The big ball has dropped and 2018 is here! Time to jump into those resolutions to lose weight and get healthy. For most of us, that means changing our diets and hitting the gym. Nutrition is just as important in any fitness plan as the types of exercises you do.

iCook

Your body needs certain nutrients to perform optimally but did you know that it also needs them to recover after a workout? Your workout isn’t complete until you eat according to some dietitians. Your body needs protein (15 to 20 grams) to build muscle, carbs to restore glycogen you used during exercise, and antioxidants that 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 should include greens, a fruit, protein (yogurt, tofu, or whey powder) and a liquid like a coconut water, juice or almond milk. You can also add nutritional extras like chia seeds, turmeric or ginger, and ice for texture and volume. You can customize them according to your taste and nutritional goals.

iCook

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

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

Cran-Beet Crusher

iCook

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

iCook

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

iCook

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

iCook

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.