Perfect Post-Workout Smoothies

 Sip and Recover

You've pounded the pavement, held your poses, pedaled up that last hill, and lunged until you felt the burn. Now, it’s time to refuel: “Your workout’s not complete until you eat,” says Seattle dietitian Emily Edison, RD, CSSD. Smoothies are the perfect snack to turn to after working up a sweat: Easy to make and digest, they offer a simple way to get the protein you need to build muscle, the carbs you need to restore the glycogen you burned during exercise, and antioxidants that fight inflammation and cell damage.

To blend the perfect one, aim for 15 to 20 grams of protein. The rest should be carbs, and don't forget a small amount of fat, Edison advises.

(You don't have to be a scientist to figure this out—just take a look at more smoothie recipes here to get an idea of the ratios to aim for.) Start with a foundation of greens or other veggies, then add fruit, a protein source (plain yogurt, silken tofu, or whey protein powder), and a liquid, such as coconut water, juice, or almond milk. Blend with ice and nutritious extras—such as chia seeds, turmeric, or ginger.

Drink up within 30 to 60 minutes after exercise to swiftly restore energy stores and repair muscle damage, says Simin Levinson, RD, CSSD, of Arizona State University. Here's 5 tasty blends you’ll want to try and see link below for more if you enjoy these!  All recipes serve 1. Blend ingredients til smooth.

Mango-Go-Go
Orange fruits and veggies offer heaps of nutrients called carotenoids, which repair the cell damage that happens during workouts. Meanwhile, coconut water rebalances the electrolytes you’ve lost through perspiration.

2 cup spinach
1 cup frozen mango
½ cup baby carrots
½ cup coconut water
¼ cup orange juice
2 satsuma or mandarin oranges, peeled
½ cup plain yogurt

Cran-Beet Crusher
Not only do beets ease inflammation, but studies show they improve blood flow and stamina, which boosts endurance. And superfood kale lives up to the hype, providing a whole range of vitamins and minerals that amplify the heart-disease and cancer-fighting power of your workout.

1 cup silken tofu
½ cup fresh or frozen cranberries
½ med beet (raw or roasted)
1 small peeled Persian cucumber or ½ medium cucumber
1 celery stalk
1 cup kale
1 orange or a half-cup fresh squeezed orange juice
2 tsp raw honey

Berry Blast Protein Smoothie
Low-fat milk supplies protein and carbs, while the frozen banana provides potassium and carbs to refuel your muscles, says Mitzi Dulan, RD. And you'll get a hit of powerful antioxidants and fiber from the mixed berries.

1 scoop (1.6 oz) vanilla soy protein
8 oz low-fat milk
½ frozen banana
¾ cup frozen mixed berries

Eat Your Wheaties
Far superior to cold cereal, this blend includes wheat germ, rich in folic acid to aid cell growth and development. Don’t fear the spinach—you won’t even taste it, and it helps prevent iron deficiency, common among female athletes.

2 cup spinach
1 cup frozen peaches
½ cup fresh banana
½ cup raw zucchini
¾ cup coconut water
½ cup plain yogurt
2 Tbsp Wheat germ

Powerhouse Pumpkin
Canned pumpkin is loaded with vitamin A, which protects against the cell damage that occurs during exercise. Avocados are high in monounsaturated fat—specifically oleic acid—which is been linked to reduction in inflammation.

½ cup canned pure pumpkin, frozen in ice cube tray
7 oz 2% Greek-style yogurt
½ cup water
¼ avocado
2 Tbsp ground flaxseed
1 Tbsp maple syrup
½ tsp pumpkin pie spice

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Healthy Homemade Breakfast Cereal With Walnuts, Oats and Apricots

My post last week - The Top 10 Healthiest Foods for Breakfast Ever - was a popular one so I thought I'd provide another healthy breakfast related recipe to try.  It is my favourite meal of the day and finding a good one, that fills you up and provides you with good solid nutrition is always a bonus! I hope you enjoy this recipe as much as I enjoyed it, there's a good healthy dose of fibre and the flavours are perfect for getting your day started right.

