Adrian Sutherland, lead singer of Midnight Shine gears up for the Juno Cup in Ottawa. Selecting a store allows you to see that store's content throughout the site, such as sales, store events, and more. For the past few months I have been rather obsessed with making pork chops in the slow cooker. Intermittent fasting can provide many important health benefits, from improving your insulin/leptin sensitivity to helping your body more effectively. Home; PFT Certification. Personal Fitness Trainer Certification; Personal Fitness Trainer Practice Exam; Recertification Details and Quiz; GI Bill Approved.Maple Baked Lentils with Sweet Potato – Healthy Comfort Food — Oh She Glows. Oh, January. Your detoxes, cleanses, juice fasts, diet commercials, and cellulite cream jeans are starting to get on my nerves. Just so you know I’m tuning you out, so don’t bother trying to lure me in with 6 easy payments or strict diet plans. It’s just not my thing. My approach to January – or any other month for that matter – is to eat food that makes me feel good and less of what doesn’t. But this approach doesn’t really sell, does it? Soup, chili, and casseroles – these are the warm, comfort foods on my mind most days. Today, I’m sharing my take on maple baked beans, using hearty, chewy lentils for a fun twist. Lentils may seem boring to many, but I find them just the opposite. Their subtle flavour can blend into just about any vegan dish. Much like tofu, lentils are a great canvas for many different flavours, spices, and cuisines. I even adore them plain with a dusting of Herbamare and splash of vinegar. It’s a rather homely snack, but I’d devour the entire bowl before noticing. Adding more fuel to my lentil loving fire – Canada is the world’s largest producer of lentils. Their relative proximity, along with being a super cheap protein source, make them a regular staple in my diet. Of course, it doesn’t hurt that they are nutritional powerhouses too. ![]() 99% of your fitness and nutrition questions can be answered here. Discover the simple truths on burning fat, building muscle, and being healthy. Do you get at least 30 minutes' worth of exercise three days a week? According to Gallup's annual Well-Being survey, 1, 2 most Americans fall short of. Fall Into Fitness with this FREE two-week challenge to get you back on track! Perfect for beginners, I have included both a clean-eating family-friendly meal plan for. I always used to joke around that one day oatmeal was going to make me millions. One cooked cup provides around 1. Pair them with Vitamin C rich sweet potato and you’ll boost your iron absorption even more. Maple Baked Lentils with Sweet Potato. A bit of apple cider vinegar rounds out the sweetness of the dish and I encourage you to adjust the amounts to your own taste as you may like more or less pop from the vinegar. Serve this over some toasted bread, or even with a salad, and you have yourself a budget- friendly vegan meal during the peak of winter. To save on cook time, make the lentils beforehand and simply mix everything together and pop into the oven. Email, text, or print this recipe. Yield: 4- 6 servings. I used Gala)1 medium sweet potato, peeled and diced small*1. Rinse and drain lentils. In a large oven- safe pot or Dutch oven*, add lentils along with 4 cups of water. Turn heat to high and bring to a boil. ![]() Reduce heat to low- medium and simmer for about 3. Add more water if necessary. Lentils are ready when they are just tender (but not mushy) and most of the water is absorbed. Add onion, garlic, apple, sweet potato, tomatoes (with juice), maple syrup, blackstrap molasses, mustard, salt, and pepper to the pot with the lentils. Add half of the apple cider vinegar (you’ll add the rest later if desired). Cover with lid (or tin foil in a pinch) and bake at 3. Remove from oven, uncover, and stir. Bake for another 8- 1. Stir in the rest of the apple cider vinegar if desired and season with salt and pepper to taste before serving. Serve over toasted bread or with a salad. Nutritional Info (without bun): based on six and four servings. Notes: If you don’t have an oven- safe pot or Dutch oven, simply transfer the mixture into a casserole dish and cover with tin foil before baking. Dice the sweet potato small to decrease cook time. What are your favourite vegan comfort foods? Let's get social! Follow Angela on Instagram (@ohsheglows + @theglowspot), Facebook, Twitter, Pinterest, Snapchat, and Google+. The Top 1. 