Blood Red Oranges

I had no idea that different oranges had different benefits ... I mean aren't they famous for fighting colds, tasting sweet and looking pretty on your plate?  Last week I was fortunate to have lunch with a dear friend of mine who mentioned how she uses them so I picked some up on one of my runs to the market.

So here's the deal on the benefits:  they are grown in the volcanic soil of Mount Etna in Sicily and have high levels of antioxidants.  Their pigment (see pic below) is also the same found in blueberries that ranks high in antioxidants.  Anthocyanins are the natural compounds that are known for their antioxidants, anti-inflammatory properties, the ability to fight disease that comes with age, keeping LDL cholesterol from accumulating, preventing heart disease, cancer and diabetes.  Wow!  The list goes on ... Vitamin A does the job of keeping our retinas and skin healthy and the Calcium keeps our teeth and bones strong!  Although regular sweet oranges have benefits, they are not as nutritious as these blood red varieties.

So, once again there are all these facts (that I am terrible at recalling) that push us to eat colorful food.  No need to know why exactly you should be trying them,  just try to get color on your plates!   After the long winter most of us have endured, start introducing one new color a week if you can!  If you have young athletes and your Spring season has kicked off,  just put a plate out on the counter ... enjoy!

Wishing you much color this week!!
Krista

Nutrition in the News!

World Cup Brings Nutrition into the News

 

Refueling Athletes Getting Attention!

I am always THRILLED when the basics of how athletes should eat gets some attention!

If athletes (and their parents) invest so much, just to play the game - the equipment, the training, the traveling, the sacrificing of many other things - why not consider what is being put in the "fuel tank?"

US Head Coach Jurgen Klinsmann talked about "The 10 Nutrition Rules to Follow" in an article in January 2012 on US Soccer.  Basic common sense rules, but sometimes when the rules come from someone other than the parent, kids will heed the advice!

As our kids play their summer tournaments, keep in mind these rules and remember it's not just game day that matters.  Keep eating the rainbow in your house, keep well hydrated, rested, eating lean protein, healthy fats, eat smaller meals more frequently, post and pre-workout meals matter, breakfast everyday, limit processed foods, and if needed, supplement wisely.

If the U.S. head coach gets his team to eat well, maybe we can convince our kids that burgers and fries before games are just not going to do it for them!

Here are his rules for you to share with your kids ...

The 10 Nutrition Rules To Live By

1. COME BACK TO EARTH: Choose the least processed forms of food such as fruits, veggies, whole grains and high fiber carbohydrates.

2. EAT A RAINBOW OFTEN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.

3. THE LESS LEGS THE BETTER: Include a LEAN protein source with each meal.

4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.

5. EAT BREAKFAST EVERY DAY: When you eat within 30 minutes of waking up, you jump start your metabolism. This gives you more energy to get your day going.

6. THREE FOR THREE: Eat smaller portions more often, spread evenly across the day. No excuses – you should be eating 4-6 meals/day! Aim for all three macronutrients (carbs, protein, and fat) every three hours for optimal fueling.

7. STAY HYDRATED: Dehydration = Decreased Performance. Drink at least three liters of non-caloric beverages (water/green tea) every day.

8. DON’T WASTE YOUR WORKOUT: Have a post-workout recovery meal or shake that combines both carbs and protein immediately after your training.

9. SUPPLEMENT WISELY: Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement into your daily routine. Create a smart supplementation program that improves your performance without compromising your health or draining your wallet. Before you take any type of supplement, make sure to check in with your doctor or registered dietitian.

10. SLEEP: Aim for eight hours of sleep. If you can’t get eight hours daily, consider power naps when you can. The body recovers and repairs best when it is sleeping.

And to finish off …

The 80/20 Rule: Each meal and snack is an opportunity to fuel your body optimally. Choose the foods that are best for you 80% of the time and incorporate some of those foods that may not be the best, but are your favorites, 20% of the time!

Have a fantastic night!  Happy Watching!
Krista

One Grande Caramel Frappucino = 6 Krispy Kreme Donuts

Cool Drinks ...

Got your attention?

Ok, I love, love, love iced coffee right around this time of year!  Apparently it is the trend of the season with all ages, especially highschoolers (is that a word?)  who carry around their Starbucks or Dunkin' Donuts cups as an accessory lately!

I remember that age well.  You didn't have to worry about too much as far as what you were eating until you realized you were starting to stay poofy ... not a skinny little kid like you used to be.  Right?  Fast forward to the nineties and everything went to fat free.  Remember Snack Well cookies?  OMG.  Loved them.  Thought I could eat them and not get fat because, you know, they're fat free right?  Lol!  Anyway, I digress.  I do have a point to this post ... hang on.

So these blended drinks are big sellers now.   Just wanted to share a secret they're not telling you unless you look up the nutritional info (which is available if you look).  If you buy a Grande Caramel Frappucino (that's only 16 oz) topped with whipped cream and caramel sauce you would be taking in the equivalent of 6 Krispy Kreme donuts!  Six donuts in one 16 oz drink!

