Jim White Fitness

July | Recipes to Inspire Seasonal Eating

Team Jim White Fitness — Tue, 27 Jun 2023 19:21:49 +0000

BY %%AUTHOR%%

Lemon Coconut Energy Balls

PREP TIME 10 minutes | SERVES 8
NUTRITION (2 balls) 154 Calories | 10 g Fat | 10 g Carbs | 4 g Protein

INGREDIENTS
● 1 cup cashews
● 1⁄2 cup shredded coconut
● 2 tbsp hemp seeds
● 1 tsp lemon zest
● 2 tbsp lemon juice
● 2 tbsp maple syrup or honey
● 1 tsp vanilla extract

DIRECTIONS
1. Add all ingredients into a food processor and allow to process for 3 to 5 minutes or until the dough is formed.
2. Check the texture by pinching the dough between your fingers. It should be sticky and keep its shape. If it is too dry, add more lemon juice (or small drops of water). If too wet, add more shredded coconut.
3. Using a tablespoon, scoop out dough and roll between your palms to form balls.
4. Roll them in shredded coconut or bee pollen powder and shake off excess. Refrigerate to harden.
5. Store in a sealed container in the fridge for up to 7 days.

DESCRIPTION
Hemp seeds are a great source of high-quality protein and are rich in two essential fatty acids, omega-6 and omega-3. They’re also a source of gamma-linolenic acid which may reduce the risk of heart disease by reducing inflammation.

Cinnamon Orange Granola Yogurt

INGREDIENTS
● 1 1⁄4 cups rolled oats
● 1⁄4 cup chopped walnuts
● 1⁄8 cup sunflower seeds
● 1⁄8 cup dried dates or any dried fruits (apricots, cranberries, etc.)
● 1 teaspoon cinnamon
● 1⁄8 teaspoon salt
● 3 tablespoons maple syrup or honey
● 1⁄8 cup extra virgin coconut oil
● 1⁄2 teaspoon vanilla extract
● Zest from 2 oranges
● 5 cups nonfat Greek yogurt

DIRECTIONS
1. Preheat oven to 325 °F. Line baking sheet with parchment paper.
2. Zest 2 oranges, chop walnuts and dried dates, and melt coconut oil. In a large mixing bowl, combine oats,
chopped walnuts, chopped dried dates, sunflower seeds, salt, and cinnamon.
3. In a small bowl, combine maple syrup, melted and cooled coconut oil, vanilla, and orange zest.
4. Pour the wet mixture over the dry ingredients and mix with spatula until all of the dry ingredients are coated in
the wet mixture.
5. Spread granola mixture into an even layer on the baking sheet.
6. Bake for 20 minutes then stir granola, without breaking up any clumps. Continue baking for 10 minutes until golden color. The granola will be slightly sticky when you take it out and will crisp up when it cools, don’t over-bake.
7. Allow the granola to cool completely before storing. It can be stored in a sealed container for up to 2 months.
8. Serve 1⁄3 cup of granola over 1 cup of Greek yogurt.

DESCRIPTION
This recipe is a healthy granola alternative, made without processed sugars. Make it your own creation by adding your favorite dried fruits.

Buffalo Chicken Rice Bowl

INGREDIENTS
● 1.5 ounce boneless skinless chicken breast, diced into 1⁄2 inch cubes
● 1 teaspoon olive or canola oil
● 1⁄2 cup diced red onion
● 1⁄2 tsp paprika
● 1⁄2 tsp cumin
● 1⁄4 teaspoon kosher salt
● 1 cup canned low sodium black beans rinsed and drained
● 1⁄2 cup buffalo sauce, Franks
● 3 cups cooked brown rice
● 1⁄2 cup part-skim cheddar cheese or dairy free cheddar
● 1⁄4 cup chopped scallions

DIRECTIONS
1. In a medium pot, heat oil over low-medium heat. Add onions and cook until they have caramelized
slightly, about 5 minutes.
2. Add rinsed and drained black beans, paprika, cumin and salt. Stir to combine and cook 3 to 4 minutes.
3. While that cooks, heat a large skillet over high heat. When hot, add oil and then add chicken.
4. Cook chicken until browned and cooked through the center, about 5 minutes, flipping half way through.
5. Mix cooked chicken with buffalo sauce in a medium bowl.
6. To serve pour 3⁄4 cup rice in each bowl, top with 1⁄4 cup beans and cheese, divide the chicken evenly in the bowls, and top with scallions.

DESCRIPTION
This recipe is savory, juicy, and packed with protein. It’s also a great recipe to try for meal prep!

Salmon Fried Rice

INGREDIENTS
● 4 ounces skinned wild salmon filet
● 1 teaspoon sesame oil, divided
● 1 large or 2 small scallions, thinly sliced, whites and greens separated
● 1⁄2 cup cold cooked rice, preferably brown short grain
● 3⁄4 cup frozen cauliflower rice
● 1 large egg, beaten
● 1⁄2 teaspoon soy sauce or gluten free Tamari
● Sriracha or Chile-garlic sauce, optional

DIRECTIONS
1. Heat a medium nonstick pan over medium-high heat and cook salmon for 5 minutes on each side. Set aside and flake the salmon into small chunks with a fork. Wipe the pan.
2. Heat 1⁄2 teaspoon of oil in a pan over medium-high heat. Add scallion whites and stir until fragrant, about 1 minute.
3. Add the rice to the pan in an even layer. Allow to cook without stirring for 2 to 3 minutes or until the bottom becomes slightly crispy.
4. Add the cauliflower rice to the pan and stir to combine and allow to cook for 2 to 3 minutes.
5. Push the rice to one side of the skillet. Crack egg onto the open side and constantly stir the egg as it cooks for 30 to 60 seconds or until cooked through. Mix the rice, cauliflower, and egg.
6. Stir in soy sauce and sesame oil.
7. Gently fold the flaked salmon into the pan and serve immediately. Garnish with green scallions.
8. Add Sriracha or Chile-garlic sauce (optional).

DESCRIPTION
Salmon provides essential fatty acids that your body can’t make and needs through your diet. It is full of nutrients like zinc, phosphorus, potassium, selenium, and vitamin B.

The post July | Recipes to Inspire Seasonal Eating appeared first on Jim White Fitness.

June | Recipes to Inspire Seasonal Eating

Team Jim White Fitness — Mon, 29 May 2023 20:53:25 +0000

BY %%AUTHOR%%

Zucchini Omelet

PREP TIME 5 minutes | COOK TIME 12 minutes | SERVES 1

NUTRITION 352 Calories | 14 g Fat | 23 g Carbs | 35 g Protein

INGREDIENTS
● 1 teaspoon olive oil
● 1/4 cup red onion, chopped
● 1 cup zucchini, diced into matchsticks
● 1 large egg
● 3/4 cup egg whites
● 2 tablespoons Parmesan cheese, grated or shredded
● 1/4 teaspoon kosher salt
● fresh black pepper, to taste
● 1 slice of whole wheat toast

DIRECTIONS
1. Over medium-low heat, heat oil in a medium nonstick skillet.
2. Stir in onion and cook until golden, about 2 to 3 minutes.
3. Add zucchini and season with 1/8 teaspoon salt and black pepper, to taste and cook 3 to 4 more minutes stirring occasionally, until tender.
4. In a medium bowl, whisk egg, egg whites, Parmesan, 1/4 teaspoon salt and black pepper.
5. Add eggs to the skillet making sure eggs cover all the vegetables. Cover and cook until the eggs set, about 5 minutes.
6. Flip it over onto your plate and serve with hot sauce, or sriracha if desired and a slice of toast.

