What To Eat Pre/Post Workout?!

What’s the dead-on diet to get it done with ‘em dumbbells? Food is FUEL.  Learn what to put in your body to perform at your best!  And learn how not to be sitting on the couch with the rest of your brothers or sisters waiting an hour to digest!

Pre-Workout:

According to what I learned in nutrition lecture,

• 4 hours out, balanced meal of familiar tried and true foods
• Less than 4 hours out, less protein, fat, and fiber
• Less than 1 hour out, mainly carbs, liquid or semi-solid for nervous stomach

So: 4 hours before you workout, there is enough time to digest a balanced meal.  Within 4 hours of working out, it is recommended to not eat protein, fat or fiber because those take a long time to digest and may cause gas and discomfort during a workout.  Within an hour of working out, eating something high carb like fruit is best.  Easily digestible, sweet sugary goodness with antioxidants, phytonutrients, vitamins, minerals and deliciously hydrating, fruit is the best!

Post-Workout:

It depends on the workout!  But no matter what, replenishing those glycogen stores is key.  American Council on Exercise (ACE) recommends dried fruit post workout.  For intense muscle conditioning, one recommendation is the 4 : 1 carbohydrate to protein ratio.

Chocolate Milk??  According to Purdue’s Campus Registered Dietitian, Michelle Singleton, a carbohydrate to protein ratio of 4 : 1 is a good goal to eat post workout, and chocolate milk has close to this ratio, (3.25 : 1) so it is a quick and easy go-to, but there are lots of other better options out there!  According to the USDA’s “SuperTracker”, chocolate milk contains 64 empty calories from solid fats and added sugars.  Recommendations are to decrease your intake of empty calories and to take in your nutrients from nutrient dense food like fruits and vegetables, not supplements.

Like carbs yet? 

According to my Health and Kinesiology 368 class’s lecture notes, a high carbohydrate diet consisting of 70% carbs increases muscle glycogen stores and increases aerobic exercise time to exhaustion.  You know why?  Glucose, the sugar that carbohydrates get broken down into, is what every cell uses for energy.  Carbohydrate is stored as glycogen in muscles to fuel muscular work.  Yes sir.  It is glycogen and glucose from carbohydrates that is making those muscles contract, NOT protein.  My notes also state:

• “Aerobic athletes are in a constant need of carbohydrates, so they should always be consuming a diet high in carbohydrates.
• Strength athletes also require adequate levels of carbohydrate to fuel the expensive process of muscular work and muscle building.
• Thus, eating a diet high in carbohydrates and low in fat is good for athletes in all sports as well as to promote better health.”

Don’t I Need More Protein?

I quote directly from the Academy of Nutrition and Dietetics’ www.eatright.org:

“Protein is an important part of a balanced diet, but eating more protein will not magically make you stronger. The only way to grow muscles is to put them to work. “Carbohydrates are the best fuel for working muscles,” says Academy of Nutrition and Dietetics Spokesperson Heather Mangieri, MS, RDN, CSSD.

Carbohydrates are partially converted to glycogen, which is stored in your muscles to power your workout.”

People think they need hundreds of grams of protein every day.  It is actually very easy to meet this ratio and all protein needs when eating fruits and vegetables! According to the USDA’s “SuperTracker”, turns out, raw broccoli has a 3 : 1 ratio of carbohydrate to protein, 1 cup of it has only 30 calories, with 41 mg calcium, 278 mg potassium, 29 mg sodium, and 78mg of vitamin C (105% of vitamin C target!).  That’s just one of the many amazing vegetables out there, and it has a higher protein to carb ratio than chocolate milk! Who knew!  And for every 4 grams of carbohydrates, there are 3 grams of protein in raw spinach! Oh yeah, get it Popeye! Ow, ow, and that gorilla’s got big muscles, turns out 10 bananas has 13 grams of protein! When fruits and vegetables are eaten in abundance as fresh, whole, raw, ripe, and organic as you can get them, they will have more than enough protein to go around!

As a dietetics student, fitness instructor, and foods demonstrator, this is one of the most common questions I get.  Purdue’s RD Michelle Singleton says, “In reality, protein contributes to less than 10% of fuel used during exercise.”  So, if I eat a big smoothie for breakfast, a giant plate of fruit for lunch, and an immensely delicious salad for dinner, I can easily, deliciously, vibrantly, without even thinking about it, meet my needs, AND stuff my face :D! Spreading the love from my classroom to your kitchen. Dream big, and CARB UP!

“How to Fuel Your Workout.” The Academy of Nutrition and Dietetics. Eat Right, Apr. 2013. Web. 22 Sept. 2013. <http://www.eatright.org/Public/content.aspx?id=6442471759&gt;.

