Forget Dieting....

Dieting...what we all talk about on a regular basis- whether it be the newest detox diet or the Master Cleanse, liquid diet, grapefruit diet, or even disgustingly enough the cabbage soup diet, these are all trends that won't actually help you reach your target weight and most importantly won't leave you feeling great! 

Instead- try portion sizes and adding as many fruits and vegetables, along with complex carbohydrates, healthy amounts of protein and plenty of water and fiber throughout the day and you will not only feel amazing, but your body will also be in tip-top shape externally and internally. 

I am not a huge fan of counting calories- but most people are not aware of the amount of food they are consuming, leading to weight gain and a struggle to lose that last few pounds. The best and easiest advice I have to beat this-

• Exercise at least 5 times a week for 60 minutes at 60%-80% maximum heart rate
• Drink Water- your body weight in kg is how many ounces a day you should be drinking!
• Eat in portion and GOOD calories- complex carbohydrates such as brown rice and fruit, vegetables, excellent sources of protein not in excess quantity, and fiber! 

This is my 1200 calorie diet that will teach you about portion control and will help you realize how fast calories can add up and add on to your waist line. 

Keep in mind- 3,500 calories equals 1 pound of stored body fat, which equals high risk for Hypertension, Coronary Artery Disease, Cardiovascular Disease, Plaque build-up in your arteries, Increased risk of heart attack and stroke, Diabetes, and many other life- threatening diseases.  

Breakfast:

1 apple (or any other fruit- except oranges)

3 egg whites

Mid-Morning Snack: 

1 Cup Raw juice:

carrot/apple/celery

Green Plant

2 C Red Juice

carrot/beet

Lunch:

1 C brown rice

1 C mixed vegetables- carrots, peppers, green beans, etc- steamed or grilled

1 serving of protein- chicken, tofu, shrimp, black beans

Dinner:

2 C mixed baby green lettuce

½ C mushrooms and/or pepper OR grilled asparagus

½ C garbanzo beans OR serving of protein- tofu OR shrimp OR chicken or any other protein

½ C cucumber

1 C cherry tomatoes/chopped tomatoes

dressing:

Galeos- Caesar, Miso, Ginger Wasabi, Honey Dijon

1tbs balsamic+1tbs water+1tbs extra virgin olive oil

1tbs water +1tbs extra virgin olive oil + 1 tbs red wine vinegar

Drink:

75-100 oz water/day

Warm lemon water

Herbal green tea

Celery, Cucumber: unlimited throughout the day, yesss!!! 

1 fiberball/day after lunch or dinner (Don't know what this is? It's one of my famous recipes, so you'll have to contact me to place an order)

Anywhere, Anytime 30 minute Workouts!

30 minute Interval 

5-minute warm-up

    Jumping jacks

    1 minute intervals

    30 second rest

10 x 1.5 minute intervals

30 second intense for the following workouts and 1 minute recovery and rest

1.  woodchops 15 each side 8-10 lb weight

2.  plank

3.  side plank right side

4.  side plank left side

5.  boat pose

6.  straight leg sit ups

7.  fly 8-10 lb weights

8.  Curls 8-10 lb weights

9.  Leg lifts

10. Glute kick-backs resistance band

5-minutes cool-down

   equilibrium

   cat and cow 

               

  

Jumping Jacks- Stand tall with your feet together with your hands by your sides.  Keep your core tight the whole time.  This movement should be controlled and swift.  Jump your feet vertically out while at the same time moving your hands over your head.  Return to starting position and repeat. 

Woodchops- Attach one end of your resistance band into a secure place close to the ground.  Grab the other end of the band.  Step a few steps away from the secured end to create tension.  Rotating the body and bring arms across the body toward the sky in a diagonal movement.  Arms should be straight at all times.  Make sure you rotate hips and knees to avoid injury.  Repeat on other side.   

Plank- Lie on a mat on your stomach.  Lift yourself onto your toes and forearms.  Keep your abs tight and your back flat the whole time.  Don’t let your hips sag.  Your body should be in complete alignment.  

