Kristen's" Fitness Is A Lifestyle" Daily Tips

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) MADHAV...

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

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...

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. Bre...

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 Fil...

Breakfast: 1/2 Whole Grain or Whole Wheat bagel (toasted) w/ low-fat peanut butter or almond butter lightly spread on top Slice banana on top. Save other half for later Midmorning Snack Apple -medium Lunch 1 cup Lettuce 3 oz Garbanzo Beans 2.5 oz Tuna Solid White Tuna - small can sliced tomato, cucumbers, and carrots Top lightly with a olive oil vinaigrette dressing Midafternoon snack other half banana Dinner 1 cup Asparagus, boiled topped with Fleishmans Spray butter and lightly salt/pepper 4 oz Fresh Salmon fish cooked lighlty in olive oil or grapeseed oil Breakfast 1 whole egg 1 egg white, top lightly with shredded cheddar cheese Midmoring snack cup of Yoplait yogurt Lite, any flavor Lunch Wrap (mix all together 0.5 oz Brown Rice 4 oz chicken, shredded mix in salsa Wrapped in a low-fat tortilla Dinner 1 cup Lettuce topped w/ radish, green pepper, red bell pepper, avocado, black olives and onion. Feta Cheese 1/2 dinner roll, whole wheat Snack 1 oz nuts, dry roasted almonds

Breakfast Oatmeal topped w/ sliced bananas, sprinkled w/ flaxseed. If you are not working out today, skip the banana Mid-morning Snack Apple - medium w/peel. If you are not working out today choose an orange or grapefruit instead Lunch 1 cup Romaine Lettuce 1/2 Avocado, sliced 1/2 cup cauliflower 1/2 cup broccoli 1/2 cup radishes Alfalfa Sprouts sparingly 1/2 cup cottage cheese 4 Reduced Fat. Low sodium Wheat Thin crackers (if not working out, skip the crackers and choose either the avocado or cottage cheese. Not both) Mid-afternoon Snack 1 oz walnuts (heart health) Dinner 4 oz Tilapia grilled in garlic flavor olive oil - squeeze lemon on top for flavor) 1/2 cup asparagus (cook in olive oil sprinkle w/ salt & pepper or use a little spray butter for flavor) Day 2: Breakfast 1/2 cup Egg Beaters - Fleishman's .25 cup Oatmeal - quick, measured uncooked Mid-morning snack 1 oz almonds Lunch 4 oz Turkey Breast 1 cup chopped tomato, cucumber, and green onions drizzled lightly with oliv...