By A’verria Martin, Ph.D.
We developed the eating for success series to provide the foundational information you need to develop a healthy diet to support your fitness goals. A healthy diet, for athletic performance, should emphasize lean proteins, vegetables, fruits, and moderate amounts of low-fat dairy and whole grains. Our current focus is on lean proteins, one of the primary building blocks of any muscle gain and/or weight loss program. For more information on lean proteins, please see previous eating for success series posts (3/31/13 and 4/7/13).
Today our focus is on chicken!
Chicken is the world’s primary source of lean protein, is bursting with nutrients, and is highly versatile. Chicken can be roasted, broiled, or grilled into a delicious and nutritious meal. While the leanest part of the chicken is the chicken breast, chicken is generally low in fat. However, the amount of fat and saturated fat is doubled when you consume the skin. Therefore, you should consider skinning chicken before consumption.
Four ounces of chicken accounts for 70% of your daily value (DV) of lean protein in a mere 187 calories and provides:
• Tryptophan (128% DV) – influencing serotonin levels in the brain, reducing the risk of depression and anxiety, and regulating sleep patterns and appetite.
• Vitamin B3 (78% DV) – lowering bad (LDL) cholesterol levels, while increasing good (HDL) cholesterol levels, significantly decreasing risk for heart disease, Alzheimer’s disease, cataracts, osteoarthritis, and type-1 diabetes.
• Selenium (45% DV) – lowering LDL cholesterol and increasing HDL cholesterol levels, and improving the immune system against infections and cancer.
• Vitamin B6 (34% DV) – maintaining healthy brain and normal nerve function, synthesizing antibodies needed to fight various diseases, forming red blood cells, and breaking down and digesting proteins.
• Phosphorus (26% DV) – aiding bone formation and mental functioning, while improving digestion, hormone balance, and energy extraction.
• Choline (23%) – aiding mental functioning, improving liver health, and reducing inflammation.
Similar to eggs (see 3/31/13 Eating for Success blog post), and for all the same reasons, we highly suggest consuming organic, free-range, hormone and antibiotic free chicken. Factory farmed chicken is laden with antibiotics and added hormones that cause undue stress on the human body.
Recipes!!!
Spice-Rubbed Roast Chicken
Ingredients
• Spice-Rubbed Roast Chicken
• 4-5lb roasting chicken
• 2 ½ Tbsp salt-free Cajun seasoning blend
• 2 ½ tsp olive oil
• 2 limes – quartered
• 1 head garlic – halved horizontally
Instructions
1. Heat oven to 400 degrees. Wash and dry chicken. Coat roasting pan with olive oil spray. Place chicken in center of pan.
2. Mix together seasoning blend and olive oil in a small bowl (should have a medium consistency). Using hands, rub all over chicken. Squeeze one lime wedge over chicken and stuff the remaining lime wedges inside cavity. Put garlic in corners of pan and coat with olive oil spray.
3. Roast in middle of oven until instant-read thermometer (in thickest part of meat) registers 165 degrees. Approximately 1 hour. Let chicken stand 10 minutes before carving. Serve with garlic to spread on chicken.
Chicken Breasts Baked with Lemon and Garlic
Ingredients
• 2 Tbsp olive oil
• 2 large cloves garlic, minced
• Grated peel and juice of 1 lemon
• ½ tsp coarse salt
• 4 large chicken breasts (skinned and boned)
• ¼ cup chicken broth
• ½ tsp ground pepper
Instructions
1. Heat oven to 400 degrees. Heat small skillet over medium heat. Add olive oil. When oil is hot add garlic and sauté 30 seconds. Stir in lemon juice, salt, and pepper and bring to boil. Set aside.
2. Arrange chicken in single layer in shallow baking dish coated in olive oil spray. Pour lemon garlic mixture over chicken. Sprinkle with lemon peel. Cover with foil. Bake at 400 degrees for 15 minutes.
