Nutrition Tips and Weekly Recipes

A GUIDE TO GOOD NUTRITION 

A well-balanced diet will help you get the calories and nutrients you need to fuel daily activities, including exercise.  Aim to nourish and refuel your body from fresh foods and ingredients. Eating healthy is key to achieving your fitness goals. I will provide you with personalized meal plans and guidance to help you make healthy choices and reach your goals faster.

Irish Beef Stew

Ingredients

• 2   ¼ pounds boneless chuck roast, trimmed and cut into 1 1/2-inch  pieces
• ¾ teaspoon salt
• ½ teaspoon ground  pepper
• 2 tablespoons canola  oil, divided
• 1 small yellow  onion, chopped
• 3 medium carrots,  diagonally sliced into 1-inch pieces
• 3 stalks celery,  cut into 1-inch pieces
• 1 tablespoon tomato  paste
• 1 (12 fluid ounce) bottle stout beer (such as Guinness)
• 2 teaspoons chopped  fresh thyme
• 4 cups low-sodium  beef broth
• 1  ½ pounds baby Yukon Gold potatoes, halved
• 2 tablespoons cornstarch
• 2 tablespoons cold  water
• 2 tablespoons chopped  fresh flat-leaf parsley, plus more for garnish

Directions

1. Sprinkle beef all over with salt and pepper. Heat 1 tablespoon oil in a large heavy pot      over medium-high heat. Add half of the beef; cook, turning to brown on 2  or 3 sides, about 3 minutes per side. Transfer the browned beef to a bowl; repeat the process with the remaining beef and 1 tablespoon oil.
2. Add onion,  carrots and celery to the drippings in the pot; cook, stirring often,  until the vegetables begin to soften, about 4 minutes. Add tomato paste;  cook, stirring constantly, for 1 minute. Add beer and thyme; cook, scraping the bottom of the pot to release any browned bits, until the  liquid is slightly reduced, about 2 minutes. Add broth and the beef (with  any accumulated juices in bowl); bring the mixture to a boil over medium-high heat. Reduce heat to medium-low; cover and cook until the beef  is mostly tender, about 1 hour, 10 minutes. Stir in potatoes; cover and  cook until the beef and potatoes are tender, 15 to 20 minutes.
3. Whisk cornstarch and cold water in a small bowl. Increase heat to high; add the      cornstarch mixture and cook, stirring constantly, until thickened, about 2 minutes. Remove from heat; stir in parsley. If desired, garnish with  additional parsley.

Nutrition Facts (per serving) 405 Calories, 12G Fat,   32g Carbs, 37g Protein

NUTRITION TIPS

AMINO ACIDS: The building blocks of all proteins, amino acids make up a large proportion of cells, muscle, and tissues and carry out many important bodily functions, such as giving cells their structure. Amino acids also play a key role in the transport and storage of nutrients. Essential amino acids need to be gained through diet rather than formed by the body itself. Essential amino acids can be found in meat, fish, poultry, nuts, seeds and whole grains.