Ingredients  - makes approx 9 cups

2 cups oats
1 cup spelt flakes
1 cup barley flakes
1 cup wheat berries
1 cup dried apricots chopped
1 cup dried dates chopped
2 cups walnuts roughly chopped





Instructions

Combine oats, spelt flakes, barley flakes, wheat berries and walnuts on a large rimmed baking sheet. Bake in the centre of a 325°F / 160°C oven, stirring often, until grains and walnuts are fragrant and golden, about 5 to 7 minutes. Remove from oven and let cool completely.

Combine cooled grain ingredients with walnuts, apricots and dates. Store in an airtight container for up to one month.

Serving Suggestions

1) Overnight Oats:
Place 1/2 cup (125 ml) of the cereal mixture into a bowl. Cover completely with milk and place in the fridge for 30 minutes or up to one day (make the night before) and it will be perfect in the morning. Serve with fresh berries and plain yogurt.

2) Warm:
Warm through in a microwave if desired. Add shredded apple, fresh berries or sliced banana. Drizzle with a little maple syrup or honey and stir to combine.

Recipe adapted from here

The Top 10 Healthiest Foods for Breakfast Ever

Breakfast really is my favourite meal of the day and I aim to make it as healthy as possible to give me the best start - ready to tackle whatever the day throws at me!   Read on for some healthy breakfast tips and indulge yourself in the morning.... 

The whole "breakfast is the most important meal of the day" saying is cliché for a reason: because it's true. But those breakfast bars are just not going to cut it. Get the most out of your mornings with these 10 healthiest foods for breakfast.

Steel-Cut Oatmeal 

A festival of heart- and waist-friendly fiber, steel-cut oatmeal is a whole grain that everyone (gluten-intolerant or not) can benefit from adding into their daily diet, says Vandana R. Sheth, R.D.N., C.D.E., spokesperson for the Academy of Nutrition and Dietetics. After all, in one 2015 Harvard University study of more than 100,000 people, those who ate at least 33 grams of whole grains daily—the equivalent of a single bowl of oatmeal—cut their risk of early death by 9 percent compared to those who rarely, if ever, ate whole grains.

"A single cup of steel-cut oats contains about 12 grams of protein as well as beta-glucan, a viscous fiber that helps promote a feeling of fullness," adds Jim White, R.D., owner of Jim White Fitness & Nutrition Studios in Virginia. "It's also very rich in antioxidants to help protect heart health and reduce blood pressure." As if all that weren't enough of a selling point, oatmeal is the perfect canvas for healthy breakfast mix-ins like milk, seeds, nuts, berries, and antioxidant-packed cinnamon.

Eggs

How do you like your eggs? Scrambled? Poached? Sunny-side up? It doesn't matter. They're all great. Every egg provides about 6 grams of muscle-building, fat-quashing protein. (Did you know that eggs are the number-one bioavailable source of protein, meaning that your body can absorb and use protein from eggs more easily than it can protein from any other food? Boom!)

Meanwhile, egg yolks are one of nature's best sources of choline, a nutrient that is vital to brain and liver health and is typically contained in prenatal vitamins because it is so important to neurological development, says White. In case you're still leery of yolks, don't be. Research published last year in the American Heart Journal shows that eating as many as three eggs per day doesn't have any effect on heart health, even in people with existing coronary artery disease.

Berries

Berries (of all kinds—blueberries, blackberries, raspberries, strawberries) are the perfect morning fruit, thanks to their low glycemic loads—meaning they won't spike your blood sugar and insulin levels like that glass of OJ will. "A cup of berries contains only about 50 to 85 calories, but tons of anthocyanins, antioxidants that been shown to reduce inflammation and protect the heart, says White. For instance, in one Circulation study of 93,600 women, those who ate at least three servings of anthocyanin-rich blueberries and strawberries had a significantly lower risk of heart attack compared to those who ate less.

