Tag Archives: juice + smoothie

Q & A Friday: How to refuel post-workout

I am so excited to bring you your first instalment of Q & A Friday. WOOHOO!

Today’s question is: What should I eat after working out?

This is a great question, and one that I am often asked from my clients. Ideally you want to replenish as soon after a workout as possible. The golden rule is usually to have some post-workout fuel within 30-60 minutes of completing your sweat sesh. I like to play around with variety of food choices and my schedule sometimes dictates what I will eat. Liquid nutrition is always a great option because it takes minimal digestion for your body to absorb and use the nutrients you are providing it with.

I will include a few idea’s as well as some recipe inspiration for you so that you can get creative. And no, chocolate milk is NOT a good option. This campaign from Goodlife has drove me crazy for a couple of years now and HERE is why, summed up beautifully by Megan Telpner.

You’ve busted your booty and now your not sure what to eat. Here are some of my go-to post-workout eats.

  • Green smoothie: I pack this with all sorts of REAL WHOLE FOODS to give my body and brain what it needs post workout. I always play around with a variety of ingredients but include a bit of fruit, green veggies {kale, romaine, spinach, cucumber, and zucchini are great options}, protein powder, and play around with superfoods {chia seeds, hemp seeds, goji berries, and cacao nibs}. Make sure to take a peek on my Facebook page or Instagram where I am always sharing my blended concoctions. Again, liquid nutrition makes it easy for your body to use this fuel for recovery. 
  • Protein Shake: If I haven’t made a green smoothie in advance I always have a couple different protein powders on hand to add to some water. My favourite ones right now are Vega One Nutritional Shake. I’m kind of obsessed with the Vanilla Chia and Chocolate. This is super easy to pack in your gym bag the night before if you are on the go.
  • Energy Bar: There are plenty on the market, most that I wouldn’t recommend. I prefer to make my own or make sure I am buying a high quality bar that I know what all of the ingredients are and doesn’t contain a lot of sugar or other unnecessary items. I like THIS product from Vega although they can be a bit pricey so making your own is a great alternative! Brendan Brazier {founder of Vega} includes lots of great energy bar recipes in his book The Thrive Diet but I found THIS link that has a couple you could test out and THIS is a video tutorial of Mr. Brazier making some energy bars.
  • Yogurt + Granola: I like to build a great parfait that has some fruit, homemade granola, yogurt {I usually switch between sheep and greek} AND/OR kefir topped with lots of hemp and chia seeds after a morning sweat sesh. This bowl of awesomeness will provide some protein, fat and antioxidant power. Check out this beauty bowl.

photo copy

  • Fruit + nuts/nut butter: I love to have some soaked almonds and an apple if I’m on the go. This is easy to pack in advance and snack on after your workout. Nut butter such as almond butter is another great choice. Slather some of this nutty goodness on your apple or banana and enjoy! It’s almost like dessert.
  • Happy Eggs: Happy eggs {re: organic, free range and/or local} are a great nutrient dense food post-workout. I will sometimes poach them, lightly cook them {over-easy style} or scramble them post-workout. See below for a recipe inspiration from this week.
  • Warm breakfast bowl: Quinoa and oatmeal make a great base for a recovery meal. I tend to have this after an early morning workout and load it up with some protein which may include chia seeds, hemp seeds, nuts, seeds, or nut butter as well as a bit of fruit and some cinnamon {see recipe inspiration below}.
  • Protein Pancake: If you are going to be in your kitchen and have a few minutes to spare, I promise you will fall in love with protein pancakes. There are lots of recipes out there but HERE is a good guide as well as some info on why you should love yourself some protein pancakes anytime during the day {note: you can use your protein powder of choice or omit it completely if you wish and play around with some other protein sources}

quinoa

Quinoa Bowl:

Ingredients:

  • Quinoa {I used some that I cooked in advance}
  • 1 cup almond milk
  • 2 Tbsp sunflower nut butter
  • 1 Tbsp chia seeds
  • 1 Tbsp flax seed oil
  • handful of raisins
  • lots of cinnamon
  • 1 Tbsp. unsweetened coconut

Method:

  1. Since my quinoa was already cooked I added about 1 cup of cooked quinoa and almond milk to a small pan on the stove at medium heat. As it was warming up I added the nut butter, raisins, chia seeds, cinnamon, and coconut. 
  2. Warm on medium heat until it’s at your desired temperature.
  3. Serve and top with a bit of flax seed oil and some more cinnamon for good measure :)

egg scramble

This is a meeeeean egg scramble that I cooked up after a workout this week. I was hungry and this certainly hit the spot. Ingredients are: 2 eggs + handful of leftover chicken + mushrooms + onion + kale + fresh basil + olives + clove of garlic + a bit of goat cheese


Don’t forget to stay super hydrated during and after your workouts too!