0 Best Pre- Workout Foods. Before talking about what we should eat before a workout, what about not eating at all? A popular fat- burning strategy is to exercise first thing in the morning on an empty stomach. In his book Body for Life, Bill Phillips states that performing 2. But using more fat doesn’t necessarily mean increased fat loss, since most of the fat used comes from inside muscle cells, not from the fat below the skin. And once exercise has ended, any fats that are not oxidized will ultimately return to adipose tissue. This essentially cancels out any fat- burning benefits of pre- training fasting. And worse, protein from your precious muscles will be burned for energy as well. This is bad news for those seeking to maximize muscle mass. To optimize your performance, you need to eat. Research has established that carbohydrate intake during exercise delays the onset of fatigue and improves endurance exercise performance. This happens because carbs enhance the availability of blood glucose to active muscle. Roughly 7. 0% of the energy in your pre- workout meal should come from carbs, but choose low- glycemic carbs like oatmeal, veggies or sweet potatoes instead of simple sugars or candy to avoid wild fluctuations in your blood- sugar levels. Fat takes the longest to digest, so a pre- workout meal should be relatively low in fat. Some guys can eat a full meal an hour before a rigorous workout, while others with more sensitive guts might have to wait three to four hours. Smaller snacks of 3. Those who are weight- lifting or building muscle should add more protein to their diet. Depending on your activity, the foods listed here will ensure that you get the best out of your workout. Muscle Oats. Credit: Stacy Spensley / Flickr. Recipe: 1/2 cup steel- cut oats with 1 scoop whey protein. Best for: Endurance exercises. Consume one to two hours before exercise. Calories: 4. 20; Protein: 3. Fat: 7 g; Carbs: 5. Sugars: 2 g. Steel- cut (Irish) oats are the least- processed type of oat cereal and have a lower glycemic load compared to quick- cooking and instant oats. Steel- cut oats take a bit more time to cook and they’re a more hearty, chewy cereal and a great pre- workout meal. If you’re not crazy about the texture or extra cooking time, old- fashion rolled oats have very similar nutritional qualities and the same glycemic impact as steel- cut oats. Veggie Omelet. Recipe: 2 whole eggs, 2 egg whites, peppers, onions, mushrooms, grapefruit/oatmeal. Best for: Muscle- building. Consume one to two hours before exercise. For circuit training or more cardio, add a grapefruit or 1/2 cup rolled oats. Calories: 3. 21; Protein: 2. Fat: 1. 8 g; Carbs: 1. Sugars: 6. 4. 7 g. This classic omelet is perfect for those who head to the gym soon after breakfast. As far as whole foods go, eggs have the highest bioavailable proteins. Proteins are given a biological value that measures a protein’s ability to be used by the body. Eggs are used as the gold standard with a biological value of 1. Turkey Leaf Wrap. Credit: Liz Mc / Flickr. Recipe: 4 oz turkey chunks or slices, 1 large collard green leaf, purple onion, red pepper, small tomatoes, 1 tbsp deli mustard. Smear the leaf with the mustard and top with the remaining ingredients. Roll and pin with a toothpick. Best for: Muscle building. Consume 3. 0 minutes to one hour before exercise. For circuit training or more cardio, use a whole- grain wrap instead of the collard green leaf. Calories: 1. 