Recipe: 3 Ingredient Pulled Pork

Recipe: 3 Ingredient Pulled Pork

by | Oct 9, 2024

3 Ingredient Pulled Pork

 

Skill Level

Easy

Time

3-6 Hrs

Serves

8

 

Calories

276

Protein

25g

Fat

3g

Carbs

37g

Equipment Needed

    Ingredients

    • 2 lbs. Pork Tenderloin (can also use pork shoulder or butt)
    • 1 can root beer (354ml / 12 oz.) – can be diet, or regular
    • 3/4 bottle (9 oz.) barbecue sauce
    • 8 Hamburger buns

    Instructions

    Step 1

    Place the pork tenderloin in a slow cooker and pour the can of root beer over the meat. Cover and cook on low for 6 hours, or high for 3, or until pork shreds easily with a fork.

    Step 2

    Remove cooked pork to cutting board, and drain and discard the root beer. Shred pork and return it to the slow cooker.

    Step 3

    Pour the barbecue sauce over the pork and stir to combine. Serve immediately or keep warm in slow cooker until ready to serve. Serve on hamburger buns.

    Notes About Recipe

    • Nutritional Information based on 1 bun, 1/8 portion of pulled pork, and regular root beer
    • This goes great with coleslaw, an easy recipe is below:

    Simple Coleslaw (4 servings, 1 serving = 1⁄2 cup or 125 ml):

    • 1 package coleslaw mix (~ 400g), or combine the following: 2 cups cabbage (shredded), 1 carrot (shredded), 2 green onions (chopped), 1/8 cup green pepper (chopped)
    • 2 tbsp light mayonnaise OR 2 tbsp oil and vinegar to taste
    • Salt, pepper, and sugar to taste

     

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    Recipe: Slow Cooker Chicken Carrots and Potatoes

    Recipe: Slow Cooker Chicken Carrots and Potatoes

    by | Oct 8, 2024

    Slow Cooker Chicken Carrots and Potatoes

     

    Skill Level

    Easy

    Time

    4-8 Hrs

    Serves

    4

     

    Calories

    429

    Protein

    43g

    Fat

    5g

    Carbs

    49g

    Equipment Needed

      Ingredients

      • 1.5 lbs. boneless skinless chicken breasts
      • 1 lb. bag baby carrots
      • 1 medium white onion
      • 1.5 lbs. Yukon gold potatoes (cut into wedges)
      • 1/4 cup salted butter (melted)
      • 1 Tbsp. minced garlic
      • 1/2 tsp. salt
      • 1/4 tsp. pepper
      • 1 tsp. dried thyme
      • 1 tsp. dried parsley

      Instructions

      Step 1

      Dice medium onion.

      Step 2

      Add the onions into the slow cooker, then the chicken, and cover the potatoes on one side and the carrots on the other side.

      Step 3

      In a small bowl mix together the butter (melt first in microwave), garlic, salt, pepper, thyme and parsley.

      Step 4

      Pour the butter mixture over the chicken and veggies.

      Step 5

      Cover and cook on HIGH for 4 hours or LOW for ~8 hours.

      Step 6

      Serve and enjoy!

      Notes About Recipe

      • Feel free to use more, or other vegetables than carrots and potatoes. Recommendation: keep the ratio of 3lbs total vegetables to 1.5lbs. chicken

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      Why Athletes Should Work with a Sports Dietitian to Optimize Nutrition

      Why Athletes Should Work with a Sports Dietitian to Optimize Nutrition

      by | Oct 1, 2024

      As a Registered Dietitian, I often see athletes of all levels underestimate the critical role nutrition plays in performance. Whether you’re an elite competitor or a weekend warrior, working with a sports dietitian can be a game-changer for optimizing your health and athletic outcomes.

      Why Nutrition Matters for Athletes

      When it comes to peak performance, nutrition fuels everything—from endurance to recovery. Properly timed meals and snacks, combined with the right balance of macronutrients and hydration, can make or break an athlete’s game. A sports dietitian specializes in understanding how food impacts physical performance and tailors nutrition plans to the unique needs of each athlete.

      Benefits of Working with a Sports Dietitian

      Here’s why athletes should consider partnering with a sports dietitian for personalized nutrition coaching:

      1. Customized Plans: Every athlete is different. A registered dietitian creates a tailored nutrition plan that considers your sport, position, goals, and training schedule.
      2. Improved Recovery: The right post-exercise nutrition is essential for quick recovery. A sports dietitian can guide you on optimal protein intake, meal timing, and nutrient-dense foods to enhance muscle repair and reduce soreness.
      3. Performance Enhancement: Fueling correctly can lead to improved strength, stamina, and endurance. Whether you’re trying to hit a new personal best or recover from an injury, nutrition plays a significant role in achieving your athletic goals.
      4. Injury Prevention: A sports dietitian helps ensure you’re getting the nutrients you need to strengthen bones and muscles, reducing your risk of injury. Proper nutrition supports joint health, reduces inflammation, and boosts immunity.
      5. Weight Management: Many athletes struggle with maintaining or achieving their ideal weight for performance. A dietitian can help you navigate weight changes safely while ensuring your nutrition plan is nutrient-rich and balanced.

