Today I will be sharing a recipe from my gourmet nutrition book. The total cooking time for this meal should be 8 minutes. This is a great recipe to pair with any post workout meal or can be used as a snack. You will receive 36 grams of protein, 8.4 grams of fat, 0 grams of carbohydrate, 0 grams of fiber, and 0 grams of sugar. Go ahead and try this recipe out, if you enjoy it be sure to share it with family and friends.
Sirloin steak 6oz(sliced)
Salt 2 pinches
Pepper 1 pinch
Olive oil spray
Fresh Garlic(minced) 1 tsp
Season beef evenly with salt and pepper. Preheat a non-stick pan on medium heat, lightly coat with spray and add the seasoned beef. Saute until lightly browned, stirring occasionally. Add in garlic and saute for 1 minute more. Remove from the pan and pair with a post-workout or an anytime side dish. Serves 1 large or 2 small
It's time to lace of those running shoes and enjoy a workout outside. Changing up your cardio routine through the week can be challenging. Most people see running as a boring type of exercise compared to high intensity training or circuit training workouts. Well to me running is meditation, a break from the strenuous workouts and time to connect with nature.
I usually pick two to three days out of the week to run. Each day is different and provides its own unique challenge. The first run will be distance based, so I will run three miles minimum. The second run will be focused on improving my mile time and the third run will be 1 mile as fast as possible. You don't have to set your schedule up exactly like this, but it gives you and idea how to program your workouts.
What I love about running is that the scenery, the weather, and your mood are always different. You will also notice people in your area who choose to run, walk, bike, or even skate so you can gain a social experience from running as well. Going online and searching for nearby trails, parks or routes through the city that others have already used are helpful. They're apps for running that you can download for free to connect with others in your area and log your workouts.
So whenever you don't feel like going to the gym and working out, always remember a run is cost free and right outside your house. Enjoy being in nature and the beauty it provides. I find myself just smiling during a run because its such a nice day out or I notice some trees that look nice. Also think about investing into a heart rate monitor so you can try and push yourself each run. I currently use a polar heart rate monitor and love it. It records my average and max heart rate and also tells me how many calories I burned. I hope you enjoyed this blog and plan on going for a run soon!
Today I will be sharing a recipe from a gourmet nutrition book I have at home. This recipe would fit well after a workout to refuel the body with a great source of protein, sugar, carbohydrates, and fats. You could also use this as a meal replacement in the mornings before you go to work or even the afternoon for lunch. This shake takes it to the next level by offering that peanut butter-chocolate tast combo we've all grown to love. I hope you all enjoy this recipe and be sure to share it so others have the chance to try it as well.
Rolled-oats 3 1/2 tbsp
Low-fat milk 1 cup
Low-fat cottage cheese 1 cup
Chocolate whey protein(equal to 25g)
Peanut butter 2 tbsp
Ice 1 cup
Combine all ingredients in a countertop blender. Blend on high until mixture is a smooth consistency. Serves 1 large or 2 small.
Good morning everyone I'm back with one of my favortie snacks and can't wait to hear some reviews on todays recipe. This recipe comes from the ufcfit nutrition manual and serves as the perfect snack in between meals. The snack will have you feeling full while providing a good source of protein, carbs and fiber. You can take this with you to work, pack it in your kids lunch, or make for some friends while at home. Hope you all enjoy this nutrient dense snack!
1 whole apple, sliced
2 tbsp. almond butter
Eat separately, or dip slices in almond butter
Todays recipe is from a gourmet nutrition book by Dr. John M. Berardi, Michael Williams and Kristina Andrew. This smoothie is a perfect post-workout meal providing 70g protein, 80g carbohydrate, 9g monounsaturated fat, 3.7 polyunsaturated fat, 0.2g omega-3 fatty acids, 3g omega-6 fatty acids,16g fiber, and 37g sugar. This could also be used for a meal replacement so pull out your blender and mix up this nutrient dense smoothie
Raspberries frozen 1 cup
Spinach 1 cup
Low-fat plain yogurt 1 cup
low-fat milk 1/2 cup
Cashews 1/4 cup
Fruit-flavored whey protein(equal to 50 grams) 2 scoops
fresh goji berries 2tbsp
Combine all ingredients in blender. Blend on high until desired consistency.
servings: 1 large or 2 small
Everyone has those days that nothing is working out for them. Whether your late for work, late for an appointment or maybe rushing to get the kids to school. Being stressed while driving causes road rage most of the time and it becomes easy to take out that anger on other drivers. Everyone has witnessed someone swerving in and out of traffic, yelling at another driver or giving the middle finger. Over the years one thing that has helped me stay calm and relaxed was learning to become a master of my breathing. Once you notice all the wonderful things about driving, other people on the road won't distract you. Your focus should be on where you need to go, not how fast you can get there. If you have to be somewhere at 10am and it takes 30mins to get there, leave 45mins to 1hour before to give yourself time. Look around you when your on the road, people tend to forget the beauty of nature. Also try listening to a podcast or relaxting music that will keep your heart rate at a steady pace. So next time someone honks at you or gives you the middle finger just smile back and wave. Remember to enjoy the drive and have an amazing day.
In between meals we all tend to become hungry, but choosing a healthy snack is difficult for some of us. Today's recipe will be a snack that you can fix up in a short amount of time and will provide you with energy immediately.Thank you to the ufcfit nutrition manual for providing this and im glad I could share it with everyone.
1/2 banana, sliced
1/4 cup strawberries, sliced
2 pieces of favorite whole-grain or gluten free bread
2 Tbsp. almond butter
1. Lightly toast bread
2. Smear almond butter on bread slices, and pack with banana and strawberries
Today I will be sharing a recipe from the food network. Salmon is nutrient dense providing protein and omega-3 fatty acids that will help with muscle/tissue growth, a healthy heart, and brain function. This recipe is great for lunch or dinner, so fire up your grill and enjoy this delicious meal.
3 table spoons light brown sugar
1 tablespoon honey
2 table spoon butter
1/4 cup Dijon mustard
2 tablespoons soy sauce
2 tablespoons olive oil
1 tablespoon finely grated ginger
salt and freshley ground black pepper
8 salmon fillets, 6 ounces each
On the side burner, melt the brown sugar, honey and butter in a small saute pan over medium-high heat. Remove from the heat and whisk in the mustart, soy sauce, olive oil and ginger. Let cool.
Preheat grill to medium heat. Brush salmon with vegetable oil and season with salt and pepper to taste. Place the salmon skin side down on the grill. Coat the flesh of the salmon with the brown sugar mixture. Grill for 6 to 8 minutes to medium doneness, turning once after 5 to 6 minutes.
prep: 1 hr 30 mins
cook: 15 mins
The breakfast bowl is by far one of my favorite meals to start the day with. It provides your body with complex carbohydrates, healthy fiber, protein, vitamins and minerals to improve your overall well-being. I usually exercise in the morning so I will prepare this as soon as I get home to refuel my body.
1/2 cup buckwheat or oat bran
1/4 cup blueberries
1/2 cup strawberries
1/4 cup raisins
1/2 sliced banana
1 Tbsp. all-natural peanut butter or almond butter
1 Tbsp. ground flaxseed
Pinch of cinnamon
1 cup water
1. In a medium saucepan, bring 1 cup of water to a boil
2. Reduce flame and mix in berries and oatbran, stirring often until desired consistency is reached
3. Mix in flaxseed, raisins, and cinnamon
4. Pour into bowl and add peanut butter or almond butter. Top with banana
5. Add in a dash of almond milk or water to thin out oat bran, if desired.