Nutrition By Kate: Weekly Newsletter (04/12/24)

Luminous Life
Apr 12, 2024
3 min read

By: Kate Leeney- NASM Nutrition Coach, NASM Personal Trainer, NASM Fitness Nutrition Specialist

Thank you for being here!

I hope everyone is having a great week!

Please continue to share this newsletter with family and friends. It helps get my message out into the world. I appreciate it more than you know. :)

Nutrition tip of the week:

Why You Should Meal Prep!

Meal prep is easily the #1 thing that has helped me to reach my health goals over the years.

I started prepping when I used to be a teacher. I would always pack my meals and snacks for work for many reasons, but the biggest was that I wanted to feel good energy and be consistent.

I didn’t want to resort to running out to grab lunch, getting so hungry I had a headache, or be starving after work and eat whatever was in the kitchen when I got home. If you feel this when you are out and about and working, read on!

Having a plan and keeping your body fueled is a good way to make sure that you stay consistent with your goals, keep your body fueled properly, and have the most energy to get through your days.

I would always eat breakfast at home, plan a mid-morning snack, a lunch that was nutrient dense and followed a protein/carb/veggie/fat/sauce format, an afternoon snack, and sometimes a little snack for the ride home. If you say you don’t have time for this, you do. You can choose to create time for the things that are most important to you in any area.

This can be super simple and there is nothing wrong with eating the same meals every day. If you like them and they are easy for you, do it!

Here are some things that I prep weekly now that I work from home:

-I always make a savory and sweet breakfast bake for my kids and alternate weeks. This takes the craziness out of the mornings and I can ensure they are getting a great breakfast

-I always prep sweet potatoes and regular potatoes

-I always chop vegetables and fruit so they are ready to go

-I always do my crockpot chicken (chicken, broth, garlic) and use it for lunches and dinners. I can easily change up my sauces to create variety

-I always do my DIY chorizo recipe

Do you meal prep? How does it help you?

Recipe of the week:

Buffalo Chicken Tenders

I work with clients on using their favorite recipes and flavors and we replace them with clean ingredients. There is a way to eat flavors and foods that you love and enjoy! I look for simple swaps for your longterm health and individual goals.These Buffalo chicken tenders are a great example of something you can do for meal prep or dinner!

I used plantain chips for my breading (similar taste to potato chips). However, plantain chips are made from a green plantain which are members of the banana family. Unlike bananas, they are savory and not sweet. Try them for a snack as well after you make these tenders!

Ingredients:

-1lb boneless skinless chicken tenders

-½ cup almond flour

-1 cup plantain chips (I love @traderjoes)

-1/2 cup buffalo sauce (I used @primalkitchenfoods)

Directions:

-Pre-heat oven to 375. Blend your plantain chips in a food processor.

-Create three bowls (one with almond flour, one with plantain chips, one with buffalo sauce).

-Take your tenders and coat them in this order:almond flour, buffalo sauce, then plantain chips. Repeat until all of the tenders are breaded and place them onto a well sprayed pan (I used coconut oil for my pan).

-Bake at 375 for 45-60 minutes dependent upon how crispy you want them! You can also use the air fryer. ENJOY!

Tag me in any of the recipes that you try! I would love to see it!

Wellness Tip Of The Week:

I am always trying to be preventative with my skin! I do facials once per month and do red light therapy daily. I have chosen not to do botox, and have noticed such a difference in my skin from doing gua sha daily!