Side Plank- Lie on your side.  Make sure your body is in alignment.  Place your elbow underneath your shoulder.  Rest on your forearm.  Lift your body off of the ground and prop your body up on your forearm and foot.  Keep your core tight throughout the whole plank. 

Boat Pose- Sit down on your mat.  Bend your knees and draw them into your chest.  With your feet still on the ground, place your arms straight out in front of you.  Slowly lift your feet off the ground and extend your legs into the air at a 45 degrees angle.  Hold for the time allotted and return to start position.  Keep your back straight the whole time.   

Straight leg crunch- Lie on your back on your mat, legs straight out. Place your hands behind your head without interlocking fingers.  Lift your shoulders off the ground and crunch up toward your legs all the way up to 90 degrees while keeping legs straight on the ground.  Slowly lower down and repeat. 


Fly- Stand with a bend at the waist and back straight, shoulders back. Hold weights in hands and pull backward, keeping shoulders down and aligned and squeeze latissimus dorsi (back muscles) and then release. 

Curl- Hold weights to your side and raise slowly all the way up to shoulders, palms facing towards body. Squeeze muscles for a contraction and breathe in, on the release, breathe out and lower completely to straight arm, repeat. 

Leg Lifts- Lie flat on ground legs straight out, place hands behind head. Raise legs while remaining straight and lower slowly, repeat. 

Glute kick back w/ bands- Grad your resistance band.  Grab each handle and step onto it a little more than hip width apart.  Place your hands onto your hips.  Stand tall core tight.  Slowly and controlled take your first leg and kick your heel back about a foot.  Hold for a few seconds and repeat on the other side. 

Equilibrium stretch- Lower down to hands and knees. Slowly raise your left arm and right leg and stretch and lengthen through your core while engaging abdominal muscles. Switch arm and leg slowly and return to start. 

Cat and Cow- Get on your hands and knees, your hands should be under your shoulder and your knees under your hips.  Inhale and draw your belly button into your spine and slowly arch your back.  Tops of feet should be flat on the ground.  Neck should be bent and eyes should be looking at the navel.  Exhale and begin to push the stomach to the ground.  Eyes should be looking up at the ceiling while your feet are curled up on your toes.  Start this movement at the spine first.  The neck should be the last to move. 

My Top 10, Easy, Nutritious Recipes

Out of all the cooking I do, these are my favorite recipes that I cook the most. A mix of breakfast, lunch and dinner ideas!
Not only are they insanely easy, the ingredients are nutritious, affordable, and delicious! For most recipes, the servings are for one person. Increase as needed if cooking for more people or cooking extra for other meals later in the week! 

10. Black Bean Veggie Burgers (makes 4-6 patties)

4 Tbs extra virgin olive oil

1 tsp salt (or more to taste)
1 Tbs Cumin
1 Tbs Red Pepper Flakes (optional, add more for spicy burgers)
1 C frozen or fresh mixed peppers, chopped
1 C diced onions
4 garlic cloves, finely chopped
1 can organic black beans, in water, no salt added
1 can organic pinto beans, in water, no salt added
1 can organic kidney beans, in water, no salt added


Heat stove to medium and in a large, deep skillet, add 2 Tbs extra virgin olive oil, onions, and garlic and let cook for 3-5 minutes. Add peppers and let cook for another 5 minutes approximately. Add all beans and let simmer for another 10-12 minutes or until soft and mash all ingredients. Add all spices and mix thoroughly until mashed. 


Turn off heat and add mixture to large bowl and place in fridge for at least 15 minutes. Once cooled down, mash all ingredients thoroughly again. Heat a skillet on medium heat and add rest of oil to coat pan. Form patties approximately 2 inches thick and the size of your palm, and place in pan. Cook about 5 minutes on each side or until golden browned and crisp. Prepare a plate with salad and place veggie burger on top, or eat on a whole wheat bun. Top with grilled onions, tomatoes, or any other vegetable and enjoy with sweet chili sauce or dressing of your choice. 

