I had the chance to sit down with nutritionist Jessica Tong. The registered dietitian that works with Zespri Kiwifruit. At the time I was very inspired by the Olympics so a lot of my questions have to do with training nutrition. I hope you all can take away a bit of new knowledge about how great Kiwifruit is from the questions that I asked her.
If I am planning a tough training day when is the best time to have my fruit like a kiwi?
The best time to have kiwifruit is prior to a tough workout. Packed with potassium, vitamin C, vitamin E, antioxidants, and natural sugars, Zespri SunGolds are a nutrient-dense snack of choice to fuel your body, optimize immune function, and ensure proper muscle function during your workout.
What major nutrients are in a kiwi that will contribute to my health?
Zespri SunGold kiwifruits are excellent sources of vitamin C. They contain 2 times more vitamin C than oranges, which is important for immune function and the growth and repair of bones and tissues. Zespri SunGolds are also a good source of vitamin E, a natural antioxidant. Potassium is crucial for heart function and plays a key role in muscle contraction. One serving of Zespri SunGolds provides as much potassium as a medium banana. Vitamin C, vitamin E, and potassium are all essential micronutrients that are especially important when you are training.
What is a good go-to recipe for kiwis?
Zespri SunGold kiwifruits can be blended into shakes for a juicy, tropical taste. Or, they can be cut up into smoothie bowls or yogurt. This Sunrise Smoothie Bowl is an excellent recipe rich in fibre, heart-healthy fats, and protein that can be enjoyed for breakfast, snack, or dessert! http://www.zesprikiwi.com/kiwifruit-recipes/breakfast-recipes/sunrise-smoothie-bowl/
Are kiwis high in sugar? What is the glycemic rating?
Kiwifruits are relatively low in sugar, especially Zespri SunGold Kiwifruits. They are low on the glycemic index (Zespri Green: 39, Zespri SunGold 38) and are appropriate for people with diabetes or impaired blood sugar control.
How many kiwis are one serving size?
One serving of Zespri SunGold is 162 g or 2 kiwifruits.
How much more vitamin C does a Kiwi have than an orange?
Based on 100 g, Zespri SunGolds contain 2 times more vitamin C than oranges.
What is the PH balance of a kiwi and how can it help my athletic performance?
Acid-base balance, or pH balance, affects the body’s metabolic process. It is important that blood pH stays within the range of 7.35 and 7.45, which is on the basic/alkaline side. When blood pH levels become too acidic, an environment is created for bacteria or viruses to enter and to thrive, leading to illness, aches, and lack of energy. This can worsen muscle soreness, create a feeling of fatigue, and compromise athletic performance.
Depending on its ripeness, the pH value of a kiwifruit varies between 3.1 and 3.96, classifying it as a “high-acid” food. However, while kiwis are naturally acidic, they become alkaline after digestion, promoting alkaline balance. Also, kiwifruits are not acid-forming. When acid-forming food is consumed, such as artificial sweeteners, meat, and alcohol, all of which are common in the North American diet, it produces toxins that impact the pH balance of the body and makes the blood more acidic.
We know that fibre is important and especially with muscle. How much fibre does a kiwi have and how does it help my fitness goals?
1 serving (2 kiwifruits) contain 4 g of fibre. Fibre is slow to digest so it keeps you fuller for longer. This is crucial if you are trying to control calories. Fibre also prevents a blood sugar spike as it causes glucose (sugar) to enter your bloodstream in a slow, controlled manner. This helps to stabilize energy levels and prevent a “sugar crash”. Fibre is also important to promote digestive health and regularity.
Is there anything else you would like to share? Where can we find more information about you?
Kiwifruit is considered a superfood/superfruit. It is a versatile fruit that is nutritionally superior to apples, oranges, and bananas.
Please feel free to reach Jessica via www.jessicatongrd.com and to learn more about Zespri check out there website HERE.
Building A Healthy Child - Book Review
Many parents feed their children as if they are adults. The truth is, however, that organs and body systems mature at different times, which means nutrition needs at different ages vary.
In her new book, “Building a Healthy Child,” naturopathic doctor Melina Roberts outlines a revolutionary nutritional program that aims to change the way parents introduce foods to their children -- significantly improving the health of the future generation.
“If we introduce foods based on these key concepts, we can avoid common childhood illnesses like allergies, eczema and asthma, and also form the foundation of long-term health,” Roberts said.
I was lucky enough to receive a copy of her book. Although I do not have children I have many clients who do so I thought it would be a great opportunity for me to learn and be able to give better advice to my parenting clients. Most parents want whats best for their children and there are a lot of misconceptions out there. This book is great for learning that up and I would recommend it to any mom or dad out there looking to raise a healthy baby.
