Clean Eats: Best Post-Workout Snacks

We’ve collected 10 of the best post-workout snacks that trainers and registered dietitians love!

1. Handful of nuts – “I love a handful of nuts, such as almonds, pistachios, or peanuts—they offer fiber, protein, healthy fats, and slow-burning carbs which is the perfect post-workout formula.” – Sharon Palmer, R.D.N., The Plant-Powered Dietitian, author of Plant-Powered for Life
2. Greek yogurt – “I love this snack because it’s nutrient-dense and has just the right amount of digestible protein to help restore and repair your muscles right after a workout.” – Amy Dixon, a celebrity trainer in Los Angeles and star of the Breathless Body DVD series
3. Beets – “After yoga, pilates, or bar, I like to eat beets—I add them to salads, sandwiches, or even put them on top of avocado toast. Beets are a great source of natural electrolytes, which can help to replete those that I’ve lost through sweating. The nitrates in beets also work to widen blood vessels and improve blood flow to your muscles, which may help to prevent soreness and fatigue.” – Ilana Muhlstein, R.D.
4. Sweet potatoes – “I like sweet potatoes as a post-workout snack because they are packed with vitamins and nutrients, including vitamins B6, C, D, iron, magnesium, and potassium.” – Andrew Leonard, a certified trainer and expert for inerTRAIN, an online personal training service
5. Chocolate milk – “One thing that people don’t realize when they take protein supplements, is that your body can only use about 20 to 30 grams of protein at a time. Any extra protein will be broken down to use as energy or stored as fat. That’s why I love chocolate milk post-workout. Milk has 8 grams of protein per cup and 22 grams of carbohydrates, which is everything I need after a challenging class.” – Rebecca Clyde, M.S., R.D.N., C.D.
6. Protein popcorn – “My favorite post-workout snack is a small bag of low-fat or fat-free popcorn with one scoop of chocolate whey protein powder (sprinkle it in after it comes out of the microwave and shake a few times). Popcorn is one of the best whole-grain sources to replenish glycogen storage after working out, while the whey protein powder nourishes the muscles and assists with recovery. This snack fits the bill for both an endurance and a resistance type of workout.” – Marta Montenegro, an exercise physiologist and creator of the Montenegro Method DVD series
7. Smoothies – “Smoothies made with Greek yogurt or milk and fruit are a great option post-workout, because they contain that combination of protein and carbohydrates. Dairy-based options are particularly advantageous because they are rich in a protein called leucine, which appears to kick-off the muscle-building process after a workout.” – Edwina Clark, M.S., R.D., C.S.S.D., and head of nutrition and wellness at Yummly
8.  Sunbutter and dates – “Dates are high in potassium, which is great to help revitalize post-workout and also helps to flush out any excess salt and water weight. You get the protein from the Sunbutter (which is made with sunflower seeds instead of nuts so it’s perfect for people with allergies), and it’s addicting-ly delicious!” – Laurel House, a certified personal trainer and author of QuickieChick’s Cheat Sheet to Life, Love, Food, Fitness, Fashion, and Finance—on a Less-Than-Fabulous Budget
9. Sabra’s single-serve hummus – “I do a lot of Pilates, and some of these classes are pretty cardio-heavy. I love Sabra’s single-serve hummus because the 2-ounce pack is so portable. I’ll have one of these with a small whole-wheat pita after my workout. The protein from the hummus and carbs from the pita help my muscles recover, and the fiber helps keep me fueled post-workout.” – Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition
10. Apple with almond butter – “I like to bite into something crunchy, and combining it with a little sweetness and texture gives me a filling snack and builds up my energy and muscles.” – Tamilee Webb fitness expert and star of the Classic Buns of Steelcollection

Try one of these after your next barre class! Snacks sourced from SELF and SHAPE Magazine.

Cheers, Michelle

Clean Eats: Healthy BBQ Side Dishes

It is almost Memorial Day weekend! The unofficial start of summer and summertime fun! We all know it is harder to make healthy food choices during the summer. Between beach days, boat rides and BBQs, sometimes a burger and fries is your only option. One way to stop temptation before it happens is to have healthy options with you – that means bringing fruit to the beach and healthy snacks on the boat! The family BBQ doesn’t have to ruin your diet either. There are so many delicious side dishes you can bring to any BBQ that will compliment whatever is cooking on the grill!

