxidants, called catechins, have been proven to "hunt" free radicals that can damage DNA and contribute to cancer, blood clots, and heart disease.
• Oranges: Besides its high Vitamin C content, oranges have lots of pectin (aka fiber), which is good for colon health and cholesterol levels. They also are rich in potassium and even Vitamin A and folate.

The Meal

• Salmon Marinated in Green Tea, Olive Oil and Orange Juice
• Vegetable Quinoa blended with sauteed spinach and chopped roasted asparagus
• Sweet potato wedges roasted with salt, pepper, olive oil, cumin and cinnamon


Preparation

The salmon: Combine 1 cup orange juice with 1/2 cup of olive oil,  1/2 cup strong steeped green tea,  1/4 cup soy sauce to create the marinade. Marinate the salmon (a pound will serve 4 people) in this for 1-2 hours. Grill the salmon until slightly pink in the center, or to your desired doneness. (An outdoor grill or a George Foreman indoor grill works fine).

The veggie quinoa: Roast 10-12 asparagus spears, drizzled with olive oil and sprinkled with salt and pepper, at 450 degrees for about 10 minutes. As it cooks, prepare a box of plain quinoa (enough to serve 4 people) as directed. This takes 15-20 minutes. Meanwhile, sautee the spinach in a tablespoon or so of olive oil. When the asparagus is done, cut into half-inch pieces and toss into the quinoa along with the sauteed spinach.

The sweet potato wedges: Cut 3 sweet medium sweet potatoes into wedges, like steak fries. In a bowl, toss with 2 tablespoons of olive oil, then spread them out on a cookie sheet and sprinkle with sea salt, pepper, cumin, and cinnamon. Roast them at 450 degrees  for 20-25 minutes, or until slightly crispy on the outside but tender when pierced with a fork.

 

Badass Eats: Five Superfood Surprises

We know we're supposed to eat fruits, vegetables and whole grains. And ever since we could remember, mom and others have told us the basic reason why: "It's good for you!"

But a few superfoods are super for reasons that might surprise you, thanks to their robust nutrient profile.

So your Badass Challenge this week is to incorporate at least one of these into a meal or two. It won't kill ya - in fact, if you make these a habit, you'll feel better than ever!

Five Superfood Surprises

1. Potassium - Vital for hydration during those outdoor spring/summer exercise sessions

• You think: Bananas
• Consider: Asparagus. The green spring vegetable is high in potassium, which is vital for regulating electrolytes following a good sweat session, as well as reducing water retention. Six spears contain 20 milligrams of potassium.
• Cooking: Drizzle the asparagus with olive oil, sea salt and pepper, and roast at 450 degrees for about 10 minutes or until crisp-tender. Drizzle balsamic vinegar over the top and cook 2 more minutes. Sprinkle with grated parmesan cheese.

2.   Antioxidants - Vital for immunity, great skin, and generally feeling Badass!

• You think: Fruits, veggies
• Consider: Cinnamon. Yes, the sweet spice is not only great for regulating blood sugar levels; 1 teaspoon has the same amount of antioxidants as half a cup of blueberries.
• Cooking: Use it in oatmeal, yogurt, smoothies, any baked breads or even over sweet potatoes.

3. Protein: Vital for lean muscle building

• You think: Chicken, steak
• Consider: Quinoa. Most vegetarians already know the protein "secret" packed in this gluten-free, grain-like wonder. One cup has 220 calories, just 4 grams of fat, 8 grams of protein (more than a large egg) and 5 grams of fiber.
• Cooking: Use it in place or rice or couscous in just about any recipe. It can even replace your morning oatmeal. And yes, add cinnamon!

4. Vitamin C - Vital for immunity, energy, and great skin!

• You think: Oranges
• Consider: Kiwi. A medium kiwi, in just 50 calories, contains more than 100% of your daily recommended Vitamin C intake. Plus it's packed with fiber and is a lower-sugar fruit.
• Cooking: Eat them as they come or add to a fruit salad, smoothies, plain Greek yogurt, or even make it into a fruit salsa with watermelon.

