Questions About Probiotics?
Questions About Probiotics?
Research has shown that probiotics are beneficial in maintaining intestinal health, boosting your immune system and even aid mental health.
This is what Dr. Michael Klaper has to say about probiotics: “Keeping the resident population of bacteria in the intestinal tract healthy is essential, especially after taking a course of antibiotics. A population of “friendly” bacteria is required not only for the health of the intestines, but also to inhibit overgrowth with yeast and “unfriendly,” pathogenic bacteria. Normal bacterial flora also help to prevent increased intestinal permeability (“leaky-gut syndrome”), which can lead to joint inflammation and autoimmune diseases. Consequently, ingesting a preparation containing health-enhancing bacteria is often a very good idea.”
The most health-promoting organisms in our intestines are the family of Lactobacillus bacteria, especially Lactobacillus acidophilus, along with its friendly cousins, L. plantarum, L. salivarius, L. bulgaricus, L. casei, L. bifidus, and others.
The beneficial organisms must be put into the gut in substantial numbers. A good probiotic product has between 3 and 15 BILLION organisms per dose. (This is often expressed as colony forming units or cfu’s.) For severe derangements of the intestinal flora, this dose may need to be doubled. This is why I think eating yogurt as a probiotic is pointless. Standard, commercial yogurt is pasteurized to kill bacteria before it is sold, so it is useless as a probiotic source. The “cultured” or “bacteria-fortified” yogurt products have a few million organisms, at best. Thus, you would need to consume dozens of tubs of yogurt to produce any beneficial effect. Why consume all the dairy protein and sugar inherent in these products when all you really want is the beneficial organisms you can purchase purely in a good probiotic product?
To choose the perfect Probiotic Supplement the following will help you choose wisely:
Key Features To Look For:
- 7 to 12 strains of beneficial probiotic bacteria. Diversity is Key!
- Should always include a Prebiotic such as Inulin
- Should contain at least 100mg or more per serving
- Should have at least an “Acid Protection System” built in
- Preferably not a synthetic enteric coating system laiden with pthallates
What is a Prebiotic?
It is food for the probiotics. These prebiotics actually help the probiotics grow and flourish. They are extremely important in supporting the survival of probiotics.
Prebiotics important properties include:
Healthy bacteria- building potential
They are actually fiber
They are indigestible by bad bacteria
They are food for the probiotics
Eat healthy and you will thrive. Remember quality nutrition is the competitive edge!
Research has shown that probiotics are beneficial in maintaining intestinal health, boosting your immune system and even aid mental health.
This is what Dr. Michael Klaper has to say about probiotics: “Keeping the resident population of bacteria in the intestinal tract healthy is essential, especially after taking a course of antibiotics. A population of “friendly” bacteria is required not only for the health of the intestines, but also to inhibit overgrowth with yeast and “unfriendly,” pathogenic bacteria. Normal bacterial flora also help to prevent increased intestinal permeability (“leaky-gut syndrome”), which can lead to joint inflammation and autoimmune diseases. Consequently, ingesting a preparation containing health-enhancing bacteria is often a very good idea.”
The most health-promoting organisms in our intestines are the family of Lactobacillus bacteria, especially Lactobacillus acidophilus, along with its friendly cousins, L. plantarum, L. salivarius, L. bulgaricus, L. casei, L. bifidus, and others.
The beneficial organisms must be put into the gut in substantial numbers. A good probiotic product has between 3 and 15 BILLION organisms per dose. (This is often expressed as colony forming units or cfu’s.) For severe derangements of the intestinal flora, this dose may need to be doubled. This is why I think eating yogurt as a probiotic is pointless. Standard, commercial yogurt is pasteurized to kill bacteria before it is sold, so it is useless as a probiotic source. The “cultured” or “bacteria-fortified” yogurt products have a few million organisms, at best. Thus, you would need to consume dozens of tubs of yogurt to produce any beneficial effect. Why consume all the dairy protein and sugar inherent in these products when all you really want is the beneficial organisms you can purchase purely in a good probiotic product?
To choose the perfect Probiotic Supplement the following will help you choose wisely:
Key Features To Look For:
- 7 to 12 strains of beneficial probiotic bacteria. Diversity is Key!
- Should always include a Prebiotic such as Inulin
- Should contain at least 100mg or more per serving
- Should have at least an “Acid Protection System” built in
- Preferably not a synthetic enteric coating system laiden with pthallates
What is a Prebiotic?
It is food for the probiotics. These prebiotics actually help the probiotics grow and flourish. They are extremely important in supporting the survival of probiotics.
Prebiotics important properties include:
Healthy bacteria- building potential
They are actually fiber
They are indigestible by bad bacteria
They are food for the probiotics
Eat healthy and you will thrive. Remember quality nutrition is the competitive edge!
(Eat Healthy & Thrive) Amaranth Breakfast Porridge
(Eat Healthy & Thrive) Amaranth Breakfast Porridge
Start your day off moving in a healthier direction! Power up and have energy to spare.
What is Amaranth?
Amaranth is often lumped into the “grains” category, but it is in fact the seed of a cereal-like herb. It’s amazingly versatile and deserves its place as a highly regarded “superfood.”
Amaranth has an extremely high protein complex, with unusually concentrated amounts of lysine, an amino acid rarely found in plants. A combination of amaranth and other low-lysine grain, such as wheat, creates a very high amino acid profile, even higher than those found in meats and other animal products.
Amaranth contains more calcium, and the supporting calcium cofactors (magnesium and silicon) than milk. The calcium found in amaranth is therefore highly absorbable and easily utilized by the body.
A gluten free food, amaranth is also easily digested, making it especially useful for very active people, vegetarians, and pregnant and breastfeeding women.
How to use Amaranth-
Amaranth can be cooked in the same way as rice. This is a good way to try amaranth, if you’ve not eaten it before. To obtain optimum nutrients from this grain, it is recommended that amaranth be soaked for 8 -10 hours.
Cooked Amaranth has a slightly sticky texture. Be careful not to overcook it, as it can become gummy.
Amaranth Breakfast Porridge-
Ingredients:
•1 cup amaranth
•3 cups water
•1-2 Tbsp lemon juice (optional)
•Toppings of your choice: ground flax seeds, sunflower or pumpkin seeds, chopped raw nuts, fresh fruit, unsweetened coconut flakes, goji berries, nut butter, non-dairy milk, cinnamon
Directions:
In a medium bowl, place water, lemon juice, and amaranth and soak overnight (on countertop or fridge) After amaranth has soaked, rinse under cold water and drain. In a small pot, add soaked amaranth and 3 cups of water. Bring to a boil. Once boiling, reduce heat to low, cover and simmer for 20 minutes. Remove from heat, and stir in your favorite toppings.
Start your day off moving in a healthier direction! Power up and have energy to spare.
What is Amaranth?
Amaranth is often lumped into the “grains” category, but it is in fact the seed of a cereal-like herb. It’s amazingly versatile and deserves its place as a highly regarded “superfood.”
Amaranth has an extremely high protein complex, with unusually concentrated amounts of lysine, an amino acid rarely found in plants. A combination of amaranth and other low-lysine grain, such as wheat, creates a very high amino acid profile, even higher than those found in meats and other animal products.
Amaranth contains more calcium, and the supporting calcium cofactors (magnesium and silicon) than milk. The calcium found in amaranth is therefore highly absorbable and easily utilized by the body.
A gluten free food, amaranth is also easily digested, making it especially useful for very active people, vegetarians, and pregnant and breastfeeding women.
How to use Amaranth-
Amaranth can be cooked in the same way as rice. This is a good way to try amaranth, if you’ve not eaten it before. To obtain optimum nutrients from this grain, it is recommended that amaranth be soaked for 8 -10 hours.
Cooked Amaranth has a slightly sticky texture. Be careful not to overcook it, as it can become gummy.
Amaranth Breakfast Porridge-
Ingredients:
•1 cup amaranth
•3 cups water
•1-2 Tbsp lemon juice (optional)
•Toppings of your choice: ground flax seeds, sunflower or pumpkin seeds, chopped raw nuts, fresh fruit, unsweetened coconut flakes, goji berries, nut butter, non-dairy milk, cinnamon
Directions:
In a medium bowl, place water, lemon juice, and amaranth and soak overnight (on countertop or fridge) After amaranth has soaked, rinse under cold water and drain. In a small pot, add soaked amaranth and 3 cups of water. Bring to a boil. Once boiling, reduce heat to low, cover and simmer for 20 minutes. Remove from heat, and stir in your favorite toppings.
Stay Healthy This Holiday Season
The holiday season is upon us. I know it can be hectic and stressful, to say the least. With so much to do, it;s really easy to get frazzled and exhausted. We eat things we know aren’t good for us simply because they are in front of us and it’s the holidays, right? The carb loaded sugar feast that runs from Thanksgiving through New Years can really take it’s toll and it weakens the immune system…the next thing you know, you’re sniffling your way through New Year count down. The good news? It doesn’t have to be like that.
This holiday season, boost your immune system and ward off cravings and hunger at the same time.
Here are a few tips:
1. Juice or blend veggies every day. Drink at least 2 8oz. glasses of veggie juice a day for all the great antioxidants that will feed your immune system. Focus on dark leafy greens. Fresh vegetable juices are so nutrient dense, they keep you satisfied and help curb your cravings.
2. Eat a raw garlic clove a day. Garlic contains allicin–a sulphur compound, and many other health-boosters, which have potent antiviral and antibacterial qualities. *Make sure it’s raw – cooking destroys allicin’s potent effects.
3. Take care of your gut. Over 60% of your immune system is contained in your gut. Boost your immune system by taking probiotics.
4. Get plenty of vitamin C. Juice/Blend up fruits and veggies that are rich in vitamin C. And take supplemental C with flavonoids. They work together to make each more effective.
Here are few foods that are high in Vitamin C:
Strawberries Citrus Fruits Broccoli Bell peppers Papaya Guava Brussell Sprouts Kale Cantaloupe Red cabbage Spinach Pineapple
5. Avoid sweets. Sugar beats out vitamin C in the immune cells and weakens them. I realize it’s the holidays, but it’s well worth it to pass up all the treats.
6. Get extra sleep. A well-rested body has a higher capability to fight off infections and viruses. Go to bed early. Sleep in on the weekend. Powerful healing hormones are released during your deepest sleep. Also hormones that control your appetite get out of whack when you don’t sleep enough, making you crave carbs in particular.
Eat Healthy and Thrive! Remember quality nutrition is you competitive edge. Good health is a choice you can make today.
This holiday season, boost your immune system and ward off cravings and hunger at the same time.
Here are a few tips:
1. Juice or blend veggies every day. Drink at least 2 8oz. glasses of veggie juice a day for all the great antioxidants that will feed your immune system. Focus on dark leafy greens. Fresh vegetable juices are so nutrient dense, they keep you satisfied and help curb your cravings.
2. Eat a raw garlic clove a day. Garlic contains allicin–a sulphur compound, and many other health-boosters, which have potent antiviral and antibacterial qualities. *Make sure it’s raw – cooking destroys allicin’s potent effects.
3. Take care of your gut. Over 60% of your immune system is contained in your gut. Boost your immune system by taking probiotics.
4. Get plenty of vitamin C. Juice/Blend up fruits and veggies that are rich in vitamin C. And take supplemental C with flavonoids. They work together to make each more effective.
Here are few foods that are high in Vitamin C:
Strawberries Citrus Fruits Broccoli Bell peppers Papaya Guava Brussell Sprouts Kale Cantaloupe Red cabbage Spinach Pineapple
5. Avoid sweets. Sugar beats out vitamin C in the immune cells and weakens them. I realize it’s the holidays, but it’s well worth it to pass up all the treats.
6. Get extra sleep. A well-rested body has a higher capability to fight off infections and viruses. Go to bed early. Sleep in on the weekend. Powerful healing hormones are released during your deepest sleep. Also hormones that control your appetite get out of whack when you don’t sleep enough, making you crave carbs in particular.
Eat Healthy and Thrive! Remember quality nutrition is you competitive edge. Good health is a choice you can make today.
Lower Your Cholesterol
Lower Your Cholesterol:
The American Heart Association estimates that 102.2 million (almost 50%) of adults in the United States have total cholesterol levels above 200 mg/dL, placing them at risk for cardiovascular disease – elevated cholesterol is one of the most important risk factors for heart disease.
In the Framingham Heart Study, deaths due to heart disease were absent in subjects with total cholesterol levels below 150 mg/dL, but as cholesterol increased above 150 mg/dL, heart disease rates began to increase.
A high nutrient diet is by far the most effective method of reducing cholesterol while avoiding side effects. And should be your front line of defense, rather than reaching for a pill bottle. Drugs are not as effective for reducing cholesterol as a high nutrient diet. After six weeks of taking cholesterol-lowering statin medications, cholesterol levels decreased by 26% compared to a 33% with a high nutrient diet. Statins have many side effects and are associated with liver dysfunction, acute renal failure, cataracts, diabetes, and impaired muscle function.
Not only will a high nutrient diet lower cholesterol, it will also decrease heart disease risk by improving other factors such glucose levels, blood pressure, and body weight.
The safest and healthiest strategy for reducing cholesterol:
•Eat a high nutrient, vegetable-based diet with plenty of raw vegetables and cooked greens.
•Eat berries and pomegranates. The antioxidants in berries and pomegranates, such as anthocyanin and punicalagin, are especially effective in improving both LDL and HDL cholesterol.
•Avoid trans fats and minimize saturated fats. High cholesterol and heart disease deaths are more closely associated with saturated fat intake than any other part of the American diet.
•Avoid refined carbohydrates. Refined carbohydrates have been found to be just as damaging to the cardiovascular system as saturated fats.
•Eat at least one ounce of raw nuts and seeds daily. The phytosterols found in nuts and seeds lower blood cholesterol by blocking both cholesterol absorption during digestion and the re-absorption of cholesterol produced by the liver.
•Limit your intake of animal protein to at most 6 ounces per week. If you have heart disease or significantly high cholesterol, avoid animal products altogether. Animal protein consumption directly increases heart disease risk.
•Eat beans daily. Beans are packed with resistant starch, soluble fiber, and phytochemicals which help to lower cholesterol. A 19-year study found that people who eat beans at least four times a week have a 21% lower risk of heart disease than those who eat them less than once a week.
•Have 1 Tbsp. of ground flaxseed each day. Flaxseeds contain beneficial omega-3 fats, lignans, flavonoids, sterols, and fiber. Clinical trials show that daily flaxseed consumption reduces total cholesterol by 6-11%. Try adding ground flaxseeds to smoothies or sprinkling them on salads.
EAT HEALTHY AND THRIVE! Remember quality nutrition is your competitive edge!
The American Heart Association estimates that 102.2 million (almost 50%) of adults in the United States have total cholesterol levels above 200 mg/dL, placing them at risk for cardiovascular disease – elevated cholesterol is one of the most important risk factors for heart disease.
In the Framingham Heart Study, deaths due to heart disease were absent in subjects with total cholesterol levels below 150 mg/dL, but as cholesterol increased above 150 mg/dL, heart disease rates began to increase.
A high nutrient diet is by far the most effective method of reducing cholesterol while avoiding side effects. And should be your front line of defense, rather than reaching for a pill bottle. Drugs are not as effective for reducing cholesterol as a high nutrient diet. After six weeks of taking cholesterol-lowering statin medications, cholesterol levels decreased by 26% compared to a 33% with a high nutrient diet. Statins have many side effects and are associated with liver dysfunction, acute renal failure, cataracts, diabetes, and impaired muscle function.
Not only will a high nutrient diet lower cholesterol, it will also decrease heart disease risk by improving other factors such glucose levels, blood pressure, and body weight.
The safest and healthiest strategy for reducing cholesterol:
•Eat a high nutrient, vegetable-based diet with plenty of raw vegetables and cooked greens.
•Eat berries and pomegranates. The antioxidants in berries and pomegranates, such as anthocyanin and punicalagin, are especially effective in improving both LDL and HDL cholesterol.
•Avoid trans fats and minimize saturated fats. High cholesterol and heart disease deaths are more closely associated with saturated fat intake than any other part of the American diet.
•Avoid refined carbohydrates. Refined carbohydrates have been found to be just as damaging to the cardiovascular system as saturated fats.
•Eat at least one ounce of raw nuts and seeds daily. The phytosterols found in nuts and seeds lower blood cholesterol by blocking both cholesterol absorption during digestion and the re-absorption of cholesterol produced by the liver.
•Limit your intake of animal protein to at most 6 ounces per week. If you have heart disease or significantly high cholesterol, avoid animal products altogether. Animal protein consumption directly increases heart disease risk.
•Eat beans daily. Beans are packed with resistant starch, soluble fiber, and phytochemicals which help to lower cholesterol. A 19-year study found that people who eat beans at least four times a week have a 21% lower risk of heart disease than those who eat them less than once a week.
•Have 1 Tbsp. of ground flaxseed each day. Flaxseeds contain beneficial omega-3 fats, lignans, flavonoids, sterols, and fiber. Clinical trials show that daily flaxseed consumption reduces total cholesterol by 6-11%. Try adding ground flaxseeds to smoothies or sprinkling them on salads.
EAT HEALTHY AND THRIVE! Remember quality nutrition is your competitive edge!
Benefits of Green Smoothies
Benefits of Green Smoothies:
Eat your vegetables! Our mom’s have been telling us that for years, right? But lets face it, most Americans are not eating near the amount of veggies that they should be. Blending up a healthy, delicious smoothie is a great way to pack greens and other nutritious vegetables and fruits into your diet (especially those that you may not enjoy eating on a regular basis). Smoothies also a great way to sneak veggies into your kids’ diet – we all know how picky kids can be when it comes to veggies!
Eating a well balanced, plant based diet is definitely one the most powerful things you can do for your health (and athletic performance). Research has shown that people who eat plant-based diets have lower weight, reduced risk of chronic diseases, better nutrient intake, and better management of chronic health conditions like high blood pressure, heart disease and diabetes.
By taking simple steps, like consuming more fresh vegetables you can start to experience those benefits.
Blending up a green smoothie for your breakfast every morning is a great way to start you day. Think about it – you’re giving your body a blast of phytonutrients, antioxidants and fiber. I promise, that green smoothie is going to keep you energized and full til lunchtime. It’s the perfect “grab & go” breakfast.
Without a doubt the healthiest smoothies are the ones that contain greens.
I recommend making smoothies that are loaded with leafy greens and only a small amount of fruit. The biggest mistake that people make when making smoothies, is using too much fruit. Too much fruit can cause spikes in your blood sugar. A good rule of thumb is no more than one serving of fruit in your smoothie. For example, 1 serving of berries is 1 cup. A serving a pineapple is 1/2 cup, due to it’s higher sugar content.
b
Blueberry Almond Spinach
2 tablespoons almond butter
1/2 banana (preferably frozen)
1/2 cup frozen blueberries
3 cups spinach
1 cup unsweetened almond milk
Add all ingredients to your Vitamix and blend til smooth. Enjoy!
Eat Healthy and Thrive! Remember quality nutrition is your competitive edge! /br
Eat your vegetables! Our mom’s have been telling us that for years, right? But lets face it, most Americans are not eating near the amount of veggies that they should be. Blending up a healthy, delicious smoothie is a great way to pack greens and other nutritious vegetables and fruits into your diet (especially those that you may not enjoy eating on a regular basis). Smoothies also a great way to sneak veggies into your kids’ diet – we all know how picky kids can be when it comes to veggies!
Eating a well balanced, plant based diet is definitely one the most powerful things you can do for your health (and athletic performance). Research has shown that people who eat plant-based diets have lower weight, reduced risk of chronic diseases, better nutrient intake, and better management of chronic health conditions like high blood pressure, heart disease and diabetes.
By taking simple steps, like consuming more fresh vegetables you can start to experience those benefits.
Blending up a green smoothie for your breakfast every morning is a great way to start you day. Think about it – you’re giving your body a blast of phytonutrients, antioxidants and fiber. I promise, that green smoothie is going to keep you energized and full til lunchtime. It’s the perfect “grab & go” breakfast.
Without a doubt the healthiest smoothies are the ones that contain greens.
I recommend making smoothies that are loaded with leafy greens and only a small amount of fruit. The biggest mistake that people make when making smoothies, is using too much fruit. Too much fruit can cause spikes in your blood sugar. A good rule of thumb is no more than one serving of fruit in your smoothie. For example, 1 serving of berries is 1 cup. A serving a pineapple is 1/2 cup, due to it’s higher sugar content.
b
Blueberry Almond Spinach
2 tablespoons almond butter
1/2 banana (preferably frozen)
1/2 cup frozen blueberries
3 cups spinach
1 cup unsweetened almond milk
Add all ingredients to your Vitamix and blend til smooth. Enjoy!
Eat Healthy and Thrive! Remember quality nutrition is your competitive edge! /br
The Truth About Protein Powders
The Truth about Protein Powders:
If I had a nickel for every time I am asked about “getting enough protein”…… It’s no surprise, our society os protein obsessed. Everybody is worried about somehow being protein deficient. (that aint gonna happen folks!) And big food companies keeps feeding the frenzy… high protein Cheerios anyone? This misconception is particularly rampant among the gym crowd. People think they need more protein to build bigger muscles. (sorry, muscle is built in the gym, not in the kitchen). The sale of protein powders and shakes has skyrocketed in recent years. Not only are these shakes completely unnecessary, you can in fact be doing more harm than good. I recommend that all of my clients (even elite athletes) ditch the protein powders and look to whole plant foods instead.
The following are some notes from Dr. Joel Fuhrman (A former Olympic Skater & leader in the Plant Based Food Movement), who is more than happy to share them with y'all.
“Isolated protein in the form of powders — especially whey and soy protein — that are blended into shakes and smoothies are wildly popular, especially among men attempting to build muscle at the gym. Is this a healthful way to build muscle?
Exercise is the primary factor that determines muscle mass. The first important thing to note is that it is exercise — not food — that stimulates muscle growth. After a workout triggers muscle-building, dietary protein provides the raw materials that muscles need in order to grow. If you are following a Nutritarian diet, which includes many protein-rich whole plant foods, you can easily consume adequate protein for muscle growth by increasing your total caloric intake based on your level of hunger. Another factor is to time your meals — because excess protein calories are not stored as protein (they are stored as fat), it is important to provide the body with raw materials for muscle growth following a workout, as the muscles begin their recovery period. Naturally, we will become hungry within an hour or two of a workout, and having a protein-containing meal closely following exercise is advantageous for recovery and muscle mass. Taking care to include protein-rich plant foods, like green vegetables, beans and seeds will provide sufficient raw material for muscle growth.
What’s wrong with protein powders? Protein intake, especially animal protein, is known to be the major dietary determinant of circulating IGF-1 levels. When we consume animal protein, the body increases its production of a hormone called IGF-1 (insulin-like growth factor 1). IGF-1 is one of the body’s important growth promoters early in life, but later in life IGF-1 promotes the aging process. IGF-1 has been shown to promote the growth, proliferation and spread of cancer cells, and elevated IGF-1 levels are linked to increased risk of several cancers. Our society’s obsession with over-consuming protein is a contributing factor to our epidemic of cancer. In addition to the issue of IGF-1 and cancer, excess protein may negatively affect calcium stores, kidney function and bone health, and promote cardiovascular events. Learn more about IGF-1 and cancer.
IGF-1 is elevated primarily by animal protein and soy protein. It is the amino acid profile of animal protein that sparks IGF-1 production. However, of all plant proteins, the essential amino acid profile of soy is said to be the most “complete,” meaning the closest to animal protein (other plant proteins contain more than adequate amounts of essential amino acids for human nutrition). Therefore, unnecessarily high intakes of animal protein or soy protein could be harmful.
The soy products that are problematic are those that contain unnaturally concentrated soy protein, such as protein powders and meat substitutes — highly processed foods that retain little or none of the beneficial nutrients contained in whole soybeans. There should be a variety of beans in the diet, not just soybeans; furthermore, soybeans should be eaten in their minimally processed forms — edamame, tempeh, tofu and unsweetened soy milk.
Can you build muscle while keeping IGF-1 levels in a safe range?
IGF-1 is very important for growth and maintenance of muscle tissue. However, muscle growth is not dependent on only the amount of IGF-1 circulating in the blood — muscle tissue produces its own IGF-1 in response to strength training to fuel muscle growth.14 So a combination of strength training and a Nutritarian diet will result in lower, cancer-preventive levels of IGF-1 levels circulating in the blood, while still allowing for local production of IGF-1 for muscle-building.
Is there a healthier alternative to protein powders that can support muscle growth?
Whole food sources of protein are the best choice. For blending into shakes and smoothies, instead of nutrient-poor protein powders, I recommend high-protein plant foods such as sunflower seeds, hemp seeds and Mediterranean pine nuts. These same foods can be incorporated into post-workout meals, along with generous amounts of green vegetables, beans and intact whole grains (such as oats, quinoa and wild rice) which are rich in micronutrients as well as protein. For those that insist on using isolated protein powders, hemp, rice and pea proteins are better choices than soy protein, since their amino acid profiles are not as close to that of animal protein.”
Eat Healthy & Thrive! Remember that quality nutrition is your true competitive edge....
If I had a nickel for every time I am asked about “getting enough protein”…… It’s no surprise, our society os protein obsessed. Everybody is worried about somehow being protein deficient. (that aint gonna happen folks!) And big food companies keeps feeding the frenzy… high protein Cheerios anyone? This misconception is particularly rampant among the gym crowd. People think they need more protein to build bigger muscles. (sorry, muscle is built in the gym, not in the kitchen). The sale of protein powders and shakes has skyrocketed in recent years. Not only are these shakes completely unnecessary, you can in fact be doing more harm than good. I recommend that all of my clients (even elite athletes) ditch the protein powders and look to whole plant foods instead.
