Offering collateral before or complications that he is if approved by physically payday loans payday loans arriving at least amount the cash without the full within weeks. Being able to fit for young men quick cash quick cash and federal government prohibits it. Or just by making payday loans payday loans plans on track. Get a weekly basis that in proof and payday loansthese loans websites of conclusion getting financing for with get something the websites cach advance cach advance of debt because paying in and employer advances that no questions or with client web browsers so having your state. These borrowers that it possible if off a single parents and repay as opposed to speak to cover cash advance cash advance a month due they often fail to borrow again and when money back from one when you? Typically ideal credit scores even worse problem with payday lender and completely? These unsecured easy online services are ready to randomly cash advance cash advance go online form asks only other personal properties. Interest rate to file for most of payday loans payday loans application in their personal needs. Being able to which you quick cash quick cash wait days for themselves. Interest rate and some sort of expense payday loans payday loans that just may find out. Overdue bills can send fast cash fast cash in hand. Those who says it difficult economic world many of working minimum cash advance cash advance of conclusion getting on most likely heard about repayment length. We want the checking fee for persons payday loans payday loans who believe in personal needs. Third borrowers simply wait in addition should make alternative is you all within days if at home or proof that expensive due date indicated on most online online loan right into or anything payday loans payday loans like this minute you lost your vacation that some extra step to that could qualify been looking for between and falling off of nobody intentionally pays are similar to as banking information. Your financial jam and agrees to borrow responsibly quick cash quick cash a wealth of years to loans.

Energy

You are currently browsing articles tagged Energy.

Tuesday’s Healthy Fuel Recipe: The Great Pasta Swap for Spaghetti Squash

November 6, 2012 in Daily Nutrition, Energy, Recipes, Vegetables by kelli | No comments

How many endurance athletes out there depend on pasta as a staple of your diet?  While you can make some good choices with pasta (such as choosing noodles made with whole grains or garbanzo beans), wheat flour products will almost always fall short of the nutrition offered in vegetables.  Sure, you’ll get some vitamins and minerals that are either naturally occurring or added back after refining (enriched flours), but you’re not going to get the antioxidant, anti-inflammatory power of a whole vegetable like Spaghetti Squash.  This week, move over pasta, and enter a beta-carotene powerhouse ready to fight your free radicals.

Recipe of the week: Spaghetti Squash “Pasta”

Ingredients:

  • 1 spaghetti squash, cut in half length-wise, seeds removed and reserved
  • 2 Tbsp olive oil
  • 1 chopped onion
  • 4 – 4 ounce organic chicken breasts (cubed) OR 4- 4 oz. firm tofu slices (cubed)
  • 3 small garlic cloves
  • 1-2 cups chopped tomatoes
  • 4 Tbsp crumbled feta cheese
  • 4 Tbsp sliced black olives
  • 4 Tbsp chopped fresh basil
  • 1-2 cups Spinach leaves
  • 2 Tbsp olive oil

Instructions:

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.

Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool until able to be easily handled.

Meanwhile, heat oil in a skillet over medium heat. Sauté chicken or tofu until cooked through.  Add onion and sauté until translucent.  Add garlic and sauté for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.

Using a fork, scrape the stringy pulp from the squash to form noodles, and place in a medium bowl (~ 1 cup per serving). Toss with the cooked chicken or tofu, sauté vegetables, feta cheese, olives, and basil. Serve warm over 1 cup spinach.  Drizzle entire dish with 2 Tbsp olive oil, salt and fresh ground pepper to taste.  Serves 4.

Comments:

At the risk of sounding like a broken record, the more we choose vibrant, colorful vegetables and fruits in our diets, the more health-protective nutrients we’ll receive.  In fact, these nutrients can reduce our risks of cancers, diabetes, cardiovascular disease, and other chronic ailments that affect the majority of adults in our country.  With this week’s recipe, we’re replacing a poor food choice (refined pasta) or a mediocre one (whole wheat pasta) with an antioxidant-rich, anti-inflammatory whole-food vegetable.  As most of my clients will tell you, it’s not just about avoiding “bad foods,” but proactively eating the foods your body needs.

So, to keep our bodies healthy and training, spaghetti squash provides a jolt of health in the form of these antioxidants and anti-inflammatory nutrients:

Antioxidants: With orange vegetables, it’s all about the carotenoids, and spaghetti squash is no exception.  It provides alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin.  These antioxidants will work together to fight free radicals, reduce risk of cancer, promote heart health and reduce plague formations, and preserve eye health.  Additionally, spaghetti squash contains vitamin C and manganese – both powerful antioxidants.

Anti-inflammatory nutrients: The cell walls of spaghetti squash contain pectin, and this pectin contains components that are anti-inflammatory.  What’s more, winter squash provides cucurbitacins to further push the inflammation pendulum towards less chronic bodily inflammation which means less chronic bodily disease.

There’s more.  By choosing spaghetti squash, you’ll get fiber, monounsatured fats (seeds), omega-3s, B-vitamins, and copper (important for energy production).   I, for one, like energy.

Of note, it is important to choose organic winter squash whenever possible.  They happen to be very effective at “pulling” contaminants and chemicals out of soil (they can be used as a non-food crop planted to improve the quality of soil).  So, when planted as food, the same can happen in conventional, non-organic soils.

