Looking for a delicious way to increase your fruit and vegetable intake? We've got just the recipe for you! This vibrant summer salad is not only packed with nutrients but also easy to prepare ahead of time, making it perfect for busy weekdays.
Salad Ingredients (Serves 4)
4 cups finely chopped kale
1 cup strawberries, sliced
1 cup blueberries
1/2 cup crumbled goat cheese
1/4 cup chopped almonds
Dressing Ingredients (Serves 4)
1/4 cup olive oil
1 tbsp maple syrup
1 tbsp dijon mustard
½ cup white wine vinegar
salt and pepper to taste
How to make
Chop kale (finely), strawberries, and almonds
In a large bowl, combine kale, berries, goat cheese, almonds and mix
In a separate bowl, mix dressing ingredients
Store the dressing in a separate container or jar to keep your salad fresh and crunchy
The Perfect Blend
This simple yet flavorful salad combines the crunch of kale with the sweetness of fresh berries. The creamy goat cheese adds a tangy contrast, while chopped almonds provide a satisfying crunch and healthy fats. The homemade dressing ties everything together with a perfect balance of sweet and savory notes.
Why We Love This Salad
Nutrient-dense: Each serving provides about 2 cups of vegetables and fruits.
Fruit-forward: 1/2 cup of berries per serving offers natural sweetness and vitamins.
Protein-friendly: Add 3-4 oz of your favorite protein for a complete meal.
Meal prep champion: Prepare in advance for quick, healthy meals all week.
Reaching Your Health Goals
Remember, aiming for 600-800 grams of fruits and vegetables daily is a great goal for optimal health. This salad provides about 300 grams per serving, getting you well on your way to that target. By incorporating this colorful salad into your meal rotation, you're not just eating well – you're investing in your long-term health.
Customization Tips
Want to make it even more filling? Top each serving with 3-4 oz of grilled chicken, salmon, or tofu for added protein. The possibilities are endless!
Your weekday lunches just got a whole lot more exciting! These taco bowls are perfect for meal prep, making it easy to have nutritious, flavorful options ready for your busy week. With a customizable base, protein, and toppings, you've got endless possibilities to keep things interesting and delicious.
Ingredients
4 cups spinach
1 lb grass-fed ground beef
Siete Foods taco seasoning
2 cups roasted sweet potatoes
2 cups sautéed peppers and onions
1 can black beans, drained and rinsed
1 avocado, sliced
How to Make
Cook your protein with chosen seasoning blend. For example, season fresh ground beef with a Siete Foods taco seasoning blend, and heat in a pan on medium heat until fully cooked.
Roast sweet potatoes at 450 with a drizzle of olive oil, salt and pepper.
Sauté peppers and onions with a drizzle of olive oil, salt and pepper.
Divide spinach among 4 meal prep containers.
Top with cooked protein, roasted veggies, drained and washed black beans, and other prepared toppings.
Store sliced avocado separately and add just before eating.
The Perfect Blend
This taco bowl recipe brings together a rainbow of flavors and textures. The spinach base provides a nutrient-rich foundation, while the seasoned grass-fed beef adds a protein punch. Roasted sweet potatoes offer complex carbs and a touch of sweetness, balanced by the savory sautéed peppers and onions. Black beans boost the fiber and protein content, while avocado adds healthy fats for a truly satisfying meal.
Why We Love These Taco Bowls
Nutrient-dense: Each bowl includes greens, protein, complex carbohydrates, and healthy fats.
Customizable: Mix and match bases, proteins, and toppings to suit your taste and nutritional needs.
Versatile: Great for lunch or dinner, hot or cold!
Meal prep friendly: Prepare components in advance for quick assembly throughout the week.
Reaching Your Health Goals
Incorporating these taco bowls into your meal rotation is a great way to ensure you're getting a balance of nutrients in every meal. The combination of protein, fiber, and healthy fats helps keep you satisfied, maintains steady energy levels, and supports your overall health goals.
Customization Tips
Feel free to switch things up! Try these variations:
Bases: Swap spinach for iceberg lettuce, brown rice, or quinoa.
Proteins: Try ground turkey, shredded chicken, or grilled steak.
Extra toppings: Add salsa, shredded cheese, plain Greek yogurt (as a sour cream alternative), corn, diced tomatoes, or a squeeze of lime.
Remember, the key to sustainable healthy eating is finding nutritious options you truly enjoy. So don't be afraid to experiment and make these taco bowls your own!
Ready to give it a try? We'd love to hear about your taco bowl creations! Share your favorite combinations and let us know how this meal prep idea is helping you stay on track with your health goals. At Bionic Health, we're here to support you in your journey towards optimal health, one delicious meal at a time.
