What’s all this buzz about Hemp Seed (Hemp Hearts)?  I’ll admit it, I’m a newbie in this department.  How many of you have tried hemp seeds?  After being inspired by my friend Darryl’s love for them, and from what I’ve found in researching them, I’m now on-board the hempseed nutrition bandwagon.  Why?

They are simply a natural whole food with a whole-lotta nutrition to offer.  Healthy fats, highly absorbable proteins, and more!  To help any other newbies out there, here are 3 simple ways to add them to your diet:

Hemp Seed Power Cereal: Mix ¼ cup raw sunflower seeds, 2 tablespoons hemp seed, 2 tablespoons cacao nibs, 2 tablespoons unsweetened dried berries, ½ tsp cinnamon, 1/8 tsp salt, 1 tbsp raw shredded coconut.  Drizzle with 1 tsp organic raw honey and enjoy with any type of milk or yogurt.  Or, just spoon some hempseeds onto your favorite cereal for any extra healthy fat and protein boost.

Hemp Seed Bars: In a large bowl, mix ¼ cup chia or flax seeds, ¼ cup sesame seeds, ¼ cup raw shelled pumpkin seeds, ¼ cup whole hemp seeds, ¼ cup dried fruit, ½ teaspoon sea salt, 2 teaspoons cinnamon, 1/3 cup melted organic coconut oil, 1 Tablespoon vanilla, and ½ cup organic honey.  Once well-mixed, immediately transfer to a large cutting board. Cover with oiled waxed paper (oil side down) and press flat with your hands or with a rolling pin.  Place in refrigerator until firm, then cut into squares.  Store in the refrigerator.

Hemp Seed Pesto Sauce: Since hempseeds are often described as having a pinenut-like flavor, they work well in pesto recipes.  In a food processor, mix 2 c organic hemp seeds, 1 c extra virgin olive oil, 2-4 garlic cloves, juice from 2 lemons, 1-2 cups fresh basil (to taste), salt and ground black pepper to taste.  If you’d like, you can also add ¼ cup parmesan cheese.  Process until smooth or desired consistency.

Comments:

Hemp seeds are a concentrated source of nutrients.  We’re talking SuperFood qualities.  Add hempseeds to your diet, and you’ll get:

Protein. Highly digestible and absorbable protein including all essential amino acids – this makes hempseeds a “complete” protein.   What’s more, the structure of the proteins, which are globular proteins, are similar to ones manufactured in our blood making them readily digestible and usable by our bodies.   Eat 100 calories-worth of hempseeds and you’ll get 5.5 grams of protein – a great source of vegetarian protein at that!

Plant-based omega-3 fatty acids (ALA).  Eat 100 calories worth of hempseeds, and you’ll get 1.5 grams of ALA omega-3s (these are different than the DHA/EPA found in fish, but super-beneficial nonetheless).  In fact, since you’ll only get about 5 grams of omega-6 fatty acids, you’re intake of omega-6s to omega-3s is less than 4:1.  Why’s this important?  Overall, we want to strive for a ratio of 4:1 omega-6:omega-3’s or less to reduce our bodily inflammation, reduce heart disease, and promote healthy blood sugars and overall wellness.  Since most Western-Diet foods are heavy on the omega-6’s, we need all the help we can get from high omega-3 foods.

You’ll also get a good amount of Vitamin E, fiber, calcium and iron packed into a great-tasting seed.  And on the other hand, here’s what you won’t get: very little or no sodium, cholesterol, trans-fats, colorings, flavorings, or unnatural chemicals.

And in case you’re wondering about any hempseed – marijuana connection, www.nutiva.com states “Marijuana and hemp both come from the same species of plant, Cannabis sativa L., but from different varieties. There are different varieties of Cannabis, just as Chihuahuas and St. Bernards are different breeds of dogs, Canis familiari.  Marijuana is the flowering tops and leaves of psychoactive varieties of Cannabis that are grown for their high THC content.  Hemp, also referred to as industrial hemp, are low-THC varieties of Cannabis that are grown for their seeds and fiber. Hemp is grown legally in just about every industrialized country except the USA.”  You can find more detailed information and hempseed FAQ at http://nutiva.com/faq/hemp-faq/ .