I found this great link to 27 Healthy BBQ Side Dishes and can’t wait to make them throughout the summer!

Have you seen our Memorial Day schedule and sale yet? Learn more here!

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A few recipes that caught my eye:

Skinny Mexican Corn

 

 

 

 

 

 

 

Ingredients:

• 4 ears of fresh Sweet Corn (shucked)
• 2 T plain Greek Yogurt
• 2 T lite sour cream
• 3/4 cup shredded parmesan cheese
• 1 tsp chili powder
• 1 tsp Fiesta Lime Mrs. Dash (opt)
• Dash of salt and pepper
• 1/4 cup fresh cilantro, chopped
• 1 lime, cut into wedges
• Light Olive Oil or Olive Oil Spray

Prep time: 14 minutes

Steps:

• In a small bowl, mix together greek yogurt and sour cream. Set aside.
• In a small bowl, mix together chili powder, Mrs. Dash (opt), and salt and pepper. Set aside.
• Spray or brush each ear of corn lightly with olive oil
• Grill for approximately 10 minutes, turning often to avoid burning. The corn should brown in places and be cooked through.
• Take corn off of grill and brush with Greek Yogurt mixture.
• Sprinkle with spice mixture, cheese, and cilantro
• Squeeze lime wedges over each piece of corn.

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BBQ Ranch Quinoa Salad

 

 

 

 

 

 

 

Ingredients:

• ½ cup ranch dressing
• ½ cup bbq sauce
• 4 cups cooked quinoa
• 4 cups chopped kale
• ½ red onion, diced
• 1 can black beans, drained and rinsed
• ¼ cup cilantro, roughly chopped
• ⅓ cup crumbled feta cheese
• 2 avocados, diced
• optional: tortilla strips or crushed tortilla chips

Prep time: 15 minutes

Steps:

• In a small bowl combine ranch and bbq sauce and mix well.
• In a larger bowl toss together remaining ingredients.
• Drizzle bbq-ranch over salad. Top with tortilla strips/chips if desired. Serve with lime wedges for drizzling.

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Greek Summer Salad

 

 

 

 

 

 

 

Ingredients:

For the salad:

• 3-1/2 cups sliced cucumbers (about 1 large English cucumber or 2 regular-sized cucumbers)
• ½ cup sliced yellow onion
• 2 cups chopped tomatoes (about 4 Roma tomatoes)
• 1 small can sliced black olives, drained (2.25 ounce drained weight)
• 4 ounces crumbled feta cheese

For the vinaigrette:

• ½ cup apple cider vinegar
• ⅛ cup red wine vinegar
• 1 teaspoon salt (more or less, to taste)
• 1 teaspoon pepper (more or less, to taste)
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon poppy seeds

Prep time: 15 minutes

Steps:

• Place salad ingredients in a large bowl. Toss gently to combine.
• Place dressing ingredients in a small bowl and whisk to combine. Drizzle over salad. Serve immediately or cover and refrigerate until ready to serve.

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Mexican Chopped Salad

 

 

 

 

 

 

 

Ingredients:

For the dressing:

• ¼ cup fresh lime juice
• 2 tablespoons honey
• ½ teaspoon cumin
• 1 clove garlic, finely minced
• ½ teaspoon salt
• 2 tablespoons canola oil
• 2 tablespoons extra virgin olive oil
• freshly ground black pepper
• taste and add salt if needed

For the tortilla strips:

• 6 6-inch corn tortillas
• 1 ½ tablespoons canola oil
• ½ teaspoon sea salt

For the salad:

• 1 medium head romaine lettuce , chopped in approximately ½ inch pieces
• 1 medium bell pepper, diced in ¼-inch pieces**, I used small orange-hued peppers (the mini ones). Feel free to use whichever color you want.
• ½ medium red onion, diced in ¼-inch pieces**
• ½ medium jicama, peeled and diced in ¼-inch pieces**
• 1 medium zucchini, diced in ¼-inch dice**
• 4 medium tomatoes, seeded and diced into ¼-inch dice**
• 4 ears corn (if fresh corn is not in season, substitute 1½ cups of sweet, tiny frozen corn)
• 1½ cups canned black beans, drained and rinsed
• ½ cup finely chopped cilantro, plus whole cilantro leaves for garnish, if desired

Prep time: 45 minutes

Steps:

• For the dressing, combine lime juice, honey, cumin garlic and salt. Stir to combine. In a slow, steady stream, add the oils, stirring continuously with a fork or small whisk. Taste and add more salt and pepper, if needed. Set aside.
• For the corn tortilla strips, preheat oven to 400˚F. Stack corn tortillas on a cutting board. Cut in half. Cut each stack of halves into thin strips, crosswise, about ¼ inch thick.
• Transfer tortilla strips to a sheet pan. Drizzle with oil. Sprinkle with salt and toss to coat.
• Bake for 15-20 minutes, stirring every 5 minutes, or until light golden brown and crisp. Set aside to cool.
• For the salad, place corn, two ears at a time, in the microwave and cook for 3½ minutes. Remove from microwave with a hot pad and allow to cool for 5 minutes. After cooling, cut bottom end of corn off, about 1½ inches from end. Pull back husk and silks (almost all of the silk should easily pull away). Cut kernels from husks and set aside.
• Combine corn and other salad ingredients in a large bowl. Stir to combine. Add dressing and stir to coat all ingredients. Garnish with cilantro leaves, if desired.
• Serve with tortilla strips on top or place a bowl on the side and let guests help themselves.

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Lightened Up 7-Layer Dip

 

 

 

 

 

 

 

Ingredients:

Layer 1

• 2 cans pinto beans
• 2 tablespoons tomato paste
• 1/2 teaspoon salt
• 1 tablespoons extra virgin olive oil

Layer 2

• 2 avocados
• 2 scallions, chopped
• 1/2 teaspoon salt
• 1 jalapeno, seeded, chopped
• 1 tablespoon lime juice, about 2 limes
• 1 clove garlic, minced
• 1/2 cup plain Greek yogurt, nonfat

Layer 3

• 2 cups salsa

Layer 4

• 16 ounces light sour cream

Layer 5

• 2 cups chopped romaine lettuce

Layer 6

• 1 1/2 cups shredded Mexican cheese

Layer 7

• 2 1/2 ounces or 1/4 cup sliced black olives
• 1/4 cup freshly chopped cilantro

Steps:

• In a food processor place layer one ingredients and blend until combined.
• Spread bean mixture into a 9 by 13 dish.
• Clean food processor before adding layer 2 ingredients.
• Blend layer 2 ingredients until smooth.
• Spread on top of bean mixture.
• Spread the rest of the layers on top of each other and refrigerate until ready to serve.

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Cheesy Sweet Pepper Poppers

 

 

 

 

 

 

 

Ingredients:

• 1 pound mini sweet peppers, halved
• 8 ounces smoked Gouda cheese, grated
• 8 ounces cream cheese, room temperature
• 1/2 cup crumbled feta cheese
• 1/4 cup grated onion
• 2 cloves garlic minced
• 2 tablespoons chopped cilantro

Prep time: 30 minutes

Steps:

• Preheat oven to 425 degrees.
• In a bowl mix all ingredients together.
• Fill each pepper halve with cheese mixture.
• Bake 15-18 minutes until cheese is melted and slightly browned.

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Check out the other 21 recipes and if you try a dish for your BBQ this weekend – send me a picture and let me know how it is! Enjoy a long weekend of remembrance and celebration! Hope to see you at the barre before the beach!

Cheers, Michelle

Celebrate Cinco de Mayo!

