5 Star nutrition

Health at Home

April 13, 2020

At-Home Workouts

Week 4 of at home workouts. You've been doing great at social distancing and now it's time to get your endorphins pumping and feeling good. Follow along and don't forget to share your progress with us at our Facebook Group.

Make sure you share your results with us in the 5 Star Facebook Group!

Simple (and healthy) Meals you can make at home:

Cooking at home is no simple task. There’s the struggle of finding the right tools needed to cook, which never seem to be where you left them. Then once you find that coveted mixing bowl or spatula you realize you’re missing a few of the key ingredients. Tack on trying to make a somewhat healthy meal and that fun afternoon of cooking suddenly turns into a full blown kitchen nightmare. Luckily we have taken some of the work out of your home cooking endeavor and gathered a list of healthy recipes with ingredients that are probably nestled away in your fridge or pantry. Here are a few simple meals that you can make at home that are delicious (and nutritious).

BREAKFAST: Egg Muffins (Serves: 6)
cooking spray
6 eggs
salt and pepper to taste
1/2 cup cooked chopped spinach excess water removed
1/3 cup crumbled cooked bacon
1/3 cup shredded cheddar cheese
diced tomatoes and chopped parsley (for garnish)

1. Preheat the oven to 375 degrees. Coat 6 cups of a muffin tin with cooking spray or line with paper liners.
2. Crack the eggs into a large bowl. Use a Braun MultiQuick 7 Hand Blender or a whisk to blend the eggs until smooth, this will take less than a minute.

3. Add the spinach, bacon and cheese to the egg mixture and stir to combine.
4. Divide the egg mixture evenly among the muffin cups.
5. Bake for 15-18 minutes or until eggs are set.
6. Serve immediately or store in the refrigerator until ready to eat. Top with diced tomatoes and parsley.

LUNCH: White Bean Chicken Chili
Section 1:
3-4 Boneless Skinless Chicken Breasts (raw or frozen)
20oz bag of dried Great Northern Beans (rinsed and drained)
48 oz 33% Reduced Sodium Chicken Broth
2 (4 oz) cans Old El Paso Diced GreenChilies
Section 2:
3 tsp Minced Onions
2 tsp Minced Garlic
1 tsp Salt
1 tsp Oregano
½ tsp Pepper
½ tsp Cayenne Pepper
1 tsp Siracha
Section 3:
1 ½ cups shredded Colby Jack Cheese
2 cups Milk
1 cup Sour Cream
½ cup Whipping Cream
2 (15.5 oz) cans of Bush’s Great Northern Beans (optional)

1. Put everything in the first two sections into a crockpot and cook on high for 5 hours.
2. Thoroughly shred all chicken
3. Add in all dairy items in third section
4. Leave lid off to thicken for 30 min – 1 hr – you can do for longer for thicker or less for thinner sauce
5. If all the beans cook down into the sauce, add in 2-3 additional cans of beans. We always do this step. Season to taste.

Original recipe found here: bodybuilding.com/recipes/chicken-quesadillas

SNACK: Chocolate Caramel Coconut Protein Pops (Serves 5)
2 scoops of Protein Creations: Chocolate Caramel Candy Bar
1 can of organic full-fat coconut milk

1. Blend ingredients and pour into popsicle molds
2. Freeze until frozen

DINNER: PASTA shells with asparagus and marinara sauce (Serves 4)
8 ounce of baby pasta shells
1 bunch thin asparagus, tough ends removed
1 1/2 cups quick marinara sauce, or jarred
1/4 cup Pecorino Romano
salt and fresh pepper to taste

1. Boil 4 inches of water in a large pot, when boiling add asparagus and cook about 2 to 3 minutes.
2. Drain and chop into small bite sized pieces.
3. Meanwhile, bring a large pot of salted water to a boil. Cook pasta according to package directions.
4. While pasta is cooking, in a medium saucepan heat 1-1/2 cups marinara sauce.
5. Drain pasta and save a cup of the pasta water.
6. Return pasta back to the pot and toss with marinara, asparagus, grated cheese, salt and pepper and a 1/4 cup of the pasta water or as needed to loosen the sauce.
7. Serve and top with fresh pepper and more grated cheese if desired.

Books, Movies & Podcasts

Tired of scrolling through the same list of movies, books and podcasts? Explore a list of books, movies, and podcasts that have been handpicked by the 5 Star team that are sure to keep you entertained (and motivated).