Pre and Post Natal Nutrition Before and After Your Workout

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Here are a few tips and suggestions to nourish your body before a workout or gym session or after you’ve worked out and your muscles are in need of refuelling, ready for the next workout.

My basic tips:

  • Drink plenty of water!  Aim for over 1.5L filtered water a day.
  • Keep a food diary of what you are eating.  Along side your food, write down some notes about your energy and mood and when you are exercising.  
  • Eat three meals each day and two to three snacks, about every two and a half to three hours. Eating regularly helps keep your blood sugar stable.
  • Include protein at each snack and meal. For instance, breakfast enjoy eggs, cottage cheese or protein powder in a smoothie. I like mixing hemp and rice protein together to get a high level of protein and extra omega 3’s and fibre.
  • Increase fruits and veggies. Aim for 10 servings a day. Combine an apple with a handful of almonds with an apple for fibre, carbohydrate, protein, essential fats and essential minerals.

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Nutrition Month Favourite Recipes

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I have some staple recipes that I use weekly. Both from my book and that I’ve posted on the blog. What are your staples and recipes that you and your family love?

Apple and Pear Crumble – this recipe is great as a breakfast, snack, and dessert. Feel free to have it as a meal even if you’re rushed!

3 cups diced fruit: apples, pears or a combination
1 cup blueberries or other berries (or more fruit above)
¼ cup 100% fruit juice
1 tsp cinnamon

Crumble Topping:
1½ cups whole oat flakes
¼ cup maple syrup
¼ cup sunflower seeds
¼ cup walnuts, chia seeds, hemp seeds or pecans
¼ cup unsalted butter
1 tsp cinnamon

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Best After School Snacks!

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The sound of the last bell at school means home time and after a day of thinking, doing, concentrating and activity, some serious refueling is needed.

With kids typically so hungry after school, there might be more opportunity to offer healthy treats with less resistance. If you are still offering milk and cookies, opt for fruit, vegetable sticks or crackers with hummus or guacamole before diving into the sweets.

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Better Snacks: Try Seeds

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Allergies to nuts, more than just peanuts, is more and more common. The list of most common allergic foods continues to expand from peanuts, tree nuts*, fish, eggs, and milk to include sesame seeds, seafood—crustaceans and shellfish—soy, wheat and sulphites (a food additive). It’s getting harder to know what’s safe to send with your kids to school, dance or hockey practice.

Have you received a note from school detailing what can and can’t be taken? At my daughters’ school, egg and fish has been added to the list of last year’s nuts. A tough situation for the parents of such allergic kids and now for the rest of the school as egg and tuna sandwiches are off the menu.

You’ve seen the no-nut butters next to peanut butter at the supermarket, but what about trying some specific seed butters instead? They are a sneaky way to get some good ‘brainy’ fats into your kids. Seeds like pumpkin, sesame, sunflower, flax, chia and hemp are often forgotten about or not on your radar as safe alternatives to nuts. Double check about sesame seeds with your school before sending.

Seeds are little powerhouses of vitamins, minerals, protein and essential fats that help to speed up metabolism and healing time, reduce inflammation that cause eczema, asthma, arthritis and pain, and in some cases are classed as superfoods.

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