Ditch The Diet
450 Campbell St., Unit 6 K9a 4c4 Cobourg, ON, Canada

Q: What’s the best thing to eat after my workout to help speed up recovery? A: When you work out, your muscles use their stored glycogen as fuel. Plus, exercise can break down your muscle proteins. What and when you eat can both help refuel your muscles AND repair them!... Your muscles are especially receptive to refueling in the 30 to 45 minutes right after your workouts, so that’s the optimal time to eat your post-workout snack. What should you eat in your snack? Here’s what research suggests: Protein: Aim for 0.14 to 0.23 grams per pound of bodyweight (or 0.3 to 0.5 grams per kg) of protein to help repair your muscles. For most everyone, that’s between 20 to 40 grams of protein. Carbohydrate: Shoot for about 0.5 to 0.7 grams of carbs per pound (1.1 to 1.5 grams per kg). A good shortcut to follow is to eat 3x as many carb grams as protein. Some ideas: Eggs & oatmeal Protein shake with banana and berries Greek yogurt with fruit All that being said what you eat ALL day will have the biggest impact on your results, of course :-) What’s YOUR favorite thing to eat after a workout?!

Wow do I have something special (and super delicious) for you today! This may even become one of your new favorite recipes. This new brownie recipe is decadent and delicious and it also happens to be vegan, gluten-free, AND packed with fiber! ... It’s super simple and easy to throw together. I actually feel a little embarrassed to tell you the story behind it. Several months ago I made these and they tasted SO GREAT I couldn’t wait to share them with my husband. And let me tell you (he’s not a member of this Page) he’s difficult one to please, food wise. Maybe that’s why he prefers to cook, doesn’t trust my Russian cooking. You won’t believe how good they are! I said. They are made with BLACK BEANS. He immediately curled up his lip and was like, NO THANK YOU. I like my brownies without the freaking beans. It wasn’t until weeks later (and several batches) that I got him to actually try the brownies (leaving out the black bean part this time). They were a huge hit and I didn’t tell him about the beans until the next day. Lesson learned! If you make these and plan to share them with others, I’d wait to drop the healthy ingredient info on them till AFTER they take a bite. You’ll probably get a lot more people falling in love with them. (But you might not want that, after you give them a try yourself!) Note: I highly recommend using a food processor because the batter is thick and can be hard to stir. If you want to make these vegan, be sure to use vegan chocolate chips for a diary free version. Vegan Black Bean Brownies 1 15-oz can (250 g) black beans, rinsed & drained 2 tbsp raw cacao powder cup (40 g) gluten-free quick oats tsp Himalayan salt cup (125 g) pure maple syrup or honey or Monk Fruit for a sugar free version cup (80 g) nut butter (almond or PB work great) 2 tsp vanilla extract tsp baking powder cup (140 g) chocolate chips Coconut oil (for greasing the pan) Preheat your oven to 350F (175C). Prepare an 8x8-inch (20x20 cm) pan by greasing it with coconut oil. Place all of the ingredients EXCEPT CHIPS in a food processor. Blend until completely smooth. Stir in the chips. Scrape mixture into your prepared pan and place in the oven. Bake for 18-20 minutes before removing. Let sit for 10-15 minutes before cutting into 9 squares. These are so devine. If you keep them in the fridge they will stay nice & fudgy. If you like to bake, keep your eye out for my next email, because I’ve got some really good stuff coming your way soon Enjoy! Lilia, RHN & Fitness Coach.

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What’s sweet, sneaky, and pretty much hiding everywhere in our food? ANSWER: It’s ADDED SUGAR! And it’s not helping you achieve your health & wellness goals. It affects your hormones, your energy, your mood, and even your waistline! ... Plus, if you’ve ever tried to cut back before, you know it can be a real challenge! Not only can cutting out added sugar cause cravings ... but it can leave you feeling tired, moody, and blah. That’s EXACTLY why I created my brand new 5-Day Sugar Detox! It’s a FREE 5-DAY MINI-CHALLENGE to help you eliminate those pesky added sugars from your diet. Download your free copy of it RIGHT NOW! Not only do you get my step-by-step success guide, but you’ll also get email coaching from me (all free!) to guide you through your detox! ---> Link to download <---https://ditchthediet.lpages.co/5-day-sugar-detox-2020/ It’s my little gift to you to help you reach your goals faster for the New Year! You’ll learn new tips, get ideas for delicious snacks, and gain some new info to help you boost your natural energy. There’s power in numbers, so if you have any friends who might want to join you, feel free to forward this link. It’s only available for a short time... so be sure to sign up today! ---> Link to download <---https://ditchthediet.lpages.co/5-day-sugar-detox-2020/

How to Make Liver Lover Red Beet Salad! (video)

Simple, delicious and good for your liver salad from red beets. Click the photo below to get full recipe of my liver lover red beet salad. https://ditchthediet.ca//how-to-make-liver-lover-red-beet/

Q: Which should I do first, cardio or weights? A: As with almost everything fitness related, the answer depends on your goals! However, for the MOST part, people will get added benefits if they put strength training first.... Here are two reasons why: You’ll be stronger and less fatigued when you do weight training first, which can improve your workout performance. This could also help you avoid injury related to being pre-fatigued before you start your workout! Doing cardio last has an added benefit. A study done by the American Council on Exercise found that when people did cardio after strength, their heart rates were higher than they were when they did cardio first. That means they didn’t have to work out extra hard to get their heart rates up into their cardio training zone. PLUS: Because the body uses up stored carbs as fuel for the strength workout, there’s a slight boost in the amount of fat burned during the cardio session. Which do YOU do first!? Are you going to change it up now that you are in-the-know? Let me know below REFERENCE: https://www.acefitness.org//cardio-or-weights-first-cardi/

Devilled eggs are a hugely popular dish. They are served in different forms all around the world. Devilled eggs are very versatile and could be served as a snack, appetizer or a part of the meal. To make this well known recipe more interesting, instead of using chicken eggs, I have used duck eggs. Before jumping into the recipe, why don’t we cover the difference in nutrition and benefits of duck eggs vs. chicken eggs.... Eggs are a nutritious and affordable source of protein that humans have been eating for millions of years. In general, duck and chicken eggs are quite similar. Still, there are a few features that set the two apart. A duck egg can be larger than an average-sized chicken egg. Thus, eating one duck egg is like eating one and a half or even two chicken eggs. Duck egg yolks are larger in size because duck eggs are generally larger than chicken eggs. In general, duck eggs and chicken eggs taste similar. However, the flavor of duck eggs may be more intense than that of chicken eggs. The yolk of a duck egg not only looks bold, but I think it gives the egg a richer flavor and creamier taste than chicken egg yolks. Duck eggs and chicken eggs both have impressive nutritional profiles. Duck eggs and chicken eggs are both packed with protein, fat, vitamins, minerals, antioxidants, and bioactive peptides that contribute in numerous ways to optimal human health. Whether duck eggs or chicken eggs are better comes down to personal choice. There’s no right answer for everyone. I’ve never tried duck eggs before but decided to give it a try and was pretty impressed with the outcome. Check my YouTube channel for a full recipe of Devilled Duck Eggs. Make sure to subscribe to my YouTube channel: https://www.youtube.com/evichenko and press Notifications ON that you won't miss my new cooking, nutrition and fitness videos. Enjoy Lilia.

It’s the season for setting goals and today I’ve got something that will help you to make them a reality! It’s a checklist to stay on-track, no matter what goals you’re working toward. Let’s jump in......Continue reading

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