9. Roasted Vegetables and Quinoa or rice
1 C Quinoa (1 C of quinoa to 2 cups of water to cook) or Brown Rice
1 Red Pepper, chopped length wise
1/2 Zucchini cut length wise into pieces
1/4 Eggplant cut length wise into pieces
1TBS Earth balance butter
salt and pepper to taste
1 TBS extra virgin Olive Oil
1 TBS balsamic
1 TBS sessame seeds
1 serving frozen shrimp or other protein source


Preheat oven to 350 degrees. Boil 2 cups of water on stove on medium heat and add quinoa, cook accordingly, approximately 20-30 minutes or until water is gone. Line baking sheet with foil and coat with non-stick cooking spray. Add vegetables to baking sheet and drizzle with extra virgin olive oil and balsamic. Top with sessame seeds and roast for 30-40 minutes. Cook shrimp or protein (optional) in pan over medium heat until done. Add butter to quinoa and salt and pepper, and stir. Plate quinoa, place vegetables on top and mix in shrimp. Feel free to add red pepper flakes to this dish to make it spicy.


Quinoa is considered a seed and cooks and tastes like a grain, making it a great replacement. Quinoa is a complete protein, containing all 9 essential amino acids, the bodies building blocks. Quinoa contains magnesium to helpr relax muscles and improve blood pressure. It contains fiber, as well as manganese and copper, and full of antioxidants. Most importantly, quinoa is gluten free and easily digested to ensure proper digestion.








8. Brown Rice and Salmon with baked veggies or side salad


1 salmon filet, fresh or frozen, wild
2 TBS extra virgin olive oil
1 Tbs pepper
1 C long grain brown rice
1 Tbs Earth Balance butter
5-7 stalks of asparagus or ingredients for a small salad- 1C mixed baby greens, chopped tomato, chopped cucumber and oil and vinegar or Galeo's dressing 


Heat stove on medium, fill pot with 2 cups water (for every 1 C of rice, add 2 cups of water). Simmer for a few minutes and add rice with a dash of salt. Preheat oven to 450 degrees farenheit. Coat salmon and asparagus in extra virgin olive oil. Cover salmon generously with pepper and a dash of salt. Line a baking sheet with foil and spray with non-stick spray. Place salmon, skin side up and surround with asparagus. Bake in oven for 25-35 minutes or until well done. Mix buter into rice and place salmon over rice with asparagus.
Salmon combined with extra virgin olive oil complements the omega-3 fatty acids that are in both the fish and oil. This meal provides you with nearly 30 grams of protein, vitamins and minerals and complex carbohydrates that will keep you full and restore muscle glycogen.



7. Blueberry Coconut Muffins


11/2 C buckwheat flour
1/2 C coconut flour
1 C frozen or fresh blueberries
1 C honey
1 tsp baking powder
1 tsp baking soda
4 egg whites
1/3 C unsweetened almond milk or rice milk
1 Tbs cinnamon
silicon free baking cups

Preheat oven to 350 degrees farenheit. Mix flours, baking powder, baking soda, cinnamon. Mix eggs, milk, honey, and blueberries. Mix dry and wet mixtures until dough-like consistency is reached. Spoon mixture into 12 baking cups and bake for 25 minutes or until cooked thoroughly.


6. Vegetable Quesadilla
1 Ezeiekiel Wrap
1/4 C black beans (in water, no salt)
1/4 C peppers
1 Tbs chopped onion
1 Tbs extra virgin olive oil
1/4 C low moisture cheese, rice cheese, almond cheese (optional)
1/4 C chopped mushrooms of choice


Heat large skillet and add half of extra virgin olive oil. Add Eziekiel wrap and warm on both sides for 30 seconds approximately, or until lightly browned. In another pan add the rest of the extra virgin olive oil and add beans, peppers, onion, and mushrooms and cook until browned. Add cheese to Eziekiel wrap, let melt and add bean and vegetable mixture. Season with salt and pepper and fold over to form a quesadilla. Cook evenly for another 30-60 seconds on each side. Eziekiel wraps are full of fiber, protein, sprouted wheat, and are high in vitamins and minerals. They are also low in calories.