Today is cinco de mayo! The date is observed to commemorate the Mexican Army‘s unlikely victory over French forces at the Battle of Puebla on May 5, 1862. The date is also an excuse to eat tacos, drink margaritas and celebrate…Thursday! Trying to get or stay fit for summer? You can still indulge in Mexican favorites without ruining your diet! Here’s a few suggestions for dinner tonight – that is of course after you take class at 6pm! 😉

• Our client Cheryl’s Quinoa Taco Bowl! The recipe was featured in our blog series Clean Eats. Have a favorite clean eating recipe? Share with us and send to info@townbarre.com!
• Trying to ditch cheese? Fitness Magazine shared vegan Mexican recipes so good you’ll forget about the cheese! The roasted cauliflower tacos with spicy avocado lime crema are on my menu tonight!
• Craving a margarita but want to save the hundreds of calories in sugar? SHAPES Magazine shares 10 skinny margarita recipes for guilt-free sipping! Hellooo ginger mint margarita! Not a fan of margs? SHAPE also shared 10 creative tequila drinks for Cinco de Mayo!
• Feel like adding a little more avocado to your diet today? Self Magazine shared 8 delicious ways to eat avocado for dessert! And don’t be afraid to have guacamole with your meal and avocado in your dessert. Avocado is a monounsaturated fat. Our Fit Fuel blogger Marissa wrote, “Studies show that eating foods rich in monounsaturated fatty acids improves blood cholesterol levels, which can decrease your risk of heart disease.” in her post about “The Fittest Fats.”

Enjoy! Arriba! Olé! Arriba, abajo, al centro y pa’ dentro!

Cheers, Michelle

Clean Eats: Avocado Strawberry Spinach Salad with Poppyseed Dressing

It is starting to feel like spring (well at least it is above 50 degrees today)! This week’s Clean Eats recipe is easy, healthy and perfect for spring and summer time! Our client Barbara is sharing her new favorite way to spice up a spinach salad.

This recipe is from the blog Gimme Some Oven. There are so many different ways to make this salad! Barbara exchanges the blue cheese for goat cheese and uses her own balsamic dressing. I love that healthy fats like avocado and almonds that we just discussed in the latest FitFuel post are included in the ingredients too! Here’s what you’ll need…

Ingredients:

• 6 cups fresh baby spinach
• 1 pint strawberries, hulled and sliced
• 1 avocado, diced (or you can double this to 2 avocados!)
• 4 ounces crumbled gorgonzola or blue cheese
• 1/4 cup sliced almonds, toasted
• half a small red onion, thinly sliced
• poppyseed dressing (recipe below)

Poppyseed Dressing Ingredients:

• 1/2 cup avocado oil (or any oil, such as olive oil)
• 3 tablespoons apple cider vinegar
• 2 tbsp honey
• 1 tbsp poppy seeds
• pinch of ground dry mustard (optional)
• salt and pepper

Prep time: 10 minutes

Steps:

• Whisk all dressing ingredients together until combined.
• Toss all ingredients together with your desired amount of dressing until combined. Serve immediately.

Now this is a salad you will look forward to eating!!! Add some protein like chicken or salmon to create a full, balanced meal. Double these ingredients to make a big salad for the week. Thanks for sharing, Barbara!

Cheers, Michelle

 

Clean Eats: Green Rejuvenating Juice

In honor of St. Patrick’s Day, today’s Clean Eats recipe is GREEN! Let’s talk green juice – I used to think jeez this spinach water is pictured on every health or fitness Instagram page and apparently if you want to look thin and trim you have to drink it for breakfast, lunch and dinner! Right? Wrong! People drink green juice for many different reasons… but the jury is out according to TIME Magazine. They asked a group of nutritionists if green juice is a diet trend that you should pay attention to or not and everyone agreed.

Here’s a few reasons why experts are pro-green juice:

• A store-bought, veggie-heavy green juice can contain 36% of your daily recommended potassium and 20% of daily vitamin A, with 12 grams of natural sugar, no fat and 4 grams of protein. Juicing your own fresh glass will likely net even more nutrients.
• Green juice might help improve cholesterol, too. One small study gave 32 men with high cholesterol a little less than a cup of kale juice every day for three months and found that for non-smokers, the HDL- to LDL-cholesterol ratio improved by 52%, and selenium levels went up.
• Most of us, of course, aren’t anywhere close to overdosing on vegetables; according to the USDA, the average American eats just half of the recommended amount of vegetables every day, and only 10% of what we do get down is dark green. “It is better to eat than to drink veggies and fruits,” says Dr. David Katz, director of the Yale University Prevention Research Center. “But it is better to drink them than not to have them at all.”