The following are some notes from Dr. Joel Fuhrman (A former Olympic Skater & leader in the Plant Based Food Movement), who is more than happy to share them with y'all.
“Isolated protein in the form of powders — especially whey and soy protein — that are blended into shakes and smoothies are wildly popular, especially among men attempting to build muscle at the gym. Is this a healthful way to build muscle?
Exercise is the primary factor that determines muscle mass. The first important thing to note is that it is exercise — not food — that stimulates muscle growth. After a workout triggers muscle-building, dietary protein provides the raw materials that muscles need in order to grow. If you are following a Nutritarian diet, which includes many protein-rich whole plant foods, you can easily consume adequate protein for muscle growth by increasing your total caloric intake based on your level of hunger. Another factor is to time your meals — because excess protein calories are not stored as protein (they are stored as fat), it is important to provide the body with raw materials for muscle growth following a workout, as the muscles begin their recovery period. Naturally, we will become hungry within an hour or two of a workout, and having a protein-containing meal closely following exercise is advantageous for recovery and muscle mass. Taking care to include protein-rich plant foods, like green vegetables, beans and seeds will provide sufficient raw material for muscle growth.
What’s wrong with protein powders? Protein intake, especially animal protein, is known to be the major dietary determinant of circulating IGF-1 levels. When we consume animal protein, the body increases its production of a hormone called IGF-1 (insulin-like growth factor 1). IGF-1 is one of the body’s important growth promoters early in life, but later in life IGF-1 promotes the aging process. IGF-1 has been shown to promote the growth, proliferation and spread of cancer cells, and elevated IGF-1 levels are linked to increased risk of several cancers. Our society’s obsession with over-consuming protein is a contributing factor to our epidemic of cancer. In addition to the issue of IGF-1 and cancer, excess protein may negatively affect calcium stores, kidney function and bone health, and promote cardiovascular events. Learn more about IGF-1 and cancer.
IGF-1 is elevated primarily by animal protein and soy protein. It is the amino acid profile of animal protein that sparks IGF-1 production. However, of all plant proteins, the essential amino acid profile of soy is said to be the most “complete,” meaning the closest to animal protein (other plant proteins contain more than adequate amounts of essential amino acids for human nutrition). Therefore, unnecessarily high intakes of animal protein or soy protein could be harmful.
The soy products that are problematic are those that contain unnaturally concentrated soy protein, such as protein powders and meat substitutes — highly processed foods that retain little or none of the beneficial nutrients contained in whole soybeans. There should be a variety of beans in the diet, not just soybeans; furthermore, soybeans should be eaten in their minimally processed forms — edamame, tempeh, tofu and unsweetened soy milk.
Can you build muscle while keeping IGF-1 levels in a safe range?
IGF-1 is very important for growth and maintenance of muscle tissue. However, muscle growth is not dependent on only the amount of IGF-1 circulating in the blood — muscle tissue produces its own IGF-1 in response to strength training to fuel muscle growth.14 So a combination of strength training and a Nutritarian diet will result in lower, cancer-preventive levels of IGF-1 levels circulating in the blood, while still allowing for local production of IGF-1 for muscle-building.
Is there a healthier alternative to protein powders that can support muscle growth?
Whole food sources of protein are the best choice. For blending into shakes and smoothies, instead of nutrient-poor protein powders, I recommend high-protein plant foods such as sunflower seeds, hemp seeds and Mediterranean pine nuts. These same foods can be incorporated into post-workout meals, along with generous amounts of green vegetables, beans and intact whole grains (such as oats, quinoa and wild rice) which are rich in micronutrients as well as protein. For those that insist on using isolated protein powders, hemp, rice and pea proteins are better choices than soy protein, since their amino acid profiles are not as close to that of animal protein.”
Eat Healthy & Thrive! Remember that quality nutrition is your true competitive edge....
Five Reasons to Consider a PLANT STRONG (Vegan/Vegetarian) Diet
Five Reasons to Consider a PLANT STRONG (Vegan/Vegetarian) Diet
Even if you’re not interested in becoming a vegetarian or vegan, there are plenty of reasons to up your intake of plant-based meals. In my private practice, more of my clients are experimenting with meatless cuisine than ever before, and they’re reaping the rewards. Here are five powerful benefits to embracing your inner herbivore–even part-time.
Better health: A study out this year, the largest yet to compare heart disease rates between vegetarians and meat eaters, found that a vegetarian diet can reduce the risk of heart disease (the No.1 killer of both men and women) by a third. Another 2013 study, from researchers at Loma Linda University, followed over 70,000 adults in their mid to upper 50s, and found that over a six year period, the death rate from all causes was 12 percent lower for vegetarians than for meat eaters. And according to the American Institute for Cancer Research, vegetarian and vegan diets significantly reduce cancer risk, including stomach, colon, pancreatic, breast, uterine, and ovarian cancers.
In addition to these long-term health benefits, I’ve seen immediate improvements among my clients in cholesterol profiles, blood pressure, blood sugar levels, immunity, and digestive health. Many have also reported fewer aches and pains, likely due to the anti-inflammatory effect of consuming more plant foods, which may also fight aging, as well as conditions like Alzheimer’s.
Weight loss: In an Oxford University study of nearly 38,000 adults, researchers found that meat-eaters tended to have the highest body mass index (BMI) for their age and vegans the lowest, with vegetarians and semi-vegetarians in between. Another published in the American Journal of Clinical Nutrition compared over 10,000 vegetarians and nonvegetarians, and found that BMI values were higher in nonvegetarians in all age groups for both genders. In addition, weight gain over a 5-year period was lowest among people who adopted a diet containing fewer animal foods.
The reason? Plant-based meals tend to be richer in antioxidants and fiber, which are both tied to weight loss, and researchers have seen an increase in calorie burn after vegan meals. Just be sure your veggie-derived meals are made from whole, nutrient-rich foods, not processed “junk food” like vegan versions of hot dogs, cookies, and donuts.
Improve your mood: In addition to transforming your body, eating more plants can have a powerful impact on your mind. In a study published in the British Journal of Health Psychology, nearly 300 young adults completed daily food diaries for three weeks, which included mood ratings. Scientists found that a higher intake of produce resulted in more energy, calmness, and greater feelings of happiness, effects that positively impacted the volunteers not only on the days they ate fruits and veggies, but also throughout the following day.
According to the latest data, roughly 75 percent of Americans fall short of the minimum recommended five daily servings of produce. Eating more plant-based meals can help fill the gap, and then some.
Look better: In my previous post about how to get gorgeous skin, I shared research about how a higher intake of produce can literally create a healthy glow, because antioxidants improve circulation, and alter skin pigment.
Eating more fresh, raw veggies can also help you avoid nasty substances called advanced glycation endproducts, or AGEs, which are produced when food is cooked to high temperatures using dry heat. AGEs have been tied to premature aging, wrinkles, and in a recent animal study, an increase in belly fat.
Better sex: Eating more veggie-based meals can help you shrink your shape, and studies show that losing just 10 pounds is enough to boost sex hormones and improve your love life. In addition, the most powerful libido-boosting foods are plant-based (check out our list of libido-boosting foods). And avoiding meat may be the key to improving your “aromatic appeal.”
A Czech study compared body odor pads collected from meat-eating and non-meat eating men, and found that samples from the latter group were rated as significantly more attractive and pleasant.
Remember... Good health is a choice you can make today. "Eat Healthy and Thrive"..., It's your one real competitive edge in sport and life. Enhance your Performance and Recover Faster!!!
Even if you’re not interested in becoming a vegetarian or vegan, there are plenty of reasons to up your intake of plant-based meals. In my private practice, more of my clients are experimenting with meatless cuisine than ever before, and they’re reaping the rewards. Here are five powerful benefits to embracing your inner herbivore–even part-time.
Better health: A study out this year, the largest yet to compare heart disease rates between vegetarians and meat eaters, found that a vegetarian diet can reduce the risk of heart disease (the No.1 killer of both men and women) by a third. Another 2013 study, from researchers at Loma Linda University, followed over 70,000 adults in their mid to upper 50s, and found that over a six year period, the death rate from all causes was 12 percent lower for vegetarians than for meat eaters. And according to the American Institute for Cancer Research, vegetarian and vegan diets significantly reduce cancer risk, including stomach, colon, pancreatic, breast, uterine, and ovarian cancers.
In addition to these long-term health benefits, I’ve seen immediate improvements among my clients in cholesterol profiles, blood pressure, blood sugar levels, immunity, and digestive health. Many have also reported fewer aches and pains, likely due to the anti-inflammatory effect of consuming more plant foods, which may also fight aging, as well as conditions like Alzheimer’s.
Weight loss: In an Oxford University study of nearly 38,000 adults, researchers found that meat-eaters tended to have the highest body mass index (BMI) for their age and vegans the lowest, with vegetarians and semi-vegetarians in between. Another published in the American Journal of Clinical Nutrition compared over 10,000 vegetarians and nonvegetarians, and found that BMI values were higher in nonvegetarians in all age groups for both genders. In addition, weight gain over a 5-year period was lowest among people who adopted a diet containing fewer animal foods.
The reason? Plant-based meals tend to be richer in antioxidants and fiber, which are both tied to weight loss, and researchers have seen an increase in calorie burn after vegan meals. Just be sure your veggie-derived meals are made from whole, nutrient-rich foods, not processed “junk food” like vegan versions of hot dogs, cookies, and donuts.
Improve your mood: In addition to transforming your body, eating more plants can have a powerful impact on your mind. In a study published in the British Journal of Health Psychology, nearly 300 young adults completed daily food diaries for three weeks, which included mood ratings. Scientists found that a higher intake of produce resulted in more energy, calmness, and greater feelings of happiness, effects that positively impacted the volunteers not only on the days they ate fruits and veggies, but also throughout the following day.
According to the latest data, roughly 75 percent of Americans fall short of the minimum recommended five daily servings of produce. Eating more plant-based meals can help fill the gap, and then some.
Look better: In my previous post about how to get gorgeous skin, I shared research about how a higher intake of produce can literally create a healthy glow, because antioxidants improve circulation, and alter skin pigment.
Eating more fresh, raw veggies can also help you avoid nasty substances called advanced glycation endproducts, or AGEs, which are produced when food is cooked to high temperatures using dry heat. AGEs have been tied to premature aging, wrinkles, and in a recent animal study, an increase in belly fat.
Better sex: Eating more veggie-based meals can help you shrink your shape, and studies show that losing just 10 pounds is enough to boost sex hormones and improve your love life. In addition, the most powerful libido-boosting foods are plant-based (check out our list of libido-boosting foods). And avoiding meat may be the key to improving your “aromatic appeal.”
A Czech study compared body odor pads collected from meat-eating and non-meat eating men, and found that samples from the latter group were rated as significantly more attractive and pleasant.
Remember... Good health is a choice you can make today. "Eat Healthy and Thrive"..., It's your one real competitive edge in sport and life. Enhance your Performance and Recover Faster!!!
Plant Strong! How to Start a Plant-Based Diet
Plant Strong! How to Start a Plant-Based Diet
These days more and more athletes are turning to a "Plant Based diet" to fuel their bodies and they're using "nutrition" as their competitive edge. Did you know 6X Ironman Champion and triathlon legend Dave Scott is a vegetarian, along with former professional triathlete & champion ultra runner Brendan Brazier. So is Olympic great Carl Lewis, NFL All-Star Tony Gonzalez, MLB All-Star Prince Fielder, Tennis legend Martina Navratilova and NBA great Robert Parish, just to name a few. It's amazing what happens when you give your body what it really needs and wants.
So, maybe you’re considering exploring the many health benefits of a Plant-Based Diet, but not sure where to begin? Depending on your personality and motivation there are a few ways you can get started.
Here are a few ways you can get started:
Baby Steps: There’s nothing wrong with a little trepidation, and taking small steps is better than nothing at all. This approach allows you to make small changes gradually over a few weeks. The first thing I recommend is eating at least one salad every day (easy on the dressing please!) Next, I recommend limiting dairy to no more than once a day, 3 or 4 days per week. After a few weeks, try to cut back even more. Eliminating (or at least, drastically reducing) dairy can make a huge difference in how you feel. *Contrary to popular belief, you do NOT need dairy to get adequate calcium. When you eat a healthy diet, rich in natural foods such as vegetables, beans, nuts, and seeds, it is impossible not to obtain sufficient calcium.
A Step-by-Step Transition: This plan has you adding in more plant based foods into your diet and gradually eliminating other items.
Step One: Eat as you normally do, but start adding more raw veggies and fruits to your meal. *Using a Vitamix and making healthy green smoothies is a great way increase your intake of fruits & veggies. Make your salad your main dish.
Step Two: Eliminate junk food. That means processed foods too! Steer clear of anything that comes in a box. Focus on REAL foods. Start cutting back on breads, pasta, rice and sugar.
Step Three: In addition to your raw veggies, start adding in more cooked veggies.
Cut back on oils and salt.
Step Four: Start reducing the amount of animal products that you are eating. Begin by eating one vegetarian meal every day. Eliminate beef and pork. After a week or two, make even more of your meals vegetarian. Eliminate other animal products (or reduce them to only once a week). This transition can be as gradual or as rapid as you want. *keep in mind that not all vegetarian items in the market are healthy for you. Many are just processed frankenfoods. Again, focus on REAL food.
*For those that are not interested in going completely vegetarian (or vegan), I recommend that 90% of your food intake be plant based. Think about animal products as a condiment, rather than the main course.
EAT HEALTHY & THRIVE! Enhance Performance and Recover Faster. Sound Nutrition is a very powerful tool and your Competitive Edge!
These days more and more athletes are turning to a "Plant Based diet" to fuel their bodies and they're using "nutrition" as their competitive edge. Did you know 6X Ironman Champion and triathlon legend Dave Scott is a vegetarian, along with former professional triathlete & champion ultra runner Brendan Brazier. So is Olympic great Carl Lewis, NFL All-Star Tony Gonzalez, MLB All-Star Prince Fielder, Tennis legend Martina Navratilova and NBA great Robert Parish, just to name a few. It's amazing what happens when you give your body what it really needs and wants.
So, maybe you’re considering exploring the many health benefits of a Plant-Based Diet, but not sure where to begin? Depending on your personality and motivation there are a few ways you can get started.
Here are a few ways you can get started:
Baby Steps: There’s nothing wrong with a little trepidation, and taking small steps is better than nothing at all. This approach allows you to make small changes gradually over a few weeks. The first thing I recommend is eating at least one salad every day (easy on the dressing please!) Next, I recommend limiting dairy to no more than once a day, 3 or 4 days per week. After a few weeks, try to cut back even more. Eliminating (or at least, drastically reducing) dairy can make a huge difference in how you feel. *Contrary to popular belief, you do NOT need dairy to get adequate calcium. When you eat a healthy diet, rich in natural foods such as vegetables, beans, nuts, and seeds, it is impossible not to obtain sufficient calcium.
A Step-by-Step Transition: This plan has you adding in more plant based foods into your diet and gradually eliminating other items.
Step One: Eat as you normally do, but start adding more raw veggies and fruits to your meal. *Using a Vitamix and making healthy green smoothies is a great way increase your intake of fruits & veggies. Make your salad your main dish.
Step Two: Eliminate junk food. That means processed foods too! Steer clear of anything that comes in a box. Focus on REAL foods. Start cutting back on breads, pasta, rice and sugar.
Step Three: In addition to your raw veggies, start adding in more cooked veggies.
Cut back on oils and salt.
Step Four: Start reducing the amount of animal products that you are eating. Begin by eating one vegetarian meal every day. Eliminate beef and pork. After a week or two, make even more of your meals vegetarian. Eliminate other animal products (or reduce them to only once a week). This transition can be as gradual or as rapid as you want. *keep in mind that not all vegetarian items in the market are healthy for you. Many are just processed frankenfoods. Again, focus on REAL food.
*For those that are not interested in going completely vegetarian (or vegan), I recommend that 90% of your food intake be plant based. Think about animal products as a condiment, rather than the main course.
EAT HEALTHY & THRIVE! Enhance Performance and Recover Faster. Sound Nutrition is a very powerful tool and your Competitive Edge!
The Wonders of Turmeric: Ditch the Advil.
The Wonders of Turmeric: Ditch the Advil.
Turmeric has been used not only as a spice for food, but also medicinally for over 2500 years. And it’s no wonder. This little herb packs quite a punch.
The health benefits of turmeric are many. It is a powerful anti-inflammatory, and inflammation is linked to many diseases. We need to do everything we can to reduce inflammation. A healthy, nutrient dense, plant based diet is your best front line defense. Sometimes though, a little extra help is needed. Particularly if you already have issues with inflammation. Personally, I think preventative action is key to our long term health & wellness.
A Potent, Yet Safe Anti-Inflammatory-
Turmeric has demonstrated significant anti-inflammatory activity in a variety of experimental models. Curcumin, the primary pharmacological agent in turmeric, has been shown to be comparable to the potent drugs hydrocortisone and phenylbutazone as well as over-the-counter anti-inflammatory agents such as Motrin. Unlike the drugs, which are associated with significant toxic effects (ulcer formation, decreased white blood cell count, intestinal bleeding), curcumin produces no toxicity.
Health Benefits-
Turmeric has been used to treat a wide variety of conditions, here are just a few:
Lowers cholesterol Inhibits Cancer Cell growth Helps Cystic Fibrosis Sufferers Arthritis Relief Improves Inflammatory Bowel Disease Improves Liver Function
More info here: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78
I use the Turmeric Formula from Organic India (I am in no way affiliated with Organic India and not received any compensation from them – I just like their product)
This formula combines Turmeric with Ginger to create a synergistic effect, allowing better absorption of the curcumin.
http://organicindiausa.com/turmeric-formula/
EAT HEALTHY AND TRHIVE: "Enhance Performance and Recover Faster. Good Nutrition is your competitive Edge!!"
Turmeric has been used not only as a spice for food, but also medicinally for over 2500 years. And it’s no wonder. This little herb packs quite a punch.
The health benefits of turmeric are many. It is a powerful anti-inflammatory, and inflammation is linked to many diseases. We need to do everything we can to reduce inflammation. A healthy, nutrient dense, plant based diet is your best front line defense. Sometimes though, a little extra help is needed. Particularly if you already have issues with inflammation. Personally, I think preventative action is key to our long term health & wellness.
A Potent, Yet Safe Anti-Inflammatory-
Turmeric has demonstrated significant anti-inflammatory activity in a variety of experimental models. Curcumin, the primary pharmacological agent in turmeric, has been shown to be comparable to the potent drugs hydrocortisone and phenylbutazone as well as over-the-counter anti-inflammatory agents such as Motrin. Unlike the drugs, which are associated with significant toxic effects (ulcer formation, decreased white blood cell count, intestinal bleeding), curcumin produces no toxicity.
Health Benefits-
Turmeric has been used to treat a wide variety of conditions, here are just a few:
Lowers cholesterol Inhibits Cancer Cell growth Helps Cystic Fibrosis Sufferers Arthritis Relief Improves Inflammatory Bowel Disease Improves Liver Function
More info here: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78
I use the Turmeric Formula from Organic India (I am in no way affiliated with Organic India and not received any compensation from them – I just like their product)
This formula combines Turmeric with Ginger to create a synergistic effect, allowing better absorption of the curcumin.
http://organicindiausa.com/turmeric-formula/
EAT HEALTHY AND TRHIVE: "Enhance Performance and Recover Faster. Good Nutrition is your competitive Edge!!"
Super-Food Spotlight: MACA
SUPERFOOD SPOTLIGHT: MACA
This superfood is a radish-like root native to Peru.
Maca root is a highly nutrient-dense whole food, rich in vitamins, plant sterols and essential minerals like potassium, calcium, magnesium, and iron. Maca has long been used to increase stamina, boost libido, and combat fatigue. The root is a superb adaptogen, enabling the body to more easily adapt to and regulate the effects of stress.
Maca is a particularly powerful and balanced food for athletes and those who are looking to combat stress or increase stamina.
It contains vitamins B1, B2, B12 and C to ensure proper functioning of the heart, the conversion of carbohydrates into energy, cell growth and adequate production of red blood cells.
Benefits:
•Increased energy and endurance
•Increased fertility
•Relief of menstrual symptoms
•Reduced hormonal disorders during menopause
•Regulation of hormonal balance in the body
•Improvement of the overall health
•Treatment of anemia
•Help with wound healing
•Improvement of memory, mental and academic abilities
•Providing the skin a youthful look
•Contributing to healthy bones and teeth
•Acting as an antioxidant and anticancerogenic, thus reducing the risk of cancer tissues and the development of cardiovascular disease
•A positive effect on increasing muscle mass
Just add a teaspoon to your favorite smoothie & enjoy!
EAT HEALTHY AND THRIVE. Sound Nutritional is a power tool and your Competitive Edge. Enhance Performance & Recover Faster!
This superfood is a radish-like root native to Peru.
Maca root is a highly nutrient-dense whole food, rich in vitamins, plant sterols and essential minerals like potassium, calcium, magnesium, and iron. Maca has long been used to increase stamina, boost libido, and combat fatigue. The root is a superb adaptogen, enabling the body to more easily adapt to and regulate the effects of stress.
Maca is a particularly powerful and balanced food for athletes and those who are looking to combat stress or increase stamina.
It contains vitamins B1, B2, B12 and C to ensure proper functioning of the heart, the conversion of carbohydrates into energy, cell growth and adequate production of red blood cells.
Benefits:
•Increased energy and endurance
•Increased fertility
•Relief of menstrual symptoms
•Reduced hormonal disorders during menopause
•Regulation of hormonal balance in the body
•Improvement of the overall health
•Treatment of anemia
•Help with wound healing
•Improvement of memory, mental and academic abilities
•Providing the skin a youthful look
•Contributing to healthy bones and teeth
•Acting as an antioxidant and anticancerogenic, thus reducing the risk of cancer tissues and the development of cardiovascular disease
•A positive effect on increasing muscle mass
Just add a teaspoon to your favorite smoothie & enjoy!
EAT HEALTHY AND THRIVE. Sound Nutritional is a power tool and your Competitive Edge. Enhance Performance & Recover Faster!
Quiz: Are You Ready to Commit to a Healthy Diet?
Quiz: Are You Ready to Commit to a Healthy Diet?
Are you ready for a new life? Some diet plans urge you to “get started right now” regardless of what else is going on in your life. The first step of the Eat Well Diet, on the other hand, is to make sure you’re ready to commit to the healthy changes that will ensure your success. Are you ready to commit fully to eating better and exercising more? Take our quiz to find out.
* Choose the answer that most closely represents your thoughts.
1. When I consider the pros and cons of making a strong commitment to losing weight, it seems that…
A. Losing weight means giving up a LOT.
B. I have a lot to gain by losing weight, and the “minuses” of committing to a lifestyle plan that will help me do that seem pretty insignificant.
C. They’re about equal.
2. I am excited to lose weight. Now is a good time to start because…
A. Well, it’s not, really. Between my family and my work, I don’t have five minutes for myself. But I suppose now is as good a time as any.
B. I am finally motivated to take charge of my life. I will make time for eating right and exercising—and my family and friends will support me.
C. I have a whole month to reach my goal weight before [fill in your special event] arrives.
3. Taking a brisk walk (or doing some other exercise) for 30 minutes each day sounds…
A. Like a luxury I can’t afford. I’m already so busy I don’t know how I could possibly fit 30 minutes of exercise into my jam-packed schedule.
B. Manageable, definitely. I may even be able to exercise longer on some days.
C. Like something I should do. I’ll try my best to fit it in.
4. Keeping a food diary to track my calories sounds…
A. Like a waste of time. I don’t think I would actually do it.
B. Interesting. I am curious to know exactly what and how much I’m eating. I can commit to this.
C. A bit tedious. Do I have to do it every day?
5. The idea of cooking a few new healthy recipes a week is…
A. Overwhelming. I might be able to find time on weekends, but weeknights are too busy for cooking.
B. Exciting! I enjoy cooking and think flavorful, nutritious recipes will help me stay focused on my weight-loss goals.
C. Reasonable. Even though I’m busy, I would like to start cooking at home more.
6. I’m looking for a new approach to losing weight because…
A. My partner (or doctor) keeps getting on my case about being too heavy and I need to try something.
B. I’m done with fad diets. I want to make changes that will help me to lose weight and keep me healthy for life.
C. I’ve tried all of the “old” ones and they haven’t worked.
_____________________________
What’s the verdict?
* If you chose mostly A’s, You’re NOT QUITE READY.
It sounds like your life is a little stressful right now. Experts agree it’s best to embark on a difficult challenge, such as losing weight, when you have time and people in your life to support you. Otherwise, you may be setting yourself up to fail. But just because you’re not ready to fully committ to a lifestyle overhaul doesn’t mean that you can’t start thinking about the healthy changes that you’ll make when the time is right. How will you plan meals? How might you rework your schedule so you can fit in exercise? Who can you rely on for support and motivation? Think about these questions and try to incorporate one new healthy behavior into your routine each week: try one (quick) new recipe on a Sunday afternoon or plan to take a long walk on the weekend.
* If you chose mostly B’s, You’re READY!
You realize that losing weight will not be easy, but you are prepared for the challenges ahead. You know that it will take a combination of eating right and exercising to lose weight and maintain your weight loss. The timing is right for you to take charge of your life. Let’s get started on the next step, setting your goals!
* If you chose mostly C’s, You’re ALMOST READY.
You sincerely want to lose weight and have spent time thinking about what it will take to do it. Still, you’re not sure if you are ready (or able) to commit to putting in the effort that will help ensure your success. Maybe writing down everything you eat seems like a pain or you have a job that makes getting into a regular exercise schedule very difficult. For now, take baby steps. If keeping a food diary every day seems intimidating, try doing it for just one day to see how it feels. Or go ahead and set a calorie goal and promise to stick with it for one week. At the end of that week, evaluate whether you want to keep going. By starting off slowly and accomplishing small goals, you may see that you have everything it takes to succeed in your weight-loss efforts.
