Natural Moisturizers for Glowing Skin

Summer and What TrueWellness Means

Every year on the summer solstice is my favorite festival: Sierra Nevada World Music Festival.

Four full days of camping, sunbathing by the river, dancing barefoot, connecting with my dearest friends, and losing myself to the heavy bass of live music: all important non-food related parts of #truewellness.

Enjoying, doing whatever you do to feel free, and connecting deeply with others - these are all examples of, in my opinion, what it means to be truly well and balanced. I give a lot of energy sharing and guiding on food, but relaxing, having fun, and social connection are not to be underestimated. So if you’re stressing or worrying about eating the “right” foods to feel your best, just know that sometimes it’s not always about the food.

Natural Moisturizers

I always come back from SNWMF sun-kissed and ready to wear summer clothes. Bare shoulders and legs means a little extra love for my skin.

Here are my favorite natural moisturizers to keep that golden summer glow:  

Coconut Oil: By far my favorite! Most of you probably already have coconut oil in the kitchen, so put some in a jar to keep in the bathroom too. This oil can be used for almost anything - eating, cooking, for your hair, skin, or even for moisturizing your wooden cutting board. When buying coconut oil to eat or cook with, choose extra-virgin, as it is less refined. For use on your skin, you can save a few bucks by buying refined coconut oil and still get all the moisturizing benefits.

Almond Oil: if you don’t want to smell like coconuts, try almond oil. I like to place almond oil on skin that is still wet, as I find it helps spread and absorb easily. Both almond and coconut oil are great to bring poolside or to the beach as a natural tanning agent (of course if you have fair skin, apply after sunscreen!).

Rosehip Seed Oil: allow yourself some luxury with this beauty-enhancing oil! I love this for my face and use it as part of my bedtime routine. Rosehip seed oil has been used for centuries and is often used in many natural skin care products. It’s harvested from the seeds of rose bushes and full of antioxidants that can help with dark spots and fine lines. Cold-pressed organic rosehip oil would be best, but make the best choice for your budget.

There are tons of other natural oils out there, but these are just the ones in my bathroom right now. Which oils do you use?

From Sugar Bomb to Balanced Meal: Smart Smoothies

Smoothie bowl topped with strawberries, bee pollen, hemp seeds, chia seeds, and quinoa puffs 

First, a story: 

Several years ago, I worked as a Vitamix demonstrator.

If you don’t already know, a Vitamix is a brand of high powered blenders. Vitamix machines have the same horsepower as a lawn mower, and sell anywhere between $400-$700+.

At the time I had this job, I was eating a high raw/vegan diet, and green smoothies were part of my daily regimen. Because of this, I was a great salesperson and could talk to people for DAYS about different ideas for smoothies.

But as  I shared my ideas, something interesting happened: I realized my idea of a healthy smoothie was completely different than that of the general public.

Chocolate smoothie bowl with raw cacao nibs, coconut flakes, and gluten-free coconut granola 

People would show me what they had in their carts, or tell me what smoothie they had that morning. Their creations were often concoctions full of fruit and juice, PLUS MORE SUGAR, often in the form of agave nectar.

While many people have the best motives for making a smoothie, their well-intentioned morning shake often ends up with more sugar than a bowl of Lucky Charms cereal (~15 grams/cup).

Problems & Solutions 

Here are some of the problems I’ve noticed with most smoothies, as well as solutions for how to ensure your smoothie is as nourishing as you intend it to be:

Problem: They’re Sugar Bombs. Typically, smoothies blend together multiple fruits, and some even use juices, sweetened yogurt, or sorbet. While fruits can be a healthy part of one’s diet, too many together can be too high in sugar for a single meal. What intends to be a health-promoting meal, quickly turns into the worst nightmare for your blood sugar, leaving you hungry just two hours later and wanting more sweet foods.

Solution: Stick to just one fruit. I love any berry, especially blueberries ( 1 full cup). And if you normally put a piece of fruit + a banana, try replacing the banana with a peeled zucchini or ¼ avocado. Both will add the creaminess you’re looking for. Additionally, if you want creamy goodness without the sugar, try some full fat plain yogurt/greek yogurt. Or try mango, as it also mimics the texture of banana and adds plenty of sweet flavor.

Problem: They’re imbalanced. Since smoothies are based on fruits and other sweet bases like orange juice or apple juice, they’re super high in carbohydrates and sugar, with almost no whole food protein or fat. This means they spike blood sugar and leave you hungry (which often means eating a lot more at your next meal, craving foods that will fill you up like pizza or burritos, or wanting sweet treats).

