175 Best Superfood Blender Recipes - Using Your NutriBullet - Book Review
I just received this book this month! I absolutely love using my blender for shakes and my protein ice cream (if you follow me on snapchat: trainitright you know my late night obsession with protein ice cream). Anywayyyyyyy...
These recipes are fast and convenient. They are single servings which means they are great on the go for someone with a busy lifestyle. They are also great from children. From a nutritional point of view, smoothies are a super easy way to pack a lot of nutrients into a relatively small serving size. The only thing with the recipes in this book is that it is written specifically to use for a nutribullet. If you don't have one (like me) and you just have a regular blender they work ok but are slightly smaller than what your blender is usually made to hold.
If you happen to be a lucky person and have a nutribullet then you are all set to go! This ingenious book covers the principles of healthy eating, nutrition and superfoods. There are 175 easy to prepare recipes, smoothies, dressings, dups, soups, sauces and desserts!
All of the recipes in this book by Marilyn Haugen & Doug Cook are made from wholesome foods and are an effective way to increase the overall nutrient density in your diet. Ive tried a few since my diet is a bit more flexible right now and you definitely wont be disappointed.
Tis the season of Pumpkin still. So I tried out the Pumped-Up Fall Harvest Pumpkin Breakfast Bowl on page 88! And it was delicious! If you get the book and give it a try let me know!
Let Them Eat Wheat! Using Ancient Wisdom/Modern Science to Overcome Food Intolerances - Book Review
I was recently sent a book by Dr. Jon dullard to review. The title of the book was Eat Wheat - A scientific AND Clinically-Proven approach TO Safely Bringing Wheat AND Dairy Back INTO your diet.
What I loved about the book: Its based on scientific facts that he has used with thousands of patients to help them cure their food intolerances. This book is a real eye opener and a must read for fitness and health enthusiasts or anyone that has dietary issues/intolerances. Its great also because it is evidence based.
I also enjoyed that he discussed the underlying cause of the gluten-free explosion. And that he goes on to discuss that when you eliminate wheat and dairy fro your diet it may illuminate your symptoms but it may also be a temporary solution.
This book is also a great read because it helps you learn how to navigate around food toxins in modern what and dairy and reveal the hidden science on the benefits of wheat and dairy. Through this he helps you see that you can retrain your body to digest wheat and dairy again. These things are very applicable for health but for bodybuilding and aesthetics it does not 100% apply in my opinion.
Has gluten been found guilty without a fair trial? It wouldn't be the first time an innocent food was given a life sentence. For example, after almost 60 years of so-called "hard science" condemning cholesterol, we now find out that the science was flawed and high cholesterol saturated fats, such as butter, have been officially taken off the FDA's nutrient concern list. Is it possible that we have wrongfully given gluten the boot as well? Turns out, if you’re gluten-free or dairy-free, you might not have to be!
Eat Wheat: A Scientific and Clinically-Proven Approach to Safely Bringing Wheat and Dairy Back into Your Diet (Morgan James, January 2017) by Dr. John Douillard, DC, CAP, addresses this timely topic of food intolerances. After 3.4 million years of eating wheat and only 500,000 years of hunting meat, through Eat Wheat, Dr. Douillard reminds us that humans are actually genetically better equipped to eat wheat than meat and the true Paleo diet, clearly, included glutinous grains like wheat and barley.Dr. Douillard is a former NBA nutrition expert and creator of LifeSpa.com.
He has spent the past 30 years and has seen more than 100,000 patients in his natural health practice, helping to improve their digestive systems and begin to eat wheat again.“The most common dietary advice doctors have been giving their ailing patients for the past 30 years is to stop eating wheat and dairy,” says Dr. Douillard. “It’s just not that easy. Helping folks navigate around the processed versions of wheat while rebooting the digestive system is simply absent in medical practice, while being gluten-free has become a movement. We are fooling ourselves to think that all of our problems will disappear by just avoiding wheat. For years, I’ve seen patients after they have stopped eating wheat and dairy, and while they almost always feel better initially, the symptoms all too often return, leaving them with hardly anything to eat. With Eat Wheat, we can do better.”
Eat Wheat presents the science on the other side of the gluten-free aisle. For example, ancient wheat has been shown to have twice the gluten content of modern wheat yet decreased inflammation two-fold and lowered cholesterol and blood sugar.
So how could the more glutinous grain actually be healthier? In addition, wheat was a fall harvested grain that humans are well adapted to eating. Wheat digesting enzymes and microbes proliferate in the fall and winter to break down this so-called poison, gluten. So what is the real cause of America’s gluten sensitivity?