EAT HEALTHY & THRIVE. Enhance Performance & Recover Faster! Sound Nutrition is a "very powerful" Competitive Edge! (By Markus & Texas Boesch/Eat Healthy and Thrive)
Are you ready for a new life? Some diet plans urge you to “get started right now” regardless of what else is going on in your life. The first step of the Eat Well Diet, on the other hand, is to make sure you’re ready to commit to the healthy changes that will ensure your success. Are you ready to commit fully to eating better and exercising more? Take our quiz to find out.
* Choose the answer that most closely represents your thoughts.
1. When I consider the pros and cons of making a strong commitment to losing weight, it seems that…
A. Losing weight means giving up a LOT.
B. I have a lot to gain by losing weight, and the “minuses” of committing to a lifestyle plan that will help me do that seem pretty insignificant.
C. They’re about equal.
2. I am excited to lose weight. Now is a good time to start because…
A. Well, it’s not, really. Between my family and my work, I don’t have five minutes for myself. But I suppose now is as good a time as any.
B. I am finally motivated to take charge of my life. I will make time for eating right and exercising—and my family and friends will support me.
C. I have a whole month to reach my goal weight before [fill in your special event] arrives.
3. Taking a brisk walk (or doing some other exercise) for 30 minutes each day sounds…
A. Like a luxury I can’t afford. I’m already so busy I don’t know how I could possibly fit 30 minutes of exercise into my jam-packed schedule.
B. Manageable, definitely. I may even be able to exercise longer on some days.
C. Like something I should do. I’ll try my best to fit it in.
4. Keeping a food diary to track my calories sounds…
A. Like a waste of time. I don’t think I would actually do it.
B. Interesting. I am curious to know exactly what and how much I’m eating. I can commit to this.
C. A bit tedious. Do I have to do it every day?
5. The idea of cooking a few new healthy recipes a week is…
A. Overwhelming. I might be able to find time on weekends, but weeknights are too busy for cooking.
B. Exciting! I enjoy cooking and think flavorful, nutritious recipes will help me stay focused on my weight-loss goals.
C. Reasonable. Even though I’m busy, I would like to start cooking at home more.
6. I’m looking for a new approach to losing weight because…
A. My partner (or doctor) keeps getting on my case about being too heavy and I need to try something.
B. I’m done with fad diets. I want to make changes that will help me to lose weight and keep me healthy for life.
C. I’ve tried all of the “old” ones and they haven’t worked.
_____________________________
What’s the verdict?
* If you chose mostly A’s, You’re NOT QUITE READY.
It sounds like your life is a little stressful right now. Experts agree it’s best to embark on a difficult challenge, such as losing weight, when you have time and people in your life to support you. Otherwise, you may be setting yourself up to fail. But just because you’re not ready to fully committ to a lifestyle overhaul doesn’t mean that you can’t start thinking about the healthy changes that you’ll make when the time is right. How will you plan meals? How might you rework your schedule so you can fit in exercise? Who can you rely on for support and motivation? Think about these questions and try to incorporate one new healthy behavior into your routine each week: try one (quick) new recipe on a Sunday afternoon or plan to take a long walk on the weekend.
* If you chose mostly B’s, You’re READY!
You realize that losing weight will not be easy, but you are prepared for the challenges ahead. You know that it will take a combination of eating right and exercising to lose weight and maintain your weight loss. The timing is right for you to take charge of your life. Let’s get started on the next step, setting your goals!
* If you chose mostly C’s, You’re ALMOST READY.
You sincerely want to lose weight and have spent time thinking about what it will take to do it. Still, you’re not sure if you are ready (or able) to commit to putting in the effort that will help ensure your success. Maybe writing down everything you eat seems like a pain or you have a job that makes getting into a regular exercise schedule very difficult. For now, take baby steps. If keeping a food diary every day seems intimidating, try doing it for just one day to see how it feels. Or go ahead and set a calorie goal and promise to stick with it for one week. At the end of that week, evaluate whether you want to keep going. By starting off slowly and accomplishing small goals, you may see that you have everything it takes to succeed in your weight-loss efforts.
EAT HEALTHY & THRIVE. Enhance Performance & Recover Faster! Sound Nutrition is a "very powerful" Competitive Edge! (By Markus & Texas Boesch/Eat Healthy and Thrive)
The Many Health Benefits of Apple Cider Vinegar
The Many Health Benefits of Apple Cider Vinegar
Today we are exposed to more toxins than ever before, so it’s become even more important that we take care of our bodies by detoxing with natural medicinal foods like apple cider vinegar.
Make sure you use raw, organic vinegar, never dead, distilled vinegar because the natural enzymes, minerals, and nutrients are destroyed in the distilling process. Any vinegar that is clear and has no “mother” (the strand-like substance in the bottom of the bottle) has no nutritional value.
Apple cider vinegar is rich in natural minerals, vitamins and enzymes. The unique acids in apple cider vinegar can bind to toxins and help the body eliminate them more effectively.
Many people like to take 1-3 teaspoons in a glass of water before meals to aid digestion. Others enjoy adding it to hot water with honey to drink as a tea. You can also use apple cider vinegar to make tasty and nutritious sauces and salad dressings.
Here are 10 ways that Apple Cider Vinegar can benefit your health:
1. Maintain pH Balance: The body constantly strives to achieve a state of homeostasis. One way is by keeping the body’s pH balance within the normal range of 7.35 – 7.45. Apple cider vinegar helps the body maintain a healthy alkaline pH level. Research shows that higher acid levels (lower pH level) leads to a lack of energy, excessive production of mucous and higher incidences of infection, among other things.
2. Detoxes the body: Apple cider vinegar is useful in overall detoxification of the body. Research shows that it can help stimulate cardiovascular circulation and help detoxify the liver. apple cider vinegar aids detoxification by breaking up mucus throughout the body and cleansing the lymph nodes to allow for better lymph circulation. A healthy lymphatic system can remove toxins from the cells in the body and improves immune system response.
3. Weight loss: Apple Cider Vinegar helps to break down fats so that your body can use them rather than store them.
4. Lowers Blood Sugar: ACV was studied by researchers at Arizona State University. The preliminary study, published in the Diabetes Care journal, reported that ACV helps reduce levels of glucose.It appears that the Acetic acid in ACV slows the digestion of starch which can help to lower the rise in glucose that commonly occurs after meals.
5. Cures: Sinus infections, allergies, sore throats, headaches, flu. Reducing the effects of allergies can also reduce the frequency of sinus infections and the symptoms associated with them, such as sore throats and headaches. Boosting the immune system can also curb bouts of the flu.
6. Clears: Acne, dermatitis, warts and other skin problems. Some practitioners recommend mixing one part apple cider vinegar and three parts water and dabbing the solution on each pimple. For warts, some recommend soaking a cotton ball in an apple cider vinegar solution then place over the wart with a band-aid overnight. Continue the treatment for a few more days, to make sure the wart doesn’t return.
A hot bath prepared with a cup of apple cider vinegar and a cup of Epsom salts will draw toxins out through the skin and help jumpstart the cleansing process. This can also help relieve joint pain as well as skin conditions like eczema and acne.
7. Eases arthritis, stiff joints and gout: Regular use of apple cider vinegar can be tied to a decrease in joint pain and gout by reducing inflammation; data suggests the malic acid in the vinegar is able to dissolve the uric acid crystals within the joint and assist in flushing them from the body.
8. Lower blood pressure and cholesterol: One of the most important healing qualities of apple cider vinegar is its ability to lower blood pressure, cholesterol and triglycerides. Try 1-2 teaspoons of vinegar in about eight ounces of water; if you want, add a teaspoon of honey to make it more palatable.
9. Kills candida: This vinegar is rich in natural enzymes that can help rid your body of candida.
10. Heartburn Relief: 1 tablespoon of Raw Apple Cider Vinegar mixed in 4 ounces of filtered water after a meal has been used as a natural remedy for heartburn and as a replacement for toxic heartburn medications.
Eat Healthy and Thrive. Enhance Performance & Recover Faster. Sound Nutrition is a very Powerful Competitive Edge! (By Texas & Markus Boesch/Eat Healthy and Thrive)
Today we are exposed to more toxins than ever before, so it’s become even more important that we take care of our bodies by detoxing with natural medicinal foods like apple cider vinegar.
Make sure you use raw, organic vinegar, never dead, distilled vinegar because the natural enzymes, minerals, and nutrients are destroyed in the distilling process. Any vinegar that is clear and has no “mother” (the strand-like substance in the bottom of the bottle) has no nutritional value.
Apple cider vinegar is rich in natural minerals, vitamins and enzymes. The unique acids in apple cider vinegar can bind to toxins and help the body eliminate them more effectively.
Many people like to take 1-3 teaspoons in a glass of water before meals to aid digestion. Others enjoy adding it to hot water with honey to drink as a tea. You can also use apple cider vinegar to make tasty and nutritious sauces and salad dressings.
Here are 10 ways that Apple Cider Vinegar can benefit your health:
1. Maintain pH Balance: The body constantly strives to achieve a state of homeostasis. One way is by keeping the body’s pH balance within the normal range of 7.35 – 7.45. Apple cider vinegar helps the body maintain a healthy alkaline pH level. Research shows that higher acid levels (lower pH level) leads to a lack of energy, excessive production of mucous and higher incidences of infection, among other things.
2. Detoxes the body: Apple cider vinegar is useful in overall detoxification of the body. Research shows that it can help stimulate cardiovascular circulation and help detoxify the liver. apple cider vinegar aids detoxification by breaking up mucus throughout the body and cleansing the lymph nodes to allow for better lymph circulation. A healthy lymphatic system can remove toxins from the cells in the body and improves immune system response.
3. Weight loss: Apple Cider Vinegar helps to break down fats so that your body can use them rather than store them.
4. Lowers Blood Sugar: ACV was studied by researchers at Arizona State University. The preliminary study, published in the Diabetes Care journal, reported that ACV helps reduce levels of glucose.It appears that the Acetic acid in ACV slows the digestion of starch which can help to lower the rise in glucose that commonly occurs after meals.
5. Cures: Sinus infections, allergies, sore throats, headaches, flu. Reducing the effects of allergies can also reduce the frequency of sinus infections and the symptoms associated with them, such as sore throats and headaches. Boosting the immune system can also curb bouts of the flu.
6. Clears: Acne, dermatitis, warts and other skin problems. Some practitioners recommend mixing one part apple cider vinegar and three parts water and dabbing the solution on each pimple. For warts, some recommend soaking a cotton ball in an apple cider vinegar solution then place over the wart with a band-aid overnight. Continue the treatment for a few more days, to make sure the wart doesn’t return.
A hot bath prepared with a cup of apple cider vinegar and a cup of Epsom salts will draw toxins out through the skin and help jumpstart the cleansing process. This can also help relieve joint pain as well as skin conditions like eczema and acne.
7. Eases arthritis, stiff joints and gout: Regular use of apple cider vinegar can be tied to a decrease in joint pain and gout by reducing inflammation; data suggests the malic acid in the vinegar is able to dissolve the uric acid crystals within the joint and assist in flushing them from the body.
8. Lower blood pressure and cholesterol: One of the most important healing qualities of apple cider vinegar is its ability to lower blood pressure, cholesterol and triglycerides. Try 1-2 teaspoons of vinegar in about eight ounces of water; if you want, add a teaspoon of honey to make it more palatable.
9. Kills candida: This vinegar is rich in natural enzymes that can help rid your body of candida.
10. Heartburn Relief: 1 tablespoon of Raw Apple Cider Vinegar mixed in 4 ounces of filtered water after a meal has been used as a natural remedy for heartburn and as a replacement for toxic heartburn medications.
Eat Healthy and Thrive. Enhance Performance & Recover Faster. Sound Nutrition is a very Powerful Competitive Edge! (By Texas & Markus Boesch/Eat Healthy and Thrive)
PROTEIN: Top Plants that are High in Protein
PROTEIN: Top Plants that are High in Protein
Today I saw a “food guide” posted on Facebook that listed (Proteins, Carbs, Fats). Being someone who champions the real health benefits of a Plant-Strong Diet, I was totally bummed and somewhat disppointed that under the “Protein” column, there was “NO” mention of any other sources of protein other than from animals. Not one mention of PLATE BASED PROTEINS..!!! * "Note as a result of countless studies & research, it's a fact that animal protein is not healthy for us. Animal protein has no real nutritional benefits, nor do our bodies require it." I know that statement is going to open a can of worms. (People are also a bit Protein Obsessed in this country, but that's another article to be written later.)
So in hopes of educating and informing, I decided to post the following. Please read on….
PROTEIN: Top Plants that are High in Protein
Protein is an essential part of any diet and vegetables are a great way to get more protein into your diet. This seemingly insignificant nutrient is deceptively hard-working and is vital to every cell, tissue, bone, and muscle in your body. Protein has many different functions and given that is makes up a massive 40% of our bodies’ dry matter, it begins to become clear how significant protein is. Protein is key to the growth and repair of your muscles, bones, ligaments, tissues, and even your hair, skin and nails. It also boosts your immune system and helps your body fight infection. It maintains bodily functions, such as digestion, metabolism and circulation.
Although I think many people are “Protein Obsessed”, (too much protein isn’t good for your body either and too much protein when processed will turn to Fat, believe it or not, it’s a fact!) Most people are consuming 50% more protein than what they need. That extra protein is stored as fat and also paces an extreme burden on your kidneys. Also people have been so brain-washed that the only way to get protein is via animal sources. Being a strict Vegetarian, I know this statement to be totally incorrect!
Vegetables do have substantial protein levels and can act as great substitutes for animal proteins (without some of the health risks associated with animal protein) and adding more vegetables into your diet is crucial for a number of factors. For one they are highly dense in nutrition with a low calorie count while providing you with a whole range of essential vitamins and minerals that are needed to maintain your basic cell metabolism and strengthen your immune system.
Did you know a cup of broccoli had 3 grams of protein, better yet..did you even know broccoli was a protein source?
Per calorie, broccoli has more protein than steak!
A 1/4 cup of Almonds contain 8 grams of protein!
Various vegetables, nuts, seeds, beans and legumes are all good meatless protein choices. These groups of food each contain different amino acids (the building blocks of proteins) and different levels of protein quality. (There is no need to consume certain foods in special combinations as nutritionists once thought! When your diet includes a variety of each of these types of foods, you can rest assured that you’re getting all the amino acids you need for muscle growth and cell repair.)
If you keep reading you will quickly see (and understand) that protein is EVERYWHERE in our diet, and even without meat you can get enough every day; you just have to look in the right places!
> Here are just some of the best protein-packing vegetables available:
Asparagus- Per serving, asparagus delivers over 3g of protein. This lanky, green vegetable is extremely versatile, as it can be boiled, grilled, sauteed or steamed.
Cauliflower- Excellent in curries and soups and equally appealing eaten mashed or as a steamed side dish; not only is cauliflower versatile and healthy but it contains 3g of protein per serving.
Broccoli and Brussels Sprouts- Tying for fourth place are two more examples of healthy, green vegetables: broccoli and brussels sprouts. Both of these vegetables are protein-rich, low in fat and easily prepared; making them ideal side-dishes.
Artichoke- Artichoke is another vegetable that is high on the list when it comes to protein content. Serving up just under 3g of protein per serving, artichokes are an excellent addition to pasta, salads and soups and provide an earthy, intense flavor.
Watercress- Tiny yet surprisingly rich in protein, watercress is next on the list. Per 100g serving, watercress delivers almost 3g of protein, which, for its size, renders it an excellent source of the nutrient. Perfect for salads, soups and sandwiches, watercress can easily find its way into your diet.
Sweetcorn- It might be slightly more calorific than the other vegetables listed here, but sweetcorn also has its benefits: Per serving, it contains almost 3g of protein and is a delicious addition to many popular recipes.
Kale, Spinach, Chard- are just a few more to add to the list and some of my favorites!
> Here’s some other place to find your protein:
* Nuts / 1/4 cup / Protein
Peanuts, raw – 9 g
Almonds, dry roasted – 8 g
Pistachios – 6 g
Hazelnuts – 5 g
Pine nuts – 5 g
Cashews, raw – 5 g
Walnuts – 4 g
Nuts provide a good dose of protein along with some heart-healthy fatty acids and antioxidants (vitamins A and E). They are also packed full of fiber. Take your pick! Many nuts have a significant source of protein ready to work for your body. Peanuts, almonds, pistachios, cashews, and pine nuts are among the highest in protein, while chestnuts and hazelnuts, although they do still have some protein, are the lowest. Think out of the box when you’re adding nuts to your diet. They can be grated, toasted, ground or eaten raw and are great when combined with salads, wraps, soups and stews and baked goods. But pay special attention to portion size! Nuts are a great source of many nutrients, but do come with a hefty dose of calories, thanks to the healthy fats they contain. A single serving is just 1 oz! Many nuts are best when stored in a refrigerator, which helps keep their fats from going rancid (for up to 6 months).
___________________________________
* Legumes / 1 cup cooked / Protein
Soybeans – 29 g
Lentils – 18 g
Split peas – 16 g
Navy beans – 16 g
Garbanzo beans (chickpeas) – 15 g
Black beans – 15 g
Kidney beans – 15 g
Lima beans – 15 g
Pinto beans – 14 g
Beans- Beans top the list when it comes to protein-rich food sources. Pinto, garbanzo, white, kidney, lima and soy beans are all packed with protein. Per 100g, the average protein content of beans is 9g, but some varieties contain as much as 12g per 100g – making the almighty bean the vegetarian source of protein.
Dried peas, beans and lentils belong to a group of food known as “pulses” or “legumes.” Aside from soybeans, these plants have a very similar nutrient content, which includes a good dose of protein. On average, they have about 15 grams of protein per cup, and tagging along with the essentials protein are fiber andiron. Adding beans, lentils and dried peas to your meals is a great way to replace meat (a beef burrito can easily become a black bean burrito, for example) while still getting your much needed protein. Add pulses to soups, salads, omelets, burritos, casseroles, pasta dishes, and more! Make bean dips (such as hummus, which is made from garbanzo beans, or black bean dip) to spread on sandwiches and use as protein-packed dips for veggies or snack foods.
_____________________________
* Soy Foods / Protein
Soybeans, 1 cup cooked – 29 g
Tempeh, 4 oz cooked – 21 g
Edamame, 1 cup shelled – 20 g
TVP, 1/4 cup dry – 12 g
Soy nuts, 1/4 cup roasted – 11 g
Tofu, 4 oz raw – 9 g
Soy nut butter, 2 tablespoons – 7 g
Soymilk, 1 cup sweetened – 7 g
Soymilk, 1 cup unsweetened – 7 g
Soybeans are a complete protein that is comparable in quality with animal proteins. Eating soybeans (and foods made from soybeans) has been growing trend in America for only five decades, but this protein-rich bean has been a staple in Asia for nearly 4,000 years! This plant powerhouse is used to create a variety of soy-based foods that are rich in protein: tofu, tempeh, textured vegetable protein (TVP, a convincing replacement for ground meat in recipes), soymilk and “meat analogs,” such as vegetarian “chicken” or faux “ribs” are all becoming more popular as more Americans practice vegetarianism.
___________________________________
* Grains / Protein
Amaranth, 1 cup cooked – 9 g
Quinoa, 1 cup cooked – 9 g
Whole wheat pasta, 1 cup cooked – 8 g
Barley, 1 cup cooked – 7 g
Spelt, 4 oz cooked – 6 g
Oats, 1 cup cooked – 6 g
Bulgur, 1 cup cooked – 6 g
Buckwheat, 1 cup cooked – 6 g
Brown rice, 1 cup cooked – 5 g
Whole wheat bread, 1 slice – 4 g
Sprouted grain bread, 1 slice – 4 g
In a culture that focuses largely on wheat, it’s easy to overlook the many types of other grains available to us. Some of these grains are very high in protein and can be included in your diet for both whole-grain carbohydrates and muscle-building protein. Quinoa is unusually close to animal products in proteinquality, making it an excellent grain to replace white rice or couscous. It can also be cooked and mixed with honey, berries and almonds in the morning for a protein-packed breakfast. Other grains high in protein include spelt, amaranth, oats and buckwheat. Choose whole-grain varieties of cereals, pastas, breads and rice for a more nutritious meal.
_______________________________________
* Seeds (1/4 cup) / Protein
Hemp seeds – 15 g
Pumpkin seeds, roasted – 9 g
Flaxseed – 8 g
Sunflower seeds, roasted – 8 g
Sesame seeds, roasted – 6 g
Seeds are another great way to grab a few grams of protein and many other nutrients. Healthful unsaturated fats, as well as phytochemicals, make seeds a powerhouse for heart disease and cancer prevention. Just a quarter cup of pumpkin seeds (also called pepitas) has 8.5 grams of protein. Add this amount to a salad or eat them plain for a quick snack. Sunflower seeds are easy to add to pasta or salads, or sandwich wraps, while sesame seeds are easily ground and sprinkled onto steamed veggies for a protein dusting.
Again, as you can see, protein is EVERYWHERE in our diet, and even without meat you can get enough every day; you just have to look in the right places!
EAT HEALTHY AND THRIVE. Enhance Performance and Recover Faster! Sound Nutrition is The Competitive Edge. (By Markus & Texas Boesch/Eat Health and Thrive)
Today I saw a “food guide” posted on Facebook that listed (Proteins, Carbs, Fats). Being someone who champions the real health benefits of a Plant-Strong Diet, I was totally bummed and somewhat disppointed that under the “Protein” column, there was “NO” mention of any other sources of protein other than from animals. Not one mention of PLATE BASED PROTEINS..!!! * "Note as a result of countless studies & research, it's a fact that animal protein is not healthy for us. Animal protein has no real nutritional benefits, nor do our bodies require it." I know that statement is going to open a can of worms. (People are also a bit Protein Obsessed in this country, but that's another article to be written later.)
So in hopes of educating and informing, I decided to post the following. Please read on….
PROTEIN: Top Plants that are High in Protein
Protein is an essential part of any diet and vegetables are a great way to get more protein into your diet. This seemingly insignificant nutrient is deceptively hard-working and is vital to every cell, tissue, bone, and muscle in your body. Protein has many different functions and given that is makes up a massive 40% of our bodies’ dry matter, it begins to become clear how significant protein is. Protein is key to the growth and repair of your muscles, bones, ligaments, tissues, and even your hair, skin and nails. It also boosts your immune system and helps your body fight infection. It maintains bodily functions, such as digestion, metabolism and circulation.
Although I think many people are “Protein Obsessed”, (too much protein isn’t good for your body either and too much protein when processed will turn to Fat, believe it or not, it’s a fact!) Most people are consuming 50% more protein than what they need. That extra protein is stored as fat and also paces an extreme burden on your kidneys. Also people have been so brain-washed that the only way to get protein is via animal sources. Being a strict Vegetarian, I know this statement to be totally incorrect!
Vegetables do have substantial protein levels and can act as great substitutes for animal proteins (without some of the health risks associated with animal protein) and adding more vegetables into your diet is crucial for a number of factors. For one they are highly dense in nutrition with a low calorie count while providing you with a whole range of essential vitamins and minerals that are needed to maintain your basic cell metabolism and strengthen your immune system.
Did you know a cup of broccoli had 3 grams of protein, better yet..did you even know broccoli was a protein source?
Per calorie, broccoli has more protein than steak!
A 1/4 cup of Almonds contain 8 grams of protein!
Various vegetables, nuts, seeds, beans and legumes are all good meatless protein choices. These groups of food each contain different amino acids (the building blocks of proteins) and different levels of protein quality. (There is no need to consume certain foods in special combinations as nutritionists once thought! When your diet includes a variety of each of these types of foods, you can rest assured that you’re getting all the amino acids you need for muscle growth and cell repair.)
If you keep reading you will quickly see (and understand) that protein is EVERYWHERE in our diet, and even without meat you can get enough every day; you just have to look in the right places!
> Here are just some of the best protein-packing vegetables available:
Asparagus- Per serving, asparagus delivers over 3g of protein. This lanky, green vegetable is extremely versatile, as it can be boiled, grilled, sauteed or steamed.
Cauliflower- Excellent in curries and soups and equally appealing eaten mashed or as a steamed side dish; not only is cauliflower versatile and healthy but it contains 3g of protein per serving.
Broccoli and Brussels Sprouts- Tying for fourth place are two more examples of healthy, green vegetables: broccoli and brussels sprouts. Both of these vegetables are protein-rich, low in fat and easily prepared; making them ideal side-dishes.
Artichoke- Artichoke is another vegetable that is high on the list when it comes to protein content. Serving up just under 3g of protein per serving, artichokes are an excellent addition to pasta, salads and soups and provide an earthy, intense flavor.
Watercress- Tiny yet surprisingly rich in protein, watercress is next on the list. Per 100g serving, watercress delivers almost 3g of protein, which, for its size, renders it an excellent source of the nutrient. Perfect for salads, soups and sandwiches, watercress can easily find its way into your diet.
Sweetcorn- It might be slightly more calorific than the other vegetables listed here, but sweetcorn also has its benefits: Per serving, it contains almost 3g of protein and is a delicious addition to many popular recipes.
Kale, Spinach, Chard- are just a few more to add to the list and some of my favorites!
