Tag Archives: 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!

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

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?

Colorful Nutrition

https://officialbodybar.files.wordpress.com/2013/01/colorful_food.jpg?w=300Eating a balanced diet is very important – but what exactly does that mean, balanced diet? There are many components of a well balanced diet including complete proteins, complex carbohydrates, and good sources of fat. One, maybe less heard of than others, is the color of your food. Different color foods have different nutritional values that contribute to a balanced diet.
Red foods, for example, are rich in lycopene. Lycopene is known for lowering risk of developing prostate cancer. There are many red foods such as tomatoes, red grapes, strawberries, red potatoes, and radishes. Try sprinkling red fruits on morning granola or adding tomatoes to cottage cheese for an afternoon snack.
Blue has been recognized as a calming color in general, and it’s no different in foods. Foods that are blue or purple or have blue or purple tent help with calming nerves and general relaxation. Blueberries, kelp, eggplant, purple grapes, and plums are all good sources of blue/purple foods. Try incorporating eggplant into roasted or sauteed vegetables.
https://officialbodybar.files.wordpress.com/2013/01/colorful-foods.jpg?w=300Yellow and orange peppers, yellow squash, oranges, corn, and carrots are all a good source for Vitamin A. Peppers are great raw or with hummus as a snack!
Greens are probably the easiest color to list fresh foods: lettuce, spinach, kale, green grapes, broccoli, and celery.
Each color of food offers a different benefit. Be sure to choose whole foods with natural color rather than foods that have been colored. Enjoy the rainbow!

Big Holidays, Small Plates

The holiday is upon us!  There are ways to enjoy the holiday meals without overindulging.  Most of us have been there, we have overindulged:  belly is too full, bloated, and just feel plain gross.  Portion control is important year round but especially when holiday food is around.  You’ve worked hard all year – don’t let yourself down around the holidays.  Remember the feeling when you eat too much, now remember the feeling when you succeed in a challenging/tempting situation.  You are in control of how you will feel after the meal.  Here are some ideas and strategies to keep in mind:

  1. Eat normal, small meals and snacks leading up to the holiday meal.
  2. Drink water.  This is especially important when drinking alcohol.  Carry a water bottle with you all day.
  3. Choose a smaller plate.  A full 12 inch plate has a lot more calories than a full eight or nine inch plate!
  4.  Load up on veggie dish but watch out of creams and sauces.
  5. Share dessert and just have a bite or two rather than a whole sampler plate.
  6. Move your body! Even if it is short walks throughout the day – get moving!
  7. Most of all: be mindful.  Mindful of what you are putting in your body, how much, and how it is making you feel.

The Key to Your Heart

Not only does February host the holiday of love, Valentine’s Day, but February also marks the month for National Heart Health Awareness.  Here are some ideas to keep your heart healthy for years to come!

NUTRITION

A box of chocolates this Valentine’s Day may be key for a long-lasting, healthy relationship… and heart, according to a systematic review and meta-analysis just published in the American Journal of Clinical Nutrition.

The study pooled data from 42 randomized controlled trials that included 1,297 subjects and found consistent short- and long-term cardiovascular benefits from intake of chocolate, cocoa, or cocoa flavanols—the antioxidant components of chocolate. Chocolate eating was associated with better toned blood vessels, blood flow, and maintenance of blood pressure.

Additionally, chocolate eating was linked to better insulin sensitivity, a previously unreported finding.The researchers evaluated several effects of cocoa flavanols on cardiovascular risk factors such as blood vessel elasticity (endothelial function), inflammation, and platelet function. Notably, chocolate appeared to help blood vessels become more elastic and flexible regardless of how much eaten per day.For most of us, the quantity of chocolate we eat is not a problem, but as usual, quality is the key. The study results are no reason to over-indulge in chocolate, the authors caution, as the sugar-and-fat calories can quickly add up. Unless the goal is to gain weight, there still needs to be moderation in chocolate-eating habits.

High Quality IsaDelight Plus 

Getting cardiovascular benefits from chocolate can be as simple as eating a couple or more pieces of IsaDelight Plus Dark Chocolates, specially formulated to be rich in antioxidant flavanols yet be low in calories. The chocolates also come packed with metabolism-boosting green tea extract and brain-supporting amino acids to assist in weight management. Healthy snacking never tasted so good!

Feeling bitter about dark chocolate for your Valentine? Give your sweetie a sweeter version with the new IsaDelight Plus Milk Chocolates. Still packed with cocoa flavanols, green tea extract, and amino acids, IsaDelight Plus Milk Chocolates offer a delicious, antioxidant-rich alternative.

