Final Blog Post

In conclusion, we felt that this 20 time was very productive for both of us but we also feel that it could benefit our community as a whole. The final product of our project is only a small collection of a couple of recipes. Although we intended at first to create a large recipe book, we were unable to find the time to expand our recipes. However we do plan on creating more recipes over the summer for football and eventually uploading them onto this blog or creating a separate recipe book. We feel that we succeeded with this project because we were able to eat healthier through out this process, learn about the benefits of healthy eating, and become more conscious about our diet. Before this project, we both believed that exercise and working out was the most important part of living a healthy life. However this project helped us realize that a healthy diet is just as important or even more important than simply working out. The main questions we still have are ways to reach a broader audience. We enjoyed what we did so much and want to continue in order to help as many people as possible. Obesity and diabetes are becoming a very prevalent problem in the western world and without changing our diets there will be no way to reverse the damage. If we were still doing this in class for another semester I think we could rapidly expand on the recipes we currently have and find a way to put the word out for our blog so we could potentially get a bigger audience and then helping more people.
For our TED talk, we felt that we were able to get our points across and present our project well to the class. We discussed our project, what we learned, the process of the project, and what the audience could take away from our presentation. We also were able to deliver our speech well and also make eye contact and attempt to keep the audience engagned.

Wrapping Up A Successful Cooking Season

Ground Turkey Sandwich

Ingredients: 3/8 cups of shredded fat free mozzarella cheese

Calorie free butter spray

6 oz 99/1 lean ground turkey

2 slices sourdough bread

1/2 cup marinara sauce

Directions:

1.Over medium heat, brown the ground turkey.

2.Once turkey is browned add 1/2 cup of marinara sauce and bring to a simmer.

3.Butter the bread and put it on the pan.

4.Put the cheese on the bread until cheese is melted.

5.Put the ground turkey on the bread and cut in half

Nutrition: 528 calories

56 g carbs

5 g fat

66 g protein

Benefits: This meal, although does not provide too much nutritional value, it is a great post-workout snack or meal. It has lean turkey therefore providing ample amounts of protein with little fat. Cheese provides protein as well while bread provides some carbs.

Progress Report:
1. We learned that many meals we were making and finding all involved the use of chicken, since it is lean and high in protein. However we also realized that constantly eating chicken could get someone sick of it quickly. Therefore we decided to switch to a different protein option in this meal that was also lean and healthy.
2. Towards the end of our 20 time we feel that eating healthier and leaner meals have began to benefit us in our training. We have been losing a little bit of weight but also increasing in our lifts. We believe that some of this has to do with the healthier meals we have been eating.
3.One problem we faced was that we found it was harder and harder to find time to discover and try out new recipes. We are going to try to solve this problem by designating one day a week to creating a new meal for our blog.
4. Our next step for our 20 time is to wrap up our recipe book with one or two more meals and then combining all of our blogs into one large collection of recipes.
5. As football season is beginning, we can help our teammates by introducing them to our blog and having them eat healthier meals in order to prepare them for the upcoming season. 

Perfect Post Workout Meal+Progress Report

For this week's recipe, Adam and I decided to make another healthy dish that is tasty, nutritional, filling, and easy to make. This recipe include chicken, brown rice, egg whites, broccoli, carrots, and sugar snap peas. The chicken is first baked and cut up then stir fried with the rest of the ingredients and topped off with sesame chicken sauce. This dish contains many nutritional values as chicken is filled with protein. Brown rice is filled with complex carbs as well as some fiber and protein. The egg whites are straight protein and vegetables are filled with micro nutrients and fiber. Broccoli is also rich in vitamin C and A. Carrots improve vision and prevent heart disease and the peas are loaded with vitamins and essential minerals. We also sautéed the vegetables in a bit of olive oil which contains lots of monounsaturated fatty acids which is beneficial for heart health.

Ingredients:

1 tbsp olive oil

1 cup uncooked brown rice

5 cups vegetable mix (broccoli, carrots, sugar snap peas)

2 chicken breasts

3 egg whites

Stir fry sauce (to taste)

3 cloves of garlic

Directions:

1) Bake chicken in oven at 350 degrees for 40 minutes (20 min each side) or until inside is no longer pink and juices run clear.

2) Put 1 cup of uncooked brown rice and 2 cups of water in rice cooker.