That is actually 64 grams of sugar!  Click here for details!

That is equivalent to 16 teaspoons of sugar!

Dunkin' Donuts also has info available on all their drinks.  Click here for  the 16 oz Vanilla Bean Coolatta.  Unfortunately it has 87 grams of sugar! 

Which is over the daily recommended amount of sugar we should be taking in by 40 - 50 grams!
 Again, don't hate me.  I say have your treat every once in awhile.  Just remember you could easily cut the sugar by going plain jane ... get a plain iced coffee and add your own sugar.  One teaspoon is equal to 4 grams.  The syrups they are using to flavor these blended drinks are filled with ingredients you cannot even pronounce.  My rule is:  if you cannot pronounce it, don't eat it.  
*See list at bottom

If you had one of those fancy drinks every day for a week, you would be consuming 448 grams of sugar over 7 days.  That is 112 teaspoons of sugar in a week or 1792 calories just in sugar alone!

If you're trying to stay healthy, trying to keep yourself from being a slave to sugar, do your body a favor and make your own.  It's easy, much more affordable.  I'm not getting into the "light" versions available but you can check out the list below.  That scares me.  Eat and drink real food that you can pronounce.  Simple. 

Light Coffee Frappuccino Syrup (US version): Water, sugar, Erythritol (E968), Natural Flavors, Salt, Carageenan (E407), Xanthan Gum (E415), Maltodextrin, Preservative: Potassium Sorbate (E202), Citric Acid (E330), Reb A, Color: Caramel (E150d, E150b) Contains Milk & Gluten!

We all know how we are eating too much sugar ... and how type 2 diabetes is growing at about 8% partially due to obesity.  Let's do ourselves a favor and get the added sugar out of our diets now before it ends up costing more than that $4.00 a cup. 

Off to take advantage of the sunlight and get some of the vitamin D out there!
Have a beautiful day!
Krista

Clean Eating!

Do You Know What You're Feeding Your Family?

Dirty Dozen and Clean Fifteen 2014 Guide

So, if you're like me you know you're supposed to stay away from pesticides right?  You wouldn't want to give any kind of poison to your family if you could help it.  Sometimes you have to pick your battles.  I am always questioning EVERYTHING I buy for my family as I just have a tough time accepting what big companies put out there.  I just want to know what we're eating!

Here is a great list to keep with you if you are interested in keeping your tribe free from pesticides.   The Environmental Working Group has released its 2014 edition of the "Dirty Dozen and Clean Fifteen" guides to pesticides on produce.

Unfortunately apples still top the list of pesticide heavy produce.  They've been at the top since 2011.  Find a place to get your apples organic.  My favorite place is BJ's as the cost is low and they actually are in great condition.  The cleanest produce on the list is avocados with the least pesticide residue.  Yay!  Love avocados!!

EWG tests conventional produce to let consumers know what we aren't being told by the Environmental Protection Agency ... pesticides are a risky thing to eat!

"Every sample of imported nectarines and 99 percent of apple samples tested positive for at least one pesticide residue,"  EWG notes in their report.  And potatoes contained more pesticides by weight than any other food tested.  "A single grape sample contained 15 pesticides.  Simple sample of celery, cherry tomatoes, imported snap peas and strawberries showed 13 different pesticides apiece."

Dirty Dozen                                               

1.  Apples
2.  Strawberries
3.  Grapes
4.  Celery
5.  Peaches
6.  Spinach
7.  Sweet Bell Peppers
8.  Nectarines (imported)
9.  Cucumbers
10.  Cherry Tomatoes
11.  Snap Peas (imported)
12.  Potatoes
(Kale and Collards and Hot Peppers are included on this list as well although they aren't official as they don't meet traditional EWG list criteria, they are frequently high risk for contamination)

Clean Fifteen

1.   Asparagus
2.  Avocados
3.  Cabbage
4.  Cantaloupe
5.  Cauliflower
6.  Eggplant
7.  Grapefruit
8.  Kiwi
9.  Mangoes
10.  Onions
11.  Papayas
12.  Pineapples
13.  Sweet Corn
14.  Sweet Peas
15.  Sweet Potatoes

A general rule to keep in mind when figuring out what is higher risk for contamination is to look at the outside of the produce.  If it has a tough covering, it's usually safer (mango, pineapple, eggplant).  If you eat the skin it usually has a good chance of having more pesticides (strawberries, apples, blueberries, leafy greens).

Hope this helps you next time you are wondering if it's worth buying organic!

Krista

Cookie Dough Part II

So, this is what's trending in my house these days ... no bake cookie dough.

I know, not what you expect from a serious veggie fan but everyone needs their dose of the sweet stuff, especially good when you make it yourself and you know what's in it!  Even better when you feel like the sweet tooth is satisfied but you haven't over-indulged!

I have a rough time with those gourmet jelly beans this time of year!  It seriously brings me back to my days as a sugar junkie ... but this time I enjoyed just a few and put them away.  And I haven't gone back.  They're in my line of vision ... and I am ok with that :)  Bring on the Peeps!  I could care less about them but my family ... they would inhale them if I kept them around! 

