Clean Eating, Diet, Health, Healthy Eating, Recipes, Weight Loss, Workout

Plant Based Pre & Post Workout Snacks

Recently, I’ve had a few clients who have a plant based diet and they have asked me for ideas of what to eat before and after their workouts.  Many people get confused on what to eat, so I wanted to share some of my favorite options that are perfect not just for someone who has a plant based diet, but anyone.

What to Eat Before Your Workout: The key is to remember that quality of your workout will depend on how fueled it is before the workout. Your body has to pull energy from somewhere and it’s much easier to pull it from calories that are consumed within an hour of your workout, then pulling stored energy that your body uses for other daily functions. Focus on eating more carbs based foods 30 – 60 minutes before your workout.

  • Oatmeal or Overnight Oats: This is one of my favorites, mainly because I workout in the morning and this “breakfast” food just makes sense to me.  Plus, it’s whole and takes a while to digest, so it can help to keep you fueled, especially if you are working out for longer than 45 minutes.
  • 100% Whole Grain or Sprouted Grain Toast with Pure Honey or Real Fruit Spread: This is one of my dad’s go to pre workout snacks and he swears by it for his long cardio sessions.  The key is to make sure that you choose 100% Whole Grain or Sprouted Grains, which helps with the slow digestion of the carbs coupled with the fast digesting carbs with the honey or fruit spread.
  • Apple or Banana with a Tbsp of Nut Butter: This is an easy pre workout snack that doesn’t feel as heavy as the oatmeal or the toast.  This is my favorite for a HIIT or Circuit Training Strength workout.
  • Kind Bars: I am not a big fan of bars, but I do like Kind Bars because I can recognize all of the ingredients in them, they are easy to take with me on the way to the gym, and they taste like a candy bar. 🙂
  • Fruit Juice or Smoothies: This is typically my last resort, as most fruit juices and smoothies are packed with sugar and don’t give you a lot of substance and I feel really full, but when I’m in a real crunch, I will grab a bottle of 100% Orange Juice or grab a Smoothie and drink half.

What to eat after your workout: The key here is to make sure that you have a mix of protein and carbs.  I know that this sounds crazy, but after a workout, while your muscles are going into repair mode (where protein is key), your body is still burning calories and can burn them with carbs that you use to replenish your body after the workout. I highly recommend that you consume your post workout meal or snack within 30 minutes of your workout.

  • Meal Replacement Shake: As you know, I’m a big fan of Shakeology and this is my all time go to post workout Shake, because it’s more than just protein, it’s a true meal which includes not only carbs, but also minerals, vitamins, adaptogens (which also help with the post workout recovery), super greens (to help reduce the acidic ph levels, which also help with reduction of inflammation), and so much more.
  • Chocolate Milk – This can be Soy Milk or Dairy Milk, both options are a great mix of protein and carbs and easy to digest and great when you are in a pinch.
  • Hummus with Veggies and Whole Grain Pita: This is a great snack, especially if you want something more savory.
  • Green Salad with Lean Protein & Veggies: Your protein options can be tofu, edamame, hard boiled eggs, tempeh, nuts, seeds, or beans.  Aim to use a vinegar based dressing.
  • Peanut Butter & Jelly Sandwich or a Hummus & Veggie Sandwich: This is the perfect balance of protein, carbs, and healthy fats. Many people think sandwiches are not healthy, it’s a matter of the bread you choice, the condiments/fillings that you use. Here’s my tips on how to make a Healthier PB&J

 

Hopefully, this will give you some ideas of what to eat before and after your workouts! 

Beachbody Products, Clean Eating, Diet, Health, Healthy Eating, Recipes

What Can Shakeology Do For You?

So many people have been asking me about Shakeology and why I love it so much.  To be honest, and I can only speak for myself, I love the fact that no matter how clean or healthy I try to eat, I know for a fact that Shakeology will always be my healthiest meal of the day!  When I first started drinking Shakeology, about 3 years ago, my diet was pretty crappy. I was the girl who would eat a dozen Krispy Kreme doughnuts in one sitting and rarely ate the required amount of fruits and veggies.  So, obviously, my body wasn’t in the best shape and I wasn’t feeling the best that I could.  When I started drinking Shakeology, the first thing that I noticed was that my energy levels dramatically increased. It was pretty crazy, because before I would feel groggy and drag throughout the day.  After about 6 days of drinking Shakeology, I was more alert and able to finish the day strong.  Next, I noticed that my digestion and stomach pains began to go away.  This may be TMI, but I was finally “regular” and I didn’t notice the stomach bloat.  By the end of 3 weeks, I had lost 5 pounds and noticed that my skin was clearer and my nails were growing and were stronger.

