{"id":2523,"date":"2013-06-04T07:06:27","date_gmt":"2013-06-04T14:06:27","guid":{"rendered":"http:\/\/arizonafoothillsmagazine.com\/fitness\/?p=2523"},"modified":"2013-06-04T07:06:27","modified_gmt":"2013-06-04T14:06:27","slug":"healthy-recipes-that-rock","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/nutrition\/healthy-recipes-that-rock\/","title":{"rendered":"Healthy Recipes that Rock!"},"content":{"rendered":"<p>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\u2019s a fit chick <i>and<\/i> 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\u2026<\/p>\n<p><b>What Michele Rusinko Eats Before and After Exercise<br \/>\n<\/b>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.<\/p>\n<figure id=\"attachment_2528\" aria-describedby=\"caption-attachment-2528\" style=\"width: 400px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/nutrition\/healthy-recipes-that-rock\/attachment\/michele-rusinko-3\/\" rel=\"attachment wp-att-2528\"><img  loading=\"lazy\"  decoding=\"async\"  class=\" wp-image-2528  pk-lazyload\"  alt=\"Michele Rusinko is all about healthy balance\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  width=\"400\"  height=\"600\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 400px) 100vw, 400px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/06\/michele-rusinko.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144413\/michele-rusinko.jpg 500w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144413\/michele-rusinko-200x300.jpg 200w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144413\/michele-rusinko-380x570.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144413\/michele-rusinko-80x120.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144413\/michele-rusinko-53x80.jpg 53w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144413\/michele-rusinko-73x109.jpg 73w\" ><\/a><figcaption id=\"caption-attachment-2528\" class=\"wp-caption-text\">Michele Rusinko is all about healthy balance<\/figcaption><\/figure>\n<p><b>My favorite pre-training eat is\u2026<br \/>\n<\/b><span style=\"text-decoration: underline;\">My Protein Smoothie<\/span>:<br \/>\n1 cup berries (blueberries, strawberries, raspberries)<br \/>\n\u00bd banana (optional)<br \/>\n3 handfuls baby spinach<br \/>\n2 tablespoons pepitas (raw, unsalted)<br \/>\n2 tablespoons sunflower seeds<br \/>\n1 tablespoon chia seeds<br \/>\n1 tablespoon flax seed<br \/>\n1 tablespoon hemp seed (hulled)<br \/>\n1 cup water<br \/>\n1 cup ice (optional)<\/p>\n<p>Directions: Combine all the ingredients in a blender and whirl until smooth<\/p>\n<p><b>My favorite<i> on-the-go<\/i> pre-training eat\u2026<br \/>\n<\/b>I focus on eating a whole foods, plant-based diet, but I always have on hand the So Delicious brand <a href=\"http:\/\/sodeliciousdairyfree.com\/products\/cultured-coconut-milk\/plain-greek-cultured-coconut-milk\">Plain Greek Cultured Coconut Milk<\/a>. It comes in a container similar to yogurt but it&#8217;s dairy free, soy free, gluten free, vegan and non-GMO (whew!).\u00a0It also has six active and live cultures for belly health.\u00a0It\u2019s a great source of fiber but doesn&#8217;t have a lot of protein so I add 3 tablespoons of hemp hearts (raw shelled hemp seeds), which add ten grams of protein.\u00a0Usually I eat a handful of fresh berries or a small banana with it.\u00a0 Delicious, nutritious, on-the-go!<\/p>\n<figure id=\"attachment_2525\" aria-describedby=\"caption-attachment-2525\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/nutrition\/healthy-recipes-that-rock\/attachment\/140830712-2\/\" rel=\"attachment wp-att-2525\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-2525 pk-lqip pk-lazyload\"  alt=\"Coconut &quot;yogurt&quot; is dairy free, soy free, gluten free, vegan and non-GMO!\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144405\/140830712-80x53.jpg\"  width=\"600\"  height=\"400\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/06\/140830712.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144405\/140830712.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144405\/140830712-300x200.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144405\/140830712-380x253.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144405\/140830712-80x53.jpg 80w\" ><\/a><figcaption id=\"caption-attachment-2525\" class=\"wp-caption-text\">Coconut &#8220;yogurt&#8221; is dairy free, soy free, gluten free, vegan and non-GMO!