gluten free

Recovery: The Building Blocks

Recovery: The Building Blocks

This shop has been compensated by Collective Bias, INC., The Coca-Cola Company, and Conagra Brands all opinions are mine alone. #PowerfullySmart #CollectiveBias

Let’s talk recovery.

This is *incredibly hard* for me to admit, but I did not start taking “care” of myself post workout until this past Summer.  The most specific I could explain my post workout nutrition was something along the lines of  “I ate whatever meal was next in the day whenever I got home”.

It wasn’t until I started getting competitive and more serious about my CrossFit goals that I turned to factoring recovery into my days.  And, BOY, is there a difference.

There is so little in this world that you CAN control, so if you have the opportunity to control something.. you should.  Recovery is one of those things.

I cannot stress enough the importance of recovery now that I have personally been at both ends of the spectrum.  It is tough to get incredibly specific about how to recover because each person will respond differently to amounts, and type of recoverys, along with the fact that it varies for specific exercises.  However, there are building blocks, and that is what I want to share with you today.

Building Blocks of Recovery

Nutrition

Nutrition is broken into 2 parts: post workout nutrition, and general nutrition principles.  

    1. Post workout nutrition
      • Again, this will change between specific goals and from workout type to workout type but no matter what the importance of carbs and protein will be present.   Research is always changing, but what I go with now is to consume a 3:1 ratio of quick digesting carbs to high quality protein within 30 minutes of finishing exercise.  Some people may also say the window to consume this is as long as your workout was.  Either way, this serves to refuel your body with nutrients in order for it to have the building blocks to 1. not eat away your muscle 2. repair your muscles  and 3.  keep your metabolism boosted.
    2. General Nutrition Principles
      1. With all of the fads, diets, and speciality foods on the market today, it is so easy to get caught up and confused.  Forget all of those and focus on the basics … Eat whole foods. Not too much.  Not too little. Mostly plants.  Shop from the perimeter of the store. (from Ben Bergeron)

 

post workout nutrition

Healthy Choice Power Bowls

 

Sometimes living life so on the go makes nutrition difficult.  I often settle for a protein shake and fruit, but if I have time to plan ahead, or shop ahead, I choose whole foods.  I recently discovered these Healthy Choice® Power Bowls at Walmart that I have been LOVING for super quick, on the go post workout nutrition.  Here are some quick facts about them:

1. Modern health attributes

2. Kitchen-level ingredients

3. Bold flavors.

4. Antibiotic Free Chicken OR  All Natural USDA Choice Beef .

My favorite? Adobo Chicken Bowl.  The flavor and texture on the chicken is #ONPOINT, and the rice and veggies are just what I need post workout.

ACTUAL proof of me eating on the go…

post workout recovery

Mobility / Mobility

  •  Move your body.  I know how hard it is some days when you have a killer workout to keep moving, especially when all you want to do is lay down and relax. But, getting your blood flowing through walking and other active recovery is extremely important.
  • In addition … FOAM ROLL. STRETCH.  DO MOBILITY. DAILY.
    • Make it your goal to spend 10 minutes a day doing these things.

 

 Hydration

  • DRINK  UP! When you are not hydrated, all of your metabolic functions are at a disadvantage.
  • When I teach spin, Spinning (the company) recommends that  “for every minute you are on the bike, you should drink that in ounces. ”  So, for a 50 minute workout, try to drink an extra 50 ounces of water.
  • smartwater is my go to because I am sketched out by drinking water from the sink LOL, anyone else? But, more seriously, here is an excerpt from smartwater than is the main reason I love them ….

while other premium waters look back to their source or add gimmicky claims, smartwater looks forward… a smarter water, purposefully designed: vapor-distilled for purity, inspired by the clouds, with just the right amount of electrolytes for a uniquely clean taste. our sleek packaging reflects the quality that’s inside the bottle – it’s modern, minimalist and iconic, making it the choice of influencers and those in the know, and delivers the authentic style and substance that the “never-settler” craves

post workout

Like how does that not speak to you? DRINK UP!

Sleep

  • Sleep. Sleep. Sleep.  Again, if you can control it, control it.  I know how busy and packed life can be,  but learn how to prioritize, learn how to plan, and learn how to do those things regarding sleep.  During sleep your body repairs itself.  So… without sleep, when does your body repair itself?

 

Peep inside the Power Bowls below! Both the smartwater and Power Bowls were purchased at Walmart, see bottom of post for deets.  You can get  $0.75 cash back with  -> this.

 

Healthy Choice Power Bowls

 

I think this is the first time I’ve ever closed without either telling you to go workout or love yourself hehe .. GO RECOVER!

colby triolo

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post workout recovery

 

 

Healthy Choice Power Bowls found in frozen section of Walmart, other options:

  • Cuban-Inspired Pork Bowl
  • Chicken Sausage And Barley Bowl
  • Korean-Inspired Beef Bowl

Healthy Choice Powerbowls

smartwater found in the drink (shelf stable) section of Walmart

walmart

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Pumpkin Protein Cake (gluten free, dairy free)

Pumpkin Protein Cake (gluten free, dairy free)

Single Serving Microwave Pumpkin Cake

My northeast friends, I hope you are holding up in the snow!  Luckily, I was home in NJ and didn’t get hit as badly as Cornell did, YIKES, over a foot. I don’t know about you though, but this weather makes me want to curl up with a cozy blanket, fuzzy socks,  a good book–or maybe Netflix ;), and a warm cake-y treat.