Grilled Chicken Panini with Zucchini, Tomato & Mozzarella

INGREDIENTS
● 4 slices zucchini, 1/4 inch thick
● 1/4 teaspoon kosher salt
● fresh ground pepper, to taste
● 2 pieces grilled chicken cutlets, 2 ounces each
● 4 ounces shredded mozzarella cheese
● 4 thin slices tomato
● chopped fresh basil
● 4 slices sourdough bread, cut 1/4 inch thick (4 oz total)
● olive oil spray

DIRECTIONS
1. Season zucchini with salt and pepper. Heat a grill pan over medium-high heat.
2. Spray with oil and add the zucchini, grill on each side about 2 minutes each, until grill marks form. Set aside.
3. Spray one side of each slice of bread.
4. Heat a large non-stick skillet over medium-low heat. Place 2 slices of bread oiled side down on the skillet.
5. Top each piece of bread with 1 ounce of cheese, divide the zucchini on top, grilled chicken, tomato slices and basil and the remaining cheese.
6. Top with the remaining bread oil side up. Use a heavy pot or skillet to press it down and cook until the bottom piece of bread is golden, about 4 to 5 minutes.
7. Use a spatula to carefully flip the sandwich over. Cook until the other slice of bread is golden brown, about 3 to 4 minutes. Serve cut in half and if desired, with your favorite soup.

One Pot Orzo with Sausage, Spinach & Corn

INGREDIENTS
● 14 ounces mild Italian chicken sausage
● 1⁄2 medium yellow onion, chopped
● 1 cup frozen corn kernels
● 1 cup dry orzo
● 3 cups low sodium chicken broth
● 3 cups packed baby spinach
● 1⁄4 cup freshly grated parmesan
● Freshly ground black pepper

DIRECTIONS
1. Remove the sausage from the casing and add it to a heavy bottom sauce pot or Dutch oven.
2. Cook over medium-high heat for 5 minutes, breaking it up with a wooden spoon.
3. Add the onion and corn (no need to thaw) and sauté for 10 minutes.
4. Add the orzo and chicken broth, stir to combine then bring to a boil.
5. Reduce heat to medium low and simmer for 10 minutes, stirring every few minutes and scraping the bottom of the pot to make sure the orzo doesn’t stick.
6. Remove from the heat, add the spinach, stir and cover for a few minutes couple minutes, until the spinach has wilted.
7. Top with freshly grated parmesan and black pepper, to taste and serve.

Peach Pie Cottage Cheese Bowl

PREP TIME 5 minutes | COOK TIME 10 minutes | SERVES 3

NUTRITION 272 Calories | 9 g Fat | 25 g Carbs | 31 g Protein

INGREDIENTS
● Olive oil spray
● 2 ripe peaches, pitted, peeled and diced
● 1 teaspoon brown sugar
● 1⁄4 teaspoon ground cinnamon
● 2 cups low fat cottage cheese, I like Good Culture
● 2 tablespoons chopped shelled pistachios
● Drizzle of honey, optional

DIRECTIONS
1. Heat a small skillet over medium heat and spray lightly with oil.
2. Add the peaches, brown sugar, and cinnamon and mix to combine. Leave undisturbed and cook for 1 minute. Mix and cook for an additional minute. Transfer to a bowl or plate and allow to cool for 5 minutes.
3. Scoop 1 cup of cottage cheese into 2 bowls.
4. Top each bowl with 1⁄2 the peaches and 1 tablespoon each of pistachios. Drizzle with honey, if desired.

The post June | Recipes to Inspire Seasonal Eating appeared first on Jim White Fitness.

May | Recipes to Inspire Seasonal Eating

Team Jim White Fitness — Fri, 21 Apr 2023 14:01:29 +0000

BY %%AUTHOR%%

Air Fryer Chickpeas

PREP TIME 5 minutes | COOK TIME 15 minutes | SERVES 3

NUTRITION 196 Calories | 4 g Fat | 33 g Carbs | 10 g Protein

INGREDIENTS
● 15 ounce can chickpeas, rinsed and drained
● Extra virgin olive oil spray
● 1 teaspoon dried spices of your choice, such as Cajun seasoning, garlic salt, blackened seasoning, Montreal steak seasoning, chili powder, paprika, etc.

DIRECTIONS
1. Drain chickpeas in a colander and transfer to a plate lined with paper towels. Let them dry completely.
2. Transfer the chickpeas to the air fryer basket in a single layer and air fry 380F about 12 to 15 minutes, shaking the basket every 5 minutes until crunchy on the inside, not moist and golden brown on the outside.
3. Transfer the chickpeas to a medium bowl while still hot, spritz all over with olive oil and immediately toss with the spices. Eat at room temperature as a snack or over your favorite salad.

Tip for crunchy chickpeas: It’s important to start with dry chickpeas or they won’t get crisp and if they do, they won’t stay crisp. Dry them well on paper towels, then if time permits leave them out an hour to dry before cooking.

Storage: Store chickpeas in a jar at room temperature up to a week. If leftover chickpeas get soft you can pop them back in the air fryer 2 to 3 minutes to crisp them back up.

Honey Sriracha Chicken & Broccoli Rice Bowl

INGREDIENTS
● olive oil spray
● 3 chicken breasts, diced into 1-inch pieces (24 ounces)
● 1 egg white, beaten
● 2 tablespoons cornstarch
● 1 1/4 teaspoon kosher salt, divided
● 1 head broccoli, cut into small florets
● 2 teaspoons sesame oil
● 2 cups brown rice, cooked
● 2 tablespoons honey
● 2 tablespoons sriracha sauce
● 1 teaspoon seasoned rice vinegar
● 1 teaspoon sesame oil
● 2 scallions, sliced
● 1 teaspoon black and white sesame seeds, or as desired

DIRECTIONS
1. Preheat the oven to 425F. Place the chicken in the egg whites, then in cornstarch and season with 3/4 teaspoon salt. Spray a large nonstick sheet pan generously with olive oil spray (so the chicken doesn’t stick) then add the chicken pieces, leaving room for the broccoli on one end. Bake in the oven for 10 minutes.
2. Remove chicken from the oven and flip, then add broccoli on the other half of the pan and drizzle with 2 teaspoons sesame oil, season with 1/2 teaspoon salt and pepper, to taste. Place back in the oven and cook until the chicken is cooked through and the broccoli is tender, about 10 minutes.
3. Meanwhile, in a medium bowl whisk honey, sriracha sauce, rice vinegar, and sesame oil together until smooth. Add the chicken and toss in sauce to coat.
4. Divide all the ingredients to 4 bowls, top with scallions and sesame seeds.

