Pre and Post Workout Snacks

We've always been told the most important meal of the day is breakfast, but for those who manage to squeeze some gym time into their routine, pre- and post-workout foods can be of similar importance. The right snacks can offer a balance of carbs, fats, and protein to satisfy hunger, fuel workouts, and aid in recovery. Although it is true everyone's nutritional requirements are different depending on their goals and activities, these snacks can be very beneficial to the ones who burn more calories daily.

Just to clarify, a pre- workout snack usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach's actually grumbling. You really don't want to eat too much, just focus on something that isn't greasy and will give you the fuel it needs to gain muscle, burn fat, and recover as best it can.

Here are 10 of my favorite pre-workout snacks:

1. Protein Creamsicle- Blend 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice.
2. Fruit-sation Shake- Blend 1 scoop vanilla whey protein flavor mix-in, 1/2 cup ice, 1 cup frozen berries for a sweet energy boost.
3. Dressed-up Oats- Load up on carbs for a longer workout with 1/2 cup cooked steel-cut oats topped with 1 tbsp dried fruit, and 1 tbsp shaved almonds.
4. Yogurt parfait- Top 1/4 cup non-fat yogurt with 1/2 cup whole grain cereal, and 1/2 cup fresh strawberries.
5. Yoberries- Perfect blend of carbs and protein. 1 cup non-fat vanilla bean Greek yogurt (often packs more protein and probiotics than regular plain yogurt) with 1/2 cup fresh blueberries.
6. Eggs n' toast- Craving something heartier? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
7. PB Apple- For a quick carb fuel-up slice 1 medium apple and serve with 2 tbsp all-natural peanut butter.
8. Energy bars- With so many options in the aisle, try opting for a bar with the most natural ingredients. While protein count is key, also check the sugar content!
9. PB&B- My favorite pre-workout snack! 1-2 tbsp of all-natural peanut butter and half a sliced banana on whole-wheat toast.
10. Rice con leche- So good, highly recommended! If you're going to run a long distance try 1/2 cup cooked rice, covered with 1/2 cup milk (or soymilk), a scatter of raisins, topped with a dash of cinnamon.

Always try eating a healthy post-workout snack within two hours after exercise. The following are some great post- workout snacks which are an important way to restore energy, rebuild muscle and tissue:

1. Chunky peanut butter shake- 1 medium banana, 1 tbsp peanut butter, and 1 cup low-fat chocolate soymilk blended with ice.
2. Protein bar- Again, just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can't pronounce!
3. Tuna crackers- Make a batch of light tuna salad for a quick bite, and add two heaping spoonfuls to a handful of whole grain crackers.
4. Bagel and egg whites- Half a medium-sized whole grain bagel with 2 egg whites makes for a great post-workout sandwich.
5. Rice cakes- Spread a heap of natural peanut butter over a brown rice cake and top with raisins.
6. Milk and cereal- Any time is a good time for cereal, as long as your not eating the fruit loops or any of the other high sugars options. Add 1 cup of low-fat milk or soymilk to 1 cup of whole-grain cereal.
7. Black bean omelet- Four egg whites, 1 oz low-fat cheese, and 1/4 cup canned black beans- then spice it up with your favorite natural ingredient salsa.
8. Egg McMuffin- Just drop the Mc or any other fast food options, and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin.
9. Apples and cheese- On the go? Go for a medium sliced apple and 1 stick of low-fat string cheese.
10. Veggie Egg Scramble- 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.

Holiday Goodies

For Thanksgiving this year, I really wanted to take it up a notch with my ideas as to what to bring for our family gathering. Personally, I can't go a Thanksgiving or Christmas without my favorite dish, broccoli casserole. For the past few years this has been my go-to holiday recipe, and everyone always requests me to bring that dish of cheesy goodness.

I'll even admit that in years past I always used frozen broccoli. So this year I decided on going with fresh broccoli, and I even used fresh cauliflower too! After substituting fresh for frozen, I don't think I'll ever use frozen again. The freshness of the veggies really gave this dish the makeover it needed. Unfortunately, I forgot to snap a picture of the broccoli cauliflower casserole.

After figuring out what everyone was planning on contributing to the feast, I quickly realized there was a shortage of desserts on the list. I just so happen to have an awesome recipe for traditional cheesecake from my Cuban grandmother that I have perfected over the years, but I really wanted to change it up a bit. My sweet tooth kicked in immediately, and after perusing some Pinterest ideas for scrumptious recipes, pumpkin cheesecake won the vote.

While searching through Pinterest boards for sweets, I also came across holiday festive libations. The in-laws are big on wine- it seems like everyone brings their own bottle, because by the end of the night when you can tell everyone is feeling a little toasty there are still several bottles left over.

