This is soooo yummy!!!! It is important to drink a shake after 15 minutes of a high intensity workout but before 30 minutes. Why? There are "stress" hormones released during a workout that can prevent the maximum benefits and absorption of the shake but after 30 minutes, your body doesn't take in glucose from the carb in this shake (or any carb) in the best way to benefit your body and not raise blood sugar levels. Your muscles need glucose to recover as well as protein. The best time to have a carb such as yam, carrots, etc. is after a workout. So enjoy this shake!
1 cup almond milk (sugar free)
1/4 cup raw cashews (I used regular too if out of raw)
1 cup spinach (or kale)
1 scoop protein powder
1/2 tsp ascorbic acid (vitamin C powder)
Sweetener if desired such as stevia (I'm allergic so used 1 splenda)
1 banana (frozen if want it colder)
1 tbsp coconut oil
Blend and enjoy!
Wednesday, March 27, 2013
Sunday, March 24, 2013
Turkey Sausage
Ingredients:
1 pound ground turkey
1/2 teaspoon black pepper
2 teaspoons fresh sage
1 teaspoon fresh rosemary
1 teaspoon fresh thyme
1/2 teaspoon garlic powder
1/2 teaspoon cinnamon
1 teaspoon sea salt
2 tablespoons coconut oil
1/2 teaspoon black pepper
2 teaspoons fresh sage
1 teaspoon fresh rosemary
1 teaspoon fresh thyme
1/2 teaspoon garlic powder
1/2 teaspoon cinnamon
1 teaspoon sea salt
2 tablespoons coconut oil
Combine all ingredients except the oil and refrigerate for at least 30 minutes, overnight preferred. Add the oil and shape into four patties. Cook in a lightly oiled skillet over medium heat, about five minutes per side or until no longer pink in the middle. Alternatively, bake at 400F for 25 minutes. Serve hot.
Saturday, March 2, 2013
Exercise Results
1. Increase in lean body mass & decrease of fat.
2. Increase in joint integrity due to strengthened ligaments & connective tissue.
3. Decrease in injuries from a higher capacity of muscles to perform work.
4. Increased skill in performing exercise.
5. Increase in bone density.
6. An enhanced immune system. from lymphatic system being optimized thru muscular contraction.
7. Better sleep habits due to regulation of hormones & an actual need to rest & recuperate.
Monday, February 25, 2013
Monday, February 11, 2013
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