Food versus Exercise

Which will provide the most benefit first: 

Changing how you eat or increasing the number of times you exercise?

HINT: It's NOT exercise!

Think about it... 

The average person eats MORE THAN 3 TIMES A DAY.

That's at least 21 chances you have to change the way your body feels each week.

You can ALSO get AMAZING results by simply strength training 3 TIMES A WEEK.

But 3 vs. 21.

Therefore what you are eating is FAR more important than what you are doing for exercise.

It doesn't have to be perfect.

YOU JUST HAVE TO START.

The problem is you are overanalyzing all the diets that worked for so and so instead of LEARNING TO FEEL what works for YOU. 

I have heard all the excuses in the book. 

I hate to cook. I'm not hungry. I'm single and cooking for one is a pain in the ass.

If you learn "which foods represent which macronutrients" the excuses disappear.

For the most part our  food choices can be broken down into 3 main categories

PROTEIN     |    FAT    |     CARBOHYDRATES

I want to you eating something from each category with each meal you consume. 

Make it a game... think PLUG AND PLAY. 

Whether that means you are doing some food preparation at home or you are eating on the run 

YOU MUST UNDERSTAND which foods represent which macronutrients in different situations. You can either be prepared or you can have faith in your ability to make the right educated decision if you yourself unprepared. 

These are the following sources of PROTEIN currently in my fridge, and ready to go.

Chicken sausage, whole eggs, tuna, grass fed beef, greek yogurt, egg whites, cottage cheese, + sun warrior protein powder.

Moving along to FAT

Avocados, dry roasted unsalted almonds, cashew butter, coconut oil, flax meal, olive oil.

Finally CARBOHYDRATES

broccoli, zucchini, sweet potatoes, kale, healthy 8 mix, plantain chips, grapefruit, bananas, wild frozen fruit, brown rice bread, quest bars, sweet potatoes, + white rice.

As you can see the MAJORITY are real whole foods.  I adhere to the 80/20 rule. I practice eating "real food" 80% of the time and save room for my favorite "cheats" 20% of the time.  

THIS IS SO AMAZINGLY DOABLE PEOPLE!!!

What are examples of meals and snacks YOU love that follow this macronutrient PLUG and PLAY rule?

What are your favorite 20% foods?

DIET and EXERCISE, DIET and EXERCISE, DIET and EXERCISE

Is anyone else sick of hearing about DIET and EXERCISE!??!  

I want to set a few things straight.

At Stacey Schaedler Strength we prefer to refer to diet as nutrition and exercise as training.

This post is an intro to our nutrition basics. The next post will discuss our exercise/training beliefs.

When it comes to nutrition, it seems that few experts can agree on what a "healthy diet" is and isn’t.   This can be extremely confusing! I have been a vegetarian, eaten a low-fat + high- carb diet, eaten a high- fat + low-carb diet, eaten to fuel my performance, partaken in intermittent fasting, dieted for physique competitions…the list goes on and on.  These experiences have taught me invaluable lessons about how my body works. 

Your body is smarter than you and if you learn to listen to it, it can teach you a lot!

Protein Powders

I like to think that there are quite a few things I could help people with when it comes to health and fitness.

So it never ceases to surprise me that the MOST COMMONLY asked question I still get is … should I supplement with a protein powder and if so which one?
I blogged about this awhile back but I wanted to elaborate further this time around.

Before I elaborate, I want to ensure you that the following remains the same.

If your goal is weight loss, substituting a protein shake or any other "liquid meal replacement" is not in your best interest. 

Eating REAL FOOD satisfies you and the thermogenic effect of food (chewing and digestion).

If you are looking to put on mass, the same too applies EAT MORE FOOD.  FOOD IS GOOD :)

Best Chili Recipe Ever

This recipe is great because it can be made vegetarian or with meat; with beans or without.  It's basically just a base of a recipe that I alter each time I make it depending on what I feel like having.  Additionally, you can make this recipe on the stove and let it simmer for 1/2 or you can get super-delicious and turn it into a slow cooked meal. Slow-cooking meat makes it so incredibly tender you can cut it with a spoon.

