NIRAAMAYA STRENGTH

What is consumed after a workout is vital for cellular reconstruction. Immediately following a workout, the best snack to eat is one consisting primarily of simple carbohydrates. ( A protein meal should come later). The 45 minute fuel window immediately following a workout is the best time to consume high-quality food. Fed within that window, the muscles will be better able to absorb the carbohydrate in the food, speeding recovery.

To speed recovery, the body needs simple carbohydrates to enter the bloodstream. This means that the post exercise snack should contain very little fat and very little fiber, since both slow the rate at which carbohydrate enters the bloodstream. Up to one part of protein for every four parts of carbohydrate can be beneficial. This small amount of protein helps speed the rate at which the muscles absorb the carbohydrate, a greater amount will slow recovery.

Immediately following a workout a recovery drink is the best snack. The body often has trouble digesting when it is fatigued ( since digestion requires energy), so liquid and near liquid consistency is best. Once an hour has passed since eating your post recovery snack, it’s time for a complete, nutrient rich meal.

The following recipe is from the ‘The Thrive Diet’.

Juice of 1/2 lemon
Juice of 1/4 lime
4 dates *
2 cups water
2 Tbsp agave syrup (easily digestible, slow-release carbohydrate)
1 Tbsp hemp protein
1 tsp dulse flakes (a sea vegetable, source of sodium and a plethora of minerals that help prolong hydration and therefore endurance)
1 tsp hemp oil (helps in the repair of soft tissue damage)

*High in glucose, a carbohydrate, dates are rapidly converted to glycogen in the liver. Maintaining an adequate glycogen supply in both the muscles and the liver is imperative for sustained energy. Dates are “Nature’s Fuel.”

In blender, combine all ingredients; process until smooth. Makes about 3 cups.

These foods, especially once blended, are easy for the fatigued body to digest and utilize.

I often find myself spacing out in the health food store after a long day at work trying to think of something different to make for dinner, it’s hard to be creative in that state of mind! I have a mental list of meals I like to prepare that are quick, nutrient dense and yummy-but I want more variety. I thought that if I make an effort to make different things, slowly it will increase my repertoire. To facilitate this grand scheme, I decided on the weekend to plan my menu for the week. I did my shopping Sunday once I planned what I would make, this was also saving my time during the week not having to constantly go to the grocery store.

This was Tuesdays creations inspired by “The Thrive Diet”…..

Walnut Hemp Burgers ( SO easy to prepare!)

1 Cup walnuts
1/2 Cup hemp seeds
2 TBSP apple cider vinegar
2 TBSP coconut oil
1/2 tsp oregano
1/4 Cup fresh basil
Sea Salt to taste

Put all ingredients into a food processor. Process until well blended. Form patties.
Serve raw or I lightly fried them in coconut oil over medium heat until golden brown. You can also try bake at 300 for 35 minutes lightly covered with coconut oil. I had the burger on it’s own but it can also be served on a wholewheat bun.

To go with the burgers I made a Black Bean Lime Salsa…..

Juice of half a lime
2 cloves garlic
1 tomato, diced
1 cup black beans
1 cup chopped cilantro
1 Tbsp balsamic vinegar
1 Tbsp hemp oil
1/2 tsp cayenne
1/4 tsp sea salt

In a bowl combine all ingredients, this salsa gets even better as ages.

Always include a big green salad of some sort in your day, tonight it was …

Crunchy Cinnamon Plantain and Macadamia Nut Salad

Dark leafy green of any kind
Sprouts
Snap peas
Chopped macadamia nuts
Dulse flakes, generously sprinkled
Cinnamon Plantain : slice plantain lengthwise toss with coconut oil, lemon juice, cinnamon and sea salt. Bake at 300 for 25 minutes.

High in trace minerals, the plantain and the dulse in this salad help replenish the body’s electrolytes after higher-than usual levels of sweat loss- great after a long workout or yoga class. Because of their healthy fats, protein and fiber, the macadamia nuts make this salad more substantial and a good dose of potassium, a prime electrolyte lost in sweat.
I used a mango-lime dressing but you can use any of your favorite kind, even simply hemp oil and balsamic vinegar.

