Post Work Out Nutrition Ideas

From time to time I get asked the question: 

"What are some good "paleo" post workout options?"  

I got these 2 recipes from my good friend, Karen Pierce's nutrition blog.  I can not say that I have tried them yet, but it seems like it would do the trick!

Afternoon Top-Off

The Paleo Diet Cookbook

Trying to keep on top of your glycogen stores for that second workout of the day? Eating real food in place of a prepackaged product will keep you on top of your game. Serves 1. 

1 banana

4 egg whties

Ground nutmeg to taste

pinch of salt

Slice banana into 1-inch pieces and combine with egg whtie in a small bowl. Sprinkle with nutmeg and salg. Should be eaten one hour before working out.

Post-Workout Banana-Coconut Whip

The Paleo Diet Cookbook

A great option for a post, short Session workout, this tasty treat is quick and easy to prepare. Enjoy post-workout to restore your potassium levels and refuel your tank. Serves 2.

2 large, very ripe (spotty) bananas

1 scoop egg white protein powder

4 teaspoons natural flaked coconut

Freshly ground nutmeg, to taste

Puree bananas in a food processor until smooth. Add half of the egg white powder and puree, then add the remaining powder. Puree all ingredients until well blended. Top with coconut and nutmeg to taste!

Don't Be Shy...

Don't be shy....

If you would like to contribute your ideas to the blog, please send me an email and I will add you as an author and you can contribute to the blog.  It's too easy!!!

My email address can be found directly under my profile information.

So, get to it!  3-2-1- Go!!!

Viva Los Huevos!

Here's a spicy and different spin on eggs.  

Mexican Chorizo y Huevos

Chorizo and Eggs.... Ole!  All you need to do is remove the chorizo from the casing and "chop" with a spatula in a frying pan and cook for just a few minutes.  (Just like you would if you were making ground beef).  Beat a few eggs in a bowl and add it to the chorizo.  Cook eggs/chorizo as you would cook regular scrambled eggs.  That's it.  Done.

I topped my huevos y chorizo with avocado and paired it with some bacon and some fresh fruit.

Sooo Easy... Sooo Good.

This meal is so easy and it is sooooo good. 

Slow cooked chuck roast beef and jalapenos, garnished with yummy avocado and cilantro, topped with home made pico de gallo.  

What I did:

I love this meal because I can put it on before I leave to work in the morning and it is pretty much done by the time I get home.  I simply placed a chuck roast into my crockpot with some minced garlic, salt, and pepper.  I cooked it on low for about 7-8 hours or until tender.   You will know when it is done when it almost falls apart.  *(You can also cook it on high for about 5 hours).  If you like a little flavor, cut up jalapenos into long slices and add them to the meat with in the final hour so they can cook and soften up a little.  

I usually trim off a some of the fat, because as you know, chuck roast tends to be a little more fatty, however, the flavor is fabulous!

I shredded up the meat using a fork and a knife.  It should be sooooo tender that it basically just falls apart.  I garnished the meat with sliced avocado and some cilantro.  

I also made some home made pico de gallo as a topper.  

Instructions for pico:  

Chop up about 4 tomatos, 1-2 jalapenos, a little onion, and some cilantro.  Add salt and garlic powder to taste.... *some fresh squeezed lime juice is great if you have it.... Voilla!!!!!

I paired this dish with some fruit.  

Deliciosio!!!  

Mmmm....Breakfast....Nom...Nom...Nom...

Guilty as charged.....

Sometimes I go to bed thinking about and looking forward to what I'm going to have for breakfast the next day.

I LOVE, LOVE, LOVE breakfast.

I absolutely love pancakes, waffles, and all that sugary goodness.  However, I do not absolutely love the hard crash that comes after eating it.  These types of breakfasts are reserved for days when I am not required to think or move quickly and are rare and special occasions.

If you are like me, I can only handle eggs a few times a week.  I like eggs, but I don't like them EVERY SINGLE DAY....Boooooorrrrring!!!!!  I like to change things up and keep it exciting.

Here are three of my favorite "clean" breakfast choices that don't include the sugary junk that make you feel like garbage all morning, or the same ol' same ol' plain ol' eggs.  

Some of these are Paleo, others are Paleo/Zone.  Do what works for you!

I. REAL CEREAL:

*I usually pair this with some bacon or sausage links.

