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Overnight Oats

19 Dec 2018

Overnight Oats Need some ideas for food tomorrow? Do you love Overnight Oats as much as we do? Not just for breakfast but for a snack or pre work out fuel they are hard to go past! So many amazing combinations out there but it’s hard to beat this classic! Super easy peanut butter overnight oats made with just 5 ingredients & 5 minutes prep time. Naturally sweetened, vegan, gluten-free, and so deliciousΒ  πŸ“Š n u t r i o n a l β€’ i n f o : - Calories:Β 454 - Protein:Β 14.6g - Fat:Β 23.9g - Carbohydrates:Β 50.9 g - Fiber:Β 12g πŸ₯£ S E R V E : x 1 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” . . . ➰ i n g r e d i e n t s : πŸ₯› 1/2 cup (120 ml) unsweetened plain almond milk (DIY recipe) πŸ₯„ 3/4 Tbsp (9 g) chia seeds πŸ₯œ 2 Tbsp (32 g) natural salted peanut butter or almond butter (creamy or crunchy) 🍯 1 Tbsp (15 ml) maple syrup or honey (or sub coconut sugar, organic brown sugar, or stevia to taste) 🍚 1/2 cup (45 g) gluten-free rolled oats . . . β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” SUGGESTED TOPPINGS optional (not included in below macros). Sliced banana, strawberries, or raspberries. Flaxseed meal or additional chia seed. Granola β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” ➰m e t h o d :Β  1. To a mason jar or small bowl, add almond milk, chia seeds, peanut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The peanut butter doesn't need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day). . 2. Add oats and stir a few more times. Then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk. . 3. Cover securely with a lid or plastic wrap and set in the refrigerator overnight (or for at least 8 hours). EASY PEASY!
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Exercise Macros Food
An Introduction to Timing Food Around Training

19 Dec 2018

If you aren’t fueling your body correctly before and after training, you are not recovering as well as you could be! Dialing in the timing of your meals and their composition around your gym workouts can help you with recovery, and in turn help you reach your goals much faster. You will make that hour at the gym a lot more productive with the proper nutrition πŸ‘ŒπŸ˜¬ So what do we need to do BEFORE training? Firstly, get some intake of lean protein before your workout. You literally break down your muscles during exercise and weight training. Balance that with some slow digesting carbs such as Oats or Brown Rice. Exercise depletes your glycogen and glucose levels, so you need carbs to replenish them! Oh, and keep your fat intake low in your pre-workout meal. Fat slows down digestion. You don’t want to feel uncomfortable in the middle of a hard workout 🀒 And what about after you’re done? Eat your post workout meal within an hour of your workout with lean protein and a mix of slow and fast digesting carbs. Your food portions play a big role as well.. Every single person is different! Your body type, metabolism, daily activities and stress factors can all affect what works for YOU - have a chat to your coach if they have any specific advice for you!Β 
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