Ok, so this recipe is super easy and will keep you happy without too much in the empty calorie department.  I swear no one in my house even thought there were garbanzo beans in these!

No-Bake Chickpea Cookie Dough

prep time:  10 mins
servings:  20

Ingredients:
 1 cup of canned garbanzo beans/chick peas
1/2 cup natural peanut butter
2 Tablespoons agave nectar
1 1/2 teaspoons vanilla extract
1/2 cup chocolate chips

Directions:
Blend chickpeas, peanut butter, agave nectar and vanilla in a blender.  Empty into a bowl and fold in chocolate chips.  Roll into desired size.  Keep covered in refrigerator or freezer to keep fresh.

note:  if you are using natural peanut butter ... you may want to thin the dough with about a tablespoon of warm water.  It will be much drier than if you use a conventional peanut butter with added oil.  If you use a peanut butter such as Skippy Natural it will be easier to combine.

*recipe from allrecipes.com


Enjoy!
Krista

Nutrition Facts
Servings 20.0
Amount Per Serving
Calories 88
% Daily Value *
Total Fat 5 g	7 %
Saturated Fat 2 g	8 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 g	0 %
Sodium 29 mg	1 %
Potassium 24 mg	1 %
Total Carbohydrate 9 g	3 %
Dietary Fiber 1 g	4 %
Sugars 6 g
Protein 3 g	5 %
Vitamin A	0 %
Vitamin C	0 %
Calcium	0 %
Iron	7 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Spring Sports in the Air ...

What a long, long season it's been ... 

way too long in my book but I hear the birds getting busy and see the sunlight  changing ... it's coming people!  Two weeks from today we have the official first day of spring!

If you're a mom of an athlete who plays a year round sport that is getting ready to get back to the fields, you may have an insane looking calendar looking you in the face right now.  For me, this week is kinda the calm before the storm.  Although it has been normally busy for the kids, it's going to get really challenging for them starting this weekend.

I'll be honest - I've been a bit on the lazy side this winter in regards to pushing the veggies at them every day.  I am ready now to get them fully loaded with more plants than they're used to as I see a difference in myself when I get lazy and don't get my plants in me!

Why am I posting about veggies and fruits?  The suggested amount for kids is 7-9 servings of veggies and fruits.  If they're endurance athletes the suggested amount is 13 servings or more!   That's a lot for most of our kids!  But here's the deal ... it is worth it for them to get these valuable phytonutrients in their bodies!  *see note at bottom

Kids who play sports demand a lot of their growing bodies.  The athletes who are playing back to back games are demanding even more of their bodies.  When the muscle cells are weakened because of excess physical demands, stress or emotional depletion, they are unable to absorb the oxygen needed to refuel and will not be able to perform the way they know they are capable of.  This oxidative damage is something that has been written about by the sports and science community for some time, but it is something that can be addressed with diet and nutrition.

 

So what's a parent to do with kids who are under lots of pressure to do well and feel like they are tired much of the time?

Fuel them up with some simple food that is not that hard to get ... at least those snacks between games that you might want to add to the bag of tricks they bring with them.

• sliced oranges, clementines
• apples 
• bananas
• cut up melon
• carrot sticks, celery or any other veggie they can pick at
• frozen grapes
• trail mix that is limited in chocolate
• raw almonds, sunflower seeds, pumpkin seeds
• strawberries
• yogurt with fruit
• string cheese and crackers
• plain pasta with a bit of olive oil and sprinkling of cheese 

You'll notice everything on this list is easily digestible.  There is nothing fried.  Just simple, easy food that will give their bodies energy with the added phytonutrients to help refuel for the next game. 

*note:  if your children are not getting the 7-9 plus servings of fruits and vegetables everyday, let me know.  I would love to let you in on the miracle whole food supplement we have used in our house for some time and love!  Capsules or chewables offer 17 different fruits, vegetables and grains every single day. 

krista_daley@yahoo.com

Here to a strong and beautiful spring!
Much gratitude,
Krista

We are so ready to say hello to spring!  

Chia Seed Pudding

Yesterday I posted my mean green coconut chia cocktail ... love it and love the powerful chia seed benefits!  It's incredibly easy to use and 1 tablespoon will get you six grams of fiber, three grams of protein and 2.9 grams of Omega-3 fatty acids!  Woohoo!

My mother saw my post and sent me what she was eating yesterday ... a Giada De Laurentiis recipe that I haven't had a chance to try but I do trust my momma! 


Chia Seed Pudding
4 servings

1 cup vanilla flavored unsweetened almond milk
1 cup plain low-fat Greek yogurt
2 T plus 4 t maple syrup divided
1 t vanilla extract
1/8 teaspoon of salt
1/4 cup chia seeds
1 pint of chopped strawberries
1/4 cup sliced toasted almonds

Whisk 1 cup vanilla flavored unsweetened almond milk, 1 cup plain low-fat Greek yogurt, 2 T maple syrup, 1 t vanilla, & 1/8 t salt. Whisk in 1/4 cup chia seeds. Let stand 30 minutes. Stir, cover & refrigerate overnight.