Eat Wheat explains how a breakdown in digestion has damaged the intestinal wall and leaked undigested foods and environmental toxins into the body’s lymphatic system, causing “grain brain” symptoms and food allergies. Although eliminating wheat and dairy from your diet may help your symptoms, it’s a temporary solution. The book addresses the root cause: the inability to digest well and break down harmful pollutants and toxins that can lead to more serious health concerns.Backed by more than 600 scientific studies, Eat Wheat is a revolutionary guidebook to regaining your digestive strength and safely bringing wheat and dairy back into your diet. It will also:
Reveal hidden science on the benefits of wheat and dairy
Help you navigate around food toxins in modern wheat and dairy
Detail how to flush congested lymphatics linked to food intolerance symptoms
Teach you to follow natural digestive circadian cycles
Help bring your blood sugar back into balance
Teach you proven exercise and detox techniques to reboot strong digestion and achieve optimal health and vitality
“Your digestive strength is the key to a long, healthy and vital life,” adds Dr. Douillard. “The choice as to whether or not you can eat gluten or dairy shouldn’t be decided for you because of weak digestion, it should be decided by you as a preference.”
Dr. John Douillard, DC, CAP, is a globally recognized leader in the fields of natural health, Ayurveda and sports medicine. Over the past 30 years, he’s helped over 100,000 patients repair their digestive system and eat wheat and dairy again. He is the creator of LifeSpa.com, a leading Ayurvedic health and wellness resource on the web with over 4.5 million views on YouTube. LifeSpa.com is evolving the way Ayurveda is understood around the world, with over 700 articles and videos proving ancient wisdom backed by modern science. Dr. John is the former Director of Player Development and nutrition advisor for the New Jersey Nets NBA team, author of six books, a repeat guest on the Dr. Oz show, and has been featured in Woman’s World Magazine, Yoga Journal, the Huffington Post and dozens of other publications.
Eat Wheat will be released in ebook form on September 1, 2016, and in paperback and hardcover on January 10, 2017. It can be pre-ordered from Amazon, Eat Wheat Book and all major booksellers.
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.
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.
Silk Meatless Monday Night - Take the Challenge! #MeatlessMondayNight #SidelineMeat
Hey Everyone! Its Alicia Bell here from Train It Right! This post was sponsored by Silk but the opinions are solely my own and do not represent those of Silk. It has been a long wait but it is finally football season! Get ready for NFL Monday night football with your family and friends by hosting a Meatless Monday Night. Myself and Silk are inviting you to take the challenge along side of me. You can use this to kick start a family tradition, and you also can win a giveaway from www.silk.com when join the challenge.
Why join the #MeatlessMondayNight Challenge?
My personal reason for trying the Silk #MeatlessMondayNight Challenge is this football season is because plant based foods keep you active during sports, fitness events and day to day living. There are many benefits of plant based foods but some of the most interesting benefits have been known to include:
1. Lowering your blood pressure
2. Helping with blood sugar levels
3. Lowering your risk of developing cancer
4. Lowering cholesterol
5. Linked to weight loss
And I think those are all good reasons to increase the amount of plant based foods in my diet and so should you. For my very first Silk Meatless Monday Night #MeatlessMondayNight I plan on making a smoothie. You can make your own Silk #MeatlessMondayNight recipe or make mine. Make sure to post your photo and recipe and hashtag #MeatlessMondayNight
Train It Right's Silk Meatless Monday Night Smoothie
Ingredients:
2 Cups Silk Almond Milk (unsweetened) Or Silk Product of Choice
1 Cup Kale
1/2 Frozen or Unfrozen Banana
1 tsp Matcha Powder
1 Scoop Vanilla Protein of Choice (I use Sun Warrior)
1 Cup Ice
Instructions:
Pour Silk Almond milk in first and add in all other ingredients with protein being last. Blend all ingredients into a blender until smooth. And serve with or without a straw!
Happy #MeatlessMondyNight Challenge
Use our store locator to find Silk products in your area.
This conversation is sponsored by Silk. The opinions and text are all mine.
Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)
Cook + Learn with Zespri Kiwifruit - Media Launch #Zespri4Life
Back on June 16 I was given the opportunity to attend an amazing event: Cook + Learn with Zespri Kiwifruit. The event was hosted at Nella Cucina on Bathurst St in Toronto. I honestly had no idea that there were so many ways that you could use kiwifruit in cooking. We even had a celebrity chef! We started the lunch off with kiwi cocktails or juices. I obviously chose the alcoholic version as my pre workout hah. It was delicious. Followed by soup, tacos and finally dessert. All were made before our eyes by the talented chef. We all definitely left with a renewed love of kiwifruit and just how healthy and delicious Zespsri is. We also learned it can be used in cooking and not just as a separate fruit. Thank you Zespri for such an amazing event. I had a wonderful time, learned a lot, and I definitely left with my tastebuds feeling satisfied. I really enjoyed learning more about the nutritional benefits and versatility of Zespri Kiwifruit.
* All photos curtsey of Ryan Emberly.
Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)Zespri Kiwifruit Media Lunch. Toronto, ON, Canada. June 16, 2015. (Image: Ryan Emberley)
Hey guys I wanted to share this yummy recipe for a healthy salad! Give it a try and let me know how tasty it was!!
