GymBug

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Archive for the tag “nuts”

Healthy snacks for on the go!

Hi there!

I’m one of those people who needs snacks handy for work, university, being out and about because I hate buying things out (I’m always tempted by unhealthy choices) and I always find them to be sort of dissappointing. So I thought I’d list some of my favourite on the go that you can prepare at home and grab and go! This particular post is for those snack that require no cooking! Once I start exprimenting when I’m home (and have access to an oven) I’ll do some snacks that you can cook.

  • Hummus and vegetable sticks (celery, carrots, cucumber, courgette etc).
  • DIY Trail mix (mix bran flakes, raisins, nuts. other dried fruit for a great, protein packed snack).
  • Ham slices wrapped around cucumber or carrots sticks (can bring some hummus long too).
  • One yoghurt pot mixed with 2 tablespoon of oats (best allow the oats to soak in the yoghurt for an hour or more).
  • One yoghurt pot with grapes, banana, apples etc.
  • Handful of pretzels (watch the salt content of the pretzels you buy).
  • Soreen.

These are a few of my personal favourite snacks. I really love makng a big tuperware full of trail mix and putting some in a little tub! Also, Soreen is something I wish I could eat all day!

Gym Bug

Alternative sources of protein

Hi there!

I drink protein shakes after any weight lifting sessions to help muscle repair and recovery. However, not everyone wants to do this or can (they aren’t great for people with sensitive stomachs, my stomach doesn’t always agree). So I thought to look for different sources of protein! I got these from Health online, which has recipes for each of these vegan/vegetarian alternatives.

  • Green peas; 7.9 grams of protein per cup.
  • Quinoa; 8 grams of protein per cup.
  • Nuts and nut butters; watch here, 1 ounce of almonds, cashews and pistachios (examples) have 160 calories BUT do contain 5-6 grams of protein.
  • Beans; these pack a fair protein punch, for example, there’s about 13 grams of protein per cup of kidney beans.
  • Chickpeas; 14.6 grams of protein per cup.
  • Tofu; 40 grams of protein per cup (you don’t need that much, go for half a cup).
  • Edamame; 16.8 grams of protein per cup.
  • Leafy greens; spinach, brocoli etc. 1 cup brocoli has 8.1 grams of protein per cup.
  • Chia seeds; these pack 4.7 gram of protein per ounce (about 2 tablespoons).
  • Sesame, sunflower and poppy seeds; sunflower seeds have 29.2 grams of protein per cup, sesame and poppy seeds have 21.6 grams of protein per cup.
  • Non-dairy milk; soy milk has most at 8 grams of protein per cup, almond, rice and hemp milk have around 1 gram of protein per cup.
  • Unsweetened cocoa powder; 1 gram of protein per tablespoon.

And there we have it! Some great alternatives to protein shakes for those who don’t like them, want them or can take them! A typical 25g scoop of protein with water yields about 100 calories and 25g of protein (some have more, I use MyProtein, GoNutrition or TheProteinWorks).

Do you have any great alternatives?

Gym Bug

Recovery Foods

Hi there!

Hard, intense workouts of the cardio or strength training variety should leave you feeling pretty drained and eventually hungry. If you’re like me, you’re not hungry immediately after a workout, but give it 20-30minutes and the hunger kicks in and it’s intense! It’s necessary to fuel your body up 1-2 hours after working out in order to help muscles repair and your body to maintain function. It’s best to get a good mix of protein, carbs and healthy fats.

After most of my workouts I’ll eat a bowl of porridge (I prefer exercising first thing in the morning) and on occassion I’ll have a salad packed with rommaine lettuce, white beans/lentils, cucumber and olives. I also have MyProtein Chocolate Smooth Whey Protein after strength training days. However, this isn’t foreveryone, so below I’ve listed some great recovery foods to have after the gym.

