Hydrate with Antioxidants

My new favorite way to drink water = Ice Cold H20 + Splash of Pomegranate Juice We could all use a little extra hydration in the summer months, but sometimes tap water is…unexciting. I keep a bottle of Pom Wonderful at … Continue reading

Sleeping Late & Dessert for Breakfast

Monday sucks.  It’s painful for almost everyone.  Today I attempted to keep my bad mood under control by making two decisions last night. 

  1. I turned my 5:30 alarm off and I slept until 7:30
  2. I prepped a magically decadent breakfast

Monday Fuel

I typically wake up around 5:30-6:00 on Monday mornings to workout, but as I climbed into bed last night I realized how sore I felt from that morning’s weight lifting session.  It has been a crazy couple weeks with new clients and a new workout regimen so I am stepping out of my routine for some rest.  Wow, 9 hours of sleep has me feeling like a new woman.  Sleep is the new cardio. 

When I went to prep my breakfast last night I realized there was only about half a serving of yogurt left, so I improvised and made the most decadent breakfast of my life.  It was like eating peanut butter pie for breakfast, but better, because it was filling fuel not empty calories. 

I zoomed to the office this morning so excited to dig into my breakfast jar.  Catching up on emails is so much more fun when you are shoveling delicious food down your throat. 

Here is what went into my morning jar: 

I mix all the ingredients together and let the jar sit in the refrigerator over night.  This allows the flavors to really soak into the yogurt.  The chia seeds expand into gelatinous fibrous omega-3 fatty acid sprinkles. 

This recipe is full of healthy fats and 19 grams of protein to keep you full and satisfied until lunch! There is no added sugar (or artificial sugar), so you wont crash like you will with a bowl of cereal.  I even counted calories for all you number crunchers and with my portions it was 380 calories.  That is one gram of protein for every 20 calories.  Vegetarians rejoice!

Give it a whirl or make your own version, it will make your regimented morning a tad more exciting.  Report back!

Be Prepared Not Hungry

I love the ease of meal prepping.  It keeps me (and my clients) from eating out during the busy work week and and controls our portion sizes.

1/2 Banana, 1/4 cup blueberries, about 1/2 cup yogurt, 1 Tbsp raisins, 2 Tbsp KIND quinoa granola

1/2 Banana, 1/4 cup blueberries, about 1/2 cup yogurt, 1 Tbsp raisins, 2 Tbsp KIND quinoa granola

I don’t love eating the exact same breakfast, lunch and dinner for 5 days straight.  I also don’t like when food tastes/looks like leftovers.  Many meal preps are done on Sunday for the whole week, which I do on my super busy weeks. I prefer to break up my personal prepping, this keeps ingredients fresh and exciting. 

For example, I will prep my breakfast for Monday and Tuesday on Sunday night and repeat with slightly different ingredients on Wednesday night for Thursday and Friday.  On Wednesday I have enough time in the morning to make my breakfast at home, so I will cook up an egg scramble or something more labor intensive.  Eating healthy  and clean is satisfying when you are using fresh, flavorful and interesting ingredients. 

When it comes to my yogurt jars I have a couple staple ingredients: plain Greek yogurt (I like FAGE) & half a banana.  I rotate the other add ins to avoid meal boredom.  I will usually pick two from the following list to spice up my breakfast jar: 

  • Chia seeds
  • KIND’s quinoa granola
  • Gluten free rolled oats
  • Berries
  • Raisins
  • Apple slices
  • Coconut flakes
  • Cinnamon
  • Raw unsalted almonds
  • Raw unsalted walnuts
  • Almond Butter (Raw Unsalted Chunky)
  • Peanut Butter Powder
  • Whatever fun fruit I receive in my farm basket 🙂

This week my farm basket included blueberries, so into the jar they go! The photo above is from my Wednesday night meal prep.  The size of my breakfast jars vary slightly to accommodate my appetite.  If I know I have a later lunch or I am particularly starving, I will grab a larger portion. 

I like to fill my morning with healthy fats and protein like yogurt, nuts, chia and quinoa granola.  The fruit adds antioxidants, fiber and flavor. On Wednesdays and weekends I do eggs with lots of greens because I have the time.  Breakfast sets the tempo for your day, so start your day with something clean and satisfying.

I share this with you all because I am very passionate about making healthy food appealing to my clients.  I love taking over kitchens to prove how easy healthy eating can be.  Losing weight is not just about what you eat, but when you eat! Going hungry is no way to treat your metabolism.  If you are interested in a meal prep lesson feel free to contact me directly or through the Storm Fitness website.  Just mention Broke Girl Fitness or me (Gen) in your online contact. 