Lastly, remember to store any hemp products in the refrigerator or freezer, and to use them within 8-12 weeks of opening.  If you want to expand beyond seeds, you can find hemp oil, hempseed powders, and hempseed products.

If you’ve never tried them before, this week’s a good week to try something new.  Just like a new trail, new foods keep healthy eating fresh and intriguing!

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

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Question: I have the hardest time remembering to eat while climbing, especially winter climbs.  Sounds stupid, but any tips for remembering?

Kelli’s Answer:

You’re not alone…many athletes simply forget to fuel while climbing, runnings, riding, etc.  In the winter, when you’re not as hot, it’s especially difficult to stay on track.  It often takes time and practice.  Here’s 4 tips:

1. It has to be readily available.  This is why I’m a fan of camelbaks/hydration bladders for drinks.  Gels/bars/foods should be in accessible pockets or taped to frames of bikes or in a feedbag.  In Winter, it can be difficult to keep foods and drinks thawed when they are near the surface…so, make sure to blow out the hose of your fluid bladder after drinking, and keep foods in a warm (but accessible) place.  If you have to dig for it or it’s inconvenient to get to, it won’t get done.
2. It has to be something you like to eat/drink, or at least think tastes good enough.  If you don’t like the taste of the gel, food, or drink, you likely won’t drink or eat enough of it, even at risk of bonking.
3. To get optimal amounts, you need to eat to a schedule.  Know what you need per hour (typically 16-24 oz. fliud, 40-60 gms carbs, 0-15 grams protein, 400-700 mg sodium, 100-300 mg potassium per hour).  Plan your fuel to meet these needs each hour.  Stick to the schedule as much as possible.
4. Make it a habit.  Just like any skill, you have to practice.  Use fuel when training, and not just when competing or on a “big” expedition.  Practice, practice, practice.  Then, you’ll be able to iron out any issues, figure out the logistics and weight, and decide how to carry it.

I hope this helps!

Kelli, RD

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

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Need a last-minute Valentine’s gift for your sweetie?  Today, you can give your heart and nourish hers with dark chocolate.  It’s the perfect gift for someone you love.

Just a few years ago, I don’t think I would have been able to look someone in the eye and honestly say that I enjoyed dark chocolate.  But now, I absolutely can and do.  If you’ve never given it a chance, you may be surprised that your taste buds can “change” to regard dark chocolate as rich and delicious and milk chocolate as too-sugary and sweet.  And, I’m talking very-dark chocolate with 70% or more cocoa.  It goes way beyond great taste…it is a functional food, with polyphenols high enough to rival fruits, vegetables and wine.  Its nutrients promote health and reduce risk of disease.  Here’s how:

Dark chocolate (70%+ cocoa) contains dietary polyphenols.  These antioxidants reduce inflammation and make cells more sensitive to insulin.  Both of these factors are super-important to the athlete.

First, inflammation is an issue for cellular health, whole body health, and recovery.  When you think of inflamed cells, think of angry, out-of-control, destructive cells that simply do not function right.  When we eat foods and nutrients that are anti-inflammatory, they can calm these cells and create a balance in our bodies that responds better to all the chemical reactions and toxins we throw at it.  As hard-breathing athletes, we throw a lot of chemical reactions at our cells.  What’s more, by reducing cellular inflammation you may reduce fat storage, sluggish metabolisms, fatigue, chronic disease, and slow recovery.

Then, there’s the whole insulin-sensitivity issue. The more sensitive cells are to insulin, the healthier they are and less likely to store fat.  They “use” carbs better, when you need energy, and replenish glycogen stores more efficiently for that upcoming ride, run, or adventure…yes, please.  When cells are resistant to insulin, they don’t respond well to blood sugar.  This promotes a whole host of problems, including out-of-control blood sugars, disease, and more insulin resistance.

Due to reduced inflammation and improved insulin-sensitivity, high polyphenol foods can improve Cardiovascular Markers such as LDL cholesterol, blood sugars, chronic inflammatory conditions, and even Chronic Fatigue Syndrome.  And, in addition to polyphenols, these high cocoa treats have other great nutrients to offer.  Coconut oil, almond flour, and cherries only add fuel to the fire of anti-inflammatory health.