84; Protein: 2. Fat: 3 g; Carbs: 1. Sugars: 6 g. This variation on the classic wrap uses a large collard green leaf to reduce the calories and carbs, perfect for fat loss programs and muscle- building routines. It is also ideal for those who abstain from grains and gluten. Bodybuilder Lunch Classic. Credit: snowpea& bokchoi / Flickr. Recipe: 6 oz grilled chicken with sweet potato and broccoli. Best for: Muscle building and circuit training. Consume two to three hours before exercise. Calories: 3. 68; Protein: 5. Fat: 9 g; Carbs: 3. Sugars: 1. 1 g. There’s a reason why fitness models and athletes consume this pre- workout meal regularly. Each ingredient is at the top of their class. Lean poultry has high- quality bioavailable protein, sweet potatoes have complex carbs with added antioxidants, and broccoli has a treasure trove of vitamins, minerals and healthful phytochemicals. These foods have everything the body needs to perform at top speed. It’s a full meal, though, so don't eat it too close to your workout session. Fruit And Cottage Cheese. Credit: Happy Krissy / Flickr. Recipe: 1/2 cup low- fat cottage cheese with 1/2 cup fresh berries or melon. Add a banana for endurance. Best for: Endurance or circuit training. Consume 3. 0- 6. 0 minutes before exercise. Calories: 1. 17; Protein: 1. Fat: 0. 1 g; Carbs: 1. Sugars: 6 g. Cottage cheese has no lactose and is considered an excellent source of protein. Blueberries and melons provide the vitamins, minerals and antioxidants needed for your workout. If you need the extra energy for longer endurance, add a banana. Bananas have more carbs than most other fruits and contains potassium, a nutrient that is essential for proper nerve and muscle function. Potassium is important to consider for long, intense sessions, especially if they're done in hot- weather conditions. This low- calorie, easily digestible snack is perfect for bridging the gap between your last meal and your workout. Homemade Protein Bars. Recipe: 1/2 cup vanilla whey powder, 1/4 cup flaked coconut, 1/4 cup coconut flour, 1/4 cup milk, 3. Mix the protein powder and coconut flour with milk and shape the batter into bars. Melt the chocolate in a glass bowl on top of a pot of boiling water. Once melted, dip the bars in the chocolate. Place the bars in the freezer for 3. Best for: Muscle building and circuit training. Consume 3. 0- 6. 0 minutes before exercise. Calories: 2. 12; Protein: 1. Fat: 1. 3 g; Carbs: 9 g; Sugars: 3 g. Nutrition bars are the most convenient pre- workout snack. But watch out — they can be candy bars in disguise. Read the nutrition label and ingredient list carefully and make sure that it contains high- quality protein (hydrolyzed whey or whey isolates) and is low in sugar. For intense endurance training, choose high- carb energy bars or natural bars made with whole food ingredients. For muscle- building workouts, choose a protein bar that has at least 1. If you want a special treat, try making your own nutrition bars. The toasted coconut and vanilla whey protein bars listed here are delicious and easy to make. Coconut has heart- healthy medium- chain triglycerides that can be helpful for those on fat- loss programs. RELATED READING: The Best Powder Proteins You Can Buy. Yoberries A- Go- Go. Credit: With Wind / Flickr. Recipe: 1 cup non- fat vanilla Greek yogurt and 1/2 cup fresh blueberries. Best for: Muscle building and circuit training. For endurance, add a banana. Consume 3. 0- 6. 0 minutes before exercise. Calories: 1. 73; Protein: 1. Fat: 0. 5 g; Carbs: 2. Sugars: 2. 2 g. Greek yogurt is basically made by straining ordinary yogurt to remove the whey, resulting in a thicker, creamier product. Compared to regular yogurt, Greek yogurt has almost double the protein, fewer carbs and half the sodium. Both types are considered to be good sources of calcium, but regular yogurt has about three times the amount of Greek yogurt. Plain, non- fat versions of Greek and regular yogurt have similar calorie counts per serving and contain similar quantities of beneficial probiotics. Ditch the flavored yogurt varieties that have added sugar and add your own fruit instead. Mocha Protein Shake. Credit: beckstei / Flickr. Recipe: 1 cup iced coffee with 1 scoop chocolate whey protein. Best for: Muscle building and circuit training. For endurance, add 1 cup cooked rolled oats. Consume 3. 