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! 

Clean Eating, Diet, Recipes, Weight Loss

Recipe: Roasted Garlic & Pesto Spaghetti Squash with Tomatoes & Parmesan Cheese

I love pasta and I eat it often, (Gasp! Yes, I eat carbs and soon I will be creating a post about “The Skinny on Carbs”), but sometimes I don’t like dealing with the “Gluten Baby” that I get when I eat pasta.  You know, when you stomach blows up and looks like you are pregnant, LOL.  Spaghetti Squash gets a bad wrap, because to be honest, most people don’t know how to make it taste delicious.  They either don’t season it at all or they use the basics, like salt, pepper, and seasoning salt.  The great thing about the Spaghetti Squash is that it is pretty mild in flavor and if season it properly, it can have crazy amazing flavor.

So, here is how I make mine and my latest recipe that I made today for lunch.

Roasted Garlic & Pesto Spaghetti Squash with Tomatoes & Parmesan Cheese

  1. Cut the Spaghetti Squash in half and scoop out the seeds in the middle.
  2. Rub 1Tbsp of Coconut Oil on the inside of the squash.
  3. Season liberally with herbs and spices of your choice. I used Tastefully Simple Seasonings that I ordered from my friend Sara (click the link to order). I used Garlic Garlic and Tomato Basil Pesto.  Both have great flavor and not very salty.
  4. Pour a little bit of water into a glass baking dish (I’ve tried metal and it doesn’t come out as good).
  5. Place squash cut side down into the glass dish and bake for 25 – 35 minutes, until the skin is tender to touch and gives a little when you squeeze it.
  6. Let it rest! I know that the house will smell amazing when you are cooking it, but resist the urge to dig in right away. Wait at least 10 minutes for it to cool off.
  7. Rake the flesh with a fork, moving in direction where you are raking from the skin to the middle.
  8. Place into a bowl, add 1 diced tomato.  I used a beautiful ripe red tomato on the vine that I got from the Farmers Market this weekend.  It was super tasty and had a lot of flavor. (Roma tomatoes or even ripe cherry tomatoes would work as well.)
  9. Top with fresh cracked black pepper, Sea Salt, and some fresh grated parmesan cheese.
  10. Enjoy!
Roasted Garlic & Pesto Spaghetti Squash with Tomatoes & Parmesan Cheese
Clean Eating, Diet, Health, Healthy Eating, Recipes

Avocado Corn Salad

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Here is a healthy recipe that I found online on Skinny Town USA. This is a quick and easy recipe that you can make. Simply dice the veggies and make the dressing. Combine and I say let it sit for about 15-20 minutes in the fridge to let the veggies soak in the flavor.

This can be a great addition to a BBQ or picnic, but will also go great with grilled chicken or fish for a light and fresh meal that is packed with flavor.

Give it a try and let me know how it goes! Also, any suggestions to make it better???

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.