How To Make Healthy Stir Fry

Im am bringing you a recipe from the kitchen today! Stir fry is a popular food option but it can be made with high sodium levels and not be as healthy. I am showing you a recipe from scratch you can do at home within 20-30 minutes!

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The thing I really enjoy about stir fry is that you can personalize it to your favorite foods, at least to an extent if you’re trying to be healthy. 

You can do things such as add pasta noodles, rice, beans, etc for carbs. You can do this with thinks such as chicken, shrimp, beef, steak, turkey and more for a protein source. You can also add a nice variety of veggies for more micronutrients. It can be changed around to a different taste each time if wanted.

A few main Saftey points when preparing this meal:

  • Be careful cutting chicken, if you are a younger viewer then have a parent or guardian help you.
  • Wash your hands very throughly after dealing with raw products such as chicken.
  • Make sure you cook the chicken all the way to make sure any and all bacteria is out of the product.

I hope you enjoy this post and enjoy the video! Let me know how yours turns out! Post it on Instagram and tag me @costalottamoney1 or @ironstrengthandconditioning 

Have a great Monday!
-Alex Costa-

Easy Guacamole Recipe

This isn’t any chipotle guac but it still taste great👌🏼 Plus it is super easy to make. All you need is an avocado, lime juice, salt, pepper and some onion.
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1. First you need to mash up the avocado with a fork. Mash it until it becomes a smooth texture.

2. Now we will chop up onions and throw them in. If you do not like onion, then you can add in something else! Make it unique and use ingredients you would prefer.

3. From here, I add in the lime juice, pepper and a little salt to help with flavoring. Then continue mixing it up and mashing with the fork.

After you are done, take a chip and try it out! You could even put this with a quesadilla or whatever you’d like. It took me about 5 minutes total to do all this. I always put a little less of the ingredients into the mashed up avocado because you can always add more if it is too plain. If you throw too much in it could be too strong. One of the best things about making guac is that you can make it your own by adding whatever you like. Mine was a little more of a healthy option so if you are trying to keep the eating clean but also taste good then try mine out! Hope everyone is having a great week!

-Alex Costa-

Immune System Boosting Smoothie

Autumn is here

Hello everyone, I hope you are having a great day! I have been doing a lot of research into some foods that I would consider to be “super foods”. one that I came across was ginger root and I was blown away from all of the health benefits!! The health benefits consists of things like:

  • relieving nausea
  • Helps digestion
  • protects your immune system from getting sick
  • stops infections in their tracks
  • has the ability to fight against cancer
  • helps with weight loss

And so much more!!

With that being said, I knew I had to keep reading into this. I found so much and I can’t wait to share it with you but I will save that for a different article coming up very soon! I want to focus on this smoothie recipe that can help protect your immune system, especially with a bad flu virus moving around the United States. I incorporate ginger root into this smoothie recipe above.

It is important that you do all you can to help keep yourself healthy so you have a better chance of avoiding the flu. This involves:

  • Washing your hands A LOT
  • take a vitamin
  • eat healthy
  • keep hydrated
  • use germ sanitizer when you’re out in public
  • cover your mouth if you need to cough
  • exercise
  • Disinfect common house hold items

When it comes to eating healthier, it does not guarantee you from getting sick but it builds a strong immune system to fight off the thousands of viruses we are face to face with everyday.

As you can see, I have the recipe and macros shown in the image at the top of this post. I will explain how to use the ginger root for if you have never used it before.

First, cut off about an inch of the root, maybe a little less. A little goes a long way with this and it can be quite strong when used in a recipe. From there, you will peel the skin off of the root. You can then throw it in the blender.

Throw everything else in the blender and mix it up well. I do about at least a minute to ensure everything is mixed.

From there, it is the best part, enjoy the smoothie!

There are a couple things I would like to point out.

  1. I used a little dash of cinnamon to spice it up a tad. It is optional for you.
  2. The fresh ginger root is STRONG. It was the main thing I tasted in this smoothie so you may want to increase the serving size of fruits you use to even out the taste.

