Weekly Review

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The courthouse where I grew up in Ohio.

Quote:

“You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. You’re on your own, and you know what you know. And you are the guy who’ll decide where to go.”
– Dr. Seuss
Recipe:
Leftover Turkey Sweet Potato Shepherd’s Pie
Revitalize holiday leftovers into a delicious Whole30 compliant casserole. We used broccoli and mushrooms, but feel free to use whatever veggies you have leftover. Shaved Brussels sprouts, carrots, or green beans all work great in this healthy Shepherd’s Pie.
Servings Prep Time
4meals 20minutes
Cook Time
40minutes
Ingredients
Turkey Filling
Instructions
  1. Preheat oven to 400 degrees.
  2. Scoop roasted sweet potato flesh, and then mix with coconut milk.
  3. Season with salt and pepper to taste, and set aside.
  4. In a skillet, add olive oil, onion, and garlic. Saute for 5-7 minutes until softened.
  5. Add broccoli and mushrooms, and saute another 3-4 minutes, while seasoning with fresh or dried herbs and salt and pepper.
  6. Add chicken stock and dijon mustard. Add arrowroot, and whisk to combine. Arrowroot doesn’t clump like wheat flour and corn starch, so it’s okay to add directly to your liquid as long as you’re whisking it in. If using corn starch or wheat flour as a sub, combine it with a few tablespoons of water before adding it to your pan.
  7. Mix in chopped turkey, and then add to an 8×8 or similar sized casserole dish.
  8. Scoop sweet potatoes in mounds around the top of your filling, and then gently spread into a layer across the top of your pan.
  9. Bake for 25 minutes until bubbling and starting to brown on top.
Recipe Notes

Nutrition for 1 out of 4 servings:

29.4g Protein | 58.1g Carbs | 10.3g Fat | 6.2g FIber | 453 Calories

Good News:
Learning Opportunities:
Exercising while fasted induces adaptations to mitochondria in muscle and adipose tissue including increased fatty acid metabolism that is blunted by pre-exercise feeding (meta-analysis of 46 clinical studies).
Exercising in a fasted state increased the release of fatty acids stored in adipose tissue and the use of them for energy in muscle and adipose tissue (ie. fat burning). It also increased the use of intramuscular triglycerides over glycogen in muscle tissue. Exercise while fasted also caused mitochondria to increase gene activity in genes related to fatty acid metabolism making them more efficient as using fat for energy. These adaptations were blunted by pre-exercise feeding.
Pre-exercise feeding did enhance performance in long-duration aerobic exercise (> 60 minutes) but had no effect on aerobic training shorter than 60 minutes. Pre-exercise feeding also slightly enhanced anaerobic exercise (ie. run until exhaustion) but had no effect on high-intensity interval training.

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