Mix unsweetened almond milk, chia seeds, vanilla extract and maple syrup in a mason jar (or small container/dish) with lid. Shake (or stir) vigorously and let sit overnight in the refrigerator.
Remove chia pudding from refrigerator and stir. Top with oats and sliced kiwi.
No Bake five Ingredient Peanut Butter chocolate energy bites. A healthy protein packed breakfast or snack. An easy and delicious way to curb sweet cravings and keep you energized throughout the day.
1-2/3cupsoatmealorganic, gluten free, old fashioned oats
2tbspmaple syrup organic
3/4cuppeanut butternatural, creamy
1/2cupsemi sweet mini chocolate chipsnon- dairy
1tbspvanilla extractoptional
Instructions
Combine all ingredients into a bowl and mix together.
Roll into 2- inch balls and refrigerate.
Notes
Serving size is 2 energy bites. Recommend storing in refrigerator. *Once all ingredients are mixed together, you may need to refrigerate for 15-30 minutes to make rolling the balls easier.
Keyword chocolate, energy bites, Healthy, healthy snack, peanut butter
Feed your immune system with this vegetarian Mushroom Gyro that has a tasty blend of Mediterranean spices with "meaty" sauteed mushrooms then drizzled with a homemade tzatziki sauce all wrapped up in a whole wheat pita. White button mushrooms are a great source of Vitamin D, selenium, and Vitamin B6, amino acids, among other powerful nutrients. This gyro is easy and quick and delicious.
After cashews have boiled for 15 minutes, remove from heat and drain.
To make tzatziki sauce, in a food processor or blender combine the next 7 ingredients, cashews, water, lemon juice, kosher salt, garlic cloves, white vinegar, cucumber, and fresh dill and blend until smooth and creamy, then pour into a bowl.
Next, in a separate bowl combine the olive oil, soy sauce, lemon juice, minced garlic, oregano, paprika, salt and pepper, then whisk together to blend spices.
Pour spice mixture over sliced mushrooms and saute on medium heat for about 5-10 minutes.
From fad diets to the latest detox, it’s been well established that there are no “quick fixes” or ‘miracle diets” when it comes to weight loss. However, there are simple changes that you can make to your nutrition and lifestyle habits that can result in significant health benefits and produce the weight loss results that you want. Try implementing these seven simple strategies into your daily routine that can help you lose weight and improve your health.
Increase Fiber Intake
Fiber has many health benefits. Not only can fiber promote weight loss, but it can also improve your digestive health, skin health, heart health and improve blood sugar control. Fiber is found in plant foods we eat like fruits, vegetables, grains and legumes. There are two types of fiber which are soluble fiber and insoluble fiber.
Soluble fiber is a natural appetite suppressant. By suppressing your appetite, you are more likely to reduce your calorie intake helping you to lose weight. Another incentive to increase soluble fiber intake is that higher intakes has been linked to having a lower risk of abdominal fat and may actually help you reduce abdominal fat.
The recommended daily fiber intake is 25-30 grams per day, unfortunately, most Americans only consume around 15 grams per day. In order to reduce unwanted side effects such as gas, abdominal bloating and diarrhea, gradually increase fiber into your daily intake and make sure to consume adequate water daily.
Foods high in soluble fiber include:
Flaxseed
Sweet Potatoes
Oatmeal
Apricots
Raspberries
Apples
Figs
Broccoli
Eat Adequate Protein
Protein is an important building block for bones, muscles, skin, cartilage and blood. Your body uses protein to build and repair tissues. Protein is also used to make hormones, enzymes and other important body chemicals. Most people eat enough protein to prevent deficiency, but some individuals may benefit from a higher protein intake depending on your activity level and goals.
Protein is more filling than carbohydrates and takes more energy for you to digest than refined carbohydrates. Protein reduces your level of hunger hormone and boost hormone levels that help you to feel full.
Some research suggests that eating a high protein breakfast can have a significant impact on reducing night cravings. Eating more protein may also give your metabolism a boost and help you burn more calories throughout the day.
Excellent sources of protein include:
Beans
Lean Meats
Legumes
Nuts
Seeds
Greek Yogurt
Tofu
Tempeh
Switch to Healthier Swaps
Drinking sodas and other sugary beverages has been associated with negative health effects and increased risk for obesity, diabetes, fatty liver, and metabolic syndrome. Diet drinks are not good options due to the potential increased risk of health conditions such as metabolic syndrome and stroke.
Create flavored infused water by adding your favorite fruits and herbs.
