Fitness Foods

Everyone goes to the gym with the same exact purpose, format and hope to lose weight. The next time you go to the gym, snack on these fantastic and healthy "food quality". Not only will they put in place for a couple of hours, but some of these foods can help your muscles are injured as a result of heavy lifting, help stop cramps, helps burn more calories and give you more energy for the best exercise you can give yourself and your body.

The carrot

Rumor has it that if you eat enough of them in one day the skin turns orange. I do not know, but what I have found is that carrots are full of complex carbohydrates that provide energy to the muscles. They are also wonderful because carrots contain potassium which controls blood pressure and muscle contractions.
Zucchini Bars ****

Ingredients

2/3 C firmly packed brown sugar

1/2 C butter at room temperature

January 3 ounces cream cheese

1 egg

1 c. vanilla

1 1/2 ° C flour

1 c. baking powder

1/4 c. salt

2/3 C grated carrots thick

2/3 C shredded zucchini excess liquid squeezed

1/2 C. grapes

Itinerary

Preheat oven to 350. Grease 9x9x2 "square pan. Whisk together first 3 ingredients until fluffy. Whisk the egg and vanilla. Combine flour, baking powder and salt until smooth. Stir in carrots, zucchini and raisins. Pour into molds and spread evenly. Bake for 30 minutes or until a toothpick comes out clean. Allow to cool for 10 minutes. return and frost with cream cheese frosting.

The Advocate

This delicious green fruit, which essentially do with matter what the recipe is full of monounsaturated cholesterol. This means that lawyers keep your body strong and pain of some injuries.

** Pear and Baby Green Salad **

Ingredients

3 Bartlett pears, cored and thinly sliced

6 C. Green Baby

1 avocado, peeled and diced

1/4 C olive oil

1/4 C lemon juice

2 c. sugar

Fourth C. fresh basil leaves, chopped

salt and pepper to taste

Itinerary

Mix olive oil, lemon juice, sugar, basil, salt and pepper in a cruet and shake well. Place baby leaves and pears in a large bowl. Just before serving, pour the dressing over the vegetables and mix.

Banana

Bananas are known to be full of potassium, which everyone should have. Bananas are also full of energizing carbohydrates.

Banana Smoothie am ****

Ingredients

1 banana

1/2 C soy milk (organic and enriched with calcium)

1/2 cup orange juice (calcium fortified)

Itinerary

Peel the bananas, break into pieces and put in blender with soy milk and orange juice. Blend until smooth and serve. If desired, use frozen banana pieces and add some ice.
Yield: 1 serving

Berries

All berries are powerful antioxidants that are good for protecting muscles from free radical damage, such as exercise. Remember that the next time you go shopping for berries, the darker the color, the health of the fruit.

Apple Berry ** Lunch **

Ingredients

Filling:

4 C. peeled, thinly sliced ​​apples (about 4 medium)

2 C. fresh or frozen blueberries (do not thaw) or sliced ​​strawberries

Fourth C. firmly packed brown sugar

Fourth C. concentrated orange juice frozen (thawed)

2 tablespoons. all-purpose flour

1 c. cinnamon

Filling:

1 C. Quaker ® ​​Oats (quick or old fashioned, uncooked)

1/2 C firmly packed brown sugar

5 tablespoons. margarine or butter

2 tablespoons. all-purpose flour

Itinerary

Preheat oven to 350 ° F. Spray 8-inch square glass baking dish coated with cooking oven. For the filling, mix all ingredients in a large bowl, stir until apples are well coated. Pour into a baking dish. For the filling, mix all ingredients in a small bowl and mix well. Sprinkle evenly over fruit. Bake for 30-35 minutes or until apples are tender. Serve hot.

Hummus

Most hummus recipes call for olive oil, which contains oleic acid. According to researchers at Northwestern University, this wonderful acid is known as a fat that helps destroy the gene responsible for 20-30 percent of breast cancers. Hummus is known for its complex carbohydrates, protein and unsaturated fats. These three elements give us energy during the day.

Humus ** (garlic) **

Ingredients

2 1/2 C canned chickpeas, rinsed

1 1/2 c. lemon juice

2 cloves garlic, minced

1 c. cumin

1 1/2 c. fresh parsley

Salt and pepper to taste

Itinerary

In a blender or food processor, combine all ingredients until mixture reaches desired consistency. For a creamier texture add 1/4 C. water. Refrigerate and serve cold with pita bread or tortilla chips.

Yogurt

Yogurt is good for many things. Best to have for breakfast or a snack before going to training. This energizing treatment fills you up for a while and give the immune enhancement tools you need for the day.

** Strawberry, Orange, Banana Smoothie **

Ingredients

1 1/2 C whole frozen unsweetened strawberries

1 banana, peeled and sliced

1/2 C orange or apple juice

Half skimmed C. vanilla yogurt or other (not frozen)

1/2 C ice

2 tablespoons. Protein Powder

Itinerary

In a blender, turn all ingredients until smooth and thick. Serve immediately. Makes about 3 º C, 2 servings.

Chicken Thighs

Meals with chicken thighs are an excellent source of iron and zinc. Although many people prefer white meat over dark, dark meat is lower in fat and has enough iron, zinc and B vitamins to feed everyone.