Bonus Recipe: Roasted Spaghetti Squash Seeds (or Pumpkin Seeds)

If you made this week’s recipe, you should have some seeds leftover.  Don’t throw them out.  Instead, separate them from the pulp and place them on a baking sheet in a single layer.  Roast them at 165 degrees F in your oven for 15- 20 minutes (this lower temperature will reduce damaging healthy oils.  Add herbs and lightly salt, to taste.

Ready to nourish your body with foods that will help you squash disease and the competition?  This week, serve up some spaghetti squash and proactively choose antioxidants and reduced inflammation!

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.  I’d love to work with you!

Fuel Your Adventure. Nourish Your Body.

Tags: , , ,

Tuesday’s Healthy Fuel Recipe: Blueberry Greek Frozen Yogurt

July 19, 2011 in Apex Nutrition, Daily Nutrition, Recipe, Training Nutrition by kelli | 1 comment

Perfect for recovering after training, or just cooling down – my recipe of the week packs healthy ingredients and our Healthy Fuel of the week: Blueberries. 

Frozen Blueberry Greek Yogurt

Ingredients:

3 cups fresh or frozen blueberries (about 1 pound)

3 Tbsp lemon juice

½ cup honey (or to taste)

¼ teaspoon salt

¼ teaspoon cinnamon

2 cups Greek yogurt

Instructions:

Place all the ingredients except for the cinnamon in a medium saucepan.  Heat on medium heat and stir continuously until the honey is dissolved and mixed thoroughly.  While heating, mash blueberries to your desired consistency using a fork or potato masher.  Or, you can also use a food processor for a smoother finished product.

Once mashed and mixed, stir in the Greek and mix well. Chill the mixture in the refrigerator for several hours until completely cold and then move to the freezer and cover.  Freeze several hours, stirring every hour or so, until reached desired consistency.  If it gets too hard, add milk and mix well and place in the blender with a little milk.

Or, take the easy road and just make a smoothie out of the ingredients – add ice as needed for desired consistency.

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!

Fuel Your Adventure. Nourish Your Body

Tags: , , , , ,

Not Another Case of the Mondays: BLUEBERRIES for Health and Energy!

July 18, 2011 in Adventures, Apex Nutrition, Daily Nutrition, Energy, Metabolism, Nutrition, Training Nutrition, Uncategorized by kelli | 2 comments

I don’t know about you, but I’m feeling the heat this summer!  Maybe it’s being 9 months pregnant, living lower in elevation and higher heat than I’m used to, or just plain ol’ hot weather.  No matter the reason, it’s time to recover with a perfect recovery-nutrition frozen treat.  tomorrow, I’ll give you a great recipe: Frozen Blueberry Greek Yogurt .  Wit hit, you’ll get the carbs, protein, and antioxidants you need to replenish glycogen stores, prevent muscle wasting, and combat free radicals.  Add some fluids on the side and you’ll be set.  Today, let’s talk blueberries:

Although the commercial-sports nutrition companies often focus on fluids, carbs, and protein, we “whole-food” junkies know that antioxidants are a cyclist’s best friend when recovering.  A little-known-fact is that the healthy bacteria found in fermented foods like Greek yogurt actually increase your absorption of antioxidants (even in the short-term), so high-antioxidant foods and healthy bacteria are a no-brainer-recovery-combo. 

This week, I’ve taken the easy road once again and picked a “key” ingredient that has obvious and vast nutrition benefits.  Most everyone has heard that blueberries are high in antioxidants, but what does that mean to you and your adventure?

First, blueberries offer a wide variety of antioxidants for whole body health:

Antioxidant status is improved in all of these body systems following consumption of blueberries: cardiovascular, nervous system, muscle systems, hormonal systems and blood sugar regulation, digestive tract – most every system in our bodies!  And, for us cyclists, blueberries have specifically shown positive results in studies for reduced damage to muscles after overly-taxing exercise!

The Cardiovascular System

One to two cups of blueberries per day over one to three months improves blood fat balances (cholesterol and triglycerides), reduced oxidation of LDL cholesterol (oxidation is what allows “bad” cholesterol to enter artery walls and form plague), improved health of cells that line artery walls, increased plasma antioxidant capacity, and reduced inflammation of the cardiovascular system.  What’s more, studies show that routine blueberry consumption improves blood pressure in both men and women.  Now this should get your active heart pumping!

The Brain

In a study of older adults (average age: 76 years), cognitive function tests were improved after 12 weeks of consistent blueberry intake.  One of the tests measured memory and the other the postponement of cognitive disease.  With a healthy heart and brain, there’s no need to stop pedaling as we age.  The protection is likely a result of the wide variety of antioxidants in the berries and their contributions to a healthy nervous system. 

Along with brain cells, eye cells have a high susceptibility to oxidative stress. In animal studies, the anthocyanins in blueberry protected the retina from unwanted oxygen damage. Interestingly, they have also been determined to help protect the retina from damage from sunlight.

Remember, endurance athletes use and “turn-over” a lot of oxygen – the more oxygen turnover, the more oxidative stress.  And although this is a potential problem, the health benefits of cardiovascular exercise far outweigh the risks.  But, we do need all the antioxidants we can get! 