The main components of this dish are chipotles and brussel sprouts. Yup, you heard that correctly... brussel sprouts. They give a nice contrast to the meaty, smoky flavor of the chili and help temper a bit of the heat from the chipotle peppers. They are a huge part of why this chili is sooooo amazing.

I cook my chili in a dutch oven -this way I can cook it stovetop then move it into the oven if desired.  Yes, a dutch oven can be expensive but it is a lifetime purchase that will pay off over and over again for slow-cooking stews, short ribs, pot roast, chili, bread, etc.

BEST CHILI RECIPE EVER

1 package of stew beef
olive oil
1 yellow onion, diced
1 red or yellow bell pepper
4 cloves garlic, chopped
salt & pepper
chili seasonings (chili powder, cumin, paprika, etc.)
3-4 dried chipotles, DO NOT CHOP
brussels sprouts, trimmed and cut in 1/2
1 28-32 oz can diced tomatoes (I like fire-roasted)
1 can of rinsed and drained beans (optional)
water as needed

Add 3 dried chipotles to a mug of very hot water to soak.  [Do not cut the chilis or you will have extremely hot chili!] Let the chilis soak while you start making the chili.

Heat up the dutch oven and add 1T of olive oil to it.  Once the oil is nice and hot add the steak to the pan and brown it off.  Do not crowd the pan or the steak will steam, not brown.  If you need to do it in two batches then do so.  Get the meat all browned off and let the pan get brown (but if you smell burning then turn down the heat and add a bit more oil or water to keep it from scorching).  After all the meat is browned move it to a bowl for later.  Add a bit more oil if needed and toss in the chopped up onion and brown.  At this point you  may want to add a bit of water to the pan and scrape up all the (tasty) brown bits at the bottom of the pan from the meat (you are basically de-glazing the pan).  Add the red/yellow peppers and stir for a minute or two then add the meat back into the pan.  At this point you'll want to season everything with your spices (salt, pepper, adobe chili powder are my constant go-to's with chili).  

Once everything seems incorporated then add the brussel sprouts, can of tomatoes, chipotle chilis WITH the soaking water and stir.  If you need to add more water to the pot then do so.  [Important, if you are planning on slow-cooking this chili then you should def. add more water]. 

Bring the whole mixture to a boil on the stove.

If you are not doing the slow-cook method then once it comes to a boil add a can of rinsed and drained beans (optional) and then turn the heat down and simmer for 30 mins until all the flavors have come together.  

For the slow-cooker method once the mixture has come to a boil cover and put the pot in a 300 degree oven for 3 hours.  Be sure to check it every hour to give it a stir and see if you need to add more liquid. If you want beans in your chili then add a can of rinsed and drained beans to the pot 1/2 hour before it's done.  All the flavors should have melded and the meat should break apart without a knife.  At this point you may want to remove the chipotle chili's from the dish so that you don't accidentally bite into one and burn the heck out of your taste buds.

Scoop the brussel sprout chipotle chili deliciousness into a bowl and top your chili with your fav chili toppings... because there is so much flavor in this chili I tend to keep it simple and top it with guacamole.  Also delicious is squeezing some fresh lime juice over the top (helps cut the heat a bit too!).

If you need a more structured recipe then here is the original recipe that I've based mine on.  Just adapt it to your own liking!

Meal Ideas?

Hi Stacey,
I am struggling with dinner ideas that feature a protein at the center ( I am good with the veggies). Do you know of any good ways or recipes on how to cook chicken? The chicken I make always comes out so...bah. I have no desire to eat it.  I would also do beef or pork.
Any suggestions are welcomed!


I get emails like this all the time. Whip up this marinade and I promise your chicken will never be boring again :) Got this from my momma and I marinated the meat overnight and it was amazing!!!!




