Tip of the Week #15 Grocery Shop after you Workout

I’m telling you, I almost always stop into the grocery store after my workout. I feel great, awake and eager to make healthier choices after I’ve just spent an hour sweating. This is why you should try grocery shopping after you workout. grocery0000 ENDORPHINS! YAY! The happy hormone is naturally coursing though your body after you workout. Along with all that happiness, you usually just feel good after a workout in general, along with  a sense of self accomplishment and pride. You just worked your butt off, wanting more for yourself and health.. why not take it to the grocery store with you and load up on some clean eats! Also when you go… make sure you’ve brought a snack with you for the road to munch on while you’re on your way to the grocery store. Or when you first get there, hit the produce isle and grab some fruit or even an already made protein shake . I like to make my shake before I head to the gym so then when I get out, its right there ready to chug lol. workgroc2 Good post-workout snacks – Click on this link –Good Post-Workout Snacks!

Now this is where everyone gets it wrong, I used to do (and think) the same way… but man things start REALLY kickin’ along when you don’t use the excuse of    “I just worked out, I deserve this” …. so therefore you use the fact that you basically just busted your butt at the gym so its ok if I eat this ice cream or girl scout cookies…. No, your undoing what you just did its a catch 22… Yeah  every once in a while is fine, don’t get me wrong there but if its an every time occurrence… you might want to think about what goals you have in place and how much you really want something. Also, just as an experiment, you should try the other way around and see how much different you feel. =)

workgroc

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Mixed Up Oats! (My Everyday oatmeal Mix!)

image  Well pretty much everyday, its usually this or an egg white scramble …

But… Here’s the recipe!

3/4 cup oats – plain

1 Tbsp. Chia Seeds

1 Tbsp. Flaxseed Meal

1 Tbsp. Pomegranate seeds – unsweetened (optional)

1/2 cup water

3/4 cup Almond Milk

(I mix this all together and let it soak through the night .. this helps with digestion, and then when I’m ready to eat in the mornings, I just heat it up for about a minute and a half and go! )

(OPTIONAL) Top it off with:

Cinnamon

All Spice

Slivered Almonds -unsalted

sunflower Seeds – unsalted

Any fruits.

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Start your day off with Protein!

English: Breakfast porridge: rolled oats cooke...

English: Breakfast porridge: rolled oats cooked with water and soy milk, strawberries, blueberries, nuts, seeds. (Photo credit: Wikipedia)

So in America we’ve grown accustom to having desert for breakfast, I don’t know why, but we have. Think about it, all the muffins, pancakes with syrups, doughnuts and Danishes… its kind of ridiculous.

So I’m going to tell you about the BEST way to start off your mornings ( and no, its NOT skipping breakfast!!! – If your skipping breakfast were going to be having a bigger problem..) and possibly give you a few ideas of some different recipes too!! =) YUM

So a little bit about protein, you can get it from many things but the most popular through meat and eggs. Protein is a major building block for your muscles and cells and helps your feel fuller longer. Protein can help set the mood  for your day  and set you up with the energy you need to start your day off right!

And honestly, do you really think a 300 calorie doughnut will help start your day off right? With all that sugar, sure you’ll be bouncing off the walls for a few hours, but then sooner or later the crash will come leaving you feeling lethargic and tiered. No fun!

A few options that are high in protein for the mornings include:

  • Eggs or Egg Whites.

Lately eggs have gotten this bad rep since they are high in fats, but they are slowly starting to come back and people are realizing that those “fats” are good fats. So either make a couple eggs and a side of turkey bacon, scramble up a couple, make a yummy veggie omelet, or even hard boil a few so its an easier “on the go” kind of breakfast!

egg

  • Protein Shakes and Smoothies.

This is my go to every morning because its just super easy and it fills me up like no other. Whether you just use the protein powder and some almond milk or if you add different fruits and yogurts into it you’re getting an adequate amount of protein for breakfast (probably why its super easy, takes all the thinking out of it). So next time your making a smoothie, add some protein powder into it! It will fill you up faster and keep you fuller longer! Double Whammy!  (other good things to add, veggies, flax and coconut oils, chia, carbohydrate mix, BCAA (branch chain amino acids), Glutamine (helps with muscle repair), berries, OJ, Granola… the list could go on forever!)

Side note, I made protein pancakes the other day and I’ll make sure to post that soon, it was pretty good!

  • Nuts and seeds! – In Oatmeal!

