Smoothing out that workout

The big ball has dropped and 2018 is here! Time to jump into those resolutions which for many people include losing weight and getting healthy. For most of us, that means changing our diets and hitting the gym. I’m sure more than a few of us think that cutting out food is all it takes to drop a few pounds. While lowering your calorie intake is bound to help, proper nutrition is just as important in any fitness plan as the types of exercises you do.

Your body needs certain nutrients to perform optimally but did you know that it also needs them to recover after a workout? According to some dietitians your workout isn’t complete until you eat. Your body needs protein (15 to 20 grams) to build muscle, carbohydrates to restore the glycogen you used during exercise, and antioxidants to fight inflammation and cell damage. A small amount of fat is also essential to the mix.

A quick way to get all these nutrients is a smoothie. They are easy to make and digest, and you can customize them according to your taste and nutritional goals. They should include greens, a fruit, protein (yogurt, tofu, or whey powder) and a liquid like coconut water, juice or almond milk. You can also add nutritional extras such as chia seeds, turmeric or ginger, and ice for texture and volume.

When to eat is just as important as what to eat. It is recommended to consume your post workout snack between 30 - 60 minutes after your exercise.

I reviewed several recipes and am sharing a few from for your consideration. We at iList wish you and yours the best in 2018. Live, Laugh, Love and Eat Well.

Cran-Beet Crusher

Beets are natural anti-inflammatories and may improve blood flow and stamina. Kale also provides many vitamins and minerals.

Serves 1

  • 1 cup silken tofu
  • ½ cup fresh or frozen cranberries
  • ½ medium beet, peeled (raw or roasted)
  • 1 small peeled Persian cucumber or ½ medium cucumber
  • 1 celery stalk
  • 1 cup Kale
  • 1 orange or ½ cup fresh orange juice
  • 2 tsp honey

Blend all ingredients until smooth.

Powerhouse Pumpkin

Canned pumpkin is loaded with vitamin A. Avocados are high in monounsaturated fat, specifically oleic acid, which has been linked to reduction in inflammation.

Serves 1

  • ½ cup canned pure pumpkin, frozen in ice cube tray
  • 7oz of 2% Greek style yogurt
  • ½ cup water
  • ¼ avocado (skin and pit removed)
  • 2 TBSP ground flaxseed
  • 1 TBSP maple syrup
  • ½ tsp pumpkin pie spice

Blend all ingredients until smooth.

Berry Blast Protein Smoothie

Milk and banana for carbs to refuel the muscles and the berries for anti-oxidants and fiber.

  • 1 scoop (1.6oz) vanilla soy protein
  • 8oz or 1 cup low fat milk
  • ½ frozen banana
  • ¾ cup frozen mixed berries

Blend all ingredients until smooth.

Banana Peanut Butter Power

Bananas for potassium, carbs and fiber and peanut butter for protein and heart healthy monounsaturated fats.

Serves 1

  • ½ cup plain yogurt
  • ½ cup milk
  • 1 banana
  • 1 TBSP peanut butter
  • 1 large handful of spinach (I like baby spinach) cleaned
  • ½ tsp vanilla

Blend all ingredients until smooth.

Click Here to download a printable PDF of the recipe for this week!