Posts tagged ‘simple’

April 7, 2014

Fuel Your Workout: Green Machine

strong is the new

How do you feed yourself for your workouts? Do you have trouble coming up with small meals that will fill you up but not make you feel bloated? I’ve struggled with my pre-workout meal over the years, but through trial and error, I found several solid options that work for me. Scrambled egg whites and oatmeal are great at filling me up, yet they are neutral enough to digest easily. I also like protein smoothies with fresh fruit added—quick and yummy! Your body may respond differently and therefore may need different fuel. But whatever that fuel is, you must figure it out!

Avoid the Bonk

First and foremost, make sure you get all your meals in throughout the day. If you skip breakfast, get a bite of lunch, and then eat a small snack, you may still hit the wall when it’s go time. To avoid the dreaded “bonk” and for some great pre-workout snack ideas, check out my post “Hitting the Wall” (https://thehealthyhousewives.wordpress.com/2013/11/04/hitting-the-wall/).

 

Find Your Feel-Good Snack

oatmeal

You will need to experiment with various foods and see how they make you feel. Look for options that make you feel satisfied yet clean.

  • Does a bowl of cereal leave you hungering for more?
  • Does yogurt tear up your system?
  • Are you a little weak, even after devouring the packet of almonds and a green juice?
  • Does bread sometimes puff you up like Winnie the Pooh?

 

My Favorite Fuel

My favorite protein smoothie du jour is something I call the Green Machine. It’s super simple, tastes amazing (if a little grassy), and fills me up without weighing me down.

Green Machine

Pre-workout meal or afternoon snack–you decide!

  • 1.5 scoops whey or vegan protein powder*
  • 1-1.5 c. almond milk
  • 1 banana
  • 1 serving green phytofoods (Amazing Grass–Green Superfoods, ORAC berry)
  • 1 Tbsp. flax oil blend (Udo’s 3·6·9 Blend)
  • Few cubes of ice (optional)

Blend and enjoy!

 

*Favorite whey protein: Syntha-6 in Strawberry Milkshake

Favorite vegan protein: Sunwarrior Classic Blend in Vanilla

 

Good luck and happy fueling!

Brooke

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June 17, 2013

The Simple Life

fab

Hi, Friends! Do you ever have those moments where everything is working really well in your life? When events are spinning themselves out so smoothly that you swear (sassily and a bit smugly) that you really can do it all? I feel this way one day maybe every other week, if I’m lucky! Mostly I feel like the pieces of my world are like errant socks on laundry day—I reach down to grab a pile of dirty clothes to take to the washer, trying to gather all the whites, say, at one time. It’s a weird, OCD-ish game I play with myself, but if I manage to grab all the clothes at once without dropping any bits on the journey across the house, I win! Usually I end up dropping a sock or two, so then I lean down to grab the escaping footwear and more socks (unmatched, of course) jump out, along with a few panties. Aaaaack!

normal washing

We live in a busy, fast-moving world, and we are juggling a ton of things. Our days are filled to bursting, and sometimes just glancing at my calendar the night before makes me so anxious and panicked that I just wait until I’m back at the starting block the next morning, when I’m more mentally stable and armed with caffeine. Then the day starts, and GO, GO, GO! Things are moving along nicely, and then you remember you were supposed to call so-and-so. Then you make the call, and forget to allow for construction on your way to work. You miss your turn, and now you’re about to be late for a meeting. Lunch comes along and you haven’t packed a good lunch because you meant to go to the grocery store last night after leaving the gym and you just forgot. And so it goes. Before long, your equilibrium is off kilter and things snowball from there. If I find myself in a cluster like this late at night or for several days in a row, I quickly reach the end of my rope—tearful and exhausted, unable to cope with the smallest setbacks.

busy mind

In trying to help myself find my way back to sanity during these times, I’ve come up with a little TLC checklist—I call it my Love List. I use it to quickly check to see if I’ve taken care of myself well enough and to figure out where I’ve veered off course.