She covers a wide variety of topics including: First foods, problem foods, solid food introduction, supplements, remedies, liver and toxins and even includes healthy recipes for different ages. So grab a copy and get reading so that you can have a healthy baby!
Melina Roberts, N.D., is a naturopathic doctor and founder of Advanced Naturopathic Medical Centre in Calgary, Canada. She is a graduate of University of Waterloo and the Canadian College of Naturopathic Medicine, and is a leading authority in the field of naturopathic medicine. She currently resides in Calgary with her husband and daughter. For more information, visit http://advancednaturopathic.com.
If you guys are tuned into the Olympics like I am you must be feeling motivated to get your health and fitness not track! You don’t need to head to Rio for a taste of Gold this summer. Zespri® Green and SunGold Kiwifruit are a refreshing and nutritious snack that will keep you on top of your game.
I was lucky enough to find an amazing box full of kiwi at my door step this week! Nothing screams refreshing like fresh Gold Zespri kiwifruit! I was excited because my box came with a little kiwi scoop that makes eating them a whole lot easier! They even gave me a nice apron to wear will I cut up the delicious green fruit.
kiwi
Did you know:
With just one serving of Kiwi there are over 20 vital nutrients and boasting more vitamin C than an orange, kiwifruit plays an important role in boosting your performance and maximizing recovery during athletic activity.
The green fruit are also power up with potassium. Any professional athlete will tell you an important factor in achieving a successful workout is remaining hydrated. As the intensity of the workout increases, key electrolytes (like potassium) are lost through sweat glands. Two kiwifruit contain anequal amount of potassium as an extra-large banana, and will also improve performance while replenishing lost energy.
Kiwi also help with alkaline balance. Did you know it is essential your gut has the proper pH balance. Foods like kiwifruit, which are heavy in alkaline, allow you to neutralize your stomach’s acidity, which gives you more energy.
Kiwi fruit are also a good source of fibre. Not only does fiber lower cholesterol and help maintain a healthy weight; but a high-fibre diet is a big player in muscle growth, and will provide you with the energy you need to perform at your best. Two kiwifruit contain more fibre than a bowl of bran cereal. Now that's a lot of fibre!
Thanks again Zespri for brightening up my day and refreshing my palate!
Larabar Lemon - Add Zest To Your Life
What's Larabar?
Larabar was founded by Lara Merriken in May of 2000. She believed that food should be fun, enjoyable and good for you. She tinkered with recipes an d made her own Larabar bars. She discovered how natural foods enlivened her mind, body and spirit and wanted to share that with the world.
Trends have changed over the years and Larabar has become even more popular because people are actively seeking out foods that are not derived from artificial flavours, sugar or high sodium while they are still looking for great taste. The Lara bars are also gluten free, non-geo, dairy free, vegan and kosher! Each bar contains no more than 9 ingredients and they are minimally processes and as close to their natural state as possible.
I came home last week and to my surprise there was not 1 but 2 packages at my door. I was lucky enough to receive not only the new special edition flavour of Larabar Lemon, but a sample box of flavours including cashew, peanut butter, apple, coconut cream, peanut butter chocolate chip, cocoa coconut chew, chocolate chip, chocolate brownie and blueberry. On top of the samples I also got my very own lemons and tree! This was a little confusing. There also was a bag of dates, cashews and almonds in the box.
Why were all these things included in my package? Why to make my own bars! Thats how little additive ingredients there are in Larabars that I can literally make my own lemon bar with just a food processor, parchment paper, rolling pin and a knife! How cool is that!
There was a little instruction card telling me to place all of the ingredients provided in a food processor and pulse until blended. Once the dough is formed put it into a disc with my hands and roll out between two pieces of parchment paper to my desired thickness. Then cut off excess edges and slice them into bars!
Thank you Larabar for sending me this amazing package. My lemon tree is now soaking up the sun in my living room window and my boyfriend and I are going to enjoy the delicious bars and our homemade zesty lemon bars!
The lemon is available for a limited time only in local grocery stores and online. To find out more about Larabar visit www.larabar.ca
The folks over at Freeman Formula recently sent this Organic High Frequency Superfood for me to try out. Since super foods and greens are in my prep meal plan this was great for me. This formula is for the health conscience individual that is striving for optimal health according to them. And I couldn't agree more.
This high-frequency superfood is a combination of three of nutrient dense alkaline ingredients. It provides your body with over 96 ready to use powerful nutrients with vitamins, minerals, enzymes, plant proteins, carbohydrates, heart healthy fats, fibre. What a crazy combination! One of my favourite ingredients is chia seeds. Chia leaves you feeling full and is high in satiety. Thats great for me since I am on prep and am constantly feeling hunger. This actually prevents that.
