FITbyHill Newsletter - FALL 2024
Welcome to my newsletter! Here I will share some health & fitness tips, recipes and more!
Let’s go! Work hard AND kick some butt in 2024 — better health — more energy!
Here are some tips to help you get the body you’ve always wanted!!
Fuel & Re-Fuel -- Clean-Eating for a Healthier, Stronger Body:
Let’s focus on lean proteins and LOTS of veggies with whole grains and healthy fats . . .
Pre-workout: Words of wisdom . . . Let’s be smart and FUEL our bodies properly. If you decide to do “fasting cardio” in an effort to decrease bodyfat, you need to do it at a LOW intensity so that you do not inadvertently break down muscle for fuel. This kind of workout would include some moderate weight training or might be a brisk powerwalk or exercise bike workout – or even a light jog where you can pass the talk test – meaning you are not completely out of breath. If you are doing something at a higher intensity and you want to burn fat and build lean muscle, then all you need is about 30-75 calories (light carbs) prior to your workout so that your body has enough fuel to work up a sweat for the first 15-20 minutes (without sacrificing muscle for fuel), and then the body can start to use body fat that has been liquefied to use for fuel for the rest of the workout. Always think about muscle preservation and operating efficiently to burn fat NOT muscle . . . A great choice is a small serving of fruit/simple carbohydrate (like 2-3 strawberries or a small apple or ½ banana) plus drink a 10 oz. glass of water. You will give your body just what it needs to get thru your workout. Or you could purchase a low-calorie pre-workout drink that has BCAA’s (Branch Chain Amino Acids). If you every need help with supplements, just let me know and I can make some suggestions.
Post-Workout: We need to FUEL and RE-FUEL our bodies so we continue to start the protein synthesis process – muscle building. Remember we want our bodies to be strong so we need more lean muscle tissue on our frame. I always suggest having a healthy snack post-workout that provides both proteins and carbs – protein to rebuild muscle and carbs to refill the energy deposits in your muscles. If you having a solid/balanced meal, then great, but if not, a good choice would be a protein shake made with: 1 cup of almond milk, 1 scoop of Protein Powder (and as an option, you can add ¾ cup of your favorite frozen fruit but skip the fruit if you’re cutting calories).
Breakfast: You should have a balance of proteins, healthy fats, carbs & fiber
1-2 Scrambled Eggs=Protein (I also suggest using EggBeaters egg substitute to save on fat and calories)
1-2 Slices of Ezekiel Bread –Low-Glycemic Carb (which means it’s a healthy carb)
¼-½ Cup Blueberries (or Raspberries or Blackberries or strawberries) – SUPERFRUITS w/Antioxidants and fiber! Or . . . Breakfast-In-A-Hurry! Loaded with protein, healthy carbs & fats & calcium! Berry Blast Protein Smoothie: Mix 8 oz. Unsweetened Vanilla Almond Milk (use skim milk if there are nut allergies), 3 strawberries and ¼ cup of blueberries and 1 scoop of vanilla whey protein powder + 1 Tablespoon of Flaxseed Oil or Coconut Oil (solid or liquid) . . . Add a handful of ice cubes & mix (unless you use frozen fruit – then you don’t need ice) in blender for about 30-45 seconds . . . And OFF YOU GO! Breakfast of Champions!
Mid-Morning Snack: Hard-Boiled Egg & Cucumber Slices (loaded with protein, healthy fats & fiber) – Don’t skip your mid-morning snack, as this will help regulate blood-sugar levels which is key for getting lean and strong. Think natural and unprocessed! I also enjoy having hummus on my favorite crackers called “Wasa Crisps” , These are just some examples of healthy, clean, unprocessed/low-processed snacks that have protein, healthy carbs, and fiber! You could also just go for the fiber and have an apple . . . or 1 large celery stick lined with a Tablespoon of almond butter.
Lunch: You should have a balance of proteins, carbs, healthy fats, and fiber.
