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Posts Tagged sports nutrition

The Best Banana Nut Muffin…EVER

Best Banana Nut Bread

This recipe is hands down one of the best banana nut bread recipes out there. Personally, I prefer making muffins to the traditional loafs. In my opinion muffins are prettier than slices of bread and trick me into thinking I am eating something more substantial. I highly recommend making extra and freezing some in individual baggies for snacks or breakfast on the go. Trust me, these won’t last long 🙂

 

Ingredients:

  • 3 medium ripe bananas, mashed
  • 1 T maple syrup
  • 1 t vanilla extract
  • ¼ c almond butter
  • 2 T coconut oil, softened
  • 2 eggs, at room temperature
  • ½ c coconut flour
  • ½ t baking soda
  • ½ t baking powder
  • ½ t cinnamon
  • ¼ t salt
  • ½ c chopped walnuts

Extras:

  • ¼ c-½ c Enjoy Life chocolate mini chips (they are dairy, nut, gluten and soy free!)

Directions:

  1. Preheat oven to 350 degrees F. Spray a muffin tin with non-stick cooking spray, or use muffin liners, set aside.
  2. In the medium-large bowl combine bananas, maple syrup, vanilla, almond butter and coconut oil and mix until well combined on medium speed with an electric mixer. When mixture is smooth and creamy add in eggs, one at a time, mix on medium speed until combined.
  3. With the mixer on medium-low speed, add in coconut flour, baking soda, baking powder, cinnamon and salt; mix again until just combined. Gently fold in walnuts and chocolate chips if using.
  4. Pour batter into prepared pan and smooth top. Bake for 30-35 minutes or until tester inserted into center comes out clean.
  5. Remove from oven and place on wire rack to cool for 20 minutes. Enjoy!

 

Nutrition Fats:

Per muffin, makes 12 servings

Calories 126

Protein 3.7g

Fat 6.8g

Carbohydrate 14.5g

Fiber 3.5g

Sugar 6.9g

10 Hydrating Foods

Summer is in full force and boy is it hot out there! We all know the benefits of staying hydrated, better digestion, glowing skin, energy, healthy muscles and joints- to name a few. Aside from the 8 ounces (or more) of water you should be drinking each day, eat the following 10 foods to keep you hydrated and glowing this summer:

Watermelon

watermelon
92% water, salts, minerals and natural sugars

Cucumber

cucumber-background
96% water, vitamin C, caffeic acid- both reduce swelling

Celery

celery
96% water, electrolytes and amino acids

Yogurt

yogurt
helps replenish electrolytes

Strawberries

strawberry
92% water, folate

Romaine Lettuce

romaine lettuce
folate, vitamin C, and beta-carotene

Zucchini

zuchinni
95% water, folate, potassium, vitamins A and C

Raw Broccoli

Broccoli1
91% water, calcium, fiber, vitamin C

Grapefruit

grapefruit
91% water, helps keep insulin stable

Pineapple

pineapple
96% water, anti-inflammatory enzymes

Acai Super Smoothie

acai smoothie

Smoothies are the ultimate meal. They are fantastically easy to make and can pack a powerful punch of nutrients. The Acai Super Smoothie contains antioxidants, vitamins A, C, and K, as well as protein. It is wonderfully refreshing for summer and sure to keep you bikini ready!

Makes 2 servings

Ingredients:

  • 1 pack of unsweetened acai berry smoothie pack
  • 1 c. frozen strawberries
  • 1 c. blueberries
  • 1 banana, peeled
  • 2 c. unsweetened almond milk, hemp milk or water
  • 2 sc. vanilla protein powder

Directions:

  1. Place all ingredients, except for the protein powder, blend.
  2. Pulse in protein.
  3. Enjoy!

 

Photo cred: babble.com

Goji Berry Bliss

goji berry

Ingredients:

  • 1/4 c. of goji berries
  • 1/2 c. of yogurt
  • 1/4 c. of granola
  • 1 t. of maca root powder
  • 1/2 c. fresh berries

Directions:

  1. Stir above ingredients until all maca powder is absorbed. Fold in 1/2 cup of fresh fruit.

Lorin’s New You Strategy #3

Lorin’s New You Strategy #3

Intermittent Fasting

Incorporate Intermittent Fasting

Okay, it may seem strange that a nutritionist is recommending you stay away from food, but trust me, it’s for your own good! Fasting, as it turns out, is associated with a number of health benefits that most people strive for such as: improved cardiovascular health, reduced cancer risk, improved hormone response and longevity.

