Category

Nutrition

Happy St. Patrick’s Day! Here’s to Healthy Hops!

By | Nutrition, Pacific Strength | No Comments

Another great guest blog by Melissa Mathes, RDN, MPH, CSSD

Xanthohumol (XN) an anti-oxidant compound found in hops an ingredient in many beers, (spotlighting Guinness this month in honor of St. Patrick’s day), has shown to be a protectant against Alzheimer and Parkinson’s diseases according to the Journal of Agricultural and Food Chemistry. Other researchers at the University of Oregon found that XN can boost cognitive function. XN has also shown in studies to have heart protective properties, anti-clotting, and because it is an anti-oxidant helps reduce risk of cancer.

  • Another study from the Journal of Agriculture and Food and Chemistry in 2014 found another anti-oxidant polyphenols in hops called Bracts that may help fight cavities and gum disease.
  • Researchers published a study in Arthritis and Rheumatology, discussing the benefits of beer for staving rheumatoid arthritis. Beer is also a significant source of silicon, which is significant for boosting bone mineral density.

It is recommended to drink in moderation (1-12 oz./day for women & 2-12oz./day for men) IF you drink. Beware, the calories can add up quickly when drinking beer or any alcohol, be mindful of how much you consume. If you don’t drink beer, this article isn’t to encourage you to start, just to note there are some health benefits. You can get multiple health benefits from anti-oxidants by consuming fruits, vegetables, whole grains, legumes, nuts, and seeds amongst other foods.

Guinness Beer, high in XN and Bracts. Nutrition facts: serving size: 1 pint, calories 210, carbohydrates 18.2 grams, protein 2grams.

 

Thanks, Melissa! It’s always great to get the Registered Dietician’s side of the different things we consume… Another reason we love Melissa with Total Nutrition Counseling – she knows we’re human and she works with us! Shows us the positives and the possible negatives to what we’re choosing to put into our bodies & then WE make an informed decision.

I think I’ll have a Guinness on Friday. Cheers!

 

And because this month in the challenge, we’re focusing on strength…

Go Green in 2017

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Guest Blog by our friend, fellow-kettlebeller, & Registered Dietitian Melissa Mathes

 

Eat More Plant Foods for your Health

Your parents were right… “Eat Your Vegetables!”. It’s no surprise that eating more plant-derived foods in your diet like fruits, vegetables, nuts, seeds, legumes, dried beans and grains are healthy for you.   Consuming a predominately plant based diet, or being a vegetarian (consumes plant derived foods, dairy and eggs and avoids animal flesh. Vegan is strict avoidance of any animal derived products), can improve your health substantially.

Benefits:

  • Springmann et al, found that eating fewer animal products could result in 5 million preventable deaths per year globally, while a vegetarian or vegan diet could prevent 7.3 -8.1 million deaths/year.
  • The long-term Seventh-day Adventists study shows that they remain healthier into an older age, in fact they tend to live 10 years longer than most Americans. This religious group practices age enhancing behaviors like, exercise, maintaining a healthy weight and consuming a vegetarian diet and avoiding tobacco and alcohol.
  • Research has shown that the therapeutic use of a vegetarian diet is effective for treating overweight and obesity in both the short term (< 1 year) and the long term (> 1 year), and may be a better alternative then an omnivore diet (not conclusive though, since eating fish has high health benefits). The range of weight loss ranged from 3.2%-9.3% at 12 months across several studies
  • Type 2 diabetes: A vegetarian diet has shown to decrease hemoglobin A1c as well or better than omnivore diets. A predominately plant based diet can reduce the risk of type 2 diabetes. In the Seventh-day Adventist vegetarians’ risk of developing diabetes was ½ the amount of non-vegetarians.
  • Cancer: Hundreds of studies suggest that eating lots of fruits and vegetables can reduce the risk of developing certain cancers, and there’s evidence that vegetarians have a lower incidence of cancer than non-vegetarians do. But the differences aren’t large. A vegetarian diet can make it easier to get the recommended minimum of five daily servings of fruits and vegetables, but a purely vegetarian diet is not necessarily better than a plant-based diet that also includes fish or poultry. For example, in a pooled analysis of data from the Oxford Vegetarian Study and EPIC-Oxford study, a plant based diet with fish (pescetarian) had a lower risk of certain cancers than vegetarians.
  • Vegetarian and vegan diets are a valid therapeutic way to decrease total cholesterol and improve LDL (bad) cholesterol. In fact there is a 7.2% – 26.6% range decrease in total cholesterol and 8.7%-35% range improvement in LDL cholesterol. There is strong evidence of this.

