This recipe is perfect for a pre-half-marathon run

Nutrition Facts

Serving Per Recipe: 1

Amount Per Serving:
Calories: 305
Protein: 8 mg
Carbohydrate: 41 mg
Total Fat: 14 mg
Saturated Fat: 3 mg
Dietary Fiber Total: 4 mg

Ingredients

  • 1/3 cup frozen blueberries
  • 2 teaspoons maple syrup
  • 2 whole-grain waffles
  • 1 tablespoon pecans

Instructions

Microwave blueberries and syrup together for 2 to 3 minutes until berries are thawed. Toast waffles and top with warm blueberry syrup. Sprinkle with pecans.
 
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Mix Together:
  • Quacker Oatmeal Squares- 95% Iron and 6 grams of protein per serving
  • Soy and Wasabi Almonds - Monounsaturated Fat
  • Pretzel Goldfish - Carbohydrate, and to keep the spicey taste of the almonds to a minimum
  • Dried Blueberries - Anti Inflammation
  • Dried Bananas - Potassium
  • Yogurt Covered Raisins - Iron and Calcium
  • Walnuts - Walnuts provide 57 mg magnesium, which is more than 100 percent of the daily value for this essential mineral for bone health and muscle function. 

***Keep the portion size of this Energy Mix to around 1/4 cup and add some low-calorie Gatorade for overall energy surge after a vigorous workout***

 
(I got this recipe idea from my girl, Kelly Shackelford at Pivotal Fitness...She loved it and wanted to share this great after-workout shake with you all from Chiquita...Thank you Kelly.)
Chiquitabananas.com

Nutrition Facts

Calories 380
Total Fat 15 g (Sat 2 g, Trans 0 g, Poly 4 g, Mono 8 g)
Cholesterol 5 mg
Sodium 35 mg
Potassium 690 mg
Total Carbohydrates 53 g
Dietary Fiber 9 g
Total Sugars 19 g
Protein 12 g.
Percent Daily Value: Vitamin A 2%; Vitamin B6 25%; Vitamin C 20%; Vitamin D 0%; Calcium 15%, Iron 15%.

Ingredients

  • 2   whole Chiquita Bananas (best with brown flecks on peel)
  • 2   cups ice
  • 1/3   cup yogurt - preferably Greek yogurt flavored with honey
  • 1/2   cup cooked oatmeal
  • 1/3   cup almonds

Instructions

Pour all ingredients in blender pouring ice in last. Blend on high for 30 seconds or until smoothie thickens.
Credit: Chiquitabananas.com
 
Picture: www.detoxinista.com

Nutrition Facts

Servings Per Recipe: 12

Amount Per Serving
Calories: 221.0
Total Fat: 11.1 g
Cholesterol: 0.0 mg
Sodium: 88.3 mg
Total Carbs: 12.8 g
Dietary Fiber: 2.0 g
Protein: 15.5 g

Ingredients

  • 1 cup natural peanut butter
  • 3 tablespoons honey, or to taste
  • 1 1/2 cups chocolate whey protein powder
  • 1 cup uncooked oats
  • 2-5 tablespoons water
  • (optional) 1 tablespoon of unsweetened cocoa

Instructions

Mix the peanut butter and honey in a bowl and microwave for 30 seconds. Add the rest of ingredients and mix together. Mixture should be crumbly and slightly moist.
Press (hard) into a 9x9 tray and refrigerate for 20 minutes. Cut into 12 equal bars. 
Credit: SparkPeople user CTCLOUGH
 

Nutrition Facts

Servings Per Recipe: 12
Amount Per Serving
Calories: 166.0
Total Fat: 6.7 g
Cholesterol: 0.0 mg
Sodium: 193.7 mg
Total Carbs: 17.6 g
Dietary Fiber: 2.2 g
Protein: 10.1 g

Ingredients

1 c soy milk 
1 t apple cider vinegar
1 c whole wheat flour 
1/2 c brown rice protein powder
2 t baking powder 
1/2 t baking soda 
1/4 t salt
1 t cinnamon 
1 t vanilla extract 
1/3 c canola oil 
1/3 c sugar
1 1/2 c partially frozen blueberries*

Instructions

Preheat the oven to 375 degrees F. 
Combine the soy milk and vinegar in a glass measuring cup, stir and set aside. 
Combine all the dry ingredients in a large mixing bowl. Create a well in the middle of the bowl. Add the wet ingredients, except for the berries and stir just until combined. Fold in the berries. 
Spray a muffin tin liberally with nonstick cooking spray or use paper liners. 
Using a tablespoon or a cookie scoop, fill each well of the muffin tin 2/3 full. 
Bake 22-25 minutes, until a toothpick inserted in the middle comes out clean. 
Allow to cool before serving, and refrigerate in a covered container for up to one week. 

Tips

Use any kind of protein powder you prefer. If you use a flavored variety, you can omit or reduce the sugar. 
The protein powder is barely noticeable in this recipe, but do allow the muffins to cool or they will crumble. 
You can also swap half of the whole wheat flour for oat flour (place oats in a blender until they form a powder). 
Obtained from SPARK by: SP_STEPF
 
A perfect recipe for my runner friends.