In general we are an overfed, undernourished nation. Part the problem is the fact that we have constant access to whatever our little hearts desire at any given point of the day. When we are constantly eating, our bodies forgo much of their natural processes like repair, rejuvenation, and detoxification.

Now I am not advocating you stop your five to six small meals a day, or whatever it is that works best for you. However, it can’t hurt to give fasting a try if you are looking for increased health benefits or want to change your body composition. Intermittent fasting is an umbrella term that covers a wide array of fasting schedules. Generally, it involves cutting calories either a couple of days a week, every other day, or daily.

I know the last thing you need is another fad diet to keep track of. But don’t think of intermittent fasting as a diet but rather think of it as a lifestyle change. We are essentially mimicking the way our ancestors ate with this schedule. They didn’t have food readily available 24/7. Instead, they would eat for some days then fast until they were able to eat again.

Research

Research shows intermittent fasting produces several biochemical benefits. We are in total control of our health and by altering how much and how often we eat, we can dramatically alter how our body operates. How cool is that?

Science has confirmed there are many good reasons for fasting, including:

1. Positive effects on the hormones insulin, leptin, and as well as insulin sensitivity

  • Intermittent fasting helps reset your body to use fat as its primary fuel. When your body becomes adapted to burning fat instead of sugar, you dramatically reduce your risk of chronic disease.

2. Normalizing ghrelin levels

  • Ghrelin increases hunger.

3. Promoting human growth hormone (HGH) production

  • Fasting can raise HGH by as much as 1,300 percent in women, and 2,000 percent in men. HGH plays an important role in health, fitness, and slowing the aging process. It is also a fat-burning hormone, which helps explain why fasting is so effective for weight loss.

4. Lowering triglyceride levels and improving other biomarkers of disease

  • Interestingly, one recent study that included more than 200 individuals, found that fasting increased the participants’ low-density lipoprotein cholesterol (LDL or “bad” cholesterol) and high-density lipoprotein cholesterol (HDL, the “good” cholesterol) by 14 percent and 6 percent, respectively.

5. Reducing oxidative stress

  • Fasting decreases the accumulation of oxidative radicals in the cell, and thereby prevents oxidative damage to cellular proteins, lipids, and nucleic acids associated with aging and disease.

6. Prevention of dementia

  • Ketones are released as a byproduct of burning fat, and ketones (not glucose) are actually the preferred fuel for your brain.
  • Also, intermittent fasting boosts production of a protein called brain-derived neurotrophic factor (BDNF), which promotes neural health and protects brain cells from changes associated with Alzheimer’s and Parkinson’s disease.
  • Research by Dr. Mark Mattson, a senior investigator for the National Institute on Aging, suggests that alternate-day fasting, can boost BDNF by anywhere from 50 to 400 percent, depending on the brain region.

7. Increases lifespan

  • Studies have also shown that decreasing calorie consumption by 30 to 40 percent (regardless of how it’s done) can extend life span by a third or more.

 Give it a GO!!

Okay so know you know why you should do it, but do you know how?

I came across www.jamesclear.com who has personally seen several health benefits from intermittent fasting as thus, has created a fabulous beginners guide on the subject. He also compiled some graphs based on three different schedules that are easy to use (see below).

Honestly, which one you choose is up to you. What works best with your schedule? What time of day can you afford to skip a meal? What is your favorite time to eat? Experiment to find what works best. And rememberconsult with your doctor first.

Let me know what works best for you. I’d love to hear about your experience! lorin@lovetolivenutrition.com.

