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I don't know about you, but I'm in my off seasonÃƒâ€šÃ‚Â right now. That doesn't mean I head to the nearest fast food restaurant or ice cream stand and blow all my hard work! It means it's a time to enjoy healthy nutritious foods that you may not normally eat in your on seasonÃƒâ€šÃ‚Â diet. This keeps your mind and body in balance and ready when the time comes to kick things up a notch for the next big show!
Typically in the 16-12 weeks out before a show I will start to cut out things like milk, yogurt and cottage cheese and replace them with a more solid form of pure protein like egg whites, dry curd cottage cheese or ground turkey. Up until then I like to enjoy a little variety and a big breakfast to start my day!
Some people may turn their noses up and say I don't have time to make breakfast!Ãƒâ€šÃ‚Â Let me remind you, breakfast is one of the most important meals of the day. It's the first thing your body intakes after a nights sleep while we can't fuel our muscles! Its one of the most optimal times to have a higher carbohydrate meal because you have the whole day to burn it off! For those of you who are really short on time I've also added an on the run breakfast shake. Enjoy!
If you don't own a waffle iron its time you make this investment in your fitness future!
Makes 1 serving - Calorie Content: 290 calories (34.7g protein, 27g carbohydrates, 4.8g fat.)
This shake is great as a pre or post workout meal too! Recent studies tell us that of all fresh fruits and vegetables, blueberries provide the most health-protecting antioxidants, those valuable elements which prevent cancer-causing cell damage and may limit the changes wrought by age related diseases.
Makes 1 serving - Calorie Content: 251.2 calories (26.9g protein, 24.2g carbohydrates, 5.2g fat.)
Sun dried tomatoes can be found in most grocery stores by the fresh tomatoes or in the bulk section. Make sure to get yours just the dried variety to cut down on fat. Soak the sun dried tomatoes for a few minutes in boiling water before cooking with them.
Makes 1 serving - Calorie Content: 327.2 calories (31.4g grams protein, 36.9g carbohydrates, 6g fat)
March 2011 - Issue XI - Fit & Firm Magazine 149 Health & Nutrition -- Reprinted With Permission
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