10 Effective Post-Workout Foods That Aid in Recovery

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There is something that is just so incredibly satisfying about that delicious soreness we all get in our muscles in the day or two following a challenging workout. That little bit of “hurts-so-good” feeling in our triceps, glutes, and hamstrings tells us that we owned that workout! There was no “phoning it in” as Jillian would say.

We put in the effort and expect to see results, right?

Well, results come with consistency, and consistency is only going to happen if we can make it to our next workout. We don’t want to be so sore that we can’t get out of bed…or lower ourselves onto the toilet seat.  Yeah, you ever been there? I know I have! Squats, baby! You gotta love ‘em.

One way to prevent being quite that sore is to pay close attention to what you eat immediately following a workout. What goes into your body can significantly reduce inflammation, repair cells and tissue damage, build muscle and guide protein synthesis. It’s pretty amazing!

Here are top 10 post-workout food choices and what each will do for your awesome bod:

1. Berries, Cherries & Dark Colored Fruits

Antioxidant rich foods like berries, cherries, and darker colored fruits help reduce inflammation and decrease muscle soreness. You can drink tart cherry juice, or go for the whole fruit, like these freshly picked muscadine grapes, or black raspberries. When possible, organic is best.

Whole fruit provides fiber and keeps you feeling fuller longer, but juice is great if you’re on the go and trying to rehydrate quickly.

2. Fruits & Starches with a High-Glycemic Index

Right after your workout, your muscles are going to be dehydrated and depleted of energy (or glycogen). Eating starches or high-sugar fruit 10-15 minutes after your workout will help your muscles bounce back and also provide the following:

  • An increase in insulin which will reduce inflammation.

  • A rise in blood antioxidant status, which can help with pain and inflammation.

Bonus: The antioxidant factor in many of these foods can aid in tissue repair and cell recovery, getting you back in the game faster.

3. Eat Your Greens!

Dark, leafy greens and cruciferous veggies like broccoli and brussels sprouts help rid the body of an overabundance of estrogen, which can slow down the recovery process. These veggies are also full of water, so they’ll help improve your hydration right away. Foods like collard greens will eradicate free radicals that can slow down healing. Potassium can be easily found in protein-rich foods and leafy greens; consumption of these foods should be seen as a preventative measure for muscle cramps.

4. Salmon, Cod & Other Fish

Salmon is rich in fish oil, which is better known as omega-3 fatty acids. The omega-3s eicosapentaenonic acid (EPA) and docosahexaenoic acid (DHA), are involved in several anti-inflammatory processes. In those processes, EPA and DHA give rise to anti-inflammatory eicosanoids. They play a significant role in reducing inflammation and decreasing production of inflammatory cytokines.

Note: It’s recommended to consume 1.25-1.5 grams of protein per pound of goal weight. Fish is an excellent source and can work overtime as an anti-inflammatory and protein food source.

Vegetarians/Vegans:

Ground Chia Seed is an excellent source of Omega-3s!

5. Almonds & Other Nuts

Image via Pixabay

As a natural source of protein, a nutrient that aids muscle recovery, almonds are ideal. A handful of almonds (30g) contains 15 essential nutrients including 65 percent of your daily requirement of the antioxidant vitamin E; recent research published in the Journal of the International Society of Sports Nutrition has gone a step further and concluded that snacking on almonds can improve endurance.

6. Eggs

The incredible edible egg! Eggs contain all eight essential amino acids needed for muscle recovery. They also have about 6 grams of protein, and minerals like calcium, zinc and iron–all of which build muscle and promotes workout recovery. Hard-boiled eggs are a quick and portable to boost these nutrients after a challenging workout.

7. Fermented Foods to Aid Digestion

Improved digestion equals improved immunity. It increases your B vitamins, omega-3 fatty acids, digestive enzymes, and lactase and lactic acid that fight off harmful bacteria. It aids in the preservation and creation of important enzymes.

 

If you aren’t eating fermented foods (What!?), you’re missing out. They are DELICIOUS and all kinds of good for you! Check out kimchi, these fermented sweet wonder peppers (pictured above), refrigerated pickles (not shelf-stable), refrigerated raw sauerkraut (not shelf-stable) and kefir. You can also check out my Balanced Gut, Balanced Mind post for more suggestions and resources, like Apple Cider Vinegar!

8. Ginger & Turmeric

Both ginger and turmeric are other sources of food high in antioxidants.