3. Remove foil and bake an additional 10-15 minutes or until chicken is cooked through. Transfer chicken to individual dinner plates and cover. Pour liquid from baking dish to small skillet. Add chicken broth and bring to boil. Cook until reduced by half and mixture is syrupy. Remove lemon peels. Pour sauce over chicken and serve immediately.
Final Thoughts – Preparing for the Week Ahead
As we look forward to the week ahead take a few minutes to consider any changes you want to make this week that will help support your fitness goals. Do you want to get in one more 619 San Diego Personal Training class? Drink more water? Introduce a new nutrient dense food into your diet? Consider what modifications you need to make to your current routine to make this change. Focus on the positive aspects of this new way of being, in contrast to what you may be losing. Strive to be the healthiest version of yourself!!!
Have a great week 619!!!
Monday
Power
Clean and Jerk
9 x 1 Every Minute on the Minute for 9 Minutes
4 x 1 Every 2 Minutes for 8 Minutes
WOD #1
5 Rounds for Time
5 Ground to Ovehead
7 Front Squats
9 Pull Ups
WOD #2
5 Rounds for Time
5 Medicine Ball Cleans
10 Overhead Medicine Ball Lunges
15 Wall Balls
200 Meter Run
Tuesday
Strength
Superset with 3:00 Minute Rest Intervals
5 x 10 Pendlay Rows
5 x 10 Rear Delt Flys
5 Strict Chin Ups
Conditioning Chipper For time
30 Box Jumps
15 Hand Release Knee to Elbow Push Ups
30 Double Unders
15 Hand Release Knee to Elbow Push Ups
30 Jumping Split Stance Squats Alternating
15 Hand Release Knee to Elbow Push Ups
30 Squats
WOD #2
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
WOD #3
2OOO Meter Row
Wednesday
Strength
Back Squats GO HEAVY OR GO TO JAZZERCISE!!!!
5-7 x 3 (5 Reps Level 2,3) Find your 3 or 5 Rep Max Rest as Needed Between Sets
Every Minute on the Minute for max rounds
2 Front Squat 135/95# Level 2 115/85# Level 3 95/75#
Each Minute thereafter add another 10#, continue until failure.
Every Minute on the Minute for 15 Minutes
1 Sumo Deadlift 165/125 Level 2 145/105 Level 3 125/
1 Hang power clean
1 Front squat
1 Push press
WOD # 2
1.5 Miles or 2000 Meter Row for Time
Thursday
Strength
Deadlift
5 x 3 (5 Reps Level 2,3) Find your 3 or 5 Rep Max Rest as Needed Between Sets
Every Minute on the Minute for 10 minutes
8 Dips
6 Pull-ups
4 Handstand push-ups
Conditioning Chipper For time
Row 500m
100 Overhead Squats 75/55#
Row 400m
75 Push Press 75/55#
Row 300m
50 Ring Rows
Row 200m
25 Baby Starburst Burpees
Friday
Power Development
Squat Snatch Level 1, Power Snatch Level 2,3
9 x 1 Every Minute on the Minute for 9 Minutes
4 x 1 Every 2 Minutes for 8 Minutes
Conditioning Chipper For time
Run 400m backwards
Run 400m regular
50 Goblet Squats 1.5/1.0 pood
40 Sit-ups
40 KB swings 1.5/1.0 pood
30 Spiderman Push-ups
20 Pull-ups
20 2fer Wall Balls 20/14#
Run 400m Backwards
Run 400m Regular
Saturday
Strength
Bench Press GO HEAVY!!!!
5-7 x 3 (5 Reps Level 2,3) Find your 3 or 5 Rep Max Rest as Needed Between
Power Development
Squat Clean Level 1, Power Clean Level 2,3
9 x 1 Every Minute on the Minute for 9 Minutes
4 x 1 Every 2 Minutes for 8 Minutes
Team WOD For time
50 Overhead squats 45/35#
50 Hang Clean Thrusters 45/35
50 KB swings 2.0/1.5
50 Walking lunge steps
50 Partner Wall Balls
50 Burpees
50 Pull-ups
50 Floor wipers
50 Row 50 calories
