Saturday, August 27, 2011

What to eat before, during and after exercise, and panna cotta tart

ANZAC Cookies
Food Diary (August 27, 2011)
Breakfast: Oat flax seed sourdough toast
Lunch: Rice with mushroom, peas, beans and pasta sauce
Dinner: Pasta and  chickpeas with tomato cheese sauce
Baking/sweets: ANZAC Cookies

ANZAC Cookies were delicious, as always! Today I made one change to the original ANZAC Cookie recipe. I used a mixture of butter and oil instead of using just butter. It was a good change, I have no regrets. There was enough butter to impart the butter flavor while the oil changed the texture a little bit, in a good way. Using oil also affected the nutritional profile of the cookie, perhaps in a positive way. I managed to introduce some omega-3 into the cookie and that’s probably not a bad thing. 

Rice with mushroom, peas, beans and pasta sauce

Today's Favourite Photo
Panna Cotta Tart with Marinated Table Grapes

Today’s Favourite Blog
Source: Care2
An interesting article on what to eat before, during and after a workout or exercise. I found a few tips particularly interesting. Apparently consuming some calories before, during and after your workout will actually help you to burn more calories. This makes me think of a car. A car will burn more fuel if it has more fuel simply because fuel adds more weight. I am not sure if the same logic applies to us but that’s the best explanation I could come up with.

According to the article the greatest foods for fueling your exercise are often the greenest. Organic, nutrient-rich ingredients, are the most efficient and effective source for sustained energy throughout the workout. Energy and protein bars do not count, they can be loaded with sugar and apparently these are not the best fuel for exercise.

Why green foods? According to fitness and body guru Andrea Orbeck (who happens to train several of the Victoria’s Secret models including Heidi Klum) “Nutrition, in relation to your exercise program can promote energy, performance and proper recovery.” She believes that the base of good nutrition, and therefore a properly functioning body, is green. Andrea’s clients start their day with organic green juice. This rids the system of stuck toxins and get the intestines moving smoothly first thing in the morning. She suggests juice made from romaine, kale, cucumber, zucchini, apple, lemon and ginger.

When it comes to what to eat before, during and after workout, Michael Yang reminds us that “everyone’s bodies respond differently to workouts and foods. Here are his suggestions.

2 hours prior to your workout eat a carbohydrate heavy (60%) meal. This can be organic chicken and quinoa, line-caught fish and wild rice with veggies or vegetarian beans and rice. If you have no time for a real meal eat something that your body can easily digest like a protein drink. Choose protein powder from whey, soy, or flax. Blend it with ½ cup organic frozen fruit and 1½ cups water. The liquefied food will allow your body to quickly use its energy without diverting blood required for digestion to the stomach (which can cause cramping and detract from your workout).

30 minutes before your workout, eat a banana.

During exercise consistently hydrate. Consider electrolytes like watered down organic fruit or tomato juice. Avoid fiber during your workout as it may upset your stomach while you’re moving around, so save it for later.

Post-Exercise, 30 minutes to 2 hours after you workout, eat a protein heavy (60%) balanced meal. A handful of nuts and dried fruits can provide a post workout balanced protein/carb meal if you are away from home.

Most Recent Recipes

Most Popular Recipes


  1. I love the sound of that panna cotta tart! Very original! :D

  2. Reall interesting article about eat and exercising. It makes sense but your detail instructions are great.

  3. Great article! I've been doing the Michael Yang thing all this while not knowing it's good but just becoz I discovered it by accident that it worked for me. And when there's not much time to prepare/eat 2 hours ahead, it's bananas before, during and after. Great fruit that! Oh and coconut juice after to replace the electrolytes. Then nasi lemak!...kidding.

  4. yay for #greenjuice first thing in the morning. that is my breakfast usually along with a handful of nuts. if i'm a starvin marvin, i'll grab a papaya too. :D

  5. That Panna Cotta Tarts looks so great, I want to have them for dessert

  6. I find some interesting points in the article about what to eat for exercize. I think its different for different people. I find that I like to exercize best about 2 hours after breakfast, and the breakfast that works best for me is all-bran cereal. Also you cant eat too much or you will feel a little sick when you are running.
    *kisses* HH

  7. I'm doing things right then cause I always like to pound a green veg juice before spinning :) Yay!

  8. A great post and loved the recipes, good going on eating and exercise. regards, sonia !

  9. Please send some of that panna cotta tart over my way!

  10. Just the mere mention of Anzac cookies has got me so homesick for Sydney... They look like fantastic specimens.

  11. Thanks for the modification tip. Your ANZAC biscuits look great, as always and if they are healthier, that's even better! A very informative article!

  12. The workout food tips were helpful. Thanks for sharing!

  13. Lorraine: its quite creative indeed, it gave me some ideas as well

    Cheap Ethnic Eatz: thank you

    ping: nasi lemak has peanuts and the article does talk about eating nuts:) And the ikan bilis and half boiled egg has protein and if you are lucky you may receive a whole boiled egg:)

    Junia: you are one step ahead of most of us!

    Angsarap: me too!

    Maris: it does!

    Heavenly Housewife: And I prefer to exercise after lunch but previously I exercised before lunch. Our body gets used to different times, I think

    Parsley Sage: you are one step ahead of us!

    Sonia: thank you

    Tiffany: I will if I had some myself:(

    tori: thank you, and they tasted great too! You should make some to ease the homesickness!

    Sissi: you are welcome! Exactly, biscuits are not meant to be a health food but if its healthier, no harm done:)

    Yummychunklet: you are welcome

  14. Your ANZAC Cookies are so tempting. Although I love rich butter cookies, I know if I want to eat more than one I should compromise... LOL. I'm glad you found the happiness with half and half. ;-) Looks so delicous!!!