Timing Your Meals to Maximize Your Workout
https://www.healthline.com/health/food-nutrition/simple-carbohydrates-complex-carbohydrates
Timing your meals around your workouts is important! If you eat too close to a workout, you could feel sick and not be able to perform your best during the workout.
Pre-workout meals: 1-3 hours before workout
– lots of lean protein
– carbohydrates (simple and complex)
– should not have fat, as this slows digestion
Post-workout meals: 0-2 hours after workout
– lots of lean protein
– carbohydrates (simple and complex)
– should not have fat, as this slows digestion
Other meals: 4-5 hours before/after workout
– protein (40% of meal)
– complex carbohydrates (30% of meal)
– healthy fats (30%)
For an explanation of simple and complex carbs, read this article.
Healthy food doesn’t have to taste like “diet food.”
Healthy food doesn’t have to taste like “diet food.”
This food is extremely healthy and DELICIOUS!
1 organic kale burger
1 Qrunch organic quinoa burger
3 eggs fried in coconut oil
2 tbsp cheese cheese
2 tbsp green salsa
3 tbsp red salsa
Post Workout Meal Ideas
Eating the right food after a workout is extremely important! You muscles burn through their energy storage and are broken down by working out. The right foods will not only rebuild the muscle energy stores and help with protein synthesis, but also enhance overall recovery.
Here are some post-workout meal ideas:
- tuna salad sandwich on wheat bread
- grilled chicken with rice and roast vegetables
- fruit and cottage cheese or greek yogurt with crackers
- egg omelet with avocado toast
- salmon with broccoli and sweet potato
- hummus with vegetables and pita
Delicious Blueberry Coconut Parfait
Want a tasty treat that won’t ruin your new year’s resolutions?! Try this delicious blueberry coconut parfait!
Blueberry Coconut Parfait
– 1/2 cup quinoa
– 1 cup coconut milk
– 1-2 pints fresh blueberries (or any other kind of berry)
– 4 tbsp unsweetened coconut flakes
– 16 oz plain greek yogurt
– 4 tbsp chia seeds
– 1 tbsp vanilla extract
Add the quinoa, chia seeds, vanilla extract, coconut flakes, and coconut milk to a pot and bring to a boil. Cover and reduce to a simmer for 15 minutes. Cool quinoa by putting it in a bowl in the freezer. During this time, layer yogurt and blueberries in 4 cups. Layer in quinoa and another layer of yogurt and blueberries. Repeat until all the ingredients have been used.
Cran-Orange Celebration Cocktail
New Year’s Eve is right around the corner! Here’s a low calorie drink recipe to toast with that will tickle your taste buds!
Cran-Orange Celebration (Vodka & Champagne) Cocktail
2 cups fresh cranberries, plus more for garnish
1 cup 100% orange juice
3/4 cup water
8 oz vodka
1 bottle champagne
club soda
Combine cranberries, water, and orange juice in a saucepan over low heat. Bring to a gentle simmer and cook until cranberries have softened completely and liquid is bright red, approx 10 minutes.
Remove from heat and strain mixture through a sieve into a glass cup or pitcher. Discard solids. Cool completely before using, can be made ahead of time up to 5 days.
Fill 8 glasses with ice. In each glass, add 1 oz cranberry syrup and 1 oz vodka. Add 4 oz of champagne. Top with club soda and garnish with a few fresh cranberries.
A Healthy Alternative to Pasta
Spagetti squash is so delicious, you’ll never miss the pasta! Here’s the recipe for this edible masterpiece!
Spagetti Squash Bolognese (2 servings):
– 1 spagetti squash
– 1 lb ground turkey
– 1 lb mushrooms
– 1/2 white/yellow onion
– 1/2 lb spinach (small box)
– 1 jar marinara sauce (I like organic Clasico)
– olive oil
– 3 tablespoons Italian seasoning/basil
– 2 tablespoons chopped garlic
– couple tablespoons parmesan cheese
* Preheat oven to 400 degrees. Wash squash, cut off the top & bottom of squash. Cut in half from top to bottom and scrape out seeds. Rub inside with olive oil and roast at 400 for 40 – 60 minutes.
* While squash bakes, wash mushrooms and slice. Dice onions. Peel & chop garlic.
* When squash is 15 minutes from being done, saute onions and ground turkey in large frying pan drizzled with olive oil. Cook on medium high heat until turkey is almost browned.
* Add mushrooms, spinach, marinara sauce, Italian seasoning and garlic. Turn heat to medium low and cover. Let simmer until squash js ready to serve.
* When squash is done, it’ll be golden in color and the skin will be easy to pierce. Remove squash and let sit a few minutes. Use 2 forks to remove spagetti squash “noodles.”
* Plate 1/2 squash on page and add 1/2 sauce. Top with parmesan and ENJOY!
What’s Really in a Jar of Nutella
https://truththeory.com/2017/01/20/new-image-reveals-really-goes-jar-nutella/
Sadly many delicious “health foods” are terrible for you! Check out what’s in Nutella!
Delicious Pumpkin Spice Muffins (Gluten-Free & Tree-Nut Free)
Delicious gluten free, tree nut free
PUMPKIN SPICE MUFFINS!
(makes 12 muffins)
1.75 C gluten free flour (Cup for Cup is my fav)
1 C brown sugar
1 tsp baking soda
0.5 tsp salt
1 tsp nutmeg
1 tsp ground clove
4 tsp cinnamon
2 eggs
1 can pumpkin
0.5 C coconut oil
2 tsp vanilla
Preheat oven to 375. Combine dry ingredients (flour, sugar, salt baking soda, spices) in a medium sized bowl.
Mix wet ingredients (eggs, pumpkin, coconut oil, vanilla) in large bowl until blended. Gradually stir is the dry ingredients until mixed (don’t over beat if using mixer!).
Put paper cupcake liners in muffin tin. Add batter to the paper liners. These don’t rise much so you can fill to the top.
Bake at 375 for 19-22 mins. ENJOY!!!
