When I make this, I place 2 cups of rolled oats, 2 cups of milk of any kind , Chia seeds to my individual macros , and an apple cut into tiny slivers. Mix all these together and toss it into the fridge overnight. In the morning, I top a serving with my yogurt of choice I use almond-based yogurt , walnuts, no-sugar-added dried cherries, strawberries, bananas, or coconut shavings. Basically, any combination of your favorite toppings will work! I change up toppings all the time, but the base stays the same.
As a nutrition science major at University of Connecticut, I eat this healthy breakfast every morning to tackle any long day of lectures, workouts, and everything in between. I'll have 1 cup of scrambled egg whites with 2 slices of turkey bacon.
It's not breakfast without bacon. There's nothing quite like a bowl of fresh berries! This asparagus, mushroom, and Swiss frittata is my favorite breakfast! I've adopted it from AllWhite's online recipe database, and like to add raw spinach to the standard recipe. I make it all at once and just reheat a piece every morning to save time. It's scrumptious all week long. I usually work out in the mornings, so I have two breakfasts. The pre-workout breakfast is a simple smoothie made out of bananas, whey protein, and peanut butter.
I don't like to eat a big meal or carb-heavy meal before I work out—but I do afterwards! Once I finish my workout, I dig into my egg-white scramble—usually with spinach, peppers, and perhaps other veggies—with a bowl of oatmeal and half a banana. This easy post-workout meal fills me up and helps me to recover from my morning workout. I don't get fancy or creative.
I keep it simple and wholesome. My go-to healthy breakfast is a scramble that consists of three egg whites and one whole egg placed atop a calorie wheat bagel. I top this with about a quarter of an avocado. This simple breakfast supplies me with enough protein, carbs, and fats to get my day started. Plus, it's very convenient to take anywhere! I love pineapple, melon, and peaches! Sometimes I will switch it up and make myself a bagel sandwich, using an Udi's gluten-free bagel with two eggs, turkey sausage, and a little cheese.
The bagel gives me extra energy. I love coffee! Sometimes I'll add peanut butter or a bit of Walden Farms calorie-free pancake syrup with cinnamon in my oats. I love my egg-white and oatmeal pancake. First add the eggs together in the skillet, sprinkle with oats, and then cook until bottom is browned and can be flipped over.
Oats are on the menu for almost all fitness professionals. They provide carbohydrates for energy, fiber for satiety, and many other nutrients. Oats make a great pre-workout meal and are high in fiber to help with digestion and reduced bloating. Oats are a nutrient-dense food and provide satiety for hours.
It comes as no surprise that oats are on the top ten lists of fitness pros and athletes alike. Eggs are another fit-pro favorite and great post-workout snack. They are full of protein and nutrient dense yolks. It is best to eat the whole egg. One large egg contains: 70 calories, 13 essential vitamins and minerals, and a natural source of vitamin D. Abs are definitely created in the kitchen with this simple form of protein that can be cooked in many appetizing ways.
Whether boiled by the dozen for bulk cooking or whipped up in a scramble, eggs are high on the fit-pro eat list. Fitness models putting their best body forward are eating greens on the daily. Vegetables like broccoli and spinach are nutrient-dense.
They provide a fiber and are low in calories to help maintain a lean physique. The antioxidants, flavonoids, and polyphenols help with the immune system and body recovery from workouts. Great bodies are created with quality foods.
Vegetables and greens are highly sought-after menu items for fitness pros. Greens are one of the superior foods for achieving and maintaining your best body. Another preferred food to maintain a toned body year round are fruits like apples. They taste fabulous, are nutrient dense and high in fiber. Most fitness professionals are aware apples boost metabolism and aid in fat burning. They make a great pre-workout snack and apples are nice to have any time for an energy pick-me-up.