Consume a diet that is predominately plant based for your overall health. You don’t have to become a vegetarian of vegan to reap some of the health benefits above. However, I haven’t listed all the health benefits of a vegetarian diet. Vegetarian diets have economic and environmental benefits as well. Nutritional deficiencies CAN be common in vegetarian diets, seek help from a registered dietitian to help you become educated about those nutrients and their food sources to alleviate those potential issues.

Fill your pantry and refrigerator with these convenient healthy plant derived staples:

1) Always choose ORGANIC when you can!

  • Nuts and seeds unsalted, raw organic put in jars so you can see them. Add to salads, oatmeal, or a snack. Use ¼ cup measuring cup to keep calories low
  • Canned beans, variety of types. Rinse them out of the can before you use them to get most of the sodium off. Quick and easy to add to salads, or as a side dish, or a main dish in burritos, etc.
  • Dried fruit in glass jars. Use in moderation because they are high in calories but packed full of iron, fiber, and other nutrients dependent on the type
  • Whole wheat or brown rice pastas
  • Fresh organic fruit, keep in a bowl on the counter to remind you to eat. Frozen fruit can be used in a healthy smoothie.
  • Whole grains: Brown rice, quinoa, millet, you can get these frozen for quick convenient use for meals. Instant plan oatmeal (you can get the rolled or steel cut, just using a convenient source), corn tortillas, rice chips, whole wheat crackers
  • Vegetables: Cut up pre bagged and washed fresh vegetables to have on hand. Frozen vegetables without sauces, steam quickly in a microwave or pan.
    • Pre bagged lettuces, arugula, spinach, kale, etc. place in bowl with some cherry tomatoes and already shredded carrots and you have an instant salad!
    • Buy low sodium V8 or some of the Green juices like Suja or Naked juice. Watch the calories!
  • Starchy vegetables: Sweet potatoes , quick cooking options below
    • Quick way to cook, is cut them vertically in ½ inch slices, place on a Panini grill, cooked in 15 mins.
    • Shred up, add and a beaten egg to bind and shape into hash brown pancakes, with a touch of olive oil in a fry pan, cook until golden brown and cooked through
    • Regular potatoes, boil and eat.
    • Corn, peas buy frozen organic and steam quickly
    • Squashes, like butternut, buy cut up in chunks for easy prep and cooking

Daily Goal for Plant derived foods:

  • At least 5 vegetable servings/day, you can always have more!
    • Get 2-3 at dinner, make ½ your plate veggies and a salad
    • Snack on veggies throughout the day to keep you full and get your servings in
    • Serving sizes: ½ cup cooked, 1 cup raw and 2 cups of greens all equal 1 serving
  • Fruit 3 servings/day (varies/individual if you are an athlete, more may be needed)
    • 1 serving= 1 tennis ball size, 4 oz. juice, ¼ cup dried fruit, 1 cup of chopped fruit, ½ cup of canned fruit (in it’s own juice!), 1 cup of berries, ¾ cup of blueberries, 1 ½ cup of strawberries
  • Whole grains and starchy vegetables
    • Keep it at about ¼ of your plate at all meals. Again this varies with individual, athletes who train almost daily will need almost a ½ plate!
  • Nuts, nut butters and seeds: servings /day 2-3
    • 1-2 tbsp. of nut butters
    • 1-2 tbsp. of seeds
    • ¼ cup of nuts unsalted
  • Legumes, dried beans 1-2/day
    • ½ cup of beans or legumes = 1 serving

Eat your greens in 2017! The rest of the rainbow as well! The high fiber content will keep you full and displace opportunities that you may take to eat junky food, thus you may see weight loss. Most people experience some without trying.

Melissa A. Mathes, MPH, RDN, CSSD
Totalnutritioncounseling.com

Am J Clin Nutr. Mortality in vegetarians and comparable non vegetarians in the United Kingdom, 2016 Jan;103(1):218-30. doi: 10.3945/ajcn.115.119461. Epub 2015 Dec 9

Harvard Womens Health Watch Newsletter Becoming a vegetarian updated March 18, 2016

National Institute of Health Newsletter Linked to lower mortality? June 2013

Obesity Review 2016 Nov;17(11):1067-1079. doi: 10.1111/obr.12439. Epub 2016 Jul 13.

Effect of plant-based diets on obesity-related inflammatory profiles: a systematic review and meta-analysis of intervention trials.

Eichelmann F1, Schwingshackl L2, Fedirko V3, Aleksandrova K4.

Recovery Done RIGHT!

By | Nutrition, Pacific Strength, Recipes | No Comments

Guest post by Melissa Mathes, RD.