Strawberry Cucumber Spinach Salad

PREP TIME 10 minutes | SERVES 4

NUTRITION 463 Calories | 30 g Fat | 18 g Carbs | 33 g Protein

INGREDIENTS
● 6 packed cups baby spinach
● 1 1⁄2 cup English cucumbers, sliced
● 1 cup strawberries, sliced
● 1 medium sweet apple, cored and chopped into cubes
● 3 ounces feta cheese, crumbled
● 1⁄4 cup toasted walnuts
● 16 oz. rotisserie chicken, shredded
● 1⁄4 cup extra virgin olive oil
● 1 tbsp apple cider vinegar
● 1 tbsp pure honey
● 1 tbsp dijon mustard
● Salt and pepper

DIRECTIONS
1. In a small bowl, whisk together the oil, apple cider vinegar, honey, dijon mustard, salt and pepper until well combined. Taste and adjust the dressing to your preference. Set aside.
2. In a large bowl, combine the spinach, cucumbers, strawberries, apples, feta, walnuts and chicken, then drizzle the desired amount of vinaigrette on top. Toss to combine. Serve immediately.

Blueberry Pancake Casserole

INGREDIENTS
● 1 1⁄2 cups whole grain flour
● 1 teaspoon baking powder
● 1⁄2 teaspoon baking soda
● 1 teaspoon cinnamon
● 1⁄4 teaspoon salt
● 2 large eggs
● 1 cup buttermilk
● 1⁄2 cup pure maple syrup
● 4 tablespoons extra virgin coconut oil melted and cooled
● 1 teaspoon vanilla extract
● 1 cup fresh blueberries

DIRECTIONS
1. Preheat the oven to 425°F.
2. Line a sheet pan (about 10″ x 10″) with parchment paper and set aside.
3. In a medium bowl, mix all the dry ingredients – flour, baking powder, baking soda, salt, and cinnamon.
4. In a separate bowl, whisk together eggs, syrup, coconut oil, vanilla, and buttermilk.
5. Add dry ingredients to the wet mixture and mix just until combined.
6. Pour the pancake batter into the prepared sheet pan and even the batter out. Top with blueberries.
7. Bake for 15 minutes in the preheated oven, until slightly risen and cooked through.

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April | Recipes to Inspire Seasonal Eating

Team Jim White Fitness — Sat, 01 Apr 2023 18:45:30 +0000

BY %%AUTHOR%%

Cherry Banana Smoothie

PREP TIME 5 minutes | SERVES 1

NUTRITION 358 Calories | 3 g Fat | 53 g Carbs | 33 g Protein

INGREDIENTS
● 1 cup frozen cherries
● 1 cup skim milk (or milk of choice)
● 1⁄2 banana
● 1 scoop protein powder (vanilla or chocolate pair well with this recipe)
● 1 teaspoon cinnamon

DIRECTIONS
1. Add all ingredients in the blender.
2. Mix everything at high speed until you get a smooth silky texture.
3. If the smoothie is too thick, add a little more liquid – milk or water. Blend again until everything is well combined.

Apple Cinnamon Oatmeal Cookies

INGREDIENTS
● 1 cup rolled oats or quick oats
● 3⁄4 cup whole grain flour
● 1 teaspoon baking powder
● 1⁄4 teaspoon salt
● 2 teaspoons cinnamon
● 1⁄4 teaspoon each: ground nutmeg, allspice
● 1 egg
● 2 tablespoons extra virgin coconut oil in liquid form
● 1 teaspoon vanilla extract
● 1⁄2 cup maple syrup or honey
● 1 large sweet apple grated or chopped into small cubes
● 1⁄2 cup dried cranberries or raisins

DIRECTIONS
1. Preheat the oven to 356F. Line a large baking sheet with parchment paper
2. In a bowl, mix the dry ingredients – flour, oats, baking powder, salt, and spices.
3. In a separate bowl whisk the egg. Add coconut oil, vanilla, and syrup or honey. Mix well with a whisk until well combined.
4. Add the wet mixture to the dry ingredients and mix. Finally, stir in the grated or chopped apples and dried cranberries or raisins. Mix gently with a spoon.
5. With a spoon, scoop the dough, then shape into slightly flattened balls. Arrange the cookies 2-inches apart on the prepared baking sheet and bake cookies for 12 to 15 minutes.
6. When you get them out of the oven, cookies will be soft. Leave them to cool for a few minutes on the baking sheet then transfer them to a cookie rack to cool completely. They will harden after they cool down.

Sheet Pan Lemon Chicken with Leeks and Potatoes

INGREDIENTS
● 1.5 lbs. Yukon gold potatoes (about 8-11), chopped
● 2 leeks white and light green parts only, sliced
● 1 head garlic (about 8-11 cloves), peels removed
● 6-8 bone-in, skin-on chicken thighs
● 1/4 cup extra virgin olive oil
● 1 lemon
● 1 1/2 tsp salt to taste
● 1/2 tsp black pepper to taste
● 2 tsp dried thyme

DIRECTIONS
1. Preheat the oven to 425F. Place the sliced leeks in a medium bowl filled with water and let soak for about 5 minutes. Drain the water from the leeks, rinse them under water and dry.
2. Arrange the leeks, potatoes, and garlic cloves on the sheet pan. Pour half the olive oil, squeeze half of the lemon and sprinkle 1 tsp salt and 1⁄4 tsp pepper over the veggies. Toss to combine. Push the veggies to the edges of the sheet pan, forming a space in the center of the sheet pan for the chicken.
3. Arrange the chicken in the center of the sheet pan. Drizzle the remaining olive oil, the rest of the lemon juice, the remaining salt and pepper and all of the thyme over the skin of the chicken thighs. Rub your hands over the skin to evenly distribute the spices, if needed.
4. Place the sheet pan in the center rack of the oven, and bake for 35-45 minutes, or until the veggies are cooked through and slightly crisp on some edges and the chicken is cooked through (the juices run clear) and the skin is brown and crispy.
5. Remove the sheet pan from the oven and serve warm. Season with salt and pepper if needed.

Avocado Egg Salad

PREP TIME 5 minutes | COOK TIME 10 minutes | SERVES 2

NUTRITION 386 Calories | 22 g Fat | 32 g Carbs | 16 g Protein

INGREDIENTS
● 1 avocado ripe
● 3 eggs
● 2 tablespoon Greek yogurt
● Juice from half lemon
● 1 teaspoon Dijon mustard
● 1⁄2 teaspoon dill
● 1⁄4 teaspoon turmeric
● Salt and Black Pepper to taste
● 2 slices of bread

DIRECTIONS
1. Add water to a pot and bring to a boil. Carefully add 3 eggs and cook for 8-10 minutes. When eggs are cooked, run them under cold water and break off the shells. Cut the eggs into small pieces.
2. Half, pit, peel and cube avocado, add to a mixing bowl and mash the avocado with a fork until chunky.
3. Add in Greek yogurt, freshly lemon juice, Dijon mustard, dill and turmeric. Mix with the spoon until creamy.
4. Add in chopped hard-boiled eggs. Season it with salt and pepper. Mix gently with the spoon.
5. Assemble onto sandwich bread, toast bread if preferred. Add optional toppings like a hand-full of spinach or arugula, tomatoes, onions or lettuce.
6. Serve immediately at room temperature, or chill and serve cold.