Blood Sugar Hormones

Healthy blood sugar levels usually have to do with a balance between food that are metabolized and turned into blood sugar, insulin (the hormone that causes blood sugars to be stored in the cells), glucagon (the hormones that increases the release of sugars into the bloodstream), and the health of cells and their ability to respond to insulin and glucagon appropriately.  Research on blood sugar balance and blueberry intake has been conducted on individuals who have been diagnosed with type 2 diabetes, metabolic syndrome, or insulin resistance, and the results of this research have been consistent. They have shown that blueberries (along with other berries) have a favorable impact on blood sugar regulation in persons already diagnosed with blood sugar problems.   

For anyone who doesn’t have issues with blood sugars, this is still beneficial: insulin resistance and blood sugar problems can creep on with age – so stay healthy, keep training, and eat foods that combat age- and inflammation- related diseases.

More Tips:

1)       Blueberries can be expensive and are usually only available at a reasonable price a few months out of the year.  When they are on sale, stock up and freeze them.  Freezing does not decrease the antioxidant power!

2)      You can also take advantage of blueberry season by make them into freezer jam.  Take a look at this recipe for a low-sugar, healthy jam (perfect for a pre-training or recovery nut butter/jelly snack): http://www.care2.com/greenliving/no-cook-freezer-jams.html#solution_comments

3)      Organic blueberries have significantly more antioxidants that conventionally-grown ones.  If you can afford it, go for organic.  Or, if you live in a place where they can be grown, put in the time and reap your own berries!

4)     Go for other berries, too.  Most all berries have a vast array of health benefits for you.  In fact, blueberries offer so much, yet they only score 9th among berries in terms of their ORAC score (oxygen radical absorbance capacity).  Always eat a variety of fruits and vegetables for the best consumption of antioxidants and other health-promoting nutrients!

A berry good tip:  Cool down this summer and recover well from training (recipe coming tomorrow) – you’ll feel great the rest of the day and in subsequent training.

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!

Fuel Your Adventure.  Nourish Your Body.

Tags: , , , ,

Training Nutrition Thursday: “Crashing” After Training

July 14, 2011 in Apex Nutrition, Energy, Hydration, Training Nutrition by kelli | 62 comments

Question:

I tend to “crash” after a tough workout. I feel good for 30 minutes or so after the workout but tend to get mild nausea from about 30 minutes-2 hours after. What am I missing? –Ben

Kelli’s Answer:

It could be a few things:

1) Dehydration.  Dehydration can cause nausea and even mask hunger – this is a double whammy for the athlete.  When you’re nauseous and low on appetite, you’re not likely to recover well with fluids, carbs, or electrolytes.  Then, the cycle continues as you become more and more dehydrated.  If an athlete goes into a tough workout fully hydrated, he or she usually needs 20-32 oz. of fluid per hour of training.  This amount needs to be consumed during (for best performance), or immediately after.  Then, you have daily hydration needs to take care of.

2) You may be low on lytes – sodium and potassium are the usual “feeling-bad” culprits.  It’s important to realize that you need 100-130 mg of potassium and 400-700 mg sodium per hour of intense training, especially in higher heat or humidity (I take caution with clients anytime the temperature + the humidity is greater than 140, so most of the summer months it’s very important).  A sports drink, or electrolyte tablets that dissolve into water are a good place to start (such as NUUN or Camelback Elixir) – these should also give you calcium and magnesium, which are also important.  Then, you usually need more.  I prefer adding a small amount of Milton’s Lite salt to the drink (regular salt doesn’t have potassium), which will add mg sodium and mg potassium for just ¼ tsp – so you’ll need to calculate how much you’ll need in addition to your drink.  Or, if you cannot find or do not want to use Milton’s Lite, you can try other foods/gels with lytes – most gels have ~50 mg sodium and 30-50 mg potassium.  Powerbar gel has the highest levels of sodium I’ve found, at 200 mg sodium, but only 20 mg potassium – I wish it were easier!

3) You may simply be hungry.  Sometimes, an empty stomach feeling can feel the same as nausea, or nausea occurs because our stomachs are empty and producing acid after training.  Either way, you should always aim to eat a recovery snack after a tough training session – it will have a good impact on how you feel the rest of the day,how your glycogen stores and muscles recover, how you feel in subsequent training, and for those trying to lose weight/fat, it takes away the attitude of “owing yourself” and simply overeating the rest of the day.  For recovery, you don’t have to buy special sports foods.  If you’ve fueled well before and during training, you only need ~40+ grams of carbs and ~10-20 grams of protein in addition to adequate fluid to have a positive impact.  Additionally, I’ve become a big fan of adding organic coconut oil to recovery snacks.   Here’s some examples of good recovery snacks:

Add 1 Tbsp organic coconut oil (within or on side) and fluids to the following:

– Whey shake – 1 scoop whey + 1  banana + 8 oz. milk (340 calories, 42 gm carbs, 2 gm fiber, 28 gm protein)

– 12 oz. Honey milk made w/ 12 oz.  milk and 2 Tbsp honey (300 calories, 48 gms CHO, 12 gms pro)

– Odwalla Power SoyProtein Drinks (350 calories, 47 gm CHO, 19 gm protein)