4-6 oz. Fish (any kind) or Chicken or Turkey (breast or ground versions) = Protein
Large Garden Salad with lots of raw, colorful veggies (peppers, cucumbers, carrots, purple cabbage!) Sprinkle ¼ cup of cooked quinoa onto your salad – (A grain/carb that adds excitement to your salad!) 1 Tablespoon of your favorite nuts (crushed walnuts or almond slivers are great) = Healthy Fats 1-2 Tablespoons of Olive Oil + Sprinkle with Vinegar (any kind) + dash of sea salt and pepper
Mid-Afternoon Snack: 1 small Ezekiel Wrap or ½ Ezekiel English Muffin with ONE Tablespoon of Natural Peanut Butter or Natural Almond Butter –Or have a serving of nuts (any kind – provided allergies are taken into consideration). Another great choice would be a ½ cup of low-fat cottage cheese (as long as you don’t have any dairy digestive issues or choose to omit dairy). This snack has plenty of protein, with low-glycemic/healthy carbs, and fiber . . . And is CLEAN!
Dinner: You should have a balance of proteins, carbs, healthy fats, and fiber.
4-6 oz. Fish, Chicken, Lean Steak, Turkey Breast (ground versions) = Protein
Fill ¾ of your plate with vegetables – get creative! Grilled veggies are great: Red Peppers, Mushrooms, Zucchini, Yellow Squash, and Asparagus! Or roast broccoli & cauliflower heads in the oven at 350 degrees for 15-20 minutes (sprinkled with a little olive oil and spices – DELICIOUS). Healthy Carbs: You can have healthy, gluten-free, Unprocessed carbs -- like a sweet potato or a ½- ¾ cup of brown rice or ½-¾ cup quinoa.
After Dinner: If you are trying to lose weight or just decrease body fat . . . then it is important to know that eating in the evening is a habit you are going to have to break. We not only sleep better when our stomach is relatively empty, but putting your body in a fasting state for several hours (after dinner and while sleeping) will help you burn more calories to decrease body fat. If you are really hungry, stick with raw veggies only (no pretzels, popcorn, fruit, or nuts – we don’t need carbs, sugars or natural fats when we are trying to put our bodies into a fasting state at the end of the day/night).
Even though this handout is about healthier, clean eating . . . FIT by Hill couldn’t finish off without mentioning the importance of exercising/training REGULARLY . . . at least 4-5 days per week: Weight Training + Cardio J Coupling Proper Nutrition with Exercise = RESULTS!
HILL’S FAVORITE LIVE-RIGHT RECIPE SHARES . . .
Spinach-Stuffed Flounder
Ingredients:
2 tsp. Olive Oil
3 shallots, finely chopped (½ cup)
1 (10 oz.) box of frozen spinach – thaw and squeezed dry
¼ cup organic chicken broth –-- low-sodium (optional)
¼ cup Pecorino Romano Cheese (or parmesan)
Sprinkle of black pepper and garlic powder
Paprika to sprinkle on top of fish (right before it goes in the oven)
Breadcrumbs (optional to also sprinkle on top of fish right before it goes in the oven)
1 lemon
6 (4 oz.) flounder filets (you can also use any white wild-caught fish – no Tilapia)
Directions:
- Preheat Oven to 350 degrees
- Lightly coat a baking dish with a smear of olive oil or grapeseed oil
- For the stuffing: In a medium-size frying pan, heat oil over medium heat and add shallots – cook for 3 minutes or so (don’t burn)
- Add spinach, chicken broth, black pepper and garlic powder. Cook for 2-3 minutes stirring occasionally. Let stand for 10 minutes.
- Add the Romano Cheese and mix well.
- Squeeze the juice from lemon onto fish filets and season both sides of fish with pepper and garlic powder.
- Place rounded Tablespoon of stuffing/spinach mixture in the center of each filet and fold the ends of the filet around, securing with a toothpick.
- Place filet rolls “seam-side” down on the baking dish and cook for 20-25 minutes or until heated through.
- Sprinkle the top of filets with Paprika (breadcrumbs are optional)
- THIS MAKES 6 SERVINGS – and is nicely paired with ½ cup of wild rice and grilled or baked asparagus spears . . . ENJOY!!!!