There is so much information out there discussing the importance of post workout snacks and meals but are you giving your body what it really needs to rebuild and repair after an intense workout?
Eating a balanced meal or snack 1-2 hours after a workout has been shown to be a good recovery timeframe to consider.
Here are 10 nourishing suggestions you may want to give a try:
1. Handful of Nuts with a Banana
2. Primal or Nakd Raw food Bar or homemade energy bites
3. Apple with 1 tbsp. almond butter
4. 250ml of green smoothie
5. 1/2 cup of organic natural yogurt, 1/2 cup of blueberries, 1/8 cup of walnuts/pumpkin seeds
6. Grilled Chicken with Roasted Root Vegetables and Steamed Kale
7. Courgette Noodle Pasta with Chickpea Meatballs and Tomato Sauce
8. Wild Salmon Fishcakes Steamed Greens and 1/2 sweet potato
9. 1/4 cup of homemade nutty granola with 1/2 cup organic kefir yogurt & pear
10. 1/2 cup of soaked oats with carrot, cinnamon, nutmeg and topped with 2 tbsp. seeds
Optimal health = 80% nourishing foods & 20% exercise.
Over the past 3-4 months I have been searching for various recipes which are grain free and delicious of course. I must admit some that I have tried, or altered have been complete disasters (we have to start somewhere right?), while others have been a huge success.
This recipe which I whiped up last night for dinner was adapted from Oh She Glows, a wonderful blog for anyone who is leading a vegan lifestyle. Angela Liddon combines a variety of nourishing foods to really give the body what it needs to thrive. Although I do still eat 100% grass fed meat, organic poultry, eggs and fish, most of my meals are made up of at least 50-75% vegetables, nuts, seeds, quinoa, minimal fruits and occassionally brown rice, buckwheat and GF Oats.
I believe that beginning a new eating plan, whether by choice or because of health reasons, should be enjoyable and fun. Take this opportunity to try things you may not have thought of, or combinations that may not be the norm. You may be surprised what you are really capable of.
Here is my adapted Grain Free Quiche Recipe (Gluten Free):
1 cup ground almonds
1 cup ground GF Oats ( I just used my spice/coffee grinder for this)
1 tsp of mixed herbs
pinch himalayan salt
1 tbsp ground flaxseed + 3 tbsp warm water
1 tbsp olive oil
1-2.5 tbsp water
1/4 cup frozen organic peas
1/4 cup frozen organic corn
4 diced sundried tomatoes (soaked in water from dry)
1/4 cup of grated organic mature cheddar
1) Heat oven to 175C and grease a 20" tart tin with olive oil/coconut oil
2) Mix the flax with the water and let sit for 5 minutes until thick
3) Mix all the dry ingredients, then add the oil & flax egg, then slowly add in water and mix to combine until a crumble forms and it sticks together when pressed between your fingers
4) Line the tin with the mixture and push up around the edges
5) Bake 13-17 minutes until browned slightly (may vary depending on oven)
6) Meanwhile mix the 6 eggs in a large bowl, and add in the vegetables (can add in anything here really I would have added kale, peppers, courgette but I was using what I had)
7) Add grated cheese, tomatoes and cheddar and mix to combine
8) Take the base out of oven and top with the egg mixture
9) Turn up the temperature to 190C and then bake the quiche for 25-30 minutes or until cooked through
Serve with a large mixed leaf salad with any vegetables you would like.
Enjoy. Serves 4-6 people.
Eating seasonally can be a great way to boost your nutrient intake in an easy and simple way. Who wouldn't want a fresh strawberry, or a juicy tomato or a perfectly blanched asparagus spear? Okay maybe some of you wouldn't want the asparagus but when we choose produce that is in season we not only get the most nutrients, but also the most flavour.
Not only that when we buy locally produced fruits and vegetables we also pay less. Why? Because the farmers can sell their crops at less and so we are getting better food for better value. Another benefit of eating seasonally is that we support local farmers who are doing their part to provide us with amazing food grown right her in the UK.
So why go to the grocery store to pick up your blueberries from spain, or your beans from guatemala when you can get fresh strawberries picked right off the bushes, or peas picked right out of their pods right here at home?
If you are not sure what vegetables and fruit are in season I have provided a list for those available in June, so pop by your local farm shop or grab a local organic box scheme to enjoy a whole range of delicious foods.
June Seasonal Produce
Let's start to eat for our health and support local farms (choose organic when possible and watch out for the dirty dozen - found in upcoming post)
1. Take 1 cup of your favourite nut or seeds and soak it in 2 cups of water overnight
2. Then rinse the nuts or seeds thoroughly and then place them in a blender (this doesn't have to be a high speed blender) and top it with 3 cups of water.
3. Blend until it gets to a creamy consistency
4. Pour it through a sieve or if you want you can buy a milk bag (but you don't need one) and push it through until you are left with the pulp.
Now enjoy your chemical and additive free milk in your favourite smoothie, or on top of homemade muesli/granola or just drink a small glass as is.
