5 ingredients meal; Sometimes just looking at a recipe can seem overwhelming when the ingredient list is a mile long. Who wants to do all that chopping and sautéing after a long day at work? Lets keep things simple! That means relying on recipes that are healthy, flavorful, and best of all, have just five main ingredients (aside from staples that I always have on hand, like oil, vinegar, herbs, salt and pepper). Lean Endurance take;
Once considered to be a North African delicacy, couscous is now a commonly consumed food in most parts of the world.
Couscous is a carbohydrate-rich food that can be consumed as an alternative to pasta, rice and other grain-based foods.
Particularly rich in selenium, an important mineral that protects your body and supports thyroid gland function, DNA production and reproduction.
Benefits of salmon; Rich in Omega-3 Fatty Acids. ...
Between training, work, class, more training - your time is limited. So to make your lives easier, this recipe requires little effort, 30 minutes (or less!) Lean Endurance take;
Shrimp has a variety of health benefits. It is high in several vitamins and minerals, and is a rich source of protein.
Low in carbs and calories and packed with nutrients, shrimp are an ideal choice if you're trying to shed some pounds.
Eating shrimp may also promote heart and brain health due to its content of omega-3 fatty acids and the antioxidant astaxanthin.
Use white rice? Intense workouts significantly deplete sugar (glycogen) in your muscles and eating the right carbohydrates are important to replenish what has been used. Athletes prefer white rice as a great carbohydrate choice to accomplish this goal.
Quinoa is closely related to spinach; much like spinach, it is packed with nutrients. It is a terrific source of protein, amino acids, insoluble fiber, magnesium, riboflavin, and phytonutrients.
Regular consumption of quinoa can improve your cardiovascular health, reduce the frequency of migraine headaches, and even decrease your risk of certain cancers.
These Quinoa Black Bean Burrito Bowls vegan-style with toppings like pico de gallo, tomatoes, corn, or guacamole.
If you’re good with dairy, try shredded jack or cheddar cheese, lowfat sour cream, or even Greek yogurt.
Spice it up with hot sauce or sriracha.
Loaded good stuff, and packed with nutrients… it’s a simple, tasty meal you can feel good about!
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;
Oatmeal is a nutritional powerhouse. Oats are easy to cook, and a bowl of oatmeal takes only a few minutes to make. There are also many ways to prepare oatmeal. For some sweetness, you can add fruit. You can also top it with cooked vegetables or a little sprinkle of grated cheese. Lean endurance take;
Eating oatmeal to lose weight can work because oatmeal can help you feel more full.
Oats provide a nutritionally well-balanced dish, it's an excellent source of carbohydrates and quality protein, with a nice balance of amino acids.
It's a particularly good source of low-cost protein.
Oatmeal made from whole-grain oats can make you feel full as well as control your appetite.
Oats contain tryptophan; Tryptophan is an amino acid the brain converts into serotonin, which helps to relax your body before you fall asleep.
Oats also contain vitamin B3, which can help convert tryptophan into serotonin. ..Eating oats at night can promote better relaxation.
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.
Amaze family and friends with this simple roasted pork tenderloin rubbed with spices and drizzled with a sweet and tangy sauce. Serve with brown rice or favorite whole grain for a complete and satisfying dinner. Lean endurance take;
Pork is an excellent source of the B-vitamins thiamin, niacin, riboflavin, and B-6 as well as phosphorus.
also a good source of zinc and potassium. All of which play a role in establishing optimal health, metabolism, and immune function.
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.
This cauliflower “mac” n cheese is made with tiny pillows of chewy gnocchi, a potato-based dumpling, instead of macaroni. Baked to perfection in its cheesy goodness, have a bowl of “mac” n cheese, and eat your veggies, too!
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.
Move over ramen, there’s a healthier Japanese noodle on our radar. This Japanese-inspired noodle bowl is packed with protein thanks to rotisserie chicken, edamame and soba — nutty-tasting buckwheat noodles. Lean endurance take;
The noodles are gluten-free, contain 6–8 grams of protein per 2-ounce serving and 3 grams of fiber, which helps slow the speed at which carbohydrates are digested, so you’ll eat less and feel full longer. Buy 100% buckwheat flour noodles for the healthiest result and best flavor.
Miso is another functional food in this dish — it is both a prebiotic and a probiotic, which helps the healthy bacteria in your gut.
Savory skillet breakfasts are the antidote to sugary pastries — and this one has no added sugar and gets its sweetness naturally from the sweet potato and beets. This veggie-packed plate keeps you full and energized all morning. Lean endurance take;
Sweet potato is a great source of complex carbohydrate, which is low on the glycaemic index, meaning that it provides sustainable energy
Eating a sweet potato post-workout is ideal as they contain copper, which can help maintain healthy muscle tissue and replenish energy levels. Sweet potatoes also contain vitamin C which helps to prevent muscle catabolism (the breakdown of muscle tissue)
Sauteing the steamed vegetable cubes gives them a crispy edge, reminiscent of hash browns, but they’re much better for you.
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.
A small fillet of wild-caught salmon stretches to serve four in the form of lovely little salmon cakes on a salad. Instead of breadcrumbs, you’ll bind them with a bit of whole-grain oats, and if you choose gluten-free oats. Lean endurance take;
A great gluten free option
Fish and shellfish are nutrient dense and salmon is no exception. It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12)
It is the content of omega-3 fatty acids that receives the most attention, and rightly so. It is this essential fat which is responsible for oily fish’s reputation as a valuable ‘brain food’.
Muscle Recovery — Fish oil helps to reduce the inflammation caused by exercise. This allows for quicker recovery and less muscle soreness. We all need that for those KEY workouts, yes?
Improve Lung Performance — You know that familiar feeling during a run, of having fresh legs, but lacking in the whole breathing department? Fish oil improves blood flow and therefore, oxygen delivery during peak energy intervals.
Joint Health — As we age it is increasingly important to take care of our joints. Omega-3 fatty acid helps to ease joint stiffness and combat chemicals that destroy cartilage.
Loose UNHEALTHY Body Fat — The more in shape you are, the better your athletic performance will be. Fish oil can actually help you lose unhealthy body fat. Remember, we all need fat to run healthy and keep strong, but if you’re looking to get to that healthy body fat, then adding fish to your diet along with proper exercise can help! The DHA found in Omega-3 can also reprogram the genes so that carbohydrates are broken down by the body and not stored as fat.
Heart Health — Of course most of us know fish oil supports heart health, and a healthy heart is imperative for runners. Research has shown that Omega-3 fatty acids found in fish can decrease the likelihood of cardiovascular disease.
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.
With 17 grams of protein in this low-calorie drink offers a filling and healthy breakfast option thats quick to whip up. You can use raspberries, blueberries and strawberries, but any fruit combination would work in this versatile recipe. Lean endurance takeaways;
High in protein to satiate
Lower in total calories based on a lower training volume day or week.
High in fiber; foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.
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!
