Recovery Day – Why You Should Eat More Fish

Red meat, chicken, and turkey are three main protein sources you probably hear about on the daily. However, one protein source many people stray away from is fish.

While fish shouldn’t be meal-prepped due to its potent smell, eating fish has some astounding health benefits. For example, it lowers your risk of heart attack and strokes, improves your recovery time due to Omega 3 fatty acids, protects you from age-deterioration, and overall improves body and brain health. Furthermore, people who eat fish 2-3 times a week are proven to live longer than those who do not (NIH.gov).

Let’s give fish another shot. Below is an easy lemon & thyme fish recipe that is great for on-the go. 

Lemon & Thyme Fish | Yields 1 
1 uncooked fish fillet (cod, tilapia, salmon, etc.)
1 lemon
Fresh thyme
Salt 
Pepper 
Olive oil 

  1. Preheat oven to 425.  
  2. Cut the lemon in half. Squeeze the juice out of one half of the lemon and place the other half of the lemon to the side. 
  3. Place fish fillet in center of aluminum foil. Put olive oil, salt, pepper, and lemon juice on the fish. Place fresh thyme and the other half of the lemon in the aluminum foil. 
  4. Seal the fish in foil. Bake in oven for 12-15 minutes, or until fish is tender. 
  5. Let rest for 5 minutes. Serve with a side of green vegetables and either potatoes or rice. Enjoy!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

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3 Rounds for reps:
1:00 Burpee
1:00 Sit-up
1:00 Lunge
1:00 Push-up
1:00 Rest
1) Time-lapse video yourself completing the workout.
2) Keep track of reps and score total reps at the end of each round.
3) Post video and scores to Instagram using #bovinebodyweightwod or post to Facebook group
4) Completing the steps above gets you (members only) a FREE Fitaid!

Recovery Day – Caving into Your Cravings

It’s that time of year where all we want to do is sit down and eat sweets at every opportunity given–and with this holiday season in full swing, it’s hard not to.

Last week, I suggested that if you’re hungry you should load up on more vegetables and fruits if you’re still hungry after a plate of food. However, sometimes we want something a little sweeter and *need* to cave into our cravings. Below is a gooey, satisfying cookie that is sugar-free for your indulgence. Although it is still a dessert, it’s less sugary that a slice of pecan pie and a good substitute for other caloric-dense desserts. 

Banana Chocolate Cookies | Yields 12-16

2 medium bananas mashed
2 eggs
1.5 cups old fashioned rolled oats
1 tsp cinnamon
2 tsp chia seeds
2 Tbsp flax seeds
3 Tbsp (naturally sweetened) chocolate chips

1. Preheat an oven to 425 degrees. Mix eggs, banana, and oats.
2. Add in cinnamon, chia seeds, and flax seeds. Add in chocolate chips last until just mixed.
3. Roll dough into cookies and place on baking sheet. Bake until golden-brown on the edges.
4. Let rest on a baking sheet until soft. Enjoy!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!