Workouts: What do I eat?

Protein? Carbs? A little bit of both?

Many people struggle deciding what they should eat before and after a workout. So you can stop guessing and finally feel confident about your pre/post workout meal, I’ve broken it down for you. Here are some tips and tricks on what to eat before and after to get the most of your workout!

What to eat BEFORE a workout:

Aim for a mix of complex carbs (whole wheat bread, whole wheat pasta, brown rice, etc.) and protein. In general, try to eat between 1-2 hours of your workout.  If you need a quick boost of energy right before your workout, try eating healthy sugars like a few pieces of dried fruit.

Examples:

· Oatmeal with fresh fruit

· Whole wheat toast with peanut butter and sliced banana

· Apple slices with almond or peanut butter

· Cereal with almond or skim milk

What to eat AFTER a workout:

Try and stick with foods that contain a lot of protein.  The protein will help you recover and rebuild your muscles. Be sure to eat something within 2 hours of your workout, but the sooner the better! 

   

Examples:

· Grilled chicken with veggies

· Veggie omelet with avocado

· Greek yogurt with almond slices

· Carrots and hummus 

Eat this, not that!

                                      

                                     

                                         Breakfast

Eat This	Not that
2 slices of whole wheat bread with peanut butter	Bagel with  butter/cream cheese
Apple cinnamon oatmeal	Cinnamon bun
Ham, egg and cheese on whole wheat English muffin	Bacon egg and cheese on plain bagel
Strawberry smoothie	Strawberry Pop Tart

                                         Lunch

Eat This	Not that
Avocado	Mayonnaise
Whole wheat bread	White bread
Greek yogurt	Sour cream
Turkey	Ham

                                        Dinner

Eat This	Not that
House salad	Chicken Caesar salad
Sweet potato	Garlic mashed potatoes
Brown rice	White rice
Whole wheat pasta	Regular pasta

                                        Dessert

Eat This	Not that
Frozen yogurt	Ice cream
Frozen grapes	Candy
Dark chocolate	Milk chocolate
Frozen banana slices	Banana cream pie

                                        Snacks

Eat This	Not that
Apple	Apple sauce
Almonds	Pretzels
Carrots with hummus	Tortilla chips and dip
Popcorn	Potato chips

Summer Smoothie

Nothing screams summer like enjoying a tasty, homemade fruit smoothie on a warm summer day. Besides the fact that smoothies are so delicious and filling, they are sure to cool you down in the strong summer heat.

With the help of my magic bullet, I have recently been trying out different fruit and vegetable combinations in attempt to find the best smoothie creation!  So far, one of my top combinations has been a green smoothie!

Here's what you'll need:
1/2 frozen banana
5-6 frozen strawberries
1 cup of almond milk
Handful of spinach
Blender

Here's what you'll do:
Simply throw all the ingredients into a blender (or magic bullet), blend, and enjoy your smoothie as the perfect snack or side to your breakfast!

Homemade Blendicano

Blenda-what?  A blendicano!
I have recently been seeing this drink on Instagram everywhere, marketed as a healthier version of a skinny frappuccino from Starbucks. From what I have seen, to order the blendicano ask for a Venti Iced Americano with 2 pumps of sugar free caramel and 2 pumps of sf vanilla, blended.  Since I haven't had time to go to Starbucks and I was curious as to how this drink tasted, I decided to make my own blendicano at home!  I couldn't believe how good it was and to think it's only 20 calories! Here's how to make your own blendicano at home:

Directions
1. Microwave 1 cup of water for 1 minute
2. Add 2 tsp of instant espresso mix
3. Place about 10 ice cubes, the espresso mixture and 1 tbsp into the magic bullet
4. Blend for about 20-30 seconds
5. Enjoy!!!

Quest Obessed

This weekend I finally went out and bought my first Quest Nutrition bars that I have been hearing so many good things about.  Safe to say, I am obsessed.  These bars contain over 20 grams of protein and are all under 200 calories!  They make the perfect snack and satisfy my sweet tooth.  So far I have tried chocolate brownie and chocolate chip cookie dough, they were both amazing!  I have also heard that Cookies N' Cream and Apple Pie are really good.  On Quest Bar's Instagram, I found that there are tons of delicious recipes you can make with the bars, including: cutting the bars up into pieces and then baking them in the oven for a few minutes to make Quest bar cookies!  This is something I will definitely be trying this week.  Bottom line, I would 100% recommend Quest Bars for anyone looking for a filling tasty snack!

Gym Question Answered!

Should I do cardio or weights first?
This has always been one of my biggest questions when going to the gym.  For some reason, the first thing I want to do when I get to the gym is hop on the treadmill or elliptical and start burning calories, then end with some weights and strength machines.  But after doing a little bit of research, I've learned this is the opposite of what you should be doing!  You should always begin with weights and then end with cardio.  For reasons why, check out this article here!