Hydration Secrets: Unlocking Peak Performance with Colette Vartanian
In the latest episode of Medicine 3.0, Dr. Jared Pelo sits down with Colette Vartanian, a registered dietitian with a specialty in hydration. This enlightening conversation dives deep into the often-overlooked world of hydration and its crucial role in our overall health and performance.
The Hydration Expert's Journey
Colette's path to becoming a hydration specialist is as unique as it is inspiring. From her early days at USC to working with Olympic athletes, her experience spans across various sports and performance levels. Her work with the Seattle Seahawks and her time at a performance center in Indiana have given her invaluable insights into the hydration needs of diverse athletes.
Understanding Your Sweat
One of the key takeaways from the episode is the importance of understanding your personal sweat profile. Colette breaks down the two crucial components:
Sweat Volume: How much fluid you lose during activity.
Sweat Composition: The concentration of electrolytes, particularly sodium, in your sweat.
Knowing these factors can help you tailor your hydration strategy to your unique needs.
Debunking Hydration Myths
Colette tackles some common misconceptions about hydration:
"Everyone is chronically dehydrated": While it's true that many people could benefit from better hydration, our bodies are generally good at signaling thirst when we need to drink.
"More water is always better": Overconsumption of plain water without electrolytes can lead to a dangerous condition called hyponatremia.
"You need sports drinks for every workout": For exercises under an hour, water is usually sufficient unless you're in extreme conditions or are a heavy sweater.
Personalized Hydration Strategies
The podcast emphasizes that there's no one-size-fits-all approach to hydration. Factors like exercise intensity, duration, environmental conditions, and individual sweat rates all play a role. Colette provides practical tips for developing a personalized hydration plan:
Conduct a simple sweat test to determine your sweat rate.
Consider professional sweat composition testing for more precise data.
Choose hydration products based on your needs and preferences, including taste.
Adjust your strategy based on the duration and intensity of your activity.
Beyond Sports: Everyday Hydration
While much of the discussion focuses on athletes, the principles apply to everyone. Proper hydration is crucial for daily cognitive function, energy levels, and overall health. Colette suggests being mindful of your fluid intake throughout the day and listening to your body's signals.
The Future of Hydration Science
As our understanding of hydration evolves, new technologies are emerging to help individuals track and optimize their hydration status. From wearable devices to mail-in sweat tests, these innovations are making personalized hydration more accessible than ever.
At Bionic Health, we're committed to helping you achieve optimal health through personalized, science-backed approaches. This episode of Medicine 3.0 reinforces our belief in the power of understanding your unique body and tailoring your health strategies accordingly.
Remember, whether you're an elite athlete or someone looking to improve your daily well-being, proper hydration is a cornerstone of good health. By applying the insights from Colette Vartanian, you can take a significant step towards optimizing your performance and overall health.
Stay tuned for more episodes of Medicine 3.0, where we continue to explore cutting-edge topics in health and wellness with leading experts in the field.
Listen to some of the key moments in this week's episode:
2:55: Colette's background and journey to becoming a hydration specialist
5:50: The two components of sweat: volume and composition
11:35: Different methods for testing sweat sodium concentration
18:45: Importance of sodium in hydration during exercise
22:15: Guidelines for replacing fluid and electrolytes during activity
27:50: Discussion on coconut water and other electrolyte beverages
31:20: Example of hydration strategy for a long race
Looking for a delicious way to increase your morning protein intake? We've got just the recipe for you. This quick and easy protein iced coffee adds an extra 20-25g of protein to your day, helping you start your morning right. By making your own protein iced coffee at home, you're avoiding added sugars often found in store-bought coffee drinks while boosting your protein intake at the same time.
Ingredients (Serves 1)
1-2 shots of espresso (or other coffee)
1 scoop of protein powder
3/4 cup milk of choice
Ice
How to Make
Make your coffee of choice and store it in the fridge to start cooling it down.
Mix 1 scoop of protein powder with the milk of your choice.
Add ice to your coffee and pour the protein and milk mixture over your iced coffee.
The Perfect Blend
This protein iced coffee combines the rich, bold flavor of espresso with the creamy texture of your favorite milk and the nutritional boost of protein powder. The result is a refreshing, satisfying drink that not only wakes you up but also supports your health goals. It's the perfect balance of indulgence and nutrition to kickstart your day.
Why We Love This
Protein-packed: Adds 20-25g of protein to your morning routine.
Customizable: Choose your favorite coffee, protein powder, and milk.
Quick and easy: Takes just a few minutes to prepare.
Refreshing: A cool, energizing alternative to hot coffee.
Reaching your Health Goals
Increasing your protein intake can help maintain muscle mass, support weight management, and keep you feeling full longer. This drink is an easy way to boost your protein intake first thing in the morning.
Customization Tips
Feel free to experiment with different types of protein powder or milk alternatives. You could even add a sprinkle of cinnamon or a dash of vanilla extract for extra flavor.