 

Alternate Day Intermittent Fasting

 

Alternate Day Intermittent Fasting

Weekly Intermittent Fasting

 

Weekly Intermittent Fasting

Daily Intermittent Fasting 

 

Daily Intermittent Fasting

 

Make Sure You Are Fit to Fast

Avoid fasting if you meet any of the following criteria:

  1. Hypoglycemic or diabetic
  2. Living with chronic stress or have adrenal fatigue
  3. Cortisol dysregulation
  4. Pregnant or nursing mothers
  5. Struggle with or have struggled with an eating disorder

 

 

Resources:

American Journal of Clinical Nutrition. January 2005: 81(1); 69-73

American Journal of Clinical Nutrition. November 2009: 90(5); 1138-1143

http://www.ncrponline.org/Press_Rel/Rept_160_Press_Release.pdfInternational Journal of Obesity May 2011: 35, 714-727

International Journal of Sport Nutrition and Exercise Metabolism. December 2008;18(6):617-27

Eurekalert, Study finds routine periodic fasting is good for your health, and your heart, April 3, 2011.

http://jamesclear.com/the-beginners-guide-to-intermittent-fasting

http://www.scientificamerican.com/article/how-intermittent-fasting-might-help-you-live-longer-healthier-life/?page=3

Lorin’s New You Strategy #1

Lorin’s New You Strategy #1

Healthy-Diet

Up the Ante with Lean Protein and Veggies/ Rethink Carbohydrate and Fat Timing

Okay this is obvious right? But how many of you feel like your diet is a-okay? How many of you sleep like a baby 7-8 hours a night? Or don’t have any cravings? Hmmm, must not be that easy then. Shoot, I even struggle from time to time and eating right is my job! Think of your body as a machine. In order for it to work efficiently, it must be properly oiled and fueled with the appropriate constituents. We fuel our machines with macronutrients known as protein, carbohydrates and fat. The tricky part is to discover just how much your machine actually needs and when to oil it.

Protein

Each and every meal needs to contain ample protein. In fact, your cells depends on it. Protein makes up enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, blood and hair and nails. For those of you who like a good workout, protein provides a constant flow of amino acids needed to build muscle and fuel recovery.

This marvelous macronutrient has a thermogenic effect, meaning protein takes more energy to burn off than other foods with same caloric value, including carbs. In fact, breaking down carbs burns about 5 to 15 percent of the calories you consume, while protein takes about 20 to 30 percent. Bet you’ll think twice next time you are choosing between a piece of turkey or a potato.

However, eating just any protein won’t cut it. High quality proteins like chicken, red meat, salmon, eggs and whey, soybeans and quinoa deliver the nine essential amino acids needed to kick start the muscle-building process. While our body can synthesize some amino acids, there are nine which we must get from food or supplements because we can’t produce them on our own. Additionally, animal proteins deliver more good stuff like energizing B-Vitamins, muscle-building creatine, leucine, carnosine and blood pumping iron. Vegetable proteins fall short on the essentials and are therefore considered incomplete. If you’re a vegetarian you can get around this with combining nuts, legumes and whole grains to create a complete protein, see below.

 

complete-proteins

 

Carbohydrates

You’ve heard it before and you’ll hear it again, low-carbohydrate diets promote fat loss. In a 12-month study from the University of Tulane in New Orleans, a low-carb diet promoted greater weight loss than a low-fat diet. The low-carb group consumed less than 40 grams of carbohydrates per day and the low-fat group consumed less than 30% of calories from fat. Caloric intake was not restricted. The low-carb, high-fat and protein group lost 12 pounds and a waist circumference of 2.6 inches. Where as the low-fat group lost 1/3 of the weight and .4 inches less than the low-carb group. In addition, the low-carb diet also showed greater decrease in total cholesterol, triglycerides, insulin, and overall cardiovascular risk.

Active people require carbs to fuel exercise, maintain muscle and liver glycogen stores (critical for exercise performance). Read more about carbohydrates and why your body needs them here. Though I am not suggesting you consume 40 grams of carbs per day (that is about 1 cup brown rice), you should fine tune your carb intake. For example, reserve your starchy carbohydrates for breakfast and around the time you exercise. Eat the majority of your carbohydrates post workout. This meal should consist of protein and carbohydrates and very little fat. The remaining carb-less meals should consist of protein, healthy fats, and veggies. Planning your meals this way enables you to get all the benefits from the three macronutrients and properly fuel your machine.