9. Cinnamon

Cinnamon spice contains anti-inflammatory compounds which can be useful in reducing pain. The explanation behind it is that it reduces insulin sensitivity and therefore helps speed up tissue repair after a tough workout. It also helps with glycogen replenishment. Glycogen is the “stored energy” in your body that your muscles use up to propel you through your workout. Cinnamon is delicious on basically everything: sweet and savory foods; it’s amazingly versatile. Any easy way to add it to your diet is through teas, smoothies, yogurt or coffee.

10. Water

This seems like a no-brainer, but if your body isn’t being hydrated properly before, during, and after your workouts, you’ll begin to experience problems right away. Issues like cramps, dizziness, and extreme fatigue are going to hit, and that’s going to make it harder to get motivated to workout the next day or the day after. Plus, all of these issues can contribute to muscle soreness! It’s recommended to drink 7-10 ounces of water every 10-20 minutes; even more if you’re exercising outdoors or in very warm conditions (like in a hot yoga class).

With a cheat sheet like this, you’ll have no problem stocking up on your next grocery run. Make sure to stretch after your workout, stay hydrated and keep post-workout recovery nutrition on point: you’ll have fewer “forced” rest days and significantly reduced periods of injury.

Simply choosing specific foods will help your body bounce back faster and it will thank you!

This post originally appeared on BlogHer.com on May 24, 2016

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Hey! Like my writing?  Do you wish you had access to all of my password protected posts and other content that isn’t available online?  I have other work!  I’ve published !  It’s nothing crazy; they are about 50-55 pages each and cost approximately $5 each depending on what country you are purchasing from.  Each ebook consists of a , mental illness, family dynamics, social anxiety, and other awkward shit that happens in my life.  It’s relatable, honest and raw.  Oh, and there are pictures in titles like  & .  You’ll probably like it.  Or not.  What the hell? It’s $5! 

***If you have previously purchased Amazon downloadable content, please note that the ebook content has changed.  Some previously available titles have been updated and contain more essays, pages, pictures, etc.  If you have specific questions, please email me directly @

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How To Rehab Your Body Image (and “Prehab” Your Kids’ Body Image By Example)

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A version of this article originally ran on Parent.Co.  Find it Here.

I’m a runner.  

Running is of my favorite things to do.  I love it so much, in fact, that I often find myself logging too many miles, too many days of the week, which, invariably, results in injury.  I’ve had shin splints, stress fractures, recurring tendinitis and bursitis like you wouldn’t believe…and all of those injuries have sidelined me.  They’ve forced me to rehabilitate or “rehab” each injury until it got better and I could run again.

Rehabbing a sports injury can be tough.  The process can be uncomfortable,–  at times painful–lengthy, and involves  Reactive Therapeutic Efforts.  When I’ve been injured, it’s always made me wish that I’d taken Proactive Measures to avoid that injury in the first place.  I internally chide myself for not embracing “Prehab” or preventative steps like sports-specific exercises, stretching more often, foam rolling, or–most difficult–taking more rest days.  It seems I never learn.  

Mired in self-pity over my latest injury, I got to thinking about the concept of repairing or “rehabbing” body image.  It struck me that Body Image Rehab is analogous to rehabilitating a sports or fitness injury in that it takes both time and effort.   But most comparable, however, is that it takes Reactive Effort.     

In my estimation, Proactive Effort is preferable to Reactive Effort because if we rely on the latter,  we’re repairing damage already sustained.  Avoiding (or reducing) damage is desirable, and if you ask me, most of us are in need of some measure of body image repair. Continue reading »


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Healthy Honey Mustard

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I am obsessed with condiments. 

Vinegar, Barbeque Sauce, Mayo, Mustard, Salsa, Chutney, Hot Sauce, Duck Sauce, Pickled Ginger, Pesto…you name it and I will use copious amounts.

Store-bought condiments are kind of pricey, though.

And they’re filled with preservatives to promote a longer shelf-life.

One of my favorites I love, LOVE is Honey Mustard!  

But it’s sort of bad for you.

Through a few messy attempts, I developed my own version of Healthy Honey Mustard that is delicious and packed with Protein AND Fiber. Continue reading »


Orchestrating Change

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I am embarrassed to say that I’m nearly a week late posting this, but I have some very interesting and inspiring information to share with you all.  About two weeks ago, I was contacted by the talented, highly acclaimed, Emmy-winning filmmaker, BARBARA MULTER-WELLIN about a documentary that she and the mutually talented, Emmy-winning MARGIE FRIEDMAN are creating entitled ORCHESTRATING CHANGE.  

Orchestrating Change

ORCHESTRATING CHANGE is the documentary film that tells the inspiring story of Me2/Orchestra, the only classical music organization in the world for people with mental illnesses and those who support them. Led by a once world-renowned conductor whose own career was shattered by his diagnosis of bipolar disorder, the Me2/Orchestra’s exhilarating performances challenge societal stereotypes about mental illness.”