The next morning, in a medium bowl, toss 1 pint of chopped strawberries with 4 t maple syrup. Mix in 1/4 c sliced, toasted almonds.

Spoon the pudding into 4 glasses or bowls. Pour berry mixture on top.

Enjoy!
Krista

My momma and me at Phipp's Conservatory in Pittsburgh during my radiation :)

Mean Green Coconut Chia Cocktail

Happy Snow Day!

Ok, wah, it's snowing.  Again.  And there's no school.  No after school activities.  No games, meets, etc!  Truly beautiful out, however it does require shoveling.

Think of it this way ... it can be your workout today ... but you need fuel to get it done.  And a strong back or even better - some kids to help you out!  You know those young athletes that probably can't train today?  Give them a workout!

Here is a green drink to help you stay full for hours ... and help detox yesterday's Super Bowl eats.

Mean Green Coconut Chia Cocktail

1/4 cup coconut milk
1 small banana or 1/2 large banana (ripe is nice)
2 big handfuls of organic baby spinach
6-8 oz rice milk or other non-dairy milk
1 Tablespoon chia seeds
4 ice cubes
1 scoop of protein powder (I use a whole food based food drink)

• Soak your chia seeds in the coconut milk overnight - it will be a thick pudding consistency in the morning - not necessary to soak that long if you don't have the time ... but let it stand about 10 minutes to expand.
• Add mixture to your blender along with the remaining ingredients.  Thin with more liquid if necessary.

That is it.  Start your day with some serious good stuff and I promise you will feel happy!  Ok, maybe just a bit more balanced if you've had it with winter! 

Be Well!
Krista

Southern Greens with Green Apples, Cranberries, Goat Cheese and Toasted Almonds

Happy Friday Everyone!

Last night I decided to try tweaking my usual greens to include some fruit and cheese.  Here is a visual recipe for you!  I apologize, I really do not measure my ingredients ... so use your best judgement when trying these delicious cooked green recipes!  

As far as the greens, you can use whatever you like ... this was actually a bagged mix of turnip greens, chard, kale and I added some extra baby spinach.  

The fresh goat cheese was the kind that is covered with fresh cranberries ... yes, I love goat cheese and tried not to overpower the greens ... just three little slices that softened on the warm plate.

One last tip before I start my busy Friday:  if you have any leftovers, a great way to use them is to make a batch of quinoa for the weekend and add these greens to your bowl.  For me this is perfect because you get the protein from the quinoa, your greens of course, some fat from the cheese, almonds and olive oil, fiber from everything and a touch of sweetness to just make you say wow!

Have an awesome weekend!
Stay warm!
Krista

Tired of Spinach Salads?

I buy so much baby organic spinach to put in my green smoothies every morning!  I am addicted to getting my greens in early but I also have to feed the rest of the crew and they aren't doing green smoothies in the morning.  So I came up with an easy "formula," if you want to call it that, to get a pretty nice side dish on the table for dinner.

Here goes:

olive oil of some variety
greens  (yes, I do buy the already washed, chopped kind)
onion or garlic (or both)
vinegar or lemon juice (or both)
crumbled or grated cheese (optional of course)

You start out by heating your skillet and adding olive oil/extra olive oil/coconut oil or a combo of these. 

Saute chopped onion, add the garlic (if you want) and cook down until tender. 

Add your greens and let wilt (these are spinach, chard, turnip greens and mustard greens)

 Add in grape tomatoes if you're into a little sweetness!

Let cook down (it will reduce greatly!)

Add a sprinkle of sea salt and pepper, stir and remove from heat.

I love to drizzle a flavored vinegar over the top and garnish with either feta cheese or shaved parmesan.

That is it.  So easy ... and you get your greens in!

Pomegranate vinegar splashed greens!

 

 

 

 

 

 

 

 

 

So don't worry about following a recipe!  As long as you have an oil, greens, an acidic flavor and a mild cheese you have the recipe to try something new!

Enjoy!
Krista

Downtime Anyone?

Happy Snowy Tuesday!  

You must be reading this because you are not running your kids around...


Are you happily at home after school was dismissed early?  All sports cancelled?  Got your favorite show ready to watch later tonight?  I do ... I'm claiming the spot in front of the fireplace to watch my Downton Abbey I missed on Sunday night (not that the football we watched wasn't dramatic as well!)!

Here's some info to mull over about your kids who are home resting tonight instead of practicing.

Depending on where they are in the season, they can be getting overworked.  Injuries might be happening and immunity might be an issue.  If that is happening, read this little bit of info on oxidative stress.  If that's not happening, read on because you may need to fuel properly to shovel yourself out of your house later without injury!

Nutrition ... how does it help you recover?

• provides fuel
• heals damaged tissues

Simple right?  Your body (or your little thoroughbred's) breaks down microscopically each day and repairs with some rest and good nutrients.  Yay!
But what if your body isn't done repairing (not enough rest or nutrients) before it has to go out and do it again?  Yep, it starts to wear down and overuse injuries start to become painful.  Yikes!

