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Showing posts from March, 2011

Peanut Butter Rounds

This is a very energy-dense snack to get the right amount of energy stored in the muscles (glycogen) for high-intensity, long duration (up to 2 hrs), workouts. They are more difficult to digest so are best eaten before a workout or race (at least 2 hours). I use to eat 1 right before my morning long runs and could sustain my running pace for a good 2 - 4 hour run. I am sharing this with everyone who has had trouble finding the right food to fuel the body before a workout. there is nothing magical about, just the right amount of high- good carbohydrates.
As far as measurements, use your best judgment. I use more peanut butter and Nectar and the flour so that it forms a thicker stronger substance and doesn't fall apart. They can last in a plastic bag for days...I keep mine refrigerated. Eat up and enjoy!!! Train & eat like an athlete.


Hodgen Mill 100% Stone Ground Whole Wheat Flour
Smart Balance creamy Peanut Butter
Nestle Cocoa Powder (sweetened, but can used unsweetened)
MADHAVA Ag…

Menu Options

Breakfast

1 cup Kashi cereal with protein powder sprinkled on top

Lunch

5 oz of chicken or fish with greens

Snack

Handful of nuts

Dinner

5 oz of chicken or fish with steamed vegetables


Breakfast
½ cup bulgar topped with cinnamon and honey

Snack
1 cup plain yogurt topped with low-fat granola

Lunch
1 cup spinach, raw
½ cup diced green pepper, sliced radishes, chopped carrots

Dinner
Jennie O Turkey Burgers
½ Sweet potato with skin


Breakfast
4 egg whites

Snack
½ cup low-fat granola

Lunch
3 oz. salmon topped with asparagus

Dinner
1 cup romaine lettuce
Tomato
Black olives
Shredded cheese
Green onion
salsa

National Nurtition Month- Let's add color to our diets!

Add color:
Red: Tomato, watermelon and guava are loaded with lycopene
Blue: Eggplant, cherries, blueberries and beets contain anthocyanins
Orange: Sweet potato, squ7ash, and cantaloupe have loads of beta-carotene
Yellowish-orange: Peaches, tangerines and papaya contain cryptoxantin
Green: Kiwi, spinach, and green peppers contain the carotenoids lutein and zeaxanthin

With all smoothies, you can top with either flaxseed, low-fat granola, wheat germ, sunflower seeds or sliced almonds. Time to do some shopping…..

Blueberry Smoothie

1 cup blueberries
½ cup hemp nuts
1 cup plain yogurt
1 cup ice cubes
2 tbsp agave nectar

Pumpkin Shake

6 oz Almond Milk
6 9z Vanilla GREEK Yogurt
½ cup pumpkin puree’ (canned)
Dash cinnamon
Ice is optional for thickness
Chocolate-Berry Shake

1 cup sliced fresh raspberries
1 medium banana, peeled
½ cup nonfat milk
1 scoop chocolate – flavored whey protein powder
½ cup ice
Banana-Coconut Cream Pie

2 scoops vanilla protein powder
2 cups skim milk
¼ tsp almond extract
2 tbsp peanut butte…

Menu Options

Breakfast
Orowheat Sandwich Thins spread w/ Smart Balance Peanut Butter sprinkle Flax seeds on top
1/2 Grapefruit
1 cup Almond Milk


Mid Morning Snack
1/2 Banana


Lunch
4 oz baked chicken breast over 1 cup Iceberg lettuce topped w/ 1 tbsp olive oil & 1 tsp balsamic vinegar
Add vegetables: tomato, green onions, and cucumbers


Dinner
Steamed vegetables of broccoli, cauliflower, sugar snap peas, and green peppers
4 oz baked perch fillet


Snack
1 cup decaf green tea mixed with a favorite herbal tea





Breakfast
2 eggs w/ 1 tsp olive oil, 1/2 cup diced tomato, 1 oz low-fat cheddar cheese
1 cup Kiwi

Mid-morning Snack
1 tablespoon raw almonds

Lunch
Tuna salad on lettuce. Mix the canned tuna w/ 1/2 cup chopped celery, 2 tbsp chopped onion and 1 tabs low-fat mayonnaise Mix with cup of shredded lettuce
1/2 banana


Mid-afternoon Snack
1 cup low-fat cottage cheese


Dinner
4 oz lean hamburger patty or Jennie O veggie Burger, No bun
1 cup cooked brown rice


Remember: 6 glasses of water throughout day.




Breakfast
1 cup steel cut oats …

Menu Options

Breakfast
2 eggs w/ 1 tsp olive oil, 1/2 cup diced tomato, 1 oz low-fat cheddar cheese
1 cup Kiwi

Mid-morning Snack
1 tablespoon raw almonds

Lunch
Tuna salad on lettuce. Mix the canned tuna w/ 1/2 cup chopped celery, 2 tbsp chopped onion and 1 tabs low-fat mayonnaise Mix with cup of shredded lettuce
1/2 banana


Mid-afternoon Snack
1 cup low-fat cottage cheese


Dinner
4 oz lean hamburger patty or Jennie O veggie Burger, No bun
1 cup cooked brown rice


Remember: 6 glasses of water throughout day.


Breakfast
1 cup steel cut oats or regular oatmeal w/ no sugar drizzle with honey cinnamon & flax
1 orange or small grapefruit

Mid-morning Snack
1 cup Yoplait Lite Yogurt any flavor

Lunch
1 cup Shredded lettuce
1 hard boiled egg sliced
Tomato, Black Beans, Shredded Cheddar cheese and green onions
Top lightly w/ an olive oil based dressing for flavor add salt/pepper for taste

Mid-afternoon Snack
any brand 8oz whey protein shake any flavor - must be under 200kcals

Dinner
4 oz Grilled Black Cod Fillet
1/2 sweet potato
1/2 cup…