After giving it some thought I figured making sangria would be a big hit with these wine enthusiasts, and it would add a little variety to the drink menu. I wanted something that had a Fall feeling to it. What screams Fall more than apple cider sangria?

So you want the recipes, huh?! Ok, I'll share :)

Holiday Pumpkin Cheesecake

Ingredients for Crust:

• 2 cups graham cracker crumbs- I used gingersnaps!
• 1/2 tsp cinnamon
• 4 tbsp butter, melted
• 1 tbsp brown sugar, firmly packed

Ingredients for Filling:

• 2 (8oz) package of cream cheese, softened
• 2/3 cup brown sugar
• 1 (15 oz) can of pumpkin puree
• 1 tsp pure vanilla extract
• 3/4 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 tsp ginger
• 2 eggs
• 1/4 tsp salt

Directions:

1. Preheat oven to 350 degrees. Combine gingersnaps, cinnamon, butter, brown sugar, and press on to bottom and halfway up sides of 8" spring-form pan. Bake 5 minutes.
2. Beat cream cheese in large mixing bowl. Gradually add brown sugar, pumpkin, vanilla extract, and spices.
3. Add eggs one at a time, beating well after each.
4. Add salt, beat until creamy, and pour mixture evenly into crust.
5. Bake 50-60 minutes, until top is browned.
6. Transfer cheesecake to wire rack, and cool 10 minutes. Loosen cheesecake around edges with a knife.
7. Cool completely, cover and refrigerate.

Apple Cider Sangria

Ingredients:

• 1 large bottle of white wine- I used Pinot Grigio
• 2 1/2 cups fresh apple cider
• 1 cup club soda
• 1/2 cup ginger brandy- or regular brandy will work too!
• 3 honey crisp apples, chopped
• 3 pears, chopped

Directions:

1. Combine all ingredients and stir, stir, stir!
2. Refrigerate over night.
3. Stir continually the next day.

I hope this post gives you the inspiration needed to get creative and festive with your Christmas menu!

Happy Holidays!

5 Reasons to Drink Water in the Mornings

Growing up, I always remember my mom would carry one of those 64 oz mini cooler kegs filled with water and would drink about 3 of them every day. Personally I drink a lot of water, but not nearly enough what I should be consuming. I'm one of those people that get bored with water occasionally, and sometimes I'll spruce up my water with fresh cucumbers, or other fresh fruit. You could also try adding a few squirts of Mio, a fruit flavor water enhancer.

I read once, it generally takes about 27 days to develop a habit. As it is with developing any other habit, it takes time, discipline and commitment to train yourself to drink enough water every day. So I've been thinking maybe by drinking water regularly in the mornings when I wake up may help build this habit. After reading a few articles I found drinking water can also lead to several health benefits as a result.

Here are 5 top advantages I came across of drinking water in the morning:

#5- Drinking water on an empty stomach purifies the colon making it easier to absorb nutrients.

#4- Increases the production of new blood and muscle cells.

#3- Helps with weight loss. Drinking at least 16 ounces of chilled water can boost your metabolism up to 24% in the morning.

#2- Glowing skin. Water helps to purge toxins from the blood which help keeps your skin glowing and clear.

#1- Balances your lymph system. These glands help you perform your daily functions, balance your body fluids, and fight infection.

You might be asking yourself, "how much water should I be drinking?" It's a simple question with no easy answer. The amount each person needs, varies for factors such as your health, how active you are and even where you live. You want to make sure you're drinking enough water, but at the same time drinking too much water may not be the best thing either.

According to the Mayo Clinic there is no single formula that fits everyone, but knowing more about your body will help you estimate how much water to drink daily. The Institute of Medicine suggests that the average, healthy male living in a temperate climate should take in roughly 3 liters or 13 cups, and for women about 2.2 liters or 9 cups.

People who are particularly active or live in hot climates may need more.A good rule of thumb is to drink enough water that you never feel particularly thirsty and your urine is colorless or nearly colorless.

Egg Cupcakes!!

Now that I have your attention, do I have a treat for you! After doing a little research for quick and easy, on-the-go breakfast inspiration for a variety of palettes- I came across the most ingenious idea ever that could most definitely be a crowd pleaser, Egg Cupcakes!

The weekend before Thanksgiving my soon to be brother-in-laws and their wives take a trip to Miami-Homestead for the Nascar Championship every year for the past 13 years. Never really being a fan of Nascar, I'm actually happy to say I have made it to the last three race weekends and look forward every year to return.

To keep costs down everyone brings some food items that can easily be reheated, or we'll do hamburgers and brats on the grill. The last couple years we've volunteered to cover breakfast. Last year after making a breakfast egg casserole, I had to learn the hard way the majority of my male soon to be in-laws have very sensitive stomachs. When you're staying with them in close quarters, you don't really want to make the same mistake twice. 