For chocolate lovers, the additional evidence confirming cocoa’s heart-health benefits is great news. However, note that chocolate will not undo years of inactivity and a poor diet. Yet it can help jump-start the journey towards a healthier heart and overall you, especially when combined with Cleanse Days and Shake Days of an Isagenix system.

Isagenix also offers a full line of products to help with Heart Health.  The Heart Health Pak delivers the right kind of nutrition so we can continue to do what we love.

Reference : Hooper L et al. effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials. Am J Clin Nutr 2012; doi: 10.3945/ajcn.111.023457.

EXERCISE

According to Jennifer Mieres, M.D., American Heart Association (AHA), “to get heart-healthy benefits, you need to get your heart rate up” there are dozens of activities you can do to help your heart.  The more you exercise, the healthier your heart will be.   Doctors suggest that strength training, stretching and aerobic exercises will increase your health and decrease your symptoms of heart problems.  Www.Heart.com presents 10 ways to keep your heart healthy:

  1. Aerobic exercises done 30 minutes a day is excellent for increasing your heart rate. Climbing the stairs, a brisk walk, orbital exercise machine or treadmill, anything to get your heart rate up.
  2. Any moderate-intensity exercise like swimming, jogging, Pilates and yoga is good. Exercising your heart muscle means exercising your body. You don’t need a gym, just a bit of motivation and a good pair of walking shoes.
  3. If you “don’t have time” then fit shorter but more frequent periods of time, like 5-10 minutes several times a day throughout your day. Take the stairs, park your car further away from the door, and definitely count in those house chores such as mowing the lawn, vacuuming, or a short brisk walk around the block at lunch or for a break.
  4. If you already do a vigorous aerobic routine or enrolled in an exercise class, then three days a week for 20 minutes a day is good.
  5. For adults that are 65 and older or anyone with chronic conditions or limited mobility, you need the same amount of exercise as younger people – the activity can be less intense. Use good judgment and follow your doctor’s advice. See tip #1 and plan to gradually increase activities.
  6. Strength training is a great complement to aerobic training and helps to prevent age-related bone and muscle-mass losses. Keep in mind that strength training doesn’t increase heart rate but does increase stamina. Use it to target areas where muscle-tone is needed and don’t forget the other muscle groups.
  7. With any plan, start strength training slowly and build up to heavier weights and repetitions especially if you are new or out of shape. The old adage “no pain, no gain” is more often inappropriate and can be dangerous.
  8. Practice balance exercises to help prevent falls and injuries. Balance techniques are used frequently as exercises in yoga or more simple forms of balancing exercises such as walking heal-to-toe, standing on one foot, or standing up and sitting down without using your hands.
  9. Stretching exercises done twice a week helps keep flexibility, which is very important. Consider 10 minutes of stretching twice a week to improve your flexibility

Exercise Routines

Below are some of our favorite exercises with a Mini Body Bar that will get your heart rate going, stretch you out and engage your muscles.  A special thank you to Pilates on Fifth for the great videos!

So this Valentine’s Day, eat your chocolate, enjoy some exercises with your loved ones, and keep your heart healthy for years to come!

Don’t have a Mini Body Bar? All Body Bar products are 25% off this week (February 14th-17th 2012).

Use code bbvds-12 at checkout.  Click Here for more information.

Achieve Your Healthiest BMI

Keeping BMI in the ranges of 20 to 24.9 leads to a longer life, a study suggests.

Maintaining a healthy body mass index, or BMI, is one of the most important ways to help you live longer, according to a new study published in the December issue of New England Journal of Medicine (1).

BMI is not a perfect measure, but it is one of the simplest for estimating body fat. It is calculated by weight in pounds divided by height in inches squared and multiplying the number by 703, or by weight in kilograms divided by height in inches squared. What’s your BMI? Find out using this free calculator provided by the National Heart Lung and Blood Institute, of the National Institutes of Health.

The study’s findings support an optimal BMI in the “normal weight” range of 20 to 24.9, which is generally associated with the lowest risk of death from all causes including chronic diseases such as cardiovascular disease and cancer. The association was strongest among participants who were younger than 50 years old.

A BMI of 25 or more was associated with the highest mortality risks. The higher the BMI, the higher the likelihood of dying from cardiovascular disease.

“The results of our analysis are most relevant to whites living in affluent countries,” write the authors who pooled and analyzed data from 19 prospective studies encompassing 1.4 million white adults ages 19 to 80.

