Category Archives: Diet

Great Pre-Workout Meals

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Pre-Workout-Meals

Pasta

Although many have written off pasta due to the anti-carb trend, it remains a great source of complex carbs, which help increase stored energy (glycogen) in the muscles. When your glycogen stores are depleted, your body starts relying on anaerobic metabolism for energy, which makes your workout much more difficult. Stick to whole-wheat pasta and keep your portions small or allow two to three hours for digestion before your workout.

Almonds

The monounsaturated fats found in almonds and other nuts provide energy-boosting essential fatty acids such as omega-3s and omega-6s. The fats you should be avoiding before exercising are saturated ones like cheese and butter, which will make you tired and lethargic.

Lentils

Lentils are a great source of carbs, protein, fiber, B vitamins, iron, magnesium, potassium, zinc, calcium, and copper. They will provide you with a great pre-workout energy boost and they’re also low in fat and calories, so they make for a great all-around snack.

Yogurt

The magnesium in yogurt can give you an energy kick for your workout as it activates enzymes that are involved in the metabolism of protein and carbs. It also provides the explosive source of energy used for lifting weights. Therefore, yogurt is a good choice before both cardio and weightlifting sessions.

Oatmeal

Since oats are full of fiber, they are low on the glycemic index. Therefore, the carbs are released into your bloodstream gradually, keeping your energy levels constant during your workout. They also contain B vitamins, which are energizing, stress-lowering, and help to convert carbs into energy.

Carbohydrate Energy Gels

These convenient little gel packets provide a dose of concentrated carbs, roughly equivalent to half a bagel. As they don’t contain any protein, fat or fiber, energy gels are absorbed into your bloodstream faster and are much easier to digest than solid food. They are ideal for runners, and any other athletes that require quick bursts of energy to make it through high-intensity workouts.

Energy Bars

There are many types of energy bars out there. Some contain mostly protein, whereas others are composed largely of carbohydrates. In order to boost your energy before a workout, choose a bar that leans more toward carbs. Although bars may be a little more difficult to digest than gels, they have the added advantage of being packed with a balance of essential nutrients.

Bananas and other fruits

Bananas are a very digestible form of carbohydrate. Furthermore, bananas are packed with potassium, which aids in maintaining proper nerve and muscle function. Since your body doesn’t store this nutrient for long periods, an intense workout is enough to make your potassium level drop. Apples, peaches, pineapples, and grapes are also good choices for an energizing snack.

*Note*

Pre-exercise meals should be mainly composed of “slow-burning” complex carbs, such as fruits, vegetables, whole-grain bread, rice, pasta, and cereals. Given that they are your body’s main source of energy, 65% to 70% of the total calories of your pre-workout meal should come from carbs. Complex carbs take longer to convert to glucose, which will keep your blood sugar level consistent and prevent you from having an energy crash in the middle of your workout.

In addition, 15% of the total calories of your meal should come from protein. Because fat takes longer to digest, and therefore uses more energy than protein and carbs, it should be kept to a minimum immediately before a workout.

Avoid simple sugars, such as candy, in the hour before your workout. They can send your blood sugar level shooting down, leading to a severe drop in energy.

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Great Post Workout Meals

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Post-Workout-Meal

Here is a list of great post work out meals:

Toasted whole wheat bagel with almond butter

Whole-wheat bagels are dense in calories and complex carbs, while almond butter is chalk-full of essential minerals like potassium, an electrolyte responsible for maintaining muscle contractions. Although fats should generally be avoided following exercise (since they slow absorption of other nutrients), monounsaturated fats like those found in almond butter are helpful in maintaining testosterone, a hormone essential to protein synthesis.

Hummus on a whole-grain pita

Made from chickpeas, hummus is an excellent source of both protein and carbs. Combine with a whole-grain pita for a complete post-workout punch.

