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December 5th 2023, Tuesday
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This simple smoothie has just 4 ingredients and is ready in 5 minutes! Perfect for satisfying that sweet tooth while keeping it healthy.

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Ingredients 

  • 2 cups frozen strawberries 250 g
  • 1 cup milk can sub dairy-free, 240 m (Almond milk is great in this smoothie for a lower calorie option.)
  • 2 tbsp honey 30 g (It the perfect level of sweetness to this healthy smoothie.)
  • ¼ tsp vanilla extract (optional)

Instructions

Blend all ingredients until smooth. Taste and add more honey or vanilla as needed to suit your taste.

Tips & tricks

Possible variations on this smoothie: Replace the strawberries with another frozen berry (blackberries are great), throw in a handful of spinach, add a banana, or use orange juice instead of milk.

This peanut butter smoothie is a favorite! It’s  packed with protein, greens, and peanut butter goodness! You are going to taste more peanut butter banana than you do green. However, you are still getting all of the green goodness you would get from any other green smoothie!

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Ingredients 

  • 2 cups sliced frozen bananas
  • 3 tablespoon all-natural peanut butter
  • 2 tablespoons salted peanuts
  • 1.5 cups unsweetened almond milk
  • 1 cup spinach, packed

Toppings

  • Granola
  • Hemp hearts
  • Chocolate chips
  • Fresh berries

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Instructions

Place all ingredients for your smoothie into a blender. Blend on high for 1-2 mintues or until smooth.
Option to add more almond milk to thin things out as needed.Top with your favorite topping such as
peanut butter and roasted peanuts.

Recipe tip

The ingredient combination in this smoothie just works! Some would think that it is a bit weird to combine spinach with peanut butter, but the strong flavors of the peanut butter and frozen bananas cover the spinach flavor!

No time for a leisurely meal? Try this probiotic-rich, grab-and-go delicious smoothie! Whole-grain oats contain prebiotic fiber that promotes gut health.

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Ingredients for two: 

  • 1/2 cup whole milk
  • 1/2 cup Greek yogurt
  • 1/2 cup rolled oats
  • 1 cup frozen peaches
  • 1/2 frozen banana
  • 1/2 cup ice until smooth

Instructions

Put the ingredients in a blender and blitz until smooth. Pour into a glass and enjoy!

A delicious combination

Combine this smoothie with our sport pancakes. These pancakes are ideal for adding a bit of fuel for exercise, without them lying heavy on the stomach.

A smoothie in a bowl is a fun way to switch up your routine! An recipe full of heart-healthy cashews, citrus fruit and gut-healthy Greek yoghurt.

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Ingredients

  • 1/2 cup fat-free Greek yogurt
  • 1/2 cup frozen pineapple chunks
  • 1 tsp vanilla extract
  • 1/2 naval orange – segmented
  • 1/2 ruby grapefruit – segmented

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Instructions

Put the fat-free Greek yogurt, frozen pineapple chunks, vanilla extract, orange and ruby grapefruit in a blender. Blend until the mixture is smooth, and divide between 2 bowls. Top with more orange and grapefruit, plus chia seeds, unsweetened coconut flakes, and chopped cashews.

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Nutrition per serving

  • 240 calories
  • 8 g fat (4 g sat fat)
  • 12 g protein
  • 31 g carbs (5 g fiber)
  • 19 g sugars (0 g added sugar)

An ultimate healthy smoothie rich in fiber, probiotics and omega-3s. Probiotic-rich foods help keep your gut healthy, but it can sometimes be difficult to find options that aren’t dairy-based. This smoothie uses coconut milk yogurt with these live cultures.

Enjoy!

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Ingredients

  • 1 & 1/2 cup non-dairy milk (ex: unsweetened vanilla almond milk)
  • 1 small frozen banana, chopped
  • 1/2 cup frozen strawberries, raspberries, or blueberries
  • 1/4 cup non-dairy yogurt or unsweetened coconut milk
  • 1 Tbsp ground flaxseed
  • 1 scoop (vega) vanilla plant-based protein

Instructions

Add all ingredients to blender and blend on high until smooth. Drink immediately.

Recipe tip

Berries are some of the healthiest foods you can eat, as they’re low in calories but high in fiber, vitamin C, and antioxidants. Many berries have proven benefits for heart health. These include lowering blood pressure and cholesterol, while reducing oxidative stress.

Clean up – Boot up – Move out with this quick and easy smoothie! Start energizing with a mix of vitamins, natural sugars, and minerals from the combination of mango, banana and spinach plus healthy fats and protein from the pumpkin seeds and hemp hearts to feel satiated.

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Ingredients

  • 1 cup unsweetened almond milk
  • 1/2 cup chopped mango, frozen
  • 1 ripe banana, frozen
  • 1-2 large handfuls of baby spinach
  • 1/4 cup pumpkin seeds (optional)
  • 2 tbsp hemp hearts hulled hemp seeds
  • 1/2 scoop vanilla protein powder + 1/4 cup of water

Instructions

Blend all ingredients in a conventional or high-powered blender.

