A Simple Snack

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i LOVE to snack so i am always looking for an easy recipe that is quick and not too hard on the calories side (since i eat so often…struggles haha). i recently started eating this in the afternoon as a treat after a long day of classes. this recipe is so easy and delicious i thought i would share it with you guys!

ingredients:

-two brown rice organic rice cakes

-chia seeds

-peanut butter (no salt, just nuts!)

-goji berries

directions:

spread the peanut butter on the two rice cakes ( a little goes a long way). then top with a sprinkle of chia seeds and goji berries. yum!

Avocado Panini

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I whipped this up the other day and thought I would share!

Ingredients:
-2 slices Ezekiel bread
-‘Low Sodium’ turkey breast slices
-Tomato
-1 slice of cheddar cheese
-1/4 of an avocado

I don’t have a panini press so I made it on the stove. Here is what I did…
1. Start by coating a pan with EVOO
2. Then place one slice of bread on the pan with the cheese
3. Once the cheese starts to melt over the edges–place the tomato, avocado, turkey, and other slice of bread on top
4. Flip over for another minute or two
5. ENJOY:)

Run Away With Me

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I am a HUGE fan of long runs outside but the second the weather gets bad I am the first one to hit the treadmill. However, it’s hard to stay motivated when you are staring at the same thing the entire time. That’s why when I move indoors I like to do HIIT intervals. HIIT stands for High Intensity Interval Training. According to BodyBuilding.com, “HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals. HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.” BASICALLY, long story short..HIIT is more effective in burning fat than normal cardio and since it keeps me from getting bored at the gym I would say it’s a win win situation.

Here is my go-to HIIT interval set –>

Warm-up
0-1min: 3.5mph
1-2min: 4.0mph

First Round
2-3min: 6.2mph
3-4min: 6.4mph
4-5min: 6.6mph
5-6min: 6.8mph
6-7min: 7.0mph
7-8min: 7.2mph
8-9min: 7.4mph
9-10min: 7.6mph
10-11min: 7.8mph
11-12min: 8.0mph

Second Round
Repeat above again for minutes 12-22!!

Third Round (mix-it-up round)
22-23min: 6.6mph
23-24min: 7.6mph
24-25min: 6.4mph
25-26min: 7.4mph
26-27min: 6.8mph
27-28min: 7.8mph
28-29min: 6.2mph
29-30min: 7.2mph
30-31min: 7.0mph
31-32min: 8.0mph

Cool Down:
32-33min: 4.0mph
33-35min: 3.5mph (increase incline)

What to Eat Pre & Post Workout

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As a college student I feel like I am constantly on the go and so that means I need to strategically plan out my workouts. Most of the time they occur early in the morning before class or I will try to fit them in between classes. Regardless, I never really knew how important it was to fuel up and recover after workouts.

Before:

Even though many people don’t eat before a morning workout (guilty) research shows that you can actually lose muscle if you are working out on an empty stomach. This happens because when you are hungry your body draws protein from your muscles instead of where it normally comes from such as your liver and kidneys. Losing muscle mass by not eating before a workout will in-turn slow your metabolism and make it HARDER for you to lose weight.

So what should you eat? CARBS. CARBS. CARBS. CARBS. I cannot stress enough how important carbs are for energy before your workout to help you power through an intense training session.

Examples:
  • Whole wheat toast & a banana
  • Greek Yogurt and a little nut trail mix (don’t go over board with nuts since they are high in fat!)
  • Oatmeal & fresh fruit
  • Apple with 1 tbsp of almond butter (try to find one with no salt!)
  • Whole-grain crackers with hummus or low—fat string cheese

**Sometimes if I am doing cardio as my morning workout, I will just grab a banana and a small cup of coffee to get me going

After:

Why eat after?? Don’t worry about undoing all the hard work you just put in, eating after a workout is key to optimal recovery.

“During exercise, your body taps the fuel stored in your muscles known as glycogen for energy. After you’ve cranked out that last rep, your muscles are depleted of their glycogen stores and broken down. Eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.”-Shape

What should you eat? Focus on getting in some lean protein for muscle building & repair! I also like to drink a ZICO Chocolate Coconut Water after my workout to hydrate and replenish my body. ZICO has 5 electrolytes and as much potassium as a banana! (Not to mention the chocolate flavor is seriously so good.)

Examples:
  • Grilled Chicken and Veggies
  • Veggie & Avocado Omelet WITH yolks…here my rant about yolks here
  • Salmon and sweet potatoes
  • Tuna, hummus & spinach sandwich on whole wheat bread
  • Protein Shake

Moral of the story —> Eat carbs before & protein after. Done.

Freaky Food Facts!

Check out these two articles to see some eye-opening facts about some of the foods you are eating. For instance, that Vitamin Water you are drinking?..yeah that has as more sugar than THREE Krispy Kreme Donuts. Also, protein bars and “diet” products are more deceiving than you think.

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OH! For the Love of Yolks..

Everyone has heard it. “I’ll take the veggie omelet, with whole grain toast oh and ahh can I just have egg whites in my omelet?!”….Stop right there. For years, people have been avoiding yolks like the plague. But are they as really bad as everyone has hyped them up to be?

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Here is the deal…

Egg Whites: less calories, less fat, less cholesterol, BUTTTTTTTTTT there is also LESS nutrients!!!

Egg Yolks: Vitamin A, Vitamin D, B-12, Calcium, Omega-3s (metabolism booster!), and the list goes on!

Did you know 2 eggs = the antioxidant capacity of an apple?? When people say egg yolks are “bad because of high cholesterol and fat content” they are wrong. The fact is eating a little more dietary cholesterol does not increase cholesterol levels AND it is not as important of a risk factor for cardiovascular disease like we use to think.

Simple fact is Yolks=GOOD 🙂

So…What kind of eggs should you buy? 
—> Organic Whole Omega-3 Eggs

What’s All This Hype About Chia?

Remember Chia Pets? Those things that grew plants out of their head? Well, now those same seeds are the latest craze among top health consumers and celebrities alike. In fact, even girls in my sorority are flocking to the store to buy this miracle seed. I personally have been using this seed in my diet for over a year and LOVE them. But what exactly are chia seeds and what the heck do they do!?

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What is Chia?

WebMD says that, “Chia is an edible seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. “Chia” means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids (more than salmon!), carbohydrates, protein, fiber, antioxidants, and calcium. They also support heart health and beautiful skin, hair and nails.

Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). Chia absorbs up to 12 times its own weight and expands to curb your appetite and reduce your calorie intake. One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals. Chia also contains calcium; in fact, it delivers 18% of your daily value per ounce, which is three times more than skim milk.”

What do you use Chia Seeds for?

“The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages. Chia seeds can be made into pudding, or used as an egg substitute for the vegan crowd, the same benefits can be found simply by sprinkling a teaspoon into your yogurt, oatmeal or smoothie. Some people simply add it to their water.” -WebMD

“It’s a high source of fiber. Chia will keep you fuller longer and prevent you from overeating. You have that feeling of fullness in your stomach because when you wet chia seeds, they form a gelatinous substance that takes longer to digest.” –
 

*NOTE* Chia seeds are also found in my favorite drink GT’s Ginger Kombucha. I will do a post on these later on.

Chia Seed Recipes:

SHAPE Magazine’s Favorite Chia Seed Recipes

Gracious Pantry’s Clean Eating Strawberry Chia Seed Spread

Eat Yourself Skinny Chia Seed Quinoa Muffins

Eating Bird Food’s Raspberry Cocoa Chia Seed Pudding