Fruit smoothie

Liquid meals are easily digested, quickly absorbed and, most of all, convenient. To get the most out of your smoothie, blend together some whey protein, yogurt, skim or soy milk, a few high-GI fruits, like mangos and melons, and some bananas for their plentiful potassium.

Cereal and skim milk

Whole-grain cereals are now loaded with protein, carbs, and other important vitamins and minerals while milk is an easily digestible and complete source of both casein and whey protein.

Tuna and whole-wheat crackers

Tuna and whole wheat crackers are another great post-workout snack for men on the move. Tuna is low in fat but packed with protein and heart-healthy omega-3 fatty acids. On the flip side, crackers are a crunchy source of energizing carbs. If you can, skip the mayo and opt for some fresh lemon juice, olive oil and a little mustard instead.

Chicken stir-fry

Chicken is an excellent source of lean protein and other important nutrients like niacin, a B vitamin essential to carbohydrate metabolism. And although brown rice is generally a healthier option than white, after a workout, you actually want to switch to foods with a high glycemic index (GI). These foods will replenish your muscles with glucose more rapidly, so try pairing your stir-fry with white rice instead of brown. Add steamed veggies for additional flavor and nutrients.

Egg white and spinach omelet

Egg protein is considered to be the most readily utilizable protein with the highest biological value of all whole foods. This means that the protein in eggs is used most efficiently for growth by the body. As one of the most alkaline foods, spinach is loaded with iron and phytoecdysteroids, a form of plant steroids which have recently been shown to speed human muscle growth. So mix up some egg whites, milk and spinach, and make yourself an omelet.

Salmon, mashed potatoes and salad

Like tuna, salmon is another nutritionally powerful fish packed full of protein and omega-3s. Pairing salmon with a side of mashed potatoes, which are high on the GI, will balance your fish with a hearty serving of glucose-giving carbs.

Dried fruits and nuts

You’ll get a healthy dose of protein from your nuts, plus you’ll get a quick injection of simple carbohydrates from your dried fruits. Simple carbs are easy to digest and will replenish your muscle glycogen quicker than complex carbs, making this simple snack a top post-workout food.

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6 Healthy Meal Ideas

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#1. Tropical Energy Smoothie

Is a delicious way to combine fruit with protein to energize you any time of day. One serving provides you with a rich source of health-promoting nutrients such as vitamin C, folate, manganese, and iodine. Enjoy!

Prep and Cook Time: 5 minutes

Ingredients:

* 2 TBS tahini
* 1 medium ripe banana
* 1 cup low-fat plain yogurt
* 1-1/2 cups pineapple juice
* 1 medium papaya

Directions:
Scoop out flesh from papaya with spoon. Add to blender with rest of ingredients. Blend until smooth.

Serves 2

What is tahini?
Tahini is a paste made from ground sesame seeds. It is also called sesame paste or sesame butter. It is like peanut butter but made from sesame seeds.

#2. All Bean Chili

1 onion, chopped
1 green bell pepper, diced
2 cloves garlic
1 tablespoon olive oil
1/2 teaspoon ground cumin
1 tablespoon chili powder
1/2 teaspoon dried oregano
2 cups canned into or kidney beans,
rinsed and drained
1/2 cup water
1/4 teaspoon salt
Fresh Coriander, chopped

In a nonstick skillet, sauté onion, green pepper and garlic in olive oil over medium heat until soft, about 5 minutes. Add cumin, chili powder and oregano; cook 1 minute. Add beans, water and salt, and cook another 15 minutes.
Serve garnished with coriander.

Serves 4

What is cumin?
Cumin is the dried seed harvested from the herb Cuminum Cyminum, a member of the parsley family. Also known as comino, this spice has a distinctive aromatic odor and a slightly bitter, but warm taste. It plays a major role in Mexican, Thai, Vietnamese and Indian cuisines, and it’s also a popular seasoning in the fiery chili recipes of the southwestern U.S.