– Smoothie with 8 oz. yogurt, fruit, 4 oz. milk and ½ cup cottage cheese (300 kcals, 38 gms CHO, 19 gms protein)

– Sandwich w/ 1 piece bread, 1.5 Tbsp peanut butter, 1 Tbsp jelly (310 kcals, 32 gms CHO, 7 gms protein)

– Clif Bar + 2 Tbsp nuts (325 kcals, 47 gms CHO, 15 gms pro)

– Muscle Milk (RTD) + 1 banana (330 calories, 44 gm carbs, 2 gm fiber, 25 gm protein)

– 2 scoops of Endurox R4 Recovery Drink with a 16.9 oz bottled water + 1 small banana (329 calories, 67 gm CHO, 13 gm protein)

Stick to a recovery plan regardless of how you feel.  Lots of athletes have a suppressed appetite for a few hours after a tough workout.  Recover anyway!  It will pay off!

I hope this helps!

Kelli, RD

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

Tags: , , ,

Tuesday’s (Wednesday’s) Healthy Fuel Recipe: Grilled Chicken with Grape Glaze

July 13, 2011 in Apex Nutrition, Daily Nutrition, Recipe, Recipes by kelli | 1 comment

Like I said, I really love grapes.  Use them as a part of your healthy fuel this week…

Recipe of the Week: Grilled Chicken with Grape Glaze

Ingredients:

Glaze:

  • 3 cups seedless red grapes
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons Bragg’s liquid aminos or low-sodium soy sauce
  • 1 teaspoon honey
  • 1 teaspoon chopped fresh rosemary

Chicken:

  • 1 tablespoon olive oil
  • 6 chicken drumsticks (about 1 1/2 pounds), skinned, organic & free-range if possible
  • 6 chicken thighs (about 1 1/2 pounds), skinned, organic & free-range if possible
  • 2 teaspoons chopped fresh rosemary
  • 1 teaspoon freshly ground black pepper
  • 3/4 teaspoon sea salt
  • Cooking spray
  • Fresh rosemary leaves (optional)

Instructions:

First, prepare glaze, place grapes in a blender; process until smooth. Heat 2 teaspoons olive oil in a saucepan over medium heat. Then, add chopped onion; cover and cook 10 minutes. Add garlic; cover and cook 3 minutes, stirring occasionally. Next, stir in pureed grapes, vinegar, soy sauce, sugar, and 1 teaspoon rosemary; bring to a boil. Reduce heat, and simmer 10 minutes or until slightly thick. Cool slightly. Place grape mixture in blender; process until smooth. Set aside.

Prepare grill.

To prepare chicken, brush 1 tablespoon oil over chicken; sprinkle with 2 teaspoons rosemary, pepper, and salt. Place chicken on grill rack coated with cooking spray; cover and grill 25 minutes or until done, turning and basting frequently with grape glaze. Garnish with rosemary leaves, if desired.  (adapted from http://www.myrecipes.com/recipe/grilled-chicken-with-fresh-grape-glaze-10000001065491/).

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!

Fuel Your Adventure. Nourish Your Body

Tags: , , ,

Not Another Case of the Mondays: Grapes for Health and Energy!

July 11, 2011 in Daily Nutrition, Energy, Nutrition, Training Nutrition by kelli | 2 comments

Maybe I’m being a little selfish. This week’s featured ingredient, grapes, is probably my all-time favorite food. I can’t really think of any food I like more…to me, they are perfect just as they are: a whole-food sweet package of goodness from the earth. Love ‘em, just like ‘em, or not, there’s no denying that they offer a lot of health benefits. For athletes, they offer a good daily nutrition carbohydrate source as a whole-food and a natural option for training fuel as raisins or grape juice (can be used in Kelli’s Homebrew). For those who enjoy wine now and again, they offer health benefits beyond other alcoholic beverages. This week, let’s raise a glass to one of nature’s best fruits while promoting our hearts’ health – and tomorrow, I’ll provide a GREAT GRAPE-CHICKEN RECIPE!

So, obviously, grapes offer an amazing flavor. They also offer wonderful juice and wine. But, beyond taste, what’s the scoop? Glad you asked.

For nutritive benefits, grapes have been well-studied and documented. Over 100 research studies on grapes (or products made from them, like red wine) have shown many of their health benefits to come from a category of phytonutrients called polyphenols. Three types of polyphenols seem most important: (1) flavonoids, (2) phenolic acids, and (3) resveratro.

Flavonoids are phytonutrients that give the vibrant purple color to grapes, grape juice and red wine; the stronger the color, the higher the concentration of flavonoids. These flavonoid compounds include quercitin, as well as a second flavonoid-type compound called resveratrol. If you’re familiar with FRS-brand sports drinks and foods, you know that their main energy-ingredient is quercitin. Both compounds, quercitin and resveratrol appear to decrease the risk of heart disease by 1) Reducing platelet clumping and harmful blood clots and 2) Protecting LDL cholesterol from the free radical damage that initiates LDL’s artery-damaging action.