One Town Barre-ista makes a big pitcher of green juice every Sunday then divides it into small mason jars and drinks a cup each morning to kick start her day. Here’s Cheryl’s recipe – and she warns – while it isn’t the most delicious green juice or smoothie you could potentially make (think adding healthy fats like avocado or more fruit), it is very “clean,” full of nutrients and healthy!

Ingredients:

• 2 cups of kale, or 2 fistfuls
• 1 cup of parsley
• 1/2 cucumber
• 1 carrot
• 2 stalks of celery
• 1 knob of ginger
• 1 piece of turmeric
• 1 lemon
• 1 lime
• 1 apple

Prep time: 5-10 minutes

Steps:

• Blend & enjoy!

Happy St. Patrick’s Day barre babes! Hope to see a few of you for “Barre on the Rocks” followed by Happy Hour tonight at 6pm!

Cheers, Michelle

Fit Fuel — What’s worse? Fats or Sugars?

Before reading this post, what do you think is more unhealthy—fat or sugar (think: cheeseburger vs. soda)? If you chose the cheeseburger, you’re not quite right, but you’re not alone. Many would say a cheeseburger is less healthy than soda, but studies have shown that the implications of consuming too much sugar are far more serious than fat consumption. In fact, this cardiologist tells his patients they should be consuming fats. Here’s why.

For years, people have been assuming that fat is our biggest food enemy because it produces cholesterol, which blocks arteries and can lead to cardiac events. Queue the “low-fat” craze that was adopted by savvy food companies and has lasted decades. Problem not-so-solved, though—we’re seeing more cases of heart disease, obesity and Type 2 Diabetes than ever before.

Why is that? Because we are replacing fats with sugars and consuming more sugar than ever before. By reducing fats, we consume more sugars (starches and other carbohydrates). Think of the human diet before processed foods came into play. It consisted of greens, grains and meats. Today, the typical American consumes 22 teaspoons, or 350 calories of added sugar, each day, according to the Harvard School of Public Health. Most slices of white bread have a pack of white sugar per slice and one 16 ounce bottle of Coca Cola has 11 packs of sugar per bottle. It adds up! Long story short, our bodies simply cannot handle these amounts of sugar.

So, what happens when we maintain a high sugar diet? During digestion, the sugars make their way to our liver, which quickly becomes overloaded. The liver then begins to metabolize the sugars in unusual ways. Scientifically, the sugars are converted to low density lipoprotein (LDL) particles (a.k.a. the worst kind of cholesterol). LDL can contribute to the buildup of plaque on the walls of your arteries, which can lead to hardening of the arteries, called atherosclerosis. The more LDL particles you have in your blood, the higher your risk of heart disease.

It is important to understand that fat still raises the cholesterol levels that are associated with heart disease. Many physicians and dietitians will tell you to consume healthy fats (I’ll blog more on that topic later) in moderation. When consuming carbohydrates, choose whole-grains (like these!) that take longer to digest.

Next week, we’ll explore healthy fats. Until then, happy eating! Send any questions to info@townbarre.com.

Xo Marissa

Fit Fuel – 3 Grains That Pack a Powerful Punch

In last week’s post, we explored the scientific differences between whole-grain and refined flours in breads. This week, we’re going down grain lane!

One of the biggest myths out there is that all carbohydrates are unhealthy and can lead to weight gain and obesity. While too much of anything can increase the chances of weight gain, minimally processed and whole kernel, whole-grain products have many nutritional benefits and can help maintain a healthy weight. These grains digest slowly, keeping you full for longer and deliver a host of vitamins, minerals and fiber that can help protect you from heart issues, diabetes, colon cancer and possibly asthma and Alzheimer’s disease. On the contrary, products made with refined flour (pastas, couscous, etc.) have a high-glycemic index and provide little nutritional value. They digest quickly and you’ll find yourself hungry soon after your meal. They can also cause unhealthy fluctuations in blood sugar.