Solution: Incorporate healthy fats. Healthy fats help to trigger satiation. That’s why some people who eat a non-fat smoothie (or who follow a non-fat diet) can be hungry only 1-2 hours after eating. The fat is what keeps us full, signaling to your brain via the hormone leptin that you’re satisfied and don’t need to eat anymore.

Additionally, the valuable nutrients found in fruits/vegetables are fat soluble, meaning they need to be coupled with a fat source in order for our bodies to actually absorb them. So, if you’re loading your smoothie with kale and spinach, but there’s no fat to help absorb their nutrients, you’re not actually getting the vitamins and minerals you want. Fat can also regulate blood sugar balance, so that the naturally occurring sugars in fruits are released slowly into the bloodstream for more even energy.

Super green no-fruit smoothie with MCT oil for optimal nutrient absorption 

My favorite whole food fats to add are avocado, hemp seeds, almond butter, coconut oil, coconut butter, or MCT oil.

Problem: Digestion & Absorption. Since smoothies are liquid and eaten on-the-go, they’re often slurped down too quickly.

Solution: CHEW! All foods, (whether juice, smoothie, solid foods) need to be chewed well in order to be digested and absorbed by the body. Digestion begins in the mouth. Chewing promotes the release of salivary amylase (which breaks down carbohydrates) and lingual lipase (which breaks down fats).

Chewing also sends signals to your body that it’s time to rest, relax, and take in some nutrients. The body should be in parasympathetic mode, i.e. “rest and digest” mode (so drinking your breakfast while on-the-go while driving in traffic isn’t ideal for a meal).

To encourage chewing, try eating your smoothie out of a bowl, like a soup. Adorn your smoothie with some crunchy toppings like cacao nibs, toasted coconut flakes, sunflower seeds, chia seeds, bee pollen, or some whole pieces of whatever fruit you were using. Enjoy the texture, and slow down. You may have to wake up ½ an hour earlier to eat breakfast in this way, but your body will thank you with better nutrient absorption and more satiation.

Smoothie bowl with white chia seeds, cacao nibs, coconut flakes, and bee pollen 

Try This: Create a Meal Ritual

Meal rituals can be simple - adding fresh herbs awakens the senses. Watermelon plus mint and mint water 

Food serves many purposes; as comfort, to celebrate, or for bonding. I love a great meal with friends or family, when the focus is about enjoyment and connecting.

But there can be a darker side of using food for purposes beyond fuel for our bodies. Food can easily be used as a distraction, dealing with stress, or for filling an emotional void. And in most cases, the types of food desired are not typically fish and steamed vegetables, but rather sweets or salty foods that are neither health-promoting nor energy-giving.

Try This: Create a Meal Ritual

Creating a ritual - whether with a snack or full meal - can help to bring back the true purpose of food as nourishment. A meal ritual can help bring attention to your body, and allow yourself to come into parasympathetic mode, or “rest and digest” mode. In this state, your physical body is best able to break down and absorb food. Mentally, it can remind you to be present, and enjoy your food.

You can create your own meal ritual with something as simple as taking a deep breath before eating. What exactly you do isn’t as important as doing it with intention. Here are a few other practices you can consider when creating your own meal ritual:

eat outside and allow nature to bring you into parasympathetic mode

• Say one gratitude
• Turn off or remove all electronic devices (TV, cell phone, computer)
• Remove any other stimuli - even an innocent good book or magazine
• Light a candle
• Use a real plate
• Set out a placemat and silverware
• Take 1-3 deep breaths before picking up your fork
• Recite a prayer
• Make your food look beautiful, how you would for a guest
• Set your timer for 1 minute to simply look at your food and smell the aromas
• Eat outside in the sunlight and take a moment to feel the warmth on your skin

Personal Benefits

Personally, having a meal ritual helps me feel satisfied after eating. My meal ritual allows me to hit the pause button and come to present moment awareness. When I take the time to slow down to really chew and taste my food, I’m able to fully enjoy it.

On the flip side, if I don’t slow down, I often find myself eating mindlessly (while trying to work at the same time), and before I know it, the food is gone. I’ve then missed that time to check-in with myself, and I’m still looking for something else to satiate my mind or calm my anxiety.

I’ve also found meal rituals to be helpful for emotional eating. I have a tendency to eat when stressed, walking to the kitchen when something feels hard to do. Before practicing mindful eating with a meal ritual, I would just keep going back for more and more snacks, eating an entire bag of something, with little progress on whatever stressful task, and now dealing with guilt and frustration. Now, even if I decide to have a snack as an emotional pacifier, if I take time to enjoy it and give it my full awareness, the ritual brings the space I need to just relax.