Melissa is a registered dietition who is an expert in sports nutrition counseling and medical nutrition therapy. She has counseled athletes and patients with medical nutrition therapy needs for the last 15 years. We’re so glad we found her and feel really fortunate that she’s willing to share her knowledge with our community! Please enjoy her post on Recovery Done RIGHT!:

Recovery Timing:

  • With in 15 minutes of workout immediate recovery drink
  • With in the first hour of workout you need 24oz. of fluid total. This includes your recovery drink!
  • After the first 2 hours of a workout, you should consume a snack or meal (dependent on the time) that has Leucine in it. The amino acid(branched chain) responsible for building muscle tissue. Add a piece of fruit too!
    • Best sources: Cottage cheese ½ cup (low fat), Greek yogurt, milk, beef, poultry, fish, eggs. For vegetarians: 1 cup of soy beans, 1cup kidney beans, 1 cup lentils. pumpkin seeds, sunflower seeds

Recovery Drink:

  • Iced to cool down core temperature
  • 3-4:1 ratio of Carb to Protein is ideal for Kettle Bell workouts

DO YOUR MATH!

  • Why carb? To replenish muscle carbohydrate stores so you can have energy the next day to workout again, and reduce delayed onset muscle soreness. To restore the carb stores in the liver for your wonderful brain! You need that cognitive function so you can FOCUS ON FORM! Pacific Strength’s summer theme.
  • Why protein? Delay muscle protein breakdown and begin repair and synthesis (building).
  • Carbohydrate Form:  
    • Tart Cherry Juice- contains anthocyaninn’s (phytochemicals) that help with post exercise inflammation. Also helps with sleep and BAM! Is a great carb source to fulfill the 3.5-4:1 ratio.
      • CHERIBUNDI specifically has the therapeutic amount of annthocyaninn’s in it vs. a regular tart cherry juice. You can find it at Ralph’s in by POM juice (refrigerated) and at Target in the juice aisle. OR AMAZON!
    • Protein Form:
      • Whey protein: ideally hydrolosate but whey isolate is fine too. Because it is animal derived it is more readily absorbed into our body vs. a plant derived protein with Branched Chain Amino Acids (BCAA’s).
      • Pea protein, Soy protein, Hemp protein: If you are vegan, go for it, you just need more than you would a whey protein because it isn’t as easily absorbed.
    • Recipe: For Cheribundi Juice and Whey Protein powder
      • 10 oz. tart cherry juice has 40grams Carb
      • My vanilla flavored whey protein has 6grams carb
      • 46grams Carb
      • Protein scoop= 15grams Protein
      • My ratio is 3.3-1 CLOSE ENOUGH! Although I could do 12oz. of Tart cherry juice and make it closer to 3.8: 1
      • If your protein powder doesn’t have any carbohydrate in it, and you don’t want to do 12oz., of the liquid gold (tart cherry juice) to off set the 15grams of protein for the ratio, you can add any of these options:
        • 1 small banana (5” length)
        • 1 date (large one)
        • 2 small plums or clementines
        • any other juice
        • 2 Belvita biscuits, OR 2 slice of whole grain bread OR 5 Triscuits
  • Cheribundi Rebuild 3:1 Ratio
    • It is done for you, no thinking
    • Ice it!
  • Other option:
    • Chocolate milk
      • Lowfat to fat free is best. The amount of fat in whole milk inhibits carb uptake into the muscles.
      • Casein and Whey protein is perfect. They have BCAA’s and the Casein protein works about 3 hours after you consume it, to help continue muscle protein synthesis. It is also helpful for immune function
      • Alternative milks don’t have much protein, if any. You can add your own protein in it.
    • Recipe:
      • Low fat or fat free milk 8oz.
        • Depends on brand, from 8-13grams of Protein
        • 12grams of carbohydrate (lactose)
      • Chocolate syrup (Hershey’s type)
        • 2-3 tbsp. of syrup (Super Chocolaty!)
          • = 24grams Carb
        • Ratio
          • With 2tbsp. chocolate syrup = 3-3.5:1 ratio

 

Be creative and come up with your own recovery drink, just make sure it is a good protein source and the grams of carb to protein = 3-4:1 !   Latte’s work too!

 MelissaPic MelissaTNC

For more information about Melissa Mathes, RD, please visit her website at www.totalnutritioncounseling.com

Summer Challenge 2016

By | Fitness, News & Events, Nutrition, Pacific Strength, Workshops | No Comments

Swing, Squat, & Press your way to a healthier summer!

Set a fitness goal (not a weight-centered goal) and see results faster!

