Quinoa Breakfast Bowl

I'm currently visiting family in CA and my parents have a limited pantry in comparison to what I am accustomed to at home. Lucky for me, they had some leftover uncooked quinoa, goji berries, and walnuts. I brought along some EAS Vanilla Whey Protein Powder and was able to create my version of a quinoa breakfast bowl. Enjoy!

Ingredients:

Directions:

  1. Combine cooked quinoa, goji berries, and walnuts in a bowl.
  2. In a shaker bottle or separate bowl, mix protein powder and water until protein powder is completely dissolved.
  3. Pour protein powder + water mixture into the bowl with the remaining ingredients.

Easy Coconut Chia Pudding

I’m a big believer in finding out what foods work best for your body. Nutritional science isn’t binary–it’s actually quite complex and will vary depending on the individual. Having made the decision to experiment with a ketogenic diet (high fat, low carbohydrate diet), I have been incorporating chia seeds into many of my meals. Chia seeds are packed with healthy omega 3 fatty acids. Since their carbohydrate content consists primarily of fiber, they have a low net carbohydrate value and are great for incorporating into lower carbohydrate diets. In general, dietary fiber is not a significant source of usable energy in the body because it cannot be digested and therefore does not impact blood glucose levels. Importantly, fiber delays gastric emptying, which effectively increases and prolongs satiety — we feel fuller for longer periods of time.

You can mix them in with smoothies, oatmeal or yogurt, or sprinkle them on top of salads. There are multiple types of chia seed concoctions, but pudding is one of my favorites. Best yet–it only takes minimal ingredients and preparation to make this delicious dessert!

INGREDIENTS

// 3-4 tbsp Chia seeds

// 1/2 cup coconut milk

// Stevia to taste

DIRECTIONS

1. Combine chia seeds with coconut milk and stevia. Mix well and let the chia seeds soak up the liquid in the fridge for around 2 hours. The longer they’re soaking, the more chia seed goodness will get absorbed.




A Day in the Life of Katie Yip

I have received a few requests for me to post what I eat, the meals I make for myself, timing of meals, etc. So here we go!

My days vary based on my teaching schedule but generally have the following format:

Wake up at 7am.

Breakfast consists of a protein shake (handful of spinach, 4 tbsp hemp protein powder (or 1 scoop whey protein powder)), 1/3 cup strawberries, 1/4 cup of blueberries, 1/3 cup coconut milk, ice cubes, and water). I’ll take some supplements in the morning with my protein shake such as Vitamin B to help convert my food into energy. 

I prefer to have breakfast in a liquid form because I generally perform my workouts in the morning. For me, I’ve found that working out in the morning gives me more energy and sets a positive and productive tone for the rest of my day. I choose to have a shake in the morning because blending foods helps to pre-digest the food so the body can direct its energy towards the workout rather instead of towards digestion. 

Each day is a different workout, but I try to include a Pilates segment into each one whether it be a quick 20 minute mat or a full 1 hour workout to realign my body: 

Monday - Pilates and Vinyasa Yoga 

Tuesday - Strength Training and Pilates

Wednesday - Pilates and Vinyasa Yoga

Thursday - Strength Training and Pilates

Friday - Pilates and Vinyasa Yoga

Saturday - Rest

Sunday - Restorative Yoga or Rest

Since I have an aversion to running, I’ve found an alternative, yet effective, way to incorporate cardiovascular training: Vinyasa Yoga and Pilates (performed dynamically!). In fact, I often find that my heart rates reaches up to 166 (85% of my maximum heart rate) in both of those forms of exercises!

After my workouts if I’m hungry I’ll grab either a bar (QuestBar!!), hard boiled egg, kombucha, some walnuts or slices of a green apple. If I’m not hungry, I usually just wait a few hours until lunch. I don’t stress over consuming a post-workout meal since I typically consume a pre-workout meal. Unless I plan to workout again in the afternoon or did not consume anything before my workout (i.e. fasted state) I don’t worry about eating until it is convenient for me. 

After my workouts, I begin training my clients or I go to one of my graduate school classes. 

In between clients and classes, I will have a small break for lunch. I have usually prepared a lunch box the evening before to make sure my meals come from whole foods and are properly balanced. All my meals follow the same format: one palm-sized portion of protein dense foods (3-4oz of chicken, fish, or grass-fed beef), 1 cupped handful of a starchy carbohydrate (baked sweet potatoes with salt and cinnamon or two small Ezekiel tortillas), unlimited amount of vegetables, and then about half an avocado. For example, I’ll have baked salmon, roasted sweet potatoes, steamed veggies, and half an avocado. On either a rest day or a day where I didn't have a strenuous workout, I'll omit the starchy carbohydrates and replace them with a higher amount of healthy fats. For example, I'll have a giant greek salad (romaine lettuce, banana peppers, red onion, roasted red bell peppers, 1 oz feta cheese, & 1/2 avocado) with 1 tbsp olive oil and 1 can of smoked sardines.

In between classes or training my clients, I’ll answer emails, read, or even nap if I have enough time!

By the time I come home, I will usually begin making dinner and preparing my lunch for the following day. My dinner generally consist of the same format as lunch, however, I may consume more or less starchy carbohydrates depending on the intensity of my workout earlier in the day. I’m a huge fan of the “Breakfast for Dinner” concept and will make baked eggs with kale, along with some protein waffles topped with fresh berries (Waffles: 1/2 scoop of vanilla protein powder, 1/4 c of almond meal, 1 egg, & 1 tsp baking soda, and then into a waffle iron!). Additionally, I will take fish oil supplements as they should be consumed with a meal to increase absorption. After dinner, I spend some time studying, reading, or catching up with my favorite TV shows. 

I try and get 7-8 hours of sleep and then I’m up the next morning for another day!

Supplement information obtained from: http://www.bengreenfieldfitness.com/2013/11/when-to-take-vitamins/