5. Iron - Vital for keeping your red blood cells healthy and preventing anemia

• You think: Steak
• Consider: Lentils. One-quarter cup of lentils contains about 15 percent of your daily iron requirements, and for far less fat content.
• Cooking: Use them in soups and salads, like this lentil-chickpea salad:

Mediterranean Lentil and Chickpea Salad

Ingredients:

• 1 cup cooked green or brown lentils
• 1 cup cooked garbanzo beans
• 1 cup chopped red or yellow peppers
• ½ red onion, chopped
• 3 oz feta cheese, crumbled
• ½ cucumber, seeded and chopped
• 1 large tomato, seeded and chopped
• Fresh basil (if you have on hand, definitely use – takes this dish to a whole new level!)
• Dried herbs: basil, rosemary and oregano
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• ¼ cup red wine vinegar
• 2 tablespoons sugar (I used agave nectar, and recommend using a sugar substitute if you prefer.)
• Salt and pepper, to taste

Directions:

1. Mix all ingredients together in a bowl, careful to fold in feta gently.
2. Refrigerate for at least 2 hours to allow flavors to marinate.

 

Badass Eats: A Day of Mediterranean Eating

The Italians and Greeks get it. Spaniards, too.

Robust vegetables. Lycopene-rich tomatoes. Fresh fish. All cooked with a light touch of monounsaturated fats like olive oil, maybe a bit of avocado and all its healthy fat. Cheeses so full of flavor, a small amount is plenty. Pasta in moderation. Wine for enjoying with meals, not for all-night benders leading up to Whataburger or Taco Bell visits. These are the staples of the Mediterranean diet, enjoyed across the ocean for so many generations.

This way of eating -- real, healthy, lean food savored but in moderation (imagine that!) -- has been proven to hold multiple health benefits, from reducing breast cancer and lowering cholesterol to cutting heart attack risk and protecting against obesity and type 2 diabetes. Mediterranean food also happens to be delicious.

Sadly, our fast food and overly processed American food habits are creeping across the ocean, increasing obesity and other health problems among Spaniards, Italians and their neighbors. I come from an Italian family that goes through olive oil like water and finds a way to put tomato sauce on just about anything. I remember vividly First Fridays in our Catholic house, when Grandma made shrimp creole or baked swordfish or filet of sole. So good.

The menu below is what an ideal day of Mediterranean eating might look like. Depending on your current eating habits, these changes won't happen overnight. That's OK. But I challenge you to try to incorporate at least some elements into your daily meals. The food is delicious, and it will make your Badass healthier and more energetic. Now, as Grandma Colavecchio would say, Mangia!

A Day of Mediterranean Eating

Breakfast: Italian frittata (1 egg, 2-3 egg whites, cooked with 1 Tbsp olive oil, spinach, 2 spears chopped cooked asparagus, 1/4 cup feta cheese, 3 Tbsp. parmesan) with sliced tomatoes. Serve with a cup of espresso and 1 grapefruit or orange.

Mid-morning snack:  1 1/2 cups sliced strawberries topped with 1 1/2 tablespoons crumbled feta or goat cheese and drizzled with balsamic vinegar, and a sprinkle of fresh chopped mint over it all. (Less than 150 calories and delicious.)

Lunch: Fast Fatoush salad topped with 4 ounces chicken, shrimp or grouper marinated in rosemary balsamic marinade, then grilled.

Mid-afternoon snack: 1/4 cup hummus or feta-guacamole with carrots, sliced green and red peppers (and half a whole wheat pita if hungrier)

Dinner: Two options

Greek "Nachos": Whole wheat pita topped with lean ground lamb, a Greek yogurt-mint-feta 'cheese sauce' plus freshly chopped cucumbers, tomatoes, makes for a fast, healthy, flavorful meal. Enjoy with a glass of red wine.

Greek Tilapia served with couscous salad or roasted vegetables.

 

Coming Wednesday: A fun workout for the whole family, even the little "Bad Donkeys"...

Clean Eating: A Day in the Life

When I tweeted this week that I was two days into a no-sugar, nothing processed clean eating regimen (call it Spring Cleaning for the Badass), a few followers asked to see a daily menu of what that looks like.

The aim of this blog is to help, encourage and inform the Badass Army as you all go about your fitness and health journeys, so I am happy to share.

Notice a few things as you check out the 2-day food log below:

1. I am basically eating all day - specifically, every few hours. This keeps blood sugar levels stable, keeps the metabolism firing and helps prevent any feelings of 'deprivation.'