0 minutes before workout. Calories: 1. 50; Protein: 2. Fat: 2 g; Carbs: 7 g; Sugars: 2 g. This delicious shake gives you the added kick of caffeine to your pre- workout meal. Research shows that caffeine can be a powerful ergogenic aid that could permit the athlete to train at a greater power output and train longer. It has also been shown to increase speed and power in simulated race conditions. The effects of caffeine have been found in activities that last as little as 6. When it comes to improving strength, however, caffeine doesn’t seem to help out much. This protein- enhanced coffee recipe can be taken minutes before or even during a workout. Liquids are digested much more rapidly than solid foods, so you don’t need to worry about stomach upset. Almond Butter Crunch. Credit: regan. 76 / Flickr. Recipe: 2 tbsp almond butter on celery sticks. Best for: Muscle building. For endurance, use whole grain bread. Consume one to two hours before exercise. Calories: 2. 06; Protein: 7 g; Fat: 1. Carbs: 8 g; Sugars: 3 g. Nut butters are a favorite for many athletes because they are packed with protein and healthy monounsaturated fats. Almond butter contains vitamin E, potassium, magnesium and iron, calcium, and phosphorus, and is considered a healthy food choice. Unlike many commercially available peanut butters, almond butters are mostly minimally processed and have no added salt, sugars or fats. Remember that peanuts are not true nuts, but rather legumes, so they contain certain lectins (peanut agglutinin) that may disturb your gut lining. For this pre- workout snack, simply leave a jar of almond butter at work, home or even in the car, and scoop out a few dollops with a celery stalk. The fresh crisp of the celery mixed with the soft smooth almond butter makes this a delicious treat that can be easily overeaten. Sweet And Spicy Trail Mix. Recipe: 1 cup raw unsalted nuts (almonds, sunflower seeds, cashews, walnuts), 1 tbsp olive oil, 1/4 tsp each of cinnamon, cayenne pepper, chili powder, sea salt, 1 tsp maple syrup. Pre- heat the oven to 3. F. Slightly roast nuts on a lined baking sheet for 5- 1. Mix olive oil, spices and maple syrup together in a bowl and add semi- roasted nuts. NESTA Personal Trainer Certification, Nutrition Courses, Fitness Education. Advance your career and earn continuing education units (CEUs) by taking specialization programs. You can choose from programs including: Fitness Nutrition Coach, Lifestyle Weight Management, Biomechanics Specialist, Speed, Agility and Quickness, Core Conditioning Coach, Heart Rate Performance Specialist, Lifestyle Fitness Coaching, Wellness Coaching and many more. All programs are 1. Click here to learn more. Start now so you can earn more! Grain- Free Pumpkin Bars . They have the taste and texture of pumpkin bread, but they bake faster and are much more portable! These moist, spiced pumpkin squares are bursting with Fall flavor, as well as a hefty nutritional punch. Pumpkin is a great source of vitamins A, C, K, and E, as well as lots of minerals, including magnesium, potassium, and iron. Lightly sweetened with honey, no one will ever guess that these bars are grain- free, or that they’re any “healthier” than the traditional version!—Grain- Free Pumpkin Bars. Fills one 8. This spice blend is widely available in most grocery stores, but you can also find it available online. If you’d prefer to use individual spices, I’d recommend using 1 teaspoon ground cinnamon, 1/2 teaspoon ground ginger, 1/4 teaspoon ground nutmeg and 1/4 teaspoon ground cloves to replace the 2 teaspoons of pumpkin pie spice. Transfer the batter to the greased pan, and bake at 3. F for about 3. 0. This spice blend is widely available in most grocery stores, but you can also find it available online. If you'd prefer to use individual spices, I'd recommend using 1 teaspoon ground cinnamon, ? If so, what’s your favorite pumpkin dish?
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