Fast forward 3.5 year later and I am still drinking Shakeology everyday. Shakeology now has 6 flavors to choose from – Chocolate, Greenberry, Vanilla, Strawberry, Vegan Chocolate, and Vegan Tropical Strawberry. You are able to get servings of fruits and vegetables, protein, amino acids, vitamins, minerals, superfoods, supergreens, and more! Yes, you will get a daily dose of dense nutrition that will help you lose weight, increase your energy, improve your digestion & regularity, and make sure that you are getting all of the good stuff in! But, it also, tastes like a dessert! My favorites are mixing in Peanut Butter and Bananas into the Chocolate, OJ and Frozen Mangoes to the Strawberry (tastes like a tropical treat), Almond Butter & Almond Milk to the Vanilla (tastes like cake batter) or even add Trop50 Lemonade and frozen berries to the Greenberry. Yes, don’t they all sound awesome!?

As you can tell, I’m a true fan of Shakeology and it has been a life changer (literally) for me. If you want more information about Shakeology, comment below or you can visit http://www.myshakeology.com/allisontibbs.

Clean Eating, Diet, Health, Healthy Eating

Are You Getting Enough Protein?

Many of my friends and colleagues have been toying around with the idea of going vegan, semi-vegan, or vegetarian and have been asking me for tips and advice on how to get started.  After my experience on the Ultimate Reset, where you are pretty much vegan majority of the 21 days, I was pretty sold on how amazing being vegan makes you feel.  I was also lucky that I had a pretty specific meal plan that ensured that I was properly fueling my body to ensure that I didn’t indulge on the wrong things or eliminate the right things.  However, many people who make the decision to eliminate meat and/or dairy/animal products from their diet, struggle with eating enough protein.  In this case, they are setting themselves up for failure, because most of the time they default to loading up tons of carbs, which increases the chances of cravings and binging on foods.

For example, I had a friend who decided to go semi-vegan (she gave up everything except eggs), but she began to gain weight and looked bloated around her mid section.  She found herself eating tons of potatoes and rice and bread, because she couldn’t get full.  She wasn’t getting enough protein in her diet and she was seeing adverse effects of going semi-vegan.  To ensure that you are getting enough protein, even if you do Meatless Mondays, try to incorporate some of these vegetables in your diet that pack a pretty nice protein punch:

  • Spinach
  • Kale
  • Artichoke
  • Asparagus
  • Broccoli
  • Brussel Spouts
  • Beans & Lentils
  • Beets
  • Alfalfa Sprouts
  • Quinoa
  • Peppers
  • Cucumber
  • Nuts

Protein is a key component needed for the growth, maintenance, and repair of your cells in your body. It is also a major part of all of the muscles, organs, and tissue, which also means that it is a part of many major body functions like digestion, delivering oxygen and nutrients to your cells, and even your metabolism, among other things. So it is important that even if you eliminate the meat, that you are supplementing your protein intake in other forms, preferably in the form of whole foods, like the ones mentioned above.  Or trying out Shakeology, which has a good dose of protein from various plant based sources.

For more information on how to transition into a vegan or vegetarian diet, feel free to reach out and I can help you with that.  Email me at allisontibbs@beachbodycoach.com.

Clean Eating, Diet, Healthy Eating, Recipes

Banana Oatmeal Cookies

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I heard of a recipe where you use oatmeal and bananas to make cookie and as I looked on my kitchen counter I saw that I had 2 very ripe bananas that I was about to throw away. Instead, I decided to try this recipe.

2 Very Ripe Bananas
1 cup of oatmeal
Tbsp Cinnamon
Tsp Nutmeg
2 Tbsp Chopped Walnuts (I used regular, but next time I will toast them.)
Dash of ginger

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Mix everything together (I used my KitchenAid standing mixer, but a spoon would do the job) until it was all combined. Spoon drops on to a greased cookie sheet and bake for 15 minutes on 350 degrees.

