Category: Food

4 Simple Tips for Better Weight Management

Weight loss can be an ongoing challenge and determining where to start and sifting through all the information available online can be tedious and more often than not you will leave yourself feeling even more confused as to where to begin and what to do. In terms of where to begin let’s start with some fundamentally important concepts of what you can start working on that will yield great long term results.

1. Eat More Protein.

A goal you should focus on to begin is eating good quality lean proteins with every single meal throughout the day. Aim to shoot for about 1-2 palm size servings every single meal. Protein has a high TEF (Thermic effect of food) meaning it requires more energy to simply breakdown and process the protein being consumed. Essentially, your body burns more calories to utilize this nutrient. Protein is also the least likely macro nutrient that can get stored as body fat when compared to fats and carbohydrates, it is still possible to store of course if you are overeating total calories, however much less likely. While you are in a fat burning state, your body goes catabolic. This means that you are breaking down tissues to use for energy, hence fat burning. When your body is in a catabolic state it will not only burn fat but can also utilize muscle tissues for energy if needed. Increasing protein intake while cutting unwanted body fat will help preserve your hard earned muscle. The more muscle you have on your frame equals more calories burned throughout the day. Win win.

2. Prioritize resistance training over just cardio.

Resistance training will stimulate the formation of new muscle tissues. As above, the more muscle mass you have the more calories and fat you will burn in the long term. You will also burn a higher amount of calories on days off from the gym because your body is recovering from its previous training session and in need of additional energy to grow and recover.

3. Limit processed carbohydrates.

Substitute white breads, enriched pastas, sugar filled drinks, most cereals, sweets, and white rice with more vegetables and fruits, preferably berries. Controlling blood sugar and insulin levels low is essential for fat to be mobilized and be used as fuel to burn.

4. Drink more water.

Shoot for minimum of 1-1.5 ounces of water per kilogram of bodyweight. Limit alcohol consumption, and focus on restful sleep.

Healthy Tailgating: Lettuce Wraps

We’re wrapping up chicken and veggies this week for healthy tailgating in these Lettuce Wraps! Ground chicken is a great lean protein, and works well as a substitute in many recipes. Here’s our recipe:

Lettuce Wraps
1 Head Iceberg Lettuce, leaves removed whole to make “wraps”
1 lb Ground Chicken
1/2 tsp Chinese 5 Spice
1 T + 1 tsp Soy Sauce
1 T Mirin

2 T + 1 tsp fresh minced Ginger
1/4 cup water
One bag pre-chopped Broccoli Slaw (our mix had broccoli sticks, carrot sticks, and cabbage)
1 can Bamboo Shoots, drained
4 oz Baby Portobello Mushrooms, sliced
1 T lemongrass (we buy in a tube, pre-minced)
1 1/2 tsp Rice Wine Vinegar
1/2 tsp Sesame Oil
1 tsp Honey
2 tsp Ketchup
1 1/2 tsp Sriracha “Rooster” Sauce (optional, but great if you like a kick of heat)
Toppings: Spicy Sauce, Roasted and Unsalted Sunflower Seeds, Chopped Scallions, and Bean Sprouts

Chicken layer:
Add ground chicken, Chinese 5 spice, 1 T soy sauce, mirin, 1 T fresh ginger, and 1 tsp Sriracha in a sauce pan, and water cook on medium-high heat, breaking up chicken into small pieces until chicken is well done, about 7 minutes. Reduce and simmer until water is evaporated.

Veggie Layer:
In another skillet, heat broccoli slaw over medium-low heat, with a few tablespoons of water (CBT TIP: many vegetables can be sauteed with just a bit of water to keep them from sticking, rather than adding a fat to the pan), can of bamboo shoots, lemongrass, 1 T ginger, mushrooms, and 1 tsp rice wine vinegar, and saute until slaw is tender, about 5-7 minutes.

In a small bowl, whisk sesame oil, 1 tsp soy sauce, honey, ketchup, 1/2 tsp rice wine vinegar, 1 tsp fresh ginger, 1/2 tsp sriracha (optional).

Serve by putting each component in a bowl and stacking lettuce leaves, so everyone can build their own delicious wrap! Enjoy!

Core Blend Training is a powerlifting, athlete training, Olympic weightlifting Gym. Voted Best Gym and Best Weightloss Program in Athens in 2013.

Healthy Tailgating: Jalapeno Popper Dip

t’s healthier tailgating time! Our Jalapeño Popper Dip is lighter than the deep fried poppers at your tailgate, and still spicy, creamy and delicious! Here’s how we did it:

Hot Jalapeno Popper Dip
8 oz Neufchatel cheese
5 oz plain nonfat Greek yogurt
11 oz jar hot sliced nacho jalapenos, drained
1/4 cup shredded parmesan cheese
1/2 cup shredded cheddar cheese
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp dried oregano
1/3 cup panko bread crumbs

Mix add ingredients but bread crumbs together and spread into a baking dish. Top with panko bread crumbs and bake at 325 for 25 minutes or until golden brown! Enjoy!

Core Blend Training is a powerlifting, athlete training, Olympic weightlifting Gym. Voted Best Gym and Best Weightloss Program in Athens in 2013.

Healthy Tailgating: White Bean Bruschetta

This week in Healthy Tailgating: Tuscan White Bean Bruschetta! In less than 10 minutes, you could be enjoying a warm, earthy, and slightly fancy tailgating treat. The bruschetta topping can be prepared ahead of time and served at room temperature, but it is most delicious when warm.