Fried chicken legs ****

Ingredients

1 pound boneless chicken thighs skin

1 tbsp. chopped fresh sage leaves or 1 tsp. dried sage

2-3 c. olive oil

Salt and pepper

Sage sprigs (optional)

1 lemon, cut into pieces

Itinerary

Rinse chicken and pat dry. Place each piece between 2 pieces of plastic wrap. With a plate, heavy book meat firmly but gently around a thickness of 1/4 inch side deck. Sprinkle one side of each piece with chopped sage, pressing the flesh. Heat a large nonstick skillet over medium-high heat. Add 2 tablespoons. oil and stir to coat the bottom of the pan. Fill pot with meat, sage side down, without crowding. Cook until golden brown on the bottom (about 1 1/2 minutes). Turn the pieces and cook until no longer pink in the center, cut to test (30 seconds to 1 minute). Repeat until the chicken is cooked, add oil if necessary to prevent sticking. Season chicken to taste with salt and pepper. Garnish with sage sprigs, if desired, and lemon slices.
Yield: 4 servings

Eggs

Many people associate with cholesterol eggs. Be very obviously not good, but we all have a little. Having just one egg per day provides 215 milligrams of cholesterol, which is the perfect amount. Also, a little known fact about the egg yolk is an excellent source of iron. Also is charged with lecithin, which is essential for healthy brain.

** Baked eggs with leeks and smoked salmon **

Ingredients

1 dozen large eggs, boiled, peeled

2 ripe avocados California

1 tbsp. lemon juice

1/4 c. coarse ground garlic powder

2 tablespoons. finely chopped shallots or green onions

2 c. mashed capers, optional

Garrison, bursts of red, yellow or green

Itinerary

Cut each egg in half lengthwise, remove the yolks. Use egg yolks in another recipe. Cut the avocado in half and remove seeds. Peel and cube avocado. In a bowl, combine avocado, lemon juice and garlic mash to combine. Add the shallots or green onions and capers, if desired. Fill each egg with avocado mixture. Sprinkle with pepper. Serve. Servings: 24.

Salmon

Salmon is good for the heart and also contains omega-3 fatty acids that can help lesson abdominal fat.

Salmon in the blink ****

Ingredients

Nonstick cooking spray

4 fillets of salmon 1 inch thick (about 1 pound)

1/2 c. lemon pepper seasoning or 1/4 tsp. black pepper

1-2 c. soy sauce low sodium

1 medium orange, halved and very thinly sliced

2 C. broccoli

1 C. broth low sodium chicken

3/4 ° C water

1 c. bottled minced roasted garlic or minced garlic

1 C. Couscous

Itinerary

Lightly grease a shallow pan with cooking spray and set aside. Season salmon fillets with lemon pepper seasoning. Place fillets in prepared pan. Drizzle with soy sauce. Garnish with orange slices. Bake, covered, in the oven at 450 degrees F for 8-12 minutes or until fish flakes easily with a fork when. Meanwhile, in 2 - qt. saucepan, bring broccoli, chicken broth, water and garlic to a boil. Cook, covered, for about 3 minutes or until broccoli is tender but still crisp. Add the couscous. Remove from heat, cover and let stand for 5 minutes. Serve the fish in the hot cooked couscous and broccoli. Yield: 4 servings

Low-fat cottage cheese

This is something great for snacks before going to training. The cottage is very important as it heals microscopic muscles that can break during exercise.

** Zucchini, Spinach and Mushroom Lasagna **

Ingredients

1 1/2 C low sodium, low fat (1%) cottage cheese

1/2 C grated Parmesan reduced sodium

1 egg, lightly beaten

1/2 c. ground nutmeg

1 can (16 oz.) Zucchini with tomato sauce

12 lasagna without boiling (7x3 1/2-inches) or 6 sheets of lasagna without boiling (8x8 inches)

Shredded mozzarella cheese 8 oz low sodium

1 3/4 C marinara sauce bottle

1 can (13 1/2 oz) no salt added whole spinach, drained

2 cans (4 ounces) sliced ​​mushrooms, drained

Itinerary


Preheat oven to 350 degrees. In a medium bowl, mix cottage cheese, parmesan cheese, egg and nutmeg. In a baking dish 8x8x2 inch square of drainage fluid zucchini. Spread evenly over bottom of dish. Place two small pieces of lasagna or a leaf in the bottom of the dish. Spread zucchini quarter of the mozzarella and 1/4 C of marinara sauce. Repeat noodle layer again. Spread evenly with half of cottage cheese mixture and 1/4 C of marinara sauce. Noodles layer repeat a third time. Spread evenly with spinach and 1/4 of the mozzarella and 1/4 C of marinara sauce. Repetition of a fourth layer of noodles. Cover with half of cottage cheese mixture and 1/4 C of marinara sauce. Top layer with a fifth noodles. Top with mushrooms, 1/4 of the mozzarella and 1/4 C of marinara sauce. Cover with a sixth layer of noodles. Top with marinara sauce and remaining mozzarella cheese. Cover pan tightly with foil. Place on a baking sheet. Bake until filling is bubbling and noodles are tender, about 40 minutes. Let stand 10 minutes before cutting.
Serves: 8