Paleo Sweet & Spicy BBQ Sauce
½ cup Ketchup   (I used one 14.5 oz can of Muir Glen Diced Tomatoes)

2 Tbsp Stoneground Mustard
3 Tbsp  Tamari free Soy Sauce (if you do soy)
3 Tbsp Garlic Infused Red Wine Vinegar (or Red Wine Vinegar + 1 clove Garlic) or Coconut Vinegar
2 Tbsp Sugar (raw) or Coconut Crystals (for a lower glycemic index)

1 Tbsp Chipotle Hot Sauce
1 ½ tsp Chili Powder
1 tsp Garlic Powder
1 tsp Paprika
1 tsp Chili Flakes

1 Tbsp Onion Flakes (dried) (didn't use)

1 Ancho Pepper (I use dried, sans the stem but I use the seeds)    (didn't use)

3 Arbol Peppers (again, dried, sans the stems) (didn't use)
1/3 cup Olive Oil
1 Tbsp White Vinegar
1 Tbsp Sesame Oil
Put everything in a food processor or the Bullet (my fav!) and go to town. Just blend away until everything looks well incorporated.
Best of all? No cooking! You can use this immediately and its thick and delicious!
Serve on tenders, breasts, wings or Pork Ribs for the best BBQ ever! 

A Tasty Threesome

While I cannot always please everyone, I promise that you will love one of the next three EASY PEASY recipes! One for dinner, one for desert and one for those of you who may need to go a long time without food and aren't necessarily Intermittent Fasting!

I got a VITAMIX for Christmas and its pretty much become my BESTIE.  A few weeks ago I bought my first grill and I have been a grilling machine ever since :)

I prefer to eat fattier meats and fish at night so that I am satiated, I have found this to work best for me,  I am also the DISHWASHER so anything that is easy clean up is always a bonus. Oh and the fact that my apartment doesn't reek of fish...hahah I consider this a bonus too.

Brussels Sprouts Slaw

Courtesy of Paleo Comfort Foods

1.5 lbs Brussels Sprouts, trimmed
1/2 cup thick cut bacon, cut into small pieces
1 cup large pecan halves, toasted
1/4 cup Dijon mustard
1/4 cup olive oil
3 TBSP fresh lemon juice
2 TBSP apple cider vinegar
1/4 tsp freshly ground black pepper
2 green onions, cut on the bias

Preheat oven to 325 F. Place pecans on small rimmed baking sheet. Bake nuts until toasted- about 5-10 minutes.

Meanwhile, in a large saute pan, cook bacon over medium-high heat until crispy.  Drain on paper towels, save the extra bacon fat for future use.

Whisk mustard, vinegar, and lemon juice in a small bowl, whisk in oil. Season with pepper.

Using processor fitted with 1/8 to 1/4 inch slicing disk slice Brussels sprouts ( can be sliced with a knife as well) Transfer into a large bowl.

Preheat large skillet over medium heat, and add in 1-2 TBSP of leftover bacon fat. Add in Brussels sprouts and saute until softened and slightly brown.

Pour the mustard/vinegar/lemon juice/olive oil mixture over the sprouts.

Mix in 1/2 the pecans, the bacon, and green onions. Place slaw in a serving bowl and top with the remaining pecans.


Wanna change something up?
Try chopped or shredded Granny Smith apples or walnuts instead of pecans.
Don't like bacon, use another oil of your choice!


ENJOY :)

Banana Pumpkin Pudding

Happy Thanksgiving Guys :)
There are so many things I have to be thankful for today and everyday!

Have food allergies or just trying to eat a little healthier this holiday season?

I know you all love PUMPKIN so give this one a try!

BANANA PUMPKIN PUDDING

1/2 cup unsweetened vanilla almond milk
5 dates, pitted ( I used 3)
1 ripe banana frozen
1/2 15 -ounce can of pumpkin
2 ice cubes
1/4 tsp ground cinnamon
1/8 tsp ground nutmeg

Place all ingredients in a high powered blender and process until smooth.
Spoon into custard cups. Chill at least two hours.