*not my picture...borrowed from ?...sorry

Ingredients:

1/2 C. Strawberries

1/4 C. Blueberries and/or sliced Banana

3-6 Almonds and/or Walnuts-Chopped

1/2 C. UnSweetend Almond Milk

Dash of Vanilla *Optional

Sprinkle of Cinnamon *Optional 

Instructions:
Slice up fruit, add chopped nuts, and almond milk.  Add a dash of vanilla and sprinkle cinnamon.
**Any combination of fruit/nuts are fabulous!**

II. ALMOST OATMEAL:

*I usually pair this with bacon or sausage links and a small serving of fruit, i.e. banana/apple.

*my picture

Ingredients:

1/2 C. UnSweetened Apple Sauce

3 TBS Coconut Milk

1 TBS Crunchy Almond Butter

2 TBS Pure Egg Protein Powder-Vanilla

Dash of Vanilla *Optional

Sprinkle of Cinnamon *Optional

Intstructions:
Add UnSweetened Apple Sauce, Coconut Milk, Almond Butter, Protein Powder, and Vanilla to small sauce pan.  (Or bowl if you prefer to microwave).  Heat on low just until warm.  (Do not over heat or it will get lumpy and "egg-like").  Sprinkle Cinnamon on top.  

III.  YOGURT MEDLEY:

*I usually pair this with bacon or sausage.

*my picture

Ingredients:

1/2 C. Plain Organic Yogurt

2 TBS Pure Egg Protein Powder-Vanilla

1/2 C. Grapes or 1/3 Banana or 1/2 C. Strawberries

Dash of Vanilla *Optional

Sprinkle of Cinnamon

 

Instructions:


Add Yogurt and vanilla to bowl and mix well.  Add Protein powder and mix well.  Slice fruit in and Mix again.  Sprinkle cinnamon on top.   Sometimes I slice up almonds and sprinkle them on top as well.
**Any combination of fruit/nuts are fabulous!** 

***(Of course... modify measurements as needed for your serving size)*** 

EAT CLEAN 3-2-1-GO!!!!

EAT CLEAN 3-2-1- GO!!!!


WELCOME ALL!!!


I have created this blog to help anyone and everyone interested in eating better by "Eating Clean."


So, what does that even mean?  


Some people call it "Zone"or "Paleo" others refer to it as "eating right for your metabolic type" most throw around the word "diet".  To me, it doesn't matter what you call it. Everyone is different and reacts differently to different foods, therefore, I have a hard time with the idea that there is only ONE way; the absolute perfect way to eat.  Perhaps the best way takes bits and pieces from each method that works best for each individual.  Any way you spin it, I feel there IS a better way to eat, and it is "Eating Clean".    
  
In a nutshell, eating clean is the practice of eating whole, natural foods such as lean meats, vegetables, nuts and seeds, some fruits, and little starch.   It also means staying away from the "junk" or "man-made" things such as sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. A general and easy way to remember if a food is clean is: "if man made it, don't eat it."  

A person that eats clean generally practices the following:

• Drinks a lot of water
• Eliminates alcoholic beverages (or significantly limits it)
• Eliminates refined sugar
• Eats 4-6 small meals per day
• The majority of meals should looking something like this: 
• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin, seafood, or wild game. 
• Several servings of vegetables, either raw, steamed, or lightly cooked and/or 1-2 servings of fruits with a low glycemic value.
• Includes good fats such as those from avocado, olive oil, coconut oil, or a handful of un-salted nuts such as almonds, pecans, macadamias or walnuts.

Eating clean can be a major transition and a challenge in the beginning; especially if you don't know where or how to start.   It takes knowledge and discipline in order to make eating clean a part of your lifestyle.  The good news is, it isn't impossible and once you make it a habit, it becomes routine.  Of course we are all human and we all indulge from time to time.  It is only "normal"....plus, when we do, we are reminded of how good we really do feel when we do eat clean.        


Eating clean IS possible and has SO many benefits from looking better, to feeling better (physically and mentally), and also sleeping better.   


My hope is that this blog can be a resource and tool to help anyone and everyone from the "newbie" who wants to start implementing better eating habits, to the "veteran" who just needs some fresh ideas.  My hope is that we all can use this blog as a tool and resource to provide information on basic guidelines, offer ideas for recipes, and share suggestions for dining out, ..... and anything in between!  


Input is ALWAYS welcomed and wanted!  We can all learn from each other and help each other!


Now, let's EAT CLEAN 3-2-1- GO!!!!