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 “In ORCHESTRATING CHANGE,   the musicians courageously disclose how they cope with the many difficulties of daily life including, devastating discrimination. They interact with friends, family, co-workers, and each other while rehearsing once a week with the orchestra and working towards the big performance. Some must make mandated appearances at Mental Health Court. Others are living at halfway houses or sober residences. Some, unable to work, are barely eking by on disability income. For many, just getting to rehearsal every week can be a major obstacle.”

Continue reading »


FLASH SALE: Up to 70% Off Parisian Fashions

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50% OFF FLASH SALE & up to 70% OFF FINAL SALE

 

When you get a moment, check out Goodnight Macaroon’s EVERY TUESDAY Flash Sale by clicking through this post or on any of the affiliate banners on this site.  Their clothes are super cute and they do have pieces that are reasonably priced.  They have an entire section devoted to $20 or less!  Check it out: 

Goodnight Macaroon.

The Parisian-inspired clothing is tasteful and stylish.  It’s like…everything-with rompers, peasant tops, and nautical looks.  You just have to see it for yourself.  

They specialize in celebrity & blogger looks too!

Shop travel outfits for your vacation half off today 48 hours only through this link!

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Hey! Like my writing?  Do you wish you had access to all of my password protected posts and other content that isn’t available online?  I have other work!  I’ve published !  It’s nothing crazy; they are about 50-55 pages each and cost approximately $5 each depending on what country you are purchasing from.  Each ebook consists of a , mental illness, family dynamics, social anxiety, and other awkward shit that happens in my life.  It’s relatable, honest and raw.  Oh, and there are pictures in titles like  & .  You’ll probably like it.  Or not.  What the hell? It’s $5! 

***If you have previously purchased Amazon downloadable content, please note that the ebook content has changed.  Some previously available titles have been updated and contain more essays, pages, pictures, etc.  If you have specific questions, please email me directly @ .  


7 Tips For Overcoming Impostor Phenomenon

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I grew up in Flagler County Florida, where surfing rules, brah.

When I was in middle school, being a surfer was the popular social designation. It trumped any other athletic pursuit—soccer, lacrosse, football, cheerleading, wrestling—they all deferred to surfing.

Surfing defined a predominant part of our kiddie culture, complete with special slang and the coolest gear. They were the cool kids; the inner circle—at least, that was the way it seemed to me.

They were amazing.

I was not a surfer. I was also painfully shy. I had friends, but mostly existed on the periphery, excessive awkwardness crippling any chance of breaking into the elite crowd. I was never bullied directly, but, in my mind, I had constructed such a vast disparity in social ranking between myself and the surfers that I would suffer strange psychological symptoms including, but not limited to, panic attacks in their presence.

In our school, one of the biggest, baddest, most respected insults a kid could hurl at another was being called a “poser.” This label was used liberally and enthusiastically by the popular kids as they called out others for misrepresenting themselves through speech and style.

Continue reading »


Why Do Women Do That?

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[READ ON THEBODYISNOTANAPOLOGY.COM]

I was scheduled for a doctor’s appointment that was meant to address the ongoing pain and lack of mobility in my left hip. The persistent injury was at its worst in last January, preventing me from even walking normally, much less going out for a nice long run. At the time, I substituted my running workouts entirely with low-impact cardio and, when I was disciplined, some weight-training. As the pain began to subside, I hesitantly resumed running, limiting myself to once per week.

It seems foolish to want to resume an activity which, historically, has caused so many overuse injuries, but it is the only form of exercise which provides me peace and freedom from a mind that’s normally a raucous liability. My anxiety-riddled mind demands more miles than my body can provide. Both the inconsistency of my workouts, as well as years of overuse has set me up for my ongoing state of pain and misery. My hope for the appointment had been to determine the cause of the pain (fracture, tear, etc.) and provide some guidance for treatment.

I needed that appointment, and yet, I canceled it. Continue reading »


It’s Okay To “Skip” A Day If You Need To

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PUBLISHED ON THEMIGHTY  6/7/16

 1.5K  Shares!

[READ AT THEMIGHTY.COM]

Depression wants me to harm myself.

It says, “Isolate.”

“Sleep.” “Starve.” “Binge.” “Hide.”

It says, “Hate yourself.”

It says, “Kill yourself.”

”It says, “Tell everyone you are OK, then come back so I may abuse you further.”

It does not whisper these words; it shouts in my ear.

It claws at me, pulls me under for a time.

I am rallying; I am fighting. I have things to do.

Leave me alone, I am busy.