Still, don’t go overboard.  Dark chocolate calories can still add up – keep it to 1 oz. or less for a once-a-day treat.  If Lance couldn’t eat all he wanted to after all his riding, we surely can’t either (“Pro cyclists literally starve themselves. If you want to be the best, that’s what you do.  That’s what I did. I cannot tell you how many nights you just go to bed hungry.” –Lance Armstrong) – Yikes.

When choosing dark chocolate, make sure you see a percentage stated at 70% cocoa or higher.  If it’s not on the label, it’s likely much lower.  The names “dark chocolate” and “semi-sweet” chocolate only indicate a minimum cocoa level of 35%.  So, shop around and look for the percentage.

Recipe(s) of the week:  High Polyphenol Dark Chocolate 4 Ways for a Quick Dessert!

1)  By itself.  My favorites are Endanged Species 72% Dark Chocolate Deep Forest Mint & 72% Intense Dark Chocolate with Cocoa Nibs.

2)       Chocolate “Covered” Cherries

Thaw 1 cup frozen cherries in the microwave.  Add ½ oz 70%+ cocoa dark chocolate (chopped into small pieces).  Return to microwave and heat until chocolate is soft or melted.  Devour.

3)      Almond Joy-ish Treat:

Top ½ ounce 70%+ cocoa dark chocolate with ½ Tbsp semi-hard coconut oil (may have to heat slightly to soften first) and an almond.  Enjoy.

4)      Dark Chocolate Almond Cookies (adapted from http://www.elanaspantry.com/dairy-free-gluten-free-chocolate-chip-cookies/):

Ingredients:

2 ½ cups almond flour ¼ teaspoon salt ¼ teaspoon baking soda 4 tablespoons organic butter, melted

4 tablespoons organic coconut oil, melted 1 tablespoon vanilla extract 6 Tbsp honey 1 cup dark chocolate chips, 70%+ cocoa

1. Allow almond flour, which should be refrigerated, to warm to room temperature
2. Combine dry ingredients in a large bowl
3. Stir together wet ingredients in a smaller bowl
4. Mix wet ingredients into dry
5. Form 1″ balls and press onto a parchment lined or oiled baking sheet
6. Bake at 350° for 7-10 minutes
7. Cool and serve (Make 24 cookies)

If you don’t think you like dark chocolate, and prefer milk chocolate, keep giving it a chance…you may “reset” your taste buds and sooner or later prefer the dark!

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

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Question: Every Winter or Spring, I seem to get a cold or flu that keeps me on the couch for a week.  This really puts a damper on my training and leaves me feeling weak for a couple of weeks afterwards.  Any tips to avoid colds so I can keep training strong?

Kelli’s Answer:

I wish I had a magic potion for this!  But, instead, I’ve got 7 Tips:

1. Eat well & Hydrate Every Day.  Start with a good nutrition foundation.  Choose whole-foods like fruits, vegetables, lean protein, whole grains, dairy or soy, and healthy fats instead of processed foods and junk.  They will reduce inflammation and reduce oxidative stress…both of which damage cells and make it harder to stay healthy.  And, make sure you’re getting enough nutrients by including regular meals and snacks – if you skip meals and you’re malnourished, your body will use all its nutrients to simply produce enough energy rather than fortifying your immune system.  And, your body needs water to function its best – dehydration will affect your training ability, your overall health, your perceived effort, and your ability to fight illnesses.  Drink water throughout the day and during/after training.
2. Take your supplements: vitamins, healthy fats, probiotics, Vitamins C and D, and iron (if needed).  As an athlete, you simply have more nutrition needs than other people.  Unfortunately, you may not be able to get in everything you need through food consistently.  To stay healthy and support your body best, include a high-quality daily multivitamin.  Then, take fish oil supplements to reduce bodily inflammation, and probiotics to fortify your immune system and keep your gut healthy.  Next, make sure that your multivitamin includes Vitamin C and that you are getting at least 1000 IU of Vitamin D per day (in addition to sunshine).  Lastly, and especially if you are female, make sure you are getting enough iron through your diet or supplements (if needed) – I’ve seen a consistent correlation between low iron status and chronic colds, flus, and even mono.
3. Get enough sleep. A common denominator between non-pro competitive adult athletes?  Huge demands on time.  It’s easy to allow all of your responsibilities to crowd your day and decrease your hours of sleep.  But, research supports that too little sleep can increase your risk of illness – so, make sleep a priority!
4. Know when to train, and when to take a break.  When you first begin to feel sick, it’s a good idea to cut your workouts short.  Shorter workouts can actually boost your immune function, whereas long, endurance training can make it more difficult to fight off a cold.  It’s usually a bad idea to “tough it out” and push through a long workout when you’re feeling lousy.
5. Nip it in the bud.  There are products at the pharmacy, and maybe one in your pantry that can help you fight a cold if you use them soon enough.  Products like Zicam and Cold-Ease do have research to support their use in shortening the duration of a cold.  If you’d like a more natural approach, try organic apple cider vinegar.  It’s somewhat folk-medicine, but many people (including myself and many of my clients) swear by 2 Tbsp organic apple cider vinegar in 16 oz. water twice per day.  It seems to clear out sinuses and reduce risk of a long-lasting sinus infection.  Of note, you should NEVER drink vinegar straight as its high acidity can harm your esophagus, so make sure to dilute it with the water.  It doesn’t taste good, so plug your nose and drink it down!
6. Get outside and enjoy some personal space.  Personally, I have 3 little germ factories (my children) in my household.  It’s simply not possible to avoid being around running noses and coughs.  But, the more everyone can get outside rather than cooped up indoors in close proximity, the more you can avoid colds.  Many experts believe we get more colds in the winter simply because we’re cooped up inside together more.
7. And, maybe most importantly: Wash your hands and avoid touching your face. You get sick for one reason (and one reason only): germs. Bacteria and viruses make you ill by finding a way into your body through physical contact. Since most of your contact with the world happens through your hands, washing them or using a gel sanitizer can stop germs from making the leap from contaminated surfaces to inside your body. Hand washing is especially important after riding public transportation, moving from one environment to another and before eating or preparing food. What’s more, even if your hands are relatively clean, chances are some germs will find a way to survive there. But these parasites will only compromise your health if they can get into your body…the easiest place to transmit illness is through mucous membranes such as your eyes, mouth and nose. Keep your hands away from your face and make it difficult for germs to find you.

I hope this helps!

Any Reader Tips?

Stay well this Season!

Kelli, RD

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

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Fishing around for something to eat tonight?  I’ve got you covered.  Why not soothe your cells, strengthen your heart, and even keep your wits about you with a little tuna?   You don’t have to go out to your favorite Japanese restaurant for this yummy dish.  Instead, just gather a few healthy ingredients for:

Recipe of the week: Seared Tuna Steaks with Sesame Soy Dipping Sauce

Ingredients (per serving):

6 ounce Tuna Steak (high quality, preferably sushi-grade)

2 Tbsp soy sauce

½ Tbsp Mirin (rice wine)

1 tsp honey

1 Tbsp sesame oil

½ Tbsp rice vinegar

2 Tbsp sesame seeds

1 Tbsp peanut oil

wasabi paste (to taste)

Instructions:

In a small bowl, stir together soy sauce, Mirin (rice wine), honey, and sesame oil.  Divide into two equal parts. Stir rice vinegar into one part and set aside as a dipping sauce. Spread sesame seeds out on a plate. Coat a fresh, high-quality, 6-ounce tuna steak with the remaining soy sauce mixture, then press into the sesame seeds to coat.  Heat 1 Tablespoon peanut oil in a cast iron skillet over high heat until very hot. Place steak(s) in the pan, and sear for about 30 seconds on each side. Serve with the dipping sauce and wasabi paste.

(525 calories, 9 gm carbohydrates, 5 gm fiber, 46 gm protein)

Comments:

If all the tuna you ever eat comes from a can, you’re missing out!  Tuna steaks offer variety to your seafood repertoire, and are easy to prepare.  Like other fish, they are highly nutritious.  Tuna provides:

• An excellent source of high quality protein which is easily absorbed
• Important minerals including selenium, magnesium, and potassium
• B vitamins niacin, B1 and B6 for energy production and heart health
• Super beneficial omega-3 essential fatty acids

What does this mean for you and your adventure?

