Bolognese is a rich ragu that simmers for hours, coaxing flavor from aromatic vegetables. Plant-based, lentil bolognese honors its roots with steady (thankfully quicker!) preparation that gets its rich flavor from caramelized vegetables. Lean Endurance take;
Soluble fiber is a powerful natural appetite suppressant, helpful in leaning out and reducing total daily calories when needed.
The scrub-brush effect of fiber helps clean out bacteria and other buildup in your intestines, and reduces your risk for colon cancer.
Fiber helps keep you regular. A high-fiber diet helps you have soft, regular bowel movements, reducing constipation.
Studies have found that eating soluble fiber reduces the levels of hunger hormones produced by the body
Pasta is an important part of the athlete's diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the body work harder. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.
Tacos are a crowd favorite, no matter the time of day. This balanced meal gives you enough carbohydrates to fuel your energy in the morning, plus lots of fiber and protein to keep you full longer. It’s also easy to double or triple this recipe if you are needing calories and are hungry! Lean Endurance take;
Benefits of a High Fiber Breakfast. ... Fiber helps the body stay fuller longer and helps to control blood sugar and cholesterol levels.
In addition, eating a high fiber diet is a useful tool for weight-loss because fiber expands in the stomach helping the body feel full and an individual to eat less throughout the day.
Its a great food combination that sets up your active lifestyle and or training.
As with all simple dishes, the quality of the ingredients is paramount for good results. Use asparagus and baby carrots or other veggies that are in season. Take advantage of the carrot leaves for their flavor, but you could just as easily use fennel bulbs and leaves or some other fragrant vegetable that’s in season. Lean Endurance take;
Tuna, for its part, is a source of high-quality protein with almost no fat.
It contains all essential amino acids required by the body for growth and maintenance of lean muscle tissue.
Canned tuna can be a good source of heart-healthy omega-3 fatty acids, with 150 milligrams or more per four-ounce serving.
Turkey Bolognese with Roasted Spaghetti Squash is a hearty Italian feast with a low carb twist. Ground turkey is gently simmered with carrots, onions, and mushrooms in a rich tomato sauce. The flesh of the squash separates into strands to mimic pasta noodles for a tasty vegetable-packed meal. Lean endurance take;
These spicy roasted chickpeas are a perfect snack you can make that will satisfy those salty cravings and load you up with nutrients too! Lean Endurance take;
Soluble fiber helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite. To further promote belly fat loss, combine your soluble fiberintake with other lifestyle changes, such as making healthier food choices and exercising more.
Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it.
vegetarian chipotle chili is hearty, spicy and perfect for warming you up from the inside out. Each bite is filled with beans, red peppers and savory, spicy tomato sauce. Top with your favorite garnish of avocado, sour cream, fresh cilantro, tortilla chips or shredded cheese for an added flavor oomph and personal flair. Lean endurance take;
Slow burning carbohydrates from brown rice keep you satiated in combination with chicken (high in protein).
Excellent secondary recovery meal or overall satisfying meal that is filling and modest in overall total calories.
Low in sugar and a non processed food.
An all around balanced meal of protein, carbohydrates, veggies and lower in total fat calories.
This simple six-ingredient breakfast combines classic fall flavors of tart apple and sweet cinnamon. Chia seeds and yogurt round out the dish for a for a heartier texture. Lean Endurance take;
strong, stable energy
hydration help; Add water to chia seeds and they naturally absorb 10-12 times their bodyweight in liquid. When you then digest the seeds, this liquid is naturally released slowly, which helps maintain great hydration naturally.
they’re the highest plant-based source of good fats
Absolutely packed with Omega 3 fatty acids, chia seeds are the business when it comes to a clean-burning, powerful fat source in your diet.
naturally anti-inflammatory
high in antioxidants
pure protein power! Chia seeds are a total protein powerhouse, quite literally - they contain 18 of the 22 amino acids, including all nine essential amino acids.
Papaya is packed with Vitamins A, C, and K, and it also boasts plenty of fiber, potassium, and folate. If the health perks still don’t win you over, try cantaloupe instead! It works beautifully in this recipe as well.
It has antioxidants, is diuretic in nature and rich in fibre with minimum calories.
And this is not all, apart from all these benefits, papaya can also help you lose weight. ...
Papaya burns fat and helps in detoxification.
Available throughout the year, papaya is the favourite fruit of many. Not only does it help in improving digestion but also gives you a glowing skin. The magical enzyme, papain present in papaya provides therapeutic benefits to your body.
Papaya has a tonic effect on the stomach and intestines. The fruit contains the digestive enzyme papain that aids in digestion. Moreover, it is a rich source of fibre which helps to prevent constipation.
Bright and beautiful curried veggies look even better when you serve them with orange-hued sweet potatoes instead of the usual rice. Sweet potatoes are full of fiber and colorful antioxidants, and they’re the quintessential autumn veggie. Lean endurance take;
Combined with regular exercise, viscous fiber can reduce your rate of fat deposition and absorption in your body
Dietary fiber consumption after a workout may not be the best, since it could lead to stomach cramping and bloating and slows down the rate of nutrient absorption. Your body demands nutrients and fuel to replenish your cells with energy, repair damaged tissues and cool your body temperature after an intense workout.
