Aspire Nutrition Club’s Post

MACRO BALANCED MEALS Would you like a better balance of nutrition in your diet? In this cooking class, learn how to prepare meals that balance the macronutrients—fats, carbohydrates, and proteins—to optimize nutrition and energy levels. Methods to roast vegetables and proteins in the oven and air fryer, basic techniques to prepare a homemade vinaigrette, and safe knife skills will be explained. Featured recipes include salmon patties; roasted summer vegetables such as zucchini, squash, and onions; a dill yogurt sauce; and seasonal fresh salad. Demonstration Cooking: Macro-Balanced Cooking Saturday, July 20 11 am – 1 pm $74/$93 @chicagobotanic #nutrition #eattherainbow #protein #macromeals

Did you know that ⅕ of your daily water intake doesn’t come from drinks? It comes from the foods we eat. Here are 5 unexpected foods that are high in water content, helping you stay refreshed and hydrated throughout the day. Cauliflower - Made up of a whopping 92% water. Cottage Cheese - Contains approximately 80% water. Peaches - Juicy peaches are composed of 88% water. Plain Yogurt - With a hydration level of 75%, plain yogurt is a hydrating snack option. Tomatoes - These versatile fruits are made up of an impressive 94% water. These delicious options not only provide essential hydration but also pack a nutritional punch. So, next time you're looking to up your water intake, consider reaching for these hydrating foods as a tasty and nutritious addition to your diet! #Hydration #NutritionFacts #Healthy

Looking for a snack that’s both delicious and nutritious? Healthy Master’s Baked Ragi Chips are the perfect solution! Made with 100% natural ingredients and baked to crunchy perfection, these chips offer a tasty way to enjoy the many benefits of ragi – a powerhouse grain known for its rich nutritional profile. 🌱 Why choose our Baked Ragi Chips?   ✔️ High in protein   ✔️ Supports weight loss ✔️ Promotes healthy cholesterol and blood sugar levels   ✔️ Ideal for kids, adults, and all ages   ✔️ No maida, no trans fats, just pure goodness   Whether you’re looking for a healthy snack on the go or something to add to your lunch box, these oven-fresh ragi chips satisfy hunger cravings without the guilt. Perfect for a mid-day snack, tea time, or even an after-school treat for the little ones. 🍃 Snack smarter with Healthy Master and make better choices, one bite at a time! 💪 Order here now: https://lnkd.in/gXzCJRpE #HealthySnacking #BakedRagiChips #CleanEating #HealthOnTheGo #NoGuiltSnacking #ProteinPacked #DiabetesFriendly #WeightLossSnack #HealthyMaster #SnackSmart #SnackWell #RagiChips #CholesterolControl #NaturalIngredients #HealthyMaster #GuiltFreeSnacking

Hawker food is 𝘥𝘦𝘭𝘪𝘤𝘪𝘰𝘶𝘴, no doubt about that! But if you're having it every day…let's be real, it’s not always the healthiest choice. Eating out also means you have lesser control over ingredients and portions. But know that it’s not all or nothing! You 𝘤𝘢𝘯 still enjoy a balanced meal even at the hawker centre. Scroll through to pick up a few simple tweaks that can level up on nutrition without sacrificing flavour. But do know this too – if you want to treat yourself to that dry ban mian as-is every now and then, go for it! Remember, it’s your overall diet quality that matters, not one single meal. Here are some principles to keep in mind for each meal: 🍛 Aim for a palm-sized amount of protein 🍛 Make sure you have vegetables, ideally of 2 different colours 🍛 Watch out for sodium, sugar, fat in sauces, soups, and gravies P.S. I learnt the #bringyourownveg tip from a fellow nutritionist, Zhiling, and I love the idea! #hawkerfood #hawkersg #nutritionsg

🍳🍽️Recipe of the Day 🍳🍽️ Looking for a quick and easy meal that is: ✔️Gluten free ✔️Dairy free ✔️ Meal Prep/Freezer Friendly Then why not try this Cajun Beef & Veg Rice that takes only 10 minutes. Serves 3 1 tbsp. coconut oil 3 large carrots, sliced 2 peppers, sliced 4 spring onions, sliced 1 Ib. (500g) 5% fat beef mince 2 tsp. Cajun seasoning 1 tbsp. tomato purée 1 Ib. (500g) cooked rice What you need to do: 1️⃣Heat the oil in a large pan over medium heat. Add the carrots, peppers and white parts of the spring onions. Sauté for 10 minutes until the vegetables start to soften. 2️⃣Add in the minced beef and season with salt and pepper. Cook for 10 minutes, until the meat is browned. 3️⃣Add the Cajun seasoning and tomato purée then stir well. Add in the cooked rice along with 4 tbsp. of water. 4️⃣Stir well to combine all of the ingredients and continue cooking for about 3-4 minutes. 5️⃣Sprinkle with the green parts of the spring onions and serve. Cals: 503, P:40; C:55 & F:13 If you’d like more recipes why not grab your FREE High Protein Recipe Pack, which contains: ✅ 20+ Simple Recipes ✅ Shopping List ✅ Fully Scheduled Weekly & Monthly Meal Plan ✅ Access to My Exclusive Mobile App ✅ My Fitness Pal Compatibility for Easy Tracking Get your copy now, link in the comments. #fitness #nutrition #mindset #health #lifestyle #recipe #highprotein #performance #easymeals #freebie