Join the Swing, Squat, & Press Summer Challenge: $179

  • Initial Measurements: Weight, Circumferences, Body Fat, + Swing, Squat, & Press Evaluation (Value $50)
  • Goal Setting (Value $50)
  • FMS (Value $50)
  • Personalized 8-week Plan (Value $200)
    • You will receive a plan that you will do in class & on your own when you’re not in class. It is important that you communicate how many days you’re willing to train over the summer & that you stick to the plan as closely as possible. We can make adjustments as necessary, but communication is key!
  • Three Workshops (Value $35 each)
    • Super Abs: Saturday, June 18th at 9am
    • Press + Squat Power: Saturday, July 9th at 9am
    • Perfect Your Swing: Saturday, July 16th at 9am
  • General Nutrition Workshop with Melissa Mathes, RD (Value $35)
  • Facebook Group page to keep you on track (priceless!)
  • Weekly emails to keep you on track (priceless!)
  • Final Measurements (Value $50)

All included in the Sumer Challenge!
Just $179

 

Nutrition Add-On: $149
with Melissa Mathes, RD

Get an edge on the summer challenge with nutrition on your side!

This add-on is ideal if you are looking to lose weight!

Requirements:

  • Sign Up for the Summer Challenge & email Val at trainwithval@mac.com with the Subject: Nutrition Add-On. Val will email everyone who signs up with the screening form.
  • Fill out screening form and email to Melissa Mathes, RD
    • She will need to know what your goal is with this challenge; Lose weight? Gain muscle? A little of both?
    • Melissa will provide individualized meal plan for this challenge, & to do so ethically, she will need medical information (recent lab work if you have it, medications, and medical history). There will also be a HIPPA privacy form as well. None of your medical information will be disclosed to anyone without your consent.
  • Nutrition Workshops are required for the bonus program. These workshops will give you the knowledge to work your plan.
    • If you can’t make the workshops, you must schedule with Melissa at her office to go over the information.
  • You will receive weekly emails that request a weigh in. It is important that you respond to the email and let Melissa know your weight and how you are doing. This one on one communication time & if things need to be tweaked, this is where it happens. THIS IS A TEAM thing: communication is needed to make changes that will get you to your goal!
  • Along with the weekly emails you will receive weekly weight loss tips to help you through the summer challenge.

This is a brief version of what Melissa provide for her sports nutrition and medical nutrition therapy patients. The meal plans will be built upon what your nutritional and athletic goals are for this challenge, and of course consideration of your current and past health, gender and stage of life. If you are looking for something more comprehensive please visit the website to see what my visits entail and we can get you scheduled for additional nutrition counseling appointment (not part of the program).  Website: www.TotalNutritionCounseling.com

Easy Butternut Squash Soup

By | News & Events, Nutrition, Pacific Strength, Recipes | No Comments

It’s That Time of Year again… It’s getting cold and it’s time to cozy in on the couch (after you’ve swung your kettlebell for the day, of course) and have some nice hot soup!

Easy Butternut Squash Soup

Easy Butternut Squash Soup

2 bags Trader Joe’s Pre-cubed Butternut Squash
4 cups Chicken or Vegetable Stock
1/2 Cup of 1/2 and 1/2 or Heavy Cream
1 tbsp. Butter
Salt, pepper, nutmeg, cinnamon to taste

In a stockpot combine 2 bags of Trader Joe’s pre-cubed Butternut Squash with enough chicken or vegetable stock to completely cover the squash. I used 3 cups chicken stock 1 cup water. Bring to a boil and then simmer for about 20 minutes or until your squash is tender. With a slotted spoon remove the squash and place in a blender (I have a vitamix, best purchase ever). Start blending on low while adding in a little of the broth at a time. Add in remaining ingredients and enjoy!

You can add in some leftover turkey or chicken for a heartier soup.*Optional (for topping) Trader Joe’s Rosemary, Pecan and Cranberries. I love this because it makes the soup taste like Thanksgiving, just a tablespoon though!

Slow Cooker Split Pea Soup

By | News & Events, Nutrition, Pacific Strength, Recipes | No Comments

What happens when we get a much needed rainy day in sunny SoCal? I pull out the crockpot and make a pot of soup. Here is the recipe for one of my favorite comfort soups.

Split Pea Soup

1 lb of dried green split peas
Olive oil
1 large onion, chopped
2 organic celery stalks, chopped
2 organic carrots, peeled and chopped
2 cloves garlic, minced
5-6 slices of cooked bacon
6 cups of water
2 teaspoons of fresh thyme, minced
2 teaspoons fresh sage, minced
salt
pepper

In a large skillet, heat about 1 tablespoon of olive oil over a medium-high heat. Add onion, celery and carrots. Saute until onions are translucent, about 5-7 minutes, add in the garlic, cook another minute. Remove from the heat.

Add the peas, cooked vegetables, water and bacon to your slow crock-pot. Stir to combine, add your herbs, salt and pepper.

Cover and cook on HIGH 4-5 hours or on LOW 8-10 hours until the peas are soft. Puree the soup with a blender. Use either an immersion blender or ladle the soup in batches, only filling the blender halfway. Hold down the lid with a towel while blending. Return the pureed soup to the pot.  Salt and pepper to taste, serve topped with freshly minced thyme.

Enjoy!

-Gabby