This smoothie is full of antioxidants and vitamins that will aid you in the flu season. I hope you enjoy it!! Please let me know how you like it and if you see any benefits.

Have a great day!!
-Alex Costa-

How To Make Sweet Potato Fries

Happy Monday everyone! I hope you are all doing well. I did a video this weekend on sweet potato fries and wanted to share this with you.

I post a lot of pictures of what I eat on social media and people ask about the recipes so in this video, I walk you through everything you need to know!

A couple important things to note are that when you bake these in the oven, you may need to adjust cooking time. I did 400 degrees for 20 minutes. I may try these again at 450 for 15ish minutes to get more of a crisp.

The good thing about this is you can mess around with this recipe and do a couple different spices or even do some brown sugar if you have more of a sweet tooth.

I really enjoy these with a little ketchup on the side so try these out and let me know how you like them!!

 

 

Have a great day!
-Alex Costa-

Delicious Smoothie Recipe (Taste Like PB&J)

2 post in 1 day, what?!? haha I put this together and was pretty proud of the design so I wanted to share this recipe with all of you!

This smoothie is pretty simple, the picture below will show you what I used as ingredients and I made a nutrition label for those of you that track macros. If you want a healthier base for the smoothie, you can trade out the normal milk for almond milk or a soy milk. Whatever you would like to try!

This one was delicious and it kinda taste like a PB & J so if you are a fan of peanut butter and jelly sandwiches then you’ll love this!

Also I just wanted to take a second to say hello to all of my new followers! I’ve had a big jump of followers these last couple weeks so I just wanted to say I appreciate each and everyone of you. I hope that you enjoy the content that I bring to the table. I would love to hear any ideas about what you would like me to cover! So if you have any fitness questions then please feel free to ask in the comments below!

 

Have a great day!!

   -Alex Costa-

 

smooooothie

5 Weight Loss Tips You AREN’T Doing

Welcome to day #2 of the video project where I am bringing you a video piece of content EVERYDAY for 30 days straight.

TODAY, I am giving you 5 weight loss tips most of us aren’t doing or don’t pay attention to. If you follow these and stay consistent then you have a higher chance of losing weight and cutting a lot faster! With that being said, lets jump into todays video!!

 

 

Thank you for running in today for video #2, make sure you subscribe to my YouTube channel so you don’t miss a video and keep coming back to costafitness.org for more content!

Have a great Tuesday!
-Alex Costa-

CONTENT EVERYDAY FOR NEXT 30 DAYS!

I am excited to bring you something I will be doing for this month of October! This is my introduction video to the whole month of DAILY CONTENT. I will be posting a video to YouTube and Costafitness.org EVRYDAY this month. The videos will be over a lot whether its a vlog for your entertainment or a nutrional video, exercise tips, speed/agility, Q&A, or even one of our workouts, you will have something NEW EVERYDAY! Sometimes the computer I use has issues uploading but we’re going for broke here! Tune in everyday to both platforms and see what I post to help you! I will probably have the daily post up anywhere around 9am -12pm each day. I hope you guys enjoy this, I am excited to bring you all of this free content!!

Make sure you click the link below the video here and hit the “SUBSCRIBE” button on my YouTube page so you never miss a video!

 

SUBSCRIBE TO MY YOUTUBE CHANNEL HERE:

My YouTube Channel

 

Thank you for the support, I hope you all have a great start to your week!
-Alex Costa-

3 Protein Shake Recipes For ATHLETES!

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I like to share recipes on the website and think it benefits a lot of the viewers. Today I want to focus on giving my athletes out there a few choices of protein shakes that will give them the right nutrients for muscle repair, increased energy and they are cost friendly!

Lets say you don’t have any protein available at home or just don’t have a whole lot of money for that at the moment. I get that, some protein can be very pricey for the container so these recipes will NOT require a protein powder.