In the United States, among non-Hispanic whites, there was an estimated 11 percent of men and 17 percent of women with a BMI of 35 or higher in 2008.

The authors restricted the study to non-Hispanic whites based on self-reported ethnic group and controlled for pre-existing conditions, alcohol consumption, barbital status, education, and physical activity. They also excluded those with a BMI of less than 15 or higher than 50.

Smokers made up 25 percent of the study participants in the lowest BMI category of 15 to 18.4 and 8 percent of those in the highest BMI category.

Getting to “normal weight” range (ideally between 20 to 24.9)

Earlier this year, Isagenix reported results from two pilot studies (a 9-day and a 28-day study) performed on the company’s Isagenix Cleansing and Fat Burning System. Both studies showed a statistically significant reduction in BMI from baseline measurements.

In the 28-day study, a total of 30 healthy individuals (ages 20 to 60) followed a calorie-restricted program consisting of Shake Days, replacing two meals with the IsaLean Shake (240 kilocalories per serving) and consuming a 400- to 600-kilocalorie meal per day, and Cleanse Days, water fasting supplemented with Cleanse for Life one day per week.

After the 28 days, the subjects had lost a statistically significant average of 6.4 pounds (3.6 percent of initial bodyweight). The average waist and hip circumference decreased by 1.9 and 1.1 inches, respectively, and were statistically different from baseline.

The second study randomized 42 healthy individuals (ages 20-60) to one of two groups. Group 1 received Cleanse for Life from a dry-powder drink mix and Group 2 received the product from a ready-to-drink liquid.

Both groups followed Shake Days and Cleanse Days similar to the 28-day study, except that they performed two consecutive Cleanse Days per week (2). Measurements were taken on the day before they started the study and then again at the end of the study.

The average weight loss of the subjects was 6.6 pounds (3.8 percent of initial bodyweight), which was also statistically significant. Waist and hip circumference decreased an average of 0.6-0.7 inches, which was statistically significant.

The two studies were funded by Isagenix and conducted at New York Chiropractic College where Mary Balliet, Ph.D., dean of the basic sciences department, was the principal investigator. The university conducted the studies according to Good Clinical Practice with Institutional Review Board approval, and had the clinical expertise to run studies for weight loss and body composition.

Why does the Cleansing and Fat Burning System work?

Cleansing and Fat Burning System (30-day supply)

Thousands of customers have also experienced fantastic results in obtaining a healthy BMI using the Cleansing and Fat Burning System, despite having been unable to lose weight through other means, including common diets.

A frequent question we receive is “Why does the Cleansing and Fat Burning System works so well for helping people achieve weight loss?”

Principally, there are three reasons:

  1. The Cleansing and Fat Burning System is a complete  nutritionally sound program that maximizes nutrition while minimizing calories. Reducing calories while maintaining optimal levels of nutrients leads to healthy weight loss.
  2. The Shake Days are based on maximizing weight loss by using the quality proteins in amounts that keep people fuller longer and with minimal calories that promote fat to be mobilized for fuel. The quantity of whey protein in the IsaLean Shake helps satisfy appetite. The whey protein, in addition, contains high levels of branched-chain amino acids that simultaneously sustain muscle while on a reduced-calorie diet. Typical calorie-restricted diets are inadequate in lean, quality proteins and nutrients causing muscle wasting.
  3. The Cleanse Days are unique. Not only are you consuming few calories and sustaining fat burning, but you are also giving your body and liver a rest from digestion, which allows your liver to detoxify and use stores of fat for energy. The limited calories on Cleanse Days also help to condition the stomach and body for eating less with less of an appetite. The natural cleansing herbs in the productCleanse for Life also support the liver and the body during weight-loss with antioxidants and by encouraging natural detoxification.

The Cleansing and Fat Burning System is a common-sense, proven strategy for weight management and nutrition. It is also a quality system because of its effectiveness in helping thousands of people reach or maintain an optimal BMI. Ultimately, as people reach and keep their desired weight, they are leaps and bounds ahead of folks who choose not to eat healthy! A healthier BMI is an increased opportunity for a healthier future.

Sources:

1. Berrington de Gonzalez A, Hartge P, Cerhan JR et al. Body-Mass Index and Mortality among 1.46 Million White Adults. New England Journal of Medicine 2010;363:2211-9.

2. Balliet M, Burke JR, Rasmussen O, Rockway S. Nine-day weight loss program with high protein shakes supplemented with herbal beverage in dry mix powder or liquid form on fasting days leads to healthy weight loss. J FASEB April 2010 (Meeting abstract Supplement) Ib335.