2. Fats, the good kind, are totally OK: I am not avoiding olive oil or cheese or nuts. These are the good fats our bodies need to absorb the nutrients in all those awesome fruits and veggies.

3. I manage to find a dessert substitute: That casein protein smoothie at night not only helps muscles recover and metabolism remain stoked during the night - it also happens to give me a chocolate 'fix' that is sugar and white flour-free. That no-bake protein bar also has a cake-like quality that feels decadent even though it is completely unprocessed and packed with nutrition.

4. Clean eating isn't accidental: It requires planning and food prep - in my case on Sundays, when I shopped for roasted chicken and veggies and then did some cooking ahead. If you want it bad enough, the hour or two this takes is a small investment that will yield big results. 

5. I am not going low-calorie: Eating well is not eating 1,000 calories a day. That is called starving yourself. Don't do it.

Clean Eating Food Log

DAY 1

Meal 1, 5:30 a.m. (in the car, enroute to The Powermill for TRX Rip Trainer session): 1 cup nonfat plain Greek yogurt with 1/2 cup raspberries and 1/3 cup Kashi Go Lean cereal, 1 packet Stevia. Coffee sweetened with nonfat soy creamer and 1 packet Stevia.

Meal 2, 8:30 a.m.: 2 hardboiled egg whites, 1 hardboiled whole egg. Lemon ginger tea.

Meal 3, 10 a.m.: 20 almonds, roasted. 1 black plum.

Meal 4, 12:15 p.m.: 4 ounces roasted chicken breast mixed in with a big salad consisting of 1.5 cups shredded cabbage, 1.5 cups romaine lettuce, 1 tomato, 1/2 cucumber, 1/2 green pepper, 1.5 Tbsp. Bolthouse Farms blue cheese dressing (all natural, made with Greek yogurt). 1 slice Organic Valley Monterey Jack reduced fat cheese.

Meal 5, 2 p.m.: 10 olive oil-roasted asparagus spears, 2 egg whites. Drank coffee afterward, w skim milk and 1 packet Stevia.

Meal 6, 5 p.m. (before teaching bootcamp at Kinetix): 1 no-bake peanut butter protein bar.

Meal 7, 8:30 p.m.: 5 ounces leftover grilled skinless Beer Can Chicken, 1.5 cups roasted broccoli. 1 "dessert" smoothie of 1 scoop casein protein blended with water and ice.

Calories: 1,800. Sugars: 31 grams (from fruit, veggies, nothing processed or refined. A Grande Caramel Macchiato from Starbucks, by comparison, has 35 grams from mostly processed sugar...and that's just one thing you might eat all day).

DAY 2

Meal 1, 5:15 a.m. (before teaching 6 a.m. cycle at Kinetix): 1 No-bake peanut butter protein bar, Coffee sweetened with nonfat soy creamer and 1 packet Stevia.

Meal 2, 8 a.m.: 1 scoop whey protein powder blended with water and ice.

Meal 3, 10:30 a.m.: 1 hardboiled egg, 2 hardboiled egg whites, 10 carrots. Lemon ginger tea.

Meal 4, 12 p.m.: 4 ounces roasted chicken breast mixed in with a big salad consisting of 1.5 cups shredded cabbage, 1.5 cups romaine lettuce, 1 tomato, 1/2 cucumber, 1/2 green pepper, 1.5 Tbsp. Bolthouse Farms blue cheese dressing (all natural, made with Greek yogurt).

Meal 5, 2 p.m.: 10 olive oil-roasted asparagus spears, 2 egg whites. Lemon ginger tea.

Meal 6, 5:30 p.m. (before teaching 7 p.m. cycle at Kinetix): 15 almonds, 1 medium organic Fuji apple

Meal 7, 8 p.m.: 4-ounce Trident Seafood Wild Alaskan Salmon burger patty, 1.5 cups roasted broccoli. Dessert smoothie of 1 cup unsweetened chocolate almond milk, 1 scoop casein protein powder, 1/2 cup blackberries, 1 Tbsp. flax seed and crushed ice.

Calories: 1,800. Sugars: 40 grams (from fruit, veggies, nothing processed or refined).