Recipe Notes

For a nut free option, substitute the almond milk with a certified nut free oat milk, rice milk,
hemp milk, soy milk, or coconut milk.

It just keeps on freezing, snowing and freezing again… so no other solution then than to ride with ZWIFT as my colleagues had already mentioned in the previous blogs. ZWIFT is a platform that allows you to cycle virtually with everyone. However, the block strength training that we have to do, does not give you the chance to catch your breath and certainly not to chat with your colleagues. Want  an idea of ​​what a week of training looks like? Check this overview! Fortunately, you only have to read it and not do it yourself ?.

“It just keeps freezing,
so no other solution than
to ride with ZWIFT”

 

 

This weekend, I have to cycle 3 hours ‘easy’ in ED zone (Extensive Duration) and a much stronger ride in ID (intensive endurance training of 2:30 hours). All fancy words which basically means: hard and powerful pedaling at a certain wattage during set intervals.  I can assure you that you feel your legs burning after half an hour – or keep riding in the same heart rate zone and at the same pace. A tough assignment in this cold weather, but afterward I am super proud of myself when I come home and think by myself “I did a great job”. It gives me so much satisfaction. I hope to motivate you to jump on your bike, even if it is only to the bakery on the corner or to take a walk. It feels so good, even if you are afterward completely frozen and your fingers and toes hurt like hell ?.

 

“I hope to motivate you to jump on your bike,
even if  it is only to the bakery on the corner.”

 

This Monday, we also had our first ‘nutrition call’ with all the colleagues and Pulso Preventielab where nutrition advice was given. Not only during exercising, but also how we already have to adjust our diet as from now on and how we should eat just before the event and especially on the bike. It’s impossible to cycle 615 km in 3 days without doing it in a semi-professional way. And it must be said that the guidance of Pulso Preventielab is top!

Keep on moving together!

Greetings,

Bernadette.

During the cold weather of last week, most of us were forced to train indoors.  That can be fun for a while, but a true cyclist goes out whenever he or she can!

An opportunity presented itself last weekend when Frank Deboosere forecasted sunny days with only slightly below zero temperatures.
My training goal was to cycle 2 to 3 hours on both days. And my second, more important, goal was not to hit the ground face-first on an icy patch.

Turns out those thin racing tires can manage quite well on snowy and icy surfaces!.

“In this rather special weather, pictures say more than words,
so I’ll let you enjoy with me:”

 

 

I now understand the privilege of professional riders who enjoy the sun in the south of Spain or the Canary Islands in wintertime. ?

 

Greetings,

Michaël Vandendriessche.

Although (sufficient) training is the basics of everything, people who already have participated in races and/or challenges will fully agree with the quote above. In this respect, Pulso-Preventielab (which is following up on us individually) organized an information session focusing on the other attention points such as food nutrition (sleep being impacted by activity and food).

.

“Although some of the fundamentals on nutrition principles were already shared through the EY-in-Motion platform over the last months, we got new & additional information and insights on our nutrition pattern before and during the event.”

 

Information received gave answers to questions such as:

      • How much food/drinks do I need for the training of x hours?
      • What kind of food/drinks do my body need (and when) during an effort?
      • What is meant by carbo-loading?
      • How will the menu look like during our trip (to optimize recovery)?
      • Based on my body composition, what are the volumes to eat/drink?
      • …

The conclusion of the above was clear:
(i) practice the theory in the upcoming weeks and (ii) make sure your body gets used to the sport nutrition to avoid any problem during the event/challenge. If anyone of you is interested in the above, we can for sure share this useful information!

In addition to the above, we also had our individual intermediate update ‘meeting’ with our coach to discuss  our past training efforts and the planned (increased) intensity of training towards our challenge 7 weeks from now. It was good to hear that the coaches were impressed by the dedication that each of the team members has been showing over the last weeks, despite each other’s busy (professional) agenda and the difficult situation (COVID-19 restrictions, winter, etc).

Hence, I would like to end with another quote:

“If everyone is moving forward together,
then success takes care of itself”.

(Henry Ford)

 

.

This being said, I wish you all a nice (sunny) weekend (with or without sports)!!.

“

PS:
Please don’t consider this picture as a professional nutrition/hydration tip;
but more as a guilty pleasure after sports. ?

 

Ludovic.

 

It always seems impossible until it’s done,
every time I activate Zwift with my daily work out scheme – again power blocks indoor 50 minutes.

It always seems impossible until it’s done,
every time I put on my winter cover shoes by minus 7 degrees to conquer the Kempische woods

It always seems impossible until it’s done,
every time I climb on my race bike in for 3 hours on low heart beats to stimulate my fat burning, and there is a lot to burn.

It always seems impossible until it’s done,
when I try to travel 615 kilometers by race bike in 3 days ? But keep calm and carry on (Winston Churchill), still 117 days to get in the right shape !

.
Philippe. – The (eye of the) tiger cfr. Lieven Cornelis ? 😉