I have workouts to complete, books to read, cards to send, stories to write, dogs to pet, trees to plant, weeds to pull. Medicine to take.

Am I drowning? Am I alive? Am I saying any of this aloud?

I woke up today with no strength. No resolve.

I am tired of fighting

Today, brain chemistry won out over will.

Today, I skipped life and loving myself.

So, I’ll start again tomorrow.

Tomorrow, I’ll say today never happened.

Tomorrow, I’ll remember I have a garden that needs caring for.

sunflowers in a garden

Tomorrow, I’ll pet a neighbor’s dog I pass on my run.

Tomorrow, I’ll open up my notebooks, my planner, my eyes, to everything I have not yet finished, accomplished, begun.

I will swallow my pills and write an essay — maybe two. Maybe more. I’ll write something on the calendar that is going to happen months from now because I’m going to be alive to see it happen.

But for now, for today, I need to stay. right. here.

And that’s OK.

I am skipping today.

[READ IN FULL AT THEMIGHTY.COM]


Hey! Like my writing?  Do you wish you had access to all of my password protected posts and other content that isn’t available online?  I have other work!  I’ve published !  It’s nothing crazy; they are about 50-55 pages each and cost approximately $5 each depending on what country you are purchasing from.  Each ebook consists of a , mental illness, family dynamics, social anxiety, and other awkward shit that happens in my life.  It’s relatable, honest and raw.  Oh, and there are pictures in titles like  & .  You’ll probably like it.  Or not.  What the hell? It’s $5! 

***If you have previously purchased Amazon downloadable content, please note that the ebook content has changed.  Some previously available titles have been updated and contain more essays, pages, pictures, etc.  If you have specific questions, please email me directly @ .  

 


Rage is the New Black

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Since I was very young, I’ve struggled with controlling my anger.

Kali_and_Bhairava-f9bec

Kali, the Goddess of Destruction

As a little girl, I’d succumb to temper tantrums often. Throughout adolescence, I’d quarrel with my parents, having meltdowns in rapid succession. When I was married, I’d fly off the handle at the smallest of infractions, becoming even more incensed when my former husband refused to engage in an argument. He’d always manage to remain reasonable and level-headed; to stay exasperatingly calm regardless of how irrational or emotional I became.

Instead of this calming me too, however, his detachment and formality only angered me further, making me feel trivialized, childish, and impotent. I doubt his fighting back would have done us any favors, though. The problem, of course, wasn’t him. And it wasn’t my parents, my siblings, friends, or peers, either. It was (and is) me. Me and My Rage.

As a bipolar adult, I still struggle with rage issues. Often. Big-time. I’m impatient, impulsive, and irritable. Plainly stated, I have a short fuse. Excess anxiety makes me hyper-vigilant – that is, I become startled easily. When that happens, it triggers instantaneous anger.

Of course, anger’s actually a secondary emotion to fear. I know this, as I sit here, rationally typing away. But in the moment, I don’t take a beat to carefully consider my reaction and arrive at a more appropriate, healthy response. In my estimation, there isn’t time to employ some anger management coping strategy such as counting to ten, deep breathing, or using “I” statements before I totally lose it.

This temperamental behavior isn’t reserved just for me or unique to those diagnosed with bipolar disorder. In fact, I witness similarly demonstrative displays most commonly among my friends with kids. (Just an observation.)

Anyway, the medication that I’m on does take a significant edge off my predominant negative emotion – anxiety – and in doing so it reduces overall incidences. Running also helps a lot because it’s so aggressive, so physical. But anxiety still happens and I struggle. The white hot anger takes control and before I realize what I’m doing or saying, I’ve lashed out, been disruptive or awful to somebody – and that’s never good.

One anxiety reduction method that’s been suggested to me time and time again is that I begin practicing yoga. Honestly, I really would like the physical and athletic benefits of a dedicated yoga practice. I know that yoga would help me with things like flexibility, core strength, and correcting muscle imbalances – all of which contribute to what I’m ultimately seeking: injury prevention so I can keep running. Theoretically, it sounds great!

But as far as the spirituality part goes? The meditative piece? Bringing the hands to the heart’s center, and all that jazz? You can keep it. To me, that seems very annoying, very aggravating; all that slowing down, holding still, breathing deeply, and keeping quiet. Even as I think about a hypothetical practice, I’m growing itchy and annoyed.

Yes, chaturanga dandasanas would do wonders for my delts, but how to proceed with making a yoga practice more appealing to a ferociously angry, rapid mood cycling person, such as myself? And would a traditional yoga practice even work towards eventually reducing my anxiety, that is, if I practiced regularly? Would it actually help even out my moods, grant me more patience, or make me less likely to go ballistic at the slightest affront?