Badass CEO's Favorites: Spring 2012 Edition

How did it suddenly become Spring? Weren't we just talking about New Year's Resolutions? Time apparently flies when we're working our Badasses off.

So here we are in daylight savings with a whole season of longer days, weekend races, beach days and more fun ahead. It's the perfect time for the Spring 2012 Edition of the Badass CEO's Favorites - a totally subjective compilation of cool fitness and nutrition 'finds.'

I am no doubt overlooking some very helfpul, awesome stuff out there, so please share your latest and greatest "find" and I'll spread the word!

Badass CEO's Favorites: Spring 2012 Edition

Headsweats: 'Tis the season for sweating through 5ks, 10ks, marathons and other outdoor endurance races. The last thing we need is sweat in the eyes slowing us down. Headsweats to the rescue! This hat plus sweatguard is fashionable form meets function, whether you prefer a visor, ballcap style or even a beanie.

Spark by Advocare: This energy-by-the-scoop is sugar free and tastes like fruit punch. In 45 calories, it packs a whallop of caffeine and vitamins and minerals for energy to get you through even the toughest of bootcamps. I have been taking Spark before teaching cycling and bootcamps and love the impact on performance. Several students say they feel the same. One student did find that it made her feel jittery, so try a sample or order a few packets first to ensure it agrees with you - everyone is different.

Arctic Zero: Sometimes, we just need to eat the whole pint - without the calorie and saturated fat guilt afterward. Enter Arctic Zero. This whey protein-based frozen dessert will cost you...drum roll...a mere 150 calories per pint. That is not a typo. 150 calories for the entire friggin' pint. Even better: It tastes good! My go-to flavor is the chocolate peanut butter, but it also comes in flavors including plain chocolate and cookies-n-cream and is sold in stores including Publix and Earth Fare. At the risk of sounding sexist against my own gender, I suspect this was created by a female experiencing a certain monthly hormone-induced craving. Whoever created this deliciousness, I salute you!

Power Meals by Earthbound Farm Organic: A complete salad in an easy-tote, fast-assemble container. My favorite is the Blueberry Quinoa Protein Balance, which is 220 calories and 8 grams of fat plus 30 healthy complex carbs and 9 grams of protein thanks to the quinoa. It has sunflower seeds, a handful of dried blueberries, quinoa and a perfect balsamic dressing. This is a great quick lunch option that also happens to be vegetarian-friendly. And if you need more protein, simply top it with 3-4 ounces of grilled chicken, shrimp or even baked seasoned tofu for a lunch that still clocks in at under 400 calories. I found this at my local Earth Fare and have seen it at Fresh Market, too.

Quest Protein Bar: Wow. The Quest people have managed to make a really tasty protein bar while keeping it free of sugar and weird sugar alcohols, yet high in fiber (19 grams a bar) and protein (20 grams). All for 170 calories. I ordered a box of these in the chocolate brownie variety on Amazon.com, and these are now my go-to boost for that mid-afternoon 'feeding' as well as post-workout when I am on the go but need to make the most of that 30-minute refueling window.

Coming up: Another quickie, do-anywhere workout combining Tabata and #50BadassReps. And a review of the Nike Fuel Band: The good, the bad, and the practicality...

Badass Eats: A Guide to Going Nutty

You are allowed to snack, and when you do it's OK to have fat in it. Repeat: You are allowed to snack, and when you do it's OK to have fat in it.

Contrary to what many of us have been raised on diet commercials and magazines to think, living on rice crackers and fat-free everything isn't the best path to a fitter, stronger Badass. The right snacks not only keep our metabolism firing in between healthy meals; they can pack a nutritional wallop all their own.

Few snacks are as mighty as nuts. Yes, serving sizes matter because nuts are calorically dense and it's easy to grab an extra handful or two too many. One handful is about an ounce, or one serving. But in that little handful you get healthy fats, protein and other nutrients that make them a worthy Badass Eat - whether eaten alone or added to oatmeal, salads and entrees for extra flavor and crunch.

