This one's for all you exercise and gym lovers and likers, hikers and bikers, buffs and bunnies.
If you're planning to fit a workout into your daily schedule, nourishing your body with the right foods is essential.
It can be difficult to find a pre or post workout meal with just the right amount of nutritious ingredients to make you feel satisfied AND energized.
If you're pressed for time or honestly can't be bothered after a long day at work (it’s alright, we've all been there), having a few supercharged ingredients on hand can make a real difference to your motivation levels.
Before we begin, I’m going to have to break a bit of a myth that’s circulating about how to build or tone specific muscles in the body. There’s no miracle food that can tone your physique or build specific muscles. What I can tell you however, is that by eating supercharged foods, with an adequate amount of protein, healthy fats and unrefined carbohydrates, and a great exercise regime, you can be on your way to #breakingtheinternet with your fabulous body.
Supercharged foods are everyday super foods full of antioxidants that are easily accessible and relatively affordable. It’s all about making it easier for you to make healthier food choices so your mind and body don't fall into temptation and undo all your hard work.
That's why I’m a huge fan of bowl food. Personally, I find that eating food out of a bowl has made me more conscious and mindful of what and how much I'm eating. Plus, it’s quick and easy to make and you can come up with as many healthy combinations as possible. It's the best motivation for smashing out another set of squats!
Usually I opt for a healthy mix of protein, vegetables and grains. It’s nutritious and a great way to exercise portion control. More importantly, the great thing about bowl food is its convenience. You can easily whip up a meal by using whatever you have sitting around in your fridge and pantry.
Did you also know that food eaten out of a bowl can trick your mind into feeling full? Studies have shown that when we're exposed to various sensory stimuli, this can impact our perception of flavour – including how full we feel after a meal.
Eating heathy meals served in bowls simply because they seem to taste better and eating smaller portions sounds like a win-win situation to me!
And now I've concocted three new reps to add to your repertoire!
Carbohydrates are a go zone when it comes to helping to build muscle, especially if we’re burning through energy while exercising. Carbohydrates help keep our energy levels steady and fuel our muscles so we can be twerking the night away. Some of my favourite carbohydrates are brown rice, quinoa, pumpkin, sweet potato and fruit. Just be sure to stay away from refined products like pasta, pastries and white bread to keep your butt looking fab instead of drab.
If you plan to workout in the morning, the Pear and Walnut Oatmeal bowl is a great option. Pears are in season now so I've included them in this recipe but the best part is that you can swap them out for other fruits and they’ll taste just as good!
I try to stock up on oats, nuts and seeds when I can. Sometimes I use fresh supercharged foods such as berries in my breakfast bowl but oats and nuts are a great alternative and non-perishable so you don’t have to worry about them turning to mush within a week.
Pear and Walnut Oatmeal bowl
- 2 pears peeled and cut into slices
- 1/2 tsp vanilla extract
- ¼ tsp cinnamon
- ½ cup almond or coconut milk
- 1 cup rolled oats
- 2 1/4 cups water
- Pinch sea salt
- 1 TBS nut butter
- handful toasted walnuts and pumpkin seeds
- 2 TBS cacao nibs
- Place pear, vanilla, cinnamon, nut butter and milk into a medium saucepan and heat to medium high, cook stirring until pears are softened and milk has reduced to a thick sauce, about 10-15 mins.
- Add oats to a small saucepan and add water and salt and bring to the boil then simmer until the water is absorbed and oats are cooked.
- Scoop oats into a bowl, top with caramelised pears and top with walnuts and pumpkin seeds and cacao nibs
I've also included a simple bliss ball recipe, as an on the go snack so you have all your bases covered.
Hemp and Tahini Bliss Balls
Makes 10 large
- 1 cup mixed nuts (chopped nuts, almonds, cashews, brazil nuts, hazelnuts)
- ½ cup almond meal
- ¼ cup hemp seeds plus extra for rolling
- ¼ cup coconut flakes
- ¼ cup coconut milk
- ¼ cup raw honey
- 5 TBS almond nut butter
- 1/2 cup tahini
- ¼ cup hemp seeds for rolling
- Place nuts, almond meal, hemp seeds, coconut flakes and coconut milk into food processor and mix
- Add honey, almond nut butter and tahini and continue to mix until combined
- Chill the dough in the freezer for 20 minutes
- Remove the dough from the freezer and using hands, roll into balls and placeon a flat tray
- Place extra hemp seeds in a bowl and roll balls to coat the surface
- Refrigerate and enjoy. These can also be kept in the freezer
Now that you're finally done with the daily grind and your workout, it’s time to nourish your body with the good stuff. The urge to eat a big old bowl after a workout can be strong and why not? You deserve it. Reward yourself by eating smart and opting for the Ultimate Veg Bowl, which allows you to not only avoid undoing all your hard work but also tastes delicious at the same time!
The Ultimate Roasted Veg Bowl
- 2 whole eggs
- 2 cups cooked quinoa
- ½ butternut pumpkin cubed
- 2 zucchini sliced lengthways and quartered
- 4 yellow squash quartered
- ¼ cup hemp seeds
- 3 TBS extra extra virgin olive oil
- ½ cauliflower chopped into florets
- ½ tsp turmeric
- squeeze of lemon
- small bunch broccolini
- ¼ cup tahini
- 2 tbs tamari
- ¼ cup water
- 1 avocado quartered
- Boil eggs and set aside
- Make quinoa and once cooked fluff with a fork and set aside
- Place pumpkin, zucchini, squash, on a roasting tray and drizzle with 2 TBS olive oil and sea salt, sprinkle pumpkin with hemp seeds
- Place in oven 210 degrees for 35 mins
- Meanwhile coat cauliflower with turmeric and remaining olive oil and a squeeze of lemon and place on a smaller tray in the oven for 20-25 mins
- Place broccolini in a tray drizzle with oil and place in oven for 15-20 mins
- Mix tahini, tamari and lemon with water to create a pourable dressing
- Once roasted layer all ingredients into a bowl and top with tamari and tahini dressing
- Add avocado and egg and top with extra hemp seeds
Tags: bliss balls, bowl food, eggs, gym, gym food, lee holmes, lee supercharged, oatmeal, poached pears, post workout meal, pre workout meal, Quinoa, roasted vegetables, Sprout market, Supercharged Food, workout food
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