If you are wondering about my lunch and dinner meal preps, stay tuned for a post in the future 🙂

Avocado Protein Pops

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A Popsicle just screams summer to me.  Like everyone else, I grew up downing Freeze-E pops and chasing the ice cream truck.  Today there are tons of healthy pops you can find in the grocery store that do not contain high fructose corn syrup or unnatural dyes.  It can still be a little more fun to make your own sweat treat.  I wonder how well muscle milk freezes? Tehe

A friend sent me this link via Facebook for an Avocado-Lime pop last week.  I doctored it up and improvised with ingredients I already had at home.  Here are the ingredients I used:

Ingredients:

Directions:

  1. Throw all your ingredients in a blender and run until smooth
  2. Pour into a Popsicle mold and store in the freezer for a minimum of 2 hours
Look at that green creamy goodness

Look at that green creamy goodness

I tried a pop after a very very hot and humid run with my good pal Amanda Bacon, who’s mom actually supplied the recipe.  What would I do without Bacon women?It’s creamy, delicious and actually pretty filling. It tied me over until my dinner date at 8:00 pm.  The healthy fats in the almond milk and avocado keep you satiated while the whey protein feeds your muscles after a hard workout.  The potassium in the banana helps prevent cramping and adds sweetness. Every part of this recipe (my version)  is wholesome and natural.  The original recipe I referenced uses Stevia, which is a processed zero calorie sweetener that is advertised as all natural.  However, Stevia is only all natural when you extract  oil straight from the Stevia plant.  The granulated Stevia you buy in the store has been spliced and processed to create another zero calorie product, which is why I added the banana for sweetness and omitted the Stevia.

As for the protein powder, I would have used vanilla if I had it. But I only had chocolate and a few samples of Warrior Whey’s special flavors, one of which was green tea.  I will definitely make a variation of this Popsicle in the near future, or as soon as I finish all my Avocado Pops.

Have a safe and fun 4th of July weekend!

Product Review: Smart Bar

1001555_611192732307519_882851334_nIf you don’t live in the Virginia Beach area, you have probably never heard of Smart Bars.  I only came across these hand made bars while scanning through WordPress myself.

Being a personal trainer means I am always on the go,  my dinner often consists of protein bars, green smoothies or whole fruit.  Over the years I have become very picky when it comes to the protein and snack bars I chose.    Many products marketed as healthy are filled with sugar, chemicals, and non food ingredients with a name more than 3 syllables long.   I have my “go-to” snacks, but I am always looking for something new–for myself and to recommend to clients.

When I am looking for a nutritious snack, I look  at the ingredients first.  You want to make sure you can pronounce everything on the list.  In addition I like to keep sugar under 8 g when choosing a snack or protein bar.  If the sugar is relatively low and the bar is made with all natural ingredients, you are usually in a good place.  Protein is always a plus. One sneaky nutrition fact to be looking out for is Sodium, which fills so many “health” foods.  I don’t worry about the fat content. If the bar is filled with healthful and natural ingredients like almonds and walnuts, it’s good fat and will keep me full through all my evening sessions.

Lets talk about Smart Bar now.  Smart Bar is created by Matthew May, a chef in Virginia Beach.  He makes the all natural granola bar by hand with whole food ingredients.  The round granola bar uses only 9 ingredients and contains no preservatives.  It’s also gluten free! The snack bar is advertised as “perfect for breakfast”, “perfect for lunch”, for “before or after your workout” and as an “anytime” snack.  Take a look at the label here:

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I had half of a bar this morning and it is very tasty.  You can pick out all the ingredients as you nosh.  It is a chewy vs. crunchy granola bar, like a bowl of steel cut oats without the nuisance of dishes to clean.  I had a bowl of fruit around 8 am and half a Smart Bar around 9:30 am and I was full and satisfied until 1:00 pm.  All the ingredients in this product are things I enjoy on their own (dried fruit and chocolate are my weaknesses), so it is no surprise that I enjoyed the flavors and texture of Smart Bar.

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I love the round shape, you trick yourself into thinking it is a cookie

I was a little surprised by the sugar content.  This all natural snack bar has 2 g more sugar than a snickers bar.  I would like to see honey  further down on the list of ingredients.  However, dried fruit is pretty high in sugar as well, so that could be another culprit.  I would not recommend this bar for anyone who is watching their carbohydrate intake.  On the other hand, this is a great pre workout snack for endurance athletes.  I will probably save the rest of these bars for a snack prior to a 10 miler.

1510987_619496081477184_148302298_nOverall, this is a tasty all natural snack or meal replacement.  I love that you are not ingesting any sketchy hidden preservatives.   I would recommend Smart Bars to endurance athletes (runners, cyclist and triathletes), who have the need for the 45 g of carbohydrates that his product pacts.  While the bar is very wholesome and delicious, I don’t think I could recommend it to my everyday clients who are looking to lose and maintain weight.  I would love to see a lower glycemic version of this product with less honey and maybe some more nuts.