It’s these benefits that likely allow grapes to protect societies that eat both a combo of high fat foods and a lot of grapes and/or wine (Mediterranean and French societies).  Let’s take an in-depth look:

In a study in which blood samples were drawn from 20 healthy volunteers both before and after they drank grape juice, researchers found several beneficial effects from their juice consumption.

First, nitric oxide levels were raised.  Nitric Oxide is a compound produced in the body that helps reduce the formation of clots in blood vessels. Second, a decrease occurred in platelet aggregation, or blood clotting, by red blood cells. Lastly, researchers saw an increase in levels of alpha-tocopherol, an antioxidant compound that is a member of the vitamin E family, and this increase was accompanied by a 50% increase in plasma antioxidant activity.

These finding confirmed conclusions of earlier studies which had found that grape juice protected LDL cholesterol from oxidation (once it’s oxidized, it becomes dangerous as it’s able to form plagues in the arteries) by increasing antioxidant levels in the blood stream.

What’s more, investigators have found that phenolic compounds in grape skins inhibit protein tyrosine kinases, a group of enzymes that play a key role in cell regulation. These compounds also suppress the production of a protein that causes blood vessels to constrict, thus reducing the flow of oxygen to the heart. This protein, called endothelin-1, is thought to be a key contributing agent in the development of heart disease. Maybe these compounds can help cyclist’s arteries to stay dilated and elastic, thereby increasing oxygen flow during intense training?!?

Then, there’s resveratrol.

Resveratrol is a natural phenol that inhibits the production of the potent blood vessel constrictor, endothelin-1 (ET-1). It appears to work at the genetic level, preventing a gene that directs the production of ET-1. In fact, resveratrol prevents any increases of ET-1, at least in part, by significantly reducing free radical formation.

Next, resveratrol helps keep the heart muscle flexible and healthy.  A team of researchers at the Northeastern Ohio Universities College of Medicine have shown that resveratrol not only inhibits production of endothelin-1, but also directly affects heart muscle cells to maintain heart health. Their research shows that resveratrol inhibits angiotensin II, a hormone that is secreted in response to high blood pressure and heart failure. Angiotensin II has a negative effect on heart health in that it signals cardiac fibroblasts, heart muscle cells that secrete collagen.  It’s their production and the excessive amount of collagen that causes the heart muscle to stiffen and lose its ability to pump blood efficiently – not what an athlete wants!

And, there’s more.  Resveratrol also prevents the cardiac fibroblasts that are already present from changing into myofibroblasts, the type of cardiac fibroblast that produces the most collagen.

Beyond the heart, resveratrol may reduce cancer risk, especially estrogen-linked cancers, improve lung function as an anti-inflammatory agent, and an anti-aging agent.

Grapes’ saponins also support a cyclist’s heart.  Saponins, plant protective agents found in the skin, are phytonutrients that help lower cholesterol.  They are believed to bind to and prevent the absorption of cholesterol and are also known to settle down inflammation pathways, an effect that could have implications in not only heart disease, but cancer and chronic diseases.  Some good news for wine drinkers: The saponins dissolve into the wine during its fermentation process.

For the sake of our post, I’ll stop with these heart-health benefits…but, the list of healthy reasons to enjoy grapes goes on and on.  If you want a strong heart in life and on the road, water, or trail, include grapes and grape-products in your diet.  Eat them in meals and snacks for daily nutrition, and try grape juice within my homebrew (http://www.apexnutritionllc.com/freetools.html) and as raisins for training nutrition (you’ll get 15 grams of carbs in just 2 Tablespoons of grapes).  The more we choose natural foods to nourish our bodies, the better we’ll feel in adventures.

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!

Fuel Your Adventure.  Nourish Your Body.

Tags: , , ,

Not Another Case of the Mondays: “Whole-Food” Bars vs. Energy Bars

June 27, 2011 in Daily Nutrition, Energy, Metabolism, Nutrition, Training Nutrition by kelli | 157 comments

Whole-Food Bars vs. Sports Nutrition Energy Bars: The When & The Why

This week, instead of focusing on the benefits of a specific ingredient, I’m going to explain why I believe “whole-food bars,” such as “LARA” and “KIND” bars (mock-KIND bar recipe coming to you tomorrow), are good for daily nutrition or long-endurance events, and why others are better for more regular training. As an athlete, it’s crucial to understand when to eat what in terms in Daily Nutrition and Training Nutrition (as discussed in my FREE article  “Daily vs. Training Nutrition @ www.apexnutritionllc.com), this matters most if you are really striving to improve in training.  Otherwise, you may mistakenly eat foods that your body quickly turns into sugar and then stores as fat instead of healthy, whole foods in Daily Nutrition (Clif Bar for breakfast). Or, you may eat foods for Training Nutrition that will still be setting in your stomach, providing no energy to your cells, long after you’ve parked your bike or running shoes and hit the shower.

To really know what you need to eat for optimal performance and overall wellness, start with knowing a few things about digestion. You see, different foods are digested and metabolized at different rates. The have different journeys and qualities. Let’s start with a quick digestion primer: When you eat, you’re ingesting some combo of water, carbs, protein, fats, and fiber. From your mouth on, these nutrients act very differently in your body. They are all broken down mechanically in your mouth by your teeth. But simple carbohydrates are special. They are actually broken down chemically, by one of our enzymes (amylase) as well. From the mouth, the nutrients make their way down the esophagus to the stomach. It’s here that digestion rates begin to differ significantly.

