Healthy Recovery Bowl Recipe

Healthy Recovery Bowl Recipe

Happy Monday everyone! I hope you all had a great weekend! I had a little bit of a busier weekend with it being more of a birthday weekend, woot woot. I finished an ab workout on Sunday and wanted something with a little carbs but not too many, I opened up Instagram and saw a recipe on my guy Dustin Myers page (go follow him @coachmyers_gutcheck). Great guy and amazing strength and conditioning coach. Anyway, it was a little different than this but not by much so I threw my own thing together and it turned out amazing! Full of nutrients and nothing that was going to leave me “too full” whatever that means.

Here’s a quick throw together recipe you can do within 5 minutes! All you need is:

These are the ingredients I used here above in the picture
  • Oats (half cup)
  • Almond milk (about a half cup or full cup depending on preference)
  • Almond butter (1 tablespoon)
  • Chia seeds (1 teaspoon)
  • Blueberries (I did a mini handful)

First you can take care of the oats and milk by mixing them and throwing them in the microwave for about 1-2 minutes. After you take them out, let it cool for just a moment then place a tablespoon of almond butter on top. Afterwards, I threw the blueberries in on one side, then came the chia seeds to top it off.

This snack is full of vitamins, minerals and many other nutrients to kickstart your day and give you some energy! This was delicious and only took a few minutes to put together. Try it out and let me know how you like it!! Also feel free to throw in different fruits and toppings to match what you are craving!

Have a great Monday!

-Alex Costa-

Super Bowl Sunday Smoothie

One of the biggest sports events of the year… The Super Bowl.

A day where millions of chicken wings and potato chips will lose their lives… Let’s save some chicken and some temptation by giving our body something that will fill it up a little bit.

Let me introduce to you The Super Bowl Sunday Smoothie. Totally not my recipe, I used some ideas off of Mel’s awesome blog. Check it out here.

The ingredient list is quiet simple:

- 1-2 handfuls of blueberries
- 1 medium size banana 
- 1 big handful of spinach
- About a half cup of Greek yogurt ( I used Vanilla)
- About a half cup of milk ( I used protein nut milk)
- About 1 TBSP of honey
- Some ice to give it a little cold crunch 

From here, it is pretty self explanatory. I put all of these into my blender and blended for about 1 -2 minutes. I love the taste of it, not too sweet and not too bland.

My banana was pretty ripe which can sometimes play a role in how it can taste. So if you are picky about that, pay attention to how the banana looks.

I usually count macros and give my audience a look at about the total of everything but I didn’t get a chance to weigh anything. My smoothies probably around 300 calories or so just cause of the greek yogurt, and milk. You can use a low sugar alternative for the yogurt or almond milk to reduce calories and sugar.

Try this smoothie out, I think you’ll really enjoy it! Plus it is better than greasy wings and potato chips that a lot of us will regret eating tomorrow.

Have an awesome day and enjoy the Super Bowl!!

Easy Guacamole Recipe

This isn’t any chipotle guac but it still taste great👌🏼 Plus it is super easy to make. All you need is an avocado, lime juice, salt, pepper and some onion.
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1. First you need to mash up the avocado with a fork. Mash it until it becomes a smooth texture.

2. Now we will chop up onions and throw them in. If you do not like onion, then you can add in something else! Make it unique and use ingredients you would prefer.

3. From here, I add in the lime juice, pepper and a little salt to help with flavoring. Then continue mixing it up and mashing with the fork.

After you are done, take a chip and try it out! You could even put this with a quesadilla or whatever you’d like. It took me about 5 minutes total to do all this. I always put a little less of the ingredients into the mashed up avocado because you can always add more if it is too plain. If you throw too much in it could be too strong. One of the best things about making guac is that you can make it your own by adding whatever you like. Mine was a little more of a healthy option so if you are trying to keep the eating clean but also taste good then try mine out! Hope everyone is having a great week!

-Alex Costa-

Chocolate Almond Butter Avocado Smoothie

choc avocado smoothie.png

Hello everyone and happy Thursday! I hope everyone is doing well and enjoying their week. I have an article and recipe for all of my avocado lovers out there.

I discovered a few different chocolate avocado smoothie recipes the last couple days and switched some things around to get this delicious smoothie recipe. One thing I will say is don’t knock it till you try it!! This may sound like it could be gross but it is the exact opposite. This is definitely one of my favorite smoothies I have thrown together so far.

This is super simple and easy to make so lets get into what you need.

Ingredients:

  • 8 ounces of chocolate almond milk
  • 1 TBS of organic almond butter
  • 1/2 of an avocado, should be about 60-90 grams
  • 1 banana, 100 grams is what I used
  • 4-5 ice cubes

Throw all ingredients into a blender and mix for about 30-60 seconds.

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Importance of fiber and healthy fats:

Fiber can be a key for weight loss. It doesn’t stop there, it helps your digestive track move smoother and faster to help digest the food you are consuming. When you consume fiber, it can clean your intestines and colon which in turn keeps bacteria away helping to reduce chances of colon cancer.

I found a study by Joanne Slavin that discussed how an increased fiber intake can reduce chances of cardiovascular disease. They state that “adequate fiber intake consistently lowers the risk of CVD and coronary heart disease (CHD), primarily through a reduction in low density lipoprotein (LDL) levels.” So in other words, it lowers your LDL cholesterol which is the bad cholesterol. HDL is the good cholesterol in the blood stream.