Swap soda and sugary drinks for sparkling water, green tea, or Kombucha. Get creative and create your own flavored infused water by adding your favorite fruits and herbs.
Swap processed sugary cereals for organic oatmeal, chia pudding, overnight oats, or geek yogurt parfaits. By adding in your favorite sweet treats such as dark chocolate chips, berries, or other fruits, you can save hundreds of calories and reap the benefits of whole food nutrient dense foods.
Swap salty foods with fresh sliced veggies like cucumbers, celery, carrots, and radishes dipped in hummus, guacamole, black bean dip or your favorite homemade dressing. Roasted chickpeas, beet chips and kale chips are also healthy swaps.
Practice Mindful Eating
Mindful eating is an effective weight loss strategy that encourages you to slow down and pay attention to your food choices and to pay attention to your hunger cues to avoid overeating, binging and emotional eating.
Tips to practice Mindful Eating:
Make a conscious decision to eat. Are you hungry? Or eating out of boredom, habit or emotion?
Set aside time for your meal and avoid eating on the run.
Appreciate your food. Start your meal by taking a moment to express gratitude for the food in front of you.
Breathe. Before and during meals consciously take a few breaths. In other words, don’t inhale your food.
Choose modest portions to avoid overeating. Eat small bites and chew slowly.
Avoid distractions while eating. Eat at a table, if possible. Turn off TV and electronics.
Control your Environment
Controlling your environment by stocking your refrigerator and pantry with plenty healthy options is another great way to set yourself up for success. After all, if it’s not in your pantry or refrigerator, you can’t eat it. Other tips to control your environment include:
Avoid all you can eat restaurants.
Prepare for parties by eating a healthy snack before going, so you won’t be starving when you get there and you can make more mindful choices.
When appropriate, bring healthy food dishes to parties and gatherings so you know you will have at least one healthy option.
Know your specific food triggers and weaknesses. Shift your mindset to focusing on the foods you can have, instead of the foods you can’t.
Keep your kitchen tidy and clean. Research suggest messy kitchens are associated with poorer eating habits and more out of control eating.
Eat Breakfast Everyday
Studies show that people who eat breakfast have lower BMIs than those who skipped breakfast and that they also perform better at work or school. This doesn’t mean you have to have a full course meal at breakfast.
Plan your breakfast according to what fits your time schedule, lifestyle and food preferences in order to make breakfast practical for you. A few quick and healthy breakfast options that takes less than 10 minutes to prepare include:
Smoothies made with frozen fruit, Greek yogurt, and flaxseed
Whole wheat toast with sliced avocado and salsa with egg whites, seitan or tofu
Organic oatmeal bowl topped with sliced fruits and nuts of choice
3 ingredient Overnight Chia Seed Pudding with almond milk, chia seeds, and sweetener of choice
Overnight oats made with organic rolled oats, milk of choice, chia seeds, honey, and add ins such as cinnamon, chocolate chips, etc.
De-Stress and Get Quality Sleep
When our bodies are stressed and low on sleep, we tend to turn to quick, high calorie foods that are easy to eat and also provides us with immediate gratification. Sleep deprivation increases the levels of ghrelin the “hunger hormone” and decreases levels of leptin the “fullness hormone” which signals satiety. Try to aim for 7-8 hours of sleep per night.
The “stress hormone” cortisol increases during periods of stressful times which can turn your overeating into a habit. Increased levels of cortisol can also cause increased insulin levels, which may result in a drop in your blood sugar, causing you to reach for sugary, fattening foods. A few ways to reduce stress and anxiety include:
Make exercise a daily habit. Exercise is a major factor in stress reduction and weight management.
Incorporate stress-relief habits into your daily life such as prayer, meditation, and positive thinking.
Drink more water. Water is essential for proper hydration.
Try natural teas such as Chamomile which may help you to relax before bedtime.
Becoming a great athlete takes good genes, consistent training, conditioning, recovery and optimal nutrition. While nutrition plays a key role in athletic performance, there are other equally important factors that can influence performance such as sleep, overall health, recovery and mindset.
Each athlete has unique nutritional needs based on their genetics, overall health status and the type of sport they play. In this post, we will discuss some of the most common questions athletes have.
How Much Protein Do I Need?
There are plenty of misconceptions about protein – are you getting enough? Typically, if you are meeting your energy needs, you’ll have no problem meeting the minimum protein intake recommendations for general health (0.8g/kg). However, depending on the sport you play or your performance goals, you may require more protein in your diet.