Fats

Eating fat will not make you fat. In fact, eating fat keeps you satiated longer so you actually consume less calories. In addition, they are required for optimal health. They are critical for cellular structure by regulating what goes in and out. Our brain and nerves depend on fat to send and receive messages. Fats also help regulate blood sugar and provide a constant supply of energy because our bodies store excess calories that we do not use immediately for later use. Fatty acids make up our steroid hormones and are needed for the assimilation of vitamins A, D, E, K. Pretty important if you ask me!

Good sources of fat include: salmon and other cold water-fatty fish, avocados, olive oil, olives, nuts, walnut oil, coconut oil, and seeds. Eat your fats in the afternoon and evening meals. Since fats are slowly digested, this will help speed the digestion of your protein and carbohydrates when you need them most. Our bodies need protein and carbs when breaking an overnight fast (breakfast) and refueling after training.

 How Much?

Well this is the tricky part. It depends on your goals, age, sex, activity level, metabolic profile, body composition, and the list goes on. Ranges for protein can be from 10% – 50% depending on the individual. I provided some examples below but for more information or an individualized plan contact me at: lorin@lovetolivenutrition.com.

Sample Ratios: 

  • Weight Loss-40-50% Protein, 10-20% Carbs, 30-40% Fats 
  • Maintenance- 25-35% Protein, 30-50% Carbs, 25-35% Fats 
  • Anabolic- 25-35% Protein, 40-60% Carbs, 15-20% Fats 
  • Cleansing- 2-10% Protein, 87-95% Carbs, 0-3% Fats 

 

See you back next week for strategy #2!! 🙂

 

 

 

References:

Crovetti R, et al. The influence of thermic effect of food on satiety. Eur J Clin Nutr. 1998. 52(7): 482 – 8.

Leidy HJ: Increased dietary protein as a dietary strategy to prevent and/or treat obesity. Mo Med 2014, 111:54-58.

Annals Internal Medicine. 161:309-318. 2014.

Boden G, Sargrad K, Homko C, Mozzoli M, Stein TP. Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Ann Intern Med 2005;142:403–11.

Get Your #Detox On!

Detox-

 

 

Over indulge on Thanksgiving? Feeling sluggish? Then get your #detox on! This two week program is perfect for anyone looking to trim down, eliminate excess waste, or to just get back on track. Why wait for 2015??? Get your #detox on now! Your body will thank you! Don’t my word for it, see what clients are saying on my testimonials page.

Sample day:

  • Rise and shine with warm lemon water and a pinch of cayenne pepper
  • Breakfast, 7 am: 2 eggs, topped with pico de gallo, 1/4 avocado
  • Snack, 10:30 am: small handful of almonds, 4 celery stalks
  • Lunch, 1 pm: large green salad with mixed greens, beets, cucumber, 1/2 c. quinoa, shredded carrots, red onion, etc… (or whatever you wish to add)
  • Snack 4 pm: green juice
  • Dinner, 7:30 pm: shake and capsules- detox powder (Pea Protein, PaleoCleanse, see below), 1/4 c. blueberries, 1/2 c. strawberries, 1 handful spinach, 1 tbsp. flaxseeds and 1 c. liquid (water, hemp milk, almond milk)

What you get:

  • 28 high-quality, nutrient rich meal replacements
  • All the necessary professional supplements:
    • Non-GMO pea protein powder
    • Detox powder
    • Amino D-tox capsules
    • Protein digestive enzymes

Also includes:

    • 14 day meal plan
    • Delicious detox friendly recipes
    • Helpful handouts to make your experience effortless!