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Sweet Caramel Milkshake<3 Aka: Dateorade

You already know you need carbs for workout fuel. #1 Energy Source!…

…You know what else benefits from sweet sugary glucose goodness???

Your BRAIN!! Glucose fuels the brain.  Clarity and focus.  Present thinkers and speakers. Whole, complete thoughts, decisions, and actions.  Exams, reports, homework?? Live big, Carb UP!

Dateorade

• 3 ripe bananas
• 20 + dates
• water (preferably coconut water 😉 )

blend

Apple Pie Sandwich Stack!

It’s very true what they say! An APPLE PIE SANDWICH STACK a day keeps the doctor away!!

I got this idea from Megan Elizabeth’s video!

Feel free to slice thinly with a knife! I sliced my apple like this:

So pretty with that star in the middle!!

I live in a sorority where I have the mandolin my mom sent me, (thanks mom) and a tiny $15 blender!

Blended in my tiny blender:

• an apple (chopped)
• about 5 dates
• an orange (make sure to get those seeds out)
• I didn’t have any spices , just oranges, apples, and dates in here today! But feel free to experiment! Add cinnamon! Apples and cinnamon are a match made in heaven!!! And mmm add a little ginger, and some vanilla, and maybe even pecans?!! That would be CRAAAY!!

stack away!

Happy Birthday Sunspot!!!

What a fun event at Sunspot Natural Market yesterday!!

Reiki!

Navitas Naturals!

Raffles and Goodies!!

Bee Hive!!

Organic cake!! Frosting dyed with spirulina and tumeric!!!

My raw vegan station!!! 😀

Spreading love, health and happiness with FullyRaw  Kristina’s Pumpkin Pie and talking about my:

RAW VEGAN THANKSGIVING DEMONSTRATION! 

NOVEMBER 6, 2013

7-8 PM PURDUE’S NEW CORDOVA RECREATIONAL CENTER DEMO KITCHEN

TO REGISTER:

GO TO MEMBER SERVICES DESK OR CALL THE COREC AT 765-494-3109!!

FullyRaw Pumpkin Pie

• 2-3 cups raw pie pumpkin, cubed
• about 3lbs dates
• cinnamon
• pumpkin pie spice
• top of pinkey sized piece of fresh ginger, or ginger powder
• 1.5 – 2 cups pecans
• 168g ripe local organic hoosier! persimmon pulp (or 1 ripe thai persimmon) (168 g is the equivalent to the weight of 1 thai persimmon 🙂
• 1tsp vanilla
• LOVE! ❤

Crust

Using a food processor S blade, pulse and blend pecans, about 1lb of dates, vanilla, and about 2 tsp of cinnamon (eyeball it!). Press crust into pie pan and refrigerate while making filling.

Filling

If you have a Vitamix blender, use that! I used the food processor S blade again.  Thrown in your pumkin chunks, 2-3 lbs of dates, persimmon pulp, ginger, and 1-2ish tsp (up to you!) pumpkin pie spice! Pour over crust and let it chill for about 2 hours.  Savor and serve with plenty of love ❤ !

Enjoy! Let me know if you have any questions! Hope to see you on the 6th!! Live big, carb up!

Raw Vegan Burrito Bar!

So much fun! The beautiful MEXICAN FIESTA rainbow of veggies at last night’s demo!!!  These recipes are so easy and delicious!  Really excited that I get to share them! 🙂

ALSO: MAKE A BURRITO

Thank you Megan Tarter and Anna Lawler for the beautiful photos and sweet shout outs!  You guys rawk!

Jack Cheez (From the Organic Garden Cafe)

• ¼ chipotle* soak with hot water, remove stem, handle with gloves
• 1 cup cashew
• ½ cup brazil or pine nut (9.5 oz)
• 5/8 cup water, distilled
• 1 Tbs lime juice
• 1 Tbs Miso
• 1 Tbs jalapeno
• ½ tsp Garlic, fresh
• ¾ Tbs onion powder
• ¾ Tbs paprika
• ½ Tbs Garlic Granules
• ½ Tbl salt
• ¾ tsp nutritional yeast

 blend creamy using a food processor S blade

Taco Meat of the Vegetables:

• 2 cups zucchini, finely diced
• 1 cup brazil nut, ground (I used walnut)
• ½ cup crimini mushrooms, finely diced
• ½ cup onion, minced (learn to chop and onion!)
• 5 tablespoons Mexican chili powder
• ¼ cup celery, finely minced
• 2 Tbs nutritional yeast
• 2 Tbs lemon juice
• 1 teaspoon Himalayan salt
• 1 teaspoon garlic, minced
• ½ tsp cayenne

1.     grind nuts into flour

2.     add in chopped veggies

3.     add in Mexican fiesta seasoning, nutritional yeast, garlic, lemon juice

4.     mix!

