This Post-Workout Cookies & Cream Smoothie Shake
is one of my all-time favorite recipes
AND one of my favorite videos thus far
I love making it post-workout,
sipping on it for an energizing breakfast
or even serving it as a sweet treat for dessert.
It’s important to provide your body
with much-needed protein and
nutrients following a tough workout,
which is exactly why I created this tasty post-workout
cookies and cream shake.
It’s full of potassium,
protein, and omega-3’s
to help your body recover
and feel great,
plus it tastes delicious!
Watch the full episode here:
Good quality protein (like hemp seeds, chia seeds and almond butter)
helps replenish and recover muscles from the strain of the workout
and curbs hunger without weighing you down,
while good quality carbohydrates (like chia seeds and kale)
help re-fuel your body to ensure quick recovery.
P.S. If you’re interested in hosting a cooking class or
an interactive nutrition lecture at your office or residence,
contact me here or
email firstname.lastname@example.org for a quote for your next educational (and FUN) event.
Cooking can be so fun. All it takes are some tips and the right ingredients!
This Almond Pesto Crostini is a great dairy-free alternative to traditional pesto. Serve at any seasonal brunch or dinner as an
appetizer, side dish or Hors d’oeuvre.
The best part of all (other than the fact that it’s super tasty) – all you need
are the ingredients and a blender!
Almond Pesto Crostini Ingredients:
1 cup basil
½ cup raw almonds
½ cup olive oil
1 garlic clove
1 tsp lemon, juice
¼ tsp real salt
Drizzle raw honey
1 loaf bread of choice (multi-grain, spelt or whole grain bread)
1. Blend in all ingredients (expect for honey) in blender
2. Spread pesto evenly onto sliced bread.
3. Drizzle honey on top
Last Friday, the first episode of my cooking series for Glamour Magazine was released!
In this second episode of “Treat Yourself”,
I make a delicious and healthy Drunk Fruit Sangria Salad
made with fresh farmers market peaches, raspberries, almonds and touch of white wine.
Invited to the beach this summer? There’s nothing better than a refreshing fruit salad!
This light and tangy summer treat is a favorite amongst my friends so I’m sure it will be a hit at your next summer gathering too.
For a post-workout breakfast,
your body needs certain high protein and
low carbohydrate foods,
like eggs with kale, colorful veggies and
crackers, to help your muscles recover and
At my event with Sweaty Betty,
I explained that it’s a very important meal
because you don’t want to “reverse” the effects of your workout
with a high caloric meal and something tough to digest.
You also want to choose healthy options
that will keep your endurance and strength up for
your next workout.
What you need to eat after you workout is specific to your own body
and bio-individuality. What you should eat post-workout is also dependent
on the type of workout your doing (a spinning class vs. a light yoga class)
and where you’re working out (in an air conditioned room vs. outside in the heat).
In general, thebest post-workout meal
is high in protein and low carbohydrates.
See below for one of my favorite post-workout breakfasts:
Post-Workout Breakfast: Eggs with Kale, Zucchini,
Tomatoes, Organic Goat Cheese and Crackers What You Need:
- 2 organic, pasture-raised eggs
- 1/2 tsp coconut oil or a few sprays avocado oil
- 1/4 cup sweet white onions, chopped
- 1-2 kale stems, chopped
- 1/2 zucchini, sliced
- yellow tomatoes, sliced
- 1 serving of Marys Gone Crackers Black Pepper (about 16 crackers)
- 1/2 tsp organic goat cheese (optional)
- dash real salt
- dash simply organic black pepper
- scramble eggs in a bowl
- add onions, zucchini, kale stems and tomatoes to pan with a little oil and cook on medium heat until oninos are glassy
- add scrambled eggs to pan with veggies and cook for a few minutes until eggs are cooked and not wet
- add some goat cheese on top and let it melt a little
- sprinkle some sea salt and pepper on top
On Friday, the first episode of my cooking series for Glamour Magazine was released!
In this episode of “Treat Yourself”,
I make a “healthified” version of Key Lime Pie
made with oats, pumpkin seeds and flax seeds in the crust,
and I top it all off with vibrant sliced kiwis for a dose of
healthy vitamin c.
Invited to a dinner party this summer?
Don’t bring cliche wine as the hostess gift. Bring a healthy and home-made treat like
this Kiwi Key Lime Pie it will make your host swoon!
This year, I posted up a few images of magazines that I wanted to be featured in.
Well, my dreams came true – I not only was featured in a few magazines, I’m the host in a new cooking series for one of my favorite magazines!
Tomorrow, it launches…and it’s with one of the magazines I originally pinned up on my vision board.