Chipotle Craving

Chipotle. This fast food Mexican chain is one of my favorites and same for a lot of people. However, some orders at this tasty mexican restaurant can add up to over 1,000 calories! But no need to feel guilty after a Chipotle trip, here are some tips on how to stay healthy and limit your calories when ordering at Chipotle!

6 Ways to Reduce Chipotle Calories

1. Get a burrito bowl instead of a burrito and save 300 calories!

2. Get brown rice instead of white rice.  It will keep you full longer and it's better for you!

3. If you order tacos, go for the hard shells instead of the soft shells and save 45 calories!

4. Do not feel obligated to finish your bowl! Eat half and save the rest for later!

5. Limit the number of chips you eat to around 10.  A whole bag of chips has 570 calories!

6. Get water to drink instead of sugary, high-calorie sodas.

What toppings to get?!

(Source: Fit-Personality)

April Playlist

Here is my workout playlist for this month. Enjoy the beautiful warm weather and go for a run outside blasting these tunes!

1. Summer by: Calvin Harris

2. Talk Dirty to Me by: Jason Duerlo

3. Live for the Night by: Krewella

4. Years by: Alesso

5. Seek Bromance by: Tim Berg

6. Drinking from the Bottles by: Calvin Harris

7. Walking On Air by: Katy Perry

8. One (Your Name) by: Swedish House Mafia

9. Play Hard by: David Guetta

10. All of You by: Peter Thomas

3 Free Must Have Apps

In today's age, almost everyone has a smart phone that allows them access to hundreds of different apps. There are many apps that are purposely designed to keep you healthy and fit, so why not take advantage of them?  Since there are so many, I wanted to share with you three helpful fitness and nutrition apps that will make your life easier!

1. Nike+ Running: This app is great for runners!  It allows you to track how far you run, set a specific distance or time you want to beat, and it tells you your pace while you are running. After a few runs you can also check your activity to see if you have made any improvements.

2. Nike Training Club: Having trouble thinking of different workouts to do?  This app allows you to select a wide variety of workouts based on different parts of your body you want to work on.  It also allows you to play music to correspond to the different workout.

3. Calorie Counter & Diet by MyFitnessPal: This app allows you to enter and track your calories throughout the day. By tracking your calories, you are more likely to focus on eating healthy.  This app will also tell you the set amount of calories you should consume based on your height and weight.

Fro Yo No-No's

Recently, there has been a frozen yogurt craze! Left and right, new self-serve frozen yogurt stores have been opening up, allowing people to customize their favorite fro yo snack.  Although fro yo may be healthier than regular ice cream, there is a tendency for people to make this low calorie, healthy snack not so healthy.  Many people load up their bowl with fattening toppings and pour way more then they should.  To make sure you are not one of these people, try and follow these fro yo no-no's:


1. Adding unhealthy toppings - Looking at all the toppings to choose from, candy, brownie bits, cookie dough, and cake pieces often catch our eyes. Try to avoid the temptation and instead add fresh fruit, nuts, granola, or coconut shavings!

2. Filling your bowl all the way up - Many frozen yogurt stores purposely offer larger size bowls so that you think you should fill it up all the way so do not feel obligated to fill your bowl!  So be cautious of this and remember your eyes are often bigger than your stomach!

Not sure what to do at the gym ...?

I know the gym can be very intimidating.  You walk in, see tons of weird looking machines, mats, weights and have no idea what to do or start with.  Trust me, I know the feeling.  But no need to worry! Here is a list of great workouts to do at the gym that will help you stay in shape!

Cardio:
For those of you who love running, hop on any treadmill and go!  On many machines, you can adjust the incline and speed to your liking.  A great way to burn a lot of calories on a treadmill is to do intervals.  Simply alternate between different speeds of walking, jogging, and sprinting.  This will keep your heart rate up and make your workout more exciting then a boring, constant jog!

For those of you who aren't the biggest runners, try using an elliptical!  On many machines, you can adjust the incline and the resistance.  When I use the elliptical, I like to change both the incline and the resistance about every 5 minutes in order to keep my workout fun and interesting.  Another great bonus about the elliptical is that you don't have to worry about getting shin splints and you can read a book or a magazine while you are on it!

Arms:
It is very important to not only incorporate cardio in your workout, but also weights! This will help you build muscle and burn extra calories.  For arms I typically use 5-8 pound weights and follow this routine:
- 12 bicep curls at a full extension
- 12 bicep curls extending all the way down, but stopping at the middle
- 12 bicep curls extending all the way up, but stopping at the middle
- 12 triceps curls
Then repeat 2-3 times!

Click here for another great arm workout from Karena and Katrina Tone it Up workouts!