A common thing that a lot of young student athletes miss out on is the vitamins and minerals their body need for growth. They need to eat veggies, need to get fruits, a source of proteins, good carbohydrates and healthy fats to ensure they get the full potential of all of the nutrients. Don’t get me wrong, a little bit of pizza, ice cream and candy won’t hurt from time to time, they’re kids! Well a good amount of them. However I am here to help with health and wellness as well as everything else because when it comes down to it, everything starts with what we fuel our bodies with.

 

Now let us get to the recipes! It is very simple and we do not need a whole lot for them. I will place the ingredient and recipe list below .

Recipe #1

This one in my mind is a classic favorite! It is full of protein to help your muscles repair themselves after workouts. The peanut butter and ice will help give it a “milk shake” texture which is delicious.

  • 1 cup of chocolate milk or normal milk, your choice. Chocolate will give it a little more flavor. Almond, soy & cashew milk is also another good choice of milk
  • 1-2 TBSP of peanut butter. Organic peanut butter is a solid choice!
  • 2-4 ice cubes
  • 1/2 cup of whole oats
  • 1 Banana

 

Recipe #2

This recipe will leave your taste buds clueless on what just hit them! If you like fruits and juices then you will love this. The greek yogurt will provide some protein and thicken up the shake a little. There are tons of antioxidants in this one to help the immune system as well which is critical for athletes.

  • 4 oz. cup of orange juice
  • 1/2 cup of blueberries
  • 1/2 cup of strawberries
  • 2-4 ice cubes
  • 2-4 TBSP – Plain yogurt – greek yogurt will have more protein

 

RECIPE #3

This recipe is a vitamin packed shake! It also uses water instead of milk for those who are lactose intolerant! The cashews will provide a little extra protein and healthy fats.

  • 8 oz of water
  • 1-2 handfuls of spinach
  • 1/2 cup of fresh pineapple
  • 1/2 cup of mango
  • 2-4 ice cubes
  • 1/2 cup of cashews or another nut (MAKE SURE YOU DON’T HAVE ALLERGIES)

 

The directions are simple just throw everything in a blender and hit blend. One thing I do want to mention is make sure you pay attention to ingredients and if there is something you are allergic to then substitute  it with something else. If you need help trying to find a substitute then just hit me up and I can help you! Obviously if you have protein powder then feel free to mix it in with these! The reason I made these without protein powders is because it is more cost friendly and some athletes may not like the powders.

I hope everyone is having a great week, thank you for coming and checking out this article. If you have any questions, concerns or comments just hit me up in the comment section below.

Alex Costa-

Peanut Butter Protein Ball-RECIPE

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I have a delicious treat in store for you all today! It is very simple to make and can be done in no time! If you haven’t already, check out yesterdays article over whey protein! Find out what whey is, where it comes from, why we should take it and if there is any side effects. Hit the link for that article ——> Whey Protein 101

Now for todays recipe! All you need is:

  • 1/2 cup of peanut butter
  • 6 Tablespoons of honey
  • 1/2 cup of whey protein (about 2 scoops in a 28.7g scoop)
  • 2 Tablespoons of chocolate chips (optional)
  • 3/4 cup of whole oats
  • 1 Tablespoon of chocolate syrup

 

Directions:

Step 1: Put peanut butter and honey into pot and melt together.
Step 2: Mix whey protein and whole oats in bowl.
Step 3: Put the peanut butter & honey into the bowl of mixed oats and protein.
Step 4: Mix in syrup.
Step 5: Take dough and make golfball size bites and place onto parchment paper.
Step 6: Refrigerate for about 10-15 minutes and enjoy!

 

Macro’s-

All 7 Golfball size protein bites TOTAL:

Carbohydrates – 218 g

Fat – 74 g

Protein- 84 g

Total calories: 1,755 calories

 

I hope you enjoy this protein treat as much as I did! If you enjoyed this post and the content lately then please feel free to leave a comment and share the website with friends and family! I was excited to try something new. I hope everyone is having a great week! Tomorrow, I will be digging a little into recovery with foam rollers. They can be a great tool to help with recovery and mobility!

Online fitness coaching is available, shoot me an email at costafitness1@gmail.com!

-Alex Costa-

 

 

 

Resources:

Bodybuilding.com