Goat Cheese and Date Salad

Freshly back from vacation and excited to share a new salad I discovered at Mod Market, a local fresh food eatery.  This is a great side dish or main dish with a twist.

Date-Salad_635851192470258724

Goat Cheese and Date Salad

4 cups fresh greens (mix of kale, spinach, green and red lettuce)

1 cup dates, pitted and sliced

1/2 cup goat cheese crumbles

1 cup pecan pieces

1 red onion, sliced thinly (optional)

2 cups fingerling potatoes*, cooked, sliced and chilled

Olive Oil

Herbed Balsamic Vinegar (or any flavored vinegar)

Mix all ingredients in a bowl, drizzle with olive oil and balsamic Vinegar and chill until ready to serve.  Serving size 2 handfuls.

* cooking potatoes: place fingerling potatoes in 2 cups of boiling water with a pinch of sea salt.  Boil gently until soft and cooked through.  Rinse with cold water in strainer and chill until cool to the touch.  Slice and top with sea salt and pepper.

 

Lactic Acid and Cancer Growth

This week, new research was published linking lactic acid levels in the body to cancer growth.  Inigo San Millan, an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado published this study.  The twitter headline read: “Lactate May Be Key For Cancer Development.”  The full article is here: https://academic.oup.com/carcin/article/38/2/119/2709442/Reexamining-cancer-metabolism-lactate-production

My first thought, being an athlete, was is the lactic acid that my body produces when I exercise hard going to encourage cancer to grow in my body?  This is NOT the case.  This research specifically measures the amount of lactic acid surrounding cancer cells.  Here are some important points to consider:

  1. Based on what we know today, when you participate in regular vigorous exercise, your muscles produce lactic acid as a by product of glucose breakdown used to fuel your body.  When lactic acid is present, your body is very efficient at breaking down and removing from the blood stream.  These are short term bursts of lactic acid and are usually broken down quickly as well.  The more active you are regularly, the more efficiently your body rids itself of all lactic acid.  Exercise is a protective measure to rid your body of lactate.
  2. Cancer cells encourage an acidic environment around them to most likely protect them from immune system attacks and to keep the area around them conducive to growth.  This lactic acid is different from the byproduct of glycolysis breakdown when exercising because research suggests this type of lactic acid may be produced by a cancer cell.
  3. Cancer cells are complicated.  Science is constantly finding new ways to help us battle them.  We all carry abnormal cells in our bodies.  The key is, a healthy immune system is excellent at singling these cells out and eliminating them.  We just need to nurture our immune systems with good health and regular exercise to give it as much strength and resilience as possible.  A good first step to good health and cancer prevention.

 

ref: http://trainright.com/lactate-cancer/?utm_source=CTS+Newsletter&utm_campaign=ae9903888c-EMAIL_CAMPAIGN_2017_05_13_lactate_cancer&utm_medium=email&utm_term=0_9d08d48022-ae9903888c-106337343&mc_cid=ae9903888c&mc_eid=1dc3c8007f

100+ oz. a day!!!

what-color-is-your-pee
 

Thought this little diagram would bring this message home.  Why in the world should you drink 100+ oz. of water a day?  So many reasons, so go grab a glass of water and read on….

1. It keeps your body functioning the way it should. Our bodies are composed of about 60% water – over HALF of your body weight. Essential bodily functions such as digestion, circulation, absorption of nutrients, and the maintenance of body temperature are all affected by your hydration level. Without the proper intake, your body has to determine which function to perform poorly. Don’t make your body choose.

2. Water keeps your muscles from fatiguing too quickly. Your muscles are made up of millions of cells, which when deprived, can result in performance loss and electrolyte imbalance. We eat for the training we do so why not hydrate for it as well? Hydrating while working up a sweat will keep you in the game for longer and with more strength.

3. Water improves elasticity EVERYWHERE. That’s right! In case you didn’t catch that, improved elasticity all over your body. If you want your skin to look supple and bright, drink more water. Dehydration causes your skin to look dry and wrinkled – WHO WANTS THAT?! Not us. Drink up and you will start to look fresh.

4. Water keeps things…..moving down there. It keeps your kidneys and gastrointestinal tract functioning as they should. These organs are critical to our health and when they aren’t given the proper amounts of fiber and hydration, they start to shut down. You’ve heard of kidney stones and constipation. Yeah. Although nothing will trump your genetics (some people are just prone to digestion issues, no matter their H2O intake), drinking enough water will definitely lower your risk for both.

5. The BEST reason to drink water?! It aids in fat loss. It’s not new news that drinking enough water keeps us full and satisfied between meals. When you THINK you’re hungry, you might actually be dehydrated. Drink a glass of water to find out. If you are still hungry after those 8oz of clear goodness, then go for the snack. I find I’m almost ALWAYS thirsty when my belly says time for something sweet. Your body knows best but our brains trick us into thinking we should eat more.

Cheers to peeing clear all day!

content supported by fatlossfoodies, modified by eatlivefit.net

Dinner Tonight: Spicy Garlic Shrimp with Cauliflower Rice

Love the simplicity of this dish not to mention the taste!! It’s on my table tonight for dinner.

Yep, Cauliflower rice is the “new” rice.  No need to add a cheesy sauce to cauliflower any longer, just substitute it in for rice in your favorite dishes.