My Favorite Corn Salsa

• 1-2 mangos, hedge hogged 😉
• 2 bell peppers, chopped
• 2 12 oz. bags of frozen corn, strained in warm water to thaw
• chili powder to taste
• juice of ½ lime!

mix in a lovely large bowl and eat the whole thing!!! Ya, it’s that good.

Brown Rice:

• cauliflower
• hemp seeds

process in food processor, make it more delicious by adding cashews or walnuts! Maybe even try grated zucchini dried in a towel! Mmm!

Mild Red Salsa:

• 2 roma tomatoes (cubed) (how to dice a tomato!)
• 1 jalapeno pepper
• 1 garlic clove
• ¼ onion
• appx. ¼ cup cilantro

1.     mix tomatoes pepper garlic, and onion in blender

2.     add cilantro and mix again

3.     add salt to taste

Guacamole

• 3-5 avocados
• Mild Red Salsa (not blended, just cubed)
• Squeeze another lime

mash the avocados in a separate bowl and immediately put lime or lemon juice on avocado to prevent oxidation.  Then fold in pico with a rubber spatula and indulge in health filled creamy LDL lowering unsaturated fats! ;D

Deadly Double Chocolate Mexican Cupcakes

These are too good to be TRUE deadly! I think everyone at the Mexican demo on Wednesday will actually die from overpowering perfect divine chocolatey pleasure.  Watch out! Chocolatey delicious decadence awaits!

Makes 1 dozen or 30 mini cupcakes

Dark chocolate Cupcakes

3 cups peeled and chopped apples

1 cup raw agave or date paste or coconut nectar

½ cup raw coconut oil

¼ cup pure water

1 1/3 cup raw cacao powder

seeds of one vanilla bean

pinch of Himalayan sea salt

2 cups raw coconut flower

Mexican Chocolate Frosting

2 cups raw cashews, soaked 2 hours, drained/ rinsed

¾ cup + 2 Tbs raw cacao powder

¾ cup raw agave or date paste or coconut nectar

¾ cup pure water

½ cup melted raw cacao butter

2 vanilla beans

1 teaspoon cinnamon

¾ teaspoon chili powder

pinch of cayenne

pinch of Himalayan salt

Dark Chocolate Cupcakes

Place the chopped apples in your food processor fit with the S-blade and process until smooth.  Add the honey, coconut oil, and water,and process again until well combined.  Add the cacao powder, vanilla and salt, and continue to process.  Finally, add the coconut flour and process until completely combined.  Fill your cupcake liners to the top and press firmly to form their shape.  Freeze for 2 hours to firm.  Once solid, pop the cupcakes out of the liners and they are ready to be frosted.

Mexican Chocolate Frosting

Place all ingredients in a high-powered blender and blend until very smooth.  Place the frosting in the refrigerator for 2 hours to firm.  Once it has thickened, frost the cupcakes.

25 Health Fitness Tips

30 Health Tips

Here they are!  USDA guidelines inspired, straight foreword, quick, and easy.  From curbing cravings, and eating triggers, to exercise advice, and party situations.  You don’t need to be a dietetics student to know how to take charge of your health!  Heck, lots of dietitians out there are overweight.  It’s up to you to decide what to do with these tips.  Let’s not waste any more time.  Your future is in your hands.