> Here’s some other place to find your protein:
* Nuts / 1/4 cup / Protein
Peanuts, raw – 9 g
Almonds, dry roasted – 8 g
Pistachios – 6 g
Hazelnuts – 5 g
Pine nuts – 5 g
Cashews, raw – 5 g
Walnuts – 4 g
Nuts provide a good dose of protein along with some heart-healthy fatty acids and antioxidants (vitamins A and E). They are also packed full of fiber. Take your pick! Many nuts have a significant source of protein ready to work for your body. Peanuts, almonds, pistachios, cashews, and pine nuts are among the highest in protein, while chestnuts and hazelnuts, although they do still have some protein, are the lowest. Think out of the box when you’re adding nuts to your diet. They can be grated, toasted, ground or eaten raw and are great when combined with salads, wraps, soups and stews and baked goods. But pay special attention to portion size! Nuts are a great source of many nutrients, but do come with a hefty dose of calories, thanks to the healthy fats they contain. A single serving is just 1 oz! Many nuts are best when stored in a refrigerator, which helps keep their fats from going rancid (for up to 6 months).
___________________________________
* Legumes / 1 cup cooked / Protein
Soybeans – 29 g
Lentils – 18 g
Split peas – 16 g
Navy beans – 16 g
Garbanzo beans (chickpeas) – 15 g
Black beans – 15 g
Kidney beans – 15 g
Lima beans – 15 g
Pinto beans – 14 g
Beans- Beans top the list when it comes to protein-rich food sources. Pinto, garbanzo, white, kidney, lima and soy beans are all packed with protein. Per 100g, the average protein content of beans is 9g, but some varieties contain as much as 12g per 100g – making the almighty bean the vegetarian source of protein.
Dried peas, beans and lentils belong to a group of food known as “pulses” or “legumes.” Aside from soybeans, these plants have a very similar nutrient content, which includes a good dose of protein. On average, they have about 15 grams of protein per cup, and tagging along with the essentials protein are fiber andiron. Adding beans, lentils and dried peas to your meals is a great way to replace meat (a beef burrito can easily become a black bean burrito, for example) while still getting your much needed protein. Add pulses to soups, salads, omelets, burritos, casseroles, pasta dishes, and more! Make bean dips (such as hummus, which is made from garbanzo beans, or black bean dip) to spread on sandwiches and use as protein-packed dips for veggies or snack foods.
_____________________________
* Soy Foods / Protein
Soybeans, 1 cup cooked – 29 g
Tempeh, 4 oz cooked – 21 g
Edamame, 1 cup shelled – 20 g
TVP, 1/4 cup dry – 12 g
Soy nuts, 1/4 cup roasted – 11 g
Tofu, 4 oz raw – 9 g
Soy nut butter, 2 tablespoons – 7 g
Soymilk, 1 cup sweetened – 7 g
Soymilk, 1 cup unsweetened – 7 g
Soybeans are a complete protein that is comparable in quality with animal proteins. Eating soybeans (and foods made from soybeans) has been growing trend in America for only five decades, but this protein-rich bean has been a staple in Asia for nearly 4,000 years! This plant powerhouse is used to create a variety of soy-based foods that are rich in protein: tofu, tempeh, textured vegetable protein (TVP, a convincing replacement for ground meat in recipes), soymilk and “meat analogs,” such as vegetarian “chicken” or faux “ribs” are all becoming more popular as more Americans practice vegetarianism.
___________________________________
* Grains / Protein
Amaranth, 1 cup cooked – 9 g
Quinoa, 1 cup cooked – 9 g
Whole wheat pasta, 1 cup cooked – 8 g
Barley, 1 cup cooked – 7 g
Spelt, 4 oz cooked – 6 g
Oats, 1 cup cooked – 6 g
Bulgur, 1 cup cooked – 6 g
Buckwheat, 1 cup cooked – 6 g
Brown rice, 1 cup cooked – 5 g
Whole wheat bread, 1 slice – 4 g
Sprouted grain bread, 1 slice – 4 g
In a culture that focuses largely on wheat, it’s easy to overlook the many types of other grains available to us. Some of these grains are very high in protein and can be included in your diet for both whole-grain carbohydrates and muscle-building protein. Quinoa is unusually close to animal products in proteinquality, making it an excellent grain to replace white rice or couscous. It can also be cooked and mixed with honey, berries and almonds in the morning for a protein-packed breakfast. Other grains high in protein include spelt, amaranth, oats and buckwheat. Choose whole-grain varieties of cereals, pastas, breads and rice for a more nutritious meal.
_______________________________________
* Seeds (1/4 cup) / Protein
Hemp seeds – 15 g
Pumpkin seeds, roasted – 9 g
Flaxseed – 8 g
Sunflower seeds, roasted – 8 g
Sesame seeds, roasted – 6 g
Seeds are another great way to grab a few grams of protein and many other nutrients. Healthful unsaturated fats, as well as phytochemicals, make seeds a powerhouse for heart disease and cancer prevention. Just a quarter cup of pumpkin seeds (also called pepitas) has 8.5 grams of protein. Add this amount to a salad or eat them plain for a quick snack. Sunflower seeds are easy to add to pasta or salads, or sandwich wraps, while sesame seeds are easily ground and sprinkled onto steamed veggies for a protein dusting.
Again, as you can see, protein is EVERYWHERE in our diet, and even without meat you can get enough every day; you just have to look in the right places!
EAT HEALTHY AND THRIVE. Enhance Performance and Recover Faster! Sound Nutrition is The Competitive Edge. (By Markus & Texas Boesch/Eat Health and Thrive)
Juicing vs. Blending..? The 411.
Juicing Is Great—But Blending Is Sometimes Better
(It all comes down to the issue of fiber, and not all of those trendy cold-pressed juices have that important dietary component.)
Use the term “liquid lunch” around people of a certain age, and they conjure a leisurely succession of martinis. That is so last century. These days, a liquid lunch is more often juice. I’m not talking the canned juice that takes up an entire aisle at the supermarket and fuels many a kid’s birthday party, but a bottle or to-go cup of stuff that’s often in shades of green that range from Great Dismal Swamp to Day-Glo, depending on whatever combination of nutrient- and antioxidant-rich vegetables (including kale, spinach, chard, watercress, and parsley) it may contain.
Many of those who have jumped on the juice wagon have been inspired to “reboot” by the 2010 Joe Cross documentary, Fat Sick & Nearly Dead. (A must see.. you can rent it on Netflix or stream it from the web) Juicing makes it easier and faster to get more vegetables and fruits (and a greater variety of them) into your diet, or that of your family. And because it usually takes a number of servings of the whole vegetables and/or fruits to produce a few ounces of juice, it’s a highly concentrated source of nutrients. You could argue, in fact, that juice is the ultimate convenience food: You don’t even have to chew, let alone cook.
I’m not being snarky: The most up-to-date U.S. dietary guidelines call for five to 13 servings (2½ to 6½ cups) of fruits and vegetables a day, based on calorie intake, but the average American consumes a dispiriting total of just three cups (not including potatoes) per day. If he or she swings into 7-Eleven or Whole Foods to pick up a juice instead of a soda, how could that be bad?
Many advocates say juicing beats eating whole vegetables and fruits because you can better absorb the nutrients. They also say it can help reduce your risk of cancer, boost your immune system, remove toxins from your body, and help you drop unwanted pounds.
There is some evidence to suggest that some nutrients, especially cancer-fighting carotenoids (which are found in carrots, spinach, apricots, tomatoes, red bell peppers, and more) do seem to be absorbed more readily from juice. But juicing does not provide fat, protein, and complex carbohydrates—all essential to good health. And many foods—including carrots, spinach, asparagus, tomatoes, cabbage, and peppers—supply even more antioxidants (lycopene and ferulic acid among them) to the body when cooked. It’s also worth noting that because most juicing removes fiber from vegetables and fruits (I’ll get to that in a minute), the natural sugars present in the plants (in particular, fruits, carrots, and beets) are absorbed easily, too, causing a spike in your blood sugar (and, not surprisingly, in your energy level) and putting your pancreas into overdrive.
As far as detoxing goes, I’ll explore that subject in greater detail another time, but in short, there is absolutely no scientific evidence showing you can remove toxins by juicing. Our organs (especially the liver) and digestive system do that job by converting toxins into nontoxic substances we excrete. That said, however, our natural detoxification system is made stronger by many foods, including some entire food groups, such as the Brassica family (which counts broccoli, brussels sprouts, cabbage, kale, and watercress among its members) and alliums like garlic, leeks, and onions.
Okay, about dietary fiber: When you toss veggies and/or fruits into most juicers, you are kissing the fiber, which is in the skin and pulp, goodbye. We all know that fiber prevents or relieves constipation, but it also helps you maintain a healthy weight (it provides a sense of fullness) and steady blood sugar levels, and also lowers your risk of heart disease and diabetes. The Harvard School of Public Health recommends that children and adults consume 14 grams of fiber for every 1,000 calories of food they eat each day. For an adult male between the ages of 19 and 30 who eats about 2,800 calories per day, that means 38 grams of fiber per day; for an adult female of the same age who eats about 1800 calories per day, that means 25 grams. Any mention of fiber brings us to blending, the act of whizzing up fruits and/or vegetables in a blender. Like juicing, blending is a great way to sneak vegetables and fruits that you otherwise might not eat into your diet. But blending always leaves the fiber intact, and if you aren’t eating enough fiber-rich foods, then working a smoothie into your daily routine is a smart thing to do.
Eat Healthy and Thrive! Enhance Performance & Recover Faster. Sound Nutrition is The Competitive Edge!(By Markus & Texas Boesch/Eat Healthy and Thrive) ___________________________
FYI: The Vitamix changed our lives and it can do the same for you and your family. It’s definitely one of the “Best Investments” you will ever make in your health. I know they are costly but we found out that Vitamix offers new and refurbished models, they even have an awesome payment plan to make things easier on the wallet! Beware there are many copies out on the market that make bold claims but keep in mind there is only one Vitamix, it’s the Real Deal..!
(It all comes down to the issue of fiber, and not all of those trendy cold-pressed juices have that important dietary component.)
Use the term “liquid lunch” around people of a certain age, and they conjure a leisurely succession of martinis. That is so last century. These days, a liquid lunch is more often juice. I’m not talking the canned juice that takes up an entire aisle at the supermarket and fuels many a kid’s birthday party, but a bottle or to-go cup of stuff that’s often in shades of green that range from Great Dismal Swamp to Day-Glo, depending on whatever combination of nutrient- and antioxidant-rich vegetables (including kale, spinach, chard, watercress, and parsley) it may contain.
Many of those who have jumped on the juice wagon have been inspired to “reboot” by the 2010 Joe Cross documentary, Fat Sick & Nearly Dead. (A must see.. you can rent it on Netflix or stream it from the web) Juicing makes it easier and faster to get more vegetables and fruits (and a greater variety of them) into your diet, or that of your family. And because it usually takes a number of servings of the whole vegetables and/or fruits to produce a few ounces of juice, it’s a highly concentrated source of nutrients. You could argue, in fact, that juice is the ultimate convenience food: You don’t even have to chew, let alone cook.
I’m not being snarky: The most up-to-date U.S. dietary guidelines call for five to 13 servings (2½ to 6½ cups) of fruits and vegetables a day, based on calorie intake, but the average American consumes a dispiriting total of just three cups (not including potatoes) per day. If he or she swings into 7-Eleven or Whole Foods to pick up a juice instead of a soda, how could that be bad?
Many advocates say juicing beats eating whole vegetables and fruits because you can better absorb the nutrients. They also say it can help reduce your risk of cancer, boost your immune system, remove toxins from your body, and help you drop unwanted pounds.
There is some evidence to suggest that some nutrients, especially cancer-fighting carotenoids (which are found in carrots, spinach, apricots, tomatoes, red bell peppers, and more) do seem to be absorbed more readily from juice. But juicing does not provide fat, protein, and complex carbohydrates—all essential to good health. And many foods—including carrots, spinach, asparagus, tomatoes, cabbage, and peppers—supply even more antioxidants (lycopene and ferulic acid among them) to the body when cooked. It’s also worth noting that because most juicing removes fiber from vegetables and fruits (I’ll get to that in a minute), the natural sugars present in the plants (in particular, fruits, carrots, and beets) are absorbed easily, too, causing a spike in your blood sugar (and, not surprisingly, in your energy level) and putting your pancreas into overdrive.
As far as detoxing goes, I’ll explore that subject in greater detail another time, but in short, there is absolutely no scientific evidence showing you can remove toxins by juicing. Our organs (especially the liver) and digestive system do that job by converting toxins into nontoxic substances we excrete. That said, however, our natural detoxification system is made stronger by many foods, including some entire food groups, such as the Brassica family (which counts broccoli, brussels sprouts, cabbage, kale, and watercress among its members) and alliums like garlic, leeks, and onions.
Okay, about dietary fiber: When you toss veggies and/or fruits into most juicers, you are kissing the fiber, which is in the skin and pulp, goodbye. We all know that fiber prevents or relieves constipation, but it also helps you maintain a healthy weight (it provides a sense of fullness) and steady blood sugar levels, and also lowers your risk of heart disease and diabetes. The Harvard School of Public Health recommends that children and adults consume 14 grams of fiber for every 1,000 calories of food they eat each day. For an adult male between the ages of 19 and 30 who eats about 2,800 calories per day, that means 38 grams of fiber per day; for an adult female of the same age who eats about 1800 calories per day, that means 25 grams. Any mention of fiber brings us to blending, the act of whizzing up fruits and/or vegetables in a blender. Like juicing, blending is a great way to sneak vegetables and fruits that you otherwise might not eat into your diet. But blending always leaves the fiber intact, and if you aren’t eating enough fiber-rich foods, then working a smoothie into your daily routine is a smart thing to do.
Eat Healthy and Thrive! Enhance Performance & Recover Faster. Sound Nutrition is The Competitive Edge!(By Markus & Texas Boesch/Eat Healthy and Thrive) ___________________________
FYI: The Vitamix changed our lives and it can do the same for you and your family. It’s definitely one of the “Best Investments” you will ever make in your health. I know they are costly but we found out that Vitamix offers new and refurbished models, they even have an awesome payment plan to make things easier on the wallet! Beware there are many copies out on the market that make bold claims but keep in mind there is only one Vitamix, it’s the Real Deal..!
Super Foods That Boost Your Brain Power
Super Foods That Boost Your Brain Power
Instead of popping pills or guzzling excess caffeine to improve your memory and focus, munch on these wholesome super foods. Click through to check out the foods that can improve your brain’s health.
Spinach-
Spinach is high in potassium, which helps to maintain the electrical conductivity of the brain. That conductivity helps produce lightning-fast signals between neurons that make us think more clearly and respond more quickly.
Acorn Squash-
The folic acid in acorn squash can help keep the mind sharp, especially for older adults, a study shows. Folic acid can improve memory and the speed at which the brain processes information. A 2007 study in the journal The Lancet found that folic acid supplements given to hundreds of men and women ages 50 to 70 for three years helped improve cognitive functions that normally decline with age.
Broccoli-
Scientists have discovered that a compound found in broccoli may protect the brain after an injury. This cruciferous veggie contains a chemical called sulforaphane, which protects the brain from further damage by strengthening the blood-brain barrier that allows some of the body’s materials to cross into the brain. A 2009 study in Neuroscience Letters found that sulforaphane given to rats soon after a brain injury improved their performance in a maze test.
Wheat Germ-
Wheat germ is filled with B-complex vitamins that can reduce homocysteine levels in the bloodstream. Homocysteine is a common amino acid found in blood, and large amounts have been associated with heart and blood vessel disease. A 2002 study in the journal Stroke also found that moderately high levels of homocysteine were linked with stroke, Alzheimer’s disease, and vascular dementia.
Water-
Water makes up 85 percent of the brain’s weight. Staying hydrated can have a direct impact on brain volume, a 2005 study in the journal Neurology found. Researchers discovered that not taking in fluids for 16 hours resulted in a 0.55 percent decrease in brain volume. But after rehydrating, total brain volume increased by 0.72 percent. So drink up!
Brazil Nuts-
The magnesium in Brazil nuts could help the brain function better. Science Daily reported on a 2010 study in the journal Neuron that found boosting brain magnesium improved learning and memory in rats, leading researchers to suggest that taking in more magnesium could be one way to improve cognitive function. Brazil nuts are a great source of magnesium and also contain healthy monosaturated fats.
Avocado-
Avocados are delicious and full of healthy monounsaturated fat. The American Heart Assn. says that eating foods high in monounsaturated fats can help decrease the amount of LDL “bad” cholesterol in the blood. This can help improve blood flow throughout the body, decreasing the risk of stroke.
Blueberries-
Eating blueberries may improve memory, learning, and general cognitive function, thanks to a compound they contain called flavonoids. According to Psychology Today, flavonoids help protect the brain from free radicals, which can harm healthy tissue and are associated with memory decline.
Fish-
Fish that are rich in omega-3 fatty acids, such as herring, sardines, and wild salmon, may be essential for memory, cognitive performance, and behavioral function, according to the University of Maryland Medical Center. Since the body can’t produce omega-3s they must be consumed; eating foods rich in these fatty acids is best. * (Well living Plant-Strong, (Vegetarians), we have to skip this one!)
Eat Healthy and Thrive! Enhance Performance and Recover Faster through sound Nutrition. Nutrition is your Competitive Edge. * (By Markus & Texas Boesch/Eat Healthy and Thrive)
Instead of popping pills or guzzling excess caffeine to improve your memory and focus, munch on these wholesome super foods. Click through to check out the foods that can improve your brain’s health.
Spinach-
Spinach is high in potassium, which helps to maintain the electrical conductivity of the brain. That conductivity helps produce lightning-fast signals between neurons that make us think more clearly and respond more quickly.
Acorn Squash-
The folic acid in acorn squash can help keep the mind sharp, especially for older adults, a study shows. Folic acid can improve memory and the speed at which the brain processes information. A 2007 study in the journal The Lancet found that folic acid supplements given to hundreds of men and women ages 50 to 70 for three years helped improve cognitive functions that normally decline with age.
Broccoli-
Scientists have discovered that a compound found in broccoli may protect the brain after an injury. This cruciferous veggie contains a chemical called sulforaphane, which protects the brain from further damage by strengthening the blood-brain barrier that allows some of the body’s materials to cross into the brain. A 2009 study in Neuroscience Letters found that sulforaphane given to rats soon after a brain injury improved their performance in a maze test.
Wheat Germ-
Wheat germ is filled with B-complex vitamins that can reduce homocysteine levels in the bloodstream. Homocysteine is a common amino acid found in blood, and large amounts have been associated with heart and blood vessel disease. A 2002 study in the journal Stroke also found that moderately high levels of homocysteine were linked with stroke, Alzheimer’s disease, and vascular dementia.
Water-
Water makes up 85 percent of the brain’s weight. Staying hydrated can have a direct impact on brain volume, a 2005 study in the journal Neurology found. Researchers discovered that not taking in fluids for 16 hours resulted in a 0.55 percent decrease in brain volume. But after rehydrating, total brain volume increased by 0.72 percent. So drink up!
Brazil Nuts-
The magnesium in Brazil nuts could help the brain function better. Science Daily reported on a 2010 study in the journal Neuron that found boosting brain magnesium improved learning and memory in rats, leading researchers to suggest that taking in more magnesium could be one way to improve cognitive function. Brazil nuts are a great source of magnesium and also contain healthy monosaturated fats.
Avocado-
Avocados are delicious and full of healthy monounsaturated fat. The American Heart Assn. says that eating foods high in monounsaturated fats can help decrease the amount of LDL “bad” cholesterol in the blood. This can help improve blood flow throughout the body, decreasing the risk of stroke.
Blueberries-
Eating blueberries may improve memory, learning, and general cognitive function, thanks to a compound they contain called flavonoids. According to Psychology Today, flavonoids help protect the brain from free radicals, which can harm healthy tissue and are associated with memory decline.
Fish-
Fish that are rich in omega-3 fatty acids, such as herring, sardines, and wild salmon, may be essential for memory, cognitive performance, and behavioral function, according to the University of Maryland Medical Center. Since the body can’t produce omega-3s they must be consumed; eating foods rich in these fatty acids is best. * (Well living Plant-Strong, (Vegetarians), we have to skip this one!)
Eat Healthy and Thrive! Enhance Performance and Recover Faster through sound Nutrition. Nutrition is your Competitive Edge. * (By Markus & Texas Boesch/Eat Healthy and Thrive)
Want to Be Really Healthy? Go Nutritarian!
Want to Be Really Healthy? Go Nutritarian!
Most people put way to much focus and attention on (macronutrients) protein, fats and carbs….wasting their time counting calories and points.
The real focus should be on micronutrients! There-in lies the secret to weight loss and optimal health.
In other words, become a Nutritarian.
What is a Nutritarian?
Simply put, a nutritarian is a person who strives for more micronutrients per calorie in their diet-style.
A nutritarian is a person whose food choices are influenced by nutritional quality.
Food has powerful disease-protecting and therapeutic effects and you should seek to consume a broad array of micronutrients via your food choices.
It is not sufficient to merely avoid fats, consume foods with a low glycemic index, lower the intake of animal products, or eat a diet of mostly raw foods.
A truly healthy diet must be micronutrient rich - nutrient dense. The foods with the highest micronutrient per calorie scores are green vegetables, colorful vegetables, and fresh fruits. For optimal health and to combat disease, it is necessary to consume enough of these foods that deliver the highest concentration of nutrients.
Low nutrient eating, such as the Standard American Diet (SAD) leads to increased cellular toxicity, over-eating, toxic hunger and contributes to the development of chronic diseases.
The food you eat can make you energized and healthy or it can make you fatigued, unhealthy and overweight. By learning good nutrition and cooking techniques, you will have the tools to create the lasting change you want.
Good health starts in your grocery cart!
Eat Healthy & Thrive. Enhance Performance & Recover Faster, Sound Nutrition is the Competitive Edge! (By Texas and Markus Boesch/ Eat Healthy and Thrive)
Most people put way to much focus and attention on (macronutrients) protein, fats and carbs….wasting their time counting calories and points.
The real focus should be on micronutrients! There-in lies the secret to weight loss and optimal health.
In other words, become a Nutritarian.
What is a Nutritarian?
Simply put, a nutritarian is a person who strives for more micronutrients per calorie in their diet-style.
A nutritarian is a person whose food choices are influenced by nutritional quality.
Food has powerful disease-protecting and therapeutic effects and you should seek to consume a broad array of micronutrients via your food choices.
It is not sufficient to merely avoid fats, consume foods with a low glycemic index, lower the intake of animal products, or eat a diet of mostly raw foods.
A truly healthy diet must be micronutrient rich - nutrient dense. The foods with the highest micronutrient per calorie scores are green vegetables, colorful vegetables, and fresh fruits. For optimal health and to combat disease, it is necessary to consume enough of these foods that deliver the highest concentration of nutrients.
Low nutrient eating, such as the Standard American Diet (SAD) leads to increased cellular toxicity, over-eating, toxic hunger and contributes to the development of chronic diseases.
The food you eat can make you energized and healthy or it can make you fatigued, unhealthy and overweight. By learning good nutrition and cooking techniques, you will have the tools to create the lasting change you want.
Good health starts in your grocery cart!
Eat Healthy & Thrive. Enhance Performance & Recover Faster, Sound Nutrition is the Competitive Edge! (By Texas and Markus Boesch/ Eat Healthy and Thrive)
Ease Arthritis Pain with Good Nutrition
Ease Arthritis Pain with Good Nutrition
Do aches and pains have you out of joint? Concerns culminating in the withdrawal of several selective Cox-2 inhibitors, like Vioxx, have many arthritis sufferers turning to the supplement aisle in search of relief.
Could diet and exercise provide more reliable solutions? Here’s a roundup of recent research into those foods that help support healthy joints:
* Pineapple: Bromelain is an enzyme that can help ease joint pain and relieve muscle soreness. Scientists at the Dole Nutrition Institute found that fresh or frozen pineapple has as much, if not more, bromelain activity than supplements. Pineapples also provide an excellent source of vitamin C, which helps promote collagen formation and improve iron absorption, and manganese, which supports metabolism and bone density.
* Cherries: a top source of anthocyanins that reduce inflammation and may protect against gout (an inflammatory form of arthritis). One study found that cherry consumption lowered blood levels of uric acid, which can accumulate in joints, causing pain.
* Broccoli: Cruciferous veggies such as broccoli contain sulphoraphane, which triggers the body’s own antioxidant defenses. New research suggests this process may help block effects of Cox-2 enzymes on inflammation. Broccoli sprouts are one of the most potent sources of these compounds, which you’ll also find in cabbage, cauliflower and brussels sprouts.
* Red bell peppers: Just one contains more than 470 percent of your daily vitamin C needs (yellow peppers contain 450 percent and green peppers contain 190 percent). According to a Boston University study, people getting under 150 milligrams daily of vitamin C had faster cartilage breakdown. Other top sources of vitamin C are citrus fruit, pineapple, kiwi, cantaloupe, papaya, strawberries, tomatoes, kale, collard greens and sweet potatoes.
* Black cod: Move over, salmon! Black cod has even higher levels of omega-3 fatty acids, which may help rheumatoid arthritis by reducing inflammation. Flounder, halibut and sardines also contain this healthy fat, as do flaxseed oil, pecans, walnuts, tofu and leafy green vegetables.
* Button mushrooms: an unexpected source of vitamin D, adequate levels of which decrease vulnerability to arthritis pain. Sunshine enables your body to produce vitamin D; other sources include oysters, sardines and fortified non-fat dairy.
* Kale: one of the healthier sources of calcium, which helps hold the line against osteoarthritis by slowing bone loss. Be adventurous – try collard greens, arugula, soy and beans in addition to some of the better-known calcium sources.
* Tea: Green and black tea contain flavonoids, antioxidant compounds that may block the production of prostaglandins, which cause inflammation and pain.
While the foods cited above have compounds with targeted joint health benefits, Harvard research found a more general link between high fruit and vegetable consumption and lower risk of rheumatoid arthritis.