With any wellness plan I always recommend my clients get their sweat on at least 3-4 times a week. Truthfully, I haven’t been as diligent since Sloane arrived and I have recently committed to working out 2-3 times a week, meaning I schedule it in just as any other appointment. Week one is under my belt and I already feel a million times better. It makes me frustrated that I didn’t make exercise a priority before. I am always active and have been doing lots of walking, workouts at home with no equipment, yoga and chasing a baby around over the last 11 months but there is nothing quite like having your butt kicked at the gym. I look forward to sharing my progress as well as a before and after one year post-baby!

Please leave a comment below and share some of your post-workout fuel fav’s? 

PS. Are you on the list? Make sure to sign up for my newsletter that will be going out next week. I share health tips, give you challenges, lots of recipe inspiration and helpful resources that I know you will love. You can sign up on the right side of this page! 

Leave a comment

beat the breakfast blues

It’s Monday morning. You wake up well rested, enjoy the sunrise, take time to sit down and sip some tea while you savour a beautiful and healthy breakfast, get the kids ready and off to school effortlessly and you get to out the door to work {on time}.

Snap out of it!

That was {clearly} just a dream…

Sadly for most of us, mornings are crazy-town busy! And yes, I’ve done it too. Stay in bed those extra 10 minutes only to awake frazzled, stressed, and pressed for time. Although I wish we could all strive for a morning a bit more like the first scenario, I want to help make your mornings a bit easier by taking the guess work out of breakfast.

Here are 5 HEALTHY BREAKFAST options that are filled with quality protein, fats and carbohydrates to nourish your hot bod and beautiful brain. 


1. Open Faced Avo Sandwich

This takes minutes to make and will leave you feeling satisfied. Toast your favourite gluten free or sprouted grain bread of choice {I love Ezekiel 4:9 products}. Half, peel and pit your avocado scooping the flesh of this beauty fruit onto your toast. Mash with a fork and top with a sprinkle of sea salt, black pepper and a little squeeze of lime or lemon is joyous! I topped this sandwich with some sun dried tomatoes too, but this is optional.

avo + sun dried tomatoes snack

2. Green Smoothie

This is great for the family on the go. The best part is that you can blend this baby up the night before making it effortless to nourish your body the next day. Try to store it in a glass jar like a mason jar that is air tight to preserve as many of the nutrients as possible and keep it fresh! It’s impossible to get bored of smoothies  since you can change up your ingredients every day. Here are a few of my favourite smoothie concoctions that I have already shared on the blog….

Tip: Always try to add some veggies such as greens {spinach, kale, romaine}, cucumber, celery or even a greens powder to boost the healthy-factor in your cup of green goodness.

blended greens june 20

3. Yogurt & Granola

There are so many ways to make this healthy and satisfying bowl of breakfast goodness. Here are a few of my favourite ingredients to use:

  • Yogurt: Sheep, Goat, Greek, Organic/Local/Full-Fat Dairy or any Dairy alternative
  • Homemade or store bought {watch the sugar content!} muesli OR granola.
  • Fruit of your choice: This will depend on the season but I love a bit of banana, blueberries, strawberries or raspberries
  • 1 tbsp Chia Seeds
  • 2 tbsp Goji Berries
  • 1 tsp cinnamon
  • Drizzle of natural sweetener: Honey OR maple syrup

photo copy 2

4. Warm Breakfast Bowl 

This is one of my fall and winter breakfast staples. It’s easy to prep and you can change your ingredients almost every day. I like to top my beautiful breakfast bowl of oats with seasonal fruits, nuts, seeds or any other superfoods you have on hand. Here are some ingredients I like to include.

  • Oats {PLEASE buy whole rolled oats and cook in water with a bit of sea salt. It takes only a couple minutes on the stove and is a much healthier and tastier option than quick oats or anything you put in the microwave}
  • Fruit – again seasonal and organic is always best when possible OR frozen organic is my choice in the winter months
  • Nuts & Seeds: Chia, Flax, Almonds, Walnuts, Cashews, etc.
  • Milk or Dairy free option: Almond, Rice, Oat, Organic/Full-Fat Dairy, Coconut
  • Dried fruit: Dates, Raisins, Goji Berries, Apricots, Figs
  • Cinnamon
  • Natural Sweetener: Raw Honey OR Maple Syrup

oat groats

5. PB & Honey

This is so sweet and savoury that it’s hard to believe that this is a healthy breakfast {or snack} option. Toast some bread of your choice and slather with almond butter. Drizzle some raw honey, add about 1 Tbsp of hemp seeds on each piece of bread and then slice up your banana and layer on top. Finish up with a generous dash of cinnamon too. Voila! Healthy fats and protein that will help stabilize blood sugar levels and give you sustained energy and brain power to get through your busy day.

post workout


Some other honourable mentions for really really quick choices when you are heading out the door are: Apple with almond butter, sprouted grain OR gluten free bread {toasted} slathered with coconut oil, hard boiled egg and a slice of gluten free bread {toasted} with coconut oil OR butter, and some fresh cut up fruit and a handful of raw nuts.

Okay, there you have it! I hope you feel equipped and motivated to make some healthy choices to start your day!

Happy Monday friends :)

Leave a comment