Spicy-Shrimp-Cauliflower-Rice-CleanFoodCrush

Spicy Garlic Shrimp with Cauliflower Rice:

recipe by: cleanfoodcrush.com modified by eatlivefit.net

Ingredients:
Makes about 3 servings

  • 1 lb. shrimp
  • 1 Tbsp. avocado oil, or olive oil + an extra tsp.
  • 1 head cauliflower, grated (can buy this already prepped for you in most stores now)
  • 4 cloves fresh garlic, minced
  • sea salt and pepper to taste
  • 1 tsp chili flakes
  • 3 cups fresh chopped kale

Directions:

  1. Heat 1 Tbsp. of oil in a large skillet over medium-high heat.
  2. Once hot, add the shrimp and cook for 1-2 minutes on each side until cooked through. Season with salt and pepper and set aside on a plate.
  3. In the same skillet and a drizzle of olive oil, garlic, kale and sauté until softened. Add the cauliflower rice, chili flakes and season generously with salt and pepper.
  4. Stir fry for about 5 minutes, then add the shrimp back to the pan and cook for about 1-2 minutes until reheated.
    heart emoji❤Rachel

Banana Bread Nut Ball Snack

Brought these to class last week to share after our workout.  Many of you asked for the recipe.  Easy snack that tastes like banana bread.  Gluten and dairy free.

 

Banana Bread Nut Ball Snack

Ingredients:

3 large dates, pitted

3/4 cup walnuts

1 Tbsp. nut butter of your choice (peanut, almond, sunflower, etc.)

2 Tbsp. coconut flour

1/4 tsp. vanilla bean powder or extract

1 VERY ripe banana

Optional – cacao or cocoa powder or dried unsweetened coconut flakes (to roll at end)

 

Directions:

Pop all ingredients in a food processor and combine until a dough forms.  If too sticky, add a tsp of water or almond milk to soften into dough.  The mixture should not be so dry that it crumbles when you try to roll into small ball sizes.  However, not so wet that if is too sticky to form into ball shape, if so, add a tsp more flour.

Use a tsp to measure out small balls of dough. Using hands, roll each into a small ball shape.  Optional and recommended, roll each ball in coconut flakes or powder to add flavor and keep them from sticking to each other.

Place in freezer in small container to harden up completely, aprox. 30 minutes.  Store in air tight container in refrigerator until ready to eat.  Will stay fresh up to 2 weeks.

These are great for bike ride snacks.  If planning to take them along, keep them in the freezer rather than moving to fridge.  Pack them in plastic bag and they will be cool when ready to eat.

Serving size: 2 balls

recipe by: that sugar film modified by eatlivefit.net

 

Emotional Eating Explained

Was reading this article today and just had to share because I know several of you struggle with emotional eating.  NAFC published this article describing the struggle and providing solutions to manage it.  Check it out…

“Understanding Emotional Eating

Emotional eating is a learned habit that is so prevalent in today’s high stress, fast-paced world. Many of us, whether we are willing to admit it or not, experience this to varying degrees. Food should be comforting, soothing and healing; it should fuel and nourishment to our bodies. This holiday season, drop the dieting mindset. When we embrace the dieter’s mindset, we make food the enemy, and we make ourselves prisoners of food. Understand that it’s acceptable to feel when we eat. For example, the mere thought or suggestion of delicious foods produce saliva in our mouths tricking the body to feel hunger. Rather than reaching for the easiest, processed, carbohydrate-rich, manufactured food, consider a good-quality protein shake or raw food bar. This is much better than skipping a meal.

1 Way to Face Your Craves

Do you ever wonder why we experience cravings? Do you sometimes feel like a slave to your cravings? Don’t fret. You’re not alone. NAFC Nutrition Coach explains that cravings are not only common; they happen for a reason. Usually, cravings tell us that physiologically, something is out of balance. Cravings can be a sign that you may be experiencing a hormonal imbalance. They are oftentimes an indication that a physiological or emotional void needs to be satisfied. So what should we do when we notice these signals? Pay attention! If you’re in a time crunch, reach for the power of protein. Be sure to take the time to watch for patterns of thought, feelings and sensations that might arise from eating certain types of foods, especially sugary or fatty food choices. If it’s something you must have or cannot live without, then that is probably not a good food item to keep in your house. How can we healthily satisfy these urges?

Pro Tip:

Always have ready protein and healthy-fat snacks available. Healthy, great-tasting examples include raw nuts, beef jerky, Perfect Foods, Kind, or Lara bars. Look for minimally-processed, gluten-free options. Go the extra mile and look for labels that say ‘Non-GMO’.

No matter the season, don’t battle your cravings; listen to them. Listen to understand their root causes and you won’t need to fight them; you’ll only need to appropriately address them. Start by asking your body what it needs, then fuel and nourish it with what it needs. Remember to apply moderation, variety and frequency.

6 Mindful Eating Pro Tips

Practicing mindful eating habits start in your mouth. Many people don’t realize that digestion starts in the mouth. Also, breathe applying focused awareness and attention, and eating can become a form of meditation. Here are a few more tips to help you eat more consciously this season. Apply these easily accessible tips and reduce the likelihood of digestive issues and body fat storage:

  • Chew slowly. Remember digestion starts in the mouth

  • Place your fork down in between bites. You’re less likely to eat too fast

  • Notice the texture of the food in your mouth

  • Notice the consistency and the temperature of foods. Savor the variety of flavors

  • Observe the motion in your jaw muscles. Are they tight or relaxed?

  • As you swallow, notice how the food makes you feel. Yes, emotionally too.

 

Freeing yourself from cravings and emotional eating patterns start with you. So, as you savor each bite this season, reflect upon these smart eating strategies. Share them with friends and family. As you practice chewing mindfully, breathe in healthy change. You’ll become more aware of your relationship with food, cravings, and emotional eating habits when looking for patterns, reactions and feelings. Look within. This New Year, focus on being the best YOU, rather than an unrealistic you. Free yourself and drop your focus from weight and you’ll gain a healthier focus on YOU! “