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March | Recipes to Inspire Seasonal Eating

Team Jim White Fitness — Thu, 02 Mar 2023 20:08:54 +0000

BY %%AUTHOR%%

Lemon Poppy Seed Chia Pudding

PREP TIME 5 minutes | REST TIME 15 minutes | SERVES 1

NUTRITION 430 Calories | 18 g Fat | 60 g Carbs | 11 g Protein

INGREDIENTS
● 1⁄4 cup chia seeds
● 2⁄3 cup oat milk
● 1 teaspoon lemon zest
● 2 tablespoons lemon juice
● 1 tablespoon pure maple syrup
● 1 tablespoon poppy seeds
● 1 tablespoon raisins
● 1⁄2 teaspoon vanilla extract

DIRECTIONS
1. Place chia seeds in a bowl. Add in milk and mix using the whisk or the spoon.
2. Leave chia pudding to rest for 10-15 minutes. Mix the chia seeds halfway through to allow chia seeds to absorb the liquid and make sure lumps do not form.
3. Add in the rest of the ingredients, the zest of a lemon, lemon juice, maple syrup, vanilla extract, poppy seeds, and raisins.
4. Mix everything until combined. If chia pudding is too dense, add in more liquid (milk). Taste the chia pudding and add more sweetener if desired.
5. Top it with fresh fruits or additional toppings as desired -strawberries, blueberries, raspberries, seeds, nuts, granola, etc.

White Bean Kale Soup

PREP TIME 5 minutes | COOK TIME 30 minutes | SERVES 4

NUTRITION 340 Calories | 9 g Fat | 50 g Carbs | 16 g Protein

INGREDIENTS
● 4 cups kale, coarsely chopped
● 2 cups cannellini beans, cooked (or 1 14 oz. can)
● 1 tablespoon olive oil
● 1 onion, chopped
● 2 cloves garlic, minced
● 1 bay leaf
● 1 teaspoon thyme leaves, fresh
● 2 medium potatoes, chopped
● 2 carrots, diced
● 4 cups vegetable broth
● 1/4 cup coconut milk
● Pinch each of allspice and cayenne pepper

DIRECTIONS
1. In a large pot over medium heat, sauté onion and garlic in olive oil for 3 minutes until translucent.
2. Add carrots and potatoes stirring, next add broth, coconut milk, beans, kale, bay leaf, thyme, and allspice.
3. Bring to a boil and reduce heat to medium-low and cook for 30 minutes. Season with sea salt and cayenne pepper to taste.

Carrot Cake Energy Bites

PREP TIME 10 minutes | COOK TIME 10 minutes | SERVES 5 (serving size: 4 balls)

NUTRITION 256 Calories | 12 g Fat | 44 g Carbs | 4 g Protein

INGREDIENTS
● 12 Medjool dates
● 1 cup rolled oats
● 1⁄2 cup walnuts
● 1⁄2 cup carrot finely grated (about one small carrot)
● 1 tablespoon chia seeds
● 2 teaspoon fresh ginger finely grated
● 1 teaspoon vanilla extract
● 1⁄2 cup shredded coconut for dusting

DIRECTIONS
1. Remove the pits from dates and soak them in hot water for several minutes. When the dates are softened, drain them and place in the food processor. Save the water.
2. Add the other ingredients to a food processor and blend until mixture turns into a dough-like consistency. Add 1 tablespoon of water in which you have soaked the dates if the mixture is too dry.
3. With a small spoon, scoop the mixture and roll it into balls. Roll the balls in shredded coconut and place on the sheet.
4. Place in the refrigerator to harden for 15 minutes.

Pan Seared Salmon with Cucumber Salad

PREP TIME 10 minutes | COOK TIME 15 minutes | SERVES 4

NUTRITION 389 Calories | 20 g Fat | 26 g Carbs | 27 g Protein

INGREDIENTS
● 4 – 6 ounce boneless salmon filets
● 1 Tablespoon olive oil
● 1 lime
● 1⁄2 cucumber, diced
● 2 Tablespoons red onion, minced
● 2 teaspoons cilantro, finely chopped
● 1 teaspoon salt, divided
● 1⁄4 teaspoon ground pepper, fresh cracked
● 1 small jalapeño pepper, seeded and minced, optional
● 2 cups cooked brown rice

DIRECTIONS
1. Cook your brown rice according to package instructions
2. Remove the pith from the lime and finely dice the flesh of the lime.
3. In a small bowl, lightly mash the lime with the fork to release some of the lime juice and then stir in the jalapeño pepper (optional), cucumber, onion, cilantro, and 1⁄2 teaspoon of salt. Set aside and let the salsa ingredients marinate together.
4. Heat the olive oil in a nonstick skillet over medium heat. Season the salmon with a pinch of salt and fresh cracked pepper. Sauté the salmon, skin side down, until golden brown, about 7-8 minutes. Carefully flip the salmon and continue to cook until flesh is opaque and flakes easily when a fork is inserted…about 4 minutes more.
5. Transfer salmon to plates and spoon cucumber salsa over top and serve with 1⁄2 cup cooked rice.

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February | Recipes to Inspire Seasonal Eating

Team Jim White Fitness — Thu, 02 Feb 2023 16:30:00 +0000

BY %%AUTHOR%%

Mushroom Spinach Egg Scramble

COOK TIME 10 minutes | SERVES 1

NUTRITION | 340 Calories | 18 g Fat | 22 g Carbs | 26 g Protein

INGREDIENTS
● 1/2 tbsp olive oil
● 1/4 cup onions
● 1 1/2 cups thin sliced mushrooms
● 1/2 cup fresh baby spinach
● 2 large eggs
● 1 large egg whites
● 1 teaspoon water
● kosher salt and black pepper
● 2 Tbsp of shredded cheese of your choice (optional)
● 1 slice of toast

DIRECTIONS
1. In a small bowl, whisk eggs, egg white, 1 tbsp water, 1/8 tsp salt and pepper until blended.
2. In a medium nonstick skillet, heat oil over medium heat.
3. Add onions and cook until tender and golden, 3 to 4 minutes.
4. Add the mushrooms and cook and stir 3-4 minutes or until tender. Add spinach; cook and stir until wilted.
5. Add egg mixture; cook and stir just until eggs are thickened and no liquid egg remains. If you want to add cheese, add it with the eggs and serve with toast.

Basil Pesto Chicken Salad

PREP TIME 10 minutes | COOK TIME 10 minutes | SERVES 4

NUTRITION | 429 Calories | 32 g Fat | 4 g Carbs | 29 g Protein

INGREDIENTS
● 2 cups diced or shredded chicken breast (cooked)
● 1/3 cup basil pesto
● 1/4 cup mayonnaise
● 1/4 cup toasted pine nuts, plus more for garnish
● 2 tablespoons diced red onion
● 1 tablespoon lemon juice
● salt and pepper to taste
● Mixed greens or whole wheat bread optional to make a salad or open face sandwich (nutrition value above does not reflect these items)

DIRECTIONS
1. Add all of the ingredients to a large bowl and mix until well combined. Add more salt, pepper, or lemon juice to taste.
2. Serve over mixed greens, with cherry tomatoes, fresh basil, and pine nuts to complete a salad. For an open face sandwich – toast a piece of whole wheat bread, add a tomato slice and serve your chicken salad on top.