First, an endurance athlete needs a strong heart and cardiovascular system.  Eating tuna and other omega-3 rich foods will lower triglycerides, reduce and prevent high blood pressure, prevent strokes, protect you from Deep Vein Thrombosis and Pulmonary Embolism, and help prevent obesity by improving metabolism and increasing insulin sensitivity in cells.

Then, let’s calm all our inflamed over-used and abused cells.  The omega-3 fatty acid, EPA, helps our bodies produce resolvins (recently identified lipid products).  They have been shown to reduce inflammation in animal studies, are made from EPA by our cellular enzymes, and work by inhibiting the production and regulating the migration of inflammatory cells and chemicals to sites of inflammation.  This means less inflammation at joints, better blood flow, reduced oxidative stress, and healthier cells.  And, unlike anti-inflammatory drugs, such as aspirin, ibuprofen and the COX-2 inhibitors, the resolvins our bodies produce from EPA do not have negative side effects on our gastrointestinal or cardiovascular systems.

Next, an athlete’s skin could use a hand.  Ever seen a great endurance athlete with really nice skin?  Me neither.  Most of the ones I’ve seen looked a little worn and weathered from long hours in the sun.  Another benefit of omega-3s anti-inflammatory effects may be their ability to protect our skin against sunburn, and possibly, skin cancer.  Although there are many reasons for skin damage, one is a ratio of omega 6 fats vs. omega 3 fats that is too high in the 6’s.  It’s now believed that this imbalance contributes to weakening cells, including skin cells.

And now a little detox.  In addition to tuna’s omega-3s, the selenium it contains is a necessary component in one of the body’s most important antioxidants–glutathione peroxidase–which is critical for a healthy liver, the organ responsible for detoxifying and clearing potentially harmful compounds such as pesticides, drugs, and heavy metals from the body. Selenium also helps prevent cancer and heart disease.

Stay sharp on your ride, run, ski, or climb.  A number of recent studies indicate that omega-3 DHA and EPA fats can lessen cognitive decline and reduce the risk of Alzheimer’s.  By boosting the production of the protein LR11, which destroys the beta-amyloid plaques associated with Alzheimer’s disease, omega-3s can reduce your risk.

And last, but not least, Love Your Life a little more.  A recent study found that participants with high ratios of omega-6 to omega-3 not only had higher levels of various compounds involved in inflammation, but were more likely to suffer from depression.  Both depression and stress promote the production of pro-inflammatory cytokines.  Eating more omega-3 foods can improve your fatty acid balance.

Let’s tuna into our bodies’ health and help it out.  With all it faces every day, it could use some added heart strength, reduced inflammation, stronger skin cells, and a healthier brain.  Be of good cheer and keep loving the adventure!

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

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It’s Super Bowl Week…what better time to bust out the SuperFoods?  If you’re looking to have a Super Bowl Party with nutrient-loaded foods that can make you healthier, stronger, leaner, smarter, faster, and of course, better looking, look no further than the Apex Nutrition Super Bowl Party Menu:

Party Appetizers:

Black Bean & Quinoa Burger Sliders (use same recipe, but make smaller patties for sliders)

Thai Seared Scallops

Beanitos, Salsa, & Guacamole

Dips for Vegetables: Olive Tapenade and Red Pepper Coulis

Kale Chips

Fresh Fruits such as Grapes and Orange Slices (believe me, these are always eaten up, even at a party)

Main Course:

Chicken & Bean Chili (can be made vegetarian with omission of chicken or substitution of firm tofu)

As always, these dishes and their ingredients will pack loads of antioxidants, anti-inflammatory components, detoxification nutrients, fiber, vitamins, minerals, healthy fats and good-for-you-proteins to promote health, vitality, and wellness.  You don’t have to load up on junk this Sunday.  Instead, turn this party into an opportunity to fuel your body…after all, you’ve got lots of great riding, running, & skiing ahead of you next week.

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

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Which individual supplements should I take?

I generally eat pretty healthily and stay relatively fit but I wonder if I’m getting enough vitamins and minerals. Is there a product (available in the UK) that contains the right mixes of daily vitamins and minerals and if not, which individual supplements should I take to compliment a healthy lifestyle. (ps… I don’t want to take so many pills that I rattle!)

Kelli’s Answer:

Thanks for the question!  First a disclaimer: It’s always important to talk to your personal health care provider about supplements -some should not be taken due to medication interactions and individual conditions.