 

****Special Price****

11/28-12/5 save 20% and get free shipping (a $10 value)

Combo: 2 week Detox + ProBiophage Probiotics, $191 now $152.80+ tax

2 week Detox, $149now $119.20+ tax

 

ProBiophage Probiotics

  • Four types of phages (as the proprietary bacteriophage blend PrePhage™)

  • Five strains of probiotics

  • This product is formulated to support the proliferation of beneficial bacteria throughout the small and large intestines in order to promote healthy GI and immune function. This dairy-free formulation is featured in a delayed-release capsule to increase intact delivery to the small intestine by protecting these organisms from stomach acid.

  • Bacteriophages, or simply phages – whose name means to eat or devour in Greek – are benevolent viruses that exclusively infect bacteria. Phages are the most abundant naturally occurring organisms on earth and are relatively benign. We are surrounded by phages, as they can be found virtually everywhere, including in soil, food and drinking water. A single drop of seawater can hold millions of phages and the human body contains billions of them. They prey only on bacteria, never human cells, and bacteria have trouble becoming immune to them.

Email me for more information: lorin@lovetolivenutrition.com  😉

Cherry Recovery Shake

 

Cherry Recovery Shake 2

Talk about a power shake! This post workout lifesaver is full of body repairing nutrients that are bound to get you on your feet in no time. As you know, exercise should be a part of your normal routine. But did you know supplying your muscles with ample nutrients is just as important? Do you even know what nutrients your muscles need?

We need to take in several minerals, amino acids, and vitamins in order to repair, recover and grow muscle tissue. If you are lacking in this department then you will not see the growth you want. Whether your goal is to define, shred, or build muscle tissue; your muscles need the same nutrients just in different quantities and times. But let’s not get too complex. Below are some of the required nutrients needed for muscle health and the good news is you can find them in this shake:

  • Cacao is full of magnesium, which plays a number of roles in the body. It is required for more than 325 enzymatic reactions. Some include: fat synthesis, protein and nucleic acids, neurological activity, muscular contraction and relaxation, cardiac activity and bone metabolism. It is also necessary to make ATP, your body’s energy currency.
  • Chia seeds are a great source of omega-3 essential fatty acids as well as minerals and antioxidants. Increased omega-3 concentrations in the blood are associated with decreased levels of pro-inflammatory markers.
  • Cherries are full of vitamin C, fiber and antioxidants. Researchers believe that tart cherries’ antioxidants protect against attacks by exercise-induced free radicals, which can lead to painful inflammation. The anthocyanins (antioxidants responsible for red, purple or blue pigments in fruit/veggies) activate a molecule that helps rev up fat burning and decrease fat storage.
  • Branched chained amino acids (BCAAs) are a group of three essential amino acids: l-leucine, l-valine, and l-isoleucine. An essential amino acid (there are nine of them) is any amino acid that can’t be manufactured by the body naturally, meaning that they have to come from protein intake. BCAAs are the only amino acids metabolized inside of the muscle itself (all of the others are metabolized in the liver), and make up about 35% of muscle tissue. They are necessary for the development and maintenance of muscle tissue.
  • L-glutamine is a non-essential amino acid, that we obtain through food and we also make it internally. However, sometimes we need to supplement with L-glutamine since it is so widely used in the body and we often deplete our stores. L-glutamine is needed for brain, digestive and immune health as well as removing waste products from the bloodstream. L-glutamine also plays a major role in helping your muscles repair themselves after stress as it brings nitrogen to your muscles to stimulate muscle repair. 
  • Oats help to replenish muscle glycogen, your muscles main energy source. During hard bouts of exercise our muscles deplete glycogen so it is critical to replenish the source for your next workout. Eating quickly digested carbohydrates spikes insulin and gets amino acids into your cells (which is what you want). Oats have fiber, minerals, and vitamins a nice super food!
  • Your muscles are primarily made up of amino acids which are the building blocks of proteins. During exercise, you tear down your muscles so that they can become bigger and stronger. This happens in a process called muscle protein synthesis. In order for protein synthesis to occur, you need protein.

