Shaking things up

My dad is really the inspiration behind this blog. He works out 3-4 times a week, skips breakfast, and has a goal weight that he’d like to accomplish – do those points sound like someone you know (maybe even yourself?). When I go home for breaks I feel that if I charged my family (immediate and extended) for workout sessions/nutrition educations/counseling I could probably pay off all my student loans. But for real. My dad’s main focus was on pre/post workout foods. During the winter break we worked out together at LifeTime Fitness (get a free week here: https://www.lifetimefitness.com/en/membership/request-pass.html) and Texas Family Fitness (get a free month here: http://texasfamilyfitness.com/) for a week a piece. Now – everybody has a different style and I’m pretty sure if you take a gander around the gyms in your town you will eventually will find one that fits your lifestyle. So here’s where I hit on his points:

Pre-workout: Majority of the time I hear these foods for pre-workouts called “slow digesting carbohydrates”. What professionals mean by this is: this type of carbohydrate allows for a sustained energy (carb + fiber) rather than a refined carbohydrate where you are getting little nutritional value while inhibiting fat-burning and feeling like you can’t make it through an entire workout (more technical terms: blood sugar spikes). A few good whole sources are things like oatmeal, fruit, sweet potato, beans, nuts, whole grain bread etc. around 30 minutes before you workout .

Post-workout: Majority of the time I hear these foods for post-workouts called “fast acting carbohydrates”. Carbohydrates will actually help those muscles repair and rebound them quicker than if you were to not eat after exercising. Let’s look at that thought real fast. For example, weight watchers – you have a set amount of points but for the more physical activity you do (ex: cleaning, walking the dog, exercise) you get more points – thus the need to increase your food intake. The exact same thing happens on My Fitness Pal! So a few good whole sources are things like dairy products, high protein breakfast cereal, fruit with peanut butter, bagel with almond butter, tuna on crackers, dried fruit and nuts, hummus on a pita, SHAKES! – seeing a pattern yet – a carb and protein mix.

Ok I’m not saying drink your calories but this is one way I love to fuel up after a workout, for a snack, or even as breakfast if I’m in a real bind for time (but I’ll totes need a snack 2 hours later to sustain myself till lunch) So here are my knock-off versions of LifeTime Fitness shakes:

ImageEmerald Energy (serves 1): 1 cup almond milk, ½ cup soft ice, 2 stalks kale, ½ medium avocado, ¼ cup diced pineapple, 1 scoop vanilla protein powder. Blend everything until smooth.

ImageAlmond Delight – Vanilla Blueberry (serves 1): 1 cup almond milk, ½ cup soft ice, ½ cup blueberries, 1 scoop vanilla protein powder. Blend Until everything is smooth.

Almond Delight – Chocolate Banana (serves 1): 1 cup almond milk, ½ cup soft ice, ½ banana, 1 scoop chocolate protein powder, 2 tbsp. PB2. Blend until everything is smooth.

Trail mix, pesto hummus with sundried tomato garnish, extra crunchy granola, crockpot cinnamon apple sauce, cottage cheese/yogurt, egg mcmuffins, mini bagels with cream cheese, freezer peanut butter cups and freezer yogurt granola bites, crockpot beef stew with sweet potatoes and apples bag, crockpot chicken taco bag, crockpot spaghetti bag, shrimp creole freezer bag meals, edamame, cheese sticks, oranges!

Trail mix, pesto hummus with sundried tomato garnish, extra crunchy granola, crockpot cinnamon apple sauce, cottage cheese/yogurt, egg mcmuffins, mini bagels with cream cheese, freezer peanut butter cups and freezer yogurt granola bites, crockpot beef stew with sweet potatoes and apples bag, crockpot chicken taco bag, crockpot spaghetti bag, shrimp creole freezer bag meals, edamame, cheese sticks, oranges!

Meal prep Sunday!

Pesto Hummus: 1 can chick peas, 1/3 cup jarred pesto, 1 tsp lemon juice, 2 tbsp balsamic vinegar, 1 tbsp tahini paste, 1 tbsp olive oil, 2 tsp garlic powder. Throw everything in the food processor and BAM!

Granola: 4 cups rolled oats, 1/2 cup wheat germ, 1/4 cup sunflower seeds, 1/2 cup slivered almonds, 1/4 cup walnuts, 1/2 cup shredded coconut, 1/2 tsp salt, 1/4 cup coconut oil, 1/4 cup + 2 tbsp honey, 1 cup craisins. Heat oven to 235 degrees F. combine oats, nuts, seeds, coconut and brown sugar and mix. in a separate bowl combine honey, coconut oil, and salt and mix. combine everything to coat evenly. spread on to two pans and bake for an hour and 15 minutes. stir every 20ish minutes to get even crunch. let cool. add craisins and enjoy

Crockpot Cinnamon Applesauce: 8 apples, 2 tbsp cinnamon, 1 tbsp lemon juice. peel apples, core and slice apples, throw in crockpot for 6 hours on low.

Freezer Yogurt Granola Biteshttp://www.theleangreenbean.com/chocolate-dipped-frozen-yogurt-bites/

Crockpot Beef Stew with Sweet Potatoes and Apples bag: 1 lb beef tips, 2 small sweet potatoes, 1 medium apple, 1 cup beef broth, 1 tbsp thyme. cube apple and sweet potato, put in bag, and set aside. combine beef thyme and broth in a different bag and set in fridge. on the morning of this recipe dump contents from the bag into the crockpot and leave on low all day.

Crockpot Chicken Taco bag: 1/2 cup salsa, 1 car rotel, 6 ounces chicken breast. throw all ingredients in a bag. the morning of throw in the crockpot and leave on low all day. enjoy with typical taco toppings.

Crockpot Spaghetti Sauce in a bag: 14 oz can tomato sauce, 14 oz can diced tomatoes, 6 ox can tomato paste, 1 lb ground beef, 1 tbsp garlic powder, 1 tbsp oregano 1/2 tbsp thyme, 1/2 tbsp basil. In one bag combine spices and tomato cans. The morning of ground the beef and throw in the contents of the tomato bag and leave on low all day.

Shrimp Creole Souphttp://www.pauladeen.com/recipes/view2/shrimp_creole/

References:

www.lifetimefitness.com

http://www.muscleandperformancemag.com/nutrition-supplements/2011/3/the-10-carb-commandments

In health,

Taylor

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