5. Protein Smoothie


1/2 Banana
1/2 C frozen berries
1/2 C frozen strawberries
1/2 C almond milk
Protein powder of choice (hemp,soy,whey, rice)
Blend all ingredients and enjoy. A protein smoothie is essential after a hard workout or for breakfast. After exercise, your body requires carbohydrates and protein and when consumed in a liquid form, your muscles glycogen levels are restored at a faster pace and digestion occurs more rapidly than solid food.






4. Egg White Scramble
1/2C Eggology Egg Whites or 4 egg whites
1/4 C peppers
1/4 C mushrooms
1/4 C onion
1/2 Avocado
1/4 C feta cheese (optional)
2 pieces of Eziekiel bread, toasted with Earth Balance butter

Heat skillet on medium, spray with extra virgin olive oil and add peppers, onions, and mushrooms. Let brown and add egg whites. Stir occasionally until cooked thoroughly and add feta if using. Plate and top with avocado. Egg whites are an excellent source of protein and four egg whites contains approximately 30 grams of protein. This meal will keep you full longer and is full of essential nutrients.


3. Vegetarian Lasagna
1 Package Whole Wheat Lasagna Noodles

1 Package low moisture, mozzarella cheese

1 tsp dried oregano

1 tbs extra virgin olive oil 

1 package basil leaves

1 jar marina sauce, low sodium

salt and pepper to taste

1 package frozen or fresh spinach

1 package fresh mushrooms, chopped thinly

Preheat oven 375 degrees Ferenheit and cook noodles accordingly. Heat large skillet with 1tbs extra virgin olive oil and add the sliced mushrooms, onions, spinach, basil, salt and pepper and garlic and cook until spinach is wilted and mushrooms are slightly browned. Next, slowly add marinara sauce to the mixture on the stove and stir, keep heat on low. Spray a large baking pan with cooking spray and line the bottom with one layer of the lasagna noodles. Add the sauce mixture thinly and top with a small layer of cheese. Next, add another layer of noodles and add the sauce mixture again topped with a thin layer of cheese, and continue until there is no more pasta left. The top layer should be lightly sprinkled with salt and pepper and cheese. Bake for about 25-35 minutes or until slightly browned on the top. Let sit aside for a few minutes until you cut into. 

2. Healthy Tofu Pad Thai

2 TBS olive oil

2 TBS peanut oil
1/2 shallot, thinly sliced
2 cloves garlic, minced
4 ounces of shrimp, chicken, or tofu (all optional)
1 egg, well beaten with a pinch of salt
7-8 ounces brown rice pad thai (fettucini style) pasta (Trader Joes-Soba/Pad Thai Noodles)
2-4 TBS Tamarind sauce
1 handful chopped peanuts (or cashews if you’re allergic), plus more for garnish
1 bunch fresh cilantro (coriander), plus more for garnish
1 handful of bean sprouts, plus more for garnish- mung beans
1 lime cut in wedges for garnish

Set a large pot of water over high heat. While it comes to a boil, set a large nonstick skillet or WOK over medium heat. Add in half of each oil, and gently cook the shallots until tender, about 3 minutes. Add in the chopped garlic and cook a minute more. With a slotted spoon, remove the shallots and garlic and place on a plate and set aside. If you want to add shrimp, chicken, or tofu, add it now and cook in the oil until shrimp is pink, the chicken is cooked through, or the tofu is nicely browned. Remove to the plate with the garlic and shallots.

When the water comes to a boil, slide the brown rice noodles/soba noodles into the water and stir with a fork. When the water comes back to a boil, let the noodles cook for a minute, remove from heat, and cover for about 2 minutes. Strain and rinse with cool water. Set aside.


Pour beaten egg into the hot skillet and swirl it around so the egg spreads out like a crepe or simply scramble the egg. Reduce the heat to low and cover. Cook until egg is just done. Roll the egg up, put on the plate with the garlic and slice in strips.
Turn the heat up to high. Add the rest of oils and then add rice noodles to the skillet and pour over the tamarind sauce as well. Toss with a wooden spoon or silicone spatula. Add in peanuts, cilantro, and bean sprouts. Toss until most of the liquid is soaked in or evaporated. Add in reserved egg, shallots, and garlic. Toss well and pour onto a large plate. Garnish with more bean sprouts, cilantro, peanuts, and lime wedges.


