Category Archives: Nutrition

The latest information regarding your nutrition

A Classic Twist Recipe

Don't they look delicious!?

Don’t they look delicious!?

Looking for a new twist on a classic recipe? Check out this one for twice baked broccoli and kale stuffed potatoes from Katie at the Kitchen Door! Potatoes are a great source of starchy carbohydrates after a workout, and you could even substitute them for sweet potatoes or yams in this recipe.

The addition of broccoli and kale offer many nutrients not found in the classic recipe. Kale is packed with Vitamin K, bringing benefits of diminished inflammation, strengthening bones, and reducing the risk cardiovascular disease and strokes. If you are looking for a dairy free option, just substitute the milk for a dairy free version of your choice (almond, coconut, soy, etc. – just make sure it’s unsweetened!) and omit the cheese or try goat cheese instead if you aren’t sensitive to it.

This makes a great post work-out snack to go along with your favorite protein shake.

Get the recipe here!

5 Ways to Spring Clean Your Diet

It’s finally warming up here in the Rocky Mountains which mean flip flops, shorts and tank top season ( at least until we get another spring snow storm).  Spring also welcomes the fresh crops to replace the winter protein and carb filled foods that keep us warm all day.  So now that we’re done hibernating, its time to clean out the kitchen and start focusing on foods to get us all ready to sport that “teeny weenie yellow polka dot bikini.”  Below is a list of ways to get ready to welcome spring into your diet.

1.  Shop Fresh

Boulder Farmer’s Market

Not all grocery stores carry vegetables and fruits that are in season so often the ones in major stores are going to be modified or contain chemicals that won’t help your digestion.  Find out which fruits and veggies are in season or visit your local farmers market to buy the freshest produce. Click here for a list of produce and when they are in season.

2.  Plant Your Produce 

Easy flower bed. I saw it for $40 at Home Depot but it is probably cheaper to buy the wood and build. We could also stain it.

Now is the time to start your own mini green house!  Nothing is better than being able to pick your own produce fresh from the ground!  Be sure to find produce and herbs that can handle the amount of sun you have available.  Some do better in full sun while others need shade to grow.  Click here for a list of easy herbs to grow & here for a lot of ideas on easy to grow produce.

3.  Check Your Expiration Dates

Winter makes us all hoarders since we never know if we’re going to get snowed in for days on end.  Some of the foods we buy can go bad though especially if you’re buying organic or all-natural that don’t have those preservatives for a long shelf-life (which isn’t a bad thing really).  Just be sure you’re not digesting anything that has gone bad.  Visit www.StillTasty.com to find out how long your food lasts.

4.  Replace Your Soups for Salads

Soups are perfect for winter and so easy to make when all we want to do is hide under the covers until the storms pass.  Now its time to switch it out.  The best salads for meal preps are those with spinach and protein.  Cook your meat beforehand and the morning of work simply add a cup of spinach, a few tomatoes and you’re ready to go!  For more salad ideas click here!

5.  Prepare the Grill & Store the Crockpot

Another meal prep swap!  Who doesn’t love grilling on a spring day?  We love grilling because we can get outside, throw around the pig skin or do some Body Bar workouts while we cook.  Instead of cooking for one meal, throw on a few pounds of chicken to have meals throughout the week.  You can even include veggies!  Just be sure to clean your grill after each use to avoid chemical build up from the charcoal or gas.  Here are some healthy tips on grilling.

How do you get your body ready for spring?  Comment below and share your tips or if you have any questions.

Eat like an Olympian : Crock Pot Recipe for the Nordic Combined Athlete

Yesterday we learned what it took for endurance athletes to maintain their muscle mass and weight.  Today we’re going to share a few recipes that benefit the endurance athlete like those participating in the Nordic Combined.  These athletes must have the fuel to get them through the Ski Jump plus a 10km cross country ski race.

These skiers predominately use aerobic metabolism which utilizes carbohydrates and fats.  Therefore, it is important that these athletes load up on a lot of carbohydrates, fats and anything that will keep them full and their muscles fueled.  Here is a recipe that gives skiers the endurance to finish their event (not to mention keep them warm while training in freezing temperatures).  Try it before your next day of winter adventures!

Slow Cooker Pot Roast with Root Vegetables

by Diane Balch
simplelivingeating.com
preparation time: 20 minutes                         serves: 6 – 8
note: all vegetables are chopped into large pieces
Ingredients:

Slow Cooker Pot Roast with Root Vegetables: simplelivingeating.com

3 pounds Bottom Round or Chuck cut of beef
1 leek greens and stalk
2 parsnips
2 large carrots
3 celery stalks
3 shallots
6 new potatoes quartered
broth:
1 32 ounce of Beef Stock (best quality you can find, I used culinary stock)
1 tablespoon tomato paste
1/4 cup of fresh parsley minced
1 bay leaf
1 teaspoon of fresh grated ginger
1 teaspoon of thyme
1 teaspoon of salt and pepper
Directions:
1) Tie the beef in 3 places with twine to keep it’s shape. Salt and pepper it and put it into a large slow cooker.
2) Chop vegetables and nestle them around the meat. Put the potatoes on top so they don’t over cook.
3) Whisk the ingredients for the broth together and pour it over the meat and vegetables.
4) Cook on low for 6 to 8 hours.
Serve with crusty bread and butter. The meat can be garnished with mustard or horseradish.
Suggested Snacks for Winter athletes:*
  • fruit (banana or mandarin (easy to peel/eat)
  • breakfast bars sports bars/gels
  • English muffins/sweet muffins
  • dried fruit and nut mixes
  • jam/peanut butter sandwiches
  • lollies
  • soup/hot chocolate in thermos
 *Provided by Sports Dietitians

Eat like an Olympian : Cross Country Skier – Endurance Athlete

Inline image 1

Cross Country Skiing is a purely endurance sport.  The average Olympic Skier (male) burns almost 2200 calories for the 30 kilometer classic race which usually takes an hour and 30 minutes.  For the longer 50 kilometer freestyle race, an athlete can burn up to 3600 calories!  In just one day of training the average caloric expenditure is 6000-7000 kcal/day which accounts for the athlete’s normal two-a-day routine.  Considering the amount of calories burned during an even and even during training, it is important for these athletes to take in at least 6000 calories a day if not more to maintain their muscle mass and weight.

The type of calories are also important.  For these skiers, carbohydrates are about 60 of their diet, the rest consisting of other important macro-nutrients, protein and fat.  Without the proper ratio, an athlete may be at risk of losing muscle rather than fat and therefore could experience a decrease of endurance.

Below is just a sample menu of a male cross country skier training for the Olympics:

Breakfast

2 cups raisin bran cereal
1 cup 2% milk
10 oz orange juice
1 bagel with margarine and jam

 

Morning Snack (during and after exercise training) 

2 quarts sports drink (6% carbohydrate)
1 cereal bar

 

Lunch
1 cup vegetable soup
4 saltine crackers
1 sandwich: 2 slices bread, 2 oz turkey breast,
1 tbsp mayonnaise, sliced tomato
1 cup 2% milk
1 fresh pear
20 wheat thins
2 chocolate chip cookies

Afternoon Snack (during and after exercise training)
1-1/2 quarts sports drink (6% carbohydrate)
1 cereal bar
1 banana

 

Dinner 

1-1/2 cups won ton soup

Beef & vegetable stir-fry:

4 oz beef sirloin
1 cup broccoli
1 cup red & green pepper
1/4 cup onions
1 tbsp canola oil
1-3/4 cups brown rice
2 dinner rolls with margarine
Tossed green salad with dressin
10 oz 2% milk

Evening Snack

1-1/2 cups vanilla ice cream
2 tbsp chocolate syrup
1/4 cups chopped walnuts
1 large oatmeal cookie

Nutrition analysis: 6,070 calories

Nutrient % of Total Calories
920g Carbohydrate 60%
170g Protein 11%
190g Fat 29%

Information provided by: http://btc.montana.edu/olympics/nutrition/profile01.html

Healthy October Eats

It’s time for fall and hearty, healthy, home cooked meals & we love using crockpots! The benefits of a crockpot include not having to baby sit your stove top all day for a delicious, slow-cooked taste. Here are some recipes we like here at Body Bar and some advice on in-season produce shopping for October!

According to Gourmetfood.com, here is the produce that is in season during the month of October.

  • Apples
  • Beets
  • Blackberries
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Chicory
  • Cranberries
  • Dates
  • Figs
  • Grapes
  • Leeks
  • Lettuce
  • Okra
  • Oranges
  • Parsnips
  • Pears (late season)
  • Peppers
  • Pumpkins
  • Quince
  • Shallots
  • Star fruit
  • Sweet Potatoes
  • Turnips
  • Watercress
  • Winter squash

Additionally Epicurious.com has an awesome interactive Seasonal Ingredient Map that can show you what is in season in your area and how to shop for the freshest stock!

And now, some of our favorite crockpot meals:

Gingered Beef and Vegetables

Makes: 6 servings

Ingredients:

-1 1/2 pounds boneless beef round steak, cut into 1-inch cubes

-4 medium carrots, cut into 1/2-inch-thick slices

-1/2 cup sliced scallions

-2 garlic cloves, minced

-1 1/2 cups water

-2 tablespoons reduced-sodium soy sauce

-2 teaspoons grated fresh ginger

-1 1/2 teaspoons instant beef-bouillon granules

-1/4 teaspoon crushed red pepper

-3 tablespoons cornstarch

-3 tablespoons cold water

-1/2 cup chopped red bell pepper

-2 cups loose-pack frozen sugar snap peas, thawed

-Cooked rice

Directions

1. In a 3-1/2- or 4-quart slow cooker, combine beef, carrots, scallions, and garlic. In a medium bowl, combine the 1 1/2 cups water, soy sauce, ginger, bouillon, and crushed red pepper; pour over mixture in cooker.

