Tofu with stir fry veggies | Healthy cooking | Healthy Lunch Ideas | Healthy Dinner Ideas | Fitness and Nutrition Expert | iTheFitDiva | 2017
Wondering what to eat for lunch/dinner? Worry no more! Here is the recipe of Tofu with stir-fry veggies. Very simple and easy to make.
Let me know in the comments if you would like to see more recipes like these.
If you try this recipe, then post the picture on Instagram and tag me @ithefitdiva I would love to see how it turned out!
Last time I told you about how important your post workout nutrition is when it comes to reaching your fitness goals.
Today, I will tell you about post workout meals as we discussed the supplements last time.
If you are one of those people who doesn’t believe in supplements, or sometimes you just don’t have a supplement in hand, then this video is for you.
You need to eat right and not let all the hardwork go to waste.
As I told you, Protein and carbs are the two keys to a good post-workout meal.
One of the best things to eat after a workout is eggs. egg whites of one egg contains 3.5g of protein. So if you are looking for approx 25g of protein like a scoop of whey, you need to consume around 7 eggs to get 24.5g of protein.
If you don’t want to eat just boiled eggs, you can even make an Egg omelet with avocado spread on toast.
Another very good option is Chicken. 100g of chicken contains 20g of protein.
You can have Grilled chicken with roasted vegetables.
Salmon – Not only will you get a large dose of protein, but the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.
Salmon with sweet potato and quinoa or brown rice is another good option.
Oats with milk and a fruit like banana.
Milk is a good to consume post workout. But remember, milk also contains some amount of fat even if you drink cow milk.
Greek yogurt with fresh fruits or dried fruits.
Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.
A perfect post workout meal should be in the ratio of 3:1 of carbs and protein. You need to be careful of what you are eating immediately after your workout. Focus strictly on protein and carbs. Save your fat intake for other times during the day as it digests too slowly at this time and your primary goal is to get the right nutrients to the muscle tissues as rapidly as you possibly can. Fat will only halt this progress, working directly against your goals. Your post workout meal should focus on fast acting protein as well as some faster acting carbs. A post workout meal should ideally be taken within 30 to 60mins.
The most important supplement to take post-workout is a quality whey protein. depending on your goal, you can choose between a whey protein concentrate or a whey protein isolate.
I recommend taking a liquid meal because Whey protein is superior to whole-food protein immediately post-workout, for several reasons:
• Whey digests faster than other proteins.
• The amino-acid profile of whey is high in BCAAs.
• Whey contains little to no fat.
• Drinking a shake is quicker and easier than eating a post-workout meal.
By consuming whey protein mixed in water post-workout,you have given your muscles exactly what they need to repair the damage caused by your training session.
Creatine can also be mixed in your whey protein shake as it increases strength and power.
Another supplement worth considering If you have muscle soreness issue, you could add a supplement called ‘glutamine’ in your whey protein shake or have it as it is with water before bed.
Also, having a fruit along with your protein shake is a good carb option .I recommend an apple. If you don’t have a fruit in hand, you could have dried fruits like dates.
By consuming the proper amounts and types of carbs, protein, and supplements, you can replenish the energy used during training, repair the muscle tissue you broke down, and increase muscle protein synthesis. All of these things should lead to increased muscle growth, strength, and recovery.
Your pre workout nutrition is as important as your breakfast. But what you eat as your pre workout snack depends on several factors, including the duration and intensity of training and the timing of previous meals. If you are eating within 60-90mins prior to your training, keep this meal lower in fat content and focus more on carbs and protein as fat takes a longer time to break down and digest in the body and as a result, eating fats before your exercise could leave you feeling sluggish and possibly with cramps. If you are eating more than 90mins before working out, you will have enough time to digest the meal. A balanced mix of protein, cabs and fat can then be consumed.
Don’t train fasted. Training while fasting was a staple in the bodybuilding realm for decades. But just because everyone was doing it—and, unfortunately, many still do—doesn’t mean it’s a good idea.You can increase fat loss in the morning by carefully considering how you prepare for your pre-workout meal.
The protein you use in your pre-workout doesn’t always have to come from an animal.
Hummus And Pita bread provides not only complete protein, but the long-lasting energy you’ll need for your workout.
Other complementary pairings to consider for your pre-workout meal include rice and beans, peanut butter on whole-grain bread, or a black-bean burrito (beans, veggies, and cheese in a whole-grain tortilla). These all provide that perfect combination of carbs and protein to keep your workout humming
Other options to consider are:
Fruit smoothies like banana smoothie made with yogurt is a very good option.
Wholegrain bread, sweet potato and brown rice.
Waffles made from oatmeal and banana.
An omelet with veggies like broccoli, mushrooms, bell peppers with cheese.
Egg whites and spinach omelet
Fruit and nut wrap(whole wheat)
If you don’t like to cook or you are short on time, a pre-workout supplement is worth considering. A quality pre-workout can help energize you for training, get a better pump while working out, and potentially help you workout out stronger and longer with ingredients like creatine and beta-alanine.
A caffeine shot 20mins prior the workout is also what I recommend. It increases alertness, focus, performance and also enhances fat burning.
If you want to take a fat burner supplement, before your workout is the best time to take it.
And Most important, don’t overeat before you workout. These are all snack suggestions, not meals.
