Food - The Other Half of the Equation

Now that you are working out more, you may need to be eating more to be gving your the body the fuel to work out more...  

But what to eat, is often the challenge.  Check this page for recipes and food ideas that might help you throughout the month. 

***Brian is not a nutritionist, and all of these ideas and recipes are just suggestions that have worked for his clients, or have come recommended by other EDinM participants.

 Email Brian if you have a recipe you'd like to share with your fellow EDinM'ers. 

Looking for ways to get some more protein into your diet?  Try: 

Protein Pumpkin Muffins

(from Katie in Rochester)

5 egg whites

½ cup pumpkin

1/3 cup oats

¼ cup Splenda

1 scoop Whey-to-Go protein powder

¼ tsp of baking powder

½ tsp of vanilla

(Cinnamon and pumpkin spice to taste if desired)

Beat egg whites and pumpkin together in a mixing bowl.  Add oats, Splenda, protein powder, baking powder and vanilla to the mix.  Add a dash of cinnamon and /or pumpkin spice if desired. 

Batter can be made into 4 muffins or one small bread loaf.

Bake at 350 degrees for 20 minutes.

***For people on WW, each muffin is 1 point.

***Each muffin has approx 6 grams of protein.

Chicken and Sweet Potato Sandwich

Chicken and Sweet Potato Sandwich

(from Karen in California)

Ingredients:
2 slices Bürgen® Rye Bread
20g reduced fat ricotta cheese
25g Don® shaved roast chicken
50g cooked sweet potato, mashed or sliced
Sliced cucumber
Pine nuts, finely chopped
Baby spinach leaves

Preparation:
Spread ricotta over 2 slices of bread, top 1 slice with chicken, sweet potato, cucumber, pine nuts and spinach leaves. Cover with remaining bread and serve immediately.

Brian’s Daily Smoothie

Add together in a blender:

1 banana

1 handful of frozen strawberries

3-4 ice cubes

A splash of skim milk

A splash of juice (I use low sugar cran-grape)

Vitamin C 500 mg tablet

Add whatever fruits or supplements you’d like (protein powder, wheat germ, etc).

It makes about a 16 oz smoothie.