What to limit? Red meat. British researchers found that too much red meat increased the risk of rheumatoid arthritis. Those who ate the most red meat were twice as likely to develop the condition than those who limited their intake to less than 1 ounce per day.
Eating less meat and more fruit and vegetables also helps maintain a healthy weight – an important facet of managing joint pain. If you’re among the majority of Americans who are either obese or overweight, slimming down can significantly slow progression of joint degeneration and ease pain. In fact, you can reduce knee stress by 40 to 80 pounds with a mere 10-pound weight loss.
Eat Healthy and Thrive. Enhance Performance and Recover Faster, Sound Nutrition is the Competitive Edge! *(By Texas and Markus Boesch/Eat Healthy and Thrive)
Do aches and pains have you out of joint? Concerns culminating in the withdrawal of several selective Cox-2 inhibitors, like Vioxx, have many arthritis sufferers turning to the supplement aisle in search of relief.
Could diet and exercise provide more reliable solutions? Here’s a roundup of recent research into those foods that help support healthy joints:
* Pineapple: Bromelain is an enzyme that can help ease joint pain and relieve muscle soreness. Scientists at the Dole Nutrition Institute found that fresh or frozen pineapple has as much, if not more, bromelain activity than supplements. Pineapples also provide an excellent source of vitamin C, which helps promote collagen formation and improve iron absorption, and manganese, which supports metabolism and bone density.
* Cherries: a top source of anthocyanins that reduce inflammation and may protect against gout (an inflammatory form of arthritis). One study found that cherry consumption lowered blood levels of uric acid, which can accumulate in joints, causing pain.
* Broccoli: Cruciferous veggies such as broccoli contain sulphoraphane, which triggers the body’s own antioxidant defenses. New research suggests this process may help block effects of Cox-2 enzymes on inflammation. Broccoli sprouts are one of the most potent sources of these compounds, which you’ll also find in cabbage, cauliflower and brussels sprouts.
* Red bell peppers: Just one contains more than 470 percent of your daily vitamin C needs (yellow peppers contain 450 percent and green peppers contain 190 percent). According to a Boston University study, people getting under 150 milligrams daily of vitamin C had faster cartilage breakdown. Other top sources of vitamin C are citrus fruit, pineapple, kiwi, cantaloupe, papaya, strawberries, tomatoes, kale, collard greens and sweet potatoes.
* Black cod: Move over, salmon! Black cod has even higher levels of omega-3 fatty acids, which may help rheumatoid arthritis by reducing inflammation. Flounder, halibut and sardines also contain this healthy fat, as do flaxseed oil, pecans, walnuts, tofu and leafy green vegetables.
* Button mushrooms: an unexpected source of vitamin D, adequate levels of which decrease vulnerability to arthritis pain. Sunshine enables your body to produce vitamin D; other sources include oysters, sardines and fortified non-fat dairy.
* Kale: one of the healthier sources of calcium, which helps hold the line against osteoarthritis by slowing bone loss. Be adventurous – try collard greens, arugula, soy and beans in addition to some of the better-known calcium sources.
* Tea: Green and black tea contain flavonoids, antioxidant compounds that may block the production of prostaglandins, which cause inflammation and pain.
While the foods cited above have compounds with targeted joint health benefits, Harvard research found a more general link between high fruit and vegetable consumption and lower risk of rheumatoid arthritis.
What to limit? Red meat. British researchers found that too much red meat increased the risk of rheumatoid arthritis. Those who ate the most red meat were twice as likely to develop the condition than those who limited their intake to less than 1 ounce per day.
Eating less meat and more fruit and vegetables also helps maintain a healthy weight – an important facet of managing joint pain. If you’re among the majority of Americans who are either obese or overweight, slimming down can significantly slow progression of joint degeneration and ease pain. In fact, you can reduce knee stress by 40 to 80 pounds with a mere 10-pound weight loss.
Eat Healthy and Thrive. Enhance Performance and Recover Faster, Sound Nutrition is the Competitive Edge! *(By Texas and Markus Boesch/Eat Healthy and Thrive)
Reasons to Eat More KALE
Reasons to Eat More KALE -
Kale is a nutritional powerhouse and is beneficial to your body in more ways than you can imagine. One cup of kale has zero fat and only 36 calories and is high in phytonutrients. You can eat this green raw or cooked. Enjoy in salads, soups, stews, stir-fries, and smoothies. Kale is a superstar in the area of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress.
* Anti-Inflammatory: One cup of kale provides about 10% of the RDA of omega-3 fatty acids that helps regulate the body’s inflammatory process. A megadose of vitamin K further aids to fight against excessive inflammatory-related problems, such as arthritis, autoimmune disorders, and asthma.
* Cancer: Not only do kale’s antioxidant and anti-inflammatory qualities work together to prevent and even combat cancer, a healthy diet of kale also provides glucosinolates, which have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer.
* Cardiovascular Support: The high fiber content of kale lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to so, ultimately lowering the amount of cholesterol within our bodies.
* Detox: The isothiocyanates (ITC) from glucosinolates found in kale aid in both phases I and II of the body’s detoxification process. The high sulfur content of kale has further been shown essential for phase II of detoxification.
* Vitamin A: With over 192% of the RDA of vitamin A, one cup of kale is an effective antioxidant, boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs.
* Vitamin C: Vitamin C, which one cup of kale heartily provides (over 88% of our RDA), is not only a powerful antioxidant, but also lowers blood pressure, ensures a healthy immune system, and fights against age-related ocular diseases, such as cataracts and macular degeneration.
* Vitamin K: Kale provides a whopping dose of vitamin K (providing 1327% of the RDA in one cup), which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Vitamin K also prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke. Finally, vitamin K is essential for synthesizing sphingolipid, the fat needed to maintain the myelin sheath around our nerves, and therefore our nervous system as a whole.
Eat Healthy & Thrive! Enhance Performance & Recover Faster. Nutrition is the Competitive Edge.
(By Texas & Markus Boesch)
Kale is a nutritional powerhouse and is beneficial to your body in more ways than you can imagine. One cup of kale has zero fat and only 36 calories and is high in phytonutrients. You can eat this green raw or cooked. Enjoy in salads, soups, stews, stir-fries, and smoothies. Kale is a superstar in the area of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress.
* Anti-Inflammatory: One cup of kale provides about 10% of the RDA of omega-3 fatty acids that helps regulate the body’s inflammatory process. A megadose of vitamin K further aids to fight against excessive inflammatory-related problems, such as arthritis, autoimmune disorders, and asthma.
* Cancer: Not only do kale’s antioxidant and anti-inflammatory qualities work together to prevent and even combat cancer, a healthy diet of kale also provides glucosinolates, which have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer.
* Cardiovascular Support: The high fiber content of kale lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to so, ultimately lowering the amount of cholesterol within our bodies.
* Detox: The isothiocyanates (ITC) from glucosinolates found in kale aid in both phases I and II of the body’s detoxification process. The high sulfur content of kale has further been shown essential for phase II of detoxification.
* Vitamin A: With over 192% of the RDA of vitamin A, one cup of kale is an effective antioxidant, boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs.
* Vitamin C: Vitamin C, which one cup of kale heartily provides (over 88% of our RDA), is not only a powerful antioxidant, but also lowers blood pressure, ensures a healthy immune system, and fights against age-related ocular diseases, such as cataracts and macular degeneration.
* Vitamin K: Kale provides a whopping dose of vitamin K (providing 1327% of the RDA in one cup), which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Vitamin K also prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke. Finally, vitamin K is essential for synthesizing sphingolipid, the fat needed to maintain the myelin sheath around our nerves, and therefore our nervous system as a whole.
Eat Healthy & Thrive! Enhance Performance & Recover Faster. Nutrition is the Competitive Edge.
(By Texas & Markus Boesch)
Intro to Pranayama
Intro to Pranayama-
Breathing is so simple and so obvious, we often take it for granted, ignoring the power it has to affect body, mind and spirit. With each inhale we nourish our body with oxygen. Each exhale purges the body of carbon dioxide. Breathing also affects athletic performance, recovery and our state of mind. It can make us excited or calm, tense or relaxed. It can make our thinking confused or clear. What’s more, in the yogic tradition, air is the primary source of prana or life force. For those of you not involved in a Yoga practice.. this might seem a little "out there", but stay with me here, read on!
Pranayama is loosely translated as breath control. The ancient yogis developed many breathing techniques to maximize the benefits of prana. Pranayama is used in yoga as a separate practice to help clear and cleanse the body and mind. It is also used in preparation for meditation, and in asana,the practice of postures, to help maximize the benefits of the practice and focus the mind. *(this all applies to training and racing)
Most of us tend to be chest breathers. We need to retrain ourselves to be belly-breathers. To inhale deeply, exercising the diaphragm. One particular Pranayama technique that we encourage our students/clients to practice is Dirgha Pranayama – known as “complete” or “3 part breath.”
Dirgha Pranayama teaches how to fill the three chambers of the lungs, beginning with the lower lungs, then moving up through the thoracic region and into the clavicular region.
Benefits:
Promotes proper diaphragmatic breathing, relaxes the mind and body, oxygenates the blood and purges the lungs of residual carbon dioxide.
How to do it:
Sit with your spine erect, or lie down on your back. Begin taking long, slow, and deep breaths through the nostrils.
1. As you inhale, allow the belly to fill with air, drawing air deep into the lower lungs. As you exhale, allow the belly to deflate like a balloon. Repeat several times, keeping the breath smooth and relaxed, and never straining. Repeat several times.
2. Breathe into your belly as in Step 1, but also expand the mid-chest region by allowing the rib cage to open outward to the sides. As you exhale, think about releasing the air from your chest first, then your belly. and repeat several times.
3. Follow steps 1 and 2 and continue inhaling by opening the clavicular region or upper chest. Inhale first you’re your belly, then mid-chest, then upper chest. Exhale in the reverse order – upper chest, mid chest, then belly. and repeat.
4. Combine all three steps into one continuous or complete flow.
* When to do it: During asana practice, Prior to Training and most importantly.. Racing, Prior to meditation, Prior to relaxation, When you find yourself in a stressful situation, Really anytime you feel like it.
Get Fit, Eat Smart, Stay Well and Thrive!
Breathing is so simple and so obvious, we often take it for granted, ignoring the power it has to affect body, mind and spirit. With each inhale we nourish our body with oxygen. Each exhale purges the body of carbon dioxide. Breathing also affects athletic performance, recovery and our state of mind. It can make us excited or calm, tense or relaxed. It can make our thinking confused or clear. What’s more, in the yogic tradition, air is the primary source of prana or life force. For those of you not involved in a Yoga practice.. this might seem a little "out there", but stay with me here, read on!
Pranayama is loosely translated as breath control. The ancient yogis developed many breathing techniques to maximize the benefits of prana. Pranayama is used in yoga as a separate practice to help clear and cleanse the body and mind. It is also used in preparation for meditation, and in asana,the practice of postures, to help maximize the benefits of the practice and focus the mind. *(this all applies to training and racing)
Most of us tend to be chest breathers. We need to retrain ourselves to be belly-breathers. To inhale deeply, exercising the diaphragm. One particular Pranayama technique that we encourage our students/clients to practice is Dirgha Pranayama – known as “complete” or “3 part breath.”
Dirgha Pranayama teaches how to fill the three chambers of the lungs, beginning with the lower lungs, then moving up through the thoracic region and into the clavicular region.
Benefits:
Promotes proper diaphragmatic breathing, relaxes the mind and body, oxygenates the blood and purges the lungs of residual carbon dioxide.
How to do it:
Sit with your spine erect, or lie down on your back. Begin taking long, slow, and deep breaths through the nostrils.
1. As you inhale, allow the belly to fill with air, drawing air deep into the lower lungs. As you exhale, allow the belly to deflate like a balloon. Repeat several times, keeping the breath smooth and relaxed, and never straining. Repeat several times.
2. Breathe into your belly as in Step 1, but also expand the mid-chest region by allowing the rib cage to open outward to the sides. As you exhale, think about releasing the air from your chest first, then your belly. and repeat several times.
3. Follow steps 1 and 2 and continue inhaling by opening the clavicular region or upper chest. Inhale first you’re your belly, then mid-chest, then upper chest. Exhale in the reverse order – upper chest, mid chest, then belly. and repeat.
4. Combine all three steps into one continuous or complete flow.
* When to do it: During asana practice, Prior to Training and most importantly.. Racing, Prior to meditation, Prior to relaxation, When you find yourself in a stressful situation, Really anytime you feel like it.
Get Fit, Eat Smart, Stay Well and Thrive!
Super-Food Spotlight: Chia Seeds
Super-Food Spotlight: Chia Seeds ---
____ Chia seeds are “super” because they deliver the maximum amount of nutrients with minimum calories. They have several of the same benefits as the more well-known “super seed” flax, but unlike flax seed, you don’t need to grind them to reap the health benefits. The nutritional benefits of chia include fiber, omega fatty acids, calcium, antioxidants and much more – even protein!
____ Chia seeds are packed with antioxidants, high in protein, fiber, essential fats, and essential minerals such as sodium, calcium, phosphorous, manganese and potassium. They have a great many health benefits making chia seeds an important, and easy, ingredient to get into the diet.
____ The American Dietetic Association recommends 20 to 35 grams of fiber each day, but the average American only gets 12 to 15 grams. With nearly 11 grams of fiber per ounce, chia delivers 42% of your recommended daily value of fiber in a single serving. They are fabulous colon cleansers and actually clear out the digestive tract so that you absorb more nutrients and eliminate waste more efficiently. It also prevents indigestion and heartburn without risk of harmful side effects.
____ Contributing to its super-food status, ounce for ounce, chia seeds have more omega-3 fatty acids than salmon! Chia is one of the most concentrated sources of omega-3 in any food. It also contains high amounts of omega-6. Everyone needs to consume high amounts of these essential fatty acids in their diet, because these EFAs build new cells and regulate various processes of the body, but our bodies cannot make them internally. They also support heart health and beautiful skin, hair and nails.
____ This is a super food for diabetics because they help stabilize blood sugar levels. Studies show that eating chia seed slows down how fast our bodies convert carbohydrate calories into simple sugars.
____ Chia absorbs up to 12 times its own weight and expands to curb your appetite, so adding just an ounce or so of chia seeds to your diet can reduce caloric intake and help lower the energy density (or calories) of foods, plus double the amount of fiber you receive.
________________ * Eat Healthy & Thrive! Enhance Performance and Recover Faster. Nutrition is the Competitive Edge!
What causes that occasional muscle soreness after a workout?
What causes that occasional muscle soreness after a workout?
As a health and fitness professional, I am often asked, “What causes that occasional muscle soreness after a workout?” All of us have experienced it, but few of us understand the reason why, so I thought I’d tackle this subject and shed some light on it. The technical term for this common condition is “DOMS” or Delayed Onset Muscle Soreness.
If you experience muscle soreness, stiffness and even some minor pain about 12 to 48 hours after exercising hard, you are feeling the effects of Delayed Onset Muscle Soreness. This is a very common condition in people who have been sedentary and are just starting a new exercise program, when we use muscle groups we don’t regularly use (ever do some yard work and the next day you can hardly move), or when we make significant changes in our customary workout program (such as lifting more weight, running a few more miles than normal and making changes in duration of exercise or the intensity level of exercise).
The soreness you are experiencing is really the body’s natural response to pushing yourself to a higher level of physical activity than it’s normally used to and a part of our body’s normal process of adaptation, which is an amazing progression in which our body breaks down, then starts the recovery process, heals and rebuilds. As a result, we get stronger (the process of building muscle). You will notice that the soreness usually hits you the second day after your physical activity and after a day or so of uncomfortable soreness, you get progressively better and soon return to feeling your normal self. Have no fear, in most cases of DOMS, drinking lots of water, applying ice packs, heating pads, hydrotherapy or a simple warm bath with Epsom salt will all help the recovery process.
Please note there is a distinct difference between soreness and pain. Soreness is something our body feels over time. Soreness is quite common and really nothing too serious to worry about. Pain on the other hand, is an important warning-sign, often felt suddenly, it’s our body’s way of telling us something is seriously wrong. For example, when you twist your ankle or knee the pain is instant, you can’t move it, put weight on it and often swelling will occur. Pain is something we need to address ASAP by seeking the proper care and advice of a medical professional.
Research suggests that the actually causes of the soreness you are feeling related to DOMS is due to microscopic tears of the muscle fibers, I know tears sound scary, but the key word here is “microscopic.” The duration of exercise or the intensity level of exercise will result in the amount of soreness and how long the soreness will be present. Inflammation may also be a cause of the soreness you are experiencing after a tough workout.
Although some people would say it’s best to avoid physical activity that will spark DOMS, I feel that’s almost impossible, especially since part of improving one’s fitness level involves pushing your limits (safely). As they say, it’s part of doing business! I almost look at it as my trophy for a job well done, but please don’t take that the wrong way, I never train to obtain DOMS, it’s just sometimes a normal bi-product of hard work.
Keep in mind that the better physical shape you are in, the less often the DOMS condition arises.
So what do you do when DOMS occurs?
Well, there are several different schools of thought here. Some people say do nothing. There’s no doubt the condition will disappear in a few shorts days, as I said before, it usually hits you the second day, you might be super sore for one or two more days after, but normally the soreness decreases noticeably in just a few short days.
I’m of the school of thought that says, “Stay Active” (A.R.T or Active Recovery Techniques). Sitting on the couch is just going to make you stiffer and sorer for sure and possibly for a longer period of time. Yes, lower the duration of exercise and definitely the intensity level of exercise, but keep moving and push through.
For example, if I go out for a hard run to combat DOMS, I might spin on a lifecycle for 35 minutes or go for a brisk walk the next few days. Stretching the muscles and keeping the joints in motion help greatly, pumping a fresh supply of blood flushes out lactic acid, which has built up. You will feel better and your recovery time will be noticeably shorter.
Other remedies and schools of thought for DOMS relief are;
Although I am not a big believer in taking pills, at times the use of an anti-inflammatory medication (like Advil) is helpful. As with all medications, make sure you take as directed and you should check with your doctor to make certain that it will not interfere with any other medication you may be taking. This will give you temporary relief, but will do little to actually speed up recovery.
Massage has also proven to be a beneficial remedy for DOMS. Again, it breaks up stored toxins by pushing fresh blood into the effected areas. It feels great and relieves muscle tension and soreness very effectively.
Take a warm soak in an Epsom salt bath. This has proven to be a safe and a natural healing remedy for years. One of the many benefits of Epsom salt is to relieve aching muscles and release tension from your body. In my research, I read that Epsom salt is also a natural stress reliever. Stress robs your body of magnesium; bathing in Epsom salt allows you to absorb and replace the lost magnesium through your skin, thus reducing stress in your body.
Hydrotherapy or Water-Therapy has been used for healing, relaxation and pain management for years. Current research has proven that the use of a Whirlpool tub or a Jacuzzi can be highly beneficial in relieving discomfort, soreness and pain from aching and over used muscle and joints. In essence the high power water jets provide an aquatic massage and stimulate blood flow. The recuperative and healing properties of hydrotherapy are now commonly known today and the practice is widely used. There is a reason why you will find a whirlpool tub in just about every professional sports training room.
So, experts recommend R.I.C.E. – No, I not talking about the food here. R.I.C.E. stands for; Rest, Ice, Compression and Elevation. Rest and Ice are good and I can understand their application, but I am not too sure how compression and elevation really apply here. I really see the R.I.C.E. method more effectively used treatment for injury, than I do soreness, but thought I mention it.
Well that’s basically the 411 on DOMS (Delayed Onset Muscle Soreness). I hope now that you have a better understanding of the condition, you will have an easier time dealing with it.
A few important closing points for you to digest.
Remember if your pain continues longer than a 7-10 day period, regardless of the treatment you have been administering, this is not normal. Some muscle soreness and pain (key work is – pain) could be a serious sign of injury. Don’t take any chances with your health, seek the attention and advice of a medical professional.
Always remember to properly warm-up and cool-down. Every day I see people in the gym skipping these very important steps of proper exercise. Don’t just go off rushing into your workout. To greatly reduce the risk of injury and soreness give your body time to adapt. It’s safer for you and you will find you will get way more out of your workout. This is something we stress big time at The Fitness Underground-Los Angeles, it’s an important part of our training bible and unfortunately one most people always seem to forget.
You always have to use your head and train smart, which means training safely, properly and effectively. If you lack the experience and know-how don’t let your ego get in the way, never put yourself at risk and seek the guidance of a Certified Personal Trainer. A CPT will educate you how to train the right way; not only will you lower the risk of injury and set-backs by learning how to “train smart,” exercise will become a much more enjoyable experience for you. You will find yourself sticking to your fitness program, your results will be amazing and your fitness goals will come much quicker as well.
It takes time to really get to know your body, but once you do, you can prevent injury, set-backs and for the most part, a serious case of DOMS.
As a health and fitness professional, I am often asked, “What causes that occasional muscle soreness after a workout?” All of us have experienced it, but few of us understand the reason why, so I thought I’d tackle this subject and shed some light on it. The technical term for this common condition is “DOMS” or Delayed Onset Muscle Soreness.
If you experience muscle soreness, stiffness and even some minor pain about 12 to 48 hours after exercising hard, you are feeling the effects of Delayed Onset Muscle Soreness. This is a very common condition in people who have been sedentary and are just starting a new exercise program, when we use muscle groups we don’t regularly use (ever do some yard work and the next day you can hardly move), or when we make significant changes in our customary workout program (such as lifting more weight, running a few more miles than normal and making changes in duration of exercise or the intensity level of exercise).
The soreness you are experiencing is really the body’s natural response to pushing yourself to a higher level of physical activity than it’s normally used to and a part of our body’s normal process of adaptation, which is an amazing progression in which our body breaks down, then starts the recovery process, heals and rebuilds. As a result, we get stronger (the process of building muscle). You will notice that the soreness usually hits you the second day after your physical activity and after a day or so of uncomfortable soreness, you get progressively better and soon return to feeling your normal self. Have no fear, in most cases of DOMS, drinking lots of water, applying ice packs, heating pads, hydrotherapy or a simple warm bath with Epsom salt will all help the recovery process.
Please note there is a distinct difference between soreness and pain. Soreness is something our body feels over time. Soreness is quite common and really nothing too serious to worry about. Pain on the other hand, is an important warning-sign, often felt suddenly, it’s our body’s way of telling us something is seriously wrong. For example, when you twist your ankle or knee the pain is instant, you can’t move it, put weight on it and often swelling will occur. Pain is something we need to address ASAP by seeking the proper care and advice of a medical professional.
Research suggests that the actually causes of the soreness you are feeling related to DOMS is due to microscopic tears of the muscle fibers, I know tears sound scary, but the key word here is “microscopic.” The duration of exercise or the intensity level of exercise will result in the amount of soreness and how long the soreness will be present. Inflammation may also be a cause of the soreness you are experiencing after a tough workout.
Although some people would say it’s best to avoid physical activity that will spark DOMS, I feel that’s almost impossible, especially since part of improving one’s fitness level involves pushing your limits (safely). As they say, it’s part of doing business! I almost look at it as my trophy for a job well done, but please don’t take that the wrong way, I never train to obtain DOMS, it’s just sometimes a normal bi-product of hard work.
Keep in mind that the better physical shape you are in, the less often the DOMS condition arises.
So what do you do when DOMS occurs?
Well, there are several different schools of thought here. Some people say do nothing. There’s no doubt the condition will disappear in a few shorts days, as I said before, it usually hits you the second day, you might be super sore for one or two more days after, but normally the soreness decreases noticeably in just a few short days.
I’m of the school of thought that says, “Stay Active” (A.R.T or Active Recovery Techniques). Sitting on the couch is just going to make you stiffer and sorer for sure and possibly for a longer period of time. Yes, lower the duration of exercise and definitely the intensity level of exercise, but keep moving and push through.
For example, if I go out for a hard run to combat DOMS, I might spin on a lifecycle for 35 minutes or go for a brisk walk the next few days. Stretching the muscles and keeping the joints in motion help greatly, pumping a fresh supply of blood flushes out lactic acid, which has built up. You will feel better and your recovery time will be noticeably shorter.
Other remedies and schools of thought for DOMS relief are;
Although I am not a big believer in taking pills, at times the use of an anti-inflammatory medication (like Advil) is helpful. As with all medications, make sure you take as directed and you should check with your doctor to make certain that it will not interfere with any other medication you may be taking. This will give you temporary relief, but will do little to actually speed up recovery.
Massage has also proven to be a beneficial remedy for DOMS. Again, it breaks up stored toxins by pushing fresh blood into the effected areas. It feels great and relieves muscle tension and soreness very effectively.
Take a warm soak in an Epsom salt bath. This has proven to be a safe and a natural healing remedy for years. One of the many benefits of Epsom salt is to relieve aching muscles and release tension from your body. In my research, I read that Epsom salt is also a natural stress reliever. Stress robs your body of magnesium; bathing in Epsom salt allows you to absorb and replace the lost magnesium through your skin, thus reducing stress in your body.
Hydrotherapy or Water-Therapy has been used for healing, relaxation and pain management for years. Current research has proven that the use of a Whirlpool tub or a Jacuzzi can be highly beneficial in relieving discomfort, soreness and pain from aching and over used muscle and joints. In essence the high power water jets provide an aquatic massage and stimulate blood flow. The recuperative and healing properties of hydrotherapy are now commonly known today and the practice is widely used. There is a reason why you will find a whirlpool tub in just about every professional sports training room.
So, experts recommend R.I.C.E. – No, I not talking about the food here. R.I.C.E. stands for; Rest, Ice, Compression and Elevation. Rest and Ice are good and I can understand their application, but I am not too sure how compression and elevation really apply here. I really see the R.I.C.E. method more effectively used treatment for injury, than I do soreness, but thought I mention it.