After your workout, add a tablespoon of peanut butter or other nut butters to include healthy fats and quality protein. Most fitness pros keep prepared lean proteins like chicken or turkey on hand and consume daily to maintain lean mass. Amino acids are the building blocks of protein the body uses to heal, recover and build beautiful lean muscle.
Some will purchase commercial proteins like blended whey and whey isolates for the convenience factor of making protein shakes. Regardless of type, protein is on the top ten lists of food to eat for a beach-ready body. She added that she's a big fan of raw fermented kimchi and sauerkraut for gut health and de-bloating, which are both staples in her fridge.
Lloyd said that while he believes training effectively is essential, diet is the main variable in achieving a healthy lifestyle and appearance. Depending on my schedule or training regime, I will adjust these accordingly. My main intakes of carbs tend to be as soon as I wake up, with some oats, almond milk, and banana or blueberries , and then again straight after I have finished training to replenish the glycogen stores in my muscles.
He advises people to load up on veg and greens for lower carb meals. He also suggests you find yourself a workout partner. This means I track macronutrients carbs, fats, and proteins which works extremely well for me. Her current favourite smoothie recipe is a chocolate protein powder blended with a dairy free milk, such as almond milk, and spinach with frozen banana and frozen berries , she added. Gildea said the while he and his partner have no specific diet, they try to always cook from scratch.
We keep it balanced with foods such as grains, pulses, whole wheat pasta, and rice. We both have very busy work schedules, so the balanced meals we make help to keep our blood sugars stable, thus keeping our energy levels high. His main nuggets of advice to people on a health kick this year are to remember that food is fuel. If fat loss is your goal, eat smaller portions on a regular basis to help keep your metabolic rate high.
And according to Gildea, you should forget fat-free, as he agrees it doesn't mean healthier. Read the nutritional labels so you know which products are better than others. I always say that every day is a good day to go to the gym, and because of the schedule I have, I can't say Oh, I'll go on Mondays , because I don't know what I'll be doing next Monday. Don't feel guilty about it—set yourself a goal that's reachable, don't over-exceed, and find a buddy.
Working out with friends really helps. Even if you make it a half-hour, it's good to go and get out there.
It took me four months to not hate it—I was such a night person, but there was always a dinner, or something came up, or a friend wanted coffee, or you sit on the couch and you turn on Netflix.
So I really made it a thing. It's like eating breakfast for me now; it's just a habit, it's what I do. I don't ask myself, Do I want to wake up at 5 a. I just set my schedule that's just what it is. So it's a habit for me, and it takes a while to form a habit. I notice that I lose my muscles when I [just do] cardio. Some of the other girls do more cardio because it's better for their body shape—again, it's so hard for me to give you specifics and say, If you work out like this, your body is going to look like mine.
Half of it's genetics, and half of it is figuring out what works for you. But it's a journey, and it's hopefully a fun journey. I know one of my friends, she is that person. She works out a lot, but she can eat whatever, whenever, and it's kind of annoying. But that's why I love to talk about it, because, for me, I want to feel sexy and I want to build shape, so it's all about working out and building that butt and building shape and curves, and you have to eat accordingly for that—you have to eat in healthy moderation.
For me, I travel the world and sometimes have three red-eyes in a week, and if I don't eat for fuel or eat to stay energized … I can't live off of burgers! My body is like my temple, and you only get one shot.
I don't believe in quick fixes. There's no such thing as doing 30 ab exercises and then you get a six-pack. Even if you do really well for three months and you look great, the second you stop … it has to be like a lifestyle thing. I've always been active, so in that sense, it wasn't hard for me to work out, but I do work out a lot. But then you have to let yourself cheat once in a while; you have to give yourself a cheat day and give yourself a splurge—I actually hate the term cheat day , so I call them treat days.
Cheat feels like, Oh, I should be ashamed! You shouldn't feel guilty about eating a burger, but for me, it's more about knowing the nutritious value of what's in a good piece of chicken or veggies. Eat the right kind of carbs and think about what will keep you energized throughout the day.
0コメント