Berries not in season? Go for frozen. Research from the University of Chester in the U.K. shows that frozen berries actually tend to have higher antioxidant levels than fresh varieties because they are picked, packed, and sealed at their peak ripeness.

Cottage Cheese 
A muscle-building powerhouse, cottage cheese contains 25 grams of protein per cup. In a 2015 University of Missouri study, dieters who ate a high-protein breakfast (35 grams of protein) ended up being less hungry and eating fewer calories throughout the rest of the day compared to those who ate low-protein breakfasts. Opt for full-fat, grass-fed varieties to get the most conjugated linoleic acid per spoonful. White explains that the fatty acid has been linked to weight loss, muscle development, and even a decreased risk of colorectal cancer in women.

Greek Yogurt
Greek yogurt is another protein-rich option that pairs perfectly with several other foods on this list: berries, nut butter, even eggs (your scrambled eggs just got so much creamier). It's an obvious breakfast choice for its bone-protecting calcium and immunity-bolstering probiotics, explains Kimberly Gomer, M.S., R.D., L.D.N., nutrition director at the Pritikin Longevity Center + Spa in Florida. But it has a slew of other health benefits such as keeping your digestive system running smoothly, helping you feel full longer, and giving you a low-fat choice that doesn't sacrifice other nutrients.

Nut Butter

"This is a quick and easy option for when you don't have a lot of time," says Sheth. Spread it on some toast (more on the best pick for bread later) or mix it into your Greek yogurt or oatmeal. A spoonful provides a perfect blend of protein, antioxidants, and heart-healthy fats. In fact, people who eat nuts every day are 29 percent less likely to die of heart disease and 11 percent less likely to die of cancer, according to a 30-year-long New England Journal of Medicine study. (Did you know you can make your own nut butter at home?)


Avocado

All hail, avocado toast! These green goddesses have it all—omega-3s, protein, fiber (half an avocado contains a quarter of your recommended value for the day), vitamin E, and more potassium than you'll find in a banana, says White. Those nutrients come with a big payoff: New research published in the Journal of Clinical Lipidology found that eating one to one and a half avocados per day (in place of other foods high in saturated fat) significantly reduced levels of total cholesterol, LDL cholesterol, and triglycerides.



Sprouted-Grain Bread
This is the perfect bread to feed your avocado-toast habit, says Gomer. Baked goods made from sprouted grains—meaning they have been allowed to germinate—actually have a lower impact on blood sugar levels compared to other whole-grain bread with the same amount of carbs, according to research published in the Journal of Nutrition and Metabolism. Plus, researchers found they triggered a greater post-toast increase in GLP-1, a powerful satiety hormone that's linked to maintaining a healthy weight.

Flaxseed

"These little seeds reduce blood sugar levels, improve insulin sensitivity, and have been found to protect against breast cancer," says White. Research published in the International Journal of Cancer suggests that the compounds contained in flaxseed may be behind the seeds' protective effect. Use these little guys as a staple breakfast ingredient, like in this Strawberry Banana and Flax Smoothie.

Coffee
Coffee really does get your brain going, says White, noting that a blend of caffeine and antioxidants may be to thank. So strong are the anti-inflammatory compounds in coffee that research published in the Journal of Alzheimer's Disease found that when patients with memory problems drink three cups of coffee per day, they delay the onset of Alzheimer's disease by an average of two to four years. Basically, with that and all the other health benefits of coffee, you can feel better about your daily java habit.


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Recipe Alert: Easy Vegan Brownie Overnight Oats

Overnight oats are a revelation to me!  An easy, delicious and nutritious way to enjoy healthy breakfasts without any of the fuss in the morning!  They are filling and packed with protein, good fats and all kinds of yummy stuff.  Eating a breakfast  high in protein will optimise your brain's ability to send messages to the rest of your body, ensuring you wake up properly and stay energised (and full!) until lunchtime.  Follow this delicious recipe and breakfast won't ever be the same again...

I mix all my ingredients together, place it in the fridge at night, and just forget about it until morning.