What I do

When I first tried doing a meal ritual, it felt a little awkward because I often eat alone. I felt like I needed to have something to do or something to look at so I wouldn’t be lonely. With practice, though, I’m now quite comfortable turning all my attention to myself and my food.

My meal ritual consists of two things: saying a gratitude, and removing my cell phone. I try to say a gratitude about something simple and specific, like how thankful I am that my partner does laundry, or how amazing it was that my friend from the east coast called me out of the blue. I then try to chew, really chew, and just taste. If you experiment with chewing, you’ll find that the taste changes a bit as the salivary enzymes begin mixing with the food.

When I eat with my partner, we say a sweet little prayer. The prayer comes from his side of the family, and my favorite part is the ending “ommm” (“om” like in your yoga class).

Earth who gave to us this food

Sun who made it ripe and good

Sun above and earth below

Our loving thanks to you we show

Amen

Blessings on our meal

Our family and our friends

Peace on earth

Begins at hommme

Other Resources

Thich Nhat Hanh’s How to Eat offers small meditations on mindful eating. Keep this little book by your table and read a page before a meal.

Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen Bays, MD, is a more in-depth guide on how to implement mindful eating.

Beet & Blood Orange Salad

Liven up your next potluck gathering with this brightly colored salad! The deep purple and red from the beets and blood oranges are perfectly highlighted with the white from shaved fennel. Throw in some pink grapefruit and garnish with the fennel stems for an eye-catching, vibrant dish! 

Nutritional Highlights

Beets are excellent for the liver as they stimulate the detoxification process. Betacyanin gives beets their stunning pigment, and is also a great cancer-fighting agent. The fiber content of beets is also excellent for optimal bowel function and cholesterol levels. Although not nearly as sweet as the root, beet greens are edible and offer comparably higher amounts of calcium, iron, vitamin A, and vitamin C. 

Fennel is a star among herbalists, due to it's many healing effects on the gastrointestinal tract. It can also be useful for symptoms of menopause, as fennel contains phytoestrogens (isoflavones that can prevent the body's estrogen from binding to its receptors).  Fennel is often used to: 

• relieve intestinal spasms
• expel gas
• strengthen the stomach 
• soothe pain 

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Beet & Blood Orange Salad

• 2-3 large beets, roasted and cubed 
• 2 blood oranges, peeled with a knife to remove white pith, and cubed 
• 1 large ruby red grapefruit, peeled with a knife to remove white pith, and cubed 
• 1 fennel bulb, core removed, shaved thinly with a mandolin 
• fennel stems, green tips, for garnish 

Blood Orange Vinaigrette:

• ~1/4 cup blood orange juice 
• 2 tsp dijon mustard
• 1 cup extra virgin olive oil 
• 1/4 scant teaspoon sea salt 
• 1/8 teaspoon pepper 

Directions: 

For the dressing, combine all ingredients in a glass jar and shake vigorously to combine. Alternatively, add to a blender and blitz just until combined. 

For the salad, in a large bowl toss all ingredients, except the fennel, together with the dressing. Transfer the salad to a serving dish and top with fennel shavings (tossing the fennel with the beets and citrus fruits will turn it pink! The pure white adds a nice pop :) Garnish with fennel stem ends and enjoy! 

Plantain Pancakes

Have you ever tried to make pancakes without any sugar or flour? I have… many times, often with disappointing results.

And while I love my buckwheat pancakes, I needed to make some without any grain products for my Whole30 challenge. 

I discovered these pancakes while trying to make "tortillas" for my taco-loving fiancee, and even he enjoyed the pancake version! 

I made these pancakes with no sugar added, but they may be even better with a tad of honey. Personally, since cutting out sugar, I find the plantains to be sweet enough on their own.

Also, a disclaimer: if you are expecting light and fluffy pancakes, this recipe is not for you. These are more dense, but still delicious, especially if you’re looking for something grain, gluten, and sugar free!

Nutritionally, I love plantains as an alternative starchy carbohydrate to sweet potatoes and other squash. Starchy veggies are excellent for feeding healthy gut bacteria and, in many cases, are great for post workout meals!