1. Shrimp/Tofu/Salmon Salad
1 serving of shrimp or tofu or salmon

1 plateful of mixed baby greens or romaine 

1 C peppers

1 C chopped beets

1/2 C garbanzo beans

1 C cherry tomatoes

1 C chopped cucumber

1/2 C raw chopped mushrooms 

Galeos Caesar, Miso or Honey Mustard dressing OR 

make own dressing of 1Tbs Extra Virgin Olive Oil, 1 Tbs water, and 1 Tbs Red Wine Vinegar mixed 

Preheat skillet on medium heat and spray with non-stick extra virgin olive oil and add peppers and protein of choice. While cooking, chop vegetables and toss into lettuce mixture with dressing of choice. Tofu should be cooked about 2 minutes each side and shrimp and salmon should be cooked accordingly, typically 5-7 minutes on medium heat. Let cool for a few minutes after on skillet and mix in with salad. 

JUICE....JUICE...JUICEEEE

JUICING 101

***The body can quickly absorb larger amounts of nutrients from juices than from solid foods because the process of digestion that is necessary when you eat whole foods is bypassed. Raw fruits and vegetables contain many substances that enhance health, and juicing benefits the body by providing the most concentrated and readily absorbed source of these substances.

***Another one of the major health benefits of juicing is that it is an easy way to get beneficial enzymes, which are primarily found in raw foods, into the body. Enzymes in fresh fruits and vegetables have the vital role of converting food into body tissue and energy. Enzymes are also involved in metabolism, so one of the more valuable health benefits of juicing is that it can increase metabolic rate. 

***Juicing also ensures that the body is getting sufficient amounts of phytochemicals, substances in plants that are considered among the most powerful ways to fight disease. While most people do not eat enough raw fruits and vegetables to obtain the amount of phytochemicals that would make a difference, it is relatively easy to drink enough juice to obtain sufficient amounts of these powerful nutrients. In addition, antioxidants and other immune enhancing properties are concentrated in juices.

***Juicing can therefore help to accelerate recovery from illness. In fact, juicing with specific combinations of fruits or vegetables can target particular conditions and improve or alleviate symptoms.

***Among the most interesting health benefits of juicing are its anti-aging benefits and its potential for alleviating symptoms of depression. The effects of juicing on depression are accomplished by providing a concentrated source of minerals like magnesium, potassium, iron, calcium, and folic acid. Deficiencies of these nutrients are associated with symptoms of depression.

***Further, the concentration of antioxidants in juices combats the damaging effects that free radicals have on skin and muscle. Juicing can help keep skin free from wrinkles and muscles well toned. In addition, increasing the intake of antioxidants by juicing can slow the onset of age-related illnesses

Juicing helps you absorb all the nutrients from the vegetables. This is important because most of us have impaired digestion as a result of making less-than-optimal food choices over many years. This limits your body's ability to absorb all the nutrients from the vegetables. Juicing will help to "pre-digest" them for you, so you will receive most of the nutrition, rather than having it go down the toilet.

Juicing allows you to consume an optimal amount of vegetables in an efficient manner. If you are a carb type, you should eat one pound of raw vegetables per 50 pounds of body weight per day. Some people may find eating that many vegetables difficult, but it can be easily accomplished with a quick glass of vegetable juice.

You can add a wider variety of vegetables in your diet. Many people eat the same vegetable salads every day. This violates the principle of regular food rotation and increases your chance of developing an allergy to a certain food. But with juicing, you can juice a wide variety of vegetables that you may not normally enjoy eating whole.

Add spirulina. Spirulina is another algae that has many similar benefits and is a good balance to chlorella. However, it does not bind to heavy metals like chlorella.

