Posts tagged ‘snacks’

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

January 27, 2014

In a Hurry? Drink Up!

Come on, let's go!

Come on, let’s go!

Hey peeps! It’s Brooke, here. Is it hard for you to squeeze in your recommended 3-5 daily servings of vegetables? Are you waiting until lunch (or even worse, dinner!) before laying eyes on your first piece of produce? Oh no, this will NOT do! You deserve better than this, and so do I. But sometimes life’s a bit of a struggle, isn’t it? I barely sit still enough to eat, or at least eat as well as I want to. And I often eat my food in shifts (e.g., scrambled eggs at the counter before getting ready, then my oatmeal and my protein shake packed in a cooler to take with me to work). It’s not the greatest system, but it gets me through most mornings. Lately, however, I’ve been trying to take better care of my husband and myself. I’ve loved concocting fresh juice to start our days feeling happy and light.

If you’re a crazy person on the go like me, you’re probably pretty tight with your juicer and blender already. If not, now’s the time to make friends with these kitchen helpers, because they will save you from yourself 😉 Here are a few of my favorite recipes for you to try. They are super easy and delicious!

 

Freshly-Pressed Juice, aka Liquid Gold

Morning Garden Delight

Morning Garden Delight

Morning Garden Delight

Serves 2

  • 1 big handful baby spinach, washed
  • 1-4 romaine leaves, washed
  • Several sprigs fresh mint
  • 1 cucumber, peeled if not organic
  • 2 carrots, scrubbed and ends trimmed
  • 2 celery stalks, washed
  • 1 apple, organic
  • 1 pear, organic

Cut produce, if needed, to fit your juicer’s feeder tube. Feed veggies and fruit into the juicer, and capture the yummy goodness that comes out of the spout. Stir fresh juice, and pour into glasses. Garnish with mint sprig if you like (and I always like ;).

 

Sweet Carrots

Sweet Carrots

Sweet Carrots (or Happiness in a Glass)

Serves 2

  • 4 carrots, scrubbed and ends trimmed
  • 2 apples (Braeburn or Red Delicious are awesome)

Cut produce, if needed, to fit your juicer’s feeder tube. Feed the apples and carrots into the juicer, and collect the juice. Be sure and stir the juice to blend the flavors, and pour into glasses. Pure heaven!!!

 

Blend, Baby, Blend

Berry Spinach Smoothie

Berry Spinach Smoothie

Berry Spinach Smoothie

Serves 2, or 1 if you hog it for yourself like I did! (makes 20 oz.)

  • 2 handfuls baby spinach, washed
  • 1 c. almond milk
  • 4 strawberries, organic
  • 4 raspberries, organic
  • 1 scoop vanilla protein powder (I chose Sunwarrior Raw Vegan Classic Blend, but any protein will do)
  • 1 Tbsp. almond butter
  • Dash of cinnamon
  • Dash of cayenne pepper, optional
  • Ice, for desired consistency

Blend spinach and almond milk together until spinach has been broken down. Then add berries, protein powder, almond butter, cinnamon, and cayenne pepper. Last, add ice and blend until the smoothie is desired consistency. Talk about a delicious, nutritious powerhouse of a smoothie!

 

Gorgeous and green, just the way I like!

Gorgeous and green, just the way I like!

Drink up, you beautiful thing!

Brooke

September 16, 2013

What’s on the Menu?

lets eatHi, Friends! It’s Brooke, here. Are you ever tired of coming up with new meal options that are clean, quick, and budget friendly? Welcome to my life!! I love finding new clean recipes, but I can’t blow my grocery budget buying lots of new ingredients for just one dish. So, what’s a girl to do? When I find a few dishes I like, I tend to stick with them and play around with various ingredients, salads, snacks, etc. Here’s an example of a stress-free day of tasty meals and snacks that build on similar ingredients.

Breakfast

Filling Oatmeal with Strawberry Goodness

Filling Oatmeal with Strawberry Goodness

Tip for a simpler life: I save any leftovers from breakfast or lunch for afternoon/pre-workout snack.

  • Scrambled eggs (2 whole eggs, ½ c. egg whites)
  • ¾ c. oatmeal with coconut oil, sliced strawberries, walnuts, and Truvia
  • ½ banana
  • Multivitamin
  • Water

Alternative Breakfast (Super delicious and easy to wrap up and take with you if your morning is busy.)

  • 1 English Muffin, halved and toasted (Food For Life® Flourless 7 Sprouted Grains)
  • 1 poached egg
  • 1 veggie sausage (Morningstar® rocks!)
  • Mustard
  • Few sprinkles of Tabasco sauce
  • Water

Morning Snack

  • Protein shake (whey blend and almond milk)
  • Trail mix of dried fruit and nuts
  • Water

Lunch

Brown Rice Bowl--yum!

Brown Rice Bowl–yum!

  • 1 c. brown rice, cooked
  • 1 Spicy Black Bean Burger, roughly crumbled (Morningstar)
  • 1 c. broccoli
  • ¼-½ avocado, roughly chopped
  • Lemon juice, sea salt, Mrs. Dash Southwest Chipotle seasoning
  • Water

Mix all together in a bowl and season as desired. Yum!