More about vision boards and how to make one yourself:
Every year, I create a new vision board -
a display of colorful and inspirational images, words, photos and graphics
that resonate with me, uplift me and help me envision what I want my life to be.
I POST UP: images of healthy relationships that I want in my life,
tickets from events that I loved attending and tickets to concerts I want to attend,
inspiring cards from clients to continue to inspire me, photos of people that I want to meet,
images of the type of family I want to create with my husband,
words that remind me to be bold and believe in myself,
images of women loving their bodies and images of success, happiness and positivity.
MY INSPIRATION: I originally learned about vision boards in one of my first lectures with Gabrielle Bernstein.
I’ve always loved putting together collages, so this was a fun project for me.
Also, the question “where do you see yourself in the next 5 years?”
is totally torture for me. I can’t answer it words, but I CAN answer
how I want my life it look like in the form of photos!
WHERE: I strategically place the vision board on the wall right across from my side
of the bed, so it’s the last thing I see before the lights go out,
and its the first thing I see when I take off my eye mask in the morning.
WHY: When you go to sleep seeing colorful, beautiful, inspirational dreamy images
and you wake up with these amazing images, you end up living a dreamy, proactive,
And, well, the things you post up may even manifest in your own life!
TRY IT! So go ahead and grab some magazines that are sitting in your bathroom,
cut them up and post them up! Tag me on instagram so I can see your vision board creation.
P.S. It’s really fun creating vision boards with
friends, family and colleagues!
I’ve had some vision board “parties” where I’ve invited my friends over and
told them to BYOMS (bring your own magazine and scissors!) and we’ve made vision boards together!
Sign up for my newsletter here to get a sneak peek at the first episode of my cooking series with one of my fave magazine.
I believe that the best types of post-workout foods are those high in protein (approx 65%) and good quality carbohydrates (approx 35%)
Why? Good quality protein helps replenish and recover muscles from the strain of the workout and curbs hunger without weighing you down, while good quality carbohydrates help re-fuel your body to ensure quick recovery. When you workout, glycogen is depleted so if not replaced by good quality carbohydrates and energizing foods, your body may begin to break down muscle tissue.
After you workout, you want to put foods into your body that your body will love you for eating so be conscious not only how much you’re eating and what types of foods you’re eating, but the quality of the protein and carbohydrates you’re putting into your body, as well.
If you want a fit, sexy, strong and healthy body, these are some of the best post-workout foods:
Chickpeas – are complex carbohydrates so they give you sustained energy, less cravings and better moods. Eat them straight out of the box/can as a post-workout snack, roast them in the oven and top onto salads, or blend them up with a little garlic and olive oil and make some fresh, home-made hummus. Just make sure to soak them before you eat them for better digestibility.
Lentils – high in protein which helps muscles recover, potassium which helps regulate blood pressure and magnesium which aids in muscle contraction and relieves you from cramping and chronic pain.
Tempeh – tempeh is made from soybeans, and its fermented so its less processed and easier to digest than processed soy, like tofu. High in protein and fiber, so it’s the perfect post-workout ingredient. Sautee with some coconut oil and add vegetable and soba noodles or slice up and add to some eggs.
Hemp seeds - high in fiber and protein to keep you full longer, therefore help to reduce sugar cravings and help your muscles recover
Coconut water – rich in potassium and electrolytes to help balance your bodies pH, maintain fluid and help muscles function
Coconut oil - anti-inflammatory AND your liver metabolizes the fat as energy, so it will help your muscles recover and energize you post-workout too. Put a teaspoon in your post-workout protein smoothie, or spread a dollop on a brown rice cake with some almond butter and raw honey.
Cinnamon - anti-inflammatory and great for boosting your metabolism so sprinkle some into your post-workout smoothie or on top of some full-fat plain organic yogurt with berries and hemp seeds
Walnuts- full of omega-3s so anti-inflammatory. Sprinkle a few into your smoothie, add some to a trail mix with some spelt pretzels, or sprinkle on top some yogurt or chia pudding.
Turmeric - anti-inflammatory so will help your muscles recover. Also, it’s anti-bacterial so it will help beautiful your skin and prevent breakouts
Post-Workout Meal Ideas:
Morning: eggs with turkey bacon and veggies on a brown rice cakes
Last weekend I led a lecture for Sweaty Betty near
the beaches of Montauk in the Hamptons.
At the event, I talked to editors and the owner of Sweaty Betty,
Tamara Hill-Norton, what to eat pre and post workouts,
including the best on-the-go bars, smoothie add-ins and how to make your own
electrolyte sports drinks.
After the lecture, we indulged in healthy ice-cream sundaes.
The guests LOVED them!
Check out more photos from my nutrition talk
and ice-cream sundae bar, featured on Glam.com.