BBQ Chicken Sweet Potatoes

PREP TIME 15 minutes | COOK TIME 3 hours | SERVES 4

NUTRITION | 478 Calories | 24 g Fat | 30 g Carbs | 29 g Protein

INGREDIENTS
● 4 medium to large sweet potatoes
● Green onion to garnish
● 1 pound boneless, skinless chicken breast
● 10 oz barbecue sauce
● 1/4 cup apple juice
● 1 tablespoon apple cider vinegar
● salt and pepper to taste
● For the coleslaw:
● 1/2 cup mayonnaise
● 2 tablespoons apple cider vinegar
● 1 teaspoon celery seed
● 1/2 teaspoon dijon mustard
● 1 teaspoon salt
● 1/4 teaspoon black pepper
● 4 cups shredded coleslaw mix

DIRECTIONS
1. Add chicken breast, barbecue sauce, apple juice, apple cider vinegar, salt, and pepper to your crockpot and stir. Cook on high for 2-3 hours or until chicken breast is cooked through. Use two forks to shred the meat in the barbecue sauce.
2. Preheat oven to 425° and clean the sweet potatoes. Prick the sweet potatoes with a fork and place them on a sheet pan lined with parchment paper. Bake the sweet potatoes for 45-50 minutes until completely tender, then remove from the oven.
3. For the coleslaw, add mayo, apple cider vinegar, celery seed, Dijon Mustard, salt, and pepper to a mixing bowl and whisk together until well combined. Pour the dressing over the shredded coleslaw mix and toss until well combined.
4. Split the top of the potato open lengthwise, give the potato ends a gentle squeeze inward to open it up and use a fork to fluff the insides. Stuff the potatoes with 4 oz of the pulled chicken and top with coleslaw. Garnish with green onion and serve!

Chocolate Banana Almond Hearts

PREP TIME 20 minutes | SERVES 4 | SERVING SIZE 5 pieces

NUTRITION | 363 Calories | 25 g Fat | 29 g Carbs | 7 g Protein

INGREDIENTS
● 2 bananas – cut each into about 10 coin shaped pieces
● 2-3 tbsp. of the nut butter of your choice (peanut butter or almond butter are great for this recipe)
● One package of whole almonds (need two per banana slice-40 total)
● 1 cup of semi-sweet chocolate chips
● 1 tbsp of coconut oil

DIRECTIONS
1. Cut bananas into coin shaped pieces and place onto parchment paper
2. Put a little dab of your nut butter (slightly warmed so that it transfers easily) onto the top of the banana coins – this will act as your glue for the almonds
3. Stick your almonds pointy ends together on top your bananas to form a little heart shape on top
4. Place chocolate chips and coconut oil into bowl and microwave at 20-30 second intervals, taking out after each interval to check if consistency is good and easily mixable. (if overdone it will not be good for dipping or drizzling)
5. Once dipping chocolate is mixed, you can either dip your banana almond treats or drizzle with the chocolate over the top.
6. Place in refrigerator to harden the chocolate – should takeabout 30 minutes at a minimum. Enjoy!

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Daily Dairy Intake for Adult Health

Team Jim White Fitness — Wed, 18 Jan 2023 15:48:09 +0000

BY %%AUTHOR%%

Dairy foods are commonly recommended to children, but should adults consume dairy? The short answer is yes. So let’s take a look as to why adults between the ages of 19-59 should be incorporating dairy into their everyday diet.

Dairy for decreased disease risk

As of 2020, 41.9% of the United States (U.S.) population is considered to have obesity, 7.2% of the population has coronary artery disease (CAD), and as of 2019, 11.3% of the population has diabetes.1-3 These staggering statistics do not include the amount of people who are at risk for heart disease or pre-diabetes as well. To help combat the high prevalence of obesity and other chronic diseases, dietary changes are strongly recommended. Incorporating low-fat or fat-free dairy foods into the diet has been associated with reduced risk of many chronic diseases, such as cardiovascular disease and type 2 diabetes.4,5

Chronic disease can also be a cause of inflammation, and contrary to popular belief, recent research has shown that dairy does not contribute to an increase in inflammation, but may even reduce chronic inflammation.4,5 Additionally, fortified dairy products may improve cardiometabolic risk biomarkers.5 Lastly, dairy provides essential nutrients such as vitamins A and D, zinc, and selenium, which all play an important role in the immune system to help fight off infections.4

Dairy for weight loss

With the prevalence of obesity exceeding over 40% of the U.S. population, weight loss is recommended for many adults.1 However, losing weight can be extremely challenging. Incorporating dairy into a well-balanced diet may help weight loss goals. Current evidence shows that dairy consumption can increase lean body mass and reduce body fat.6

The high protein content in dairy helps contribute to its benefit on weight management. When losing weight, it is important to be in an overall calorie deficit. Dairy’s high-quality protein helps prevent the loss of muscle mass during this period of weight loss.6 In addition, protein at meals helps promote satiety and can prevent overeating. Simple carbohydrates digest quickly when eaten alone, and hunger can recur quickly thus promoting overeating. Adding a protein source meals can help slow digestion and help individuals feel fuller for a longer period of time.7 For example, it would be more beneficial to pair cereal in the morning with Greek yogurt or cow’s milk due to their high protein content rather than consuming cereal alone or with a low-protein beverage, such as almond milk.

Research is also showing that dairy foods that contain probiotics, such as yogurt or kefir, can actually reduce weight gain.6 A recent systematic review and meta-analysis of 15 randomized controlled trials showed that individuals who consumed probiotic foods had a significantly reduced bodyweight, BMI, and fat percentage compared with the placebo.8 It was also found that probiotics had an improvement on blood glucose, insulin, and insulin resistance, which may be beneficial for those who have type two diabetes as well.9

Dairy for bone health

The adult lifespan spreads over the course of 40 years. During these years the body undergoes many physical changes. In the earlier stages of adulthood, dairy foods provide calcium, vitamin D, and protein, which are important for accruing peak bone mass around the ages of 25-30.4,10,11 Diet can impact our peak bone mass either positively or negatively. A consistently poor diet that is not rich in essential vitamins and minerals can negatively affect bone mass, whereas a high-quality diet that is rich in bone-supporting nutrients can greatly improve bone mass.10 Dairy foods uniquely offer nutrients that are essential for bone growth like calcium, vitamin D, phosphorus, potassium and magnesium.11 As an added bonus, the vitamin D in fortified dairy foods helps our bodies better absorb its calcium.

Current research shows that consuming dairy can help maintain bone mass throughout adulthood and is associated with reduced fracture risk and greater bone mineral density.11 As we age, the risk of osteoporosis and bone fractures increases, especially in women.11 By the age of 40, the loss of bone mass begins to occur, which can lead to osteoporosis over time. To help prevent this, regular exercise and a diet rich in calcium and vitamin D can help slow the rate of bone mass loss.10,11 A recent meta-analysis found that the consumption of dairy increased bone mineral density in women and concluded that dairy intake is an effective way to help prevent osteoporosis in postmenopausal women.12

A decline in bone mineral density is also a concern with weight loss, especially in the female population.11 To help prevent any further decrease of bone mineral density, prioritizing dairy foods that are high in both protein and calcium can aid with weight loss while ensuring that bone mineral density does not decline further.6,11 In a recent clinical trial, postmenopausal women participated in a weight loss study while consuming 4-5 servings of low-fat dairy foods per day or calcium and vitamin D supplements. The participants that consumed dairy foods had better bone health outcomes than those in the control group.13 Evidence also supports that higher intakes of milk, yogurt, and cheese are linked to greater bone mineral density in men as well.14

Dairy for muscle mass maintenance

Similar to bone mass, muscle mass can also begin to decline as early as 40-50 years old.15 Sarcopenia is the term that describes the loss of muscle mass and strength, and like osteoporosis, it can become heightened with poor diet and lack of regular physical activity. A diet low in protein has been associated with decreased muscle mass.15 Sufficient dietary protein helps enhance muscle building activity and provides essential amino acids to promote muscle protein synthesis.15

Dairy is a high-quality protein source that contains all essential amino acids which helps with the prevention of muscle mass loss and can promote muscle protein synthesis.15 Leucine is an important amino acid that is needed for muscle protein synthesis. Dairy foods, particularly milk, contain whey protein, which is a naturally good source of this essential amino acid.15 In addition, dairy foods can be very affordable and many do not require cooking, which makes it a practical option for adults of all ages with a busy schedule.