I absolutely love the packaging.  Each bar is individually hand wrapped in wax paper.  I can tell the labels have been put on by hand.  It is refreshing receive a quality product from a small business. If you are in the Virginia Beach area I recommend making an order for pick up, just to give them a try.

If you are interested in purchasing Smart Bars you can do so here.

In addition, I want to share with you my current “Go To” Bars.  You can find them all at most grocers.  Chia Bars by Health Warrior are a little new to the mainstream grocery market but I saw them at Harris Teeter recently and I know you can get them at Whole Foods.  Chia Bars are great for in between meals.  They contain just 5 g of sugar and only 100 calories.  This is great for anyone looking to lose or maintain weight.

A good tip is to avoid anything that tastes like dessert.  If it is low sugar and tastes like a snickers, it is probably packed with unnatural, non food ingredients.

What is your “Go To” snack/meal bar? Leave a comment, I am interested!

 

 

Avoiding Muscle Cramps & My Potassium Packed Green Smoothie

Muscle Cramps: for the most part we know how to prevent them, but we don’t always make the time to take preventative action.  After multiple clients stopped to hold their cramping legs, feet and toes during our workouts in the past week, I figured this topic deserved a blog post.  I in particular get them in my toes while I am stretching after a hard workout or in the middle of the night, but this week I had clients cramping mid circuit.  So here we go:

  1. Are you hydrated? If you are not drinking enough water for you weight and activity level this could be your problem.  So start logging your water.  Try the app waterlogged to train yourself to make water consumption a priority.  Plus, being hydrated will make you feel better, look better and help curb hunger between meals.
  2. Are you stretching adequately?  If you are partaking in any distance running, HIIT Training, or cycling you need to stretch a lot! For example: the repetitive nature of running tightens up your hamstrings, hips and calves when you are logging miles.  So stretch after you run and invest in a foam roller.  Happy hamstrings make a happy athlete.  If you cramp up while you are sleeping, stretch before bed.
  3. Are you getting enough potassium? People always think bananas when they are reaching for potassium, but potassium can be found in so many everyday foods.  Try a baked potato (sweet if you are watching your sugar), avocado, raw kale, brussel sprouts, mushrooms, white beans, salmon, yogurt, the list goes on.  Click here to see the Top 10 Foods Highest in Potassium.
  4. Are your sodium levels depleted? If you are an endurance athlete or a heavy/salty sweater, you may be deficient in the electrolyte sodium.  This can easily be balanced by consuming sports drinks when you are working out for more than an hour or during extra sweaty sessions.  (I am one of those salty sweaters.  I always have a white film on my face and body after an endurance run, it’s a good look)
  5. Are you getting enough carbohydrates? You have to replenish your glycogen stores when you are working out for over an hour.  You also need to have adequate glycogen stores before you begin exercise.  If your muscles do not have fuel, they cannot perform optimally and you will cramp.  You can replenish with sports products like GU or sports drinks but for the most part, a small snack an hour before your session will do.  See my post on Pre Workout Snacks! Remember, fat burns in a carbohydrate flame.

Potassium

I was feeling inspired by the muscle cramp topic and decided to make a potassium packed smoothie after my Saturday workouts. Here is what it consisted of:

  • 1/2 frozen banana
  • 1/2 avocado
  • 1 cup of kale
  • 1 cup of pineapple
  • 3-4 stalks of celery
  • 1 tbsp of chia seeds
  • splash of vanilla unsweetened almond milk (or coconut milk)

The majority of the potassium in this recipe comes from the first three ingredients (Banana, Avocado & Kale).  In addition, chia seeds are great for ridding your body of toxins.  The gelatinous nature of the seeds help pick up unwanted toxins that are often stuck in the small intestine and reabsorbed into the blood stream.  The key with chia seeds is to let them soak.  A great way to accomplish this is by allowing them to soak them in the almond milk (or coconut milk) you use for your recipes.   Fill a ball jar with almond milk and a 1/2 cup of chia so you have them handy in your refrigerator.  If you need to fill up and feel good, I recommend making this after a hard workout or a weekend of too much drinking and eating out (sodium detox).

 

Gluten Free “3 Ingredient Pancakes”-My Version

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Good Morning! It’s dumping snow here in Virginia and the road conditions have given me the opportunity to make a breakfast that takes more than 3 minutes to prep.  I have been dying to try these “3 Ingredient Pancakes” that have been all over the web lately.  The majority of recipes call for about 1 banana, 1 egg and a tiny pinch of baking powder.  I dressed the recipe up a bit.  Here is what you will need for my version:

  • 1 ripe banana (mine was freckled with brown spots)
  • 1 egg
  • 1 tiny pinch of baking powder (about 1/8 tsp)
  • 1 tablespoon of almond butter (I used Trader Joe’s Raw Unsalted Crunchy)
  • 3 dashes of cinnamon

1) Put all the ingredients in a bowl and mix

2) Heat your pan, grease it up and spoon about 2 tablespoons of the batter into the pan.  I used Trader Joe’s Coconut Oil Cooking Spray.  Coconut oil is great to use on pancakes because you get a subtle hint of the flavor.