Other options are better if you have just completed a workout; Consume a meal high in carbohydrates and proteins as soon as you can -- within 45-120 minutes -- after your workout.
The best sources of viscous fiber are from legumes and oats, while non-viscous fiber sources can be obtained from whole-wheat bread and pasta, fruits and leafy vegetables.
Men can consume between 16 to 18 grams of fiber and women consume 12 to 14 grams per day.
Looking for a high-protein meal? Look no further than this recipe, which gives you 20 grams of vegetarian protein per serving, plus tons of fiber to keep you full. Contrary to popular belief, chili doesn’t need to simmer for hours to deliver great flavor. This plant-based black bean chili takes a quick sauté and it’s ready to ladle over the lime-sparked couscous, making a great packable lunch or easy dinner. Lean Endurance take;
Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.
Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins.
They are also a great replacement for meat as a source of vegetarian protein.
Legumes are edible seeds or pods — such as black beans, chickpeas, peas, and even peanuts — that grow from certain plants. They make a good exchange for red meat because they contain many of the same nutrients, but fewer of the drawbacks. Too much red meat in the diet has been linked to numerous harmful health effects.
This smoothie delivers a great amount of protein to get you recovered, and it’s easy to put together! This post workout shake is perfect for after a morning workout. It’s also easy to throw in a travel mug and head out the door to start your morning commute. Lean endurance take;
Our bodies need protein for healthy skin, hair, bones, and heart.
a protein-packed breakfast can prevent overeating.
While athletes' protein needs are greater than that of non-athletes, they're not as high as commonly perceived. The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training. Protein intake should be spaced throughout the day and after workouts.
If you have leftover rotisserie chicken or cooked chicken breast, make this high-protein chicken salad as an easy lunch option. Lean shredded chicken is combined with creamy yogurt, crispy apples and sweet grapes for a tasty, tangy combo. Serve between 100% whole grain bread and you have a satisfying, packable lunch. If you’d rather go low-carb, you can sub in a side salad instead of the bread. Lean endurance take;
Greek yogurt is a great substitution for mayo which is high in saturated fat.
Examples of foods with saturated fat are:
fatty beef,
lamb,
pork,
poultry with skin,
beef fat (tallow),
lard and cream,
butter,
cheese and
other dairy products made from whole or reduced-fat (2 percent) milk.
Forget traditional fries and ketchup. With 6 grams of fiber per serving and no deep-fryer required, baked sweet potato fries are a great addition to a meal. This recipe also sneaks in some extra vegetables with the spinach dip. Look for garnet yams, a variety of sweet potato with a deep orange flesh, for the most colorful fries. Lean endurance take;
Studies have shown that high-fiber foods may have other heart-healthbenefits, such as reducing blood pressure and inflammation.
Helps control blood sugar levels. ...
A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes. Aids in achieving healthy weight.
This Roasted Cauliflower Salad is nutritious and filling! It works great as a light lunch or dinner. You get a healthy serving of spinach (one of our favorite superfoods) while the lentil sneaks in some protein and added flavor. Added with fruit for a higher energy (workout) day and you are rolling along. Lean Endurance program tips;
High in fiber to help your body work to burn more calories
Filling, to keep you sustained longer.
Healthy, loaded with fruits and veggies.
May not be the best choice however before a workout of any intensive nature.
If you’re in the habit of grabbing a hot egg sandwich on your way to work, this breakfast burrito byis for you. Make these burritos in advance, then wrap them up and freeze. When you wake up in the morning, simply pop one in the toaster oven to heat while you’re getting ready, then take it with you on the go - genius! Lean Endurance take;
Warm breakfast meals help to satiate as does protein.
This is a great way to fill up for the day and no “break the bank”.
A mix of fiber and protein to keep you full.
Sweet potatoes - the suer food of being regularly active!
This saucy and flavorful dish is an easy weeknight dinner. Smoky, herbed chicken thighs are smothered in an aromatic tomato sauce. The secret ingredient? Smoke paprika! Serve with a side of roasted veggies or greens for a complete meal! Why its a lean endurance favorite?
For a higher day of training, you will need an added boost of carbohydrates. These slow burning baby potatoes are just what are called for.
Chicken is a lean protein source which is perfect for recovery and keeping satiated.
Taste; Leaning out does not mean you need to be “devoid of taste!”
Sweet and delicious there are many reasons to chose this awesome dried fruit for your post activity workout. To replenish carbohydrates there is no better way than natures candy! Timing benefits post workout include;
They’re packed with slow-burning carbs
They help prevent muscle cramps with loads of potassium.
They can help you recover faster
They’re a natural sweetener
Dates are a great natural sweetener to add to low-sugar smoothies, energy bars, or even to sweeten oatmeal
Sweet strawberries, crisp cucumbers and romaine lettuce come together in this strawberry salad wrap for an easy, grab-and-go meal ready in 10 minutes! For a protein boost, try adding diced chicken breast, sliced boiled egg and/or black beans.
Perfect for a lighter lunch on less intensive training days.
Add a protein such as salmon, chicken, egg, or black beans to satiate.
High in fiber for extra caloric daily energy burn.
You’ll relish this lunchworthy bruschetta featuring fresh tomatoes, creamy avocado and tangy balsamic over crispy baguette. This vegetarian friendly recipe is super satisfying because it’s chock-full of heart-healthy monounsaturated fats from the olive oil and avocado!