1. Look at ingredients. If something has an ingredient listed that you don’t know what it is, don’t eat it.
2. Focus on a healthy lifestyle- for a lifetime- not on “dieting.” Dieting alone is often a short-term tactic without long-term results.
3. Give yourself at least 5 minutes between every hour of computer time: walk to the water fountain, or go up a few flights of stairs.
4. Don’t be an idiot, get the brown rice.  Refined, processed, and “white” grains are stripped of the bran that has all the B vitamins and fiber.
5. Eat enough fruits, vegetables, and whole-grain foods.  Being high in fiber, nutrients, and low in calories, they satisfy and fuel you.
6. Quinoa is a whole grain, a complete protein, and it’s really high in iron!
7. The longer, more frequently, and more vigorously you move, the more calories you burn.  When you burn more than you consume, your body uses its energy stores, and you lose weight.  Just adding thirty minutes of brisk walking to your day makes a difference!
8. If you’re not hungry enough to eat an apple, you’re not hungry.
9. When you arrive at a party, avoid rushing to the food.  Consider eating a little beforehand to take the edge off your hunger.  Greet people, drink some water, and settle into the festivities before eating.
10. Stress may lead to nibbling on more food and consuming more calories than your body needs.  The best stress reliever: exercise! Mmm some yoga flow, a nice jog, can’t beat that endorphin high.
11. Thirst can often be confused with hunger, try drinking a cup of water, and waiting 10-15 minutes to decide if you are truly hungry.
12. Tailgating? Just make one trip to the food table.  Move your socializing away from the food to avoid unconscious nibbling.
13. If the number on the label on your produce has 4 numbers, it is conventionally grown.  5 numbers starting with the number 8 means they are genetically modified (GMO).  And 5 numbers starting with 9 means they were organically grown.
14. Eat slowly.  Savor.  Try to make eating the only event.  Eating unconsciously or distracted may lead to eating more than you think.  Eating slowly will help you eat when you’re hungry, and stop when you’re satisfied.
15. Dairy is the root cause for a lot of allergies, indigestion, gas, bloating, fatigue, and congestion.  There are much cleaner ways to get your calcium and vitamin D.  You like sucking on big cow tits?
16. Craving something naughty? Set a time to enjoy it later.  This makes it so that you do not overeat the naughty item later, and, more often than not, you will forget about it and not even want it later.
17. If you must eat meat, make it spinach.  Oh haha, I mean sunflower seeds. Oops again, if you MUST eat meat, you’re supposed to go for the seafood. Although, spinach is 50% available amino acid protein and meat’s protein is 50% denatured.
18. Before you dive into eating something that you are craving, but probably won’t make you feel your best, eat fruit first.  Before divulging that cheesy bread, try having a juicy orange, a crisp apple, or a sweet banana.  These will probably be more satisfying than you expected and you will eat less cheesy bread, or not even care for it anymore.
19. Be aware of the influence of others.  You don’t need to eat cake, muffins, or bagels just because somebody brought them!
20. Limit the calories you take in from solid fats (saturated and trans fats) and from added sugars.
21. Rethink your ways of eating.  Do any habits promote weight gain?  Consider what, when, why, where, and how you eat.  If you need to, make some changes.
22. Keep healthful, nutrient-rich snacks available.  Fruit in your backpack- always.
23. Think long-term; act gradually.  Fasting and starvation-type diets can peel off pounds, but most weight that’s lost quickly is water loss, which will come back as fast as it’s lost.
24. Oh I know why you’re fat… it’s all the bananas you eat!! #ishnoonesays
25. Exercise creates a “trimmer” mindset.  As people get more physically active, they often opt for foods with fewer calories, less fat, and less added sugars.  The reason?  It just seems to “feel good.”
26. Limit sugary drinks like soda and alcoholic beverages.  Their calories add up, and there is nothing in there that is good for you.
27. Make health your weight-management priority.  Strive for your best weight for health, not necessarily the lowest weight you could be. A probable bonus: Positive changes in your appearance!
28. Savor. Cut yourself some slack. Don’t stress.  If food choices become stressful, you’ve gone too far! Food should be enjoyed and appreciated, never stressful or cause of worry.  Nobody’s perfect.  Allow for occasional slipups in your eating strategies, without feeling guilty.
29. There is no recommendation to eat meat in the United States Department of Agriculture Dietary Guidelines.
30. Drink water! Go easy on the alcohol and “drunk foods,” and stay hydrated!  Your body is 70% water! Do you eat all high water content foods that are 70% water?! If no, than, drink up!

Whether you implement this advice into your lifestyle is not up to your doctor, your dietitian, or me.  It is all up to you.  Where there’s a will, there’s a way.  If you think a healthy lifestyle is too inconvenient or too hard for you, consider how hard it would be leading a life with compromised health.  Put yourself first.  After all, you are a beautiful human being. Love your body, and take excellent care of it. ❤ J.

Meatless Meathead Monday

To the man cave!!MEATLESS MONDAY. Get it done! Get to the man cave, squats and pullups, do (8-12 reps if your working on muscle build and 10-15 reps or more with lighter weight if you’re working more on endurance) front squats, and same thing for reps back squats and try pullups, then do flexed arm hang for 30 seconds (if your still working towards a solid pullup, like me 😉 That’s one set, do 3!

Refreshing Post Workout Fuel

The ultimate postworkout. Why?! Carbs: there’s at least 4 sugary sweet bananas in here protein: sprouted quinoa is a complete protein, I put 2tsp, not to mention the mint, collard, and spinach that are 50% protein (at least I know spinach is 50% protein! Greens have LOTS!!) Iron: quinoa and spinach are super high in iron!! And my body is absorbing it so well since it is coupled with the vitamin C from the orange! Calcium: collards are an amazing source of easily absorbable calcium! Unlike cow tit liquid that gives humans too many issuess eww!!

Next Demo: Raw Vegan Mexican Burrito Bar and Mexican Chocolate Cupcakes!!

Purdue Cordova Recreational Center Demonstration Kitchen! Wednesday, October 16, 2013 7-8pm! To register call 765-494-0109 or email ttort@purdue.edu ! Space is limited and registration deadline is October 11th!

Have a great week after this magnificent motivational MEATLESS MONDAY!!!

HOLLAHH LIVE BIG CARB UP ❤ ❤ ❤