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They came out soft and chewy. They weren’t too sweet and I had a small glass of unsweetened vanilla almond milk. It was awesome! The next time I will probably add peanut butter or Vegan Chocolate Shakeology Powder (or protein powder) for an extra oomph!

Try it out and let me know your thoughts!

Beachbody Products, Beachbody Programs, Clean Eating, Diet, Healthy Eating, Motivation, Recipes

My Results on the Ultimate Reset

Check out my journey on the Ultimate Reset.  For 21 days, I focused strictly on improving my diet in order to reset my body back to its “factory settings”.  I made the decision to do this because even with all of the working out I was doing, I still wasn’t 100% happy with my body. I knew that my diet had a lot to do with it.  I decided to do the Reset with a group of other Beachbody Coaches. I cannot be happier with the results.  I am so excited to finally be able to look at my body and be 100% happy with how I look.  If you want to have a body that you can be proud of, it all starts with the way that you fuel your body and the Reset can help you out!  Check out the video and let me know if you have any questions. You can email me at allisontibbs@beachbodycoach.com or you can find me on facebook.  I will begin to hold monthly Reset Challenges and you are always welcome to join! The next one starts on February 6th, visit www.myultimatereset.com/allisontibbs to learn more and order!

Clean Eating, Diet, Health, Healthy Eating, Recipes

21 Ways to eat more fiber (includes recipes)

21 Ways to eat more fiber, includes recipes!

For those of you looking to lose weight, one thing I would suggest is to include foods that are high in fiber in your diet.  Fiber helps to keep you fuller longer and also help with digestion and keep you regular.  All good things! Here are 7 foods that are packed with Fiber and some suggestions on how to prepare them.

1. Peas

  • Add frozen peas to pasta dishes, whole wheat of course 🙂
  • Add frozen peas to ground turkey when making tacos or lettuce wraps
  • Check out this recipe for a Low Fat Mexican Paella

2. Broccoli

  • Add it to a stir fry with chicken breast, peppers, carrots, onions, and mushrooms
  • Order it on your next pizza, ask for extra sauce and lite on the cheese. Add other veggies, too!
  • Check out this recipe from Ina Garten – Parmesan Roasted Broccoli

3. Artichoke

  • Add canned artichoke hearts to your salads
  • Another great pizza topping
  • Check out this recipe to roast an artichoke

4. Avocado

  • Add to sandwiches to replace mayonnaise (It has a nice buttery texture similar to mayo)
  • Dice it up and add to salads or to top on black bean or vegetable soup
  • Make guacamole – Check out these recipes

5. Beans

  • Add canned (and rinsed) beans to a salad
  • Grind up chickpeas with olive oil, lemon and salt for a quick hummus recipe
  • Use your crockpot to make hearty soups – Check out this black bean soup recipe

6. Raspberries

7. Oatmeal

  • Replace oatmeal for breadcrumbs in meatloaf or meatballs as your binder
  • Add it to your smoothies or Shakeology for a heartier and nuttier taste
  • Use your crock pot to make your oatmeal, try this recipe

Hopefully, you can use these tips to incorporate more fiber into your diet.  Comment below if you have other suggestions or recipes!

Beachbody Products, Clean Eating, Diet, Healthy Eating, Recipes

New Shakeology Recipe: Purple Reign

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Last night, after a day of traveling across country to San Francisco, I was pooped by 8PM. I was too tired to even prepare dinner and traveling while on the Reset can be a bit of challenge. Problem was solved when my friend, Andrea, suggested we have Shakeology for dinner!

She created this amazing recipe that I now call “Purple Reign”, which includes blackberries, a banana and almond milk combined with Tropical Strawberry Shakeology. I haven’t had fresh blackberries in years and this was a pleasant surprise. I did some research on blackberries and here is what I found!

1. They are super high in fiber, one of highest among fruits, which promotes healthy digestion and reducing the risk of heart disease.

2. They are Rich in vitamins and minerals, including Vitamin C which helps with boosting immunity and Vitamin K which helps with calcium absorption.

3. They have high levels of phenolic acids which, besides having many other potential health benefits, are antioxidant compounds known as powerful anti-carcinogenic agents.

When you couple this with the power of Shakeology, you have a power packed treat!

