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Recovery Done RIGHT!

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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

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

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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

Healthy Pancake Recipe

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Myself, I’m not a big breakfast kinda girl. My family, on the other hand loves a big weekend breakfast and at least once a month, on any given Sunday, I oblige them. This weekend was an unseasonably (for SoCal) cloudy, drizzly morning and the heat hadn’t kicked in yet so I took the opportunity to bust out my skillet and whip up a big breakfast for everyone.

I’ll usually include eggs, bacon, and pancakes. We had all of my ingredients on hand so we were in luck! Today I’m sharing with you my tried and true recipe that will leave you truly satisfied and they are a healthy alternative that won’t weigh you down (if you can stop at one or two).

pancakes.jpg-354x295

3/4 cup Coconut Flour
1/2 cup Almond Meal Flour
1.5 tsp. Baking Powder
1.5- 2 tsp. Pumpkin Pie Spice (or cinnamon) I like a lot of spice.
1/4 tsp. Sea Salt
6 Eggs
3/4 cup Full Fat Coconut Milk
2 tbs Coconut Oil
2 tsp Vanilla Extract
1 tbsp. Honey or Agave

Options: Mashed banana, Berries, Nuts

Mix wet (except Coconut oil) and dry ingredients separately then add the dry to the wet. Add Coconut Oil to batter just before cooking so it does not solidify. Let batter sit for about a minute. Add butter or coconut oil to hot griddle. Smaller pancakes are easier to flip so I use my 1/4 cup to measure out each pancake. Try to only flip once or twice so they do not fall apart.

Optional Syrup: I mix organic maple syrup /agave nectar with frozen (heated so they give juice) organic berries and sliced banana to top these pancakes off.

Although this may seem like a lot of work they are well worth it and gave me enough energy to hit the farmers market and go for a quick surf lesson in the afternoon!

Food is Fuel!!

– Gabby