I always make double so you have an interesting, nourishing lunch the next day 🙂

Ingredient portions depends on amount of wraps / salad you want to make.

Quinoa:
Thoroughly rinse quinoa to get the bitterness off.
Roast quinoa with coconut oil to bring out the flavor.
Add 2 parts water to 1 part quinoa.
Sprinkle in turmeric which is a good blood purifier.
Add salt, pepper & nutritional yeast.
When boiling, turn down to simmer for approximately 20 minutes.

When the quinoa is done add some chickpeas.

Chop up the following ingredients and place in a large bowl:

Cucumber
Tomato
Carrot, sliced
Avocado
Green onion
Garlic

To taste, add to vegetable mixture:
Hemp/olive oil, apple cider/balsamic vinegar, dulse flakes, salt, pepper, cayenne.

Combine quinoa and vegetables together then place on a leaf of kale. Roll up, tucking ends under so wrap is secure.

The salad alone is amazzing!
Make a big size salad so you can take for lunch the next day 🙂

Soak 2-3 TBSP black chia seeds in a cup size jar (350-500g) with almond milk. I prefer unsweetened almond milk so I can control the amount of sweetness myself. Within the first 5 minutes of soaking, sporadically shake the mixture to ensure the chia seeds don’t clump together.
In the morning pour pudding-like mixture into a bowl and add unsweetened shredded coconut, hemp and sunflower seeds and your favorite fresh fruits. I love blueberries, strawberries, bananas and mangoes. If the fruit itself doesn’t make it sweet enough you can drizzle on agave or maple syrup.
This is a nutrient dense, energy packed breakfast or snack.

I find that reading inspiring books waters the garden of the fertile mind, reminding me that the only limitations in life are the ones we put on ourself!
I definitely experience the difference in my consciousness as well as the miraculous things that happen in my life when I am studying nourishing books. I love reading something that improves my self and the quality of my life. Recently, I read ‘The Monk Who Sold His Ferrari’, by Robin Sharma, it was SO inspiring and I would recommend it to everybody!! I just picked up the autobiography of Ghandi, ‘The Story Of My Experiments With Truth’ and look forward to getting into it when I travel to Maui next week 🙂

Ingredients:
Coconut oil
Water
Miso paste
Shitake mushrooms
Ginger root
Potatoes
Sweet potatoe
Zucchini
Red pepper
Broccoli
Arugula
Tofu ( cubed)
Green onions
Nutritional yeast
Cayenne pepper
Braggs

The proportion of vegetables depends on the amount of soup you want to make. In a large pot sauté shiitake mushrooms (healing benefits is its ability to power up the immune system, strengthening its ability to fight infection and disease), small amount of ginger root, potatoes and yams in coconut oil for a few minutes. Fill the pot up with water with the amount of soup you want to make. While water is boiling chop remaining veggies, be creative and seasonal and as much as possible use organic. I used baby broccoli , red pepper, arugula and zucchini. When potatoes are almost cooked, turn heat down to a simmer , add cubed tofu and the chopped veggies. Take out one cup of hot water, dissolve one to two heaping TBSP of miso paste  (which is high in protein and rich in vitamins and minerals) by using a small metal whisk or fork. You don’t want to boil the miso as that will kill the beneficial enzymes.  Once fully dissolved, return mixture back to soup pot. Add one to two TBSP of nutritional yeast.  With 18 amino acids, nutritional yeast is a complete protein. It is up to 55% high quality protein. In addition, it has 15 minerals in it. Finish the seasoning off with a little Braags and cayenne.  Cayenne is one of the rare spice items packed with the highest concentrations of minerals, vitamins and certain phyto-nutrients. Garnish with chopped green onions. Enjoy this nutrient dense  soup with a steaming bowl of brown rice sprinkled with toasted sesame seeds .