Now, my general recommendations:

Although a healthy and balanced diet is most important, I do believe that most people, and athletes especially, need a good multivitamin/multimineral, extra vitamin D, and fish oil (or another source of DHA/EPA omega-3s) in addition to healthy foods.  Mostly, I recommend this because our soils have been over-farmed (which decreases the amount of nutrients in our foods), our waters are polluted (which is one reason we can’t eat as much seafood as we’d like), and our ability to get outside and get sunlight year round has decreased with more time spent inside and at a desk.  And, there’s a lot of exciting research that supports higher levels of vitamin D supplementation than previous recommendations.

Generally, I recommend these daily supplements:

1. Rainbow Light multivitamin (see http://bit.ly/AwnPQ1 – they have a separate multivitamin for men and women).  This is one of my favorite brands as it contains a good mix of vitamins/minerals, probiotics, enzymes and “green” nutrients.  And, it looks like you can get it online in the UK, at least, according to what turned up in my trusty google search.
2. 1000-2000 IU additional vitamin D (in addition to the amount in the multivitamin and in addition to what you get from sunlight)
3. 1000-2000 mg DHA/EPA (in combo, and in addition to ~12 oz. fatty fish per week).  Nordic Naturals is a really good brand – you want the source to be small, low-mercury fish such as anchovies, shrimp, sardines, etc.

Additionally, individual athletes may need extra iron, probiotics, calcium, etc.  But, these 3 pills are a good place to start for most healthy athletes.

As you look for supplements, the keys are to find ones that 1) have what they claim they have (no exaggerated claims) and 2) don’t have anything that’s harmful.  You don’t want lead or other dangerous heavy metals, and I try to stay away from colorings, flavorings, and unnecessary additives.  Since this industry is not really regulated, it can be hard to find good brands that have support from a 3^rd party expert.  I often www.consumerlab.com, a completely impartial 3^rd party site that tests supplements and reports on their ingredients.  They don’t have every brand, but it can be a good starting point.  I hope this helps!

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Want to be a happy athlete?  How about a smart one?  One with a strong heart and good lungs?  Heck yeah, sign me up.

This week, we’ll focus on a food that combines the nutrients needed to deliver on all these promises.  It’s not a magic potion or a gimmick.  It’s simply a Fuel Right nutrient-loaded superfood from the sea.

Recipe of the Week: Thai Seared Scallops

(adapted from http://thaifood.about.com/od/thaiseafoodrecipes/r/searedscallops.htm)

Ingredients:

• 8-10 medium OR 4-5 large sea scallops
• 2 Tbsp. organic coconut oil for frying
• salt and pepper, to taste

SAUCE:

• 3 Tbsp. organic coconut oil or extra virgin olive oil
• 1 Tbsp. fish sauce (available in tall bottles at Asian/Chinese food stores)
• juice of 1/2 lime
• handful of fresh coriander, chopped
• 1-2 fresh red chilies, minced or 1/4 to 1/2 tsp. cayenne pepper
• 2 cloves garlic, finely minced
• 2 Tbsp. coconut milk
• Fresh greens and lime wedges for serving

Instructions:

1. Rinse scallops and pat dry. Place on a clean, dry surface.
2. Warm a wok or large frying pan over medium-high heat (allow pan to warm up at least 1 minute). While the pan is heating, use a paper towel to gently dab any remaining moisture from the scallops. Tip: The scallops must be very dry before frying in order to achieve a good sear.
3. Add 2 Tbsp. oil to the wok (or frying pan) and swirl around.
4. Gently place the scallops in the pan, leaving space between them. Allow the scallops to cook undisturbed for at least 2 minutes (small-medium scallops) or 3-4 minutes (large scallops). While scallops are cooking, season with a pinch of salt and black pepper.
5. Meanwhile, place all sauce ingredients in a sauce pan over medium heat-high. Stirring occasionally, warm the sauce for 1-2 minutes only – just long enough to bring out the flavor of the garlic and turn the fresh chili bright red. Avoid over-cooking the sauce.
6. Gently turn the scallops to other side. Season once more with salt and pepper and cook for the same amount of time as 1^st side – scallops are done when both sides have a nice crispy-looking crust and are firm to the touch. They should also ‘open’ slightly, as though they are going to flake.
7. Remove scallops from the wok/pan and place on paper towel to drain.
8. When sauce is done, remove from heat.
9. Place the scallops on a bed of greens and spoon the sauce over them.  Add lime wedges on side.