Probably not, actually. Come to think of it, I know several yogis with a dedicated practice who are angry and impatient as all get out. Ultimately yoga is about union, not separation, yet they are divisive, narrow-minded and just kinda…mean. But I’ve been hearing about all these alternative forms of yoga popping up and one particular mutation, er, interpretation caught my interest: “Rage Yoga, a brand-new, unconventional type of yoga practice developed by Lindsay Istace of Calgary, Canada who uses screaming, swearing, and heavy metal music during workouts.”

You don’t say. Tell me more…

The official website defines Rage Yoga as “a practice involving stretching, positional exercises, and bad humor, with the goal of attaining good health and to become zen as f*ck.” The classes are based on the Vinyasa flow, which I don’t really know much about other than it’s continual movement from one pose or “asana” to another, rather than holding the poses for a period of time. So it’s faster-paced and “fitness-y.” And there’s screaming. And swearing. And loud music. It’s, essentially, venting.

I like what I’m hearing so far.

Rage Yoga is the only yoga I could deal with at this point in my life. That said, “at this point in my life” is I’m a single gal with zero dependents. I have the theoretical luxury of visiting with my nieces and nephews, patting them on their cute behinds, and then high-tailing it outta there as soon as pre-naptime fussiness begins, or worse, the full-blown meltdown.

But we’re all human, and as such we can relate to occasional feelings of edginess and hyper-vigilance, right? Ultimately, this type of yoga class sounds really cathartic and definitely worth trying. Since these classes are only offered in one Canadian city, those of us elsewhere will have to settle for the six-week online courses slated for this summer, but I’m sure copycats are close behind. Better yet, YOU could start a Rage Yoga studio yourself! If you do, let me know. I’m game for some screaming, swearing downward dog.

[VIEW THE FULL STORY AT PARENT.CO]

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Hey! Like my writing?  Do you wish you had access to all of my password protected posts and other content that isn’t available online?  I have other work!  I’ve published !  It’s nothing crazy; they are about 50-55 pages each and cost approximately $5 each depending on what country you are purchasing from.  Each ebook consists of a , mental illness, family dynamics, social anxiety, and other awkward shit that happens in my life.  It’s relatable, honest and raw.  Oh, and there are pictures in titles like  & .  You’ll probably like it.  Or not.  What the hell? It’s $5! 

***If you have previously purchased Amazon downloadable content, please note that the ebook content has changed.  Some previously available titles have been updated and contain more essays, pages, pictures, etc.  If you have specific questions, please email me directly @ .  


Goodnight Macaroon Flash Sale Tuesday 50% Off!

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The following post includes affiliate links: 

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My first featured article on RoleReboot went live on the front page today.  

Check it Out here.  

Also, for a full listing of my articles published on other sites, see these pages:

Published Work |  Featured On 

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And when you get a moment, check out Goodnight Macaroon’s EVERY TUESDAY Flash Sale by clicking through this post or on any of the affiliate banners on this site.  Their clothes are super cute and they do have pieces that are reasonably priced.  They have an entire section devoted to $20 or less!  Check it out: 

Hey, everyone.  Summer’s here.  That means vacations are coming up along with summer holiday gatherings.  You’ll definitely want to be dressed appropriately for each and every occasion.  

The good news is, I have a great shopping recommendation that I’ll share with you:

Goodnight Macaroon.

The Parisian-inspired clothing is tasteful and stylish.  It’s like…everything-with rompers, peasant tops, and nautical looks.  You just have to see it for yourself.  

They specialize in celebrity & blogger looks too!

Shop travel outfits for your vacation half off today only through this link!

UP TO 50% OFF FLASH SALE

every TUESDAY AT 9AM EST – 12AM PST THUR

* ALL ITEMS PURCHASED DURING FLASH SALE ARE FINAL.

 

 

Shop Now! 50 % off Sale Only Lasts 48 Hours

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**Affiliate Post

Hey! Like my writing?  Do you wish you had access to all of my password protected posts and other content that isn’t available online?  I have other work!  I’ve published !  It’s nothing crazy; they are about 50-55 pages each and cost approximately $5 each depending on what country you are purchasing from.  Each ebook consists of a , mental illness, family dynamics, social anxiety, and other awkward shit that happens in my life.  It’s relatable, honest and raw.  Oh, and there are pictures in titles like  & .  You’ll probably like it.  Or not.  What the hell? It’s $5! 

***If you have previously purchased Amazon downloadable content, please note that the ebook content has changed.  Some previously available titles have been updated and contain more essays, pages, pictures, etc.  If you have specific questions, please email me directly @ .