OO love oatmeal haha, used to hate it when I was little (ok, ok didn’t hate it, but never really looked forward to oatmeal) But now its like a “go to” for me! I love coming up with different things to put in my oatmeal too! Usually nuts, seeds, dried fruits, flax seeds, chia seeds, and a dash of honey! Yummm … Nuts and seeds are easy to add into some yogurt (try to stick to plain Greek yogurt and make it taste better with the stuff you put into it, that way you skip those sugar laden syrups.) Or I’ve even had a bowl of quinoa for breakfast too, kinds like a bowl of oatmeal, but adding more veggies to it instead =) …Or even a handful of almonds would work too when your in a hurry!

 

yog

  • Cottage cheese

So ever since I figured out I have a dairy intolerance, I seriously miss cottage cheese! (So if anyone finds a good recipe or even a substitute in the market, Let me know!!) but besides the point, cottage cheese is a good source of protein and an awesome breakfast food. Add some dried cranberries to it, or maybe have it inside a half of a cantaloupe. Yum. I also liked to add it to my salads and take up that place of adding a “Dressing” to my salad, sounds weird but actually pretty good.

  • Peanut and almond butters.

Even around 2 tbsp. of peanut butter had 8g of protein, spread it on a piece of 100% whole wheat toast, add it into your smoothie, or oatmeal and your adding more protein to your breakfast! Bam! Just be sure to try to get all natural butters with low sugar! p.s the oil on the top is usually a good thing.

 

pea

Here are some good recipes/ links that would work too:

Any of my smoothies would work if you add some protein powder to them..
BEST Green Vanilla Smoothie!  – this one already has the powder in it.
Egg, Avocado, Bacon and Tomato Breakfast Sandwich
Oatmeal 101
Egg, Spinach, Tomato and Guacamole breakfast sandwich

Just Peachy Smoothie

peach smoo

You’ll Need:

1/2 cup of Plain Almond Milk (or adding OJ could be another option instead of milk)

1/3 Teaspoon Vanilla extract

2 1/2 Cups of Frozen Organic Peach Slices.

1 Container of Greek Yogurt (peach Flavor) – (Silk Non-dairy Peach yogurt is what I use, Still as tasty! )

1 teaspoon Flax seed

Mix all together in blender and blend away! YUMMI

peach

BEST Green Vanilla Smoothie!

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OMG DELISH!! – I was in the kitchen one morning wanting to make a green smoothie and just started adding random stuff and it turned out pretty damn good !

You’ll Need:

1 cup Almond Milk (unsweetened)  *

3 1/2 cups spinach

2 tbsp. Almond Butter

1 Scoop of Vega Vanilla Almond Protein Powder (or any other kid works too- vanilla flavor) *

1 tsp. chia seed (optional)

*** Keep in mind I have a dairy allergy personally so any of my recipes, you can substitute Almond milk and the protein powder with low-fat milk and a powder of your choice. ***

Blend together and ENJOY!

…………..and it will keep you full pretty long !!

Ch-Ch-Ch-Chia – The Power Plant!

So we’ve been hearing a lot of controversy on this little plant haven’t we? Why? why is it go great? Well my friends I’ll tell you!

chia

The chia seed is very rich in polyunsaturated fats (that’s a good fat), and is one of the highest plant-based forms of Omega-3. Thus meaning not only is a super healthy fat, but it helps decrease things like heart disease, stroke, inflammation and reduces high cholesterol. Its full of fiber (10 grams per 2 tbsp.), protein, antioxidants, minerals and helps you stay fuller longer between meals. Helps with weight loss, depression and good for people with a gluten allergy-since its gluten free.

How to add them into your food? Well, first off they are virtually tasteless so its rather easy to add to almost any meal. Also, not sure if you’ve ever had chia seeds, but once added to water they poof up like no ones business. So needless to say, a little bit goes a long way haha (learned that the hard way!)

You can add them to oatmeal, smoothies, sprinkle on top of salads and add to ice cream .. for some examples. I like to use it as an egg substitute for baking since my stomach has a hard time digesting eggs… but that’s just me.

Below is a quick little video about chia seeds =) And some other links to learn more!

https://www.youtube.com/watch?v=hy8fA9dt2kM

Very Berry Smoothie

bery

You’ll Need:

1 cup Mixed Berries – I like the 365 Brand at Whole Foods, but any kind will do.

1 Banana

1 cup Orange Juice

1/2 Cup Cherry Juice

1 teaspoon Flax Seed (ground or whole, your choice)

Blend all together and Voila’! YUMMM

berry  mixed