Greetings!

Most people who know me (Yvonne) know how much I love to create in the kitchen. I spend a great deal of time reading about how foods can make us feel better, give us energy, and recover from an intense (or even not so intense) workout.

Much of my knowledge is based on my research and experiences in preparing food for an insulin-dependent diabetic for over 15 years (in case you don’t know, it’s Joel). Everything that goes in a diabetic’s mouth affects them. We know this by how much insulin is needed and how each food effects Joel’s blood sugars (optimally we want our blood sugars to stay even throughout the day; no sudden spikes or drops).

So, I am going to “guest blog” here some of my ideas on how to effectively help fuel your body for a workout. If you have any allergies or further questions, feel free to post comments below.

Eat healthy, Feel great!

Update: More ideas/tips added!

Pre-Workout Snacks

Pre-workout you need to fuel the body with foods that will energize you for an hour (or longer) workout… complex carbs fit that bill. Why complex carbs? They help to keep the blood sugars level so you don’t get that instant surge of energy and then bottom out just before Shihan’s last conditioning set.

Be sure to get your calories in between 30-60 minutes prior to working out.

In the am your body may not be ready for a big meal, so try:

• Yogurt- Greek yogurt tends to be lower in sugar than most others; or sweeten plain yogurt with stevia (try Purevia) or some agave nectar.
• Small bowl of whole grain cereal. Check sugar content though. Stay away from cereals that have more than 6 grams of sugar per serving. Choose your milk carefully. Whole milk is heavy on the system so consider skim milk, rice milk, almond milk (unsweetened), or my new fav, coconut milk (unsweetend).
• Whole grain bread with 1 tablespoon of nut butter- I bake gluten free breads and add things like flax seed and oat bran to increase the fiber content

For a workout later in the day you can have what I call a “half-meal”. I do this often with my kids. They get the carb and veggies and only some protein from dinner. After their class they are usually pretty hungry and will eat some more protein (more about post workout meals in the next email) and their “dessert”.

• Pasta- read your packages… one serving is a lot less than you may realize and is all you need before a workout. I prefer whole grain pastas such as brown rice or corn (especially because my family are all gluten intolerant). When cooking any whole grain pasta make sure to use plenty of water and put 1 tablespoon of olive oil in the water and 1/2 tsp of sea salt. Rinse under cool water when the pasta is al dente. Combine the pasta with a salad or 1 cup of cooked green veggies like spinach or broccoli.
• Half of a sandwich- choose your meat (not processed stuff, please), add some lettuce and tomato (on quality whole grain bread or pita) or a salad on the side and you have a good pre-workout meal.
• Soup- Now I’m not talking about a brothy soup; I mean something with veggies, some beans, maybe even some rice or pasta tossed in for texture. (I’ll pass along some recipes in the next email)

Update: BONUS TIPS:

• Before you go to bed, prepare for tomorrow by making your own mini bags of carrots, celery, popcorn, nuts. In the morning toss one in the kids’ lunch boxes and in your bag so no matter where you are you have a healthy snack.
• Keep a bag of veggie sticks near-by (like on your desk at work or in an attractive bowl on your counter if you’re home during the day. Cut up cucumbers, carrots, celery, peppers or any other veggie that you will eat without dip. This is a great way to get your veggies in, and most of us do not get enough veggies each day (a salad at dinner is great, just not enough).
• Eat Avocados. Add a little sea salt and lemon, Yummy! Avocados help keep your blood sugar level, help keep you feeling full, they contain lutein (great for the eyes), and pack in so many minerals and vitamins that could help keep your cholesterol in check.

I hope you find this information helpful. Let me know what cooking and nutrition information would be helpful for you and your family by posting comments below.

Recipe

OK here is one of our favorite omelets.

2 large eggs
1/4 cup store bought salsa (look for ones that are organic and have no preservatives)
1 teaspoon coconut oil
1-2 corn tortillas

Heat your pan with a teaspoon of coconut oil. Beat the eggs adding the salsa. Lay your tortilla in the pan and pour the egg mixture on top. When the egg starts to solidify and the tortilla is golden brown, flip it. cook until egg is not runny. ENJOY!

Related posts:

1. Super Post-Workout Meals
2. How to Raise Healthy Kids