Ingredients

Instructions

Heat 2 teaspoons canola oil in a pot...
Cook 1 diced onion and 1 sliced carrot for minutes...
Add two 15-ounce cans drained black beans, one 28-ounce can diced tomatoes, 1 1/2 cups vegetable broth, 1 cup sliced roasted red pepper, 1 tablespoon minced canned chipotle pepper in adobo sauce, 1 teaspoon cumin, and salt and pepper...
Simmer 20 minutes...
Stir in zest of 1 orange and 1 tablespoon fresh thyme...
Serve with diced avocado...
 
***1 cup of black beans contains 15 grams of fiber…Natural high-fiber foods helps with fullness throughout the day, thus decreasing daily caloric intake and cravings…Studies have also shown that compound that gives hot peppers their fiery kick may also boost calorie-burning and temper appetite, also lowering your caloric intake***

(send me a picture of this recipe and we'll include it on this page)

[by Matthew Kadey M.D.]
 
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I got this great recipe from Madie Taylor @ Pivotal Fitness...Madie has attempted to reduce the butter form 2 cups to 1 1/2 cups.

Ingredients

  • 2 1/4 cups Whole Wheat Pastry Flour
  • 1 teaspoon Baking Soda
  • 1 teaspoon Salt
  • 1/2 cup Flax
  • 2 cups Butter
  • 1/4 cup and 2 tablespoons Splenda or Truvia
  • 1/4 cup and 2 tablespoons Splenda Brown Sugar Blend
  • 1 teaspoon Vanilla Extract
  • 2 Eggs
  • 1/2 - 3/4 package Nestle Toll House Chocolate Chips

Instructions

Preheat oven to 375 degrees...

Combine:  Flour, Baking Soda, Salt, and Flax in small bowl...

Beat:  Butter, Both Sugars, and Vanilla Extract in large mixer bowl until creamy...Ad  Eggs one at a time, beating after each addition...

Gradually beat in flour mixture...Stir in Chocolate Chips...

Put mixture into 10 X 15 Baking Dish...Grease with some Pam Spray...

Bake 20 - 25 minutes until golden...Do not over bake...The bars will get dry...

ENJOY!!!
 
This recipe was given to me by Tina Colarossi at Pivotal Fitness...Tina makes the best gluten free cookies and other healthy pastries...

Ingredients

  • 1/2 cup almond milk ( try vanilla if you like your smoothies sweeter)
  • 1/2 cup pumpkin
  • 2 medjool dates
  • 1 banana
  • A handful of spinach
  • Cinnamon to taste
***FOR A GREAT AFTER WORKOUT SMOOTHIE, AD A SCOOP OR TWO OF YOUR FAVORITE PROTEIN FLAVORED PROTEIN POWDER***
 
David Zinczenko, editor-n-chief of Men's Health, has found in his 2008 research that the British Journal Of Nutrition reported that consuming more protein early in the day results in more sustained fullness compared with eating similar meals in the evening ..He also found that a similar study at Purdue University found that men on a calorie-restricted diet had their hunger satisfied the longest when they were given extra protein at breakfast...I have been preaching this for years...FINALLY...

When I was a full time Police Officer, due to my schedule, I was forced to eat my largest meal, which always consisted of a good amount of protein in it, during the morning hours...Before I started my day...I myself have seen significant results in the reduction of belly fat and the gain of muscle tone since this diet change...And, YES...satiety was proven throughout my entire day...This is my favorite morning time, high-protein meal, that I find extremely satisfying and health beneficial...

Ingredients

Instructions

After preparing, spoon 1 cup of black-eyed-peas onto a plate...Spread the peas out...Again, after preparing, spoon 1 cup of collard greens and spread out on top of the black-eyed-peas...Next add 4 ounces of chicken breast...To prepare, cut chicken breast into small pieces and fry up in a non-stick pan with some Pam Butter Spray...After cooking thoroughly  add a small amount of spicy ranch to taste...(Every meal needs to have a little fat for satiety reasons)...Spoon chicken onto collard greens...Last, fry up 1 egg in the Pam Butter Spray and lay on top of everything...Sprinkle with salt and pepper for taste...Add the whole wheat toast and a glass of orange juice...BAM...Your day will be AWESOME...
 
***You can substitute the traditional Green Bean Casserole for this low-fat option during the holidays. The Cream of Mushroom soup, milk and fried onions tend to fatten the traditional casserole up unnecessarily***

Nutrition Facts

Servings Per Recipe: 4

Amount Per Serving
Calories: 65
Carbohydrates: 11 grams
Fat: 2 grams
Protein: 3 grams
Fiber: 5 grams

Ingredients

  • 1 and 1/2 teaspoons sesame oil
  • 1 and 1/2 pounds green beans, trimmed and cut into 1-inch pieces
  • 1 and 1/2 teaspoons reduced-sodium soy sauce
  • 1 teaspoon sugar

Instructions

  1. Heat the oil over medium-high heat in a large nonstick skillet or wok
  2. Add the green beans and stir-fry 3 minutes
  3. Add the soy sauce and stir-fry 1 minute
  4. Add the sugar and stir-fry 30-seconds
[Barbara Rolls, Ph.D.]