(SEE BOTTOM FOR RECIPE)

                 Exercise provides you with great benefits like fat loss, building lean muscle, improved brain function, and various other long term health benefits. If you workout and push yourself while doing it, soreness is inevitable. Especially after a workout session incorporating HIIT like the one from my previous post(; To tell you in technical, science terms,

                “When you take your workout to the next level, and push yourself beyond what feels easy and comfortable, you are actually causing tiny tears in your muscle. The more intense the training, the greater the amount of damage” (bodyrock.tv)

Here are some ways in which you can lessen the pain:

• Stretch before and after your workout.

• Hydrate before you Die-drate

• Work out with correct form. –

Muscle treatments the day after:

• Use your sore muscles. Modified of course, don’t want to hurt yourself just get out the kinks.

• Ice during recovery.

• Indulge in some self-massage.

Ancient Grains

                    This may seem lame and I may get grief for this, but, I love ancient grains, all of them: farro, barley, quinoa, bulgur, teff, freekeh, and many more. A benefit to these is all the different recipes and concoctions that can be made with different veggies and these grains to form a nutritious, satisfying meal.

                    Since not all of these grains are gluten free, at least they’re a healthier alternative. For me and other GF members, these grains are an excellent source of complex carbohydrates.

                    Though I try to be gluten free as much as I possibly can, if I’m at a family party or during the holidays, I’m likely to indulge on some home baked goods. Since I don’t have a severe allergy to gluten, I can afford to do this kind of thing. It does, however, make me feel bloated and sleepy for the rest of the day. That is why, for the most part, no bread.

                    According to the Whole Grains Council they generally define ancient grains loosely as; “grains that are largely unchanged over the last several hundred years.”

                    I define ancient grains as any grain that is particularly difficult to pronounce.

Here is a recipe for this beautiful “sesame kale glow bowl”. This recipe is gluten free and vegan, as well as being one of the best grain bowls I’ve ever made. I did sub tofu for tempeh because tempeh scares me lol.

Ingredients:

1 cup quinoa

1 tablespoon coconut oil/sesame oil

1/2 of a red onion

1 clove garlic, minced

3 cups kale, de-stemmed + torn

2 cups broccoli florets (about 1 small head)

4 ounces of tempeh, chopped/crumbled

Tamari-ginger sauce

2 tablespoons tamari/low-sodium soy sauce

2 tablespoons water

juice from 1/2 – 1 lime, depending on your liking

1/2 tablespoon dijon mustard

1 teaspoon fresh ginger, minced (or powdered)

1/2 teaspoon black pepper

dash of red pepper flakes (optional)

2 tablespoons sesame seeds (black or white)

Instructions

1. Combine 1 cup quinoa with 2 cups water in a medium-sized pot. Bring to a boil and reduce heat to simmer for about 15 minutes or until all water has been absorbed.
2. Meanwhile, in a small saucepan, melt the coconut oil on medium-high heat. Add the red onion and sauté for 2-3 minutes. Add the garlic, kale, broccoli and tempeh. Sauté for about 3 minutes.
3. In a small bowl, combine the tamari, water, lime juice, dijon mustard, ginger, pepper, red pepper flakes and sesame seeds. Add mixture to saucepan with vegetables and mix until well combined. Cook for about 2 more minutes.
4. Once quinoa is finished cooking, scoop it into 2-3 bowls and top with the vegetable mixture. Add extra tamari/soy sauce as needed.
5. Enjoy!