Yay! Fit Friday is here again…
I love to have Nichole from Pure Clean Fitness comes to hang out with us on Fridays! This week Nichole has awesome Nutrient Timing Tips … a Healthy Recipe from me + Fitness Tips from Nichole= a healthy, happy, balanced life!
Nichole’s Nutrient Timing Tips…
After all of these yummy recipes Ruthie gives us I think it is important to talk about nutrient timing, specifically in regards to before your workouts. I work early in the morning with a variety of clients. At one point in time every single one of these people have had an issue during the workout that would have easily been solved with even a glass of juice or half a banana before our early morning sweat session. What do I mean by issue? The common signs I see our pale faces, excessive sweating, the shakes, complaints of nausea and dizziness.
What you need to eat preworkout will be determined greatly by what the workout is. I obviously am not going to survive a 20 mile run on half a banana, but an early morning lifting session will benefit greatly with that same half a banana.
For longer workouts I am going to want a mix of complex and simple carbs (oatmeal with an apple and cinnamon is a great breakfast before a mid distance run). If I am doing some serious distance I throw in some peanut butter for the slow energy release of the fat and protein.
I have clients that I train as early as 430, and on days that I don’t I will sneak in my own workout that early. I totally get that is early to eat, I have found that even a glass of juice to get some quick carbs in my system helps quite a bit.
Some people are tempted to go without in hopes of burning those extra calories, but is it worth it if you have to spend half your workout time sitting on the floor trying to feel up to that next set?
Now, I know that not all of you workout before the sun comes up, you still need to think about getting something in your system before your workouts. A salad at noon is not going to be too helpful for your gym stop at 6 on the way home from work. Some ideas for plain greek yogurt with berries or trail mix, oatmeal with an apple and some cinnamon, apple or banana with almond butter. These are just a few thoughts. Notice none of these are laden with useless processed sugar, simple carbs in the form of fruit much better than fruit shaped gummy snacks.
Above all every one is different! The more you can learn about your body and pay attention to how different foods effect you the better off you will be.
Ruthie’s Healthy Recipe…
Avocado, Hummus, and Feta Grilled Cheese is a savory adventure and will be your new favorite grilled cheese sandwich!
This Avocado, Hummus, and Feta Grilled Cheese is a healthier version… although you’d never guess it in a million years! It’s still gooey and crunchy and packed with all kind of amazing flavors!
It helps to get a really crispy outside if you first coat the pan with cooking spray and get it really nice and hot before putting the sandwiches on it… it’ll brown and crisp beautifully with only about 1 teaspoon butter per side.
- 4 pieces whole wheat bread
- 2 slices light havarti cheese
- 1 avocado, thinly sliced
- ⅓ cup humus, divided
- 2 tabelspoons feta cheese, crumbled
- 1 teaspoon sea salt
- 1-2 tablespoons butter
- Preheat large skillet coated with cooking spray over medium heat.
- Spread ¼ of butter on two sides of bread, place butter side down on skillet.
- Layer havarti cheese, half of the hummus, half of thinly sliced avocado with sprinkling of sea salt, and half feta cheese on each slice of bread on skillet.
- Spread remaining butter on remaining pieces of bread, place butter side up on sandwiches.
- Cook approximately 2-3 minutes until crispy and browned, carefully turn sandwiches over, repeat.
- If cheese has not completely melted, cover with lid, reduce heat to low and cook 2 minutes or until cheese melts and sandwich is warmed through.
- Slice in half.
Enjoy this Avocado, Hummus, and Feta Grilled Cheese for lunch or pair with tomato soup and salad for dinner!
Happy Fit Friday!!
Much Love and Peace~