Food and Relationships

Now folks I’m not talking about your relationship with food.  I am talking about how your partner’s habits influence what you eat.  Not even necessarily your partner, the same can hold true with your family, your roommates, or even your co -workers!

Most people with “normal “ jobs have Saturday and Sunday off….correct? People still feel that cheating or splurging the entire weekend is fine. Year after year, I see my female clients start to get serious with their boyfriends…they move in together and the next thing I know, they have fallen into the eating habits of their significant other. This happens with both MALES AND FEMALES! I just happen to train a shitload of ladies.

Gaining weight, feeling tired and unmotivated is not easy on anyone’s self esteem no matter how much somebody loves you.  It’s all about you loving you :) And we know the fundamental difference between males and females hahahaahh

With the change of season I cannot tell you how many of my clients are coming to me complaining about how HORRIBLE they feel after their weekends of “falling off”.  Whether it be, too much wine, too many meals out of the house or too many shitty snacks while watching Sunday football. They come to me self loathing, unmotivated and BLOATED!

To me, poor nutrition is a deal breaker.  If you don’t care enough about what you chose to fuel your body with, you order out every night, or beer is considered an entire food group to you…

I am not the girl for you.

Some may say I am basing this on vanity.  The truth is I bust my ass training so that I can feel good mentally and physically.  I eat healthy because it makes me happy. But I also take care of myself out of respect to my partner!  You had better believe that if they’re the one I’m going to be getting naked with for the rest of my life they had better like what they see :D  They had also better be around when our kids are growing up, and not go croaking on me because they didn’t take care of themselves!!!

Now I have never lived with a guy, granted I have spent 99% of every waking day for years at their apartment, but I have NEVER lost my own kitchen.  I have never been without the luxury of “returning to my comfort zone.”

I also do not have children. 

The fact of the matter is most of us don’t have the greatest will power to not eat the things that are in our kitchen cabinets.  If we can establish better nutritional habits as a team there is no denying that we can be a happier healthier couple and family for the years to come!

I love it when I see younger couples venturing out together to support each other on the road to healthier living :)  Whether they are running together,  hitting up the gym at the same time; or taking active vacations to ski and snowboard …I dig it.

I find however that the nutritional portion of the lifestyle change is much more prevalent with people of my parents generation.  Whether it was a health scare or just aging in general many couples in their 50’s and 60’s successfully improve their nutrition TOGETHER and inadvertently they strengthen their union as well.

Don’t be afraid to sit down with your partner and have an honest conversation.  If something matters to you speak up and let your voice be heard.

And together take baby steps towards being more nutritionally responsible ;)

And if you like, next post I'll help you with some baby steps!

Domesticated Diva

As a girl who lost wheat and gluten due to allergies long before it was COOL...there are so many amazingly yummy recipes out there now!!! I LOVE IT
Running my own business has changed my schedule drastically, now I have time to come home cook and eat midday :)
A recent favorite of mine was taken from www.health-bent.com

Butternut Squash Lasagna 

1 lb hot Italian sausage, casing removed

• 1 red onion
• 3 cloves garlic
• 1 15 oz can pizza sauce
• 1/2 c roasted red peppers
• 1/4 c extra virgin olive oil
• couples leaves of fresh basil 
• 1 small butternut squash

Get your oven to 400ºF. In a saute pan crumble the sausage and brown it, along with the onions & garlic. While that’s going, cut the top and ends of the squash off and peel it. Split it into 1/4′s. What I mean by that is, right where the squash starts to turn bulbous, cut it in 1/2, width-wise. Split those two halves in half, lengthwise. This will make it much easier to cut into planks. Pull out the seeds. Don’t be anal about getting out all the strings, as you won’t even notice those when they’re cooked. Slice the squash into the aforementioned planks.