3)Cook, Flip and then onto the next cake!  I made a total of 5 cakes, one of which was ugly and defective so I ate it before I took my final picture.

Tip: Keep the pancakes small, it will prevent them from breaking as you flip.

How does it taste?

  • Natural: It does not taste like an IHOP pancake.  However, I did like it more than my almond flour pancakes I have made in the past.
  • The banana makes it sweet, I did not need syrup.  If you prefer syrup, go with organic maple syrup and make it worth the calories.
  • It’s much more dense, not light and fluffy like your traditional pancake.
  • Overall I really enjoyed these cakes!

Tips:

  • I tried adding raisins to one cake and it just fell apart.  So keep these simple and just add toppings after you cook!.
  • Flip it really fast, the density of the cakes make them prone to breaking.
  • Play around with ingredients! If you don’t have almond butter try all natural peanut butter or any nut butter you may have at home.  I wonder how coco powder would work in these? Yummm

What To Eat Pre-Workout

One of my clients recently asked me what and when she should been eating before our sessions to keep her from feeling exhausted and/or nauseous. So hear I am, singing the praise of carbs carbs and more carbs.  You cannot efficiently burn fat and build muscle without adequate carbohydrate intake.

One of my favorite quotes actually came from my NASM text book.  I memorized it when studying but find myself using it as a reminder in my own nutrition choices.  It goes like this: “Fat burns in a carbohydrate flame”

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Basically, maximal fat will not be utilized without enough carbohydrate.  Carbohydrates serve as our most vital source of energy for all bodily functions and muscular endurance.  This is because our bodies depend on muscle glycogen during exercise.  But enough with the scientific blabber, what you need to know is that without sufficient glycogen stores available, you may hit a wall during your workout, burn less fat and build less muscle.  As an athlete, you want to save your protein for building muscle, rather than use it for energy.

2-4 hours prior to working out, you want to consume a carbohydrate rich meal with some protein as well.  A common carbohydrate to protein ratio is 2:1 when exercising for an hour or less.  If you are an endurance athlete you can up your carbohydrates to a 3:1 ratio.  If you workout in the mornings, just get something in your system that will cause little distress on your belly and will digest easily.  Read this short article highlighting the importance of pre and post workout nutrition  from Equinox’s blog.

In order to recover and replenish those glycogen stores after a workout you need to eat at minimum a small snack within 30 minutes of completion.  If you are able to consume a full meal within 30 minutes of working out, you can do so with a carbohydrate and protein rich meal.

Now this does not mean you should eat pasta for every meal.  Sometimes we forget that fruits and vegetables are also carbohydrates.  Also stick to whole grains like quinoa, brown rice or oats.

Here is what I suggest my clients consume before a heart thumping session to avoid early exhaustion:

  • Banana or apple with nut butter ( I prefer Raw Unsalted Almond Butter)
  • Steel cut oats with half a banana, some blueberries or raisins (get creative and use what you have)
  • A hard boiled egg with a piece of fruit
  • Whole wheat crackers with hummus (I love Mary’s Gone Crackers)
  • Carrots and Hummus
  • A bowl of quinoa (Ideas here: I’m dying to try the “bagel bowl”)
  • Brown rice cake(s) with avocado (I need more than one, but I have a lot of body to fuel so keep your personal needs in mind)
  • Baked Potato with salsa and a sprinkle of black beans (so good and such a great endurance carbohydrate)
  • Baked Sweet Potato with a sprinkle of cinnamon and some ghee or coconut oil

Post Workout I usually grab a banana and a handful of nuts or make a protein shake if it is not meal time. If I am running around I also really like Zone’s Perfectly Simple line.  You can find them at most large grocers and target too. They are not as pricey as some other brands on the market, and they are gluten free!

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GF oatmeal with blueberries, half a banana and half a handful of almonds

Most days I time my workouts to come before a balanced meal.  If it’s breakfast time, try an egg and vegetable hash or a bowl of breakfast quinoa with Greek yogurt (which when combined is a complete protein). If you want some egg and vegetable ideas, check out my blog post Green Lunches.  When it’s dinner time, have nutrient dense veggies, whole grains and proteins.  I am not a big meat eater, so I combine foods to create whole proteins and incorporate eggs into meals.  For example, rice and beans when combined create a whole protein and provide you with adequate carbohydrate replenishment!  Above is my post workout breakfast from this morning, this is also a great pre-workout meal, especially for those long runs during spring training.

Just keep in mind I am not a nutritionist and everyone has slightly different needs depending on their body, exercise habits and dietary restrictions.