With that being said, this year we took our breakfast casserole idea and basically made individual egg casseroles, or what I would like to call- Egg Cupcakes! The cupcakes were a huge hit since they are prepared in muffin pans we were able to make them to each persons liking with a variety of mix-ins. I could see this working well with kids who have selective tastes, too. 

The cupcakes were quick and easy to make. We decided to prepare and bake them at home, then storing two to a ziploc baggy. They held up nicely in the cooler on the four hour drive to Miami. Then when we were ready for them in the morning, we just popped them into the microwave for about 2 minutes.

What you'll need:

• Silicone muffin pan or metal muffin tin (12-15 muffins)
• Muffin liners
• 12-15 eggs
• Milk as desired
• 1-2 tsp salt and pepper
• 1-2 cups grated low-fat cheese (I use sharp cheddar or cheddar jack)
• 3 green onions, diced small
• Blanched broccoli, mushrooms, spinach- optional
• Diced meat- optional (I used cooked crumbled turkey sausage)

Directions:

• Preheat oven to 375 degrees.
• In muffin cups layer 2/3 full the optional ingredients: Blanched vegetables, diced meat, cheese, green onions.
• In large bowl, whisk eggs, salt, pepper, milk, and pour into cups 3/4 full.
• Bake 25-35 minutes.
• Microwave on high for 2 minutes to reheat.

Sorry for the inconsistency

While there definitely has not been a lack of cooking going on in my home, there definitely has been a lack of blogging about what I've been up to in the kitchen. And for this, I am sorry.

I promise to get you caught up on all the wonderful recipes I have come across, and have made an attempt of recreating.

Unfortunately, I have been finding it rather difficult to keep up with the blog. Blogging has surprisingly become a hobby that I really do enjoy. I just wish I could find more time to dedicate towards my blog.

On the other hand, I am proud to say I have come a long way with wedding plans, focusing on my relationships with my family and friends, and getting everything for my classes finished in time for the end of this grueling semester.

So while I am sorry for the inconsistency of this blog, I can't say I am sorry for using my valuable time wisely for the important tasks and projects I have been able to accomplish in the last few weeks.

Crockpot Chronicles Part 2

Back in October, I posted my first recipe to the revolutionary Crockpot Cooking. That week I was able to save a Sunday afternoon for chopping vegetables, and prepping for five crockpot meals. The first trial run with the Orange Chicken went over very well, and was definitely a crowd pleaser.

In this installment of Crockpot Cooking, I am featuring the recipe to Santa Fe Chicken. We've been seeing more of those hectic days around here lately, and I thought it would be a great time to introduce a new crockpot meal in case anyone is in the same busy boat as us.

The ingredients to this recipe were already chopped, portioned, and waiting in the freezer. The night before, take the bag from the freezer to the fridge to thaw out. When you're ready to put the meal in the crockpot, if it isn't completely thawed out, run it over cool water for a few minutes.

In the bag:

• 2 lbs boneless, skinless chicken breasts
• 1 red pepper, chopped
• 1/2 onion, chopped
• 1/2 tsp cumin
• 2 tbsp cilantro, optional
• 1/2 cup baby bella mushrooms, optional

To cook:
- Add contents of bag, plus 1 can of black beans, 1 can of corn, 1 medium jar of salsa to a crockpot. Cook on high 3-4 hours, or on low 6-8 hours. Serve over rice.

Although my fiance and I both enjoyed the Santa Fe Chicken, between the two recipes, our favorite so far has been the Orange Chicken.

The method to my madness

The whole idea behind the spaghetti and meatballs, was my craving for a meatball sub! The leftover turkey meatballs from the WW Super Easy P'sghetti and Meatballs recipe had time for the flavor to set in over night, and the meatballs were even more scrumptious the next day for my sub at lunch. 

Preheat the oven to 350 degrees. Meanwhile, cut the hoagie (I decided to use wheat bread) down the center and stuff with the turkey meatballs and sauce. Sprinkle part-skim shredded mozzarella cheese over the top, and bake for about 10 minutes or until cheese is melted and bread is golden brown. 

The guys at Firehouse Subs really inspired me to try this recipe after hearing several commercials over the radio about them ranting over their meatball sub. Instead of caving in and going completely off track, I made a healthier choice by turning to Weight Watchers to create my own meatballs for this sub. I saved myself from a higher amount of calorie, sodium, and saturated fats intake. 

Many corporate restaurants are now including nutritional information about what their serving on their websites. If you know ahead where you're going to eat out, and don't want to wreck all your hard work on one meal out, you can try making healthier decisions by looking up this information beforehand. Doing this will keep you from having to browse the menu and fall into the temptation of ordering something not as good for you. Follow this link to see Firehouse Subs nutritional information chart.