EASY Vegan Brownie Batter Overnight Oats made with simple, healthy ingredients that can be made in only 5 minutes. Healthy, vegan, gluten free and so yummy.  😍 I love chocolate, so this is my favourite recipe, but you can change up the ingredients, adding fruit, nuts, and spices as you see fit.

Ingredients:

• 1½ cup unsweetened almond milk
• ½ ripe banana, mashed
• 2 Tbsp raw cacao powder
• 1 Tbsp peanut butter, room temperature
• 1 cup gluten free rolled oats
• 1 scoop chocolate protein powder (recommends: Tao Nutrition)
• ½ tbsp chia seeds
• 1 tsp vanilla extract
• ¼ tsp cinnamon
• Pinch of salt

Optional toppings: coconut flakes, nibs or peanut pieces

Instructions: 

• In a small bowl, mix together peanut butter and banana.
• Mix in cacao powder, chia seeds, coconut sugar, chocolate protein powder, vanilla, cinnamon and salt until well combined.
• Add in almond milk & oats until they are thoroughly coated.
• Pour oats into tupperware or mason jars.
• Cover and refrigerate overnight until the oats soften and the liquid has been absorbed.
• This dish can be eaten cold, or microwaved for 30-60 seconds for a warm chocolaty breakfast.

Top with favorite toppings and enjoy.
This recipe will make enough for two breakfast portions.


Recipe adapted from: The Edgy Veg

Recipe Alert: Amazing Sweet Potato Brownies

I LOVE both brownies and sweet potatoes... so, in my opinion, this recipe from Deliciously Ella is simply heavenly....it really is 😇💖👌😇

SERVES: 10  /  PREP: 20 Mins  /  COOKING: 50 Mins /  TOTAL: 70 Mins
DIFFICULTY: MEDIUM

My original recipe for sweet potato brownies has been so popular over the last few years, so many of you absolutely love them and make them all the time, but I’ve been feeling for a while that there was a way to make them so much better. I wanted something gooier, richer, more chocolaty and all round more indulgent and these are the result of that. I promise you’d never know there was any veg in here at all!







FOR THE BROWNIES:

500g of sweet potatoes (about 2 medium)
12 medjool dates
6 tablespoons of pure maple syrup
100g of ground almonds
2 tablespoons of melted coconut oil
a pinch of salt
100g of ground oats
6 tablespoons of raw cacao powder

FOR THE ICING:
2 tablespoons of coconut oil
2 tablespoons of almond butter
1 tablespoon of maple syrup
2 tablespoons of cacao powder


METHOD:
Start by pre-heating the oven to 180C (fan), then peel the sweet potatoes. Cut them into chunks and place into a steamer for about twenty minutes, until they become really soft.

Once they are perfectly soft and beginning to fall apart remove them and add them to a food processor with the pitted dates.

Put the remaining ingredients into a bowl, before mixing in the sweet potato date combination. Stir well.

Place into a lined baking dish and cook for about forty-five to fifty minutes, until you can pierce the brownie with a fork and bring it out dry. Remove the tray and allow it to cool for about ten minutes – this is really important as it needs this time to stick together!

While the brownies are cooking make the icing by simply melting all the ingredients together and stirring well, then place in the freezer for 15 minutes and then the fridge for 15 to firm up a bit.

Remove the brownies from the tray and leave to cool completely before icing otherwise your icing will melt! Spread the icing on top, cut into squares, dig in and enjoy!

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Exactly When You Should Eat Each Meal If You're Trying To Lose Weight

Consider this the ultimate science-backed meal schedule.

At this point, you know that eating healthy, balanced meals and snacks all day, every day is clutch for losing weight. But if your eating schedule is kind of screwy, dropping pounds can still be a struggle. And that's frustrating AF.

A recent study from Harvard University suggests that, no matter how healthy you eat, if your mealtimes don’t jive with your circadian rhythms your blood sugar levels can jump 18 percent higher than normal—which can ramp up levels of the fat-storing hormone insulin. No bueno.