<\/figcaption><\/figure>\n<p><b>My favorite post-training eat is\u2026<br \/>\n<\/b><span style=\"text-decoration: underline;\">Loaded Spinach Salad:<br \/>\n<\/span>6 cups fresh baby spinach<br \/>\n1\/4 cup garbanzo beans<br \/>\n1\/8 cup pepitas, raw &amp; unsalted<br \/>\n1\/8 cup dried cranberries<br \/>\n1\/2 avocado, sliced<br \/>\n1\/8 cup Kalamata olives<br \/>\n1 small tomato, chopped<br \/>\n1\/8 cup cucumber, chopped<br \/>\n1\/8 cup carrots, chopped<br \/>\n1\/8 cup red onion, chopped<br \/>\nDash Himalayan salt (optional)<br \/>\nDash Cayenne pepper (optional)<\/p>\n<p>Directions: Combine salad ingredients in a bowl. Drizzle with balsamic vinegar and fresh squeezed lemon juice.<\/p>\n<figure id=\"attachment_2526\" aria-describedby=\"caption-attachment-2526\" style=\"width: 601px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/nutrition\/healthy-recipes-that-rock\/attachment\/149324579\/\" rel=\"attachment wp-att-2526\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-2526 pk-lqip pk-lazyload\"  alt=\"This salad is loaded with lots of healthy goodies\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144407\/149324579-80x57.jpg\"  width=\"601\"  height=\"428\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 601px) 100vw, 601px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/06\/149324579.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144407\/149324579.jpg 601w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144407\/149324579-300x214.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144407\/149324579-380x271.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144407\/149324579-80x57.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144407\/149324579-100x72.jpg 100w\" ><\/a><figcaption id=\"caption-attachment-2526\" class=\"wp-caption-text\">This salad is loaded with lots of healthy goodies<\/figcaption><\/figure>\n<p><b>My favorite on-the-go post-training eat\u2026<br \/>\n<\/b>I have a new one that I love so much: Quinoa Blueberry Salad! I combine a cup of cooked Ancient Harvest brand <a href=\"http:\/\/www.quinoa.net\/145\/154.html\">Organic Inca Red Quinoa<\/a> (it\u2019s pre-rinsed) with some fresh arugula, avocado slices, blueberries, Kalamata olives, raw, lightly toasted pepitas and sweet onion.\u00a0It&#8217;s like a flavor explosion in your mouth so you don&#8217;t need a dressing. (Sidenote: Please read your labels when purchasing &#8211; true feta cheese is at least 70% sheep&#8217;s milk and the rest is goat&#8217;s milk \u2013 not cow&#8217;s milk!!)<\/p>\n<figure id=\"attachment_2527\" aria-describedby=\"caption-attachment-2527\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/nutrition\/healthy-recipes-that-rock\/attachment\/146784541\/\" rel=\"attachment wp-att-2527\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-2527 pk-lqip pk-lazyload\"  alt=\"Quinoa is a protein-packed superfood!\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144409\/146784541-80x53.jpg\"  width=\"600\"  height=\"400\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/06\/146784541.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144409\/146784541.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144409\/146784541-300x200.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144409\/146784541-380x253.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/06\/24144409\/146784541-80x53.jpg 80w\" ><\/a><figcaption id=\"caption-attachment-2527\" class=\"wp-caption-text\">Quinoa is a protein-packed superfood!<\/figcaption><\/figure>\n<p><b><br \/>\nTo learn more<br \/>\n<\/b><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/nutrition\/how-to-conquer-sugar-cravings\/\">How to Conquer Sugar Cravings<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"4 easy-to-make recipes: just what you need pre- and post-workout\n","protected":false},"author":3,"featured_media":2524,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[64],"tags":[70],"class_list":{"0":"post-2523","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-featured","9":"cs-entry","10":"cs-video-wrap"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Healthy Recipes that Rock!<\/title>\n<meta name=\"description\" content=\"4 easy-to-make recipes: just what you need pre- and post-workout\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/nutrition\/healthy-recipes-that-rock\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy Recipes that Rock!\" \/>\n<meta property=\"og:description\" content=\"4 easy-to-make recipes: just what you need pre- and post-workout\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/nutrition\/healthy-recipes-that-rock\/\" \/>\n<meta property=\"og:site_name\" content=\"Health &amp; 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