When athletes work intensely without proper rest and nutrients, oxidative stress occurs.  It's basically like the exhaust from a car that is not cleared well when you rev your engine.  These will break down or damage tissues instead of building them back up again.  If this doesn't happen, free radicals are produced and need to be neutralized quickly by one of the body's enzyme systems.  This can work up to a point, and then the balance begins to tip to stress on the cells.  To make a long story short, the harder a body is pushed, the result is more exhaust and that leads to stress on the DNA, proteins, and lipids.  This in turn turns into muscle soreness, losing power, and poor training which eventually leads to chronic muscle damage, impaired immunity and eventually "burn out." 

Oh boy ... so what's an athlete to do?

I've always been a fan of eating a whole food plant based diet.  What I didn't fully understand was how great it was for recovery!  (Probably shoulda eaten better in our years of track and field Jen and Terri!  Those boxes of jello under the bleachers for "energy" were so much fun! We thought we were so cool!)   Lots of studies have been done to prove the benefits of this kind of diet and not to bore you with statistics, but honestly if you could simply add more fruits and vegetables with high phytochemicals (see list below) you could save yourself or your young athlete some time off from injury or illness!  These phytochemicals are only present in real, whole foods, not supplements.

Foods High In Phytochemicals: 

• broccoli
• berries
• pears
• turnips
• celery
• carrots
• spinach
• olives
• tomatoes
• lentils
• cantaloup
• garlic
• apricots
• onions
• seeds
• soybeans
• green tea
• apples
• cabbage
• brussel sprouts
• bok choy
• kale
• red wine

Here is simple link to explain what a phytochemical is:
http://www.fruitsandveggiesmorematters.org/what-are-phytochemicals

Hope that helps demystify "oxidative stress!"  

Here is my current view ... someone obviously worked hard today and stole my spot for tea in front of the tele tonight!

King of the Couch

Go Eat Some Fruits and Veggies before your Favorite Show!
(And did anyone notice red wine on the list?  Yay resveratrol!)  

Krista 

Simplicity Rules!

It is now 3 weeks into the new year and you know ... good intentions sometimes meet reality and well, unless you have someone holding you to your resolution (beside yourself), it can fade about now.

The best resolution to encourage all kinds of positive benefits in your body?

Eat simpler foods!

More fruits and veggies at every single meal ... not just once a day. 
Not just us grown ups ... Have you heard this one:

"This may be the first generation of children to have a shorter life expectancy than their parents."

There are so many children that are developing diabetes (they predict 1 in 3 children), started to develop hardening of the arteries, take prescription drugs on a regular basis, and are treating cholesterol with statin drugs already!  Yikes, that is crazy right?

How can we prevent this?

Eat like our grandparents may have eaten.  Farm fresh foods are key.  Yes, it is the winter here in the northern hemisphere but learn to find real foods in your food supply.

I'll give you one hint today (as I can write pages on veggies and how to get kids to eat them!):

Keep cut up veggies ready to put on a plate when your kids get home from practice or school today.

That is the best time to get them to grab foods that are maybe not as attractive when other foods are available.  Put them out and watch what happens.  They will eat them.

The more we can model eating plant based foods that are part of our everyday diet, the more your children will develop a taste for them.  Sometimes it will take a few times for a kid to even try a bite.  Don't give up.  Offer a variety and see what happens.  

It's a simple way to get those phytonutrients into our kids!  These phytonutrients are key in keeping everything running on schedule, preventing more colds and doctor visits and for those athletes out there, it is key in preventing oxidative stress and helping in recovery!

More on oxidative stress next time ... gotta get my daughter ready for soccer tonight!  The crock pot has done it's job and now I'm pulling out the big bag of frozen organic broccoli for some magic in the oven.  I never loved broccoli as much as I do now!  Roasting at a high temp is really easy and everyone loves it!

Be Well!
Krista

Kale Chips!

Food is Medicine for Your Aching Bod!

Happy Monday Everyone!

I know my muscles are currently stressed ... ok, they're not really stressed, I just went through a brutal massage ... known as a medical massage by some people.  I'm currently working with a therapist who is awesome and finds the trigger points of my lower back and neck to release the crunchy fascia and promote healing and better circulation.  When she's done with her treatment I am very thankful although I'm seriously starting to bruise as I write this.  It's been a long almost 4 years without full vision and my neck muscles have just kinda said, "She doesn't use us, so we're going to sleep!"   Boy, they have been asleep and kinda turned to fossils!  We're trying to wake them up!

I'm not a doctor but I do know it all makes sense how everything is connected.  Did you ever notice your neck pain and then feel it in your pinky?  Or maybe the pain behind your knee when your back is acting up?  Or the shoulder pain that makes your tmj kick in?  Stressed at work?  You feel it somewhere guaranteed.  Sometimes it's chronic pain, sometimes it's our young athletes dealing with overuse conditions that leads to inflammation.  Those poor shoulders can sometimes work too hard  when swimming fly or throwing pitches!

