Eating before and after a workout

Eating Before and After a Workout

Before


Eating before you work out is very important, it fuels your body and feeds your muscles. 
Anywhere from 3hrs to 30mins before is ideal. That seems like a big-time frame but I look at it like this if you are eating a Full well-balanced meal you probably want to keep it around the 2-3hr mark, if you’re having a lighter meal/snack its ok to eat it closer to your workout time. I typically try to keep it around the 2hr. – 1 1/2 hr. mark. 
I find for me it gives my body the energy and fuel it needs and I don’t cramp up while working out.

Find what works best for you!
Types of Food to eat Prior include HEALTHY CARBS with some Protein.
Examples:
– Fruit (Banana, Apple)
– Oatmeal
– Smoothie
– Sweet Potatoes
– Whole Grains
– Eggs
– Chicken Breast

After
You NEED to eat after a workout. This helps you repair and strengthen all the muscles you just used and helps to Replenish your body. 

You want to try and keep it within 20-60 mins post workout.
Think PROTEIN with some healthy Carbs!
Examples:
– Eggs
– Chick Breast with Veggies
– Fish
– Fruit with Nut butter
– protein bar or shake
– Chocolate milk
– Nuts & dried fruit


Also, DON’T forget to drink plenty of WATER before, during and after a workout.

Staying Hydrated.

How much water should I drink every day?

Why is drinking water so important?

These are questions I have asked myself many times.

Below are some easy ways to remember how much you need, why your body needs it and some helpful tips to reach your daily goal.

So How much do you really need?

Equals number of oz.
Divided by 2
Your Weight (lbs)

(Example 160lbs / 2 = 80oz.)

Some Benefits to drinking water:

– Keeps you skin looking healthy

– May prevent headaches

– protects joints

– energizes muscles

– increases metabolism

– more energy

– Protects internal organs

– Regulate body temperature

At first it can seem a bit daunting … I definitely asked myself how am I supposed to drink this much water in one day?

But it is possible!

Here are some tips and tricks to reach your goal:

– pick favorite mug/glass/bottle you love drinking from.

– add flavor using lemons, limes, cucumber, some berries.

– keep full jug/ glass beside you… if you see it you’ll remember to drink!

– get an app to remind you

– start a water challenge with your friends and family

– Take a water bottle and Mark times of the day on it.

– set small goals within the day.

  • Before I have a shower drink one glass,
  • after I have a shower drink one glass,
  • at breakfast drink 2 glasses and so on.

Remember Water is the BEST thing you can put into your body!

Recipe: Mashed Cauliflower

My name is Sheila Daniel and I am writing some blogs for Body Design Fitness. I am 53 years old and living with kidney failure due to a hereditary kidney disease. Because of my condition, I  have been working harder to increase my health and fitness in order to be healthy enough for a kidney transplant. I have always been interested in health and nutrition and completed the Integrated Health program in 2003 with a Registered Holistic Dietitian designation. Though I do not currently work in that field, I am pleased to share some information and recipes. I hope you enjoy these blogs! 

One of the foods I love, especially during all the holiday season dinners, is mashed potatoes. As I need to watch my weight, and watch my potassium due to kidney disease, I found some yummy alternatives. 

Creamy Mashed Cauliflower 

8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
⅓ cup nonfat buttermilk (see Tip)
4  teaspoons extra-virgin olive oil, divided
1 teaspoon butter
½ teaspoon salt
Freshly ground pepper to taste
Snipped fresh chives for garnish

Preparation 15 minutes 
Ready In 30 minutes

Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with ¼ cup water, cover and microwave on High for 3 to 5 minutes.) Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition information 
Serving size: ¾ cup
Per serving: Kcal 107, Fat 7 g, Saturates 1 g, Fiber 4 g, Carbs 10 g, Protein 5 g, Sugars 5 g, Sodium 339 mg

Celeriac, Apples and Horseradish Mash – serves 4

1 celeriac peeled and roughly chopped
2 eating apples, peeled and roughly chopped
1 tbsp creamed horseradish

Preparation 10 minutes
Ready in 20 minutes

Put the celeriac in a large pan of water and bring to the boil. Cook for 15-20 mins until tender, adding all the apple apart from a few pieces, for the final 5 mins.
Drain well and return to the pan, then mash until smooth. Stir through the horseradish and some seasoning. Garnish with the remaining apple slices, if desired.

Nutritional Information 
Per Serving – Kcal 73, Fat 2g, Saturates 1g, Carbs 11g, Sugars 9g, Fibre 11g, Protein 3g, Salt 0.5g

Enjoy!

Sheila Daniel, RHN 

Natural Detox Recipes

Natural Detox Recipes 
Further to last weeks blog on natural detox, here are some quick and easy recipes to help with your detox. 

Green Smoothie – 1 serving

1 cup filtered or spring water
2 cups spinach 
1 cup romaine lettuce
½ cup celery
1 small pear
½ banana
1 Tbsp fresh lemon juice

Add water, chopped spinach, chopped romaine lettuce and chopped celery to the blender. Starting the blender on a low speed, mix until smooth. Gradually move to higher speeds and add the pear, then the banana and lemon juice. Enjoy immediately or sip throughout the day. 

Eat Your Greens Detox Soup  – Serves 3 
Prep Time – 25 Minutes 
Cook Time – 20 to 30 Minutes 

1 ½ teaspoons coconut oil or olive oil
1 sweet onion 
3 cloves garlic
3 cups sliced cremini or white button mushrooms 
1 cup chopped carrots
2 cups chopped broccoli florets 
Fine grain sea salt and freshly ground black pepper, to taste
1 ½ to 3 teaspoons grated peeled fresh ginger
½ teaspoon ground turmeric
2 teaspoons ground cumin
1/8 teaspoon ground cinnamon 
5 cups vegetable broth
2 large nori seaweed sheets, cut into 1 inch strips (optional)
2 cups torn kale leaves
Fresh lemon juice, for serving (optional)

1.      In a large saucepan, heat the oil over medium heat. Add the onion and garlic and sauté  for about five minutes, until the onion is soft and translucent.
2.      Add the mushrooms, carrots, and broccoli and stir to combine. Season generously with salt and pepper and sauté for five minutes more.
3.      Stir in the ginger, turmeric, cumin, and cinnamon and sauté for one to two minutes, until fragrant.
4.      Add the broth and stir to combine. Bring the mixture to a boil and then reduce the heat to medium-low and simmer until the vegetables are tender, 10-20 minutes.
5.      Just before serving, stir in nori (if using) and kale and cook until wilted. Season with salt and pepper and a squeeze of fresh lemon juice, if desired. 

Sheila Daniel, RHN