Is diet or exercise more important for weight loss and overall health? This is the age-old question! Most experts feel like diet and exercise are the “dynamic duo” for health and wellness. Some elite trainers go by the 80-20 ratio meaning nutrition is 80% responsible and exercise is 20% responsible. Others say it’s not so simple because you need to factor in cardio and strength, which build and strengthen muscle mass, which in turn increases your metabolism. You burn calories much faster. On the other hand, a bad diet can sabotage your efforts toward weight loss and body composition. I’m in agreement that nutrition AND exercise must go hand in hand to maintain overall health and weight management.
Due to the importance of nutrition, I’m going to blog a few of our family’s favorite nutritious recipes.
In elementary school my eldest daughter, Kristin listed “tofu” as her “least favorite food your mother cooks” on a mother’s day questionnaire given to me as a gift! Thanks a lot Kristin! Fortunately, my tofu recipes have improved over time. The Tofu & Black Bean enchilada recipe became one of our family favorites. Although it is vegetarian (and can be vegan), it is super high in protein.
Can of black beans
Can of tomatoes with chilis (mild or spicy depending on your preference)
Chicken or Vegetable broth
White Corn tortillas
Olive or sesame oil
Note: you can use gluten-free versions of all of the above
Prepare the Guts:
Saute chopped onions and mushrooms in oil
Add tofu (I used 1/2 lb. chopped), drained black beans, can tomatoes, about 1/2 cup broth, 1/4 to 1/2 c. peanut butter (depending on how much you like to taste the flavor), dash of worst. sauce, couple of dashes of soy sauce, cumin to taste. Place tortillas in pan and add guts, then roll up.
Saute more rest of onion in oil, add about 1 T kitchen bouquet, more soy sauce, and broth. Thicken with corn starch and pour over enchiladas to coat and leave a tiny bit of liquid on bottom of pan (depending on how mushy you like your enchiladas). Sprinkle regular or vegan cheese on top.
Bake at 350 degrees for 30 minutes, voila!
Beverages: Normal 70-90 ounces water, 2 cups coffee in AM
Exercise: Taught Integrated Strength 1 hour in AM, Taught Cycling 1 hour in PM
Old fashioned oats with cranberries, raisins, almonds, 1 pack sugar in raw and almond milk (huge bowl)
Panera bread, french onion soup minus croutons, cobb salad minus bacon
Snacks: Carrots dipped in humus
Supper: Tofu & Black Bean Enchiladas, 1/2 cup brown rice, huge green salad (I ate 3 or 4 enchiladas…they were small :))