 

happy healthy fit

 

ENTER: pumpkin protein cake that take 5 minutes tops!

This recipe is also perfect for a busy morning when you want to get some protein in.  And, you can even pull a Colby and bring your protein cake bowl to eat on the way to class.  Look at that efficiency!

RELATED: High Protein Breakfasts for a Busy Morning

pumpkinproteincake2

Plus, if you are feeling frisky like myself the other day, you can plop some *less healthy * FLUFF right on top.  My dad had it out for his hot cocoa and I just could not resist… check out that FLUFF-iness.

 

Okay, now to the good stuff.

What will you need?

  • A microwave
  • An appetite
  • 1 scoop vanilla plant based protein <– my FAVORITE and 20% discount
  •  1/4 c gluten free baking flour <– this works REALLY well
  • 1/3 c EACH liquid egg whites, canned pumpkin, almond milk
  • 1 tsp cinnamon
  • 1/2 tsp baking powder
  • 1/2 tsp vanilla extract
  • pinch of sea salt
  • pinch of nutmeg
microwave pumpkin protein cake

such great texture!

How do you make this pumpkin goodness?

  1.  Grease bowl with coconut oil if you want to flip onto a plate, as pictured 🙂
  2.  Combine all dry ingredients well in the bowl.
  3. Add milk, egg whites, and vanilla extract.  Whisk well.
  4.  Stir in pumpkin.
  5. Allow to sit for 3 minutes.
  6. Microwave for 2:30 – 3 minutes, or until center is cooked through.. or not, if you are about that 🙂
  7. Remove and allow to cool before flipping onto a plate.
  8. Add toppings and enjoy!

 

Let me know what you think if you try it! You can find me on IG@be.happyhealthyfit and FB@youmakeyouarmy!

 

ymycolby

PS. College students, check out the COLLEGE tab above for more recipes like this, and workouts too.

PSS. Have you followed me on Pinterest yet?  So much more Happy Healthy & Fit bonus content.

 

microwave protein cakes pumpkin

 

 

 

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Healthy Eating Swaps

Healthy Eating Swaps

30 Day Blogging Challenge #25

I’m actually writing this on Wednesday because I will be locked up in a Computer Science building participating in a hack-a-thon all weekend. Not going to lie as nerdy as it is, I am pumped.

When I sat down to write this I was eating bowl of Chex, which then made me realize that in 25 days of blogging, I have yet to make a post strictly about food…. not sure if that is impressive or sad, so I’m going to change that.

Let’s talk healthy eating swaps.  Before you read, scroll down to the bottom and comment your favorite, I’m curious!  

Here we go…

Croutons -> Banana Chips or Roasted Chickpeas

Candy -> Apples with Peanut Butter, or Dark Chocolate

Pasta -> Cauliflower Rice or Black Bean Pasta

Bread -> Rice Cakes, Roasted Sweet Potatoes

Ice Cream -> Banana Ice Cream (simply: frozen bananas + tiny bit of almond milk… blend blend blend)

Specialty Lattes -> Almond/Coconut Milk Latte with added Cinnamon (powder not syrup)

Endless Nighttime Snacking -> Hot Tea

Chips or Pretzels -> Air Popped Popcorn

Bottled Salad Dressing -> Olive Oil and Balsamic Vinegar

Cereal  -> Overnight Oats

Sugar -> Cinnamon

Creamer -> Splash of Almond Milk + Pinch of Salt (cuts the bitter)

 

Now, it’s your turn! What is your favorite healthy eating swap?

xoxo YouMakeYou,

Colby

— Get tons more tips that are budget saving in my $2.50 eBook .. CollegeFit

 

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Top Buys For Healthy Eating on a Budget

Top Buys For Healthy Eating on a Budget

Adulting is real, a real struggle too (sometimes).   Up until I turned 20 a few weeks ago I could pull the whole “ehh I’m still 19, I’m not an adult yet, I don’t have to worry about that”.  But LOL JK I’m 20 now and it’s time to embrace adulthood full on.  

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Don’t get me wrong, I actually love being a real adult: living on my own, being respected at meetings, cooking whenever/whatever I want, pulling all nighters whenever the heck I want to (I say only because I am typing this at 5am Sunday morning after pulling my first all nighter of my life to watch the sunrise with a few friends
before we all leave for the summer <\3)

But adulting definetly has it struggles. Like the fact that you need 11 quarters–ELEVEN I TELL YOU– to do a full washer dryer cycle for laundry. Where do these machines expect us to get those? Excuse me while I purchase a quarter growing tree.

Although what I really want to focus this article on is not my dirty clothes, rather my rather perfected  list of go-to’s for healthy eating while sticking to a budget.