#3. Granola with Fresh Fruit

Is a favorite healthy breakfast for many. Adding the fruit and sliced almonds makes this a special treat with extra nutrition that will sustain you for hours, and it can be done in just 5 minutes.

Prep and Cook Time: 5 minutes

Ingredients:

* 3 cups prepared granola
* 1 cup fresh blueberries
* 1 cup fresh raspberries
* 2 sliced bananas
* 2 TBS sliced almonds
* 2 cups low-fat milk or dairy-free milk alternative

Directions:

1. Divide granola into 4 bowls. Top with fruit and milk. Serves 4

#4. Morning Power Smoothie

This smoothie recipe is a wonderful combination of flavors giving you a way to enjoy the nutritional benefits of strawberries. The added tahini and yogurt will help to sustain you for a healthy fruit pick me up.

Prep and Cook Time: 5 minutes

Ingredients:

* 4 large strawberries
* ¼ cup low fat plain yogurt
* 1 cup fresh orange juice
* 1 TBS tahini
* 1 medium size banana
* ½ tsp vanilla
* 1 TBS honey

Directions:

1. Remove stems from strawberries and wash.
2. Blend all ingredients in blender until smooth. Serves 2

#5. Romaine & Avocado Salad

This salad is a good healthy start for any meal. It is a quick-and-easy way to add flavor and nutrition to your meal all year round. And romaine lettuce is one of the few food sources for chromium with one serving providing 12% of your daily value for this hard-to-find mineral. Enjoy!

Prep and Cook Time: 10 minutes

Ingredients:

* 1 large head romaine lettuce, outside leaves discarded
* 1 large tomato, chopped
* 1 small red bell pepper, cut into 1 inch long pieces
* 1/2 small avocado, cut into chunks
* 2 TBS coarsely chopped walnuts (optional)
* Dressing
* 2 TBS lemon juice
* 2 tsp balsamic vinegar
* Extra virgin olive oil to taste
* Salt and cracked black pepper to taste

Directions:

1. Remove outer leaves of lettuce heads and discard. Cut off tops of leaves and discard as they are bitter.
2. Chop remaining inner leaves. Rinse in cold water, and if you have a salad spinner, spin lettuce to dry. If you don’t have one, remove as much water as possible in a colander and then dry with paper towels. This will keep the flavor of the salad from getting diluted.
3. Whisk together lemon juice, vinegar, olive oil, salt and pepper in a small bowl and toss with salad greens. Sprinkle with chopped walnuts if desired. Serves 4

#6. 15-Minute Healthy Sautéed Chicken & Bok Choy

Healthy Sauté is one of my Healthiest Way of Cooking methods because it avoids the necessity to use heated oils that can be damaging to your health. Low in calories, this easy-to-prepare meal provides you with a rich concentration of many health-promoting nutrients including vitamins B, C, and K as well as protein and much more.

Prep and Cook Time: 15 minutes

Ingredients:

* 2 TBS low-sodium chicken or vegetable broth
* 1 cup chopped scallions
* 2 TBS fresh minced ginger
* 2 skinless, boneless chicken breasts, cut into bite-sized pieces
* 1½ cups sliced fresh shiitake mushrooms
* 4 cups chopped bok choy
* 2 TBS soy sauce
* 1 TBS rice vinegar
* salt and white pepper to taste
* pinch of red pepper flakes

Directions:

1. Heat broth in a stainless steel skillet.
2. When broth begins to steam, add scallions and Healthy Salute for 2 minutes.
3. Add ginger and continue to sauté for another minute.
4. Add chicken and continue to sauté.
5. After 2-3 minutes, add shiitake mushrooms and bok choy. Continue to sauté for another 3-4 minutes, and then add soy sauce, rice vinegar, salt, and pepper. Serves 4

Scallion is also called “spring onion”, “green onion”. A scallion is an immature onion with a white base (not yet a bulb) and long green leaves. Both parts of the scallion are edible. Available in Asian market.

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