Building a better you means eating right

Sure, working out like a mad person is fine and dandy, but what happens when people leave the gym? Many of them slip right into their old habits—and one of those habits is their food intake.

Working out can change your physique, health, and even expand your lifespan. But if you’re filling it with garbage, that means processed foods and fast foods, then no matter how hard you work out, you’re really defeating the purpose.

We’ve assembled four power food recipes that can not only keep your caloric intake in check, but can help to feed your body of vital nutrients and keep you energized throughout your day. That way, you’ll be able to knock that bad food right out of your diet and replace it will healthier options.

 

#1 Chopped Greek Chicken Salad

 

This salad is jam-packed with such things a dietary fiber, which will help to stave off hunger for longer periods of time. Fiber, along with the natural sugars from the nuts and fruit, help to stabilize your blood-glucose levels so that your energy is on a more even keel, and also keeps your cholesterol in check.

Ingredients:

• 1 tbsp. fresh squeezed lemon juice
• 1 ½ tbsp. extra virgin olive oil
• Pinch of chopped oregano
• ¼ canned (drained) pinto beans
• 5 oz. boneless & skinless chicken breast
• 2 oz. feta cheese
• 7 to 8 cherry tomatoes, halved
• 1 ½ cup leafy greens
• ½ cup chopped cucumbers

Key nutritional benefits: Protein: 50g, Carbs: 34g, Fiber: 10g

Directions:

1. Put the olive oil, oregano, and lemon juice in a small bowl and whisk together
   
   
2. Place main ingredients in salad bowl and top with feta cheese.

3. Drizzle salad dressing over salad and serve.

 

#2 Roasted Pepper & Mushroom Pizza

This pizza is stacked with potassium, which mitigates sodium in order to prevent bloating. It also promotes blood pressure stabilization and prevents calcium loss from bones. Potassium is very important both proper muscle contraction, nerve cell maintenance, as well as retaining energy in muscle fibers.

Ingredients:

• 1 small or personal-sized pizza crust
• ¼ cup part-skim mozzarella cheese
• ½ cup goat cheese
• Pinch of chopped oregano
• 2 tbsp. extra virgin olive oil
• ¼ cup chopped green and orange bell peppers
• 2 oz. chopped green onions
• 6 oz. tomato sauce

Key nutritional benefits: Protein: 27g, Carbs: 18g, Potassium: 1,050g

Directions:

1. Preheat oven to 450 degrees. Cover small cooking sheet with parchment paper and coat with cooking spray.

2. Spoon the tomato sauce evenly onto the pizza crust.
3. Place ingredients onto pizza crust, beginning with the cheeses.
4. Bake for approximately 10 minutes or until crust is slightly browned. Wait until cooled (5 minutes) and then serve and eat.

#3 Baked Salmon Fillet with Lemon & Honey

Salmon is just saturated with vitamin D, which helps your body to absorb calcium and regulate its flow in both your bones as well as your bloodstream. This in turn keeps your muscle fibers more limber and also promotes a healthy heartbeat rhythm.

Ingredients:

• ¼ cup orange juice
• 2 ½ tbsp. organic honey
• 1 ½ tbsp. fresh garlic
• 3 tbsp. reduced-sodium soy sauce
• 2 tbsp. freshly peeled ginger
• 8 to 10 oz. free caught salmon filet

Key nutritional benefits: Protein: 25g to 29g, Carbs: 22 to 24g, Vitamin D: 462 to 483 IU

 

Directions:

1. Preheat oven to 450 degrees.

2. In a bowl, whisk together all ingredients except salmon.
3. Place salmon filet into shallow baking pan (skin side down) and coat it with
   blended honey mixture ingredients.
4. Bake for approximately 15 to 20 minutes.

 

#4 Choco-Almond Banana Smoothie

 

Calcium is excellent for promoting skeletal strength and vigor, and is also plays a key role in the proper operation of each and every cell in your body.

Ingredients:

• 1 whole banana
• 3 tbsp. sweetened or unsweetened cocoa powder (try both)
• 1 ½ tbsp. almond butter
• 2 cups almond milk
• 2 tbsp. freshly peeled ginger
• ¼ ounce pure vanilla extract

Key nutritional benefits: Protein: 24g, Carbs: 36g, Calcium: 310mg

Directions:

1. Place ingredients in food processor or blender.

2. Blend on high speed for 1 ½ minutes until smooth.

3. Pour into your favorite cup and enjoy!

Work it Out

With these power food options, you can boost not only your energy levels, but also feed your body vital nutrients that facilitate empowering and intense workouts. Remember, you are what you eat.

Be sure to check out Marcy Pro to see our wide variety of fitness equipment, including a wide array of Smith cages and other workout machines, and start burning those calories today!