Besides the chia which holds 9 times its weight in water to help with hydration. High Frequency Super Food Formula has 9x Protein of Yogurt 15x Potassium of Bananas 25x iron of spinach and 17x calcium of milk.
According to research the ingredients help improve immune function and are anti-viral, anti-fungal, anti-bacterial functions. They also are known to improve heart function, and circulation.
You can find out more information on their products and the superfood HERE. I really enjoyed the taste in my shakes and even mixed with just water!
Cubic Pharma’s Vitamin D For Indoor Lifestyles
Cubic Pharmaceuticals is a brand from the United Kingdom. They have recently made their Vitamin D supplements available across the United States. I was lucky enough to get sent some to try! I used them every day and felt an increase in my energy and alertness. The line of Cubicole Vitamin D3 came in a variety of strengths. I personally preferred the higher dosage for my active lifestyle. I actually just ran out of them and need more! I made them part of my supplement stack for all of my prep's.
“Vitamin D is well known for helping your body in a variety of ways... For example, it helps the body absorb calcium and phosphorus as well as support heart health.”
What I like the most is that all of the Cubic Pharmaceutical supplements are lactose, gluten, gelatin preservative, salt, and yeast free. It is also great for vegetarians and is Halal. Non of their products havebeen tested on animals.
Joy McCarthy is a certified Holistic Nutritionist and founder of the hugely popular healthy living blog www.joyoushealth.com . She is the author of the Canadian bestselling book Joyous Health: eat and Live well Without Dieting. Her second book, Joyous Detox, comes out in December 2016.
I recently was sent a copy of the salad guide from Joy. And since I am a figure athlete and I am in prep for a November show I have found it very useful in changing up my greens daily. The guide has beautiful pictures and the directions are easy to follow!
Get your free copy of Joy McCarthy's latest ebook, the 7-Day Sensational Salad Guide. It features seven all-new, exclusive recipes chock-full of superfoods, plant-based nutrition and all-around goodness! Something I know you probably appreciate.
CYREX ARRAY 2 PROVIDES CANADIAN CLINICIANS CUTTING-EDGE TECHNOLOGY FOR ACCURATE
ASSESSMENT AND MONITORING OF INTESTINAL BARRIER FUNCTION
Cyrex Laboratories, a clinical laboratory specializing in functional immunology and autoimmunity, offers Array 2, an intestinal antigenic permeability screen. The Array 2 is the most advanced test on the market to accurately measure intestinal permeability or “leaky gut” as well as assess systemic Lipopolysaccharides (LPS)—a byproduct of bacteria. The Array 2 is unique among clinical testing in its ability to identify the route of damage occurring in the intestinal barrier.
Knowing the pathway of degeneration helps the practitioner narrow his/her focus in identifying the triggers causing damage and choose the most effective gut healing protocol for the patient. Dr. David Perlmutter, a renowned neurologist and leader in preventative medicine who recently released the New York Times Best Seller Brain Maker, said, “I consider the Cyrex Array 2 to be the most effective laboratory study available for evaluating gut permeability.”
Array 2 is recommended for patients who have food sensitivities, abnormal immune cell count and function, or who present multiple symptoms suggestive of autoimmune disorders, such as chronic fatigue, joint pain, skin issues and/or cognitive impairment. Because of the significant correlation between the gut and brain barriers, Array 2 can also be used in combination with Cyrex’s Array 20, a potent tool for assessing permeability of the blood brain barrier.
"With gastrointestinal barrier integrity being a causal mechanism for so many autoimmune and metabolic diseases, there has never been a more important time for those practicing to quantify what is being observed clinically,” says Dr. Randall Gates, D.C, D.A.C.N.B. and Board Certified Chiropractic Neurologist and Dr. Martin Rutherford, D.C., C.F.M.P and Certified Functional Medicine Practitioner. “Simply, the Cyrex Array 2 allows us as practitioners to ascertain and demonstrate to patients the problem at hand.”
Physicians and other licensed healthcare professionals, as well as patients, interested in learning more about Array 2, 20 or any of the Cyrex Arrays that are part of the Cyrex System, are encouraged to visit www.joincyrex.com for additional information.
About Cyrex Laboratories
Cyrex is a clinical immunology laboratory specializing in functional immunology and autoimmunity. Cyrex offers multi-tissue antibody testing for the early detection and monitoring of today’s complex autoimmune conditions. Cyrex develops innovative testing arrays through continuous collaboration with leading experts in medical research and clinical practice. Cyrex technology is built on four pillars of excellence, including the antigen purification system, optimized antigen concentration, antigen-specific validation and parallel testing technology. Cyrex is a CLIA licensed laboratory based in Phoenix, Arizona and holds a Medical Device Establishment License in Canada.