Incorporating Dairy

Dairy contains many essential vitamins and minerals, such as vitamins A and B12, riboflavin, niacin, phosphorus, and zinc. Because dairy foods are so uniquely nutrient dense, they are beneficial to incorporate into the diet to help prevent any nutrient deficiencies and support our health in many ways. From immune health to bone and muscle mass retention, to weight management and disease prevention, dairy foods have a lot to offer. These benefits can be achieved by getting in the recommended intake of 3 servings of dairy products per day.4,16 For most dairy products that are liquids or yogurts, one serving of dairy is equal to one cup. For cheeses, serving sizes are generally 1-1.5 ounces, and for cottage cheese, a serving is two cups. Incorporating dairy into the diet doesn’t have to be done by just drinking milk. To optimize nutrient diversity, try incorporating dairy intake with plant foods, such as berries and Greek yogurt, cottage cheese and peaches, or feta baked with tomatoes.

Contrary to the many nutritional myths surrounding dairy, dairy foods can play an important role in the health of adults. Daily dairy intake can help reduce the risk of nutritional deficiencies and chronic disease, prevent the loss of bone mineral density and muscle mass, promote the development of muscle mass, and aid with weight management. Dairy can be incorporated into the diet by drinking or cooking with milk, having Greek yogurt or cottage cheese at breakfast, adding whey protein powder to smoothies, or adding fresh mozzarella to sandwiches. There are so many delicious and affordable ways to make dairy an easy addition to the everyday diet.

References:

https://www.cdc.gov/obesity/data/adult.html
https://www.cdc.gov/heartdisease/facts.htm
https://diabetes.org/about-us/statistics/about-diabetes
https://www.usdairy.com/getmedia/618a5611-a8ff-4c5d-9161-bd2e48a5b0d3/NDC_Lifespan_Adults_FINAL-12-01-2021.pdf?ext=.pdf
Gil Á, Ortega RM. Introduction and Executive Summary of the Supplement, Role of Milk and Dairy Products in Health and Prevention of Noncommunicable Chronic Diseases: A Series of Systematic Reviews. Adv Nutr. 2019 May 1;10(suppl_2):S67-S73. doi: 10.1093/advances/nmz020. PMID: 31089742; PMCID: PMC6518123.
Dariush Mozaffarian, Dairy Foods, Obesity, and Metabolic Health: The Role of the Food Matrix Compared with Single Nutrients, Advances in Nutrition, Volume 10, Issue 5, September 2019, Pages 917S–923S, https://doi.org/10.1093/advances/nmz053
Wilde PJ. Eating for life: designing foods for appetite control. J Diabetes Sci Technol. 2009 Mar 1;3(2):366-70. doi: 10.1177/193229680900300219. PMID: 20144369; PMCID: PMC2771510.
Borgeraas, H., Johnson, L. K., Skattebu, J., Hertel, J. K., and Hjelmesæth, J. (2018) Effects of probiotics on body weight, body mass index, fat mass and fat percentage in subjects with overweight or obesity: a systematic review and meta-analysis of randomized controlled trials. Obesity Reviews, 19: 219– 232. doi: 10.1111/obr.12626.
Ruan Y, Sun J, He J, Chen F, Chen R, Chen H. Effect of Probiotics on Glycemic Control: A Systematic Review and Meta-Analysis of Randomized, Controlled Trials. PLoS One. 2015 Jul 10;10(7):e0132121. doi: 10.1371/journal.pone.0132121. PMID: 26161741; PMCID: PMC4498615.
https://orthoinfo.aaos.org/en/staying-healthy/healthy-bones-at-every-age/
https://www.usdairy.com/getmedia/1db50585-9c11-4c40-acf6-a132ee3802b7/Science-Summary-Bone-Health-2021.pdf?ext=.pdf
Shi Y, Zhan Y, Chen Y, Jiang Y. Effects of dairy products on bone mineral density in healthy postmenopausal women: a systematic review and metaanalysis of randomized controlled trials. Arch Osteoporos. 2020;15(1):1-8. doi:10.1007/s11657-020-0694-y
Ilich JZ, Kelly OJ, Liu PY, et al. Role of calcium and low-fat dairy foods in weight-loss outcomes revisited: Results from the randomized trial of effects on bone and body composition in overweight/obese postmenopausal women. Nutrients. 2019;11(5). doi:10.3390/nu11051157
van Dongen LH, Kiel DP, Soedamah-Muthu SS, Bouxsein ML, Hannan MT, Sahni S. Higher Dairy Food Intake Is Associated With Higher Spine Quantitative Computed Tomography (QCT) Bone Measures in the Framingham Study for Men But Not Women. J Bone Miner Res. March 2018. doi:10.1002/jbmr.3414
Hanach NI, McCullough F, Avery A. The Impact of Dairy Protein Intake on Muscle Mass, Muscle Strength, and Physical Performance in Middle-Aged to Older Adults with or without Existing Sarcopenia: A Systematic Review and Meta-Analysis. Adv Nutr. 2019 Jan 1;10(1):59-69. doi: 10.1093/advances/nmy065. PMID: 30624580; PMCID: PMC6370271.
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.

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Fact or Fiction: Dairy Causes Inflammation

Team Jim White Fitness — Mon, 09 Jan 2023 16:24:50 +0000

BY %%AUTHOR%%

Fact or Fiction: Dairy Causes Inflammation

You may have been told to avoid dairy products because they are inflammatory. Before we debunk this common fallacy, let’s take a look and see what inflammation in the body really means and what can cause it.

What is inflammation?^1,2

Not all inflammation is created equal. There are two main categories that we can put inflammation into: acute and chronic. Acute inflammation is the body’s response to sudden outside damage. The immune system sends inflammatory cells to the site of the injury to help begin the healing process. Symptoms are temporary and may include redness, pain, swelling. This is a necessary process that should end with a properly healed wound. Chronic inflammation is long-term that can develop from a variety of factors that are typically occurring inside the body.

What causes inflammation?

The cause of acute inflammation is often due to an injury, such as a cut or scrape to the knee, or an infection. Chronic inflammation can stem from autoimmune disorders, exposure to toxic materials, untreated acute inflammation, and lifestyle factors. Diseases associated with chronic inflammation include diabetes, cardiovascular disease, arthritis, allergies, and chronic obstructive pulmonary disease.² Your chances of developing chronic inflammation become increased with excess alcohol intake, obesity, exercising too intensely without rest, not exercising at all, chronic stress, and smoking.²Symptoms may include pain, fatigue, insomnia, depression, anxiety, weight gain or loss, reoccurring infection, or gastrointestinal issues such as constipation or diarrhea.²

There are a few dietary aspects that can increase risk for chronic inflammation as well. You may be feeling overwhelmed with buzz words like “anti-inflammatory foods,” but inflammation-causing foods are generally foods or beverages containing high amount of refined carbohydrates or excess added sugar, such as soda, or foods with excess unhealthy fats, such as fried foods or fatty cuts of red meat .³ This is not to say that all of these should be avoided entirely, but rather these are the types of foods that should limited in the everyday diet.