Ingredients:

  • 1 c. tart cherry juice, organicCherry Recovery Sake
  • ½ c. frozen dark cherries, organic
  • 1 T cacao
  • 1 scoop branched chained amino acids
  • 1 scoop glutamine or 5g
  • 1 T chia seeds
  • ¼ c. quick oats or oat bran, GF
  • 3 ice cubes
  • 1 sc. protein

Directions:

  1. Blend all ingredients except protein. Pulse in protein.
  2. Sip slowly and enjoy.

Homemade Chocolate Energy Bars

Homemade Chocolate Energy BarsWho doesn’t like chocolate? If you know someone who doesn’t they probably don’t like puppies either which means you should probably stay away from them! 😉 Hahahaha, just kidding. But seriously, if you like chocolate these bars are for you. I came up with this scrumptious recipe because several clients were asking for a gluten free/dairy free bar. It can be difficult deciphering the ingredients of some of the bars on the market. Invertase, ferric orthophosphate, erythritol, disodium phosphate anyone? So why not avoid highly processed bars all together and make your own? I can be a control freak especially when it comes to what I put in my body and these bars only contain 12 ingredients, all of which I can pronounce.

 

Chocolate Energy Bars are a fantastic pre or post workout snack. The ratio of carbs to protein is perfect for muscle building and quick energy. If you don’t feel like exercising that day, grab one for an afternoon snack or a healthy dessert. Really you can eat them anytime! I suggest refigerating them in an air tight container. They also freeze really well so you can enjoy them at a later time.

IngredientsEnergy Bars

  • 1 can adzuki beans
  • 1/4 c. flaxseeds soaked in 1/4 c. water
  • 1/4 c. coconut nectar
  • 1/4 c. chopped dates
  • 1 t. cinnamon
  • 1/4 t. sea salt
  • 1.5 c. gluten free oats
  • 1 c. pea protein
  • 1/4 c. cacao powder
  • 1/2 c. walnut
  • 1/2 c. coconut shredded

Directions

  1. In a food processor, combine beans, binder, sweetener, soft fruit, extract, spice, and salt until smooth.
  2. Add the oats and dry base ingredients and pulse just to combine.
  3. Add stir-ins and pulse again just to combine.  If the consistency seems spreadable, you’re good.  If it’s too dry, add 1/4 cup of water; if it’s too runny, add an additional 1/4 cup of the dry base ingredient.
  4. Grease 13×9 pan with baking spray or rub with 1 tablespoon oil, then spread mixture into pan.
  5. Bake at 350 degrees for 15-18 minutes.

Nutrition Facts Calories: 142 Total Fat: 5g Saturated Fat: 1g Sodium: 126mg Total Carbohydrates: 20g Sugar: 2g Fiber: 6g Protein: 6g

Overnight Power Oats

This is probably the easiest breakfast you will ever make. All you do is assemble the ingredients in an eight ounce mason jar at night, remove from the fridge the following morning and enjoy! Although I do not recommend eating on the go, this is the perfect breakfast for someone pressed for time in the AM because it is portable. Personally, I love having my Power Oats as a pre-workout snack since it provides long lasting energy to help me crush my workouts. The standard recipe is jam packed with protein, calcium and fiber. It is also low in fat and sugar making it ideal for anyone who wants to eat something “clean” and tasty. I encourage you to get creative and enhance the nutrient profile by adding some extras mentioned below.

Ingredients:Overnight Oats- blueberry

  • ½ c. raw oats
  • ½ c. milk alternative
  • ½ c. Greek yogurt or kefir or omit if dairy free and use an extra ½ of milk alternative
  • Cinnamon
  • 1-2 t. maple syrup or stevia
  • ½ c. frozen blueberries
  • 1 T. chia seeds

may also add:

  • 1 T nut butter
    • healthy fat to keep you satiated
  • 1 T cacao powder
    • antioxidant rich, promotes cardiovascular function, lowers blood pressure and improves circulation, rich in magnesium and dietary fiber
  • 1 scoop protein powder
    • muscle building 
  • 2 t. matcha green tea powder
    • antioxidant rich, cancer fighting EGCg, calms the brain, increases energy and endurance as well as boosts memory and concentration 

 

Directions:

  1. In an eight ounce jar or tupperware, add all ingredients (except fruit) and shake until well combined.
  2. Add blueberries and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days.
  3. Eat chilled.

 

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