Make the sauce by pureeing the pizza sauce, red peppers, olive oil and basil. If you don’t a contraption that will puree (blender, food processor, immersion blender), chop up the red peppers and just whisk everything together.

Using a 9×9 oven safe baking dish, put down enough sauce to lightly cover the bottom of the dish. (This keeps the squash from sticking to the pan.) Next add the squash, trying not to overlap the pieces, then spoon on the sausage mixture, followed by the sauce. Repeat until all your ingredients are used up…trying to reserve enough sauce to cover the top of the lasagna.

Bake for 45 minutes. You’re looking for a bubbly pan with a crispy, browned top. Right out of the oven, the lasagna may by liquidy, let it set for a good half hour before cutting into it, as it will solidify.

Fun Food for Fall

Ever since the completion of competition season last year I have been "nursing my body back to health."

Eating more like a "Protein Type" Metabolically speaking.

This can coincide a bit with the hugely popular PALEO way of eating.

If you haven't read Wolcott and Fahey's The Metabolic Typing Diet  or Robb Wolf's The Paleo Solution

I strongly suggest you head to the library or Barnes and Noble and dig in.

Here are a few metabolically friendly fun Fall recipes :D

Gone apple picking and need to use the apples any and every way imaginable???

Well here is a GREAT AND EASY RECIPE straight from the pages of  my favorite magazine Clean Eating!
OCTOBER 2011 PG 52

Seared Pork Chops with Apples and Leeks
Ingredients
2 tsp olive oil
4 40z boneless pork loin chops
1/4 tsp each sea salt and pepper
2 leeks, rinsed and well hopped
2 cloves garlic minced
1 tsp dried thyme
1 cup low sodium chicken broth
2 apples ( McIntosh, Fuji or Gala) cored and diced
1 tbsp chopped fresh rosemary

Instructions:
In a large skillet, heat oil on medium high. Season both sides of pork with salt and pepper and place in the skillet; cook for 1-2 minutes per side, until golden brown. Remove from skillet and set aside.

Add leeks and garlic to skillet and cook for 2 minutes on medium high heat, until soft. Add thyme and cook for 1 minute, until thyme is fragrant. Stir in broth, apples and rosemary and bring to a simmer. Return chops to pan, partially cover and cook for 3-5 minutes, undisturbed until chops are tender.

Serves:4
Total time: 20 minutes

Nutrients per serving-
260 calories
Fat 8g
Carbs 20g
Protein 27g

And if you're a MEAT AND POTATOES kinda person, cook up some Quinoa for an additional healthy starch !

The dirt on clean eating

Love a good read?


Check out Alan Aragon's latest article here.

Farm Stand Feasts

There's nothing I like better than being offered someone's half of the farm share when they go away :)

Here are two recipes you will surely enjoy, for some veggies you might not not eat as often as you would like!

Ingredients

Fresh Okra

Almond Meal (Flour)

Sea Salt

Egg Whites

SunFlower Oil

*Keep in mind the quantities depend on how much you want to cook

The incredible edible EGG

AT LAST!!!!

Three or more years ago I was diagnosed with a BUNCH of food allergies/intolerances.
I eliminated these food groups and felt instantly better.

I then decided to contest diet.

I did a meat and egg free contest prep :0

Little did I realize what a toll this would take on my body. Four shows later I worked with an amazing nutritionist who helped nurse me back to health :)

I am so FREAKIN EXCITED TO SAY that eggs (YOLK and WHITE) are no longer an issue for me!

This means MAJOR MENU EXPANSION and a HEALTHIER STACEY :)

I was pretty sure I would never have another pancake in my life!! 

Just goes to show... NEVER SAY NEVER.

The following recipe is from fellow yogi, bikini and figure competitor and health nut Jen Comas Keck!
Check her out here.

ALMOND FLOUR PANCAKES 
(low carb+oat free to boot!)

