Smoothies

Anti-Inflammatory Smoothie

admin Anti-inflammatory, Breakfast, Exercise & Training, Functional Foods, Smoothies, Sports Nutrition Leave a comment  

Anti-inflammatory Smoothie

 

Ingredients

 

1 frozen banana

1 tsp beet powder

1 tsp ginger paste

¼ tsp turmeric

½ cup ice into blender

4 oz tart cherry juice

16 ounce line with coconut water (~1 cup)

 

Ingredients

 

1 frozen banana

1 tsp beet powder

1 tsp ginger paste

¼ tsp turmeric

½ cup ice into blender

4 oz tart cherry juice

16 ounce line with coconut water (~1 cup)

Directions

  1. Place all ingredients in the blender and blend.

“BEET” THE COMPETITION

admin Functional Foods, Jamie Sheahan, Recipes, Smoothies, Sports Nutrition Leave a comment   , ,
Kim Blog

 By Jamie Sheahan MS, RD – Dietitian at Whole Health Nutrition and personal trainer at Peak Performance

We’ve seen it time and again in competitive sports; athletes willing to do just about anything to gain the edge over their competition. If you have been scouring your local supplement store for another “miracle” product to help you in your next competition, you will be pleased to learn that the solution you have been looking for has been hiding in plain sight. Just cruise on over to the produce section of any grocery store and the ultimate performance food will be sitting right in front of you: beets.

That’s right, that red root vegetable is a powerhouse when it comes to sports nutrition. Thanks to its high nitrate content, beets can improve both speed and endurance. Nitrates, found in high amounts in vegetables like beets, leafy greens, endives and spinach are converted to nitric oxide when consumed, which acts as a vasodilator in the body. Increased blood flow to the muscles allow for greater energy production and thus a performance boost. How much of an improvement you may be wondering? According to one study, cyclists consuming beet juice were able to cycle an average of 16% longer. For those seeking a new race PR, that boost could translate to a 1 to 2 percent faster time.

Another beet boon are betalains, the compounds that give beets their color. Betalains work in the body as potent antioxidants and help combat inflammation, a huge help for recovering muscles. Unfortunately, these betalains can break down when cooked, which means to reap the full benefits of beets they must be consumed raw or only lightly steamed. To deal with this issue, many sports enthusiasts have turned to juicing to get their daily dose of beets. When it comes down to race day, however, less is more. High consumption of beet juice can cause gastrointestinal distress, so aim for 300 mL to optimize performance while avoiding any negative side effects.

Not a beet fan? Just like most things in the sports performance world, companies have taken note of the ergogenic properties of beets and as a result more and more products utilizing beets are popping up. Arguably the most practical of these are concentrated beet shots that pack in that 300 mL worth of beets into a much smaller amount so the juice can be downed quickly and painlessly. Regardless of what form it takes, beets should be consumed about 2-3 hours before competition to reap the most benefits. Just like anything when it comes to race day, rely on what is tried and true so experiment with beets during training to see what works for you. In the end, it just might be the key for you to “beet” out the competition.

Beet juice powder is another “less beety” option for those not inclined to down beet juice. Our Peak Performance physical therapist Courtney Kaup, DPT even puts beet juice powder in her scrambled eggs…maybe that is why she is so darn fast! Here is a recipe for an awesome Pure Energy runner’s smoothie that is beet juice powder based.

Endurance Smoothie (video credit to Kim Evans, MS, RD of Whole Health Nutrition)

1 tsp beet juice powder

1 tsp turmeric

1 large frozen banana (4 chunks)

1 teaspoon ground fresh ginger

4 oz tart cherry juice

8 oz coconut water

½ cup ice

Blend and enjoy

Jamie Sheahan is a registered dietitian and personal trainer in practice at Whole Health Nutrition and Peak Physical Therapy Sports and Performance Center in Williston. Jamie is an avid runner. Look for her at this years People’s United Bank Vermont City Marathon. If you are interested in your own personal fueling and hydration plan or small group or 1:1 personal training you may schedule an appointment with Jamie by calling 999-9207. Nutrition services billable to most insurance.


Eat Clean 2015

admin Functional Foods, Guest Blogger, Prevention, Recipes, Smoothies Leave a comment  

Eat Clean in 2015!

Happy New Year! Whether your New Years resolution is to eat healthier this upcoming year, lose a little weight, or improve your overall wellness, a well-balanced diet is the key. Not only will consuming a nutritionally sound diet help you look your very best, but eating well will supply you with the energy needed to conquer your day. To help get you started, here are five sure ways to success for tackling your resolution this year…

Eat Produce at Every Meal: There are numerous benefits from saving a place for produce on your plate. Not only will increasing your daily consumption of produce up your intake of essential vitamins, minerals, antioxidants, and fiber, eating at least five servings a day is associated with a lower risk of chronic disease such as heart disease, stroke, and even certain cancers. Fruits and vegetables also aid in displacing foods that are more calorie-dense, an added benefit if weight loss is your goal this year. So help yourself to seconds!

Drink More Water: According to a study in the American Journal of Clinical Nutrition, those who hydrate with water rather than sugar sweetened beverages tend to have healthier diets overall including a higher intake of fiber and a reduced intake of sugary, calorie-rich foods. Water may also aid in weight loss by suppressing appetite and boosting metabolism.

Choose Whole Food Starches: Aim to swap refined grains for the real thing. An increased consumption of whole grains such as brown rice and whole wheat bread is linked to a lower risk of heart disease, stroke, cancer, diabetes, and obesity. Whole grains act to increase satiety levels due to their high fiber content, making you feel fuller longer while regulating blood sugar and insulin levels. Get creative with starches and explore non-grain options such as root vegetables, squash, beans, and lentils.

Watch Out for Sugar: Enjoy your favorite treats in moderation. We have all been tempted by the creaminess of ice cream or the satisfaction of a warm chocolate chip cookie. Rather than depriving yourself during a craving, opt for a healthier alternative such as a square of two of dark chocolate. The success to long-term weight loss lies in finding a balance in just enough sweetness.

Stay Mindful: By tuning into hunger and fullness cues, we can more properly decipher between what our body needs and what our mind is craving. Although eating is essential to survival, reaching for a snack out of boredom, sadness, or simply out of habit is all too common. Try to become more aware of your hunger cues by disregarding any emotional interference.

If tackling these strategies all at once seems overwhelming, focus on one at a time such as drinking an extra glass or two or water each day. Work your way up at your own pace by making feasible changes a part of your daily routine. Remember, you have all year, so there is no rush! It is never too late to make a healthy change, so embrace 2015 and savor every bit!
If incorporating vegetables into your morning routine seems daunting, here is a delicious green smoothie recipe that will make your taste buds rejoice…

Green Goddess Smoothie:
2 cups almond milk
3-4 handfuls spinach
2 cups blueberries
1 banana
2 tablespoons chia seeds
1-tablespoon honey
Ice
Blend it up and have a great day!


Kale Pineapple Banana Smoothie

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Ingredients

  • 1/2 cup coconut milk
  • 2 cups stemmed and chopped kale or spinach
  • 1 1/2 cups chopped pineapple (about 1/4 medium pineapple)
  • 1 ripe banana, chopped

Directions

  1. Combine the coconut milk, ½ cup water, the kale, pineapple, and banana in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.

Add 1 tsp spirulina for an energy boost!