Eating for an Athlete- Pre and Post Workout Foods

Last weekend I was in Atlanta, Georgia, competing in the world’s largest cheerleading competition (Cheersport Nationals) with the Brock University cheerleading team. We drive 17 hours and get two opportunities to perform our two minute and thirty second routine- every second counts.

It is important for any athlete to make sure they are consuming "the right" foods before a workout, game, event or performance. Before going grocery shopping I did some research on the types of foods we should be eating the day before and after competition day and found that:

Before competition..

It is important to eat high carbohydrate foods such as bread, pasta, whole grains, vegetable and fruit. These carbohydrates give you a quick burst of energy, but must be consumed 1-4 hours before the workout because they will drop quickly, leaving you feeling tired. 

After competition..

This is the time to consume replenish what you lost during your physical activity by eating protein. Yes, i said protein, not all protein comes from chickens. 

Did you know that farmers who raise chickens for the purpose of selling them as food refer to them as broilers. These chickens are brought up in confined dirty spaces, that lead to outbreaks of disease in the chicken.  Mmmm, doesn't that sound healthy. (click here for more information) 

This is also a good time to replace carbohydrates and any potassium or sodium that has been lost. 

With all of the above research in mind, me and the girls I was rooming with, decided to make steamed vegetables with seasoning, quinoa (mother of grains) and meatless chicken breasts. To add some additional flavor, warm up some pasta sauce and drizzle it over your dish. 

The idea of meatless chicken may seem odd at first, but take my word- it is delicious. PC's blue menu meatless chicken breast contain 24 grams of protein- which is more then their real chicken breast- as well as other vitamins including iron, B12, Potassium and Calcium. 

Quinoa is something you should be including in your regular diet. It is a complete protein, meaning it includes all nine essential amino acids. In later posts ill try different quinoa recipes.

That's all for this week, feel good about what you eat- bon appetite!  

Will YOU be my Gluten-Free Vegan Valentine?

Did you know that cooking with your significant other is a good team building and bonding tool? Experts say cooking together shows how co-operation and motivation makes you a stronger couple. It's also an exciting way for a couple to plan, work and be creative together. 

This past Valentines Day my gluten-free valentine and I decided to spend a night in, making personalized gluten- free vegan pizzas.

First, we both cut up the celery, mushrooms, broccoli, tomato, cauliflower and onion. We then placed the gluten-free pizza dough (made by Kinnikinnick) on an oiled pan and evenly spread caned pizza sauce on the surface. Now, if this were a Disney movie we would stick our dough together, make it a heart shape and happen to love all the same toppings. However, if the birds in your window are not singing and your fairy godmother has not shown up yet- keep them separate and personalize your pizza to your satisfaction.

While waiting for them to cook in the oven we were able to clean up, set the table and make our salads. 

From start to finish our valentines day dinner was ready in 35-40 minutes. How did they taste?  My gluten-free friend really enjoyed his, however next time I think I will stick to a whole-wheat crust (pre-made dough can be found at most local grocery stores). I thought it tasted like eating pizza on a thick cracker.  

That all for this week- feel good about what you eat- bon appetite!

Super Bowl Sunday Snacks- Vegetarian Wrapped in a Blanket

Our first cooking session together- get your apron on and tunes rolling, it's going to be a great start. 

In the spirit of the Super Bowl I have decided to feature a recipe I call, " Vegetarian Wrapped in a Blanket" which came from the famous "Pig Wrapped in a Blanket" appetizer concept.  

This will be a good recipe to start with because it's quick, easy and allows you to provide a variety of choices to your guests. 

The following ingredients will allow you to make 4 different version of "Vegetarian Wrapped in a Blanket":

• Pillsbury Crescents
• 1 can of chick peas
• Tofu
• portobello mushrooms
• broccoli 
• celery 
• pasta sauce
• Buffalo sauce
• chopped garlic
• seasoned salt

This recipe is simple at its finest-  oil up you pan, whack the Pillsbury package against your counter and lie them out flat on a backing pan. Next cut up all your vegetables into VERY small pieces. 

Hot Chick Blanket:

1. Cover the surface of the pastry with a thin layer of buffalo sauce (i'm using mild) 
2. Cut up the chick peas in half and place approximately 6-9 pieces onto of the buffalo sauce
3. Evenly sprinkle a THIN layer of your chopped broccoli and cauliflower over the pastry 
4. Roll up your pastry, (try and take the end pieces of the pastry and stick them to the top of the roll so nothing falls out), and sprinkle a pinch of seasoned salt over the roll. 

Simply Veggie Blanket: 

1. Cover the surface of the pastry with a thin layer of tomato sauce 
2. Spread a teaspoon of chopped garlic over top of the pasta sauce
3. Evenly sprinkle a THIN layer of your chopped broccoli and cauliflower and celery over the pastry 
4. Roll up your pastry, (try and take the end pieces of the pastry and stick them to the top of the roll so nothing falls out), and sprinkle a pinch of seasoned salt over the roll. 

Portobello- tofu Blanket:

1. Cover the surface of the pastry with a thin layer of tomato sauce 
2. Spread a teaspoon of chopped garlic over top of the pasta sauce
3. Crumble the tofu up into very small pieces and scatter them along the sauce/garlic
4. Evenly sprinkle a THIN layer of your chopped portobello mushrooms and broccoli 
5. Roll up your pastry, (try and take the end pieces of the pastry and stick them to the top of the roll so nothing falls out), and sprinkle a pinch of seasoned salt over the roll. 

So far so good- they smell great and look extremely appetizing. As for the taste test: I may have just eaten the whole plate.. DELICIOUS. 

To Serve: Toss some spinach on a plate and place them down circling the dish.

If you're a meat-eater who needs to cater a vegetarian audience this Super Bowl, don't freak out- they will love these. Also, don't over think things -we're vegetarian not aliens. Make a salad, have chopped vegetables, nachos (have the beef on the side if you must for other guests), garlic bread and meatless chicken strips (PC's blue menu are the best). 

That all for this week- feel good about what you eat- bon appetite!

Preparation is Key

Before we start getting creative with our food, it is important that you are PREPARED to make delicious food and have fun while your doing it. 

Tip 1: Create a motivating atmosphere

Get rid of all the clutter and garbage you have lying around your kitchen counters. Also, turn your kitchen into a place that makes you smile when you walk into it. This is important because how you feel in the space will influence what you cook and eat. This doesn't mean forking out a ton of money to have a catalogue kitchen. I live in student housing with a kitchen the size of a dressing room- but I added some lights, bought some cheap colorful dishtowels and taped up some pictures. 

Tip 2: Have fun!

Do not treat cooking like it is a chore. According to Stats Canada the average male/female spends 0.9 hours in the kitchen while preparing meals. That’s an average of 324 hours a year- so make your time in the kitchen enjoyable.  Make a cooking playlist on your IPod ( if you dance while you cook its a bonus- burning calories), buy a fun apron and let your creative side free.

Tip 3: It's all about spice

A spice rack will change your life. Everyone’s taste buds are different- so get to know yours. Adding a little bit of your favorite spices to a dish will make them unique and delicious. 

 Note: I plan on always keeping the KISS (keep it simple stupid) concept in mind while I cook- I don't want to use ingredients that you cannot pronounce or find in your local health food or grocery store. 

Now let's start cooking..