Consider:

• According to The Journal of Proteome Research, snacking daily on a serving of nuts - walnuts especially - provides a daily dose of serotonin, the feel-good neurotransmitter that also controls hunger levels.
• Nuts are a great source of monounsaturated fatty acids, which help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol."
• Nuts are rich in omega-3 essential fatty acids which have an anti-inflammatory effect - helping to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. 
• Nuts are a good source of minerals such as magnesium and copper
• Studies show regular nut eaters tend to have better success with weight control. One Spanish study of 9,000 people found that those who ate nuts at least twice a week were less likely to gain weight over about two years than those who rarely ate nuts, or not at all.

But not all nuts are created equal. Some are higher in protein than others, or higher in fat. Some are higher in calcium and iron. A few nutrition highlights:

• 1 ounce of almonds, raw: 164 calories; 14 grams of fat (only 1 g saturated); 6 grams of protein; 70 grams of calcium and 13 grams of iron
• 1 ounce of cashews, raw: 170 calories; 12 grams of fat (2 g saturated); 5 grams of protein; 20 grams of calcium; 2 grams iron
• 1 ounce of macadamias, raw: 202 calories; 21 grams of fat (3 grams saturated); 2 grams of protein, 20 grams of calcium, 1 gram of iron
• 1 ounce of walnuts: 185 calories; 18.5 grams of fat (2 grams saturated); 4 grams of protein; 30 grams of calcium, 1 gram of iron
• 1 ounce of pistachios, roasted: 162 calories; 13 grams of fat (1.5 grams saturated); 6 grams of protein; 30 grams of calcium; 1 gram of iron
• 1 ounce of peanuts, roasted: 170 calories; 14 grams of fat (2 grams saturated); 7 grams of protein; 0 calcium; .5 grams of iron 

The pistachios are a great choice because they are lower in fat than others but high in protein and calcium. Same goes with almonds. The peanut is actually the least nutritious of the bunch, lacking calcium and iron. Still, nuts of any sort are a good option when eaten in moderation, so enjoy them!

Tips for Going Nutty:

• Add a sprinkle of walnuts or slivered almonds to oatmeal or Greek yogurt for breakfast. Add in berries with the yogurt and it's a healthy parfait!
• Sprinkle toasted pecans, walnuts or peanuts on top of a lunch salad for extra crunch and flavor.
• Mix chopped nuts into a healthy recipe for banana or zucchini bread.
• Instead of bread crumbs, press chopped nuts into chicken or fish and bake it.
• Add your favorite nuts to couscous, quinoa or brown rice along with vegetables and a low-fat cheese for a great side dish or lunch entree. My fave combo: Couscous with crumbled feta, tomatoes, olives, cucumbers and pistachios.

 Coming next week: A new #50BadassReps workout, a Spring Fever recipe, and 10 songs that will make you move even when you don't feel like it.

Badass Eats: A dessert bread you can't resist...and don't have to!

Chocolate? Check! Moist Pumpkin? Check! Cinnamon? Check! Healthy? Check! This Chocolate Pumpkin Bread has all of the above, and just so happens to be vegan. I'm not vegan, but you don't have to ask me twice to try a bread that has not just chocolate but pumpkin as its foundation.

My friend Andy sent me the original recipe, which comes from a great blog called Veg (on the) Table. Then I made a few tweaks, subbing half the white flour for wheat and adding in flax seed. I also added walnuts and subbed half the sugar for a Splenda-sugar blend. As a treat, I added in half a cup of dark chocolate-covered raisins. Yum!

This is best served warm with a dollop of whipped cream. Happy Baking!

Vegan Chocolate Pumpkin Bread

Wet Ingredients

• 1/4 cup applesauce
• 2 tablespoons canola oil
• 1/3 cup unsweetened cocoa powder
• 1/3 cup + 2 tablespoons boiling water, divided (see note)
• 1 cup pumpkin puree
• 1/2 cup organic cane sugar
• Splenda brown sugar blend, equiv to 1/2 cup
• 1 teaspoon pure vanilla extract

Dry Ingredients

• 3/4 cup all purpose flour
• 3/4 cup whole wheat flour
• 1 Tablespoon flax seed
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground cloves
• 3/4 teaspoon baking soda
• 3/4 teaspoon salt
• 1/2 cup chocolate chips (Carob chips to make it fully vegan)
• 1/2 cup dark chocolate covered raisins

Directions:

1. Preheat oven to 350 F and lightly grease an 8 inch loaf pan. Boil water in a tea kettle.
2. Put applesauce, oil and cocoa powder in a mixing bowl. In separate bowl, sift together flour, spices, baking soda, flax seed and salt.
3. Measure out 1/3 cup boiling water and pour into the bowl with the chocolate mixture, mixing quickly to make a smooth chocolate sauce. Add pumpkin, sugar and vanilla and mix well.
4. Dump about half of the flour mixture into the chocolate mixture and gently stir just to incorporate, then measure out 1 tablespoon of boiling water and stir again. Now add the rest of the flour mixture and another tablespoon of boiling water and stir just until smooth. Take care not to overmix. Fold in the chocolate chips and chocolate covered raisins. The batter will be thick.
5. Spoon the batter into the prepared loaf pan, smoothing the top out with a spatula.
6. Bake for 55 minutes to an hour. Stick a steak knife into the center of the loaf to check for doneness. The knife should come out mostly dry.
7. Let cool for 10 minutes, then invert pan and place loaf on a cooling rack to cool a bit. Slice and enjoy!

Badass Eats: Breakfast for Dinner, 3 Healthy Ways

There is something about eating breakfast foods for dinner that seems "rebellious." Oooh, it's 12 hours after breakfast time and here I am diving into a plate of scrambled eggs!

Yet after a long day or one that simply cries out for a little culinary comfort, breakfast as dinner can make everything better. Fortunately for those of us workin' on our fitness, this little act of kitchen rebellion  does not have to represent a war on on our healthy eating.

I actually do breakfast for dinner fairly regularly, as it fits my schedule perfectly on nights when my classes don't end until 8 p.m. Today I'm sharing my three favorites, which are all easy and quick to prepare. If you have a great recipe or meal idea, share it with us!

Breakfast for Dinner, 3 Healthy Ways

Badass Breakfast Parfait

This one is a great mix of protein, carbs and good fats with just a hint of sweet - and for less than 500 calories

Ingredients

• 1 cup nonfat plain Greek yogurt
• 1 Tbsp. honey or Stevia
• 1 Tbsp. cinnamon
• 1 cup raspberries, blueberries or blackberries
• 3/4 cup Kashi Go Lean
• 3 Tbsp. chopped almonds

Directions: Combine the yogurt with honey and gently stir in half the berries. In a bowl, put 1/3 of the yogurt-berry mixture. Layer over that 1 Tbsp. almonds, 1/3 of the remaining berries, and 1/4 cup of the Kashi. Repeat the layers with the remaining yogurt, berries, nuts and Kashi. Enjoy!

Badass Scramble

Eggs, turkey sausage, toast - and no need to head to a diner to enjoy it

Ingredients

• 1 egg, 3 egg whites, whisked together
• 1/2 Tbsp olive oil
• 1/2 small diced onion and 1 diced green pepper
• 1 small diced tomato
• 1 cup fresh spinach
• salt, pepper to taste
• 1 Tbsp. grated Romano cheese
• 2 turkey sausage patties or 3 turkey sausage patties, cooked as directed then diced
• 1 slice whole wheat bread or Ezekiel bread, toasted

Directions: Cook the sausage as directed. Dice and set aside. Heat the olive oil over medium-high heat and add in the diced onions, green peppers. Once they are soft, add in the beaten eggs and stir gently as they cook. When the eggs are about halfway scrambled, add in the spinach and keep stirring. When they're almost done add in the tomatoes, sausage, salt and pepper, cheese and tomatoes. Serve with the toast.

Badass Oatmeal Bowl

Yes, dinner really can be oatmeal when you pump it up with protein, fruit and nuts.

Ingredients

• 3/4 cup oatmeal, cooked as directed
• 1 scoop of vanilla protein powder (casein protein is great for eating before bed)
• 1/4 cup chopped nuts
• 1/2 chopped apple
• 1/2 banana
• 1 Tbsp cinnamon

Directions: Prepare the oatmeal as directed, using water or unsweetened almond milk and slightly more than usual (since you'll be adding in other ingredients, extra liquid keeps it from getting too thick). Stir in the protein powder and cinnamon, then the fruits. Sprinkle the nuts over the top. So easy, so good!

Coming up: Wake up your muscles...with The Dead Man Crawl