• Coconut:  You can purchase the whole coconut or use unsweetened shredded coconut. It adds a delightful flavor and is an excellent source of fat to balance your meal. Coconut has medium chain triglycerides, which have many health benefits. Lauric acid -- the major fatty acid from the fat of the coconut -- has been recognized for its unique properties related to its antiviral, antibacterial, and antiprotozoal functions. Coconut also contains capric acid, which has antimicrobial components. Natural coconut fat in your diet helps normalize your body lipids, protects against alcohol damage to your liver, and improves your immune system's anti-inflammatory response.
• Cranberries: You can also add some cranberries if you enjoy them. Researchers have discovered that cranberries have five times the antioxidant content of broccoli, which means they may protect against cancer, stroke and heart disease. In addition, they are chock-full of phytonutrients, and can help women avoid urinary tract infections. Limit the cranberries to about 4 ounces per pint of juice. 
• Lemons: You can also add half a lemon (leaving much of the white rind on). If you are a Protein Nutritional Type, you will not want to use lemons as they will push your pH in the wrong direction.
• Fresh ginger: This is an excellent addition if you can tolerate it. It gives your juice a little "kick"! And, as an added boon, researchers have found that ginger can have dramatic effects on cardiovascular health, including preventing atherosclerosis, lowering cholesterol levels, and preventing the oxidation of low density lipoprotein (LDL).

Lesson 5: Drink your vegetable juice right away, or store it very carefully.
Juicing is a time-consuming process, so you'll probably be thinking to yourself, "I wonder if I can juice first thing in the morning, and then drink it later?" This is not a good idea. Vegetable juice is very perishable so it's best to drink all of your juice immediately. However, if you're careful, you can store it for up to 24 hours with only moderate nutritional decline. To store your juice:

• Put your juice in a glass jar with an airtight lid and fill it to the very top. There should be a minimum amount of air in the jar as the oxygen in air (air is about 20 percent oxygen) will "oxidize" and damage the juice.
• Wrap the jar with aluminum foil to block out all light. Light damages the juice.
• Store it in the refrigerator until about 30 minutes prior to drinking, as vegetable juice is best consumed at room temperature.

Dinner?

A cup of brown rice with a few chopped vegetables mixed in and protein.

"Brown rice gives your body plenty of B vitamins, which is a stress reducer. It's very high fiber, will fill you up, will help you sleep, and will flush you out in the morning."

Juices: Benefits of juicing to health

• Juicing is an extremely efficient way of obtaining large quantities of high quality nutrients in the form that the body is most able to use.
• Juicing allows the body to be flooded with the full spectrum of vitamins, minerals and enzymes.
• Concentrated phyto-chemicals and antioxidants.
• Fresh juices are a perfect food supplement
• Juice is an excellent source of energising, cleansing and reparative nutrients and because it is in the raw state that the body is designed to deal with, there is no accompanying loss of energy when digesting it.
• Helps to fight disease.
• Reduces acidity in the body.

GREEN JUICES OR "GREEN DRINKS"

Green juices cleanse the body of pollutants and have a rejuvenating effect. Made from a variety of green vegetables, green juices are rich in chlorophyll, which helps to purify the blood, build red blood cells, detoxify and heal the body, and provide the body with fast energy.
Green juices can be made with alfalfa sprouts, barley grass, cabbage, kale, dandelion greens, spinach, and other green vegetables, including wheat grass. Wheat grass juice is particularly important in any cancer treatment, especially whenradiation therapy is involved.
To sweeten and dilute your green juices, try adding fresh carrot and apple juice. (No other fruit juices should be added.) Steam-distilled water is another good addition.
Although green juices have great health benefits, they should be consumed in moderation. Try drinking about 8 to 10 ounces a day. The following is an excellent "green drink":

Recipe 1: Vegetable Juice Combo
2 Swiss chard leaves
1/2 beetroot
2 or 3 sprigs of watercress
3 carrots
1 celery stalk
Wash with filtered or distilled water, cut and put in juicer.


Recipe 2: Carrot-Apple Juice
2-3 Small Green Apples or Red Apples
2-3 large carrots
Fresh basil leaves
Wash with filtered or distilled water, cut and put in juicer.