Avocados are a stocked house full of health benefits and can be used in so many recipes. They are mainly comprised of healthy fats which are crucial for cells in the body and play a role in brain function. They can reduce inflammation and reduce cravings as well.

I am also a big chocolate fan so if you are like me then you may find yourself making this smoothie quiet a bit. I have the macronutrients listed in the photo above for anyone interested in tracking macros. If you try this out then reach out to me and let me know what you think!

Have a great day!
-Alex Costa-

 

Sources:

https://www.ucsfbenioffchildrens.org/education/why_fiber_is_so_good_for_you/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/#B31-nutrients-05-01417

Immune System Boosting Smoothie

Autumn is here

Hello everyone, I hope you are having a great day! I have been doing a lot of research into some foods that I would consider to be “super foods”. one that I came across was ginger root and I was blown away from all of the health benefits!! The health benefits consists of things like:

  • relieving nausea
  • Helps digestion
  • protects your immune system from getting sick
  • stops infections in their tracks
  • has the ability to fight against cancer
  • helps with weight loss

And so much more!!

With that being said, I knew I had to keep reading into this. I found so much and I can’t wait to share it with you but I will save that for a different article coming up very soon! I want to focus on this smoothie recipe that can help protect your immune system, especially with a bad flu virus moving around the United States. I incorporate ginger root into this smoothie recipe above.

It is important that you do all you can to help keep yourself healthy so you have a better chance of avoiding the flu. This involves:

  • Washing your hands A LOT
  • take a vitamin
  • eat healthy
  • keep hydrated
  • use germ sanitizer when you’re out in public
  • cover your mouth if you need to cough
  • exercise
  • Disinfect common house hold items

When it comes to eating healthier, it does not guarantee you from getting sick but it builds a strong immune system to fight off the thousands of viruses we are face to face with everyday.

As you can see, I have the recipe and macros shown in the image at the top of this post. I will explain how to use the ginger root for if you have never used it before.

First, cut off about an inch of the root, maybe a little less. A little goes a long way with this and it can be quite strong when used in a recipe. From there, you will peel the skin off of the root. You can then throw it in the blender.

Throw everything else in the blender and mix it up well. I do about at least a minute to ensure everything is mixed.

From there, it is the best part, enjoy the smoothie!

There are a couple things I would like to point out.

  1. I used a little dash of cinnamon to spice it up a tad. It is optional for you.
  2. The fresh ginger root is STRONG. It was the main thing I tasted in this smoothie so you may want to increase the serving size of fruits you use to even out the taste.

This smoothie is full of antioxidants and vitamins that will aid you in the flu season. I hope you enjoy it!! Please let me know how you like it and if you see any benefits.

Have a great day!!
-Alex Costa-

How To Make Sweet Potato Fries

Happy Monday everyone! I hope you are all doing well. I did a video this weekend on sweet potato fries and wanted to share this with you.

I post a lot of pictures of what I eat on social media and people ask about the recipes so in this video, I walk you through everything you need to know!

A couple important things to note are that when you bake these in the oven, you may need to adjust cooking time. I did 400 degrees for 20 minutes. I may try these again at 450 for 15ish minutes to get more of a crisp.

The good thing about this is you can mess around with this recipe and do a couple different spices or even do some brown sugar if you have more of a sweet tooth.

I really enjoy these with a little ketchup on the side so try these out and let me know how you like them!!

 

 

Have a great day!
-Alex Costa-

Delicious Smoothie Recipe (Taste Like PB&J)

2 post in 1 day, what?!? haha I put this together and was pretty proud of the design so I wanted to share this recipe with all of you!

This smoothie is pretty simple, the picture below will show you what I used as ingredients and I made a nutrition label for those of you that track macros. If you want a healthier base for the smoothie, you can trade out the normal milk for almond milk or a soy milk. Whatever you would like to try!

This one was delicious and it kinda taste like a PB & J so if you are a fan of peanut butter and jelly sandwiches then you’ll love this!

Also I just wanted to take a second to say hello to all of my new followers! I’ve had a big jump of followers these last couple weeks so I just wanted to say I appreciate each and everyone of you. I hope that you enjoy the content that I bring to the table. I would love to hear any ideas about what you would like me to cover! So if you have any fitness questions then please feel free to ask in the comments below!

 

Have a great day!!

   -Alex Costa-

 

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My Guide to Making Delicious Scrambled Eggs

In todays video, I will be walking you through how I cook my scrambled eggs. It’s a quick and easy breakfast option or something you can hit up as a snack! Hope everyone is doing well and likes the video! Much love, I’ll be back tomorrow with another video.

In other news, my football team has moved to 6-0 as of last night. We played one of the toughest games yet. We played hard, aggressive and with heart. I am very proud of my guys and nothing but respect for our opponents last night.

Have a great day
-Alex Costa-

How to Make PROTEIN OATMEAL

Day #4

Hope everyone is having a good day so far! I am giving you the recipe I use for my protein oatmeal. This is a great breakfast option for students or anyone that doesn’t have a whole lot of time for breakfast. With this option, you can have breakfast ready in minutes!

Check out the video here below and learn how to make this delicious protein packed oatmeal. Don’t forget to subscribe to the youtube channel and the website so you don’t miss any of the videos this month!!

Have a great day!
        -Alex Costa-