Struggling with your nutrition? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try adding some of these protein sources to your weekly shop to boost your daily protein intake ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Aim for a fist sized portion of protein with each of your meals this week to set yourself up ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Personally, I eat a mixture of meat and vegetarian sources throughout my day to day meals/snacks and make sure that I season any protein sources really well to get loads of flavour out of whatever I am cooking with that day!
We often get the question, "What are some unique ways to use UCAN?" You asked and we listened and this week we will be bringing you #UCAN7days7ways - check back each day to find fun ways to use UCAN that maybe you didn't know before. . We've posted this recipe before, but it is one of our FAVORITE ways to use/make UCAN - Day 2, Way 2 - shout out to @nutritionmechanic for the recipe - May we present to you the OVERNIGHT UCAN COCOACHIA PORRIDGE! Steady energy in a jar? Talk about yummy goodness! . here’s the recipe: 1 Tbsp chia seeds 2/3 cup water (split into half, so 2 x 1/3 cup) 25 gram scoop of UCAN Cocoa or Chocolate UCAN 1 scoop Whey grass-fed plain protein powder (11 grams of protein; you can use protein powder of choice) 1 Tbsp cacao nibs (she uses Navitas) 1 Tbsp shredded unsweetened coconut 1/2 oz raw pecan halves few dashes of cinnamon . Preparation steps: . Use a 8 oz (250 ml) Mason jar or equivalent container with a tight-fitting lid. Add the chia, 1/3 cup water, UCAN, protein powder, cacao nibs, coconut, pecans, cinnamon, and the remaining 1/3 cup water. Put the lid on tightly and shake really well. Store in refrigerator overnight and enjoy the next day! . Note that if you want a much thicker consistency, you can decrease the water amount. This mixture was not extremely thick, nor too soupy or gel-like (from the chia), perfect for your palate. The chocolate-y UCAN and cacao nibs makes the porridge very rich-tasting and enjoyable. . Basic nutrition information: 430 calories 33 grams carbohydrate (10 grams fiber / 1.5 gm sugar) 18 grams protein (may increase if use UCAN Chocolate with protein versus UCAN Cocoa) 25 grams fat 1.5 to 1 ratio of carbohydrate to protein . You’ll notice this is NOT a low-calorie, wimpy porridge. It is a metabolically efficient meal that provides good “sticking power” with its ingredients. Due to the higher fat content/higher fiber content, you’ll want to eat this at least an hour before any workouts
Stare you run in the eyes and focus on the mile you are in . Yesterday's run felt hard with an average pace of 7:55... Today's run felt smooth and easy with an average pace of 7:20 with the same elevation... Run. The. Mile. You. Are. In.
Soooo I was gonna run today but it got dark and that’s scary soooooo I decided to run up and down 15 floors of stairs in my building🥵🥵 maaaajor burn but it was like a HIIT sprinter workout???? I gave myself about a minute rest in between but I went up and down 4️⃣ times and kept it to about 3:30 each time so that’s a #win and it was super quick so I can get back to stuDYING😵
Exatamente 2 meses faltando para o meu maior desafio esportivo, os 42km da @maratonadoriooficial . Treinos executados com muita dedicação, apesar de a atenção estar dividida entre a família e os afazeres profissionais, que não são poucos. Ansiedade controlada, mas curioso para experimentar esse grande momento. Enquanto isso, continuar treinando forte, cuidando da alimentação e do equilíbrio emocional para encarar essa prova. #corredoresdobem#instarunners#corridaderua#correparaorio#tioflavinho#tf42k#menezesassessoria
“Discipline is choosing between what you want now and what you want most.” . Abe Lincoln, you were one smart man. . Today was a long day and the last thing I wanted to do was run when I got home. When a million things can bring you down, find one reason to keep going.
If race day doesn’t come quicker.. i might not be able to get moving.. they say to start upping your carbs. My appetite is on fire 🔥 and it’s only Tuesday 😂🤣 . Split Interval 200’s workout on the calendar for me: 1 mile up 6:40 6:31 6:22 6:00 C/d to 3 miles Now that’s what I call a quick workout 🙌🏻... kind of liked how fast it went 🤷🏻♀️ . What are your favorite carb loading foods you enjoy while training? 👇🏻👇🏻
If anyone needs me, I’ll be right here... ...laying in the grass post speed workout. My least favorite type of workout, but I know it’s needed for me to get to that next level. I dooooo it anyway and I’ve never regretted it. #committed. Anyone else need accountability for speed work or just exercising in general?
🏔 Happiness never decreases by being shared 😇 Here we see the smile, the mountain, the forest ; then we see the sky ! Have the life of giving is privileged ! Last magnificent sights 🛫 until the next adventure 👋
Just me sitting on the edge on our way back down from Angels Landing in Zion 🤪 - - I understand the recalibration that comes with breakage, a concept foreign to me when this was taken. Anything dysfunctional, toxic, and polluted will eventually reach an expiration point to bring everything back to center. I believe architecting a culture of freedom alleviates what is broken or it can serve as a form of prehab in our lives. Meditate on freedom. |Foto by Freedom 22 April 2017| #earthday