Magic Cookies👀 Quick n’ Easy fat bomb with a good amount of protein too👏🏻 Mix wet & dry ingredients separately, then combine. Set in frig for 30-45 minutes, then form into balls. Flatten them a bit with the back of a spoon. Bake at 350 for 8-10 minutes. They’re great kept cold😍 * 4 Egg Yolks * 1 Tbsp. Butter * 3 ½ Tbsp. Coconut Oil * ⅓ Cup Confectioners Swerve * 1 Cup Unsweetened Coconut Flakes * Heaping ⅓ Cup Chopped Pecans * Heaping ⅓ Cup Chopped Walnuts * ⅔ Cup Semi Sweetened Chocolate
 Chips If made into 12, the calories MACROs are below… * 200 Calories * 5 grams Protein * 19.5 grams Fat * 1.5 grams Net Carbs I usually make them into 16+ so that obviously lessens the info above for each one;) Give them a try and let me know your thoughts👇🏻 ~Mindy Your Certified Nutrition Coach (Recipe by The Diet Chef) #nutritioncoaching #thedietchef #fatbomb #healthysnack #nutritioncoach #protein #quickandeasy #lowcarbtreat #lowcarb #lowcarbsnack #eatwell

🍽️ 🧀 A macaroni cheese recipe that's still #KidneyFriendly?! Well, #KidneyKitchen have done it! A twist on a classic, this version of macaroni and cheese is a lovely comforting meal that can be frozen for batch cooking. Click here for the recipe: https://lnkd.in/ed-gfvZT This recipe is: ✔️ Low phosphate ✔️ Low potassium ✔️ Low protein ✔️ Low salt ✔️ Vegetarian 📣 Nutrition values are calculated per serving. Kidney diet guidelines vary for each individual. Consult your dietitian or doctor for the specific diet that is right for you. #MeatFreeMonday

🍳🍽️Recipe of the Day 🍳🍽️ Looking for a quick and easy meal that is: ✔️ Gluten free ✔️ Meal Prep / Freezer Friendly ✔️ High Protein ✔️ Quick ✔️ Contain Nuts Then why not try this Waldorf Chicken Salad that takes only 10 minutes. Serves 2 3.5 oz (100g) chicken, cooked, shredded or chopped 3 celery stalks, chopped 1apple peeled, deseeded, ¼ cup (40g) raisins ¼ cup (30g) walnuts, chopped 1 tbsp. mayonnaise 1 tbsp. natural low fat yogurt 1 tbsp. lemon juice 3 oz. (90g) mixed salad leaves What you need to do: 1️⃣Place the chicken, chopped celery and apple, raisins, and walnuts in a bowl. Add in the mayonnaise, yogurt and lemon juice, season with salt and pepper and mix well. 2️⃣Divide the salad leaves between bowls and top with the filling. Serve with freshly ground black pepper. Vege Option: Instead of chicken add tofu. Cals: 354, P:20; C:33 & F:16 If you’d like more recipes why not grab your FREE High Protein Recipe Pack, which contains: ✅ 20+ Simple Recipes ✅ Shopping List ✅ Fully Scheduled Weekly & Monthly Meal Plan ✅ Access to My Exclusive Mobile App ✅ My Fitness Pal Compatibility for Easy Tracking Get your copy now, link in the comments. #fitness #nutrition #mindset #health #lifestyle #recipe #highprotein #performance #easymeals #freebie

Salads😍 Salads can be so versatile & flexible👏🏻 One thing I like is that you can adjust them so easily to fit your MACROs… • You can add veggies to differing degrees • You can as much protein as you’d like • You can add fresh fruit if you prefer • You can use healthy fats as your dressing Depending on whether you make it a southwest, caesar with chicken, cobb, garden, chef, or harvest salad, there are endless possibilities for the taste and flavors. One thing that people often do is think they’re eating healthy by choosing a salad, but then they wreck it with an unhealthy dressing full of carbs & bad oils. So that’s something to pay attention to👀 Don’t negate having a healthy salad by topping it off with an unhealthy dressing! What’s YOUR favorite salad❓ ~Mindy Your Certified Nutrition Coach #nutritioncoaching #salads #healthieroptions #nutritionist #southwestsalad #caesarsalad #nocroutons #choosewisely #chosenfoods #avocadooil #nutritioncoach #nasmcoach #harvestsalad #healthydressings #waldenfarms #hughes

High-Protein Quinoa Crunch Bites! 🍫 🍓 Late-night cravings are all too common and relatable, but they don’t have to feel like your kryptonite... My quinoa-chocolate bites recipe is a high-protein, nutrient-packed sweet treat that will satisfy your cravings and help you stay consistent with your diet. If you want to improve your nutrition and receive personalized guidance, schedule a free consultation with me NOW via the link in my bio. ✨ Quinoa-Chocolate Bites 😋 Ingredients: - 1/3 cup white uncooked quinoa - 3 ounces Hu brand Chocolate Bar (must be this brand to ensure health benefits) - 2-3 tbsp protein powder - 1 tsp coconut oil - 2 large strawberries, sliced Method: 1. Dry toast the quinoa over medium heat in a pan, stirring constantly until it turns golden brown and starts to pop. 2. Remove from heat. 3. Melt the chocolate and coconut oil in a small bowl (I used the microwave) and stir in the protein powder and toasted quinoa until smooth. 4. Scoop about a tablespoon of the mixture onto a lined baking sheet or tray and press a strawberry slice into the center. 5. Place in the freezer for 30 minutes until frozen, then ENJOY! 🫶 #healthysnack #healthysnacking #proteinsnack #nobake #deliciousandhealthy