It’s a brand new year and that means new year resolutions and goals. One of my favorite books is The power of habit by Charles Duhigg. This book has helped me a lot in creating and sustaining many of the life changing habits that have improved me as a person. One of these habits is to incorporate exercise into my daily routine. It is a widely accepted fact that exercise, any kind of physical activity is good for the overall health and well being. In fact the recommended amount of physical activity is about 3 hours per week, which is about 30-45 minutes a day, at least five days a week.
The husband like to do weights but does enjoy an occasional run or two, but for me weight training is not as enjoyable as my morning runs. I have recently started to try some body weight training and cardio and I like the fact that I can get a full body workout without having to go the gym or use weights. One of the most important aspects of exercise is the nutrition before and after exercise. Our body needs energy to get through the strain of exercise and also for recovery. Today’s recipe is a healthy post workout drink. It is the perfect after workout energy boost or a wonderful alternative to breakfast when you feel bored with the regular breakfast.
- 2 cups Kale.
- 3/4 cup Strawberries.
- 1/2 cup Blackberries.
- 1/2 cup Raspberries.
- 2 cups Pineapple.
- 1 Tablespoon Coconut oil.
- 1 scoop Whey protein powder.
- 1 tsp Chia seeds.
- Blend them all in a blender until smooth.
- You can soak the chia seeds in water for 10 min before blending.
- You could also add egg replacer or a raw egg if you prefer.
- Kale —> Rich in fiber, calcium and protein. Has antioxidants, anti-inflammatory and anti-cancer nutrients in the form of glucosinolates.
- Raspberries —> Vitamins, minerals, antioxidants and fat-burning nutrients.
- Strawberries —> Rich in sodium, vitamin C.
- Blackberries —> Rich in potassium, vitamins.
- Pineapple —> Vitamins, minerals, fat-burning nutrients and dietary fiber.
- Coconut oil —> Has healthy saturated fats.
- Chia seeds —> Omega-3 and omega-6 fatty acids.
- Whey Protein powder —> The nutrition label says the over all protein is about 16 gm (which is true for generic whey protein). But I use Optimum nutrition platinum hydro whey which has almost 30 gm protein per scoop.
The measurements make 16 oz (~500 ml) drink.
I usually split into 2 portions and have it as pre and post workout drink.
You may also like these 21 day detox recipes.
Happy New Year once again 🙂 Take care