Well that’s basically the 411 on DOMS (Delayed Onset Muscle Soreness). I hope now that you have a better understanding of the condition, you will have an easier time dealing with it.
A few important closing points for you to digest.
Remember if your pain continues longer than a 7-10 day period, regardless of the treatment you have been administering, this is not normal. Some muscle soreness and pain (key work is – pain) could be a serious sign of injury. Don’t take any chances with your health, seek the attention and advice of a medical professional.
Always remember to properly warm-up and cool-down. Every day I see people in the gym skipping these very important steps of proper exercise. Don’t just go off rushing into your workout. To greatly reduce the risk of injury and soreness give your body time to adapt. It’s safer for you and you will find you will get way more out of your workout. This is something we stress big time at The Fitness Underground-Los Angeles, it’s an important part of our training bible and unfortunately one most people always seem to forget.
You always have to use your head and train smart, which means training safely, properly and effectively. If you lack the experience and know-how don’t let your ego get in the way, never put yourself at risk and seek the guidance of a Certified Personal Trainer. A CPT will educate you how to train the right way; not only will you lower the risk of injury and set-backs by learning how to “train smart,” exercise will become a much more enjoyable experience for you. You will find yourself sticking to your fitness program, your results will be amazing and your fitness goals will come much quicker as well.
It takes time to really get to know your body, but once you do, you can prevent injury, set-backs and for the most part, a serious case of DOMS.
Oxalates and Green Smoothies:
Oxalates and Green Smoothies:
There seems to be so much mis-information and misunderstanding about oxalates and kidney stones, that I decided write about here – hopefully clearing up any confusion.
First of all – just because health information is posted online, does not mean it’s true. Make sure the info is backed up by real science, research studies and qualified professionals. Preferrably with a physician’s endorsement.
I recently became aware of an article that stated, “green smoothies can devestate your health.” Seriously… Yep, a completely sensationalized article, that offered absolutely NO science, evidence or research. And people bought into it? Any excuse not to consume those veggies, I guess. The author even goes on to recommend eating greens cooked only with lots of butter. Seriously? Yep, another nutrition mishap. Clearly this woman in not educated with current nutrition data/research studies. Very irresponsible on her part.
The point in question involes the belief that the consumption of vegetables that conatin oxalates causes kidney stones.
Dr. Joel Fuhrman states, “It is relatively rare that people are bothered by normal oxalate levels in vegetables, even stone formers. We do check urinary oxalates in such patients and typically find that our *protocol results in reduction of calcium oxalates and a normalization of the ph, decreasing risk of stones. However, I still recommend such patients avoid spinach and chard, because their are so many other green options with lower oxalate levels. There are some rare people who cannot breakdown oxalates well and need further oxalate restriction, for them just restricting spinach and chard is not sufficient and they have to reduce other foods that have more moderate levels of oxalates.” *Eat to Live, Nutritarian
Dr Fuhrman goes on to say that it is extremely rare for for anyone to be sesitive to oxalates.
Let me break it all down for here:
What are oxalates?
Oxalates are naturally-occurring substances found in plants, animals, and in humans. In chemical terms, oxalates belong to a group of molecules called organic acids, and are routinely made by plants, animals, and humans. Our bodies always contain oxalates, and our cells routinely convert other substances into oxalates. For example, vitamin C is one of the substances that our cells routinely convert into oxalates. In addition to the oxalates that are made inside of our body, oxalates can arrive at our body from the outside, from certain foods that contain them.
What foods contain oxalates?
Fruits: blackberries, blueberries, raspberries, strawberries, currants, kiwifruit, concord (purple) grapes, figs, tangerines, and plums
Vegetables: spinach, Swiss chard, beet greens, collards, okra, parsley, leeks and quinoa are among the most oxalate-dense vegetables celery, green beans, rutabagas, and summer squash would be considered moderately dense in oxalates
Nuts and seeds: almonds, cashews, and peanuts
Legumes: soybeans, tofu and other soy products
Grains: wheat bran, wheat germ, quinoa (a vegetable often used like a grain)
Other: cocoa, chocolate, and black tea
This website offers some insightful nutrition information: http://www.whfoods.com/genpage.php?tname=george&dbid=48
So – should you give up the greens? I say no way! Raw greens are incredibly beneficial for our health. We need a pound of raw veggies every day to stay healthy and prevent disease. Green smoothies are a great way to accomplish that.
For those of you that have an issue with kidney stones and are looking for sound nutrtiion advice as far as prevention, Dr. Michael Greger states, “In terms of food, according to the latest review on the subject, the most important thing is to reduce meat consumption (vegetarians may have only half the kidney stone risk). The reasons given why animal proteins are bad is because of hypercalciuria, hyperoxaluria, hyperuricosuria, hypocitraturia, and the acidification of the urine. You should also cut down on salt, and the more fruits and vegetables the better–they tend to have a high water, potassium, and magnesium content; a low sodium chloride content; and a high urine alkalinization power because of the presence of bicarbonate and citrate. I would warn against megadosing with vitamin C (as you’ll see across the internet) as this may exacerbate stone formation.”
Eat Healthy & Thrive. Enhance Performance & Recover Faster. Sound Nutririon is the Competitive Edge!
* (By Texas and Markus Boesch)
There seems to be so much mis-information and misunderstanding about oxalates and kidney stones, that I decided write about here – hopefully clearing up any confusion.
First of all – just because health information is posted online, does not mean it’s true. Make sure the info is backed up by real science, research studies and qualified professionals. Preferrably with a physician’s endorsement.
I recently became aware of an article that stated, “green smoothies can devestate your health.” Seriously… Yep, a completely sensationalized article, that offered absolutely NO science, evidence or research. And people bought into it? Any excuse not to consume those veggies, I guess. The author even goes on to recommend eating greens cooked only with lots of butter. Seriously? Yep, another nutrition mishap. Clearly this woman in not educated with current nutrition data/research studies. Very irresponsible on her part.
The point in question involes the belief that the consumption of vegetables that conatin oxalates causes kidney stones.
Dr. Joel Fuhrman states, “It is relatively rare that people are bothered by normal oxalate levels in vegetables, even stone formers. We do check urinary oxalates in such patients and typically find that our *protocol results in reduction of calcium oxalates and a normalization of the ph, decreasing risk of stones. However, I still recommend such patients avoid spinach and chard, because their are so many other green options with lower oxalate levels. There are some rare people who cannot breakdown oxalates well and need further oxalate restriction, for them just restricting spinach and chard is not sufficient and they have to reduce other foods that have more moderate levels of oxalates.” *Eat to Live, Nutritarian
Dr Fuhrman goes on to say that it is extremely rare for for anyone to be sesitive to oxalates.
Let me break it all down for here:
What are oxalates?
Oxalates are naturally-occurring substances found in plants, animals, and in humans. In chemical terms, oxalates belong to a group of molecules called organic acids, and are routinely made by plants, animals, and humans. Our bodies always contain oxalates, and our cells routinely convert other substances into oxalates. For example, vitamin C is one of the substances that our cells routinely convert into oxalates. In addition to the oxalates that are made inside of our body, oxalates can arrive at our body from the outside, from certain foods that contain them.
What foods contain oxalates?
Fruits: blackberries, blueberries, raspberries, strawberries, currants, kiwifruit, concord (purple) grapes, figs, tangerines, and plums
Vegetables: spinach, Swiss chard, beet greens, collards, okra, parsley, leeks and quinoa are among the most oxalate-dense vegetables celery, green beans, rutabagas, and summer squash would be considered moderately dense in oxalates
Nuts and seeds: almonds, cashews, and peanuts
Legumes: soybeans, tofu and other soy products
Grains: wheat bran, wheat germ, quinoa (a vegetable often used like a grain)
Other: cocoa, chocolate, and black tea
This website offers some insightful nutrition information: http://www.whfoods.com/genpage.php?tname=george&dbid=48
So – should you give up the greens? I say no way! Raw greens are incredibly beneficial for our health. We need a pound of raw veggies every day to stay healthy and prevent disease. Green smoothies are a great way to accomplish that.
For those of you that have an issue with kidney stones and are looking for sound nutrtiion advice as far as prevention, Dr. Michael Greger states, “In terms of food, according to the latest review on the subject, the most important thing is to reduce meat consumption (vegetarians may have only half the kidney stone risk). The reasons given why animal proteins are bad is because of hypercalciuria, hyperoxaluria, hyperuricosuria, hypocitraturia, and the acidification of the urine. You should also cut down on salt, and the more fruits and vegetables the better–they tend to have a high water, potassium, and magnesium content; a low sodium chloride content; and a high urine alkalinization power because of the presence of bicarbonate and citrate. I would warn against megadosing with vitamin C (as you’ll see across the internet) as this may exacerbate stone formation.”
Eat Healthy & Thrive. Enhance Performance & Recover Faster. Sound Nutririon is the Competitive Edge!
* (By Texas and Markus Boesch)
Make Good Health a Priority
Successful people aren’t born that way. They become successful by establishing the habit of doing things unsuccessful people don’t like to do. The successful people don’t always like these things themselves; they just get on and do them.
__ Throughout my career, I’ve spent many years educating clients about achieving good health through proper nutrition… some clients have struggled with change and some have been extremely successful. I have noticed a common thread among the people that achieve the best results, reach their goals and make lifelong changes.
___ The biggest commonality among them, is quite simple: They make their health a priority. They make healthy eating and exercise a priority.
___ When something is important to you – you will find a way to do it. No excuses. If not, you’ll come up with every excuse in the book to skip a workout or eat an unhealthy meal.
___ The individuals that have the most success when adopting the nutrition plan that I promote are the ones that see that they are not being deprived; that maintaining a healthy weight (and good health) is not a temporary “diet” – it involves a lifestyle change. By looking at that change as positive and exciting, you set yourself up for success.
___ All you have to do is be determined – make the decision that you WILL lead a healthy life.
___ Nutrition is a HUGE part of that.
___ There are many things in our life that we have no control over. Food is the one thing that you have absolute control of. You make a choice with every bite on your fork – will it be a healthy one that provides long lasting benefits or will it be a choice for instant gratification without regard to your health?
___ I encourage you to make the healthy choice. Unhealthy food eventually becomes unappealing, unappetizing and doesn’t taste quite as good as once thought.
___ (“It will take strength. It will take effort. But the pleasure and rewards that you’ll get from a healthy life will be priceless.” Dr. Fuhrman)
___ Eat Healthy and Thrive!! Enhance Performance & Recover Faster. Nutrition is the Competitive Edge.
Train Movement - Not Muscles
I was recently seeking out new information and was researching alternative types of training concepts (methods/programs) for athletes, particularly triathletes and came across this awesome short article by Vern Gambetta.
I really connected with what Mr. Gambetta was talking about since it kind of paralleled my school of thinking, he stated that the key thing athletes (particualrly triathletes) need to learn is to “Train Movement, Not Muscles” and that as athletes we should move away from the rather old school concepts of training individual muscle (as traditional body builders do). “Connect” and “coordinate” are the new buzzwords, and the right type of resistance work can help your body to do this so you end up being more efficient, less fatigued, as well as decrease you chance of a season ending training injury.
“If your gym time is spent doing body-building moves or all machine-based exercises, you’re probably not training what you need to train,” says Vern Gambetta, author of Athletic Development: The Art and Science of Functional Sports Conditioning, and consultant to college swim teams including Harvard, Kenyon, the University of Michigan, and sports teams including the New York Mets, the San Francisco 49ers and the U.S. Soccer Federation.
Mr.Gambetta really sparked my intrest (I thrive on learning new concepts and love all types of educational information that is going to make me a better trainer, instructor, coach and athlete) so I just ordered his book, Athletic Development: The Art and Science of Functional Sports Conditioning, to learn more about his concepts that I will be sharing with y’all in the future as have a chance to study, learn and apply new concepts.
The following are some valuable tid-bits from the article I read:
* Don’t just lift. Coordinate.> “You want to get all the parts of your body working together so you’re as streamlined and effective as you can be in the water, as aerodynamic as you can be on the bike, and as efficient as you can be in putting force into the ground on the run,” he says. To train that kind of unimpeded flow, you’re better off doing walking lunges with a twist holding a medicine ball, for example, than just doing squats on a rack.
* Avoid isolation. > “The old way of training would have been to do a bench press or overhead press for shoulder strength. That’s counterproductive,” says Gambetta. The new way: “Push-ups on rings, a suspension device (like TRX), or even elevating your feet on a chair helps you hit all the supporting muscles and synergistic muscles that enhance strength.” The bonus: less risk of injury due to less stress on a single joint. And since the goal is better function throughout the body, not visible muscle definition, it’s essential to train the way you move. If you don’t run lying down, then why do ab work with your body positioned that way? “Do more exercises on your feet, while you’re moving and standing, as opposed to being supine or prone,” says Gambetta.
* Consider the killer core workout, Crawling.> Tougher than you ever remember, crawling on your hands and feet (not knees) is an amazing exercise for core stability and for linking the hip to the shoulder. “It also activates both sides of the brain, which helps stimulate coordination,” Gambetta says.
* The Workout. > There is no one perfect program, which is OK — change is essential to effective training anyway. Gambetta lays out some useful guidelines: “I always say thatwithin a 7 to 10 day training cycle, I want to see pulling, pushing, squatting, lunges, and step-up movements, along with rotational and bracing type of movements.” This is a sample workout of the types of movements that cover the recommendations. You can do those in any number of ways (the cable machine is great for this,too), but this is an easy dry-land workout that you can do anywhere with an fitness band.
» Walking lunges with a twist/optional medicine ball: With every lunge, twist to both sides.
» Elevated pushups: Put your feet up on an elevated surface such as a chair or a TRX type of suspension device.
» Rows (with elastic band around mid-torso level doorknob): Wrap a resistance band around both sides of a doorknob, leaving the door open. Hold one end in each hand and slowly pull your arms in until your hands are level with your chest and your elbows are behind your torso.
» Bear crawls: Get on all fours (feet, not knees) and crawl forward.
» Step-ups: Depending on ability level, step up onto a stable surface and drive the knee up to the chest. Arms can mimic a running motion. Do 8–10 reps of each. Do twice a week during race season. You should feel like you’re working, but the point isn’t to reach muscle failure; it’s to challenge your muscles without wiping you out.
I really connected with what Mr. Gambetta was talking about since it kind of paralleled my school of thinking, he stated that the key thing athletes (particualrly triathletes) need to learn is to “Train Movement, Not Muscles” and that as athletes we should move away from the rather old school concepts of training individual muscle (as traditional body builders do). “Connect” and “coordinate” are the new buzzwords, and the right type of resistance work can help your body to do this so you end up being more efficient, less fatigued, as well as decrease you chance of a season ending training injury.
“If your gym time is spent doing body-building moves or all machine-based exercises, you’re probably not training what you need to train,” says Vern Gambetta, author of Athletic Development: The Art and Science of Functional Sports Conditioning, and consultant to college swim teams including Harvard, Kenyon, the University of Michigan, and sports teams including the New York Mets, the San Francisco 49ers and the U.S. Soccer Federation.
Mr.Gambetta really sparked my intrest (I thrive on learning new concepts and love all types of educational information that is going to make me a better trainer, instructor, coach and athlete) so I just ordered his book, Athletic Development: The Art and Science of Functional Sports Conditioning, to learn more about his concepts that I will be sharing with y’all in the future as have a chance to study, learn and apply new concepts.
The following are some valuable tid-bits from the article I read:
* Don’t just lift. Coordinate.> “You want to get all the parts of your body working together so you’re as streamlined and effective as you can be in the water, as aerodynamic as you can be on the bike, and as efficient as you can be in putting force into the ground on the run,” he says. To train that kind of unimpeded flow, you’re better off doing walking lunges with a twist holding a medicine ball, for example, than just doing squats on a rack.
* Avoid isolation. > “The old way of training would have been to do a bench press or overhead press for shoulder strength. That’s counterproductive,” says Gambetta. The new way: “Push-ups on rings, a suspension device (like TRX), or even elevating your feet on a chair helps you hit all the supporting muscles and synergistic muscles that enhance strength.” The bonus: less risk of injury due to less stress on a single joint. And since the goal is better function throughout the body, not visible muscle definition, it’s essential to train the way you move. If you don’t run lying down, then why do ab work with your body positioned that way? “Do more exercises on your feet, while you’re moving and standing, as opposed to being supine or prone,” says Gambetta.
* Consider the killer core workout, Crawling.> Tougher than you ever remember, crawling on your hands and feet (not knees) is an amazing exercise for core stability and for linking the hip to the shoulder. “It also activates both sides of the brain, which helps stimulate coordination,” Gambetta says.
* The Workout. > There is no one perfect program, which is OK — change is essential to effective training anyway. Gambetta lays out some useful guidelines: “I always say thatwithin a 7 to 10 day training cycle, I want to see pulling, pushing, squatting, lunges, and step-up movements, along with rotational and bracing type of movements.” This is a sample workout of the types of movements that cover the recommendations. You can do those in any number of ways (the cable machine is great for this,too), but this is an easy dry-land workout that you can do anywhere with an fitness band.
» Walking lunges with a twist/optional medicine ball: With every lunge, twist to both sides.
» Elevated pushups: Put your feet up on an elevated surface such as a chair or a TRX type of suspension device.
» Rows (with elastic band around mid-torso level doorknob): Wrap a resistance band around both sides of a doorknob, leaving the door open. Hold one end in each hand and slowly pull your arms in until your hands are level with your chest and your elbows are behind your torso.
» Bear crawls: Get on all fours (feet, not knees) and crawl forward.
» Step-ups: Depending on ability level, step up onto a stable surface and drive the knee up to the chest. Arms can mimic a running motion. Do 8–10 reps of each. Do twice a week during race season. You should feel like you’re working, but the point isn’t to reach muscle failure; it’s to challenge your muscles without wiping you out.
Good Morning Sunshine Smoothie
Good Morning Sunshine Smoothie
This smoothie is like a burst of sunshine. As delicious as it is beautiful. Packed with phytonutrients, it is alkalizing and anti-inflammatory. Something every athlete can appreciate!
Turmeric: The active ingredient in turmeric is the antioxidant curcumin that slows the replication of cancer cells and helps protect healthy cells from damage. Curcumin can also potentially benefit you by:Promoting your immune system. Helping you maintain your healthy digestive system, Supporting your healthy bones, joints, and overall skeletal system, and Promoting healthy blood and liver functions.
Ginger: helps curb genetic mutations that transform normal cells into cancer cells. It has been shown to be more effective against bacterial staph infections than antibiotics. Ginger’s anti-inflammatory effects are well researched and . It can ease or cure a variety of gut problems, such as ulcerative colitis and acid reflux.
Grapefruit: detoxifying; contains naringenin which slows the growth of breast cancer cells; the peel contains d-limonene which may help in keeping pancreatic and colorectal cancers at bay.
Orange: detoxifying; contains cancer-inhibiting flavonoids; the peel contains d-limonene which may help in fighting pancreatic and colorectal cancers.
Carrot: rich in protective carotene that stimulates T-cell cytotoxic capabilities; protects the skin from sun damage; helps protect against lung, bladder, stomach, prostate and colon cancers.
Banana: high in potassium and low in sodium, they help reduce blood pressure and equalize blood sugar levels.
Mango: mango has been found to protect against colon, breast, leukemia and prostate cancers. The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels.
Coconut: Research studies suggest that cytokinins in coconut water showed significant anti-aging, anti-carcinogenic, and anti-thrombotic effects. Also a very good source of B-complex vitamins and potassium.
Good Morning Sunshine Smoothie:
Serves 2 • 1 cup coconut water,or plain filtered water •1 orange, peeled 1-2 tsp of the zest •1 grapefruit, peeled 1-2 tsp of the zest •1 banana 1 mango, pitted & peeled or 1 cup frozen mango •1 large carrot (or a small handful of baby carrots) •2-3 slices of fresh turmeric •1-2 slices of fresh ginger
Toss everything into the Vitamix & you’re good to go! *If the fruit that you’re using is not frozen, you may want to add a couple ice cubes when blending, just to make the smoothie nice and cold.
Enjoy!
* Don't have a Vitamix...? Too bad cause I've found the Vitamix to be one the BEST investments in good health that you can make! Here's a coupon code for free shipping that I came across, that I would like to share with all LA-Tri Club members. Free free to us it on Vitamix's site (totally cool): *Enter code 06-008081
Eat Healthy and Thrive. Enhance Performance and Recover Faster. Remember- Sound Nutrition is the True Competitive Edge!!
This smoothie is like a burst of sunshine. As delicious as it is beautiful. Packed with phytonutrients, it is alkalizing and anti-inflammatory. Something every athlete can appreciate!
Turmeric: The active ingredient in turmeric is the antioxidant curcumin that slows the replication of cancer cells and helps protect healthy cells from damage. Curcumin can also potentially benefit you by:Promoting your immune system. Helping you maintain your healthy digestive system, Supporting your healthy bones, joints, and overall skeletal system, and Promoting healthy blood and liver functions.
Ginger: helps curb genetic mutations that transform normal cells into cancer cells. It has been shown to be more effective against bacterial staph infections than antibiotics. Ginger’s anti-inflammatory effects are well researched and . It can ease or cure a variety of gut problems, such as ulcerative colitis and acid reflux.
Grapefruit: detoxifying; contains naringenin which slows the growth of breast cancer cells; the peel contains d-limonene which may help in keeping pancreatic and colorectal cancers at bay.
Orange: detoxifying; contains cancer-inhibiting flavonoids; the peel contains d-limonene which may help in fighting pancreatic and colorectal cancers.
Carrot: rich in protective carotene that stimulates T-cell cytotoxic capabilities; protects the skin from sun damage; helps protect against lung, bladder, stomach, prostate and colon cancers.
Banana: high in potassium and low in sodium, they help reduce blood pressure and equalize blood sugar levels.
Mango: mango has been found to protect against colon, breast, leukemia and prostate cancers. The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels.
Coconut: Research studies suggest that cytokinins in coconut water showed significant anti-aging, anti-carcinogenic, and anti-thrombotic effects. Also a very good source of B-complex vitamins and potassium.
Good Morning Sunshine Smoothie:
Serves 2 • 1 cup coconut water,or plain filtered water •1 orange, peeled 1-2 tsp of the zest •1 grapefruit, peeled 1-2 tsp of the zest •1 banana 1 mango, pitted & peeled or 1 cup frozen mango •1 large carrot (or a small handful of baby carrots) •2-3 slices of fresh turmeric •1-2 slices of fresh ginger
Toss everything into the Vitamix & you’re good to go! *If the fruit that you’re using is not frozen, you may want to add a couple ice cubes when blending, just to make the smoothie nice and cold.
Enjoy!
* Don't have a Vitamix...? Too bad cause I've found the Vitamix to be one the BEST investments in good health that you can make! Here's a coupon code for free shipping that I came across, that I would like to share with all LA-Tri Club members. Free free to us it on Vitamix's site (totally cool): *Enter code 06-008081
Eat Healthy and Thrive. Enhance Performance and Recover Faster. Remember- Sound Nutrition is the True Competitive Edge!!
Plant Powered 4th of July Feast
Plant Powered 4th of July Feast
The 4th of July usually involves backyard BBQ’s and potluck dinners, but those fun festivities don’t have to center around a slab of meat on the grill. Did you know that grilled meat (any meat – chicken, fish, beef and pork) contains carcinogens?
You can still fire up the grill – just toss veggies on instead! Grilled corn on the cob, eggplant, zucchini, onions, mushrooms and peppers are delicious and don’t forget about the fruit – pineapple, nectarines and peaches are simply amazing. Just load up some skewers with your favorites and toss them on the grill for a few minutes.
These plant strong recipes are definite crowd pleasers and are healthier alternatives! Try'em, don't be scared.
Spicy Watermelon Salad-
This recipe is delicious and refreshing – a perfect summer side dish. The sweet watermelon is enhanced with the flavors of lime and mint and the kick from the chili’s rounds it out perfectly.
*adjust ingredients to taste •5-6 cups Watermelon diced •1-2 *chili peppers finely minced •3-4 mint leaves minced •lime juice (1-2 limes)
*You can substitute red pepper flakes or sambal for the chili’s if you prefer.
Cut up watermelon into large chunks. Reserve any juice and mix it with the lime juice, mint and chili peppers. Combine all ingredients in a large bowl and refrigerate.
White Bean & Wild Rice Veggie Burger-
•1/2 c uncooked wild rice, rinsed •1 c red onions, finely chopped •1 c celery, finely chopped •3 cloves garlic, minced •1/4 tsp dried basil •1/4 tsp dried parsley •1/4 tsp Mrs. Dash Original no-salt seasoning •1/2 c almonds, lightly toasted •1 1/2 c cooked white beans or •1 (15 ounce can) no-salt-added or low sodium white beans, drained 100% whole grain bread crumbs or old fashioned oats if needed to adjust consistency
Instructions:
Combine rice and 2 cups water (or no-salt-added or low sodium vegetable broth for additional flavor) in a saucepan. Bring to a boil, reduce heat, cover and simmer for 45 minutes or until rice is tender. Drain any excess water.
While rice is cooking, water saute onions, celery and garlic over low flame for 10 minutes or until tender. Stir frequently to prevent burning; cover sporadically to soften vegetables, but uncover to let water steam off. Stir in basil, parsley, and Mrs. Dash.
Finely chop almonds in food processor. Add beans and process until beans are pureed and mixture is well combined. Place in a bowl and stir in wild rice and onion mixture.
Form into burgers. If mixture is too wet, a small amount of whole grain bread crumbs or oats may be added. Place burgers on a baking sheet lined with parchment paper. Bake at 350 degrees F for 40 minutes, turning after 20 minutes.