DON'T throw the pulp away because there are lots of great recipes out there that use the pulp in biscuits, cakes even pizza bases.
Why not give it a go, your body will only be thanking you for it!
Many of us spend our day sitting at a desk, staring at a computer screen and even rushing through our lunch while answering emails and phone calls. Our lives have become so busy that we often forget our bodies and our mind need fuel (from healthy food) to get us through the day. So what do you bring with you to work, or what do you buy for lunch or a snack at the local cafe/shop? Are you choosing the right foods to keep your energy up, or choosing food that leaves you feeling drained mid afternoon?
Here are some simple and easy energy boosting foods that should keep you going throughout the day. Give them a try and see how you feel.
1) WATER - This is the most important to have on your desk, to sip at throughout the day. Without water our brain and body can not function properly, we will be left feeling hungry and tired and grabbing for snacks to give us a quick pick me up. Fill a 500ml water bottle and leave it on top of your desk. Try to drink at least 1-2 of these each day
2) ALMONDS - These are a great source of protein and essential fats that keep us feeling full for longer, can help with weigh loss in moderation, and give us energy. Try 5-8 along with an apple and you will feel satisfied more then a couple biscuits
3) BERRIES - These are packed full of antioxidants that keep us looking young and healthy, they are a great snack to have alone or paired with a small tub of natural yogurt and a few pumpkin seeds.
4) HARD BOILED EGG - This is a great snack for those who are looking for something a bit more savoury, they contain healthy fats that are great for heart health, our skin and our bones. Slice it on top of two rice cakes with sliced tomato and avocado for a great mid afternoon snack idea
5) BANANA - Probably one of the most popular fruit choices, they are great for energy and a perfect pre-workout snack (30 minutes before a 1 hr medium to high intensity workout) or mid morning snack try it with a bit of almond butter (YUM)
6) OATMEAL - Not just for breakfast, why not have it mid morning or mid afternoon with some berries/sliced apple/sliced pear and some ground flaxseed. Packed full of fibre and B Vitamins that are great for keeping us full for longer and energy.
Turmeric is one of the most beneficial whole foods that anyone can add into their diet. It can be juiced, sliced, grated, eaten raw or cooked and gives food that extra health punch we are all looking for. If you are looking for that miracle food, this just might be it!
Here are the Top 5 Reasons Why you Should Eat More Turmeric:
1) HELPS WITH FATIGUE:
Curcumin found in Turmeric has been shown in various studies to be able to help with fatigue both immediate as well as long term, this is great news for those of you feeling that crash mid afternoon. Instead of grabbing another sugar laden snack perhaps a fresh grated salad with turmeric is the answer.
2) HELPS PROTECT AGAINST CANCER:
This powerhouse of a food has antioxidant properties that help protect our cells against free radicals which affect our cellular DNA and can lead to cancer.
3) REDUCES INFLAMMATION:
Inflammation in the body has been proven to be one of the underlying causes of many different illnesses in the body. If we can keep our body in a balanced state we are more likely to remain healthy throughout life. So use turmeric's anti inflamatory power to heal the body.
4) IMMUNE BOOSTER:
With the cold weather upon us everyone is looking for a way to boost their immune system and stay away from the colds and flus circling around us. Well turmeric may be the solution your have been looking for all of these years. It has antibacterial, antifungal and antiviral properties that can boost and protect our immune system.
5) HELPS DEPRESSION:
Feeling down in the dumps, then include some of this wonderful food to help your mood. Clinical studies have shown that turmeric has a similar effect on the body as Prozac but of course it is NATURAL.
Go to your local market or grocery store and see if they have it in stock if they don't then look online because their are many local farmers who may provide this wonderful food along with other seasonal veggies and fruit to add to your diet. Plus it adds a brilliant colour to brighten up any dish!
Feeling overwhelmed in the morning to get everyone ready for work or school, uninspired by the same breakfast foods and looking for something that is healthy and that will get you through the mid morning lull. Pairing high fibre foods with a healthy source of protein and fat is essential to health. By eating a well balanced breakfast you will be waking your body up from it's starvation mode during sleep, you will kick start your metabolism to burn calories throughout the day, and you will feel great.
Breakfast doesn't have to be something that takes a lot of time to prepare, and this also means it can be more then a sugar filled bowl of cereal that does not contain any vital nutrients for optimal health. Give these two a try and see how you feel throughout the day. We hope you enjoy your super food charge.
CHIA SEED PORRIDGE
SOAKED DELICIOUS OATS PORRIDGE
If you are looking for more recipe ideas keep your eyes open for future posts. We love to share our ideas with clients and those looking to add a bit of something new to their eating plan.
Stay healthier longer with whole natural foods.
Debbie Vanderboom is a Nutritional Advisor and foodie who loves using fresh, wholesome food to nourish the body. Educating her clients on the importance of choosing healthy foods on a daily basis is her focus. She provides her clients with recipes, resources and meal plans to help develop healthy eating habits for life.
Be Natural Nutrition
Consultations held at:
Bridge Street Mill, Bridge Street
Witney, OX28 1YH
(alternative locations can be arranged)