If you are an athlete or an athlete's mom (aka mommalete in my house!) there is a good chance you have had an issue with some chronic pain at some point.  I know we are also approaching that age where some of us are getting hit with the dreaded "A" word of arthritis! 

How do you deal with your chronic pain?  Do you take ibuprofen?  Heat?  Cold?  Topical ointments?  Chiropractic?  Acupuncture?  I've done all of this!  And then some!  I wanted to pass on the benefits of eating well for pain.  You heard me ... I'm pushing the rainbow again!  That is the rainbow of fresh produce along with some spices and tea.  Not only is it just plain healthy to eat for the sheer healthfulness of raw veggies and fruit, but there is definitely healing that is enhanced with certain foods.  In my quest to heal myself from chronic back pain I have found these foods do help:

Foods that Promote Healing

• pineapple:  there are powerful anti-inflammatory enzymes found in this fruit. 
• berries:  all kinds of berries are powerful!  There are lots of phyto-nutrient antioxidants that help control inflammation and enhance the immune system.
• green tea:  another antioxidant that helps detox and protect the DNA in your cells from free radical damage.
• beef:  look for grass fed beef as these cows are not fed the chemically laden corn that regular cows at your supermarket are fed.  Grass fed beef has less saturated fat and is rich in nutrients.  
• tumeric:  a spice used for chronic pain and inflammation; the compound in tumeric is called curcumin which is an anti-inflammatory.  You can cook with it or add a supplement made with curcumin to your daily intake.
• garlic:  we all have heard the benefits of garlic ... it is a vegetable that promotes healing with it's strong anti-inflammatory properties.  Use liberally when cooking!
• ginger:  this root has also shown to have anti-inflammatory properties;  it actually blocks the enzyme cyclo oxygenase which is what commonly prescribed pain medications use.
• cold water fish:  rich in omega 3 fatty acids which research has shown reduces pain and inflammation more effectively than prescription NSAID medications.  Make sure you know your source as polluted waters can yield fish high in metals.
• water:  we are 66% water so we need to continually replenish ourselves.  Chronic dehyration leads to muscle spasm and increased blood viscosity.  You can use the formula 1/2 of your body weight in ounces per day.  I like to drink water out of quart sized mason jars!  It's easy to keep track and I can easily get my 2 in each day!

Loving this loose leaf green tea with jasmine! 

Give it a try ... if you are looking to get more healthy foods into your diet anyway, this may be the motivation to get you going.  

Real food, less medications, more energy and good days!  Whether that be for you or your athletes, anti-inflammatory foods that fight free radicals and decrease inflammation are good for everybody.

Be Well,
Krista

Immune Boosting Time!

Yes, it's that time of the year again!  If you watch the news or have kids that may be showing signs of illness, you know the routine:  wash your hands, sleep well, eat well, take immune boosting supplements, try to relieve stress through exercise, the list goes on.  Sometimes that is not an easy thing to do ... even with all of your best intentions.

I have always been asked about which supplements are good for keeping immunity up.  There are many you can find in the health food store such as echinacea, royal camu, vitamin C, etc.  They are great, however sometimes I feel like the most important thing you can do for yourself and your family is simply to eat well.  Oh yes, love the rainbow spectrum that you can find in the produce aisle!  My husband actually went shopping with me for a New Year's Eve gathering we had last week, and he laughs at me because I am like a kid in the candy shop when I see beautiful produce!

  

Collard greens!

Here are a few nutrient dense veggies and fruits you should be stocking up on:  carrots, sweet potatoes, kale for your vitamin A boosts;  bell peppers, strawberries, kiwi, papayas, oranges, clementines (these go really quickly in my house), broccoli, spinach for your vitamin C boosts and swiss chard, collard greens, spinach and other dark leafy greens gets you a good dose of vitamin E. 

Kale with Lemon, Basil and Corn

I actually had help with brussel sprouts!  Yay Hannah!

If you are constantly fighting with your kids over eating veggies in the winter, I have found that by roasting them at a high temperature (425 degrees) with a nice olive oil and sea salt makes them nice and crunchy instead of mushy.  If you want to try this make sure you chop them into bit sized pieces to cook them evenly.  Kids generally don't dig mushy veggies!  I do this with carrots, kale, and broccoli often as we still have braces on in this house and raw veggies tend to break brackets, and poke wires out!  

Happiness in our kitchen ... the busiest room in the house!

Sophie making her famous sweet potatoes! 

Wishing you all a healthy start to 2014 with some new colors on your plates!

Krista

Coconut Sugar ... new addition to the pantry!

As I'm trying to get as much sugar out of our house (kinda hard lately with all the goodies and hot chocolate snow days!), I have stumbled upon another sweetener to share with you.  Coconut sugar is still sugar but it is a lower glycemic, unrefined sweetener that tastes great!  You might want to check it out if you're looking for a healthier choice in your coffee, or baked goodies. 