3) Put olive oil in pan over medium-high heat.

4) Once hot, throw garlic/vegetables in the pan and reduce heat and simmer until al dente.

5) Once the chicken is done cut it up into bite size pieces and put with the vegetables and as soon as the rice is done throw it together with the rest of ingredients.

6) Put in desired amount of stir-fry sauce and mix together over low heat.

Progress Report:
1. In the last two weeks, we have learned about more recipes that are both delicious and healthy. However some of these meals were not easy to make and consumed too many times. We tried to pick out the easier recipes since most athletes are not experienced with cooking and may not have the time.
2. We learned that the meals we are making for our blogs we can make for everyday purposes. These meals are easy to make and healthy as well so as athletes ourselves, we can make these meals for our own benefits. We are also becoming more experienced with cooking as we are starting to make more meals.
3. We do not currently have any setbacks. It was difficult to find the exact nutritional benefits of the meals but we solved that problem by researching the benefits of each ingredient in each meal to find the overall health benefits
4. Now we just need to continue expanding our cook book by adding more recipes into it until we have a full cook book for athletes to create healthy meal plans with
5. The nutritional values we learned together can be applied to the things we eat everyday. We are now more conscious about the nutritional benefits of different things and can begin to choose healthier food to eat.

Cooking: The Beginning of a Great Spring

Two weeks later we have finally moved from logistics into the kitchen and we have learned that cooking is a process of trial and error; many times it takes some adjusting to make the "perfect dish." For this reason, creating a dish that is simple, delicious, and nutritious is very time consuming. Nevertheless, having a go to recipe that will always hit the spot and is nutritious is a key component to being able to reach your goals of athletic success, losing weight, or even daily functionality. Personally, I enjoy building things, creating works of art. For this reason, I use food as another medium, a building block to create a dish, a meal, nutrition to succeed in other endeavors of my life like athletics. Over the past weekend,Vincent and I got together and worked to perfect a dish with one of the most common staples in our diets, chicken. Below we will take your through the steps and continue to add recipes in the weeks to come.


Baked Honey Mustard Chicken 

                Ingredients:                  

 6 Boneless, Skinless Chicken Breasts

1/3 cup of Yellow Mustard

1/3 cup of Dijon Mustard

1/4 cup of Honey

1 teaspoon dried basil

1/2 teaspoon dried parsley

1/2 teaspoon paprika

Salt and Pepper to taste

Directions:

                                           1) Throw all the ingredients together and marinate overnight.

   2) Preheat your oven to 350 degrees.

                                                     3) Bake each side of the chicken 20 minutes or until no longer pink.

         4) Let it cool 10 minutes before serving.

                       

Progress in cooking

In the last two weeks we have gotten together and brainstormed a list of recipes in which we intend to make over the week to come. We now have to prepare these recipes as well as pick out the ones that are the healthiest and tastiest. After picking out the recipes we want to make, we then have to buy and prepare the ingredients necessary. We then plan on taking step by step pictures and posting them to the blog in order to inform the readers as well as enable them to be able to make the same dishes. This project has brought out a newfound love of cooking and has enabled us to make healthier choices in order to ensure our own athletic success. We have found out that it is somewhat difficult to pick out recipes that have significant health benefits but are also affordable and easy to make. In addition finding multiple recipes that fit this category is difficult as well. However other than this minor setback, we should still able to come up with recipes that can benefit us and other students in SHS alike.

The Beginning of a Nutritional Journey

In our anatomy and physiology class, we embarked on a project called 20% time or simply 20 time. This project revolves around students researching ideas they are passionate about and transforming them into a reality or a tangible product that can be used to help others. Our project is based around a broad topic, health, and how to efficiently fuel a body for all different needs. We chose this because we are both athletes and constantly require healthy energy sources to become successful in our sports. However, the problem we constantly face is how to eat cleanly but also acquire enough calories to fuel our bodies. Because of this, we will strive to put out healthy, easy to make recipes that fit the needs of not only the athlete, but also many different body types. Our main goal is to give people the ability to reach their health goals by having choices of food to make when they are hungry that wont require them to be a great chef or take their whole afternoon. I think the main way to know how we are doing on the recipes is by looking at the responses and number of page views we get. If it is not going well we will have to reevaluate our strategy and make changes beneficial to the project. From here on out, our goal is to help as many people as possible in their endeavors.