Tuscan White Bean Bruschetta
2 cans cannellini (white kidney) beans, drained
2 small shallots, minced
2 cloves garlic, minced + one clove peeled
1 tsp fresh rosemary, chopped
1 tsp fresh thyme, chopped
sea salt
1 baguette, sliced
olive oil

Place baguette slices on a baking sheet and toast in oven for 4 minutes per side, at 325, or until lightly toasted. Once toasted, remove from oven and use whole peeled clove of garlic to gently rub the surface of toast.

While bread is toasting, heat shallots and garlic in 1/2 tsp olive oil for 2-3 minutes in a medium saute pan, until shallot is translucent. Add beans, and begin to mash with the back of a wooden spoon or potato masher. Add herbs and sea salt, and continue mashing until most beans are mashed and mixture is warmed through. Top toasts with spoonful of bean mixture, and top with drizzle of good olive oil.

Core Blend Training is a powerlifting, athlete training, Olympic weightlifting Gym. Voted Best Gym and Best Weightloss Program in Athens in 2013.

Healthy Tailgating: Taste the Rainbow

Keeping it simple and delicious this week for Healthy Tailgating. Eating foods in a variety of flavors and colors helps to ensure a great balance of nutrients. We’re stacking up pomegranate seeds, strawberries, apple, grapefruit, orange slices, cantaloupe, pineapple, banana, grapes, and blackberries!

Core Blend Training is a powerlifting, athlete training, Olympic weightlifting Gym. Voted Best Gym and Best Weightloss Program in Athens in 2013.

Healthy Tailgating: 7 Layer Greek Dip

You’re welcome.

7 Layer Greek Dip
1 lb boneless skinless chicken breast

1/3 cup balsamic vinegar

2 TBSP dired oregano

4 garlic cloves whole + 1 diced
6 oz feta cheese
Juice of 1 lemon

1 TBSP Italian Seasoning

1 cup baby arugula, rough chopped

1 medium tomato, diced

1/2 large cucumber, diced

1/4 cup fine minced red onion

1/3 cup pitted kalamata olives, chopped

4 Greek peppers (Pepperoncinis), minced – optional, but oh, so good
Pita bread, cut into triangles
Drizzle Olive Oil
Salt + Pepper to taste

Chicken Layer:
Marinade chicken breasts overnight in balsamic vinegar, 2T oregano, and 4 whole garlic cloves, occasionally turning marinade over the chicken. When ready to assemble, lightly shake marinade from chicken and grill, 3-4 minutes per side, or until cooked through. Allow to cool about 5 mintues, and dice.

Feta Layer:
In an food processor, mix feta cheese, juice of 1 lemon, 1 TBSP Italian seasoning, chopped garlic cloves and splash of juice from the jar of Pepperoncinis (opntional, but oh, so good). Mix until smooth, leaving some chunks of feta.

Mixed Veggie Layer:
Combine diced tomato, diced cucumber, and minced onion.

Layer in a servnig dish:
Half of the chopped chicken, arugula, half of the feta mixture, mixed veggie layer, remainder of chicken, remainder of feta mix, and top with chopped olives and perpperoncinis.

Season pita triangles with a drizzle of olive oil, and a pnch of salt+pepper. If you If you’re on a grill, throw the pita triangles in a grill basket and toast. You can also place on a baking sheet and toast in the oven at 350 for about 10 minutes, turning over once during baking. Enjoy!

Core Blend Training is a powerlifting, athlete training, Olympic weightlifting Gym. Voted Best Gym and Best Weightloss Program in Athens in 2013.

Healthy Tailgating: Tomatillo Salsa

Low in fat and full of flavor, this is a delicious alternative to tomato salsa. Serve with chips and veggies, or use as the perfect sauce to top chicken enchiladas.

Roasted Tomatillo Salsa

15 tomatillos, husked and rinsed

1 medium white onion, chopped in wedges
6 garlic cloves, still in peels

1 chipotle pepper in adobo, plus a splash of adobo sauce from can
3 TBSP finely chopped cilantro
salt and pepper to taste

In a roasting pan, place whole tomatillos, onion wedges, and garlic cloves, and broil in the oven for 3-4 minutes, until lightly charred. Flip tomatillows with tongs and broil an additional 3-4 minutes. Transfer tomatillos, onions, garlic, and remaining ingredients to a food processor, preserving the liquid in the pan. Blend well, adding roasting liquid until your desired consistency is reached.


Healthy Tailgating: Hummus

Garbanzo beans, also called chickpeas, are nutritional powerhouses! A great source of protein, iron, fiber, magnesium, and folate, they also have the added benefit of being naturally low in sugar, making them a carbohydrate choice that’s low on the glycemic index. Skip empty calorie crackers, and serve with a variety of vegetables. We like to surround hummus with green beans, zucchini sticks, carrots, artichoke hearts, grape tomatoes, and olives, and top with a small sprinkle of feta.

Core Blend Hummus

1 ½cup prepared Garbanzo Beans

1 Lemon, juiced and zested

¼ cup water

1 TBSP Sesame Tahini

1 clove Garlic, finely minced

2 TBSP Olive Oil

½tsp Cumin

¼tsp Turmeric

Salt and Pepper to taste

  1. Add all ingredients to a food processor and blend until smooth. If using canned beans (one 15 oz can works, here), drain and rinse well in a strainer before using.

  2. Extra water, or cooking liquid from beans, may be slowly added if you prefer a thinner texture.

  3. Mix up this basic recipe by eliminating spices above, and adding sun-dried tomatoes, roasted red peppers, or a seeded jalapeño.

Core Blend Training is a powerlifting, athlete training, Olympic weightlifting Gym. Voted Best Gym and Best Weightloss Program in Athens in 2013.