Before I go on, I want to mention my CollegeFit guide that touches on this and a whole lot more.  It is a guide that gives you all the tips and tricks to successfully balance health, fitness, and happiness in the college setting.  It is $2.50 here.

Big batch unsweetened iced tea. I drink unsweetened iced tea almost every day in img_5060the summer.  This big bottle will serve me for almost two weeks, which saves me $2 a day!  The entire bottle is $3-$4 at Wegmans.

Carrots. You guys know that carrot cake is my favorite thing in the world, but raw carrots are a go to of mine as well! Maybe not as tasty 😉 Raw carrots are actually one of
the cheapest vegetable per volume you can buy.  I think I eat these as a snack 3-4 x a week.  with pb. with hummus. alone. img_5063all good.


Cherry tomatoes. 
Same with these, they are a bit more expensive, but a delicious and refreshing snack.  PLUS hey volume eaters, hey.

Two words. Rotissere Chicken. FIVE, only FIVE, dollars and you can get 3-4 servings from each one.  Be warned: you will get a bit messy breaking it apart.

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I gave up buying cereal precisely 3 months ago.  It’s just one of those foods for me— I will buy it, and it will be gone in 2 days max.  I freakin love cereal, like too much.  So I started buying these 99 cent bags of puffed rice (they have other grains, as well).  Not only is it immensely cheaper per serving but it doesn’t have added sugar so I don’t go back 500 times for another bowl!  I love this mixed with peanut flour and almond milk. —> Money saving tip for peanut flour: buy it on amazon in massive bulk bags, not the jars from the store.

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Popcorn, but more specifically, single serving size packets.  Personally, I can go through a whole bag of pre-popped popcorn in one sitting (we’ve all done it, let’s be honest) and one of those bags in upwards of $4.  I buy these boxes with 5-6 servings for < $3.  AND, it’s hot popcorn.  TIP: When it comes out of the microwave, add a little cinnamon and sugar to the bag and shake it up.

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All natural popsicles. Especially in the summer I CRAVE something cold and refreshing.  I bless my lactose intolerance for finding these babies.  They are around $5 for a box of 12.  They taste DELICIOUS, and no I swear you cannot tell they are made with veggies.  For me, this is better than a pint or gallon of ice cream because 1. portion control 2. 30 calories each, hello. 3. so summery.

I want to know :

Ice cream or popsicles?

What is your favorite budget friendly healthy snack?


ALWAYS REMEMBER: YOU MAKE YOU!

XOXO Colby

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Dairy Free? No problem! Protein Pancakes.

As most of you know if you follow me on the gram  I am very lactose-intolerant to say the least.  One time, a restaurant didn’t realize butter was dairy– maybe, it’s a carb? 😉 hehe get it? — but they cooked my chicken in it and HHAAAAA BYE FELICIAAAAAA, ’twas very bad.  But, as a side note, one of my friends enlightened me on the fact that greek yogurt is often tolerated by lactose intolerant people so I tried it the other night and I WAS FINE!!! ALL HAIL.

 

Back to the point of this email– DAIRY/GLUTEN FREE PROTEIN PANCAKES as easy as can be and super delicious, not to mention picture worthy 😉

happy freakin weekend, no other way to celebrate than pancakes 🎉❤️ (#glutenfree #dairyfree recipe is the same from a few posts back!)

A post shared by Happiness•Fitness Colby Triolo (@be.happyhealthyfit) on

 

I’ve spent quite some time perfecting this recipe mostly because 1. who wants a crappy protein pancake? and 2. I kind of am obsessed with them…

EXHIBIT A:

Me to my roommate post spin sprawled on the floor: “I’m going to shower, and then make pancakes!”

Roommate with a large smile: “WOW! You like pancakes?! I didn’t know that!”

Sarcasm, if you’re wondering.  I’ve made them everyday since we’ve moved in BUT in all fairness they are healthy and I am not allowed to cook where I am living next semester so I am getting my share in now!

pancake ingredients

ALL YOU NEED:

  • 1 scoop plant based protein (note: I have yet to try whey  but it should work–  let me know in the comments if you try)
  • 1.5 TB coconut flour*
  • 2 TB oat flour*
  • 1 egg white
  • 1/3 c almond milk + a bit of water POSSIBLY
  • pinch of salt
  • OPTIONAL: add ins of choice

* NOTE: you can sub the 2 flours for 1/4 c gluten free flour blend.

  1.  Mix all dry ingredients well in a bowl.
  2. Add egg white and almond milk and combine.  If your batter is too thick, add water until it is the consistency of normal pancake batter.  Like so..pancakes batter
  3. If desired, stir in add ins like berries, cinnamon, chocolate, etc.
  4. Heat a pan over medium heat and cook your pancakes, flipping once when about half the pancake has been cooked through.
  5.  Top with nut butter (gbutter is my favorite of all time and the macros are AMAZING! You can use YOUMAKEYOU for a discount and free shipping), fruit,GREEK YOGURT 😉 anything you desire, and enjoy!

 

If you make these, let me know what you think!

& always remember: YOU MAKE YOU

XOXOX,

Colby

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