It comes from the flowers of Indonesian coconut trees!  Oh the images floating through my mind's eye!  Bryan and I went to Bali, Indonesia for our honeymoon many years ago and I fell in love with it!  The beautiful flowers, gorgeous fruits and veggies, fresh fish, snorkeling among the most colorful sea creatures, monkeys stealing our water bottles ... I digress ... the nectar of the coconut flowers is collected, boiled and ground into powder to create the tasty sweetener.

Just an idea for you as so many of us are trying to get rid of the refined sugars that saturate the shelves of our grocery stores! 

Enjoy!
Krista

Getting Yourself Back on Track

So I'm sitting here in front of my favorite spot in my house for winter ... took a quicker than normal walk with Karma as the next big snow storm approaches.  Toes are freezing ... but the cat is at my feet under my grandma's rocker and all is well.

 So are you ready to get back into some structure after the holiday break!  I AM!  As much as I really enjoyed time off with my family, it is time to get back on track.  I have been incredibly lazy and haven't been cooking the usual meals,  mostly waiting to last minute because I could ... not too many time constraints which is so unbelievably weird for us.  I have learned I don't function well unless I have to ... know what I mean?  So, as nice as it's been, I am ready to refocus on wellness and balance in the new year.

I am not one of those health nuts who doesn't enjoy Christmas cookies, traditional foods, like mashed potatoes, pierogies (been eating them since my gram made them every Christmas Eve), Swedish mulled wine (glogg), Prosecco at New Year's, and all the other desserts and apps made by my creative friends this season!  Enjoyed every single one of them!  Isn't that what we're supposed to do?  Enjoy the good stuff?

I do have some ideas for new foods to pass on as I know many of you are going through that "cleanse" mentality.  I personally don't cleanse.  If that works for you, more power to you, however my physical make up just doesn't dig it.  So, my alternative to traditional "cleansing" is to pull back the things that have taken me a bit off my center.

• Water ... make sure to get in enough to keep hydrated especially when it is cold out and we dehydrate easily. 
• Sleep ... getting back on regular bedtimes and wake up times ... especially the kids!
• Cut the refined carbs ... just get the remaining cookies and candies out of the house!
• Make sure my green drink is fully loaded with lots of greens, protein and chia seeds.
• Serve as many colors to my family as possible ... rainbow of fruits and veggies.
• Move in moderation!  Even if it is just a quick walk around the block!  Get the muscles moving for more energy!

Wishing you all a fantastic and healthy 2014!

Krista

 This is what I do when I'm not running around ... 

Take some time for you today!

Morning Quinoa Bliss

Hello Busy Parents!!

Just wanted to share this awesome breakfast idea with you!  Maybe you are SO ready to venture out of your comfort zone and try something different.  Maybe you're bored with your Cheerios!  Are you in need of a breakfast that keeps you full till lunch?

I've written about the benefits of the superfood quinoa earlier this fall ... bottom line for those not interested in nutritional facts:  it tastes good, is great for you, and can work as a versatile grain with just about any additions thrown in! 

If you're a busy mom,  you really do not have time to make this in the morning before the school rush begins.  Maybe you will try it this weekend.  Maybe you are reading this now after everyone has gone to bed and you want to prep it for tomorrow ... maybe you're just about passed out on the couch after a very long day and the kids uniforms aren't finished washing yet!  Whatever your reasons, if you are ready to start the day off with a meal that sets the tone for a productive day, you really should try this grain out!  I cannot stress enough how many people skip breakfast ... myself included some days!  When you start the day off in a deficit it just snowballs from there!  You know what I'm talking about right?!

Quinoa Breakfast Bliss

1 Tablespoon of coconut oil
1 cup of cooked quinoa
1 chopped apple
2 chopped dried dates
1 Tablespoon of slivered raw almonds
1/4 cup dried cherries or cranberries (or both!)
a drizzle of honey
a dusting of cinnamon

1.  Heat your fry pan to medium heat.  Add coconut oil.  When melted, add the chopped apple.  Cook until softened.  Add the dates, almonds, cranberries and/or cherries.  Cook until warmed through.
2.  Add the mixture to the quinoa.  Dust with a bit of cinnamon and a drizzle of honey.
3.  Enjoy! 


Here's to keeping your metabolic fire roaring and your energy blazing!!

Sorry, couldn't help myself from sharing!  This is Charlie.  He knows how to chill while I write!

Be Well,
Krista

Your kids eating your portion too?

If you're like me, sometimes by the time you sit yourself down at the dinner table,  most of the food has been claimed!  And you being the ultimate giving person ends up with less than everyone else ... right?

Makes you wonder if you are making enough ... or are they eating too much?

When it comes to protein requirements for growing athletes, there is a little formula that you can work with.  Of course it varies depending on age and sport ... so here goes:

• Take your kid's weight and divide it by 2.2 to determine kilograms.
• Children aged 7-10:  1.1 to 1.2 grams of protein per kilogram  
• (example:  Mikey weighs 50 pounds:  50/2.2 = 27.73 (let's round to 28 kilograms)  28 x 1.2 = 30.8 grams of protein per day.
• Children aged 11-14:  1.0 gram of protein per kilogram of weight

If you have a kid who plays a power sport you would want to increase their strength with adequate protein as well as an endurance athlete who is training and playing many hours at a time.

