Tag Archives: Almond

Post-Run Meal

28 Apr

My attempt at getting sun? A run!

I was on some-sort of “high” yesterday; it being the last day of Spring semester 2012, the running God’s were on my side and I tackled a 9.18 mile run! I felt the temperature was perfect; not too hot and a slight gust of wind kept me cool.

Post-run, I made myself a cottage cheese, toasted almond, and sliced strawberries bowl.

I love subscribing to magazines. Fitness, cooking, running, and sports magazines that send weekly newsletters are such a convenience; I could spend all day reading through and digesting them! I’m always interested in finding new recipes to eat pre and post runs. I try not to change things too much when it comes to my pre-run snacks, mainly because an upset stomach is never good; a big banana and peanut butter works best for me. It has a good amount of energy-providing carbohydrates and just enough fat and protein to keep hunger at bay. Another plus? Bananas contain ~290mg of potassium, a vitamin lost through glisteningsweating. Post-runs are where I like to get creative! The 30/30 rule, eat less than 30 grams of protein less than 30 minutes after a workout, is something I try to follow. Sports nutritionists recommend no more than 30 grams of protein because, like anything else in excess, it can be converted into fat AND studies show that excess protein didn’t help muscles any faster. Carbohydrates are important in a post-run meals; carbs and protein work simultaneously to replenish your glycogen stores more efficiently. The ratio of carbs to protein is ~4:1; low-fat chocolate milk has been rated the most nutritious post-exercise drink for a speedy recovery! Who thought a childhood favorite could assist your fitness goals?

Here are some post-run meals to try:

  • oatmeal or muesli topped with a banana and nuts
  • smoothie made with 1/2c. almond or regular milk, 1 scoop protein powder, fruit, and nuts
  • yogurt parfait
  • peanut butter, banana, honey, and whole wheat toast
  • cottage cheese, almonds, and strawberries
  • turkey and Swiss sandwich

H2O, H2O, H2O!! Making sure you’re hydrated pre-during-post run is crucial; especially when the temperature gets hotter. Here’s a nifty formula for you to determine your carbs and protein needs.

Have a great Saturday! Triangle Beach Music Festival is on my agenda!

Raw, Toasted Almonds

10 Mar

I hope your weekend starts off on a relaxing yet healthy note!

First off- GO PACK! NC State beat Virginia yesterday 67-64! They’ll be playing UNC today at 1pm- show your support for the Wolfpack!!

Today (Wednesday) started out with a spur-of-the-moment run around North Park. When I’m home, exercising is at the end of my to-do list. I don’t know what it is but I’d rather spend time with my family than carve out an hour to myself. Instead of pushing myself to workout when I know I won’t put 100% into it, I listen to my body and go with the flow. The flow this morning was urging me to go! The high in Pittsburgh today is going to be mid-60’s; perfect weather for a run and to see the unveiling of the Mario Lemieux Statue!

If I was going to run, I wanted to complete it earlier rather than later so it wasn’t on my mind; my dad and I have plans to bar hop this afternoon! He’s on vacation and I’m on Spring Break so it’s only fitting we both live it up!

Breakfast was a hearty bowl of overnight oats made with Trader Joe’s honey Greek yogurt, 1/2 cup of Old Fashioned oats and raw, toasted almond slivers. Have you ever had these from Trader Joe’s? They pack so much flavor! When I first saw the word “raw” on the label, I was skeptical that these almonds would be on the bland side and I’d have to toast them in the oven. Wrong. They are pre-toasted with no seasoning so the almond flavor really bursts. Fantastic for oats, salad, or mixed into yogurt!

Last night after my mother came home from work, she wanted a quick circuit to complete before dinner. Because she’s family, I didn’t charge her but she’s lucky! My mother did the following workout for 30 minutes; 45 seconds each exercise, 3-4X through.
1. Side squats w/ tubing
2. Push-ups w/ rows
3. Reverse lunges and biceps curls
4. Glute bridges and triceps skullcrushers.
5. Planks

You- Katie..there’s no shoulder work?
Me- Ahh, yes. Long story short and in lamens terms; my mom has no cartilage between her vertebrae. In fact, she has no balance mechanisms throughout her spine, neck, or head. There have been times when we would be yoga-ing and she completely fell over. Funny but very serious! My mother has been to every doctor in Pittsburgh and no one seems to have a cure for this. Prior to, her exercise regime was similar to mine; we’d do DVDs together (weights and cardio), walk, practice yoga and Pilates; now, she’s limited with weights workout (nothing overhead, lateral, or bent over arm movements), no high impact plyometric exercises, and anything that will cause her to strain her neck is out of the question. She enjoys swimming because it’s low impact enough that she doesn’t feel like a semi hit her the next morning yet it increases her heart and provides toning benefits. Yoga and Pilates are comfortable for her too, she just has to watch her alignment and ease into the postures.
Like everyone, my mother has good days and not-so-good days but there’s never a day that goes by where she’s sedentary because of her minor-limitations. My role model.

Have a great Saturday! I’ll be writing up another Ripped review in case you needed a new DVD to add to your collection :).

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