2. Cover; cook on low-heat setting 9 to 10 hours or on high-heat setting 4 1/2 to 5 hours.

3. If using low-heat setting, turn to high-heat setting. In a small bowl, combine cornstarch and the 3 tablespoons cold water; stir into meat mixture along with bell pepper. Cover; cook 20 to 30 minutes more, or until thickened, stirring once. Stir in sugar snap peas. Serve with rice.

Originally published in FITNESS magazine, April 2009.

Quinoa Butternut Crockpot Chili

Makes: 6 servings

Ingredients:

-1 and 1/2 cups uncooked quinoa

-1, 15 oz can tomatoes

-1 can black or kidney beans

-1 onion, chopped

-2 cloves garlic, chopped

-1 T. olive oil

-1 T. Braggs

-1/2 of a butternut squash, cubed (without skin)

-3 cups water or vegetable broth

-1 red bell pepper, diced

Spices: 1 bay leaf, 1/2 T. cumin, 1/2 tsp. cayenne(reduce if you want it less spicy!), 1 tsp. cinnamon

1 T. molasses or honey

Directions:

  1. Sautee your onion and garlic with all spices except bay leaf and chili powder in a pan with your olive oil.
  2. Combine the rest of your ingredients except honey in a large Crockpot, and cook on low for about 6 hours. Your butternut squash should be tender and your quinoa should be cooked 🙂
  3. Stir in honey and desired salt and pepper.

Originally published on Moderngirlnutrition.com November, 2012.

Healthy Crock Pot Cinnamon Apple Sauce

Ingredients:

– 20 small to medium size apples, cored (& peeled if you’re using non-organic apples)

– cinnamon to taste

– 1/4 cup water

Directions:

  1. Wash your apples thoroughly. Core (and peel, optional) your apples.
  2. Place them in the crock pot.  Add your preferred amount of cinnamon. Add 1/4 cup of water to prevent scorching at the bottom of the crock pot.
  3. Turn the crock pot on low & allow to slowly cook for around 6 hours.
  4. Using a potato masher or the back of a large spoon, smash the soft apples until your apples turn into a chunky sauce. Spoon out a bowl of applesauce! Add a sprinkle of brown sugar & a spoonful of homemade whipped cream on top.

-You can store your applesauce in an airtight container in the refrigerator for up to one week. You may also put the applesauce in large-mouth mason jars to freeze. Make sure to label your jar before freezing to remember its contents!

 

What is your favorite crock pot meal for the fall?

5 Ways to Drink More Water

1) Dinning Out?


Replace your usual meal accompaniment with water and you’ll probably save your wallet too! Most restaurants have a water filtration system and offer water for free; it’s a win-win scenario!

2) Curb Your Cravings!

A serving of 16oz of water before a meal can help you eat less because of the volume it takes up in your gut.  According to a 2010 study in the journal Obesity, this water bottle sized serving of water helped participants lose weight if consistently consumed before normal meal time, and the regular consumption of water helped them curb snacking and grazing too.

3) There’s an App for That!


Apps like Waterlogged (iPhone) and Water Your Body (iPhone and Android) help remind you to drink water throughout the day with notifications or alerts. Don’t want a noisy phone? Remember to keep a water bottle with you at all times and you’ll be more likely to be conscious of your ability to empty it!

4) Add Some Flavor.

Skip the artificially flavored and fake sugar additives and try something natural to add some zest to your drink. Fresh slices of watermelon and mint sprigs or chunks of oranges left soaking in your water for a few hours create naturally refreshing drink that’s delicious!  Click here to get the recipes of the flavored waters pictured.

5) Add Some Spice to Your Life!

Incorporating spicy foods into your meals will have you reaching for your water glass more frequently to cool off your taste buds. Additionally hot peppers and spices have been shown to give your metabolism a tiny boost!

Is your old water bottle drab? Does your water drinking need a face-lift? Here’s some new and hot water bottles on the market that will be sure to get you sipping!

* Klean Kanteen – stainless steel water bottles: http://www.kleankanteen.com

*Water Bobble – a neat bottle with a built in carbon filter: http://www.waterbobble.com

*Lifefactory Glass Bottle – a colorful silicone sleeve wraps a wide mouth glass bottle:  http://www.lifefactory.com

Get More Sleep & Curb the Cravings

Want to curb your fast food appetite? Those who get less sleep crave more junk!

According to recently published article in Nature Communications (Berkeley Calif,), participants in a behavioral study showed that after a sleepless or short night of rest, their sleep-deprived brains showed less capacity to make good choices and were more inclined to make hasty or last minute decisions when it came to meal time. Matthew Walker of the University of California, Berkeley, measured people’s food choices and imaged their brain activity after a full night’s sleep and after a night with little to no sleep.
Poor eating choices included settling less for healthy eating scenarios and more for what would be categorized as “comfort eating.” In comparison participants that received a full 7 to 9 hours of sleep had a higher capacity of control and did not make as many impulsive eating choices when it came to junk food and fast food.

Get more sleep, eat less junk!

Need help getting to sleep?  Click here for a list of foods to eat and what not to eat provided by Fitness Magazine.