Happy Monday my bloggers!!! So far, today has been a great day... after my SuPeR cocktail, ate 2 egg whites with half an avocado and drank water. Already getting ready to snack on a little trail mix or half a peanut butter and jelly sandwich that Gaba left before a 6 mile run. Really looking forward to that! Just can't seem to get out there yet... Lol..

Want to thank you all for pushing 'our' blog with no advertising or fees to such great heights!! Everytime that you all log on and view the posts... the numbers climb and I know that I am helping to make a difference in your everyday! (Yesterday alone we received '50' hits!!!)

Today I WILL check in again to see how all of you that are taking the 4 week challenge are doing!! Remember, the best amount of time to get a sweat in is 30min to an hour!! But if all you've got is 15min... then make them count! ;) Log your weight and measurements TODAY, so that you can see what you accomplish by June 18!! And then, may summer BeGiN!!!

As promised, here are a couple more good 'recovery' recipe ideas for after your work outs:

TURKEY

Why it Works: Most people believe that a recovery meal after a lifting session needs to have a higher protein content because your muscles are so taxed. Not true. The same 4:1 carbohydrate to protein ratio applies.Glenn Lyman, a chef and nutritionist whose client list includes NFL Pro Bowl player Steve Smith, recommends low-fat chocolate milk immediately following your workout. Lyman also encourages athletes to take a glutamine supplement (an amino acid that helps with protein synthesis) from a reputable company like Revolutionary Sports Performance. “Two-and-a-half hours later, seek out a real meal with similar ratios, 4:1 complex carbohydrates to lean protein,” says Lyman. “This one should include slow digesting, fiber rich starches and lean protein with a little healthful fat.” One of Lyman’s go to combinations is garden brown rice with lean ground turkey. Beyond just protein, turkey contains selenium, a nutrient that helps buffer damaging by-products of exercise (peroxides and free radicals) that accumulate in the muscles during training. According to the book Advanced Sports Nutritionby Dan Benardot, "A selenium deficiency may result in muscle weakness and increased recovery time after exhaustive exercise.” Reduce cooking time during the week by making more than one serving on Sunday and warming up the leftovers on weekdays. “I like to make the entire recipe and store it in individual portions for my clients for quick healthful meals during training days,” says Lyman.

The Recipe: Garden Brown Rice with Lean Ground Turkey
Ingredients
3 cup brown rice, cooked
1 cup corn kernels, fresh, or frozen
1 cup zucchini, diced
1 cup summer squash, diced
1 cup red bell pepper, diced
1 cup carrot, diced
10 ounces spinach, fresh
2 tablespoons olive oil, divided
1/2 cup chicken stock
8 ounces ground turkey, cooked
1/2 cup onion, diced
1 teaspoon kosher salt
2 teaspoons Creole Soul Seasoning
1 green onion, chopped
1 tablespoon parsley, fresh, chopped

Directions
In a large skillet, over medium-high heat, brown the ground turkey and onion (seasoned with salt and creole seasoning) in 1 tablespoon of oil until cooked through. Drain. Saute all vegetables (except spinach) over medium-high heat, in remaining oil until crisp tender, stirring often about 3-4 minutes. Add chicken stock and bring just to a boil. Add spinach mixing well until wilted, about 1-2 minutes. Toss with cooked brown rice and ground turkey. Garnish with parsley and green onion.

TURMERIC AND GINGER

Why it Works: Tumeric and ginger have been used for centuries as a painkillers in eastern medicine. Curcumin, the active ingredient in both roots, was shown in a 2011 study by University of Nottingham’s School of Veterinary Medicine and Science to suppress a sub-cellular switch that triggers an inflammatory response. "Two days prior to the 2007 Hardrock 100 I badly sprained my ankle,” says famed ultrarunner, Scott Jurek. "Turmeric and ginger worked wonders in getting me to the starting line and racing hard. The natural anti-inflammatory benefits are longer lasting, do not delay the inflammatory process, and have no side effects so you can recover faster and keep the body in balance.” For a recovery meal, Jurek, who’s memoir Eat & Runcomes out June 5, adds the roots to tofu to make sure he’s not sore after 100 mile runs.

The Recipe: Scott Jurek’s Tofu Scramble
Ingredients
2 teaspoons coconut oil
1/2 cup onion, minced
1 clove garlic, minced
2 teaspoons ginger root, minced or 1/2 teaspoon ginger powder
2 tablespoons turmeric root, minced or 1 teaspoon turmeric powder
1/2 teaspoon black pepper
1/2 cup mushrooms, finely diced
1/2 cup zucchini, finely diced
1/2 cup carrots, finely grated
1/2 cup red bell pepper, finely diced
1 1/2 cups spinach, kale or other winter green, finely chopped
2 tablespoons fresh cilantro, minced
16 oz package firm tofu
1/4 cup nutritional yeast
1/2 teaspoon sea salt
1 teaspoon paprika
*Optional (for spicy version): 1/2 small jalapeño or 1/4 teaspoon chipotle powder
Cooked whole grains or whole grain bread
Flora Udo's Oil 3-6-9 Blend

Directions
In a medium skillet sauté the onion, garlic, ginger, turmeric, and black pepper in oil over medium-low heat for 2-3 minutes. While the first few ingredients are sautéing, chop the veggies. Add the veggies and sauté for 5 minutes. Crumble the tofu and add to veggies along with remaining ingredients. Saute for an additional 10 minutes, stirring occasionally. Add more salt and black pepper to taste. Serve over a cooked whole grain, corn tortillas or whole grain toast. Sprinkle Udo's Oil on toast or grains for buttery flavor and extra anti-inflammatory benefit via Omega-3 fatty acids.