#Zespri4Life Black Rice Salad with Kiwifruit and Cashews
Prep time: 15 minutes
Start to finish: 15 minutes
2 tablespoons lemon juice
2 tablespoons olive oil
2 teaspoons honey
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon pepper
1 clove garlic, finely chopped
2 1/2 cups cooked and cooled black or brown rice
2 Zespri SunGold Kiwifruit, peeled and cut up
1 cup quartered strawberries
1/4 cup chopped red onion
2 teaspoons chopped fresh mint
1/3 cup salted cashew pieces
In small bowl, whisk together lemon juice, olive oil, honey, mustard, salt, pepper and garlic. In large bowl, stir dressing into rice. Stir in remaining ingredients except cashews. Cover and refrigerate up to 2 hours before serving to allow flavors to blend. Stir in cashews just before serving.
6 (3/4-cup) servings
*1 cup uncooked black rice yields 2 1/2 cups cooked rice.
Recipe tip: A serrated peeler works best for peeling kiwifruit.
Serving Size: 1 Serving Calories 210 (Calories from Fat 80), Total Fat 9g (Saturated Fat 1.5g, Trans Fat 0g), Cholesterol 0mg, Sodium 270mg, Total Carbohydrate 30g (Dietary Fiber 3g, Sugars 7g), Protein 4g; % Daily Value*: Vitamin A 0%; Vitamin C 80%; Calcium 2%; Iron 6%.
*Percent daily values are based on a 2,000 calorie diet.
GIVE IT A TRY! YUM!
Hey Guys! Below is my Beretta Farms Smart Snacking Review:
Smart snacking can be a tricky endeavour. Whether you are hitting the gym mid-day or going right after work, eating for your workout can be difficult to fit into your schedule. This is why responsible snacking is so important! To avoid resorting to sugary granola bars or worse nothing at all, having an arsenal of portable snacks full of protein is key!
I recently had the opportunity to try Beretta's Last Rep Clean and Jerky and their Protein Puck Power Cookie! I totally loved them. ESPECIALLY the Last Rep Clean and Jerky! GRASS FED JERKY! WHEAT?!?! OMG! I love meat. Especially jerky. And this is healthy! What a great healthy snack! The bag was actually packed full and air sealed. I used it for a couple of different times I was running low on energy and needed some protein. It was a lot of servings and stayed very fresh. It also was delicious! By delicious I mean ADDICTIVE. I wish I had more 🙁 You can buy it on their site by the case... I would love a case....HINT HINT. http://www.berettafamilyfarms.com/shop/65-last-rep-clean-and-jerky
Beretta'sLast Rep Clean and Jerky and Protein Puck Power Cookie are great on- the-go snacks made with all-natural ingredients. These snacks provide you with the energy you need to get through your workout or even just your day. I used the puck as my last snack after coaching track and it re-energized me.
Your Sleep Patterns May Be Preventing You From Weight Loss
Did you know that your sleep patterns can effect weight loss and can even cause weight gain? Lack of sleep may increase your appetite, effect your metabolism, and cause weight gain. Follow these steps for sleep and nutrition to help you with your weight loss battles.
1) Try to get six to eight hours of sleep a night. Less than this has been linked to a slower metabolism and weight gain.
2) If you are restless and need better sleep eat foods high in tryptophan at night. Tryptophan acts as a natural sedative and is used in your body to make serotonin, the neurotransmitter best known for calming your body and making you sleepy. Foods like this cause what we know as (the itis) and include turkey, lentals and whole grains. Eat these with a carbohydrate source such as brown rice, broccoli, milk or honey. This works because in order for tryptophan to be used, it has to make its way to the brain. When you eat carbs, insulin is released, which transports competing amino acids into your muscle tissue and it then leaves tryptophan alone, so it can make its way to your brain.
3) Don’t drink caffeinated beverages late in the day because it will effect your sleep pattern and ability to fall asleep at night.
4) Don’t drink a lot of liquid late at night. This will cause interrupted sleep to use the bathroom.
5) Give tea a try. Chamomile tea is a natural sedative and can help you fall asleep at night.all asleep with ease.
So the next time you are having problems losing weight make sure to check your diet because it could be causing irregular sleeping patterns and in turn your ability to lose weight.
Protein is the major source for building material for the body and next to water is the most plentiful substance in the body. Protein is important in the growth and development of all body tissues and is used to build and maintain muscles in addition to many other bodily uses.
Protein requirement always differ according to your body size and activity levels. Some calculations are very simple, and many nutritionists calculate your protein requirements by dividing your total weight by two and the result indicates in grams the amount of protein you require each day.
For example, a person weighing 160 pounds requires approximately 80 grams of protein daily. Lean meats such as chicken and fish are great sources of protein. A 6oz chicken breast contains approximately 30 grams of protein and 6oz of white fish contains approximately 35 grams of protein.
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