- 3 tablespoons brown rice vinegar or apple cider vinegar
- 3 tablespoons tamari
- 2 tablespoons toasted sesame oil
- 1 teaspoon garlic, minced
- 1 teaspoon ginger, minced
-1 teaspoon coconut palm sugar or honey
1. Place seaweed in a bowl and add cold water. Let it sit for 10 minutes while it “rehydrates”
2. In separate bowl, mix vinegar, tamari, sesame oil, garlic, ginger and coconut palm sugar.
3. Drain seaweed after the 10 minutes is up.
4. Place kale in bowl, add seaweed and pour dressing on top.
Quinoa Bolognese with Kale – a healthified version of the Italian favorite, which is typically made with cream,
non-organic meat and pasta.
This is a perfect recipe to make when you’re craving Italian food and perfect for
the meat eaters in your life.
And best of all, it’s made with healthy, delicious ingredients AND ready in less than 20 minutes!
When my body “needs” meat (the times when I’m feeling physically, mentally and
emotionally weak (especially around my menstrual cycle), I choose good quality,
local, organic, grass-fed meat to put into my body.
Last night I was craving Italian food. And, after days of hiking and traveling in
Aspen, my body needed something delicious and filling, so I decided to make a healthy
version of Bolognese and instead of pasta, topped it with quinoa!
Quinoa Bolognese with Kale What You Need:
- 1 box quinoa
- 1/2 lb ground grass-fed beef
- 3 kale leaves, chopped
- 10 cherry tomatoes
- 3 large mushrooms, sliced
- 1 cup basil, chopped
- 1 cup parsley, chopped
- 3 cloves garlic, minced
- 1 onion, chopped
- 2 cups tomato sauce
- 1/2 tsp olive oil
- 1/2 tsp sea salt
- 1/2 tsp pepper
1. Cook quinoa according to instructions.
2. While quinoa is cooking, in a a sautee pan, cook onions with a 1 tbs water and 1/2 tsp olive oil and a pinch of sea salt and pepper.
3. Once onions are cooked and soft, add meat, rest of sea salt and pepper and let cook approximately 7 minutes until meat turns pink to brown.
4. Add basil, parsley, kale and mushrooms and cook for 3-5 minutes.
5. Add tomato sauce and stir it all up.
6. Once quinoa is done, place quinoa in a bowl and add bolognese mixture on top.
*PLEASE NOTE: THIS EVENT HAS BEEN POSTPONED! STAY TUNED FOR NEXT CONFIRMED DATE!
Join me for sunrise yoga and healthy breakfast treats next week, Tuesday, July 22nd at 7:30am in Union Square Park, NYC!*
Wake up feeling rejuvenated with light yoga and sun salutations under the sunrise led by Danielle Tafeen (Jivamukti Instructor, Luluelmon Ambassador and Owner of ProvitaNYC). Afterwards, enjoy delicious, healthy breakfast bites by me (Arielle Haspel, Nutrition and Lifestyle Expert of Bewellwitharielle.com). Class will be held outside.
Danielle is one of my favorite yoga instructors – she conducted a class the morning of my wedding and comes over weekly to conduct private sessions for me and my husband!
Join us and start off your day feeling light, fresh and rejuvenated!
Sunrise Yoga and Healthy Breakfast Treats Date: Tuesday, July 22nd at 7:30am Location: Union Square, NY (Exact location will be emailed to you) Sign Up below: *PLEASE NOTE: THIS EVENT HAS BEEN POSTPONED!
All levels are welcome so bring your friends for an awesome morning all together!
Yoga will last 1 hour (until 8:30am) and you can stay to enjoy the breakfast treats or take them to go!
Danielle and I can’t wait to chatturunga with you. Questions: Email email@example.com
*PLEASE NOTE: THIS EVENT HAS BEEN POSTPONED! Stay tuned for confirmed date
be energized. be fabulous. be well.
These Chocolate Chip Ice Cream Sandwich Cookies are
the most delicious, cooling, and easy-to make summer
treats! Perfect guilt-free chocolate dessert for kids and adults:
vegan, dairy-free and gluten-free!
- Place cookies on a tray or in a bowl and freeze for at least 1 hour
- Take cookies out of freezer and spread 2 tbsp of ice cream on the bottom(flat) side of one cookie
- Taking the other cookie, smush the ice cream down forming a “sandwich”. (Ice cream is going to drip off the sides- totally normal)
- Using the side of a spoon or sharp edge of a knife, lightly “shave” or “de-cream” the remnants of the ice cream off the sides
so the sides of the sandwich are “flat”
- Place chocolate chips in a bowl and dip each cookie sandwich in the chocolate chips until the sides of the sandwich are coated.
- Place the sandwiches on a tray or in a muffin tin and freeze until ready to serve.