Let’s start with addressing sugar. The Dietary Guidelines for Americans recommends that less than 10% of our total calories should come from added sugars. For a 2000 calorie diet, this would equate to about 50g (12 teaspoons) of added sugar for the day.⁴Having sugar every once in a while is completely okay, but repeatedly consuming excessive sugar can lead to elevated levels of insulin in our body. This increases our risk for weight gain, metabolic disease and chronic inflammation.⁵

Saturated fats are typically fats found in animal products or certain oils such as coconut or palm oil.⁶ There is strong evidence that shows that foods too high in saturated fats can cause inflammation by mimicking the actions of something called a lipopolysaccharide. This causes stimulation of immune cells which leads to an inflammatory response.⁷A diet that is excessive in saturated fat can lead to weight gain and unhealthy cholesterol levels, which can further lead to an increased risk of heart disease.^{5, 7} Obesity and heart disease are two large contributors to the presence of chronic inflammation, so it is recommended to keep saturated fat intake to a minimum. The 2020-2025 Dietary Guidelines for Americans recommends having less than 10% of total calories derived from saturated fat.⁴

Then why would dairy cause inflammation?

The myth that dairy causes inflammation may stem from the fact that dairy products can contain saturated fats and that saturated fat can cause inflammation. While yes, some dairy products can contain saturated fat, research has shown that even full fat dairy products do not increase inflammatory biomarkers of inflammation.⁸

There have been numerous randomized controlled trials that have looked at the effects of both low-fat and full-fat dairy products on markers of inflammation as well. These studies have looked at the levels of C-reactive protein (CRP) present, which is a commonly analyzed biomarker that shows the level of inflammation produced by the liver. It has been shown that there were no differences in CRP levels between diets that were high in dairy intake compared to the control diets.⁸

In one recent meta-analysis, researchers actually found that dairy had a modest anti-inflammatory effect in individuals with metabolic disorders.¹¹Much of these effects can be attributed to the fermented dairy products such as kefir, yogurt, or sour cream that can easily be incorporated into a healthy diet.⁹ Additionally, in a recent systematic review the authors concluded that dairy products have been found to be anti-inflammatory in multiple randomized controlled trials. These results were found specifically in interventions with fermented dairy foods or involving adults with metabolic disorders.¹⁰

Other misinformation seems to come from the misstatements that lactose will cause inflammation, but this is also not the case.¹⁰ Only individuals with lactose intolerance will experience unpleasant symptoms from dairy. Symptoms such as flatulence or abdominal pain may arise in individuals with lactose intolerance because these individuals do not produce enough of the enzyme lactase. Lactase helps digest the carbohydrate lactose, and when there is not enough lactase present to digest the lactose carbohydrates, side effects can occur.¹¹Lactose intolerance is very manageable and does not mean that dairy products have to be avoided altogether. There are many lactose-free dairy products on the market now to ensure you get all of the benefits of dairy products without any of the side effects from lactose intolerance. Is it important to note that true milk protein allergies are different from lactose intolerance. Eating dairy foods can have an inflammatory effect for this specific population due to the allergic response.¹² So, it is best to consult your physician if you think you have a true allergy.

How can we reduce inflammation?

There are several ways to reduce the risk of developing chronic inflammation. You can start by being mindful of common factors such as diet, exercise, managing stress, decreasing alcohol intake, and quitting smoking (if you are a smoker).²One of the best ways to manage inflammation is to make healthier lifestyle changes. By increasing exercise and eating a balanced diet, our risk of chronic inflammation can decrease.²

Dairy can play an important role here too. There are many nutritious dairy products that should be incorporated into the diet, such as skim or 1% milk, low fat cottage cheese, low fat or nonfat Greek yogurt, or reduced or fat free cheese. These foods are all low in fat and high in protein and can provide essential vitamins and minerals such as vitamin D and calcium.⁸

Dairy’s unique nutritional values like probiotics (in fermented products) and its high protein content can help manage inflammation too. As mentioned before, fermented dairy products can be very beneficial. Research has shown that certain probiotic-containing dairy products, such as yogurt and acidified milk, can actually reduce inflammation that occurs after eating a high fat meal.¹³

Maintaining a healthy weight can reduce the risk of chronic inflammation as well and a high-protein diet can help. Research has shown that a high protein diet is an effective and safe tool for weight loss and can actually help prevent obesity and obesity-related diseases.¹⁴Many dairy products offer high-quality protein and can be great additions to utilize for weight management.¹⁵ Not only does dairy help boost protein intake for retaining muscle mass, but it also ensures that adequate amounts of calcium are received for bone health.⁴Dairy products such as milk, Greek yogurt, lower fat cottage cheese, and whey or casein protein powder or shakes are great to incorporate to a high protein diet, especially after a workout for muscle recovery.

The current Dietary Guidelines for Americans recommends 3 daily servings of low-fat or fat-free dairy foods for adults to reap these unique benefits. So, there is no reason to avoid these foods in fear of increasing inflammation!

References:

Inflammation: What is it, causes, symptoms & treatment. Cleveland Clinic. https://my.clevelandclinic.org/health/symptoms/21660-inflammation. Published July 28, 2021. Accessed August 29, 2022.
Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2022 Jun 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/
Foods that fight inflammation. Harvard Health. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation. Published November 16, 2021. Accessed August 29, 2022.
S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
Dario Giugliano, Antonio Ceriello, Katherine Esposito. The Effects of Diet on Inflammation: Emphasis on the Metabolic Syndrome, Journal of the American College of Cardiology, Volume 48, Issue 4, 2006, Pages 677-685, ISSN 0735-1097. https://doi.org/10.1016/j.jacc.2006.03.052.
Saturated fat. www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats. Published July 20, 2022. Accessed August 29, 2022.
Fritsche KL. The science of fatty acids and inflammation. Adv Nutr. 2015 May 15;6(3):293S-301S. doi: 10.3945/an.114.006940. PMID: 25979502; PMCID: PMC4424767.
NDC science summary. https://www.usdairy.com/getmedia/eaf4d72e-452f-4e4e-840b-0e148692d76f/Science-Summary-Whole-Milk-and-Cardiovascular-Disease-2022.pdf
Bordoni A, Danesi F, Dardevet D, et al. Dairy products and inflammation: A review of the clinical evidence. Crit Rev Food Sci Nutr. 2017;57(12):2497-2525. doi:10.1080/10408398.2014.967385
Nieman KM, Anderson BD, Cifelli CJ. The Effects of Dairy Product and Dairy Protein Intake on Inflammation: A Systematic Review of the Literature. 2020. doi:10.1080/07315724.2020.1800532
Lactose intolerance. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/lactose-intolerance. Accessed September 7, 2022.
Milk allergy. https://www.mayoclinic.org/diseases-conditions/milk-allergy/symptoms-causes/syc-20375101
Burton KJ, Rosikiewicz M, Pimentel G, Bütikofer U, von Ah U, Voirol MJ, Croxatto A, Aeby S, Drai J, McTernan PG, Greub G, Pralong FP, Vergères G, Vionnet N. Probiotic yogurt and acidified milk similarly reduce postprandial inflammation and both alter the gut microbiota of healthy, young men. Br J Nutr. 2017 May;117(9):1312-1322. doi: 10.1017/S0007114517000885. Epub 2017 May 31. PMID: 28558854.
Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
Dariush Mozaffarian, Dairy Foods, Obesity, and Metabolic Health: The Role of the Food Matrix Compared with Single Nutrients, Advances in Nutrition, Volume 10, Issue 5, September 2019, Pages 917S–923S, https://doi.org/10.1093/advances/nmz053

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Can Creatine Support Muscle Mass and Exercise Performance?