When you’ve been asleep for 8 or so hours, you haven’t eaten for at least 8 hours, possibly more like 10 or 11 hours. The best way to break the starvation of your muscles is to have a hearty breakfast as soon as possible as you wake up. Breakfast is the meal to kick start your day with and you don’t want to go too light here.Start the day off right by feeding your muscles so you can have enough energy to power through the day and through tough workouts. Your breakfast should contain a good dose of protein, carbohydrates and fat. Skipping on breakfast could leave you feeling less energised as your day gets going and this will just lead to a total lack of energy as the afternoon comes along. It is often said that for optimal energy levels, breakfast should be the largest meal of the day with each subsequent meals becoming smaller and smaller.
I’ll suggest you some breakfast meal ideas which are easy to make, quick and most important, taste really good!
French toast with veggies
Bread dipped in egg batter and cooked on a non stick pan with very less oil.
A bowl of stir fry veggies like mushrooms, bell peppers, corn.
Cereal + skim milk
Muesli with dried fruits and nuts or Corn flakes with nuts and dried fruits + skim milk + a fruit like banana, strawberries, kiwi
Granola with fresh seasonal fruit + greek yogurt
Protein smoothie – Chocolate coffee shake with a fruit
Chocolate whey protein, skim milk, coffee powder + A Banana
Instant oatmeal, vanila flavoured whey protein, cinnamon for some spice + chopped almonds and topped with chia seeds.
Quinoa fruit salad
Cooked quinoa with freshly cut mix fruits.
**Some Indian breakfast ideas
Poha with made with veggies(peas, onion, boiled potato), raw peanuts, steamed moong sprouts
Oats, Rava, curd, veggies
Mixed dal batter, whole wheat bread
All the options which I have mentioned are between 200 to 300 calories each.
If you need any recipes or if you are looking for some more meal ideas then you can let me know in the comment section below and I will try to post them on my page!
What is fish oil?
Fish oil comes from the tissues of oily fish. The best sources are cold-water, fatty fish. When it comes to human consumption of fish oil, you can get it from fish themselves or from a fish oil supplement.
Fish oil is a concentrated source of omega-3 fats, which are also called ω-3 fatty acids or n-3 fatty acids. To get more scientific, omega-3s are polyunsaturated fatty acids, or PUFAs. Our bodies are able to make most of the fats we need need, but that’s not true for omega-3 fatty acids. When it comes to these essential fats, we need to get them from omega-3 foods or supplements.
Fish oil contains two very important omega-3 PUFAs i.e. docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA are sometimes called the marine omega-3s because they mainly come from fish. Some of the best fish to eat to obtain fish oil from in your diet include wild-caught salmon, herring, white fish, sardines and anchovies.
Fish oil is believed to work via its effects on brain function, which makes sense when you consider that 60% of the brain is composed of fats
The essential fatty acids vital for brain function that are found in fish oil can not only slow cognitive decline, but can help prevent brain atrophy in older adults
A study in 2013 showed that fish oil reversed all anxiety-like and depression-like behaviour induced in rats
Research has shown omega-3 fish oil supplements worked just as well as NSAIDs in reducing arthritic pain and are a safer alternative to NSAIDs
Not only has research proven that it makes conventional cancer drugs more effective, but its also an effective stand-alone therapy in natural cancer treatment
Studies have found that omega-3 fatty acids from fish oil are associated with improved survival rates for heart attack victims and can help prevent and reverse a plethora of cardiovascular diseases
In adolescents with major depressive disorder, researchers found a decrease in major depression disorder symptoms in addition to marked improvements in amino acid and nutrition content in the brain with fish oil supplementation
Fish oil has been shown to reverse age-related eye disorders like macular degeneration and cataracts.A higher intake of polyunsaturated fats like those found in fish and fish oils have also been linked to reduced levels of cortical cataracts.
Fish oil can help reduce the risk of diabetics from developing cognitive deficit because it protects the hippocampus cells from being destroyed
10.Immune system function
When the antioxidant astaxanthin is combined with fish oil, the immune-boosting power is multiplied
11.Skin and hair
One of the biggest reasons fish oil leads to healthier skin is definitely the fact that it can reduce inflammation.Fish oil benefits and nourishes the skin with fats and contributes fat-soluble vitamins that help skin maintain a smooth, elastic texture. There is also evidence that fish oil prevents wrinkles and works against the aging process.
Adding fish oil to a current exercise program and an overall healthy lifestyle can decrease body fat as well as cardiovascular disease risk
How much to take?
Currently, there isn’t a set standard recommendation for how many omega-3s we need each day, but suggestions range from a fish oil dosage of 500 to 1,000 milligrams. For most people, I recommend a 1,000-milligram dose of fish oil daily as a good amount and the most scientifically studied dosage.
To improve the health of your heart, brain, skin, hair, body and much, much more, consider adding fish oil to your daily supplement regime or consume wild-caught fish daily. If you’re adverse to fish oil pills, make sure to get at least two servings of fatty fish each week to fulfill your omega-3 needs and provide your body with fish oil benefits. This is a recommendation also encouraged by the American Heart Association.
Foods Rich in Omega-3s
Want to eat your way young? There are plenty of options. Fish is the most well-known source, but here are a few others.
Nut and Plant Oils
• Walnut oil
• Canola Oil
• Soybean Oil
Nuts and Seeds
• Chia seeds
• Pine nuts
Ref. Draxe.com , womenshealthmag.com