Posts tagged Recipes
Nutrition Tip of the Week brought to you by our friends at the Nutrition Hotline 888-587-3625.
Fuel your Morning Workout
Congratulations! You are a morning exerciser. Studies show people who exercise in the morning are more consistent and skip fewer workouts. If you’re anything like me, thinking about eating first thing in the morning is not number one on the list. It is very important to fuel your body before a morning workout, especially after using most of your carbohydrate stores while sleeping (fasting). Complex carbs will help propel your workout and keep you feeling full. Protein will aid in satiety while helping repair and build muscle.
Try some of these carbohydrate + protein combinations:
1 slice whole wheat bread + peanut butter
- Apple + nut butter
- Smoothie: fresh or frozen fruit + yogurt or peanut butter
Eating in the morning (30 min – 1 hr prior to exercise) will not only fuel your workout, but will jumpstart your metabolism for the day. Make sure to eat a good post workout meal to recover from your exercise and fuel your body until your next meal.
Jess Kolko RD, LD, is the Healthy Eating Registered Dietitian and Culinary Educator at Whole Foods Market’s global headquarters. Jess is a co-founder of the Nutrition Hotline—a volunteer organization staffed by RDs to answer nutrition questions for those that may not have the funds for private consultation. When she is not knee-deep in nutrition Jess enjoys training and competing in long distance triathlon and running events.
MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Looking for a delicious breakfast treat to fuel your weekend fitness? The folks at Food4Fitness gotcha covered with this recipe for gluten-free, vegan blueberry muffins! It’s a rotating item available at their café – and it’s super healthy and tasty! Plus, this recipe is great for experimenting with- substitute cranberries for the blueberries or add nuts. Try for yourself:
Sunny Blueberry Cornmeal Muffins
2 cups gluten free oat flour
2 cups cornmeal
2 T. baking powder
1 t. salt
1 ½ cups honey
½ cup coconut oil
½ cup applesauce
1 ½ cups almond milk
2 t. vanilla
Zest of 4 lemons
6 T flaxmeal + 1 cup water
2 cups blueberries
- Preheat oven to 300 degrees.
- Sift flour, baking powder, and salt together in a medium sized bowl. Add cornmeal and combine.
- Put 6 T. ground flaxmeal into a blender with 1 cup water and set aside for 5 minutes. Then blend until “eggy”.
- Mix all other wet ingredients together in a separate bowl.
- Mix the wet ingredients into dry ingredients with a spatula until almost combined. Add flaxmeal and blueberries and fully combine.
- Fill muffin cups almost all the way full. Bake at 300 degrees for 20 minutes, rotate, and bake for 10 more minutes.
Do you ever feel like it’s hard to find healthy places to eat out? Us too! We’re sharing a list of our favorite restaurants around town to find a healthy meal. Beyond more than just tasty food, we like these restaurants because of their fitness-friendly recipes, fresh ingredients, and a wide selection of healthy options – because it’s no fun to just eat salad when you go out! Check back tomorrow for our favorite dine-in restaurants…
Day 1 – Prepared Food Restaurants
Over the past year or so, it seems like prepared food to-go restaurants are popping up all over Austin! They’re great for busy people and people who don’t want to cook, and serves as an alternative to fast food. Plus, many of these restaurants staff a registered dietician and have a 21-day program to jump-start healthy eating habits. The meals are perfectly portioned and feature a full list of ingredients and nutrition information so you know exactly what you’re eating. Check out these Prepared Foods Restaurants around town!
- Food4Fitness Café: this café is connected to Castle Hill Fitness at 12th and Lamar is a great place to find a post-workout meal. Try their smoothies, grab-and-go items like yogurt, granola, muffins and bars, and tasty prepared items like breakfast tacos, frittatas, oatmeal, soups, main entrees and desserts. Also! Be sure to check out their website for a ton of healthy recipes from their kitchen http://www.food4fitness.com/
- Mel’s Meals: Mel’s Meals offers over 40 recipes for breakfast, lunch, dinner, snacks and desserts that are ready for pick-up and delivery. They also offer personalized meal plans – complete with online tools and personal support – to help you reach your health goals. http://www.melsmealsaustin.com/
- My Fit Foods: MyFitFoods has multiple locations around Austin (and Texas) featuring refrigerators stocked with prepared meals. There are different portion sizes and many different recipes for every diet. They also offer a 3-week eating plan and their own line of supplements to help kick-start your new eating plan. http://www.myfitfoods.com/
- Simply Fit Meals: Simply Fit offers healthy, tasty foods in the UT campus-area (near Nueces and Guadalupe). They have a rotating menu of tasty meals in perfect portion sizes. Their nutrition philospophy is “balanced, clean, portioned and convenient”. Great for someone looking to eat well in their busy life! Available for pick-up or delivery. http://www.simplyfitmeals.com/
- Snap Kitchen: Snap has two locations in Austin – in the Triangle and at 6th and Lamar – where you can grab a meal for your specific diet, like Gluten-Free, Diabetic Friendly, Non-Dairy or Paleo. http://snapkitchen.com/
- Whole Foods: Whole Foods has prepared meals, and so much more- a huge salad bar, smoothies and raw restaurant. Wander around for a few minutes and you’ll be sure to find something tasty, healthy and wholesome. http://www.wholefoodsmarket.com/
What is your favorite place to grab a quick bite to-go in Austin? How have these restaurants helped you reach your diet and fitness goals?