Although many athletes believe in "carbo loading" the day before their game/meet, they have to keep in mind that without some protein, they will not be able to convert the carbs to usable energy for their event.

A good basic meal to keep in mind:  lots of rice and veggies with some chicken teriyaki in the mix.

Please click this recipe from awhile back for a stir-fry recipe if you are in need of something easy and really, really good!!!

And so I'm off to watch a game daughter #1 is playing in ...
Wish I could be in two places at the same time to watch daughter #2 play her game!

Hope you have a fantastic evening wherever your kids take you!
Krista


When I begged my kids to please pose with me for a photo for a new book that will be coming out by the husband and wife team of Drew and Karin Rozell this is what I get to deal with:

Anyone else feel the joy?

I love them.

Even though they make me crazy.  

In Wellness,

Krista

Great Tool for Refueling Stressed Muscles

 

Happy Saturday!

What a week!

Back to school!

So reality is setting in for the next 9 1/2 months

Bring it on!

Just wanted to share a great product with you busy moms and dads of athletes that is being used in our house every night to refuel everyone's muscles, help with a nice sleep and keep bellies happy.  You can find it in a health food store, or order it online and it will last you a very long time!  If your family is training at least 5 days a week, you know there are days where you have to pull out the ice packs and set the timer to help them heal.  This will definitely aid in recovery. 

It's called CALM PLUS CALCIUM ... premium sports magnesium-calcium drink.

I'm not going to get into the whole blood-chemistry thing here but here's what it does for our athletes who are probably really busy this time of year, especially if they are playing for multiple teams at the same time:

"Natural Calm Plus Calcium is formulated to prevent a surplus of calcium robbing the body's vital magnesium supply and to avoid the symptoms associated with depleted levels of magnesium.  This premium formulation includes vitamin D, boron and vitamin C to facilitate the assimilation, distribution and utilization of calcium.  Natural Calm Plus Calcium is excellent for athletes and anyone who works out.  It assists in preventing muscle cramping and helps reduce lactic acid."

It's basically going to help them recover quickly and reduce muscle cramping and soreness.  There is a balance that needs to be maintained between calcium and magnesium and often times we are depleted in our magnesium levels which leads to a host of problems.  

Here is a link to explain it fully:  http://naturalvitality.com/natural-calm-plus-calcium/

The other benefit is it helps relax the muscles for a good night's sleep!  Love that!

Have an awesome Saturday!  

Krista

 

Summer simmering down ...

Good Morning Everyone,

Loving the sounds of crickets right now ... so quiet in the morning before everyone is up and moving.  It's getting close to that time of year where we go from casual everything to buckling up and strapping into the ride of back to school schedules.  I really really love summer ... and I know once that first day of school starts I will move forward.  But, this summer has been a fantastic one with lots of great memories!

Pine Island, Corolla

I was so thrilled to be out there with Hannah and the dolphins!  Total joy!

Yeah it was a flat week but somehow they always manage to get up!

OBX sunsets are my favorite!

Back to reality ... all the lists that we complete as moms for our kids going back to school in a few days here in NJ.  Yes, I have hit the school supplies, the clothes shopping lists, the appointments for haircuts, etc.  My focus is now on getting my menus in order again as I have been off my scheduled shopping and kind of "winging it" all summer!  I think Moms need to just "wing it" sometimes, but if you have athletes, busy kids, or just kids at all, you really should take this week to write out some menus for yourself to follow once the busy schedules kick in.  Believe me, it is sooo much nicer to wake up in the morning with a plan that you will follow for that day.  It allows you to focus on what you need to focus on ... whether it be your kids, your job, the run to Staples after the first day, etc!  You know what I mean.  Once your dinners are planned it allows you to stay grounded and roll with whatever distractions come your way.

Here's how I do it:
1.  Have a "team meeting" with your family once a season.  Ask them what meals they would like to add to your "list" that will rotate throughout the next few months.  Come up with ten meals that are simple enough to work, tweek as necessary and of course, be realistic for you!

2.  Get your shopping list set up for you to use each week.  I like to shop on the same day every week to keep everything in check.  Another bonus tip:  get yourself one of those apps to keep your staples in your phone to have ready every time you go to the store.  Update each week with the extras you need for those meals.

3.  Review the week after you know everyone's game times, practice schedules and put the meals on a calendar that everyone can see.  It is so nice to point to the calendar when they ask, "Mom what's for dinner?"  Really nice :)

4.  Enjoy the free time you now have!  I'm serious, just give this plan 30 days and you will never want to "wing it" again during the insane, busy times of whatever season you are currently in.

Let me know if you have any questions or ideas that have worked for you!

Enjoy this last week of summer!  Get your momma mojo on and plan these meals so you are ready to embrace the back to school frenzy!

Much love,
Krista