Fit and Hungry

I like things that taste good. I also like riding fast on my bicycle. With that in mind, I’ve worked hard to make nutritious things taste like junk food–so that I can indulge without growing another chin. Today’s recipe is a chocolate banana smoothie that tastes just like a McDonald’s fatty milkshake. Minus the fat and cancer causing agents. It’s less than 250 calories. Enjoy!

Chocolate Banana Smoothie Recipe

4 cubes of ice
1/2 to 1 1/2 cups of water (based on your desired thickness)
1 banana
1 scoop of vanilla whey protein powder
1 tbsp of Hershey’s Unsweetened Cocoa powder

Mix ingredients in a blender. Pour into a wine glass (because you’re sophisticated) and enjoy!

Watch this video for important info regarding sugar and meal timing for this smoothie.

Preparation time 15 minutes
Cooking time 25 minutes

Serves 4

1 large eggplant, weighing about 10 oz/280 g. sliced
1 tbsp extra virgin olive oil1 onion, cut into wedges
2-4 garlic cloves, cut in half
1 red bell pepper, seeded, peeled, and chopped
1 yellow bell pepper, seeded, peeled, and chopped
scant 1 cup vegetable stock
4 oz/115 g white mushrooms
5 cups baby spinach leaves, rinsed
3 oz/85 g goat cheese, sliced
whole-wheat bread, to serve

1. Heat the oil in a large skillet and add the eggplant with the onion and garlic. Cook over very gentle heat for 10 minutes, stirring frequently, then add the bell peppers. Pour in the stock and bring to a boil, then reduce the heat, cover, and let simmer for 10 minutes.

2. Add the mushrooms and continue to simmer for 5 minutes, then stir in the spinach and cook, uncovered, stirring occasionally until the spinach has begun to wilt.

3. Place the goat cheese slices on top, then heat for 1-2 minutes, or until the cheese begins to melt. Serve immediately with chunks of whole wheat bread. [Angel's note: I didn't use goat cheese (I don't like it) and I didn't use bread (I don't see the need). Feel free to make your own adjustments.]

Serving Analysis

• Calories 132
• Fat 7.5
• Protein 7.2
• Carbohydrates 9.6

This is a tasty meal to whip up when you get home from work. Enjoy!

Unless your salad looks like this, you may be consuming more calories than you think. A salad can go very wrong when you combine it with inappropriateness. For example, a spring mix salad topped with Doritos probably ain’t a good idea. And no, not even the “baked” kind. When you’re at home, focus on filling your salad bowl with vegetables and fruit. And don’t forget the protein, add lean meat or garbanzo beans, if you’re a trendy vegetarian. Use cheese and nuts sparingly.

When you’re at a restaurant, order your dressing on the side (if you’re not doing it already). Avoid salads with bacon, blue cheese, or anything else fattening (albeit delicious). Which specific salads should you avoid? Go here for the complete list. However, here are the big ones to watch:

1. Macaroni Grill’s Seared Sea Scallops Salad – 1,170 calories
2. Chili’s Southwestern Cobb Salad – 1080 calories
3. Ruby Tuesday’s Carolina Chicken Salad – 1,007 calories
4. Cosi’s Signature Salad – 611 calories, 45 grams of fat

Be safe out there.

Instead of grabbing a cookie, how about grabbing something that looks like a cookie but isn’t bad for you. The product is Suzies Spelt Puffed Cakes. (It’s a rice cake.)

Yes, rice cakes are synonymous with styrofoam but this one is actually edible. It’s filling, sweet, and only 33 calories.

Don’t like it plain? Here are other ways to help you enjoy this low-calorie treat:

1. Spread a layer of peanut butter or almond butter on top of the rice cake.
2. Eat the rice cake with low fat string cheese on the side.
3. Slap a piece of turkey between two rice cakes.
4. Toss it around the office like a mini freesbie.

Here’s the lowdown:

A reader asked: Why do you always tell me to eat immediately after our strength training workouts?

I had to post this question because I am constantly reminding my clients to refuel after their session with me. This gentle reminder is usually met by an eye roll and a dismissive, “okay,okay”. But there’s reason why I tell them to do this.

The main purpose of carb intake after physical activity is to replenish depleted stores of liver and muscle glycogen. The timing of carb intake has an important effect on the rate of muscle glycogen synthesis after exercise. Studies have shown that when carb intake is delayed (2 hours after exercise), muscle glycogen concentration is 45% lower compared with ingestion of the amount of carb immediately after exercise.

Are you officially confused? Let me try to break it down.

Carbohydrates play many roles in the body, but one of its main functions is to provide energy to the contracting muscle. Glycogen is the storage form of carbohydrates and it is found in both the muscle and the liver. Muscle glycogen is a readily available energy source for the muscle (the one that’s doing the work). Liver glycogen serves to maintain a constant blood glucose level.

When you exercise, especially at high intensities, muscle glycogen is broken down. When muscle glycogen gets too low, then the liver glycogen becomes a source of fuel. Basically, the longer and harder you exercise, the more your glycogen stores are depleted.

Thus, to replenish these stores (that are now broken down and depleted), you must eat. Trust me, it matters. One of the smartest things you can do after a tough workout is to eat within an hour of the session. The meals surrounding your workouts are some of the most important feeding sessions of the day.

Oh, it should go without saying that I’m referring to healthy foods, ones full of carbohydrates and protein. Once I saw a girl leave the gym, walk into a coffee shop, and leave with a giant drink topped with whip cream and caramel. Hmm?

Never ruin a good workout with poor food choices.