USING MILK TO REFUEL, REHYDRATE AND REPAIR A GREAT OPTION AFTER WORKING OUT
Sports dietician offers advice on why milk has so many benefits for athletes
Milk and chocolate milk have been getting increased attention as go-to recovery beverages of choice for those who workout, but are they really as great as so many people believe? St. Vincent Sports Performance sports dietician Sigornie Pfefferle says absolutely.
So what makes milk so great? It's all about refueling, rehydrating and repairing:
Refuel
"During a workout, our muscles primarily use carbohydrates, which are stored in our bodies as glycogen, as a fuel source," Pfefferle says. "Well, just like gas for a car, as you work, those fuel stores get burned leaving you on empty at the end of a workout. In order to recover quickly, you have to refuel/refill the tank with carbs, and milk, especially chocolate milk is a great source of carbs."
Rehydrate
"It is essential to replace the fluids and electrolytes, primarily sodium, lost via sweat post-exercise," Pfefferle says. "Milk not only helps replace the fluid lost, but, because it contains about 150mg/cup of sodium, it can help replace some of the electrolytes lost in your sweat, too."
Repair
"Intense, long workouts break down muscle; in order to repair muscle, you need protein," Pfefferle says. "Milk is an excellent source of high quality protein needed to repair and rebuild muscle. In fact, research has shown that consuming protein and carbs, both of which are contained in milk, immediately post workout leads to a six times greater rate of protein synthesis vs. waiting 3 hours to refuel."
Pfefferle says milk not only covers the three R's of recovery, but it's also packed with other vitamins and minerals essential to everyday health, most notable are calcium and vitamin D, both essential to bone health.
"So next time you are looking for a post workout recovery option, go for a tall glass of milk," Pfefferle says.
About St. Vincent Sports Performance
St. Vincent Sports Performance has supported and helped develop world-class athletes since 1987. The first and largest hospital-based program of its kind in the United States, St. Vincent Sports Performance employs over 60 Certified Athletic Trainers, sports medicine physicians, certified strength and conditioning specialists, licensed sports psychologists and registered sports dietitians. Together they have trained athletes at every level from middle school, to Olympians, to the NFL and NBA, to Motorsports and NCAA athletes. Learn more at definingsportsperformance.com.
Inflammation: Why Food Matters
Did you know that inflammation is a component of the vast majority of diseases? It originates in the gut with an autoimmune reaction that advances into systemic inflammation. Examples of chronic inflammation diseases include cancer, arthritis, heart disease, chronic peptic ulcer, and Crohn’s.
Unfortunately, doctors have a tendency to prescribe medication instead of figuring out the original source of the problem. Why is this an issue? Because taking medications only blocks the inflammation, it doesn’t quell the disease process. Inflammation is the body’s way of defending itself, and for acute diseases it is beneficial, but for chronic diseases it exacerbates the problem.
Dr. Lanae Mullane, the Director of Nutrition at LifeSpan medicine is a huge proponent of helping treat inflammation by changing one’s diet. That’s correct, food matters. Everyone reacts to food differently, so why do doctors give blanketed statements about what to eat? To put it bluntly, they shouldn’t.
When clients come to see Dr. Mullane, blood is drawn to see which foods cause that specific person inflammation. Foods are then put into three categories: green, yellow, and red.
Green foods are what the client should focus on eating, yellow are neutral, and red are foods that should be avoided. Dr. Mullane always suggests strictly eating what’s on the green card for 4 weeks, and then slowly (one by one) incorporating foods on their yellow card to see if it causes inflammation.
For more information on inflammation and why food matters please visit www.lifespanmedicine.com. If you would like to speak with expert nutritionist Dr. Mullane and for all press inquiries contact Brooke Cockrell at brooke@kipmorrison.com or 818.209.3800.
ABOUT LIFESPAN MEDICINE
LifeSpan medicine is an integrative, functional medical practice with a team of doctors that offer the most advanced technology for non-invasive medicine. The practice has two locations in Santa Monica and Dallas. Clients range from the average person looking to be healthier to NFL, NBA, and Olympic athletes to movie stars and Fortune 500 executives.
ABOUT DR. LANAE MULLANE
Dr. Lanae Mullane conducts individual consultations and assessments to identify deficiencies and imbalances and customizes plans involving lifestyle modifications, diet, supplementation and exercise. Her clients include families, executives, athletes and young professionals looking to perform and be their best. She helps each client reach any nutrition or health goal they may have from weight loss, to more energy, less inflammation or just feeling and looking better overall. She utilizes her expertise in the kitchen to provide specialized menus and recipes to fit each clients’ individual preferences, food sensitivities, biochemistry, and overall lifestyle.
TRAIN IT RIGHT NEWSLETTER
Sign Up and get a free 7 day Train it Right HIIT Program!