Israeli Couscous Salad-
•1 1/2 c Israeli couscous •1 c cucumber, quartered and thinly sliced •1/4 c minced fresh flat leaf parsley 10 to 12 basil leaves, thinly sliced (to taste) •3 ripe nectarines, pitted and diced •1 c halved cherry tomatoes •1 avocado, diced •2 to 3 TBSP lemon juice •Salt and freshly ground pepper to taste •Mixed baby greens, as needed •1/4 c toasted pine nuts or toasted slivered almonds green onions, chopped
Bring 5 cups of water to a boil in a medium saucepan. Add the Israeli couscous and simmer for about 8 minutes, or until al dente. Drain and rinse with cool water until the couscous is at room temperature.
In a mixing bowl, combine the couscous with the remaining ingredients except the last two. Toss well to combine.
Line a large serving platter with some greens. Mound the salad over them. Sprinkle the top with the toasted nuts and green onions. Serve at once or cover loosely with plastic wrap and refrigerate until needed.
Cherry Vanilla Ice Cream (Dairy Free)-
Ingredients: •2 tsp lemon juice •2 tsp vanilla extract •3 cups cherries, pitted (fresh or frozen is fine) •15 dates, pitted •1 1/2 cups coconut milk •Pinch sea salt
Directions: Place all ingredients and only 1 cup cherries into the blender and mix well. Add remaining cherries and pulse a bit to break them up. If you don’t like chunks in your ice cream, blend until smooth. If you have an ice cream maker, chill the mix so it’s cold and process in the ice cream maker according to manufacturer’s instructions. Freeze in a large, airtight glass container. No ice cream maker? Just pour into a large, airtight glass container and freeze. Thaw for about 10 minutes before serving. Enjoy!
No Bake Berry Cheesecake (vegan)-
* even though this is made with healthy ingredients, it is still calorie dense, so watch your portion size!
The recipe is definitely a labor of love – but it’s perfect for a special occasion.
Crust: •1 c raw nuts (any combination works. I use walnuts, almonds and cashews) •1 c unsweetened shredded coconut •8 Medjool dates, pitted (soaked in water for 5-10 minutes) •1 tsp vanilla extract
In a food processor, process the nuts and coconut to the consistency of course sand. Add the dates and vanilla and process until combined well. Press the crust into the bottom of a nonstick spring-form pan or a pie plate. Place the crust in the fridge while you make the filling.
Filling: •2 c macadamia nuts (soaked overnight) •1 package (organic) firm silken tofu (drained) •2 TBSP nutritional yeast •2 TBSP vanilla extract •½ c lemon juice •10 Medjool dates, pitted and soaked in water for 5-10 minutes (blended into a paste with the lemon juice, using a blender or food processor)
The day before you plan on serving, blend the soaked macadamia nuts in a Vitamix or other high powered blender with just enough water to blend until smooth. Pour the mixture into a cheesecloth and let drain overnight.
To make the filling:
In a food processor or high powered blender, process the macadamia cheese and the rest of the filling ingredients until smooth. Pour the filling into your crust and place in the freezer for an hour.
Topping: •1 package of defrosted raspberries, strawberries, blueberries or blackberries (or a combination of your favorites) •2 TBSP chia seeds •2 Medjool dates (blended into a paste with a small amount of lemon juice or water)
Mix all ingredients and leave in the fridge for several hours.
Right before serving, pour the berry mixture over the cake.
* EAT HEALTHY AND THRIVE! Enhance Performance & Recover Faster. Quaility Nutrition is The Competitive Edge! (By Texas & Markus Boesch/Eat Healthy and Thrive)
The 4th of July usually involves backyard BBQ’s and potluck dinners, but those fun festivities don’t have to center around a slab of meat on the grill. Did you know that grilled meat (any meat – chicken, fish, beef and pork) contains carcinogens?
You can still fire up the grill – just toss veggies on instead! Grilled corn on the cob, eggplant, zucchini, onions, mushrooms and peppers are delicious and don’t forget about the fruit – pineapple, nectarines and peaches are simply amazing. Just load up some skewers with your favorites and toss them on the grill for a few minutes.
These plant strong recipes are definite crowd pleasers and are healthier alternatives! Try'em, don't be scared.
Spicy Watermelon Salad-
This recipe is delicious and refreshing – a perfect summer side dish. The sweet watermelon is enhanced with the flavors of lime and mint and the kick from the chili’s rounds it out perfectly.
*adjust ingredients to taste •5-6 cups Watermelon diced •1-2 *chili peppers finely minced •3-4 mint leaves minced •lime juice (1-2 limes)
*You can substitute red pepper flakes or sambal for the chili’s if you prefer.
Cut up watermelon into large chunks. Reserve any juice and mix it with the lime juice, mint and chili peppers. Combine all ingredients in a large bowl and refrigerate.
White Bean & Wild Rice Veggie Burger-
•1/2 c uncooked wild rice, rinsed •1 c red onions, finely chopped •1 c celery, finely chopped •3 cloves garlic, minced •1/4 tsp dried basil •1/4 tsp dried parsley •1/4 tsp Mrs. Dash Original no-salt seasoning •1/2 c almonds, lightly toasted •1 1/2 c cooked white beans or •1 (15 ounce can) no-salt-added or low sodium white beans, drained 100% whole grain bread crumbs or old fashioned oats if needed to adjust consistency
Instructions:
Combine rice and 2 cups water (or no-salt-added or low sodium vegetable broth for additional flavor) in a saucepan. Bring to a boil, reduce heat, cover and simmer for 45 minutes or until rice is tender. Drain any excess water.
While rice is cooking, water saute onions, celery and garlic over low flame for 10 minutes or until tender. Stir frequently to prevent burning; cover sporadically to soften vegetables, but uncover to let water steam off. Stir in basil, parsley, and Mrs. Dash.
Finely chop almonds in food processor. Add beans and process until beans are pureed and mixture is well combined. Place in a bowl and stir in wild rice and onion mixture.
Form into burgers. If mixture is too wet, a small amount of whole grain bread crumbs or oats may be added. Place burgers on a baking sheet lined with parchment paper. Bake at 350 degrees F for 40 minutes, turning after 20 minutes.
Israeli Couscous Salad-
•1 1/2 c Israeli couscous •1 c cucumber, quartered and thinly sliced •1/4 c minced fresh flat leaf parsley 10 to 12 basil leaves, thinly sliced (to taste) •3 ripe nectarines, pitted and diced •1 c halved cherry tomatoes •1 avocado, diced •2 to 3 TBSP lemon juice •Salt and freshly ground pepper to taste •Mixed baby greens, as needed •1/4 c toasted pine nuts or toasted slivered almonds green onions, chopped
Bring 5 cups of water to a boil in a medium saucepan. Add the Israeli couscous and simmer for about 8 minutes, or until al dente. Drain and rinse with cool water until the couscous is at room temperature.
In a mixing bowl, combine the couscous with the remaining ingredients except the last two. Toss well to combine.
Line a large serving platter with some greens. Mound the salad over them. Sprinkle the top with the toasted nuts and green onions. Serve at once or cover loosely with plastic wrap and refrigerate until needed.
Cherry Vanilla Ice Cream (Dairy Free)-
Ingredients: •2 tsp lemon juice •2 tsp vanilla extract •3 cups cherries, pitted (fresh or frozen is fine) •15 dates, pitted •1 1/2 cups coconut milk •Pinch sea salt
Directions: Place all ingredients and only 1 cup cherries into the blender and mix well. Add remaining cherries and pulse a bit to break them up. If you don’t like chunks in your ice cream, blend until smooth. If you have an ice cream maker, chill the mix so it’s cold and process in the ice cream maker according to manufacturer’s instructions. Freeze in a large, airtight glass container. No ice cream maker? Just pour into a large, airtight glass container and freeze. Thaw for about 10 minutes before serving. Enjoy!
No Bake Berry Cheesecake (vegan)-
* even though this is made with healthy ingredients, it is still calorie dense, so watch your portion size!
The recipe is definitely a labor of love – but it’s perfect for a special occasion.
Crust: •1 c raw nuts (any combination works. I use walnuts, almonds and cashews) •1 c unsweetened shredded coconut •8 Medjool dates, pitted (soaked in water for 5-10 minutes) •1 tsp vanilla extract
In a food processor, process the nuts and coconut to the consistency of course sand. Add the dates and vanilla and process until combined well. Press the crust into the bottom of a nonstick spring-form pan or a pie plate. Place the crust in the fridge while you make the filling.
Filling: •2 c macadamia nuts (soaked overnight) •1 package (organic) firm silken tofu (drained) •2 TBSP nutritional yeast •2 TBSP vanilla extract •½ c lemon juice •10 Medjool dates, pitted and soaked in water for 5-10 minutes (blended into a paste with the lemon juice, using a blender or food processor)
The day before you plan on serving, blend the soaked macadamia nuts in a Vitamix or other high powered blender with just enough water to blend until smooth. Pour the mixture into a cheesecloth and let drain overnight.
To make the filling:
In a food processor or high powered blender, process the macadamia cheese and the rest of the filling ingredients until smooth. Pour the filling into your crust and place in the freezer for an hour.
Topping: •1 package of defrosted raspberries, strawberries, blueberries or blackberries (or a combination of your favorites) •2 TBSP chia seeds •2 Medjool dates (blended into a paste with a small amount of lemon juice or water)
Mix all ingredients and leave in the fridge for several hours.
Right before serving, pour the berry mixture over the cake.
* EAT HEALTHY AND THRIVE! Enhance Performance & Recover Faster. Quaility Nutrition is The Competitive Edge! (By Texas & Markus Boesch/Eat Healthy and Thrive)
End Food Cravings Now!
Want to know how to end cravings for good? It’s really simple. (The key to success is knowing Health = Nutrients/Calories.)
--- As you start to meet the body’s nutrient needs, it desires less food. This mean we’re not going to crave food as much or want to eat as often.
--- When you eat foods that have toxic properties or that aren’t healthy for you, they create addictive withdrawal symptoms once you stop eating them. Since those symptoms are relieved by frequent eating, they drive people to eat more frequently than is truly necessary.
--- For example, if you stop drinking coffee you get headaches. You can get rid of the headaches by either breaking the caffeine habit altogether, or by drinking more coffee.
--- Likewise, when you eat a diet that contains processed foods, trans fats, sugar and lots of salt, your diet is relatively toxic and when you stop eating for a few hours, you start to feel bad. Feeling weak, light-headed, abdominal spasms, and headachy, are NOT symptoms of hunger. These are symptoms of withdrawal.
--- To stop those addictive drives and the cravings that lead to poor health and obesity, we have to restore nutritional excellence. Get back in touch with the amount of calories we actually need. The reason that dieting does not work is because you are always fighting your addictive sensations.
--- The cravings won’t subside if you keep feeding them.
When people stop smoking cigarettes, they have to stop. Completely.Cutting back is not stopping! It continues to nurse the addiction.
--- The same is true of sugar, salty foods, processed foods, dairy products, or any other addictions. The only way to stop is to replace it with something that is both nutrient dense and delicious!
--- Taste actually improves as you start to eat healthier. By eating a nutrient dense diet, your taste adjusts itself so that you actually get more pleasure from eating, not less. Giving up some of your favorite, unhealthy foods requires only a temporary loss – after a while you’ll actually like this way of eating more than your old way. When you’re eating food that tastes good and aren’t restricted on the quantity, you don’t feel deprived.
Eat Healthy & Thrive. Enhance performance and Recover faster!
Superfood Spotlight: Hemp Seeds
Superfood Spotlight: Hemp Seeds
The benefits of hemp are seemingly endless. This amazing super-food balances your hormones, nourishes your skin and hair, calms post-workout inflammation, and relaxes your muscles. Thanks to it’s high levels of both iron and phosphorous, hemp is an essential food for athletes. Hemp contains high amounts of magnesium and double the protein of chia and flax seeds. Hemp also features plenty of other nutrients including abundant fiber, chlorophyll, vitamins and omega-3 and -6 essential fatty acids. Hemp also contains three times the vitamin E contained in flax.
Hemp is an easily-digested complete protein source that is also one of the richest vegetable sources of the Omega 3 & 6 Essential Fatty Acids. For optimum health, Omega-6 and Omega-3 need to be consumed in a certain ratio. I recommend hemp seed due to its ideal 3 to 1 ratio of Omega-6 to Omega-3 EFAs.
EFAs help organ muscles to contract, regulate stomach acid, help lower blood pressure, regulate hormone levels, break up cholesterol, while aiding in fat transportation and metabolism, and they help support the immune system and guard against viral infection . The EFAs in hemp also help improve brain function.
Wondering how to add hemp seeds to your diet?
Hemps seeds have a mild, nutty flavor similar to sunflower seeds.
•Sprinkle shelled hemp hearts on salads, non-dairy yogurt, oatmeal and cereal
•Add them to soups
•Toss them into smoothies
•Toss into other cooked grains
•Hemp butter is a great substitute for those with allergies to peanuts or tree nuts
Eat Healthy & Thrive.. Enhance Performance & Recover Faster. Sound Nutrition is the Competitive Edge!
(By Texas & Markus Boesch)
The benefits of hemp are seemingly endless. This amazing super-food balances your hormones, nourishes your skin and hair, calms post-workout inflammation, and relaxes your muscles. Thanks to it’s high levels of both iron and phosphorous, hemp is an essential food for athletes. Hemp contains high amounts of magnesium and double the protein of chia and flax seeds. Hemp also features plenty of other nutrients including abundant fiber, chlorophyll, vitamins and omega-3 and -6 essential fatty acids. Hemp also contains three times the vitamin E contained in flax.
Hemp is an easily-digested complete protein source that is also one of the richest vegetable sources of the Omega 3 & 6 Essential Fatty Acids. For optimum health, Omega-6 and Omega-3 need to be consumed in a certain ratio. I recommend hemp seed due to its ideal 3 to 1 ratio of Omega-6 to Omega-3 EFAs.
EFAs help organ muscles to contract, regulate stomach acid, help lower blood pressure, regulate hormone levels, break up cholesterol, while aiding in fat transportation and metabolism, and they help support the immune system and guard against viral infection . The EFAs in hemp also help improve brain function.
Wondering how to add hemp seeds to your diet?
Hemps seeds have a mild, nutty flavor similar to sunflower seeds.
•Sprinkle shelled hemp hearts on salads, non-dairy yogurt, oatmeal and cereal
•Add them to soups
•Toss them into smoothies
•Toss into other cooked grains
•Hemp butter is a great substitute for those with allergies to peanuts or tree nuts
Eat Healthy & Thrive.. Enhance Performance & Recover Faster. Sound Nutrition is the Competitive Edge!
(By Texas & Markus Boesch)
Manage Workouts With An Improved Thought Process
Manage Workouts With An Improved Thought Process
Whether you’re new to fitness or you’ve been working out consistently for years, we share a common truth: Working out is hard. Some people give up or quit in the face of that kind of adversity, while others say, “Bring it on!” and make their exercise training session their bitch. Personally, I’ve always found myself to be up for a challenge. It isn’t because I long to punish myself or actually enjoy pain (far from it). In fact, at times even I don’t love exercising and have times when I have to struggle with getting it done. But I know excuses don’t bring resutls and do my best to get on with it.
It’s a fact that exercise is sometimes hard and uncomfortable, and anyone who says otherwise is lying or not working out hard enough! I know for many of you, there are a lot of other things you would prefer doing than work out each day. Some of you would much rather sleep in or relax on the couch with a bowl of ice cream watching TV. But the reason I stick with it is because I love how it makes me feel, how it energizes my body and mind and I know of all the endless health benefits that come as the reward for my efforts. I may not like the process all the time, but I love the proven results. Exercise makes me feel alive and now at the age of 57 years young.. I know without a doubt that excercise has kept me feeling young, aging well and most importantly, healthy!
Just as we feel a wide range of positive and negative emotions throughout our lives, our bodies also experience ups, downs, challenges and triumphs. When you go through a hard time in your life, you come out on the other side wiser and stronger. When you work out, your muscles and bones build strength and power and your body becomes wiser in its own way. I believe that only by facing difficulty can we ever truly appreciate all the good in life, or in other words, “the sweet is never as sweet without the sour.” If you could never feel emotional pain, would you be able to appreciate the greatest joys of your life? And if you never experienced physical challenge, would you recognize the joy of moving your body with ease or the feeling of accomplishment you get from conquering a new fitness goal?
Fact: Exercise can be a bitch and sticking to a exercise program is far from easy. But when you face that challenge, don’t make excuses and run away from it and don’t ignore the fact that it has to be done… and deciding to use the negative thinking and turn it into positive engergy you will find it’s way easier to get the tough job done. Use those defeting thoughts as a reminder that as difficult as that moment in time may be, it isn’t the hardest thing you’ll ever do. In fact, it will make all the harder times that much easier, and the good times even better.
I was listening to an athlete being interviewed yesterday while watching a reply of the Ironman Championships in Kona. When the athlete was asked about dealing with and managing pain….the athlete said that she broke the race into a series of small goals. Each portion of the race (the swim, the bike and the run) had hundreds of mini goals. For her, it was an easier way to manage pain, stress etc. throughout the long race. When I gave her insightful words some thought, it really made such sense and it’s that kind of thinking that we should apply in our own workouts and fitness goals. The athlete said if she looked at the entire race as a “whole” - the 2.4 mile swim, followed by a 112 mile bike, then a 26.2 mile run would seem an impossible task to take on and that it would be totally overwhelming for the body and especially the mind.
So it’s time change your thought process the next time you workout and see how much easier your workouts will be to manage!
Break up your workout into mini goals, you can apply this thinking to anything you are doing. A kickboxer or boxer should focus on each individual round and give his or her’s all in each round rather than thinking about the total sum of rounds ahead of them. The runner should break up their 8 mile training run into several mini goals. Point-A to B, Point-B to C and soon, a should the triathlete when it comes to swim, bike, run. When weight training, think about each excercise indivdually… while bench pressing don’t think about squatting. Finshing your bench work, enjoy the sense of accomplishment and then move onto the next challange. You can apply this process to any and all workouts and you will experience much better physical and mental results.
Does exercise make you feel alive? Have you learned to embrace the challenge of working out or are you still dreading it? Remember it’s duty for the future. Your future. As I always say, you can sweat and raise your heart-rate in the gym, on a run or bike ride, a kickboxing class, a yoga session or a boot camp workout ,in the swimming pool (whatever) or you can feel your heart pound in your chest and sweat even more while sitting in a doctor’s office waiting for your unfortunate test results.
The choice is yours. Make the smart choice to Get Fit, Eat Smart, Stay Well and Thrive!!!
Whether you’re new to fitness or you’ve been working out consistently for years, we share a common truth: Working out is hard. Some people give up or quit in the face of that kind of adversity, while others say, “Bring it on!” and make their exercise training session their bitch. Personally, I’ve always found myself to be up for a challenge. It isn’t because I long to punish myself or actually enjoy pain (far from it). In fact, at times even I don’t love exercising and have times when I have to struggle with getting it done. But I know excuses don’t bring resutls and do my best to get on with it.
It’s a fact that exercise is sometimes hard and uncomfortable, and anyone who says otherwise is lying or not working out hard enough! I know for many of you, there are a lot of other things you would prefer doing than work out each day. Some of you would much rather sleep in or relax on the couch with a bowl of ice cream watching TV. But the reason I stick with it is because I love how it makes me feel, how it energizes my body and mind and I know of all the endless health benefits that come as the reward for my efforts. I may not like the process all the time, but I love the proven results. Exercise makes me feel alive and now at the age of 57 years young.. I know without a doubt that excercise has kept me feeling young, aging well and most importantly, healthy!
Just as we feel a wide range of positive and negative emotions throughout our lives, our bodies also experience ups, downs, challenges and triumphs. When you go through a hard time in your life, you come out on the other side wiser and stronger. When you work out, your muscles and bones build strength and power and your body becomes wiser in its own way. I believe that only by facing difficulty can we ever truly appreciate all the good in life, or in other words, “the sweet is never as sweet without the sour.” If you could never feel emotional pain, would you be able to appreciate the greatest joys of your life? And if you never experienced physical challenge, would you recognize the joy of moving your body with ease or the feeling of accomplishment you get from conquering a new fitness goal?
Fact: Exercise can be a bitch and sticking to a exercise program is far from easy. But when you face that challenge, don’t make excuses and run away from it and don’t ignore the fact that it has to be done… and deciding to use the negative thinking and turn it into positive engergy you will find it’s way easier to get the tough job done. Use those defeting thoughts as a reminder that as difficult as that moment in time may be, it isn’t the hardest thing you’ll ever do. In fact, it will make all the harder times that much easier, and the good times even better.
I was listening to an athlete being interviewed yesterday while watching a reply of the Ironman Championships in Kona. When the athlete was asked about dealing with and managing pain….the athlete said that she broke the race into a series of small goals. Each portion of the race (the swim, the bike and the run) had hundreds of mini goals. For her, it was an easier way to manage pain, stress etc. throughout the long race. When I gave her insightful words some thought, it really made such sense and it’s that kind of thinking that we should apply in our own workouts and fitness goals. The athlete said if she looked at the entire race as a “whole” - the 2.4 mile swim, followed by a 112 mile bike, then a 26.2 mile run would seem an impossible task to take on and that it would be totally overwhelming for the body and especially the mind.
So it’s time change your thought process the next time you workout and see how much easier your workouts will be to manage!
Break up your workout into mini goals, you can apply this thinking to anything you are doing. A kickboxer or boxer should focus on each individual round and give his or her’s all in each round rather than thinking about the total sum of rounds ahead of them. The runner should break up their 8 mile training run into several mini goals. Point-A to B, Point-B to C and soon, a should the triathlete when it comes to swim, bike, run. When weight training, think about each excercise indivdually… while bench pressing don’t think about squatting. Finshing your bench work, enjoy the sense of accomplishment and then move onto the next challange. You can apply this process to any and all workouts and you will experience much better physical and mental results.
Does exercise make you feel alive? Have you learned to embrace the challenge of working out or are you still dreading it? Remember it’s duty for the future. Your future. As I always say, you can sweat and raise your heart-rate in the gym, on a run or bike ride, a kickboxing class, a yoga session or a boot camp workout ,in the swimming pool (whatever) or you can feel your heart pound in your chest and sweat even more while sitting in a doctor’s office waiting for your unfortunate test results.
The choice is yours. Make the smart choice to Get Fit, Eat Smart, Stay Well and Thrive!!!
Make Lasting Changes.
Make Lasting Changes.
In order to really change your life, you have to set priorities…and you have to be accountable for your actions. It’s important to be realistic about your goals, and to be brutally honest with yourself.
That means NO EXCUSES! (Excuses don't bring results)
When you say “I don’t have time,” you simply aren’t making time. If it’s important to you, you will find the time. If not, you’ll find an excuse.
If you’ve been down the road of yo-yo diets and failed exercise and nutrition resolutions, listen up. For changes to last, you have be committed – to yourself. Part of the reason that “diets” don’t work – they are not maintainable for the long term. You need to make changes to your lifestyle that support the “new” you.
Weight loss is not the only reason to exercise and clean up your diet. Think about the health implications as well. How about lowering your risk of cancer, heart disease and diabetes for motivation?
To start, most people really need to overhaul their relationship to food. Food should nourish you – not just fill you up. Pay attention to what motivates you toward a particular food choice – convenience, taste, boredom? Start choosing food based on how nutritious it is instead.
When you choose food based on it’s nutrient density, you will never have to count another calorie! What a concept, huh?
Eating a well balanced, plant-based diet is one of the most powerful things you can do for your personal health. The foundation of this eating pattern is built from whole grains, fruits, vegetables, beans/legumes, nuts/seeds, as well as herbs and spices.
It does not take a lot of time to prepare healthy meals for yourself and your family. With a little bit of planning, you’ll be amazed at how quickly and easily you can have dinner on the table.
As far as daily exercise? If you made time to sit and read this blog, then you can make time to exercise. Try setting aside 30 minutes, at least 3-4 days/week to exercise. Go for a walk, find a class, get a workout buddy, whatever it takes – just do it.
As I said, PRIORITIZE! You will make the time to do what is important to you.
Is your health important to you?
Eat Health and Thrive. Enhance Performance and Recover Faster, Sound Nutrition is the Competitive Edge! (By Texas & Markus Boesch/ Eat Healthy and Thrive)
In order to really change your life, you have to set priorities…and you have to be accountable for your actions. It’s important to be realistic about your goals, and to be brutally honest with yourself.
That means NO EXCUSES! (Excuses don't bring results)
When you say “I don’t have time,” you simply aren’t making time. If it’s important to you, you will find the time. If not, you’ll find an excuse.
If you’ve been down the road of yo-yo diets and failed exercise and nutrition resolutions, listen up. For changes to last, you have be committed – to yourself. Part of the reason that “diets” don’t work – they are not maintainable for the long term. You need to make changes to your lifestyle that support the “new” you.
Weight loss is not the only reason to exercise and clean up your diet. Think about the health implications as well. How about lowering your risk of cancer, heart disease and diabetes for motivation?
To start, most people really need to overhaul their relationship to food. Food should nourish you – not just fill you up. Pay attention to what motivates you toward a particular food choice – convenience, taste, boredom? Start choosing food based on how nutritious it is instead.
When you choose food based on it’s nutrient density, you will never have to count another calorie! What a concept, huh?
Eating a well balanced, plant-based diet is one of the most powerful things you can do for your personal health. The foundation of this eating pattern is built from whole grains, fruits, vegetables, beans/legumes, nuts/seeds, as well as herbs and spices.
It does not take a lot of time to prepare healthy meals for yourself and your family. With a little bit of planning, you’ll be amazed at how quickly and easily you can have dinner on the table.