Here’s a general idea of what you should target:
1.2-1.7g/kg body weight – adequate protein intake for athletes
Up to 2.0g/kg body weight – athletes in rehab, trying to lose fat mass or increase lean body mass
For a 150 lb. person, the minimum need would be 81 grams of protein daily. To meet those protein needs your intake for the day may look like this:
3 ounces of tuna, crackers, veggies & hummus (25 grams)
Oatmeal energy balls (2) + 8 ounce glass of soy milk (10 grams)
Black bean tacos on corn tortillas with cheese, lettuce, salsa, guacamole (20 grams)
⅓ cup trail mix made with nuts, dried fruit and dark chocolate (5 grams)
What Should I Eat Pre-Workout
Fueling your body with the right nutrition before your workout will provide you with energy, endurance and strength so that you can perform better and last longer. Timing of the pre workout meal/snack is also important. It is best to eat a well-balanced meal consisting of protein, carbohydrates and healthy fats at least 2-3 hours prior to workout.
If it has been longer than three hours since your last meal, you may want to consider a pre-workout snack such as fruit, yogurt, granola bar, or a pre-workout smoothie. It is important to pay attention the foods and amount you can tolerate prior to working out until you find the right balance. It is never fun to workout feeling empty or overly full.
What Should I Eat Post-Workout?
In general, there are three main benefits for post-workout fueling:
✔︎Restore fluid & electrolytes lost through sweat
✔︎Replace muscle fuel (carbohydrates) utilized during workout
✔︎Rebuild and repair damaged muscle tissue and stimulate development of new tissue with protein
Post-Workout Snack Ideas:
Banana with peanut butter
Whole grain toast with peanut butter or any nut butter
Greek yogurt with blueberries or cherries
Half a turkey sandwich
Smoothie
8 Tips for maintaining Hydration
Hydration is important for all of the body’s functions, including energy levels, recovery and immunity. Drinking adequate fluids is essential to peak your performance. Hydration is needed for brain function, to support organ function, maintain proper hunger and appetite signals, and aids in your natural removal of toxins. Did you know that dehydration from one workout affects the next workout?
If you have a hard time staying on top of water intake, here are 8 tips:
Set a goal!
Drink a glass of water first thing in the morning, before any coffee or breakfast
Buy a large water bottle that keeps its contents cold for hours. No more lukewarm water on hot summer days
Add a lemon wedge, other fruit or even fresh herbs for added flavor
Try carbonated water if you love the bubbles in soda
Make a pitcher of iced herbal tea to mix things up
If you prefer hot liquids, try hot water with lemon or unsweetened decaffeinated hot tea
Carry a reusable water bottle with you when you leave the house
Create Your Own Post-Workout Smoothie
Smoothies work great as post-workout fuel, especially if you aren’t super hungry but want to refuel with quality nutrition. You can easily include protein, produce, and liquids for hydration in one, delicious and portable drink.
Here’s a basic formula for making a tasty and nutritious smoothie:
→ Liquid: milk (or milk alternative), coconut water, a moderate amount of 100% fruit juice
→ Fruit (fresh or frozen): banana, cherries, berries, mango,
→ Boosters: protein powder, nut butter, seeds (like hemp, chia or flax), herbs & spices, cacao powder
10 Vegan Protein Sources
Most of us probably associate protein with animal foods, but did you know there’s plenty of plant-based sources too? If you’re a vegan athlete, you’ll likely need to pay more attention to your protein intake to make sure you meet your goals but it’s far from impossible. Here are 10 favorite vegan sources of protein:
Black beans – great for all of your favorite Mexican food dishes
Chickpeas – use them to top salads or roast them for a snack
Soy Milk – remember that all milk alternatives are not created equal. Soy milk is one of the only vegan options that contains as much protein as dairy.
Peanuts – add them to snack mixes or to top stir-fry
Hemp Hearts – blend into smoothies or sprinkle over toast
Almond Butter – use it to make sauces or add to baked goods
Peas – a great addition to pasta dishes for extra color and protein
Lentils – include in your favorite soups and curries
Edamame – it’s the perfect side dish to your vegan sushi rolls. You can also buy it frozen and shelled so it’s easy to add to noodle bowls.
Quinoa – use this grain as the base of your grain bowls for an extra pop of protein!
Key Points to Remember
Every athlete has unique nutritional requirement and would benefit from personalized nutrition to ensure nutritional needs are met.
A well-balanced diet along with proper hydration will have a positive impact on your performance.
Athletes who choose a vegan diet can meet required nutrition needs with personalized nutrition planning by a sports dietitian.
A holistic health approach to an athletes health and well-being is most beneficial to optimize performance.