Comments:

How can scallops improve your mood, cardiovascular system, brain, and lungs?  Look no further than their combo of minerals, vitamins, and of course, omega-3 fatty acids.  In fact, when you eat scallops, you:

Improve Heart Rate Variability (HRV, a direct measure of heart muscle function) in as little as 3 weeks!  The omega-3 fatty acids found in scallops and other fatty fish, DHA and EPA, increase HRV and reduce risk of arrhythmias and sudden death.  Studies show a quick improvement with 2 grams of DHA and EPA per day (in combo).  Since every ounce of cooked scallops delivers ~100 mg DHA/EPA (0.1 grams), I recommend 12 oz. of scallops or another fatty fish/seafood each week + 1-2 gram of DHA/EPA from a fish oil supplement each day.

Reduce homocysteine in your body.  Why is this important?  Homocysteine is associated with an increased risk for atherosclerosis, diabetic heart disease, heart attack, and stroke.  What’s more, it directly damages blood vessel walls. Scallops contain plenty of vitamin B12, a vitamin that busts up homocystine and converts it into harmless chemicals in the blood stream. Beyond the heart, the B12 from scallops protects against colon cancer and colorectal cancer!

Reduce chronic inflammation with omega-3 fatty acids.  Each week, it seems, we discuss cellular inflammation in the body.  It’s this inflammation that is associated with most all chronic diseases.  It increases with sedentary lifestyles and poor food choices.  It decreases with anti-inflammatory fats such as omega-3 fatty acids found in foods such as scallops.

Promote healthy blood pressure with potassium and magnesium. Magnesium serves to relax blood vessels, and potassium normalizes blood pressure levels.  Combine this with increased heart rates from a good ride, run, or climb, and you can keep your vessels elastic and healthy year after year.

Reduce risk of stroke.  Eating fatty fish, or a fish oil supplement 2-4 times per week can reduce stroke risk by 18% compared to eating it 0-1 times per month.  And, if you increase it to 5 or more times per week, you’ll decrease your risk by 31%!  What’s more, daily fish or fish oil consumers can decrease risk of developing coronary heart disease by 37%, and risk of heart attack by 56%.  Add to it your cardiovascular training, and you’ve got a great plan for lifelong heart health!

And for the brain, omega-3s protect against Alzheimer’s and congnitive decline as we age (at just ~400 mg DHA/EPA per day!).  In fact, there’s a strong association between high blood pressure, high “bad” cholesterol levels, low blood DHA/EPA and cognitive decline in studies.  To protect against Alzheimer’s, omega-3s promote a good blood supply to the brain, reduce inflammatory compounds associated with mental decline, increase electrical transmission signals in the brain, slow the deposition of proteins that increase the brains lesions associated with Alzheimer’s disease, and destroy Alzheimer’s brain plaques.  We all know endurance athletes are highly intelligent, and now we can eat scallops to keep us that way.

And, if all of this doesn’t make you happy, high levels of omega-3s can decrease depression symptoms and protect against it.  This week, let’s add scallops to the menu and reap benefits on and off the bike.  I’m feeling smarter, happier, and stronger already.

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements. If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20. And, as a FuelRightBlog reader, get a further discount with coupon code: password-frblog username-reader. I’d love to work with you!

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Question: During the summer, I got in the habit of weighing myself before and after training to monitor my fluid losses. When it was hot, I lost 35-40 oz. per hour – this seems like too much to try to drink while riding. What are your thoughts?

Kelli’s Answer:

Great job with weighing yourself to monitor fluid losses – this is a great practice to determine individual fluid needs! That said, it doesn’t mean that you need to recover all these fluids while riding, but a combo of during and after riding. While riding, do aim for ~16-24 oz. per hour with average conditions, and up to 32 oz. per hour when it’s really hot or humid (depending also on how much you can carry comfortably). Always try to drink at least 16 oz. per hour. The amount of fluid that keeps you feeling hydrated, without going overboard with intake or the weight of carrying it, can be a matter of trial and error so start experimenting. Then, make up the rest of your fluid needs immediate after your ride.