Afternoon/Pre-Workout Snack

  • Scrambled eggs left over from breakfast along with salsa, wrapped in a tortilla
  • Oatmeal left over from breakfast OR toasted English muffin topped with almond butter, bananas, blueberries, flaxseed, and honey
  • BCAAs (branched-chain amino acids)

Post-Workout Snack

  • BCAAs with glutamine
  • Protein shake (whey protein with almond milk)
  • Other ½ of the banana

Dinner

Fresh Chick'n Salad with Summertime Peaches

Fresh Chick’n Salad with Summertime Peaches

  • 1-2 c. mixed spinach and herb salad, topped with mushrooms, carrots, grape tomatoes, green onions, slivered almonds, and drizzled with light dressing
  • 1 veggie chick’n cutlet, sliced (my fav is Quorn®)
  • ½ peach, sliced, topped with fresh raspberries (add 1 sheet of cinnamon graham cracker if you like)
  • Water

Now, that’s a healthy meal plan anyone can stick to. Have fun finding your kitchen staples, and make friends with your glassware/Tupperware—they will save your behind when you are on the go. Have a spectacular week!

XO,

Brooke

February 19, 2013

Snack Time!

hummus and veggies

Hi, there! It’s Brooke here. Let’s talk about something fun . . . snacks! Now, before we go too far, let’s demystify something. Food and nutrition can be loaded topics—some people have a great relationship with food, while others may think of eating as a confusing, guilt-ridden, boring, or necessary evil. Then we throw in snacks, and craziness breaks out! Snacks are often given a bad rap, mainly because many people choose munchies that are WAAAAY too full of calories, sugar, unhealthy fats, and sodium. Think of those tasty treats in vending machines and gas stations (not to mention your local grocery store, Aisle 17). We’ve all been there. I’m not proud of how much I love the taste of a kosher dill potato chip, but hey, I’m human. I avoid the siren song of this devilish dill delight because I know better—and my body deserves better, as does yours. Snacks will save your rear, in more ways than one.

apple hearts

Healthy gals and guys know one of the most important ways to reach their fitness goals is to eat 5-6 small meals a day, including snacks. Your body is an amazing machine, and it needs to burn quality fuel regularly throughout the day to keep you going strong. If you start thinking of food as fuel instead of something you have to deal with just to survive, your world will be rocked and you’ll become your body’s most powerful ally. Think of your nutrition schedule like this:

Meal 1: Breakfast

Meal 2: Mid-morning snack

Meal 3: Lunch

Meal 4: Mid-afternoon snack (or pre-workout snack)

Meal 5: Dinner (or post-workout snack)

Meal 6: Snack (or dinner)

Notice how you can incorporate pre- and post-workout snacks into your daily plan. You can also shift this structure to the morning if you like your workouts early. To keep your fire burning bright, eat every 2.5-3 hours. For your snacks, try to shoot for at least 10 grams of protein and 25-35 grams of carbohydrates by including 1 or 2 complex carbs (whole grains, veggies, most fruits, beans, brown rice, or oatmeal) and a little healthy fat (nuts, seeds, almond butter, low-fat dairy, or avocado). High-quality protein, carbs, and fats are going to keep you feeling satisfied and give you energy.

Nutritious Nibbles

  • 1 c. raspberries with ½ c. Greek yogurt
  • 1 small apple with 1 Tbsp almond or peanut butter
  • ½ c. cottage cheese with ½ c. mixed berries
  • 1 or 2 eggs (hard-boiled) with 2 whole-grain flatbreads
  • 2 Tbsp almond or peanut butter spread on 2-4 celery sticks
  • 6 carrot sticks with 1 low-fat mozzarella string cheese
  • 4 natural whole-wheat honey graham crackers with 10 red or green grapes
  • 1 c. low-fat milk (or almond milk) with 1 scoop chocolate (or other flavor) protein powder (can be whey or plant-based protein powder), along with a banana
  • Quick Basic Smoothie: 1 c. low-fat milk (or almond milk) with ¼ c. frozen or fresh berries with ½ fresh or frozen banana (Hint: Frozen fruit makes the smoothie thick and icy!)
  • 3 c. air-popped (or unsalted and unbuttered!) popcorn drizzled with 2 tsp flaxseed oil, 1 Tbsp grated parmesan cheese, and dash of cayenne pepper, along with 1 apple
  • 6-10 veggie pieces: celery, carrot, broccoli, cauliflower, cucumber, zucchini, or yellow squash dipped in 2 Tbsp hummus or low-fat vinaigrette dressing
  • Homemade Trail Mix: 2 Tbsp dried fruit, 1 Tbsp sunflower kernels or pumpkin seeds, 1 Tbsp unsalted nuts, and a pinch of unsweetened coconut flakes

If you need a basic snack, an apple and some nuts or maybe even a protein shake and a banana are great options. However, if you are headed to the gym, be sure to grab something rich in slow-burning carbs and lean protein (like oatmeal and scrambled egg whites) to fuel your efforts. Here’s one of my favorite recipes that I love to fix before working out. I hope you enjoy it as much as I do!

Yum!

Yum!

Banana Blueberry Power Snack

  • 1 whole-wheat English muffin
  • 2 Tbsp almond butter
  • ½ banana
  • Small handful of blueberries
  • ½-1 Tbsp ground flaxseed
  • Small drizzle of honey

Toast both halves of the English muffin. Spread 1 Tbsp almond butter on each half of the muffin. Slice the banana into small slices, and then arrange the slices flat on each half. Place the blueberries around and in between banana slices (the berries tend to roll off—trust me!). Sprinkle ground flaxseed across each muffin half, and then drizzle each half with a little honey. Yum!!

************

Keep fueling that beautiful body of yours, and have a super week!

~Brooke