Abs:
I know you want that 6-pack! The only way to start is to make sure you work your abs while at the gym. There are tons of great ab exercises, but here are a few of my favorites:
- 1 minute plank
- 30 sec of crunches
- 30 sec of russian twists
- 30 sec of crunches
- 30 sec right side plank
- 30 sec of left side plank
- 1 minute plank

Starbucks Nutrition 101

Now who doesn't love going to Starbucks and getting your favorite pick me up coffee? At Starbucks there are so many different options, ranging from lattes to frappuccinos to iced coffee.  Unfortunately, some of their drinks are not the best for your waistline.  According to Starbuck's website, a grande white chocolate mocha has 470 calories!  However, there is no need to fear!  There are simple and easy ways to cut down these calories and still enjoy your favorite drinks.

Tips:

1. Instead of ordering 2% milk, ask for skim/nonfat milk

2. Ask for no whipped cream and save about 70-80 calories

3. Ask for sugar-free syrup!
4. Ask the barista to make your drink "Skinny" (The drink will use nonfat milk, no whip, and use sugar-free syrup if they have it!)

Starbucks drinks under 200 calories!

1. Grande Skinny Cinnamon Dolce Latte 

2. Grande Skinny Caramel Latte 

3. Grande Iced Skinny Latte 

4. Tall Mocha Light Frappuccino

5. Tall Caramel Light Frappuccino

10 Healthy & Tasty Snacks

Snacking.  It's something we all do, but are you eating the right snacks for your body?  Instead of reaching for that bag of chips or candy, here is a list of some healthy snacks that you can eat between meals to keep you full and satisfied!

1. Greek yogurt (plain) with blueberries or strawberries

2. Apple with 1 tsp of peanut butter/almond butter

3. Handful of almonds

4. Banana with peanut butter/almond butter

5. Oatmeal

6. Skinny latte

7. KIND bar or Lara Bar

8. Homemade smoothie made with frozen bananas and strawberries

9. Handful of raisons and peanuts

10. Pretzels and hummus

March Gym Playlist

Working out at the gym can get boring when you are listening to the same playlist over and over again. That is why I like to create a new gym playlist each month to keep up with the latest music and keep my workouts exciting.  Here is a list of my March gym playlist:

1. Stay the Night (feat. Hayley Williams of Paramore) by: Zedd

2. Latch (feat. San Smith by: Disclosure

3. Take Me Home by: Cash Cash

4. Burn by: Ellie Goulding

5. Commander by: Kelly Rowland

6. You Make Me by: Avicii

7. Timber (feat. Ke$ha) by Pitbull

8. Beam Me Up by: Cazzette

9. I Could Be the One by Avicii & Nicky Romero

10. Silhouettes by Avicii

11. Alive by: Krewella

12. Can't Hold Us by: Mackelmore & Ray Lewis

Quick & Easy Breakfast Ideas

As college students, we are constantly on the go and often do not have time for a proper breakfast. Since breakfast is the most important meal of day, it is crucial not to skip this meal. With a healthy breakfast, you will get your metabolism going, start burning calories and be more alert throughout the day.  Here is a list of my 5 favorite breakfast options that will satisfy anyone's breakfast cravings!

1. Bar & Fruit: For those of you with 8 a.m.s, I know it can be hard to squeeze in breakfast. Instead of having your stomach growling in class, try to grab a piece of fruit like an apple or a banana and then also bring a bar. Some of my favorite tasty and nutritious bars include: Kind bars, Luna bars, and Lara bars.  These bars have few ingredients which means they aren't as processed as say a Poptart for breakfast.

2. Greek yogurt & granola: Another quick breakfast that you can take on the go is a cup of Greek yogurt with a plastic spoon. My favorite brand is Chobani, but if you go to any grocery store, there will be tons of Greek yogurt brands and flavors that anyone would like. For those of you that like a little crunch with your yogurt, feel free to add in some granola or Kashi Go Lean Crunch. The protein from the Greek yogurt makes this a very filling and delicious breakfast option.

3. Oatmeal: When you have more time in the morning, try making oatmeal for breakfast. To make it taste even better, throw in some sliced almonds, a dash of cinnamon, blueberries, or cut up apple pieces. This is a tasty and healthy breakfast that will definitely keep you full until lunch.

4. Homemade healthy pancakes: Pancakes for breakfast?! YUM! Instead of using sugary, pre-made mixes, here is an easy recipe for healthy blueberry or apple pancakes!

Ingredients:
- 1/4 cup of oats
- 1/3 cup of egg whites
- 1/2 banana
- 1/4 tsp of cinnamon
- 1 tsp of vanilla extract
- Handful of sliced almonds
- Blueberries or small cut up pieces of an apple

Directions:

1. Mash the banana
2. Mix in all the other ingredients
3. Put the batter on pan and cook both sides 
4. Instead of sugary syrup, add a little plain or vanilla Greek yogurt on top
5. Enjoy your tasty breakfast!

5. Eggs: Another easy breakfast to make is eggs. Feel free to make them however you like whether it is scrambled, sunny side up, or an omelette.  The protein from the eggs will keep you full all day long. My favorite is to make an omelette and then melt some cheese on top. Then put your omelette on a whole wheat English muffin.  Before you know it, you just made your own breakfast sandwich that you can take on the go!