Along with fluid, try to get adequate electrolytes as well (~400-700 mg sodium, 100-300 mg potassium, 80-120 mg calcium, and 40-60 mg magnesium per hour). The calcium and magnesium become more important with longer rides, >3 hours.

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements. If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20. And, as a FuelRightBlog reader, get a further discount with coupon code: password-frblog username-reader. I’d love to work with you!

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If you’re like me, you may love to eat drupes and not even know it.  There’s a new one, right?  Drupes are actually just “fruits” that have a pit or a stone at their core, surrounded by a fleshy, edible portion.  They include foods such as the mango, cherry, peach, plum, apricot, nectarine, and this week’s key ingredient, olives.

One hallmark of the Mediterranean diet is its use of olive oil and olives.  Another hallmark is its association with wellness and reduction in diabetes, heart disease, and obesity.  For athletes, a Mediterranean Diet high in foods such as olives can reduce the inflammation and oxidative stress that may plague our bodies and drag us down at a cellular level.  Really, does anyone needs more reason to eat more olives?

Recipe of the week: Olive Tapenade

Ingredients:

3 cloves garlic, peeled and minced

1 cup Kalamata olives, pitted (or a combination of olive varieties)

2 tablespoons capers

3 tablespoons fresh parsley, chopped

2 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

Fresh ground pepper, to taste

Instructions: (prep: 5 minutes, cook: 12 minutes)

Place all ingredients in a blender or food processor and blend until everything is finely chopped. Place the garlic cloves into a blender or food processor; pulse to mince. Add the olives, capers, parsley, lemon juice, and olive oil Blend until everything is finely chopped. Season to taste fresh ground pepper.

Comments:

At a glance, the Mediterranean diet is high in monounsaturated fats (olives, nuts, avocados, etc), fish, and fresh whole foods with minimal processed foods, transfats, and saturated fats.  Olives, in particular, provide wonderful health benefits and flavor.  When you add olives to your diet, you:

• Increase Cancer-prevention:      One phytonutrient in olives, Hydroxytyrosol, is linked to cancer      prevention.  It may also serve to      reduce bone loss as we age since it increases the deposition of calcium in      the bones.  This is likely one      reason the Mediterranean diet is associated with a reduction in      osteoporosis.
• Reduce      inflammation: Olives, olive oil, and olive leaves have traditionally been      used to reduce inflammation from allergies and other inflammatory      processes.  How?  Research points to specific olive      extracts that act like anti-histamines in the cells…these extracts reduce      the inflammatory histamine process that produces allergy symptoms in the      cells and tissues.

• Increase healthy fats in your diet: Approximately 80-85% of olive calories come from fat.  If this alarms you, don’t worry – olives’ fats are very good for you.  In fact, ~75% of the fat is from oleic acid, which is associated with reduced risk of cardiovascular disease including reduced LDL, LDL:HDL ratio, and blood pressure.
• Reduce oxidative stress: Olives have a HUGE phytonutrient content with many, many antioxidants.  And, it’s not just the level of antioxidants, but the variety.  They include vitamin E, selenium, zinc, oleuropein, and anthocyanidins to name a few.  What’s more, the nutrients in olives can increase our own production of a super-antioxidant, glutathione.  In combination, all of olives’ antioxidants work in our bodies to scavenge free radicals which damage our cells, oxidize “bad” cholesterol and allow it to enter the artery wall, and promote deterioration and aging.  As we push ourselves as athletes, we can actually increase some build-up of free radicals in our bodies.  But never fear, a diet rich in antioxidant foods, such as olives, will counter-act them and go beyond to improve our health.

Whether you prefer green, black, Kalamata or another variety, eat ‘em up because each is a good choice.  Different colors, ripening times, and regional variations indicate different, but not less or more, antioxidants and nutrients.  This week, while hitting the trail, fuel yourself well and proactively improve your health with whole foods like olives.  It’s one drupe that will fight for you!

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements. If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20. And, as a FuelRightBlog reader, get a further discount with coupon code: password-frblog username-reader. I’d love to work with you!

Fuel Your Adventure. Nourish Your Body.

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