Recipe 3: Carrot-Vegetable Juice
A handful of dandelion leaves
1 kale leaf
4 carrots
Fresh mint, basil or coriander leaves
Wash with filtered or distilled water, cut and put in juicer.


Recipe 4: Peach Juice
2 or 3 peaches


Recipe 5: Apple Carrot Ginger
2-3 small  red apples
4-6 carrots
1 small piece of ginger

Recipe 6 Green Juice

4-5 carrots
3 sprigs fresh parsley
1 large handful spinach
1 large handful kale 1 beet, including tops
1 clove garlic, peeled
1/4 head cabbage


Recipe 7
3 carrots
3 celery salks
1 large beet and leaves
1 cucumber

What to Eat and When to Eat: Pre and Post Workouts

What to Eat and Drink

When to Eat and Drink

How The Right Foods Can Increase Performance and Maximize Results

Athletes need to plan the times before and after workouts to consume adequate foods, ensuring they refuel muscle glycogen levels for the next workout session and to prevent injury.  

For the rest of us, we also need to consume proper foods pre and post workouts to reduce chances of injury, inflammation, and to increase lean muscle mass, aide in weight loss, and prevent weight gain. However, for the average person who is trying to fit in a 30-60 minute gym session, your focus should be more on maintaining an overall healthy diet and not necessarily consuming high amounts of foods pre-workouts. To lose weight, you must eat fewer calories than you use, but not less than your body needs to function, while taking your resting metabolic rate into account. This is the amount of calories you burn doing daily activities such as sleeping, eating, walking, talking, etc.  

• Before Workouts:
• What to eat: The foods consumed throughout the day are consumed in your muscles as glycogen, fueling the body for your workouts. Opt for complex carbohydrates, liquids, which are quickly digested, or energy bars. 
• When to eat: I would not recommend exercising on a full stomach and instead would suggest you consume food 1-4 hours prior to exercise, to ensure proper digestion and prevent stomach cramps, discomfort, and bloating. 
• Fluids: Being well hydrated means the body will function more efficiently. You should be consuming anywhere from 16-20 ounces of water a few hours before a long, intense workout session. Sports drinks are not necessary unless you are exercising for more than an hour or taking part in an endurance event such as running, biking, or swimming. It is very important to intake the perfect amount of fluids, as too little fluids can cause dehydration and too high amounts of fluids can cause an intoxication of fluids in the body system, pushing nutrients and electrolytes out of the body, both which can be fatal. 

           Examples of foods for pre-workouts/events:

• For the Athlete:

• Whole grain bagel or whole grain pasta a few hours before as this is slow to digest
• Peanut butter sandwich on whole grain, also a few hours before, slow to digest
• rice cake with peanut butter or almond butter, slow to digest
• energy bar (powerbar, Cliff Bar, etc) 
• Smoothie, quicker to digest, could consume within an hour of exercise 
• 
  
  
  • 1 C frozen berries 
  • 1/2 C soy milk, almond milk, or skim milk
  • 1/2 banana
  • optional 1tbs peanut butter, almond butter 
  • Blend thoroughly, adding more milk of needed. This will be digested quicker than a solid food. 

• As for myself, I consume 1 protein bar (Clif Blueberry is my favorite) about 1-2 hours before and consume minimal fluids hours before and right up until the race starts. I also avoid all fruits, vegetables, dairy, and high fat foods days before a long race, and typically consume electrolyte enhanced fluids and carbohydrates only. During a running event, I drink electrolyte enhanced fluids such as any sports drink. Consuming protein is more adequate during events longer than 2 hours, as this is the point at which the body will most likely start using protein stores for energy. I highly recommend you try a few different foods on different days before workouts to experiment what works with your stomach and what makes you feel best and compete at your highest level. 

• The night before a run- 1/2 or full marathon, I carbohydrate overload, but not to extremes. The fact is, consuming too high levels of carbohydrates will only be stored if not used and act as dead weight. I also only consume about 200-400 calories the next morning, to top off the liver glycogen stores I lost in my nights sleep. I avoid fiber, fat, and heavy foods the morning of, and typically eat a small bowl of pasta or a protein bar such as the Clif bar, my favorite being blueberry and banana. I also consume an energy drink such as Gatorade or an electrolyte and sugar enhanced drink with minimal amounts of caffeine. Typically, as an endurance athlete, I recommend consuming gatorade or sports drinks a few days before to store electrolytes and avoid nutrient loss through urination. 

