Athlete Engineering Institute
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Leading educators, practitioners, and consultants in the fitness business.
02/01/2023
Family Nutrition Without Going Broke!
Have you noticed the prices in the super market lately? I’ve been warning for 2 years that there is a war on food and we all need to get prepared. Anyway, here is a great family dinner, highly nutritious, for only $5. It is my mom’s tuna casserole recipe, tweaked a bit to optimize the nutrition and make it lower carb and higher fat.
Ingredients
3 cans of tuna (5 ounces)
3 cups of crushed potato chips*
2 cups of heavy cream
2 cups chicken bone broth
1 cup chopped mushrooms
1 onion
2 cups of frozen peas
2-3 tbsp of butter or ghee
Herbs and seasoning of choice
Sauté mushrooms and onion.
Pour all ingredients (except for 1/2 cup of the potato chips) into a 2 quart casserole dish, mix well.
Top with the remaining 1/2 cup of crushed potato chips and dot with butter.
Bake at 350 degrees for 25 minutes or until bubbly.
The whole recipe cost about $10 and half of it fed our family of 4. The kids loved it. If you are single, figure 5-6 meals for yourself.
Protein 160 (17%)
Carbs 167 (18%)
Fat 294g (65%)
Total Cal 4000
My diet is typically about 65% fat. If you prefer less, you can replace some of the heavy cream with condensed chicken or mushroom soup. This would further reduce the cost.
*Find potato chips cooked in olive oil or lard. Trader Joe’s has a good one.
Every athlete will experience structural imbalances over time due to the movements of their sport.
This baseball player has probably swung a bat right handed 20,000 times but almost none lefty. Think about how a body will adapt to this repetitive unilateral movement. At some point, it becomes a problem. One place the imbalance shows up is in his right hip, which tends to become stuck while moving into internal rotation, as you can see in the video.
The theory of BKE says that most problems occur from imbalances in the way you move, eat, and think. Likewise, most of them can be fixed through adjustments in the way you move, eat, and think. You can see here that just by doing a few lefty swings, his right hip opened up into internal rotation.
If your sport has a unilateral movement - throwing, kicking, swinging, etc, I usually recommend doing the opposite movement as part of your warmup in order to maintain structural balance.
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