Here are 3 everyday whole-grains that pack a powerful punch. Try them as bases in salads or as yummy side dishes.

Whole oats: Oats are full of avenanthramids, a heart-healthy antioxidant. The easiest way to incorporate oats into your diet is in oatmeal. If you decide to go instant, watch out for additives like high-fructose corn syrup (added sugars) and artificial flavoring. When in doubt, buy plain oats and sweeten your oatmeal yourself with maple syrup or honey!

Brown Rice: Brown rice is rich in fiber, selenium, manganese and many other healthy vitamins. It has been known to help to control blood sugar levels, reduce cholesterol and prevent type 2 diabetes. I love the nutty flavors of brown rice over the plain taste of white rice.

Quinoa: Though technically a seed, Quinoa is packed with more protein than any other grain and naturally gluten-free. The ancient grain contains iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber. [Check out Town Barre’s latest Clean Eats recipes: Butternut Squash Quinoa Salad with Goat Cheese and Roasted Grapes & Quinoa Taco Bowl] 

Many dieticians recommend making at least half the grains in your diet whole-grains. Give them a shot—you may even find them more flavorful than their counterparts. 🙂

Until next time, happy eating! Send any questions to info@townbarre.com

Xo Marissa

Clean Eats: Gluten Free Banana Bread

I made this last week and my brother said, “This can’t be healthy, it is too moist!” So I thought I’d share! While it is not the healthiest – there is still sugar involved – it definitely beats buying banana bread at a bakery if you are trying to reach a fitness goal.

The recipe is called “One Bowl Gluten Free Banana Bread” from the Minimalist Baker. I love the name because I hate having to clean all those bowls when recipes call for liquids in one bowl and solids in another. The only annoying parts of this recipe are the cook time and the fact that most people will have to go to the store to get gluten free flour(s).

Disclaimer: I didn’t have enough almond meal and didn’t have gluten free flour mix or the right concoction of stuff to make it myself so, I got creative. I used 1/4 cup of almond meal, 1 cup of soy flour and 1 1/4 cup of brown rice flour – it still tasted fine but I’m sure it would have been even better with the right mix! I also didn’t have brown sugar so I used more regular sugar (didn’t have the organic cane stuff either) with 2 tbsps of molasses per 1/4 cup sugar (found that substitution thanks to Google!). Moral of the story I basically made half of the recipe up and it was still good, so I feel like you can’t mess this recipe up! 🙂

Ingredients:

• 3 medium ripe bananas
• 1/2 tsp pure vanilla extract
• 1 egg (or sub 1 chia or flax egg – for vegans)
• 3 Tbsp grape seed or coconut oil, melted
• 1/4 cup organic cane sugar
• 1/4 cup packed organic brown sugar
• 2-3 Tbsp honey, depending on ripeness of bananas (or sub maple syrup)
• 3.5 tsp baking powder
• 3/4 tsp sea salt
• 1/2 tsp ground cinnamon
• 3/4 cup unsweetened almond or dairy milk
• 1 1/4 cup almond meal
• 1 1/4 cup gluten free flour blend
• 1 1/4 cup (112 g) gluten free oats

Prep/cook time: 1 hour 30 minutes

Steps:

• Preheat oven to 350 degrees and line a loaf pan with parchment paper or spray with nonstick spray.
• Mash banana in a large bowl. Add all ingredients through almond milk and whisk vigorously to combine. Then add almond meal, gluten free flour blend, oats and stir.
• Bake for 1 hour – 1 hour 15 minutes. When ready, it should be crackly and golden brown on top.
• Let cool completely before cutting or it will be too tender to hold form.
• Serve with butter and honey or as is. Store leftovers in a covered container for up to a few days. Slice and freeze for longer term storage.

I ate this pretty much every morning last week. Could I have made eggs to be healthier, yes… but sometimes you just don’t have time!

Cheers to always trying to be better than the week before! Bon Appetit!