      How a Sports Dietitian Works with You

      As a registered sports dietitian, I take a comprehensive approach to nutrition, working closely with athletes to understand their individual needs. This process involves:

      • Initial Assessments: Reviewing current eating habits, training schedules, and specific goals.
      • Meal Planning: Developing easy-to-follow meal and snack strategies that fit into your daily routine and support your performance.
      • Education: Teaching athletes about the impact of certain nutrients on energy levels, muscle function, and recovery, and how to adjust nutrition based on training cycles and competitions.
      • On-going support: athletes work together over the course of the season and are able to troubleshoot any problems, or things they’re finding tricky.

      Take Your Nutrition to the Next Level

      Working with a registered dietitian ensures that you are fueling your body in a way that supports optimal performance. Don’t let poor nutrition hold you back—team up with a sports dietitian and see how the right food choices can elevate your game. Click here for more information about how we can help.

      Thanks for reading. Here are some other ways we can help:

      Free:

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      Recipe: Oven Bake Fajita Chicken

      Recipe: Oven Bake Fajita Chicken

      by | Sep 19, 2024

      Oven Bake Fajita Chicken 

       

      Skill Level

      Easy

      Time

      70 min

      Serves

      4

       

      Calories

      452

      Protein

      38g

      Fat

      9g

      Carbs

      53g

      Fibre

      8g

      Equipment Needed

      Ingredients

      • 1.0 lb chicken breasts (3 medium, or 2 large)
      • 3 Tomato (medium size, diced)
      • 1 Green Bell Pepper (doesn’t have to be green, cut into 1 inch strips)
      • 1 White Onion (medium or 1/2 large, diced or cut into 1 inch squares)
      • 3/4 cup Brown Rice (uncooked)
      • 1.5 cup Mixed Beans (kidney beans, chickpeas, black beans – use a mx, or choose whatever bean you like)
      • 2 tbsp lazy garlic (or 6 cloves)
      • 3 tbsp Fajita Seasoning (24g packet)
      • 0.75 cup of water
      • 1/2 cup of feta

      Instructions

      Step 1

      Preheat the oven to 350°F (180°C). 

      Step 2

      Add tomatoes (diced), pepper (cut into 1 inch pieces), onion, beans, chicken, fajita seasoning, garlic, water, and lemon juice. Mix together.

      Step 3

      Cover with tin foil and cook for 40-50 minutes (until rice is soft).

      Step 4

      Sprinkle with feta cheese, and serve.

      Notes About Recipe

      This recipe may take a while, but it’s mostly just the cooking time in the oven. Only ~10 minutes of prep time is required.

      Download Recipe

      Click here to download a pdf version of this recipe.

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      Recipe: Pumpkin Pie Protein Smoothie

      Recipe: Pumpkin Pie Protein Smoothie

      by | Sep 7, 2024

      Pumpkin Pie Protein Smoothie

       

      Skill Level

      Easy

      Time

      5 min

      Serves

      1

       

      Calories

      363

      Protein

      23g

      Fat

      6g

      Carbs

      51g

      Fibre

      8g

      Equipment Needed

      Ingredients

      • 1 cup Cow’s Milk, Reduced Fat
      • 1/2 cup Pureed Pumpkin
      • 1 Banana (frozen, or fresh + 2 ice cubes)
      • 0.5 tsp Vanilla Extract
      • 0.5 tsp Pumpkin Pie Spice
      • 1/4 cup (3/4 of a scoop of most protein powder scoops) Vanilla Protein Powder

      Instructions

      Step 1

      Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!

      Notes About Recipe

      • Alternate Milks: Feel free to replace the cows milk with a milk choice of your preference, like oat or almond.
      • Thicker Consistency: Add handful of ice cubes for a thicker consistency
      • No Pumpkin Pie Spice: Use cinnamon instead.
      • Toppings: Sprinkle with extra cinnamon or pumpkin spice if desired, and top with raw pumpkin seeds if you like some crunch.
      • Warm it Up: To serve this warm, whisk together the milk, pureed pumpkin, and vanilla in a small sauce pan over medium heat and bring to a gentle simmer before adding it to the blender with the remaining ingredients.

      Download Recipe

      Click here to download a pdf version of this recipe.

      Affiliate disclosure: this blog contains affiliate links. This means that if you click through a link and make a decision to purchase, we will receive some compensation from the vendor; at no cost to you.

       

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