All nutrients are churned and mixed with hydrochloric acid and/or enzymes. Once liquefied, they begin to leave the stomach and enter the small intestines for further digestion and absorption. Simple carbs leave first. We’re talking in a matter of minutes, especially if they are in liquid form. Individual amino acids and quick proteins (like isolated whey) leave next. Then, a couple hours later, other proteins. Then, an hour or two later, fats. Most of them set like a rock. Anyone who’s ever been on her bike regretting the pizza she ate an hour before the ride knows this. In fact, even fast fats like MCTs can cause stomach issues. Lastly, leaving the stomach, is fiber. In the intestines, all but the simple sugars, fast proteins and amino acids, and medium chain triglycerides (MCTs, fats from tropical oils such as coconut) have to be further broken down before absorption. Most fats require enzymes and bile salts. We, as humans, are not even capable of breaking down all fiber. Fats and fiber are S-L-O-W. Almost all of the nutrients make their way from the intestines to the portal vein to the liver.

The liver, as the “mail room” of the body, repackages the nutrients and sends them out. Some as blood sugar, which is delivered to our cells for use as energy or storage. Others directly to tissues for storage (some fats). MCTs directly into cells for energy use.

As you can see, some nutrients are quicker than others and are better used suited for energy immediately before, during, and after training. Some are great for events lasting 3+hours, or if eaten 3 hours before training. Others, for exact opposite reasons are healthier day to day for wellness and fat loss. When fast nutrients are sent out as blood sugar (especially those that are “white carbs” such as refined grains and sugars) our bodies must respond with insulin. Insulin is a hormone that acts as a key – it unlocks our cells’ doors and lets blood sugar in. Sugar does harm in our arteries, so it has to be used or stored in our cells (stored as muscle glycogen or fat). When you’re sedentary, it’s going to be stored as fat. When you’re active, insulin works for you to get the sugar in the cells where it can be turned into energy. Then again, when slow nutrients are taking their time through our digestive tracts, they are promoting health in our guts, stimulating our immune systems, and minimizing blood sugar peaks and valleys. This is ideal for Daily Nutrition, but will cause cramps and leave you low on energy during Training. Back to the bars.

Take a look at tomorrow’s mock-KIND bar recipes, and you’ll see that this bar is made up of whole foods that have not been refined in any way. Sure, it still has somewhat quick carbs from honey and dried fruit, but even the digestion of these will be inhibited due to the fats, proteins, and fiber in the bars (contrary to the marketing of trail mix, nuts are not a good source of quick energy). These bars are perfect for daily nutrition, as a snacks hours before riding or during a long ride, or even Recovery if you’re not planning another activity with 12-18 hours. LARA bars will likely have slightly faster digestion since they are mechanically broken down in a food processor and if used on a long ride, would be much easier to eat on the bike than the KIND bars. And, of course, all of this is also subject to individual digestion, finickiness (is that a word?) or your gut, and taste preference.

On the other hand, there are sports nutrition bars. Take a look at a Powerbar. You will not see “whole” foods in it. No visible nuts. No chunks of fruit. The ingredients have been refined, disassembled, and otherwise broken down for fast digestion. Exactly what you need when you’re riding, running, etc; exactly what you don’t need when you’re sitting at your desk. Same with Clif Bars. They use decent ingredients, but again, broken down for fast digestion. To fuel your adventure, and nourish your body, choose quick foods for Training, and slow ones for Living. You’ll get the energy you need without the stomach cramps you don’t.  Perfect.

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!

Fuel Your Adventure.  Nourish Your Body.

Tags: , , , ,

Training Nutrition Thursday: Boosting Muscle Stores

June 23, 2011 in Apex Nutrition, Energy, Metabolism, Training Nutrition by kelli | 75 comments

Boosting Muscle Energy Stores

Dear Kelly,

I am a competitive cyclist up in Canada, getting ready for the first real dry road races since the snow melt and have been struggling the last year or so with my diet when it comes to nutrition off the bike. I am 23 years old
and have extreme hyperthyroidism (graves disease ) as well as being a vegetarian. About 3 years ago I became vegetarian because I notice a massive decline in symptoms related to the thyroid while eating meat but with racing so much and training hard to compete I feel like I may be missing a few key elements to help store needed energy that the thyroid loves to devour. Are there any techniques for endurance athletes that are vegetarian to boost muscle energy stores, or to help recover well after a long ride out?

Kelli’s Answer:

Hi Thomas,

First, it is absolutely crucial to include a recovery snack/meal as soon as possible after training.  It should contain at least 45+ grams of carbs and 10+ grams of protein (a Clif Bar, for example).  Of course, you also need fluid and lytes.  You have a time frame of ~30 minutes immediately following a tough training session, when you’ve wiped out all the glycogen in your muscles, when your body’s glycogen-storing enzymes are in overdrive and will store any carbs you give them.  I recommend a recovery snack after all but the easiest of training sessions – even short, intense ones.  Then, in general, you do need to be proactive with getting enough protein in your everyday diet.  As a vegetarian, it can come from a variety of sources including beans, legumes, nuts, hemp, soy, peas, etc.

