Chocolate Milk for recovery

Research has shown that chocolate milk is a great post- workout snack, even over water and sports drinks. That's because it has everything you need in one glass: carbs and protein for muscle recovery, water content to replace the fluids lost as sweat and calcium, sodium and sugar — all ingredients that help you recover faster, retain water and regain energy. 

Slow Cooker Oatmeal

Oats are packed with fiber, which means there will be a steady release of carbohydrates into your bloodstream throughout your workout.

Here's a great recipe for overnight oats with tons of fiber and protein.

Slow Cooker Apple Pie Steel-Cut Oatmeal

Ingredients

• 1 cup Steel-Cut Oats (certified gluten-free if necessary)
• 4 cups unsweetened Almond Milk (certified gluten-free if necessary)
• 2 medium Apples, chopped
• 1 teaspoon Coconut Oil
• 1 teaspoon Cinnamon
• 1/4 teaspoon Nutmeg
• 2 tablespoon Maple Syrup
• Splash of Lemon Juice

Optional Toppings

• Peanut Butter
• Freshly chopped apples

Directions

Add all ingredients to your slow cooker. Stir. Cook on low for 8 hours or high for 4 hours.

Give it a good stir. Top with your favorite toppings. I like peanut butter and fresh chopped apples.

Store leftovers in fridge for up to 1 week. To reheat add a splash of almond milk and heat up in microwave.

Nutrition Information

Serves: 5  |  Serving Size: 1 cup

Per serving: Calories: 180; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 135mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 11g; Protein 5g

Nutrition Bonus: Potassium: 109mg; Iron: 8%; Vitamin A: 9%; Vitamin C: 6%; Calcium: 40% 

**Borrowed from My Fitness Pal recipes

New Year pre-workout tip

Getting ready for a great workout? Eat some yogurt first. It's easy on your stomach and when paired with trail mix it's a great combination. Just make sure to choose a mix that is mostly nut and dried fruit with as little chocolate as possible.  (I know sorry!) The healthy sugars from dried fruit provide that quick energy boost while the seeds and nuts will keep insulin levels from dropping during your workout. Keep in mind…... a little bit goes a long way. Seeds and nuts are high in fat, which means they take longer to digest. Too many and you could start feeling sluggish as you workout.

Craving Crusher Kit

Most people get cravings during the day.  Sometimes all day and sometimes in the afternoon around

2-3 pm (that's me!). The holidays are even worse because sweets are all around you and very tempting.  I have a trick that I use to help me keep control of my cravings.  It is my "Craving Crusher Kit".  I decorate cute little Altoid tins and share them with my clients, but you could use any container really.  An empty gum container works great too.  I fill it up with hard candy mints and gum that will kill that craving as it comes on.  These have anywhere from 5-20 calories and that is much less than what you were probably going to put in your mouth!  You can keep it in your purse or car and pop one in when you feel that moment of weakness.  Once the craving passes you will be glad that you chose to not give into it.  It's not worth it…… "A moment on the lips is a long time on the hips!"

Fruit Smoothie

Another great smoothie for after a great workout or to start your day off right!
Daybreak blend (peaches, mangos, pineapple, and strawberries), 1 banana, some chia seeds and Ryte Fuel (not pictured).

Banana Pineapple Smoothie

Started the day off right with a healthy yummy smoothie!  Banana, Pineapple, Chia Seeds, Ice and Ryte Fuel (not pictured).