So when should you eat each meal and snack if you're trying to lose weight? We combed through the research to give you a meal-by-meal rundown of how to pencil in your eats.

Here's your plan of attack.

While the research on whether eating breakfast spurs weight loss is mixed, data from the National Weight Control Registry makes a pretty strong case for the first meal of the day. According to the database, nearly 80 percent of people who have successfully lost 30 pounds or more and kept it off reported eating breakfast every single day like clockwork.

In terms of timing the all-important morning meal, a 2015 Obesity study found that consuming a high-protein breakfast between 6:00 a.m. and 9:45 a.m. was linked to a reduced the risk of body fat gain and less hunger throughout the day, compared to those who waited to eat until after 10 a.m.

“I always suggest eating a healthy breakfast within one hour upon waking,” says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics. After all, the longer you put off your morning meal, the longer you go without the hunger-squashing effects of protein, fat, and fiber. (Start working towards your weight loss goals with Women's Health's Look Better Naked DVD.)

Plus, since you wake up in the morning in a fasted state, topping off your glycogen stores with healthy carbs like unsweetened oatmeal will energize you, says White. That way, you'll be more active during the first half of the day, he says.

While a morning snack is certainly not mandatory, especially if your breakfast is really heavy or you don't eat until 9:45 a.m., it’s important to remember that your body takes between two and four hours to digest and absorb the food you eat, White says. After that, you’re fasting.

Sticking to that window of time between breakfast and your snack will help you keep your energy levels topped off and prevent a dip in your blood sugar, he says. And that will keep your from going HAM at lunch. If you're looking for healthy snack options, research presented at the 2013 Institute of Food Technologists annual meeting found that dieters who ate a handful of almonds for a mid-morning snack wound up eating fewer calories over the course of the day.

Still, it’s important to only eat a mid-morning snack when you’re legit hungry, says registered dietitian Betsy Opyt. Otherwise, you could wind up overdoing your calorie intake.

A 2016 study in The American Journal of Clinical Nutrition followed roughly 1,300 dieters over the course of 28 weeks and found that people who ate earlier lunches had more success dropping pounds. While this was only the case in people with a specific genotype (and most of us aren’t getting tested for it), the finding’s in line with a previous study, published in the International Journal of Obesity. In that study, dieters lost about 25 percent less weight if they ate the bulk of their calories after 3 p.m.

Like your mid-morning snack, an afternoon snack two to four hours after lunch keeps your blood sugar levels stable and prevents overeating at dinnertime, says White.
Also, in one University of Illinois at Chicago study of overweight women, those who snacked in the afternoon tended to eat significantly more fruits and vegetables throughout the course of the day compared to non-afternoon snackers. And that bodes well for your weight-loss efforts, as 2015 research out of Harvard Medical School shows that increased fruits and veggie intake is tightly linked with healthier weights.

In one Brigham Young University study, researchers asked 29 men to cut themselves off from the kitchen at 7 p.m. for two weeks and then eat whenever they wanted to for another two weeks. The study authors found that the guys ended up eating 244 fewer calories each day when they stopped eating after the cutoff. White says these results are probably caused by the fact that people often snack after dinner, not because the guys ate dinner any earlier.

Another recent study found that when people who usually ate a third of their calories between 6 p.m. and midnight switched to a schedule where they stopped eating between 7 p.m. and 9 a.m., they lost weight and slept better. Again, it's not so much the time they ate dinner that mattered as much as eliminating post-dinner snacking. (So if you have to eat at 8 p.m., don't freak, just make sure you're not still making trips to the fridge after.)

The bottom line: This timeline might help make your weight-loss journey easier, but if you don't hit these deadlines every day, you're not doomed. "The most important thing is that you are eating a healthy diet rich in fruits, vegetables, and other whole, nutrient-rich foods—and that you're listening to your hunger cues," White says. "You should be eating when you are hungry, but not ravenous, and you should be stopping when you are satisfied, but not completely full or still hungry."


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