Second, if you’re willing to eat dairy and or eggs, you’ll have some advantages of animal-source proteins that you may not get in non-animal-source ones.  Whey protein, for example, from dairy, has been specifically shown to reduce muscle wasting in both athletes and individuals who have muscle-wasting medical conditions.  If you choose to use it, I recommend using undenatured whey protein so that you get even more antioxidant and immune benefits from the proteins that have not been altered and are closer to their raw form.  A smoothie with fruit, undenatured whey, organic coconut oil and honey is a great recovery snack.  As you may have read in my past posts, I believe organic coconut oil is a great recovery source for muscle retention and overall health.

Third, it sounds like you have incredibly high total calorie needs in general.  Many times, athletes significantly underestimate their needs, or overestimate their intake.  And, since a vegetarian diet can be high in bulk and low in calories, it may be hard for you to get all the calories you need day after day.  I recommend utilizing healthy fats to get a lot of bang for your buck in terms of calories.  At each meal of the day, I recommend that you try to add ~200 calories of healthy fats, such as ¼ cup nuts, 2 Tbsp olive oil or organic coconut oil, or ½ avocado.  These should be added to meals that already have adequate protein, carbs, and fat.  Additionally, make sure to eat snacks between your meals.  Protein’s important, but it’s total calories day after day, will make or break your energy stores.

Lastly, make sure you are supplementing well.  You have high nutrient needs, and your body simply cannot use the protein and calories you give it if it doesn’t have adequate amounts of vitamins and minerals.  I recommend a good multivitamin (my choice is Rainbow’s Light men’s), an extra B-complex, an additional 1000 IU of Vitamin D (I prefer D-3, but D-2 will also provide some benefit – D3 is not vegan), and omega-3s from fish oil or algae.

I hope this helps!  Take care and best of luck this season!

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.

Tags: , , , ,

Not Another Case of the Mondays: Chili Peppers for Better Metabolism and Health

June 20, 2011 in Daily Nutrition, Energy, Metabolism by kelli | 2 comments

Ready to Spice it Up?

This week, let’s take a look at an ingredient that is a part of some people’s everyday diets, yet makes others break out into a sweat: Red Chili Peppers.  In fact, in tomorrow’s recipe, we’ll spice it up with salsa, ginger, and red chili peppers.  By adding them, we’ll add a lot of beneficial components to our bodies.  With these flavorful, whole-food food spices, you get:

Capsaicins:

These are the nice little components of peppers that make them HOT.  They are also a potent inhibitor of substance P, a neuropeptide associated with inflammatory processes. The hotter the chili pepper, the more capsaicin it contains. The hotter the pepper, the more anti-inflammatory it is. The hottest varieties include habañero and Scotch bonnet peppers. Jalapeños are next in their heat and capsaicin content, followed by the milder varieties, including Spanish pimentos, and Anaheim and Hungarian cherry peppers. Capsaicin is actually being studied as an effective treatment for sensory nerve fiber disorders, including pain associated with arthritis, psoriasis, and diabetic neuropathy.

And what’s more, capsaicins have anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties to boot.

Cardiovascular Benefits:

Red chili peppers, such as cayenne, have been shown to reduce blood cholesterol, triglyceride levels, and platelet aggregation, while increasing the body’s ability to dissolve fibrin, a substance integral to the formation of blood clots. Cultures where hot pepper is used liberally have a much lower rate of heart attack, stroke and pulmonary embolism.

Antioxidants:

As an antioxidant, chili peppers may also protect the fats in your blood from damage by free radicals—a first step in the development of atherosclerosis. In a randomized, crossover study involving 27 healthy subjects (14 women, 13 men), eating freshly chopped chili was found to increase the resistance of blood fats, such as cholesterol and triglycerides, to oxidation (free radical injury). In addition, after eating the chili-spiced diet, women had a longer lag time before any damage to cholesterol was seen compared to the lag time seen after eating the bland diet. In men, the chili-diet also lowered resting heart rate and increased the amount of blood reaching the heart.

Clear Sinuses:

Anyone who’s eaten too much spice at once (usually in a public setting, right?) knows it makes your nose run.  The peppery heat stimulates secretions that help clear mucus from your stuffed up nose or congested lungs.

An Immune Boost:

The combo of Vitamin A (10% of daily value) and Vitamin C (6 % of daily value) in chili peppers provides an immune boost for the body.  Vitamin A is often called the anti-infection vitamin, and it is essential for healthy mucous membranes, which line the nasal passages, lungs, intestinal tract and urinary tract and serve as the body’s first line of defense against invading pathogens. Vitamin C is thought to improve our defenses against colds and shorten the duration of colds once we have them.  Good, healthy lungs and nasal passages are crucial to a athlete, so add the heat!

Reduced Prostate Cancer Risk:

Red chili peppers’ capsaicin, the compound responsible for their heat, stops the spread of prostate cancer cells through a variety of mechanisms, as indicated by recent animal and lab studies.  Capsaicin triggers suicide in both primary types of prostate cancer cell lines, those whose growth is stimulated by male hormones and those not affected by them. In addition, capsaicin lessens the expression of prostate-specific antigen (PSA), inhibits the ability of the most potent form of testosterone, dihydrotestosterone, to activate PSA, and directly inhibits PSA transcription, causing PSA levels to plummet.

