Healthy Recipes that Rock!

Michele Rusinko has one balanced bio. The certified health coach and personal trainer teaches Tabata and Spin at Mountainside Fitness, plus she coaches people on how to eat healthy. In other words, she’s a fit chick and a healthy foodie! Here the wellness guru shares her fave pre- and post-workout foods, including her favorite on-the-go eats. Over to you Michele…

What Michele Rusinko Eats Before and After Exercise
My favorite pre-training and post-training eats contain a balance of carbohydrates for energy, protein to build and repair muscle tissue, and healthy fats to keep me full while also providing energy and energy storage.

Michele Rusinko is all about healthy balance

Michele Rusinko is all about healthy balance

My favorite pre-training eat is…
My Protein Smoothie:
1 cup berries (blueberries, strawberries, raspberries)
½ banana (optional)
3 handfuls baby spinach
2 tablespoons pepitas (raw, unsalted)
2 tablespoons sunflower seeds
1 tablespoon chia seeds
1 tablespoon flax seed
1 tablespoon hemp seed (hulled)
1 cup water
1 cup ice (optional)

Directions: Combine all the ingredients in a blender and whirl until smooth

My favorite on-the-go pre-training eat…
I focus on eating a whole foods, plant-based diet, but I always have on hand the So Delicious brand Plain Greek Cultured Coconut Milk. It comes in a container similar to yogurt but it’s dairy free, soy free, gluten free, vegan and non-GMO (whew!). It also has six active and live cultures for belly health. It’s a great source of fiber but doesn’t have a lot of protein so I add 3 tablespoons of hemp hearts (raw shelled hemp seeds), which add ten grams of protein. Usually I eat a handful of fresh berries or a small banana with it.  Delicious, nutritious, on-the-go!

Coconut "yogurt" is dairy free, soy free, gluten free, vegan and non-GMO!

Coconut “yogurt” is dairy free, soy free, gluten free, vegan and non-GMO!

My favorite post-training eat is…
Loaded Spinach Salad:
6 cups fresh baby spinach
1/4 cup garbanzo beans
1/8 cup pepitas, raw & unsalted
1/8 cup dried cranberries
1/2 avocado, sliced
1/8 cup Kalamata olives
1 small tomato, chopped
1/8 cup cucumber, chopped
1/8 cup carrots, chopped
1/8 cup red onion, chopped
Dash Himalayan salt (optional)
Dash Cayenne pepper (optional)

Directions: Combine salad ingredients in a bowl. Drizzle with balsamic vinegar and fresh squeezed lemon juice.

This salad is loaded with lots of healthy goodies

This salad is loaded with lots of healthy goodies

My favorite on-the-go post-training eat…
I have a new one that I love so much: Quinoa Blueberry Salad! I combine a cup of cooked Ancient Harvest brand Organic Inca Red Quinoa (it’s pre-rinsed) with some fresh arugula, avocado slices, blueberries, Kalamata olives, raw, lightly toasted pepitas and sweet onion. It’s like a flavor explosion in your mouth so you don’t need a dressing. (Sidenote: Please read your labels when purchasing – true feta cheese is at least 70% sheep’s milk and the rest is goat’s milk – not cow’s milk!!)

Quinoa is a protein-packed superfood!

Quinoa is a protein-packed superfood!


To learn more
How to Conquer Sugar Cravings

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