Using Food for Optimal Energy
Rise and shine
2 pieces dried mango
W.O.D (work out of day) (see below)
Plain Greek yogurt sprinkled with whole grain granola
Green monster shake
spinach greens, with sliced turkey and 2 egg whites
3 oz grilled chicken, 1/2 sweet potato
Isalean Protein shake
4 oz salmon, 1/2 c cooked quinoa, brussel sprouts
Almond Butter Pumpkin Brownies
Feel free to get creative with substitutions. Try other nut butters, other forms of squash, other… sweeteners, spices, mix-ins, the possibilities are endless. I made several batches using either fresh squash that I steamed and mashed or canned pumpkin. I preferred the fresh squash to the canned pumpkin, but the latter worked perfectly well and seemed appropriate for the upcoming holiday.
Consider topping with applesauce and/or whipped cream for a delicious dessert.
Ingredients:
1 cup almond butter
¾ cup mashed pumpkin or other squash, canned or steamed
1 egg
1/3 cup honey
1 tsp baking soda
Combine all ingredients in a bowl. Mix well. Pour into a greased 8 x 8 in pan. Bake at 350 degrees for 25 minutes or until a toothpick inserted comes out clean. Serves 8.
Rowing: 12 minutes, at pace close to 32 strokes per minute
If using stepper – manual pace at level ~10 for 12 mins)
Treadmill: run 1 mile at a pace of 8 minute miles (7.5 on pace setting)
Recumbent bike: intervals designed to alternate between cruising at 80 rpms at level 2 and more intense pacing at > 100 rpms (level 3) as follows:
Mins level rpm:
0- 2 1 (warm up)
2 – 4 2 80
4- 5 3 100+
5 – 7 2 80
7-8 3 100+
8-10 1 cool down
(35 minute interval/ grade work out)
This work involves alternating between treadmill with varying grades, and leg muscle work outs off treadmill inbetwen. Follow the interval rotations as follows:
Minutes speed Grade %
0 – 5 mins warm up (brisk walking, nothing too intense)
5 – 12 mins: 3.0 12%
12 – 19 mins 5.5 8%
19 – 20 mins 7.5 0%
20 – 20:30 off treadmill, squats
Carefully get back on treadmill
21 – 22 mins 7.5 0%
22- 22:30 off treadmill, squats
Carefully get back on treadmill
23 – 24 mins 7.5 0%
24- 24:30 off treadmill, squats
Carefully get back on treadmill
25 – 26 mins 7.5 0%
26- 26:30 off treadmill, squats
Carefully get back on treadmill
27 – 28 mins 7.5 0%
28- 28:30 off treadmill, squats
Carefully get back on treadmill
29 – 30 mins 7.5 0%
30 – 35 mins 3.3 0% (cool down)
EARTHY MUFFINS
Makes 12 muffins. Hands-on time: 15 minutes. Total time: 45 minutes.
These fruity muffins – with zero saturated fat – are easy to make and are freezable, too. Great for an on the go snack. Make sure you add a good source of protein so that it balances out the ratio of the carb on blood glucose response. Some ideas: eat with morning breakfast of egg whites. Enjoy as a snack with side of yogurt. Or even an Isalean shake with this would be good. An old favourite, muffin and glass of cold skim milk.
INGREDIENTS:
3 large egg whites
¾ cup plain low-fat yogurt (1 6-oz container)
½ cup unsweetened applesauce
¼ cup canola oil
1 tsp pure vanilla extract
2 cups whole-wheat flour
2 tbsp truvia
1 tbsp baking powder
1 tsp baking soda
1 tsp coarse kosher salt
1 cup strawberries, sliced
Olive oil cooking spray
Preheat oven to 375°F. Coat 1 12-cup or 2 6-cup standard-size muffin tins with cooking spray. Set aside. In a large bowl, whisk together egg whites, yogurt, applesauce, canola oil, zest and vanilla. In a medium bowl, combine flour, Truvia, baking powder, baking soda and salt. Mix dry ingredients into wet ingredients, stirring until just short of combined. Gently stir in strawberries, mixing just until combined. Divide batter evenly between 12 muffin cups. Bake until tops are golden brown and set, 20 to 25 minutes. To test, insert a toothpick into the center of a muffin until it comes out clean. Cool on a wire rack for 10 minutes before removing from tray. Nutrients per muffin: Calories: 172, Total Fat: 5 g, Sat. Fat: 0 g, Carbs: 25 g, Fiber: 3 g, Sugars: 10 g, Protein: 5 g, Sodium: 300 mg, Cholesterol: 0 mg
