Why is strength training important??? 1. Muscle helps you keep the fat off! One study shows that adding strength training to your workout regimen 3 days a week can help increase the amount of calories burned during normal activities. Why? Because the more muscle you …
Sometimes you just need a little sweet treat! I LOVE PEANUT BUTTER! Almost to the point where it’s dangerous if there are chocolate chips in the house because I’ll take a scoop of PB and a scoop or two of chips and snack…almost every night …
I’ve been on a wrap kick lately. A tortilla counts for one yellow container in the 21 Day Fix and 21 Day Fix Extreme meal plans, so does a slice of bread but who only wants a half a sandwich? Hence the wrap, I’m not really big on bread anyway unless it’s a sweet bread. I’ve been branching out and trying different things so bare with me while I taste new flavor mixes and share my thoughts. I really liked this wrap because you get a little bit of sweet, salty and crunchy, can’t go wrong with fruity, Mexican or Asian inspired dishes if you ask me. Plus it is filling. I always have a hard time including the nuts/seeds in my meal plan so this is a good way for me to get that added in too. I should probably rephrase that, I could eat a bag of almonds or pecans by themselves but apparently you’re supposed to eat them in moderation so it’s better for me to only have the option of having a little cup.
Ingredients:
Step 1: Portion out all ingredients into color appropriate containers.
Step 2: Pour out all the goodness!
Step 3: Wrap it all up burrito style and ENJOY!
I really like Bolthouse Farms dressings. The Miso Ginger is yummy! Any citrus flavored dressing would probably pair well with this wrap. Only a teaspoon though 😉
I am really trying hard to get myself and my family on cleaner diets. If you’re unsure what clean eating is, it is essentially fresh food, not processed stuff from a box. I don’t get to control their lunches too much but I get to …
I used to work at this amazing little restaurant in The Dalles, Oregon called Zim’s Brau Haus. The cook there always made the best chili, his wasn’t vegetarian. He makes an AMAZING Philly Steak soup too but that’s a story for another day. So since …
I’ve been struggling with this post for a while because there are lots and lots of things to consider.
I’m going to share with you what I’ve gathered on it. Take what I share and do your own digging too!
So, like my pre workout post, protein and carbs seem to be the two main ingredients. Only this time it’s more protein than carb.
Research has shown that different proteins digest at different speeds. If you are going to do a protein shake or bar after your workout it is recommended that you use one that is a blend of different types of protein. For instance, whey is a quick-release protein so when you have really pushed those muscles and the cells are sucking up all the nutrition they can, it’s good to have a fast protein. At the same time though it’s been said that it takes up to 72 hours for muscles to heal. A slow acting protein like Casein will be good because after that fast has gone you still have the slower feeding your muscles.
Fast-release
Whey and pea protein are examples of fast-release proteins. Whey usually comes in protein shake or bar form.
Slow-release
Casein is a slow release protein. Some things that are slow release are cottage cheese, peanut butter and meats.
Medium-release
I didn’t get as much digging done on this as I would have liked. Eggs are however a medium release, egg whites are best due to being low cholesterol. They are one of the most popular protein sources in the fit industry.
My favorite post workout meal is Shakeology. Multiple flavors and you can change it up however you like. I don’t just like it because it’s delicious though. The original Shakeology uses Whey protein with a little Pea protein, the Vegan Shakeology uses a Pea and Rice blend protein. www.darcisfitkick.com
Small muscle lesson. When you are working out, lifting weights, running, whatever your exercise of preference is, you are actually making small tears in your muscles. Muscles increase in size because repetitive tearing causes “scar tissue.” Just because you have big muscles doesn’t mean you’re strong. Strength comes with training!
If you are not big on protein bars or protein shakes there are other ways to get your proteins. ⬇⬇⬇⬇
It’s best to go with a lean source of protein. Why go through the effort of burning off that fat just to put it back in your body? There is a such thing as healthy fats which are good for your brain and other things, that will be a topic for another day.
Easy Meals
So far the easiest way to have a post workout meal/snack is to have a glass of chocolate milk, protein and carb all rolled up in one. Use skim or 1% milk
1/2 whole grain bagel with 2 egg whites
1 cup whole grain cereal with 1 cup skim milk
3/4 cup greek yogurt with some granola or fresh fruit on top! Yum!
Grilled/baked chicken breast with 1 cup of steamed veggies, broccoli, carrots, squash, whatever your favorite is.
3/4 cup cottage cheese with some fruit and a slice of whole grain toast
Rice cake with natural peanut butter and some raisins sprinkled on top.
Peas tossed in a little Italian or balsamic dressing. Or on top of a green salad. (Please avoid cream based dressings. Drives me crazy working in a restaurant and hearing people say they are going to eat healthy and have a salad and then use a cup of ranch on their salad.)
Any questions? I know I was pretty vague but I think you get the basics. Protein and carbs are your friend still. Remember from my pre-workout post that too much of anything isn’t a good thing!
www.teambeachbody.com/darcihorton
I don’t know about you but drinking water is tough for me when the weather is cold. I tend to not drink enough. I like drinking my water cold! When it’s hot, I have no problem meeting my goal. My daily water goal is 1 gallon, …
I’ve been researching the best way to eat pre-workout for the last few weeks. It has not been an easy task but it has been very informative. Myth Busting First thing to announce is that CARBS ARE NOT YOUR ENEMY! That being said, does not …
I’ve got to tell you, I LOVE COFFEE!! Okay so it’s probably more like I love cream and sugar….
At the beginning of my get fit kick I decided to reduce my sugary addiction and switch to green tea. Now I LOVE GREEN TEA!!
I wanted to share with you some of the good and bad of both so you can decide which one to include in your diet or if you need to reduce your intake.
Studies at Columbia health suggest that including caffeine in your diet may result in 1 lb. weight loss per month.
Green Tea
8 oz of Green tea has 24-45mg of caffeine and 0 calories.
Green tea tons of antioxidants, one kind is a cancer killer. It has more cancer fighting plyphenols than any other tea or coffee. The antioxidants called catechins are most effective at weight loss with caffeine.
Australian researchers also linked regular consumption of green tea to an increase in bone mineral density in older women.
Coffee
8 oz of Brewed Coffee has 95-200mg of caffeine and 5 calories. (If you drink yours like mine there are over 100 calories, sometimes near 1,000).
Coffee according to Harvard researchers show that 4 cups a day can reduce a woman’s chance of depression by 20%.
It also helps aid in helping keep Alzheimer’s at bay, 3 cups a day. Older adults that had Mild Cognitive Impairment(start of Alzheimer’s) that had higher levels of caffeine were able to delay full blown Alzheimer’s by several years. (Maybe I’ll toughen up and drink it black, my memory now makes me worry).
Decision?
Mine is to stick with the Green tea for now just because I’m making awesome progress with my current diet and workout regimen I’d rather save my coffee calories for a Margarita on Saturday or maybe a brownie…yum...
Mom’s
The American Academy of Pediatrics recommends adolescents have no more than 100mg of caffeine a day, younger kids shouldn’t have it on a regular basis. 12 oz of Pepsi contains 32-49mg and Mt Dew has 42-55mg of caffeine, fyi.
First and foremost I am a Mama to three amazing kiddos, I birthed two and got the other as a bonus! Heard a guy call his step kids bonus kids and I just think that is the greatest thing. Step just sounds so silly to …