As far as daily exercise? If you made time to sit and read this blog, then you can make time to exercise. Try setting aside 30 minutes, at least 3-4 days/week to exercise. Go for a walk, find a class, get a workout buddy, whatever it takes – just do it.
As I said, PRIORITIZE! You will make the time to do what is important to you.
Is your health important to you?
Eat Health and Thrive. Enhance Performance and Recover Faster, Sound Nutrition is the Competitive Edge! (By Texas & Markus Boesch/ Eat Healthy and Thrive)
Iron Deficiency Anemia and Performance
Iron is an extremely important mineral for good health and performance. The most important role iron plays is as a component of the protein hemoglobin, which carries oxygen from the lungs to the body’s cells. A higher level of iron can mean a higher aerobic capacity and better performance.
Maintaining iron balance can be difficult for some athletes because iron is lost through sweat, urine and the gastrointestinal tract. Iron stores are quite difficult to maintain in some athletes, especially endurance athletes (females more than males). And because the iron from foods and supplements is not fully absorbed, athletes must pay particular attention to the quality and timing of foods eaten to prevent iron deficiency anemia.
Symptoms
The easiest symptom to notice associated with iron deficiency anemia is fatigue that worsens with exertion. Fatigue is common and can have many different causes (such as other nutritional imbalances, illness or stress). If an athlete experiences normal fatigue throughout the day and is not worsened with exercise, the cause is likely not iron deficiency by itself. The following are also possible symptoms of iron deficiency anemia:
• Decreased performance
• Sleepiness and fatigue (outside of normal)
• Poor concentration
• Moodiness or irritability
• Always feeling cold
Let’s Get Technical
A full laboratory blood iron panel is the best way to assess an athlete’s iron status.There a number of clinical markers that describe iron status including serum iron, red blood cell count, hemoglobin, hematocrit, total iron binding capacity and serum ferritin. Serum ferritin, a marker of stored iron, is not tapped into until levels of iron become too low to support demands. For example, if the body is using and excreting more iron than it is receiving from food, the ferritin level will slowly decline. If an iron deficiency is suspected, I recommend the athlete visit a physician who specializes in working with elite athletes and receive a complete blood count (CBC) and iron panel.
Iron Periodization
Based on the lab and geographical region, normal ranges will differ so it is important to receive a baseline test on each athlete. Ideally, this would be done during a transition cycle in their training program since there typically exists a linear relationship between iron stores and training status. Typically, high volume training can cause a decrease in iron stores; therefore, it is important for the coach to periodize an athlete’s nutrition, specifically iron in this case, based on training load changes. Normally, I recommend a 3-6 week iron focus including iron rich foods and possible supplementation (see below) prior to an increase in training load or travel to altitude. This amount of time will allow
the body to increase its iron stores to prevent a significant performance decreasing effect during the training cycle.
Improve Your Ferritin Level
Training increases the demand placed on the body’s iron stores but depending on the athlete and current iron stores, it is possible to improve iron stores through a well structured eating program. Heme iron (found in animal products) has the highest amount of iron and is absorbed in higher amounts in your body. Non-heme iron (found in non-animal products) is lower in iron and is absorbed in lesser amounts in your body. Non-heme iron is regularly consumed by vegans or athletes not eating animal products. The following is a short list of heme and non-heme iron containing foods:
Heme
Clams
Oysters
Sardines
Shrimp
Beef
Turkey
Liver
Non-heme
Enriched breakfast cereals and pasta
Beans
Dates and prunes
Enriched pasta
Green leafy vegetables (spinach, kale)
Blackstrap molasses
Pumpkin seeds
Kidney beans
Chickpeas
Tofu
As mentioned before, heme iron is absorbed better than non-heme iron. To increase the absorption of non-heme iron containing foods, have the athlete consume a source of vitamin C at the same time that a non-heme food source is eaten. For example, drink a glass of orange juice with spinach salad made with chickpeas and kidney beans or enriched pasta made with marinara sauce with crushed tofu added.
For athletes with diagnosed anemia (not self-diagnosed but from an actual blood test), it may be important to not only focus on eating foods high in iron but also taking an iron supplement. Consult with a sports physician and a sports dietitian before doing so as there could be complications of iron overload, namely the development of hemochromatosis (caused by a genetic defect that affects the ability to regulate and absorb the iron in the body). Taking iron supplements does not fall into the “more must be better” category and can have very dangerous side effects. In addition, supplemental iron (found in multivitamins also) may cause constipation in some athletes. There are many types of iron supplements and in the recent year, I have identified a type that is more absorbable in which the athlete requires less of and has very few to no negative gastointestinal effect. Look for ferrous bisglycinate, also called ferrochel in some products. As with any supplement, be sure the product has been third party tested for contamination and there is written proof, with a certificate of analysis, of each batch the athlete takes. It is a good idea to file each certificate of analysis of each product should the athlete need to refer to it in the future.
Replenishment of iron stores typically takes about 6-8 weeks and in most cases of lowgrade iron deficiency, supplementation is not necessary. Emphasize the consumption of iron rich foods with a good source of vitamin C accompanying it and be sure to have frequent blood tests performed on at-risk athletes and have these results interpreted by a qualified health professional.
Bob Seebohar, MS, RD, CSSD, CSCS, formerly a sport dietitian with the US Olympic Committee, is now a sports nutrition consultant with Fuel4mance, LLC. Contact him at coachbob@fuel4mance.com - fuel4mance.com
IM Nutrition
Competitive Ironman Nutrition Planning
© 2003 by Ultrafit Associates
The following is a suggested guideline for reducing the likelihood of an in-race stomach “shutdown” while eating prior to, during, and immediately following an Ironman-distance race for experienced athletes who are focused on fast times or race placement. If your goal is to finish the race then the pacing instructions here will be too aggressive, but the refueling suggestions may still be effective.
You may need to modify this plan to fit your body size, previous race-nutrition experience, and personal food likes and dislikes. The plan you adopt should be refined starting weeks and months ahead of your Ironman race by experimenting in workouts, especially bricks and long sessions, in C-priority races, and, finally, in B-priority races. Don’t do anything on race day that you have not done successfully many times before.
Determine how many Calories you will take in during the race and the strategy for doing so. As points of reference, an 11- to 12-hour Ironman burns roughly 6,500 to 7,000 Calories and a 9-hour Ironman uses about 8,000 Calories. Approximately half of these Calories come from glycogen (storage form of carbohydrate) and most must be replaced during the race.
Gastric problems are a leading cause of poor performances and DNFs (did not finish) in Ironman-distance races. If your stomach “shuts down” during the race you either 1) went out too fast—poor pacing strategy/control, 2) ate too much solid food, 3) did not take in enough water, 4) ingested too much seawater, or 5) are becoming hyponatremic (low blood sodium level). The following suggested guidelines are intended to prevent these occurrences.
Prior to Race Day
• Reduce food intake as your training volume tapers down (late Peak and Race periods).
• Eat “normal” foods during this period. Do not “experiment.”
Day Before Race
• View the swim course at race time (from water, if possible).
• Eat a large breakfast with an emphasis on moderate to low glycemic index carbohydrate (see list in Triathlete’s Training Bible, page 272 or The Paleo Diet for Athletes).
• Eat a large lunch when next hungry, again emphasizing moderate-low Glycemic Index (GI) foods.
• Have a moderately sized dinner that is “normal” food for you but with limited fiber intake. Soft foods and liquids are best (for example, baked potato). Include mostly moderate- to low-GI foods.
• Stay well hydrated throughout the day but don’t drink beyond your thirst as you may well dilute your electrolyte stores, especially sodium.
• Use extra salt on your food.
Race Day Breakfast
• Take in 800-1500 Calories from moderate to low GI foods 4 to 5 hours prior to the start depending on your size, tolerance for food and experience. This should be rehearsed before bricks and long workouts and before C- and B-priority races.
• For nervous stomach use liquid or semi-solid foods.
• Options may include Ensure, Ultracal, or Boost (approx. 250 Cal/8-ounce can); 1 medium banana (100 Cal); bagel with 1 tablespoon nut butter (250 Cal); 1 cup unsweetened applesauce mixed with 1 ounce protein powder (200 Cal); 1 jar baby food (~100-200 Cal); 1 packet instant oatmeal (~100-200 Cal); 1 cup instant pudding (~100-300 Cal); 1 can tomato soup (200 Cal).
• Example: 4 cans of Ensure, banana, bagel with nut butter (1350 Cal).
• Either go back to bed after breakfast or relax with some light stretching (focus on hips, glutes, and low back).
Pre-Race
• Snack but eat no more than 200 Calories/hour in the last 3 hours. Stay with liquid or semi-solid/soft foods that are low on fiber.
• Think calming thoughts or listen to calming music—do not stress yourself out. When apprehensions appear recall previous successes in training and racing.
• 1-1.5 hours before—eat something such as a sports bar and sports drink.
• Eat/drink nothing in the last hour except water (prevents exercise-induced hypoglycemia early in race).
• 10 minutes before—take in as much sports drink as you feel comfortable with.
Swim
• Carry a plastic bottle of your sports drink into the water or to your wave start staging area.
• Do not go anaerobic at the start of the swim—hold back.
Bike
• Mentally divide the bike portion into fourths. The first quarter is about getting started conservatively; the second quarter is focused on an even, steady pace; the third quarter is when you should gain time if you held back in the first quarter; and the final quarter is a time to ride strongly but steadily. If you went out too fast in quarter 1 you will fade in quarter 3.
• Aim for 300-740 Calories per hour on the bike based on your size, training and racing experience, and tolerance for food intake.
• Carry most of your calories with you on the bike and get water and Gatorade at aid stations.
• Rely more on drinks and less on solid food throughout the race.
• If you have any special nutritional requirements then make sure that you have back-up sources in transition and special needs bags. Start the bike leg with your bike loaded with a little more nutrition than you need for the entire ride.
• Depending on caloric needs and anticipated race duration, carry 2-3, 24oz bottles with about 740 Calories of fluid in each along with gels.
• A 740-Calorie bottle may be made by mixing your favorite sports drink to a normal concentration and then adding Carbo-Pro. Start by mixing your bottles to the normal concentration for the sports drink of your preference. Then add Carbo-Pro (go to www.sportquestdirect.com to order this). Each scoop (12 ounces) adds 112 Calories. So, for example, using Gatorade Endurance as the base, to each 24-ounce bottle you would add 2 scoops of Gatorade (180 Cal) and 5 scoops of Carbo-Pro (560 Cal). (If you mix this the day before, refrigerate it.)
• Chase each mouthful from the 750-Cal bottle with 2 mouthfuls of water that you get from aid stations and carry on your bike in a frame cage or in a reservoir on your handlebars. By taking in 2 mouthfuls of water per mouthful of refueling mix you are creating an 8.5% solution in your gut. DO NOT USE THE REFUELING MIX WITHOUT THE WATER CHASER.
• If you only use your 750-Cal bottles for refueling and chase each mouthful with 2 mouthfuls of water you can gauge your fluid vs. Calorie intake from the following table. Using a permanent marker to indicate 5-ounce increments on your water bottles will help you to gauge this during the race. Be sure to practice this in training.
Ounces/Hour Calories/Hour
30 308
35 360
40 411
45 462
50 514
55 565
60 617
65 668
70 719
• Take in 300-1000mg of sodium for each hour on the bike from drinks, foods, and supplements. Let heat, humidity, body size, and your experience dictate the amount. Calculate how much sodium is in your drinks, gels, and other foods. Rehearse this in training also.
• If using any solid foods (not recommended if your goal is sub-12 hours), drink only water with them.
• If your experience in racing has been that your mind wanders and you forget to eat and drink, then set your watch to beep every 10-15 minutes as a reminder.
Bike Miles 1-30
• Use your heart rate monitor to prevent excessive effort. Upper zone 1 or mid-zone 2 should be right for this quarter depending on what your training experience has been. Avoid “racing” with others—pay attention to your own race. Going too hard now may have disastrous consequences later on.
• This should feel like the slowest part of the bike leg, relative to terrain and wind. Do not hammer out of T1. Hold back. The heart rate zone readings should be the lowest of the four portions of the bike leg. You should be passed by lots of other athletes now. If not, you’re going too fast. Everyone who passes you now will come back starting after mile 61.
• Pacing is key to nutritional success early in the race. Keep your heart rate down. Set your heart rate monitor to beep at the bottom of your 3 zone. You should not hear the beep for the first 30 miles on the bike. If you do, you are going too hard and the chances of digestive problems later on are rising.
• Drink water before starting any calories. Begin sipping right away out of T1 and continue for 20 minutes. Start liquid refueling after 20 minutes.
Bike Miles 31-60
• The goal of the second quarter is to maintain a steady effort at goal ironman-distance bike pace.
• Ride steadily and predominantly in the mid- to upper 2 zone. Remember that only the fittest athletes, generally elites with very fast bike portions, will be able to tolerate sustained periods of 3 zone riding. You would be well advised to ride under the intensity of your toughest race simulation rides.
Bike Miles 61-90
• If you are feeling good, consider increasing the speed/effort, but only slightly. This is where you can move up through the field.
• You may be experiencing cardiac drift by now, so pay close attention to how you feel and less to your heart rate monitor. Stay focused.
• You should have to pee during this portion. If not, you are not drinking enough.
• Regardless of the cause, you should slow down immediately when faced with stomach issues regardless of your time or pacing goals. The time that you “lose” will be more that made up with an improved run split. Pushing through stomach issues doesn’t work.
Bike Miles 91-112
• Continue to eat although you may not feel like it.
• Effort should feel like zone 2—steady to moderately hard—regardless of what your heart rate monitor says.
Run
• Gauge your effort based on how you feel, not heart rate or pace. Use these as secondary markers of intensity, if used at all.
• Divide the run into three parts. Part 1 has to do with finding a comfortable pace/effort. Part 2 is a time to run steadily and cautiously. Part 3 is the time to push your pacing limits if you feel like it.
Run Minutes 1-20
• Run easily the first 20 minutes getting in as many liquid calories as possible – aim for at least 200 calories during this time based on your training and previous race experience.
Run 21 Minutes to Mile 18
• Resist the temptation to pick up the pace. Save it for the last 8 miles.
• Take in gel water, or Gatorade, or Coke at every aid station (do not take gels with Gatorade).
• When using gels, immediately take in at least 6oz water for each packet to avoid dehydration.
• Get in at least 200 Calories per hour—more if possible and you’ve practiced eating at a higher rate in run training of up to 400-500 Calories per hour (200 Cal is 2 gels or 8oz Coke or 24oz Gatorade).
Run Mile 18 to Finish
• If you’ve come to mile 18 feeling good and you can pick up the pace, you will gain a lot of time on your competition who went out too fast. Smart pacing and refueling prior to mile 18 will pay off now.
• Continue to take in sports drinks or gels with water (6oz minimum per packet of gel).
Immediate Post-Race
• Remove all heat stress as soon as possible.
• Continue moving around for 5-10 minutes after crossing the finish line.
• Begin drinking fluids, especially those with sodium, carbohydrate, and protein.
• Eat any foods that appeal to you but avoid fiber and spicy foods.
• Eat and drink as much as you feel like taking in.
• Do not drink water only as this may exacerbate hyponatremia.
Parting Thoughts
From Scott Molina, legendary triathlete: "When you feel good, eat." (Translation: When you feel good during the race don’t hammer; rather, take advantage of this time to get more fuel onboard.)
Another thought from Ryan Bolton, winner of Ironman USA: “When your attitude about the race changes, take in some fuel.” (Translation: Feeling sorry for yourself or angry at the wind (or whatever) is potentially a sign of low blood sugar. Eat.)
© 2003 by Ultrafit Associates
The following is a suggested guideline for reducing the likelihood of an in-race stomach “shutdown” while eating prior to, during, and immediately following an Ironman-distance race for experienced athletes who are focused on fast times or race placement. If your goal is to finish the race then the pacing instructions here will be too aggressive, but the refueling suggestions may still be effective.
You may need to modify this plan to fit your body size, previous race-nutrition experience, and personal food likes and dislikes. The plan you adopt should be refined starting weeks and months ahead of your Ironman race by experimenting in workouts, especially bricks and long sessions, in C-priority races, and, finally, in B-priority races. Don’t do anything on race day that you have not done successfully many times before.
Determine how many Calories you will take in during the race and the strategy for doing so. As points of reference, an 11- to 12-hour Ironman burns roughly 6,500 to 7,000 Calories and a 9-hour Ironman uses about 8,000 Calories. Approximately half of these Calories come from glycogen (storage form of carbohydrate) and most must be replaced during the race.
Gastric problems are a leading cause of poor performances and DNFs (did not finish) in Ironman-distance races. If your stomach “shuts down” during the race you either 1) went out too fast—poor pacing strategy/control, 2) ate too much solid food, 3) did not take in enough water, 4) ingested too much seawater, or 5) are becoming hyponatremic (low blood sodium level). The following suggested guidelines are intended to prevent these occurrences.
Prior to Race Day
• Reduce food intake as your training volume tapers down (late Peak and Race periods).
• Eat “normal” foods during this period. Do not “experiment.”
Day Before Race
• View the swim course at race time (from water, if possible).
• Eat a large breakfast with an emphasis on moderate to low glycemic index carbohydrate (see list in Triathlete’s Training Bible, page 272 or The Paleo Diet for Athletes).
• Eat a large lunch when next hungry, again emphasizing moderate-low Glycemic Index (GI) foods.
• Have a moderately sized dinner that is “normal” food for you but with limited fiber intake. Soft foods and liquids are best (for example, baked potato). Include mostly moderate- to low-GI foods.
• Stay well hydrated throughout the day but don’t drink beyond your thirst as you may well dilute your electrolyte stores, especially sodium.
• Use extra salt on your food.
Race Day Breakfast
• Take in 800-1500 Calories from moderate to low GI foods 4 to 5 hours prior to the start depending on your size, tolerance for food and experience. This should be rehearsed before bricks and long workouts and before C- and B-priority races.
• For nervous stomach use liquid or semi-solid foods.
• Options may include Ensure, Ultracal, or Boost (approx. 250 Cal/8-ounce can); 1 medium banana (100 Cal); bagel with 1 tablespoon nut butter (250 Cal); 1 cup unsweetened applesauce mixed with 1 ounce protein powder (200 Cal); 1 jar baby food (~100-200 Cal); 1 packet instant oatmeal (~100-200 Cal); 1 cup instant pudding (~100-300 Cal); 1 can tomato soup (200 Cal).
• Example: 4 cans of Ensure, banana, bagel with nut butter (1350 Cal).
• Either go back to bed after breakfast or relax with some light stretching (focus on hips, glutes, and low back).
Pre-Race
• Snack but eat no more than 200 Calories/hour in the last 3 hours. Stay with liquid or semi-solid/soft foods that are low on fiber.
• Think calming thoughts or listen to calming music—do not stress yourself out. When apprehensions appear recall previous successes in training and racing.
• 1-1.5 hours before—eat something such as a sports bar and sports drink.
• Eat/drink nothing in the last hour except water (prevents exercise-induced hypoglycemia early in race).
• 10 minutes before—take in as much sports drink as you feel comfortable with.
Swim
• Carry a plastic bottle of your sports drink into the water or to your wave start staging area.
• Do not go anaerobic at the start of the swim—hold back.
Bike
• Mentally divide the bike portion into fourths. The first quarter is about getting started conservatively; the second quarter is focused on an even, steady pace; the third quarter is when you should gain time if you held back in the first quarter; and the final quarter is a time to ride strongly but steadily. If you went out too fast in quarter 1 you will fade in quarter 3.
• Aim for 300-740 Calories per hour on the bike based on your size, training and racing experience, and tolerance for food intake.
• Carry most of your calories with you on the bike and get water and Gatorade at aid stations.
• Rely more on drinks and less on solid food throughout the race.
• If you have any special nutritional requirements then make sure that you have back-up sources in transition and special needs bags. Start the bike leg with your bike loaded with a little more nutrition than you need for the entire ride.
• Depending on caloric needs and anticipated race duration, carry 2-3, 24oz bottles with about 740 Calories of fluid in each along with gels.
• A 740-Calorie bottle may be made by mixing your favorite sports drink to a normal concentration and then adding Carbo-Pro. Start by mixing your bottles to the normal concentration for the sports drink of your preference. Then add Carbo-Pro (go to www.sportquestdirect.com to order this). Each scoop (12 ounces) adds 112 Calories. So, for example, using Gatorade Endurance as the base, to each 24-ounce bottle you would add 2 scoops of Gatorade (180 Cal) and 5 scoops of Carbo-Pro (560 Cal). (If you mix this the day before, refrigerate it.)
• Chase each mouthful from the 750-Cal bottle with 2 mouthfuls of water that you get from aid stations and carry on your bike in a frame cage or in a reservoir on your handlebars. By taking in 2 mouthfuls of water per mouthful of refueling mix you are creating an 8.5% solution in your gut. DO NOT USE THE REFUELING MIX WITHOUT THE WATER CHASER.
• If you only use your 750-Cal bottles for refueling and chase each mouthful with 2 mouthfuls of water you can gauge your fluid vs. Calorie intake from the following table. Using a permanent marker to indicate 5-ounce increments on your water bottles will help you to gauge this during the race. Be sure to practice this in training.
Ounces/Hour Calories/Hour
30 308
35 360
40 411
45 462
50 514
55 565
60 617
65 668
70 719
• Take in 300-1000mg of sodium for each hour on the bike from drinks, foods, and supplements. Let heat, humidity, body size, and your experience dictate the amount. Calculate how much sodium is in your drinks, gels, and other foods. Rehearse this in training also.
• If using any solid foods (not recommended if your goal is sub-12 hours), drink only water with them.
• If your experience in racing has been that your mind wanders and you forget to eat and drink, then set your watch to beep every 10-15 minutes as a reminder.
Bike Miles 1-30
• Use your heart rate monitor to prevent excessive effort. Upper zone 1 or mid-zone 2 should be right for this quarter depending on what your training experience has been. Avoid “racing” with others—pay attention to your own race. Going too hard now may have disastrous consequences later on.
• This should feel like the slowest part of the bike leg, relative to terrain and wind. Do not hammer out of T1. Hold back. The heart rate zone readings should be the lowest of the four portions of the bike leg. You should be passed by lots of other athletes now. If not, you’re going too fast. Everyone who passes you now will come back starting after mile 61.
• Pacing is key to nutritional success early in the race. Keep your heart rate down. Set your heart rate monitor to beep at the bottom of your 3 zone. You should not hear the beep for the first 30 miles on the bike. If you do, you are going too hard and the chances of digestive problems later on are rising.
• Drink water before starting any calories. Begin sipping right away out of T1 and continue for 20 minutes. Start liquid refueling after 20 minutes.
Bike Miles 31-60
• The goal of the second quarter is to maintain a steady effort at goal ironman-distance bike pace.
• Ride steadily and predominantly in the mid- to upper 2 zone. Remember that only the fittest athletes, generally elites with very fast bike portions, will be able to tolerate sustained periods of 3 zone riding. You would be well advised to ride under the intensity of your toughest race simulation rides.
Bike Miles 61-90
• If you are feeling good, consider increasing the speed/effort, but only slightly. This is where you can move up through the field.
• You may be experiencing cardiac drift by now, so pay close attention to how you feel and less to your heart rate monitor. Stay focused.
• You should have to pee during this portion. If not, you are not drinking enough.
• Regardless of the cause, you should slow down immediately when faced with stomach issues regardless of your time or pacing goals. The time that you “lose” will be more that made up with an improved run split. Pushing through stomach issues doesn’t work.
Bike Miles 91-112
• Continue to eat although you may not feel like it.
• Effort should feel like zone 2—steady to moderately hard—regardless of what your heart rate monitor says.
Run
• Gauge your effort based on how you feel, not heart rate or pace. Use these as secondary markers of intensity, if used at all.
• Divide the run into three parts. Part 1 has to do with finding a comfortable pace/effort. Part 2 is a time to run steadily and cautiously. Part 3 is the time to push your pacing limits if you feel like it.
Run Minutes 1-20
• Run easily the first 20 minutes getting in as many liquid calories as possible – aim for at least 200 calories during this time based on your training and previous race experience.
Run 21 Minutes to Mile 18
• Resist the temptation to pick up the pace. Save it for the last 8 miles.
• Take in gel water, or Gatorade, or Coke at every aid station (do not take gels with Gatorade).
• When using gels, immediately take in at least 6oz water for each packet to avoid dehydration.
• Get in at least 200 Calories per hour—more if possible and you’ve practiced eating at a higher rate in run training of up to 400-500 Calories per hour (200 Cal is 2 gels or 8oz Coke or 24oz Gatorade).
Run Mile 18 to Finish
• If you’ve come to mile 18 feeling good and you can pick up the pace, you will gain a lot of time on your competition who went out too fast. Smart pacing and refueling prior to mile 18 will pay off now.
• Continue to take in sports drinks or gels with water (6oz minimum per packet of gel).
Immediate Post-Race
• Remove all heat stress as soon as possible.
• Continue moving around for 5-10 minutes after crossing the finish line.
• Begin drinking fluids, especially those with sodium, carbohydrate, and protein.
• Eat any foods that appeal to you but avoid fiber and spicy foods.
• Eat and drink as much as you feel like taking in.
• Do not drink water only as this may exacerbate hyponatremia.
Parting Thoughts
From Scott Molina, legendary triathlete: "When you feel good, eat." (Translation: When you feel good during the race don’t hammer; rather, take advantage of this time to get more fuel onboard.)
Another thought from Ryan Bolton, winner of Ironman USA: “When your attitude about the race changes, take in some fuel.” (Translation: Feeling sorry for yourself or angry at the wind (or whatever) is potentially a sign of low blood sugar. Eat.)