Jim White — Mon, 09 Jan 2023 14:29:08 +0000

BY %%AUTHOR%%

Have you ever heard of the dietary supplement creatine before? If not, creatine is a dietary supplement that is a combination of three different amino acids. It is naturally produced in the body, mainly in the liver, and then stored in the muscles. Creatine can be a great supplement because it helps increase ATP stores (your body’s energy), which can help an individual train for a longer period of time at a higher intensity. Aside from increasing athletic performance, creatine can also provide a wide variety of other benefits both in and out of the gym. Click here to read more from my recent iHerb article about the many other benefits of creatine!

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January | Recipes to Inspire Seasonal Eating

Team Jim White Fitness — Fri, 30 Dec 2022 14:16:56 +0000

BY %%AUTHOR%%

Apple Cinnamon Baked Oatmeal

INGREDIENTS
● 2 ¾ c old fashioned rolled oats
● 1 tbsp chia seeds (optional)
● 1 ½ tsp ground cinnamon
● 1 tsp baking powder
● 1/4 tsp fine salt
● 1/4 c maple syrup or honey
● ½ c unsweetened applesauce
● 2 whole eggs
● 1 ¼ c milk of choice
● ¼ c melted unsalted butter or coconut oil
● 1 tsp pure vanilla extract
● 1 c shredded apple or finely diced, more for topping
● ⅓ c chopped walnuts, toasted

DIRECTIONS
1. Preheat the oven to 375℉. Spray a 9×9 or 8×8-inch baking dish with cooking spray.
2. In a bowl, combine the oats, cinnamon, chia seed, baking powder, fine salt, maple syrup, applesauce, eggs, milk, butter, and vanilla. Stir until combined.
3. Toast your walnuts – Place a skillet over medium heat. Add walnuts to the hot skillet and cook for 6-8 minutes or until they give off a toasted aroma. Make sure to watch them closely and stir often to avoid burning. Once walnuts are fragrant and golden brown, remove from heat.
4. Fold in the apples and toasted walnuts and transfer batter to the prepared dish. Top with a few chopped toasted walnuts.
5. Bake for 30-35 minutes or until the center is set.
6. Let sit for 10 minutes before serving.
7. Top servings with whipped topping or yogurt and maple syrup, if you please.

Lemon Bars

INGREDIENTS
● 4 tbsp melted and cooled butter
● ¼ cup of pure maple syrup + ⅔ cup for filling
● ¼ tsp of almond extract
● 1 ½ cup packed almond flour
● 2 tbsp coconut flour + 1 tbsp for filling
● ¼ tsp of salt
● Zest from 1 lemon
● ⅔ cup freshly squeezed lemon juice (from about 2-4 lemons)
● 4 large eggs
● Optional: powdered sugar and lemon zest if desired

DIRECTIONS
1. Preheat the oven to 350°. Line an 8×8 inch pan with parchment paper. (Do not use a glass pan or the bottom will burn.)
2. For the crust, whisk together the almond flour, coconut flour and salt. Stir in the butter, pure maple syrup and almond extract. Mix until a dough forms. Press dough evenly into the prepared pan with your hands. Bake for 15 minutes.
3. While your crust bakes, in a medium bowl, whisk together the lemon zest, lemon juice, eggs and the rest of the maple syrup and sifted coconut flour. You want to whisk really well so that no egg white remains visible.
4. Once the crust is done baking, immediately and slowly pour filling over the crust. Do not allow the crust to cool first, this is critical.
5. Lower your oven temperature to 325°, place bars immediately in the oven and bake the bars for 20-25 minutes or until filling is set and no longer jiggles.
6. Cool completely on a wire rack then refrigerate for at least 4 hours to firm up bars. Once ready to serve, use a sharp knife to cut into 12 bars. Optional: garnish with powdered sugar and a little lemon zest before serving

Warm Kale & Quinoa Salad

INGREDIENTS
FOR THE DRESSING:
● ⅓ cup each: olive oil , lemon juice
● 2 tbsp tahini
● 2 tsp maple syrup
● 1 clove garlic, pressed
● ½ tsp ground cumin
● ¼ tsp each: salt, black pepper, red pepper flakes
FOR THE SALAD:
● 1 bunch kale, ribs removed, chopped
● Coarse kosher salt
● 1 tsp olive oil
● 2 c cooked quinoa
● 3 cups shredded or matchstick carrots
● 1 red bell pepper (cut into thin strips)
● ¼ c sunflower seeds
● ¼ c pepitas
● 4 radish (cut into thin strips)
● ½ c fresh cilantro, chopped
● 1 avocado, sliced (optional)

DIRECTIONS
1. In a small bowl or jar, whisk together dressing ingredients until smooth. Taste and adjust seasonings.
2. Sprinkle kale with salt and drizzle with 1 teaspoon olive oil. Using your hands, massage until dark.
3. Heat 1 teaspoon olive oil in a large skillet over medium. Add kale, quinoa, carrot, red bell pepper, and sunflower seeds. Cook, stirring frequently, for 5 minutes until the kale is slightly wilted. Remove from heat and add the pepitas, radishes, and cilantro. Stir to combine.
4. Toss salad with half the dressing and serve drizzled with additional dressing, sliced avocado, a sprinkling of freshly cracked black pepper, and crushed red pepper flakes if desired.

Sheet Pan Honey Mustard Chicken Thighs & Veggies

INGREDIENTS
FOR CHICKEN:
● 6 bone-in, skin-on chicken thighs
● 1 ½ tbsp each: whole grain mustard, honey
● 1 ½ tsp salt
● ¼ tsp each: pepper, paprika
FOR VEGGIES:
● 1 large red onion, diced into large chunks
● 1 lb diced butternut squash
● 6 sweet potatoes, diced
● 12 oz brussels sprouts, halved
● 5 cloves garlic, minced
● 1 tsp each: fresh thyme, salt
● 2 tbsp each: dijon mustard, honey, oil
● 1 tbsp apple cider vinegar
● ¼ tsp pepper

DIRECTIONS
1. Preheat the oven to 425 degrees. Add the chicken thighs, whole grain mustard, honey, salt, pepper, and paprika to a large mixing bowl. Stir until well combined and the chicken thighs are well coated.
2. Place the chicken on a large sheet pan that has been lined with parchment paper. Roast at 425 degrees, on the middle rack of your oven, for 10 minutes.
3. While the chicken is cooling, add the veggies, garlic, thyme, dijon mustard, honey, vinegar, oil, salt, and pepper to a large mixing bowl. Toss until everything is combined and the veggies are coated and scatter the prepped veggies in an even layer around the chicken.
4. Return the sheet pan to the oven and roast for another 25-30 minutes, tossing the veggies every 7-10 minutes to prevent them from becoming too brown. Once the veggies are tender and the chicken reaches an internal temp of 165 degrees remove from the oven. Serve immediately.

The post January | Recipes to Inspire Seasonal Eating appeared first on Jim White Fitness.