4 egg whites

1 scoop vanilla protein powder (Sun Warrior has 14g of protein, this will vary)

1/2 cup lowfat cottage cheese

1/2 cup almond flour (often referred to as almond meal at health food stores)

1 teaspoon vanilla

1/4 teaspoon baking soda

1/8 teaspoon salt

1/2 teaspoon cinnamon

2-4 oz of cold water to make pancake batter consistency

Mix in a blender until smooth

Coat your pan with coconut oil and cook 3 pancakes.

These will brown a bit more than traditional pancake batter.

Makes 3 servings.

Per serving:

Protein: 18 grams

Carb: 6 grams

Fat: 10 grams 

(1.3g coming from saturated fat)

Calories: 186


Jen points out that there is no bad time for these protein packed pancakes.
Most of us folks like to have our last meal consist of protein and fat, so this is a welcome alternative!

Protein Powder Recommendations

Over the last few months I have gotten a lot of inquiries about Protein Powders.

Depending upon what your goals are my recommendations to you would differ.

If your goal is weight loss, substituting a protein shake or any other "liquid meal replacement" is not in your best interest. Eating REAL FOOD satisfies you and the thermogenic effect of food (chewing and digestion) will help you as well :)

If you are looking to put on mass, the same too applies EAT MORE FOOD.  FOOD IS GOOD :)

When I do supplement my nutrition with protein powders I like to cycle them, the following are a few of my favorites.  

These are all dairy and wheat free.

If you don't mind a little chalkiness SUN WARRIOR Vanilla is your GO TO!

Berry Flavored Vega is great if you are into a fruity green shake, it is on the expensive side however.

When you are traveling or in a pinch, you can find the Chocolate Vega shake and go at all Wholefoods locations :)

Lifetime Basics Plant Protein Unsweetened variety is my go to when I am hardcore dieting.  This can be mixed with liquid to make THICK PUDDING- LIKE TREATS!!!!

Direct from the Gluten Free Goddess...MEATBALLS!!!

Craving meatballs?

Can't have gluten or eggs?

Who cares!

After my year long love affair with whitefish, my body is feeling like some meat ;)

I picked up some organic grass-fed ground buffalo

Since I don't eat bread unless someone bakes it especially for me I don't feel the need to keep bread around my apartment. I don't even have a toaster anymore :0

What I do have is a loaf of the most plain, dry tapioca-based gluten free bread that I keep in the back of my freezer for occasions such as these.

For the breadcrumbs- toss 3-4 slices of store bought tapioca bread into the food processor and pulse them into bread crumbs.

Stolen from the pages of

Brussel Sprouts seem to have been the HOT the veggie of the 2010. Most people choosing to roast them whole and serve with olive oil, sea salt and pepper.

Here is a great YUMMY alternative :)

Garlicky Brussels Sprouts Sauté

Even people who don’t like Brussels sprouts will eat—and enjoy—this fast dish with a tender crunch. Pre-peeled garlic cloves from the produce section make this recipe even quicker.

Ingredient List

Serves 6

• 1 lb. Brussels sprouts, ends trimmed
• 2 Tbs. olive oil
• 12 cloves garlic, peeled and quartered lengthwise
• 1 Tbs. brown sugar
• 1/2 tsp. salt
• 1/8 tsp. ground black pepper
• 1 Tbs. apple cider vinegar

I've been "out of the kitchen" for awhile

For my birthday my lovely momma surprised me with a magazine subscription to CLEAN EATING MAGAZINE Here is a fun recipe that is great for everyone, including those of you with food sensitivities/ allergies

ENJOY :)

Serves: 4
Hands-on time: 20 minutes
Total time: 20 minutes

CATEGORY:
Under 45 Minutes

The Best Damn Cardio Article - Period

LADIES LADIES LADIES!!!!
You are the ones I see filling the countless elliptical machines each time I am at the gym!
GUYS you are getting to be a close second!

WHAT IS THE WORLD COMING TO?!

;)