• For the Average person:
• Before a workout session at the gym, if you are running on low and haven't eaten for at least 3-4 hours before, a few options I would opt for are: 
• piece of fruit- orange, cherries, grapes, berries 
• protein bar
• handful of raw nuts
• handful of vegetables plain or with hummus
• a few whole grain crackers
• handful of edamame
• celery with peanut butter/almond butter
• Or, my preference is to make a juice with my juicer or drink a juice such as Green Plant or Garden Patch from Trader Joes. These drinks will not only fill you up for a workout session, but they are light on the stomach, easy to digest, and will increase the amount of nutrients absorbed from vegetables and fruits for that day. 
• As for fluids, consuming water all day and sips throughout your workout should provide you with adequate hydration. If you are experiencing a dry mouth, you are probably dehydrated, and should definitely re-think the amount of water you drink everyday.

• As for myself, before a short workout session at the gym or a short distance run or weight session, hike, swim, bike, etc, I make sure I am hydrated and consume sips before and during the workout, and opt for a small snack if I am feeling extremely hungry pre-workout, typically consuming a raw juice.  

After Workouts:

• What to eat: Protein and carbohydrates, no fat as it slows down digestion. Consume foods high in antioxidants such as berries as well. Protein supplies the body with proper amino acids to rebuild muscle tissue and increase immune function.  

        3:1 ratio, of approximately 30-90 grams carbohydrate to 10-30 grams protein 

• When to eat: as soon as possible, optimally within an hour and no longer.
• Fluids: Restoring fluid balance is important for sodium in the body and for injury prevention and to prevent dehydration. If you have the time and think about it, weigh yourself naked before and after a race. For each pound lost, that equals about 16 ounces of fluid to consume. 
• Type of protein: Protein in the form of powder such as whey, soy, rice, or hemp, mixed into a smoothie or with another liquid. This is the quickest way for the protein to reach the muscles post workout, in liquid form.
• Other protein sources such as tuna, beans, legumes, lean meat, or tofu are solid sources of protein that reach the muscles slower in digestion, but are also great sources after a liquid form. 
• Carbohydrates are also ideal to consume in a post workout meal as they restore muscle glycogen, to prepare the body for the next workout session. 
• Carbohydrates consumption after a workout also causes an insulin spike, pushing nutrients into muscle tissue quicker. 
• Type of carbohydrate to consume: Fast digesting carbohydrates, such as dextrose and foods containing sugar. Dextrose is found in fruits and honey and simple carbohydrates. Bananas contain high amounts of dextrose once ripe.
• For the average person who works out for 30 or more minutes, I would suggest you consume adequate amounts of protein post workout with minimal fat and a complex carbohydrates. I typically consume protein from tofu or fish with vegetables or vegetables with a complex carbohydrate such as brown rice or quinoa. I also suggest consuming adequate amounts of water after a workout and sips during. 
• For myself and all endurance athletes, I consume protein in a liquid form such as smoothies with protein powder. My favorite recipe is a banana, frozen strawberries, frozen berries, about a half cup of unsweetened almond milk mixed with GoTein protein powder or hemp or brown rice protein powder, blended thoroughly. Typically the remainder of the day I eat mainly vegetables and fruit and protein in the form of egg whites, fish, or tofu and little fat if I am training for an endurance event. 

Overall, I suggest you sweat at least 4-5 days a week at the gym or outdoors, doing some type of physical activity. The major rule of thumb for me for fluids is to never reach the point where I actually feel thirsty, which is a sign of dehydration. Dehydration can actually cause one to consume more food when actually there is a need for more fluids. So, stay hydrated with water throughout the day, and consume fruits, vegetables, lean protein sources, and complex carbohydrates pre and post workout for maximum results!