Friday night's dinner of boiled shrimp over a bed of spinach, red onions, tomatoes, red bell peppers, and cucumbers with olive oil and raspberry balsamic vinaigrette poured over it. I didn't finish the berries but they were good.
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It's been a couple of days since my last post but I had a little time this morning to put a few words on screen.
I had some gluten free pancakes this morning and I just wanted to share the recipe. I am not a big fan at all of gluten free stuff but I am a bigger fan of pancakes on Sundays and so it is better to remove the gluten (gut irritation) and just deal with the insulin spike. To offset this, I added protein powder to the ingredients and threw in some berries to spruce it up even more.
Gluten Free Pancakes For Every Once in a While Mix
Full Circle - gluten free pancake mix, 2 1/3 cups
2 Omega-3 enriched eggs
2 Tablespoons of Extra Virgin Olive Oil
1 cup of water
4-8 Scoops of Unflavored Protein Powder (depends on if you are just having pancakes or along with other sources of protein. If alone, you probably want about a scoop per pancake)
Frozen Berries, optional
This will make about eight-4 1/4 inch pancakes. Very good.
I will be looking for different recipes, both paleo and neo-lithic replacements, and adding them here as I find them. I would also like you guys to either post paleo, vegetarian (paleolithic followers are basically vegetarians who eat meat, ha), or neo-lithic replacement food recipes to comments or send them to me via email and I will post them here. I may already have a few to post over the next few days.
I would like you guys to try these out too and give a review for others. Either a thumbs up or thumbs down along with some words of taste, texture, etc.
I had some gluten free pancakes this morning and I just wanted to share the recipe. I am not a big fan at all of gluten free stuff but I am a bigger fan of pancakes on Sundays and so it is better to remove the gluten (gut irritation) and just deal with the insulin spike. To offset this, I added protein powder to the ingredients and threw in some berries to spruce it up even more.
Gluten Free Pancakes For Every Once in a While Mix
Full Circle - gluten free pancake mix, 2 1/3 cups
2 Omega-3 enriched eggs
2 Tablespoons of Extra Virgin Olive Oil
1 cup of water
4-8 Scoops of Unflavored Protein Powder (depends on if you are just having pancakes or along with other sources of protein. If alone, you probably want about a scoop per pancake)
Frozen Berries, optional
This will make about eight-4 1/4 inch pancakes. Very good.
I will be looking for different recipes, both paleo and neo-lithic replacements, and adding them here as I find them. I would also like you guys to either post paleo, vegetarian (paleolithic followers are basically vegetarians who eat meat, ha), or neo-lithic replacement food recipes to comments or send them to me via email and I will post them here. I may already have a few to post over the next few days.
I would like you guys to try these out too and give a review for others. Either a thumbs up or thumbs down along with some words of taste, texture, etc.
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If there is anything anyone wants me to cover, please run it by me through comments or via email. I have some topics I think I want to cover over the next couple of days but I am more interested in covering topics that pertain to your concerns or interests.
Until then, here is an article for your enjoyment:
Grains, nuts, seeds, and tubers, by wilspencer - AlterNet
Until then, here is an article for your enjoyment:
Grains, nuts, seeds, and tubers, by wilspencer - AlterNet
2 comments:
Dear Ricky,
I am curious if waiting longer than 20-30 minutes after a workout to eat a recovery meal will affect the process of lowering your body fat? Also is it always necessary to eat a recovery meal of sometype if your goal is to lower overall body fat? Finally, how much time should you wait until you eat again once you have consumed your recovery meal.
Thank you for this page I have learned a lot and put some of it into pratice I look forward to seeing the results.
Donohoe
BJ,
Thanks for your questions. I'll tell you what, try some things out for me and let me know how they work for you. Number one, you will pretty much forgo carbohydrates in your post workout recovery and stick to fat and protein or at least protein by itself. I would suggest full fat coconut milk and protein. Try to get enough protein, somewhere around 40 to 50 grams. Remember that for a full day, you should be getting one gram per pound of body-weight in protein.
Your second question, I would not think that you would need a recovery meal for all workouts. For your strength only workouts, I would say that you could skip the post workout and wait until you eat a real meal. It's the days that you double up on strength and met-con or strength and MMA, that I would say take the PWO recovery and maybe then add some carbohydrates.
Finally, in terms of when you should eat again, that's up to you. I, myself, don't usually count my PWO recovery towards my daily caloric intake which means that I will probably eat again within 45 minutes to an hour.
Hope this helps...
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