  • Chocolate milk (especially handy for people on the go) with a banana
  • Cottage cheese on rye bread (cottage cheese is good for protein)
  • Scrambled eggs (protein, protein, protein) pair it with some wholemeal bread or rye bread!
  • Peanut butter on wholemeal toast or rye bread
  • Coconut water and a banana (great for restoring electrolytes)
  • Avocado stuffed with cottage cheese and tomato
  • Avocado on wholemeal toast/rye bread
  • Spinach salad with chicken
  • Sliced apple with peanut butter and raisins
  • Tuna salad or sandwich
  • Smoothie with oats and greek yoghurt
  • Greek yoghurt, chopped banana, topped with some nuts

These are just a couple of great ideas that combine carbs, fats and proteins to help your body recover and make sure you’re ready to tackle the next workout! Remember to try keep carbs as wholegrains and DRINK PLENTY OF WATER. Rehydrating is vital and consistently drinking water through the day is an excellent habit to develop. Always try keep a water bottle to hand.

Hope you had a great weekend!

Gym Bug

Graze; Jump on this bandwagon

Hi there!

So I’d to share a great snacking company that has managed to create an ingenious way of ensuring your snacks are not only healthy but delicious. Say hello to Graze!

I got my first box from them as part of  deal, when you sign up you get your FIRST BOX FREE! You get to try a box, no obligation, and if you wish to cancel then you can anytime. It gets better because new customers get their fifth box free too! They have a whole range of snacks and as you try more of their snacks you can customise your account so they only send you what you want!
You can go to their website for a full list of what they provide in their snacks boxes, but here’s an idea;

  • Flapjacks (brownie, vanilla & cocoa protein, 3 seed, lemon curd…)
  • Little puds (coconut crumble cake, stocky toffee pudding…)
  • Brownies
  • Pop corn (I got a delicious salty pack in one of my boxes, perfect amount of salt)
  • Olives (marinated varieties)
  • Savoury snacks (mixes of nuts, corns, breadsticks etc with excellent flavourings e.g Graze’s Smokey Hot Dog)
    I can recommend their Cracking Black Peppercorn rice crackers
  • Touch of chocolate
  • Nuts
  • Fruits
  • Seeds
  • British jerky

I could go on for ever with these. You can also choose the frequency with which the order comes every two weeks, once a week or twice a week. These are £3.99 a box but the snacks are healthy, very easy to carry with you and delicious! The snacks are constantly being reinvented which means there’s always something new to try!

Graze also offer breakfast boxes with 4 breakfasts per box. I’ve tried these a couple of times and they’re porridges are delicious. Here’s a look at their range;

  • Scandanavian forest fruits granola
  • Orange & macademia granola
  • Banoffee porridge
  • Apple & cinnamon porridge
  • Cherry & almond porridge (a personal favourite)

Plus many more! These are only £3.99 a box, and for 4 cereals per box (which are delicious) it’s definetly worth it.

Graze (keeping with the focus of variety) also offer the following boxes;

  • Nibble Box (my usual box)
  • Goody Box (for kids)
  • Light Box (lowest calorie snacks)
  • Boost Box (most nutritionally dense snacks)
  • Sustain Box (packed with protein and fibre)
  • Chocolate Box
  • Savoury Box
  • Big Box (must join a waiting list, 5 of your favourite snacks in large re-sealable bags)

The food Graze provides are not only healthy but represents international cuisine and is completely customisable. If you have dietary requirements or allergies unfortunately it can be difficult to purchase ‘safe to eat’ snacks as they package everything in the same area, however, they will accomodate things such as gluten free and coeliacs, check out their websites for more informatin regarding allergies and ditetary requirements. The boxes also fit through letter boxes and are recyclable!

I love Graze not only because of the excellent food but also because of who they are as a company. They’re promoting healthy snacking whilst encouraging treats here and there. It’s a great way to keep your focus on the primary goal; keeping fit and healthy. A “none of that” diet will most likely lead to failure because by telling yourself “no” you’re creating a stronger desire. Everything in moderation, which is something Graze delivers straight to your door!

If you’re not part of Graze and want to try it, excellent! You’ll get your first box free. Also, use the following code R4NMR74NP,  this means you get not only your first and fifth box free but your tenth too! I then receive £1 which I will donate to Graze’s school of farming, which is an excellent initiative set up by Graze that teaches locals in Kabbubu, Uganda how to farm so they are able to “grow themselves out of poverty”. I promise every £1 I earn will go straight to this school (it’s even in writing). Follow the link above to learn more about their school.

So, a rather long post but I hope you’ll find it worthwhile!

I would like to make it clear that Graze have no sponsored this post. I believe this is an excellent company for a variety of reasons and wanted to share it with you all.

Gym Bug

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