Love List

1. Nutrition: Have I eaten well enough today? Have I had healthy meals at the appropriate times? Did I get my snacks in? How do I feel right now? Have I eaten enough healthy food to get me through all my activities?

2. Exercise: Have I moved enough today? Have I enjoyed living in my body today? How does it feel? Have I challenged it enough? Does it need rest and care instead of unrelenting activity? Do I feel strong?

3. Sleep: Did I get enough sleep last night? How did I feel this morning? Did I feel rested or was I dragging? Am I feeling good now, or am I in a fog?

4. Water: How much water have I had so far? What’s my goal? How do I feel? Would having more water help me feel better right now?

5. Care of the Soul: Have I prayed today? Have I had enough uninterrupted time to think or dream? Have I done at least one thing that has nurtured my soul? What do I long to do? What would make me happy?

ok

The answers to these questions provide clues to what’s out of whack in my life. They also give me a structure to do one thing at a time to heal my crazy ways. I don’t know about you, but if I don’t go step by step, I soon get lost in the rat’s nest of mental and psychological chatter in my mind. By reviewing my Love List, I can breathe easier and get my grip back. Maybe this list (or your own special creation) will come in handy when you find yourself adrift.

Have a wonderful and simple week,

Brooke

December 21, 2012

Spicy Lemon Chick’n Pasta

This is Brooke here, and I’m excited to share one of my favorite recipes with you. Spicy Lemon Chick’n Pasta is an elegant entrée that you and your family (or guests) will love. It’s become a staple in my house mainly because it’s super simple and because the ingredients are usually always around my kitchen. True, it is a meatless dish (you can tell by the apparently misspelled “chick’n”), but because I use a vegetarian meat substitute, even your most adamant carnivores will be happy. Proof: My husband, John (the non-vegetarian), loves it! Ok, here’s what you need:

  • 1-1½ c. cooked Barilla PLUS® Multigrain Pasta (I like farfalle, or bowtie shape—makes me happy somehow)
  • 3-4 Morningstar Farms® Buffalo Wing chick’n nuggets or 1 Quorn™ chick’n cutlet
  • 2 Tbsp extra virgin olive oil
  • 1-2 Tbsp lemon juice
  • Dash of sea salt
  • Good dash of fresh-ground black pepper
  • Good dash or two of red pepper flakes
  • A few curls of Parmesan cheese (optional)

Serves 1—adjust quantities for more servings

Simple Ingredients + 10 Minutes = Magic!

Simple Ingredients + 10 Minutes = Magic!

A Word About Some Special Ingredients

  • Barilla PLUS Multigrain Pasta: This pasta is the bomb! It’s multigrain and packed with protein and omega-3’s. Actually, 1 uncooked cup of this pasta supplies 17g of protein (!), 28% of the recommended daily value of ALA-omega-3 (plant-based fatty acid), and 7g of fiber. Plus, it tastes amazing, and if you fix the whole box, you can have leftovers for days. This is great news for us busy people!
  • Chick’n: Depending on my mood, I use either Morningstar Farms Buffalo Wings or Quorn Chick’n Cutlets. The Quorn cutlets are delicious and are extremely similar to regular chicken breasts—they make a fabulous substitute in chicken salad and other dishes. I usually lean toward hot and spicy, so I used the Morningstar Buffalo Wings. These sassy little bites bring a whole other dimension to the dish. Yum!

Directions

Cook pasta according to package directions. For al dente, be sure to remove from heat and rinse/strain after cooking for 10 minutes. Cook chick’n selection according to package directions. In a separate bowl, mix olive oil, lemon juice, sea salt, black pepper, and red pepper flakes together with a whisk or fork. Get out a pretty pasta bowl, add your cooked pasta and your cooked chick’n, then pour olive oil/lemon mixture over everything, and stir well. If you like, you can add some Parmesan curls or grated Parm. Enjoy and wait for the compliments!

Pretty Pasta

Pretty Pasta

Have a great weekend, and stay warm and toasty!

~Brooke