Here is the recipe:
1 scoop of Vegan Tropical Strawberry Shakeology
8 – 12 oz of Almond Milk
1 ripe banana (almost too ripe)
1 cup of fresh blackberries (frozen is okay too)
Handful of ice

Blend until smooth. It should create a beautiful dark purple color. The banana will provide additional sweetness if the berries are a bit tart. Also, blend a little bit longer than you normally would to grind up the seeds. Pour in a cup and enjoy!

Let me know how you like this recipe!

Beachbody Products, Clean Eating, Diet, Health, Healthy Eating, Recipes

Peanut Butter Cups (Healthy Edition)

Peanut Butter Cups
(Makes 12 Peanut Butter Cups)

So, a lot of people keep asking me for more ways to eat healthy during the holidays but still feel like they are treating themselves.  Well, here is another one for you out there. One of my candy favorites are Reese’s Peanut Butter Cups, but they are packed with sugar and empty calories. So, when I found this recipe, I was ecstatic! Give this a try if you are a fan of chocolate and peanut goodness! Plus, there is a nice surprise to make it more suitable for the holidays – pumpkin! Enjoy!

¼ cup dark chocolate chips
2 scoops Chocolate Vegan Shakeology
1 Tbsp. psyllium husk powder
½ cup pumpkin puree (canned)
8 mini cupcake liners
6 tsp. natural smooth peanut butter,

1. Preheat oven to 350 degrees. Place chocolate chips in small oven-proof bowl and heat in oven for 15 minutes or until melted.
2. While the chocolate is melting, place Shakeology, psyllium husk, and pumpkin puree in food processor. Pulse until it forms a dough.
3. Divide dough into 12 small balls and portion into each cupcake liner. Press dough down into a flat disk with depression in the middle. Place ½ tsp. peanut butter into each depression.
4. Remove chocolate from oven and stir to melt completely. Drizzle evenly over each cup and spread to create a thin chocolate layer on top (about ½ tsp. chocolate per cup).
5. Freeze for 30 minutes or until chocolate hardens.

Nutritional Information (per serving):
Calories: 75
Carbohydrates: 9g
Protein: 4g
Fat: 3g
Sodium: 43mg

Beachbody Products, Diet, Health, Healthy Eating

9 reasons to think PINK this Valentine’s Day

Everyone knows that I’m a Shakeology addict and I am super excited for Valentine’s Day (not because I hot date lol) because I get to order the newest addition to the Shakeology family!  Tropical Strawberry Shakeology®—just the sound of it makes you want to enjoy a tall glass on a sandy beach. But there’s so much more to it than just an enticing name. What’s in it? What’s the serving size? When can I get some? Here are some answers…

1) Take a walk on the light side. Tropical Strawberry Shakeology is a new, light, refreshing flavor featuring strawberry, banana, pineapple, papaya, and coconut. And it’s easy to customize with any of your favorite additions.

2) Savor the new flavor. In a coco-nutshell, Tropical has a taste and texture so delicious and smooth, you won’t believe it’s vegan!

3) No animals allowed. Tropical is a completely plant-based formula with NO animal products. This makes it very easily digested and assimilated by your body.

4) Blinding you with science. Our proprietary vegan protein blend contains all 9 essential amino acids. It also contains a protein blend featuring raw, sprouted, fermented brown rice protein, along with sacha inchi, chia, flax, quinoa, amaranth, and spirulina.

5) Superfoods to the rescue. Tropical also includes NEW superfoods, including coconut flower nectar, luo han huo, Himalayan salt, and konjac root. All of the key nutrients come from natural whole foods. There are no added vitamin or mineral isolates and no fortification.

6) Get your mac on this Valentine’s Day. Maca, that is. Just like Chocolate and Greenberry, Tropical also contains maca powder (root), which carries strong libido-enhancing properties. Maca also helps increase stamina and energy levels, calms the nerves, and contributes to overall well being.

7) Try Tropical on for size. This delicious new Shakeology flavor is available in both 30-day bag and single-serve packettes. What’s more, you’ll also find it available in Challenge Packs by the end of this month!

8) Sweets for my sweet. Want a bunch of great new ways to enhance your shakes? You will get a recipe calendar with 30 fresh new recipes with your order.

9) Eager to try Tropical right away? Can’t say I blame you! Go to www.myshakeology.com/allisontibbs this Valentine’s Day to fall in love with our new flavor!