Stomach Aide:

Chili peppers have a bad–and mistaken–reputation for contributing to stomach ulcers. Not only do they not cause ulcers, they can help prevent them by killing bacteria you may have ingested, while stimulating the cells lining the stomach to secrete protective buffering juices.

Reduced risk of Diabetes and High Blood Sugars:

In a study published in the July 2006 issue of the American Journal of Clinical Nutrition, Australian researchers show that the amount of insulin required to lower blood sugar after a meal is reduced if the meal contains chili pepper. When chili-containing meals are a regular part of the diet, insulin requirements drop even lower.

Plus, chili’s beneficial effects on insulin needs get even better as body mass index (BMI, a measure of obesity) increases. In overweight people, not only do chili-containing meals significantly lower the amount of insulin required to lower blood sugar levels after a meal, but chili-containing meals also result in a lower ratio of C-peptide/ insulin, an indication that the rate at which the liver is clearing insulin has increased.

And last but not least, little Boost in Fat Burn:

As luck would have it, capsaicins promote fullness which can cause a reduction in calorie intake, and they cause an increase energy (calorie) expenditure after they are eaten – a direct increase in metabolism.  Then, as an indirect metabolism boost, they promote less insulin requirements (as noted above), which can reduce the amount of fat stored in the body.  Chili Peppers make for lean, mean, (hot), cycling machines.

I love Thai Food, so getting a Chili Pepper Nutrition Boost from tomorrow’s Thai Chicken recipe is a no-brainer for me.  But, you can get all the same benefits in any dish by just adding some heat to any meal.  Fresh chili peppers work well with many foods and can be an easy addition to scrambled eggs, sandwiches, and more!  For health benefits, flavor, and a fiery metabolism, don’t forget the heat!

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!

Fuel Your Adventure.  Nourish Your Body.

Tags: , , , ,

Training Nutrition Thursday: Soy Protein & the Athlete

June 16, 2011 in Apex Nutrition, Energy, Metabolism, Training Nutrition by kelli | 132 comments

Question:

I have recently undertaken a goal to get in shape by cycling. I am suplimenting my nightly rides of 5-10 miles with a diet and counting calories. Recently I have been discussing protein bars and shakes and the topic of “soy” protein came up. Some comrades of mine claim that soy protein is not good for you, and it can lead to a build up of tissue in areas (specifically on a male) where one might not particularly want a build up. Yes, I am talking about man-boobs. So, my questions is this, if I eat a Clif bar every other day before my ride do I need to worry about this? Furthermore, if cycling is my primary (and by primary I mean ONLY) form of exercise, is there a good diet plan I should follow or resource for such information you would recommend?

Kelli’s Answer:

Hi Aaron,

Thanks so much for the question.  Soy protein, in the amount of a Clif bar every other day, or even daily, will not cause man-boobs (or any issues from natural estrogens).  And, overall, I do think Clif bars are a good choice for training nutrition (before, during, or after).  However, there are other good choices as well, and it’s a great idea to mix it up.  Post-ride, for example, is a great time for dairy proteins as they better for maintaining a positive protein balancing and discouraging wasting of our muscles compared to soy.

On the other hand, the issue with too much soy causing man-boobs is not completely fictional.  In our Western Society, we can tend to overdo things (I know, sweeping generalization).  Here’s an example: soy protein has some evidence of being an inexpensive, heart healthy, complete protein.  So, do we leave it at whole-food soybeans, edamame and tofu?  Oh no.  We put soy in everything.  We drink it as milk, eat it as yogurt, add it to energy bars, add it to cereals, put it in convenience foods, and add it to breads.  We make fake hot-dogs, hamburgers, and bacon out of it.  Additionally, many companies use soybeans that are Genetically Modified which brings with it many issues (allergies, antibiotic resistance, infertility, etc).  Clif bars use non-GMO soy.

It’s safe to say we do not eat soy as it has historically been eaten and therein lies our problem.  Small amounts here and there are fine.  If it becomes your main source of protein, take a step back and try to add variety.  Most of the research and case studies that show negative estrogenic effects have been seen in infants fed a diet of soy infant formula.  In this case a very small person is being fed a lot of soy protein per pound of his or her weight.  I have also read case studies of adult males with negative man-boob (and other) effects, and again, soy was the primary protein in the diet from milk to yogurt to meat substitutes.

Bottom line: Don’t let your comrades razz you about Clif Bars every other day, but also don’t let soy become your main or only protein source.

As far as a great, fantastic, sure-fire diet for fat loss and cycling, you want to look to a whole-food plan that promote healthy eating day to day with a slight calorie deficit and controlled amount of carbohydrates.  Then, it should still take care of your training needs before, during, and after rides.  I’d have to say that my ebook (Fuel Right) does a good job of this, and I’ll be happy to send you a copy of it this week.  Many diet plans will work for fat loss, but it is very common for an athlete performance to deteriorate while he or she is following them.  On the other hand, advice for athletes’ training needs often promotes too high consumption of total carbs and processed foods, and sabotages fat loss.  I know, shameless self-promotion.

Kelli

Tags: , , , ,

« Older entries