Plantain Pancakes

Makes 6 small pancakes

• 1 ½ yellow plantains (the more dark spots, the sweeter the taste)
• ¼ cup egg whites (about 2 eggs)
• ¼ tsp salt
• 1 tsp vanilla extract
• 1 tsp cinnamon
• 1 tsp baking powder
• Cooking fat, like organic pastured lard or coconut oil
• Coconut flakes, optional

Plantain pancakes with coconut whipped cream and strawberries

1. Blend all ingredients in a high speed blender. If you desire, mix in shredded coconut flakes (or blueberries - yum!)
2. Melt about 2-3 teaspoons cooking fat in a pan.
3. Allow the pan to get hot (super important for making pancakes of any kind). Add about ¼-⅓ cup of batter to the pan. Wait until bubbles arise.
4. Flip and allow to cook through, just about three minutes or so. I always just look for the color, with some browning on the edges.

Some of my favorite toppings: 

• Frozen berries simmered until melted and thickened
• Coconut whipped cream 
• Toasted coconut flakes 
• Full fat yogurt 
• Homemade jam 
• Light drizzle of maple syrup or honey 

Fear Not Carbs: Kabocha Squash

Squash (and root vegetables) used to intimidate me. They take too long to cook, they're way hard to cut, and aren't they high in carbs? 

Oh my, how times have changed! 

Yes, they do take about 40-45 minutes to cook, but if you're batch cooking for the week, pop them in the oven while prepping other food and they're done before you know it. As long as you have a good quality, sharp knife, squash are quite easy to chop (see below for longer video).

And are they high in carbs? Yes, the majority of their macronutrients are carbohydrates, however FEAR NOT THE CARBS!

Squash (and root vegetables) are complex carbohydrates that our bodies need for several important functions such as generating energy, optimal digestion, and healthy gut flora.

I want to particularly emphasize the importance of starchy carbohydrates on all things digestion. First, the fiber content of foods like squash normalizes bowel movements. This is important for anyone dealing with constipation, or for those struggling with diarrhea due to irritable bowel syndrome. Fiber adds bulk and weight to stool which allows it to pass easier. 

Dietary fiber is also crucial for intestinal flora. The bacteria living in your gut ferment the fiber (particularly soluble fiber, as found in fruits and starchy vegetables) and produce short-chain fatty acids (SCFA's). SCFA's are an important energy source for cells that line the colon, and have also been found to lower elevated cholesterol levels. Additionally, SCFA's help to maintain proper pH in the colon, which creates an ideal environment for the growth of healthy bacteria. 

Personally, I have found that including sufficient starchy carbohydrates keeps me full and satiated until my next meal. I love squash post-workout too, since the carbohydrates are able to fill up muscle glycogen (stored energy) that was burned during box jumps and burpees! The starches restore muscles and keep me strong for future workouts. 

About Squash

There are several types of squash, but they are generally categorized into either summer or winter squash. They all vary in color, size, and shape.  Summer squash are more fragile and cannot be stored for long periods of time, while winter squash can be stored for long periods of time, between 1 and 6 months, due to their hard shells. All squash, whether summer or winter, can be eaten in their entirety, including flesh, seeds, and outer skin. 

Examples of summer squash include: zucchini, yellow crookneck/straightneck, chayote, and patty pan. Examples of winter squash include: acorn, butternut, calabaza, delicata, spaghetti, and kabocha. 

How to Select 

• Some winter squash, especially acorn, are available all year, but they are in particularly good supply beginning late summer through winter. Check out your local farmer’s market!
• There is no “right” size for squash, just consider how much you need. There is also no such thing as an overgrown squash, and the longer they grow the sweeter they become. 
• Clues to good quality and good storage after harvested include smooth shell, dry rind, and free of cracks or soft spots. 
• Rind should be dull, as shiny rind indicates the squash was picked too early. 
• Look for squash that are deep in color and heavy for their size. 
• Choose squash with stems attached, if possible. Stems should be rounded and dried, not collapsed, blackened, or moist. 

Krazy for Kabocha 

This is my first year adventuring away from butternut squash and trying other options like acorn and kabocha. Kabocha is hands down my favorite because it’s sweeter and its texture is a bit more fluffy. Kabocha can be prepared the same way as other hard winter squash and easily used as a replacement in recipes. I love this squash cut into slices, simply seasoned, and roasted. It’s an easy side dish that can be batch-cooked and enjoyed all week! 

Other ways to enjoy:  

• For breakfast after a workout, enjoy with eggs and sausage
• Add atop a salad to keep you full until dinner. Can even be cubed and enjoyed cold. 
• Re-heat stove top and enjoy as a side dish for dinner. For some people, having sufficient carbohydrates at dinner allows for more restful sleep. 
• Replace butternut squash and puree into a soup

Ingredients 

• 1 medium kabocha squash 
• 2 tablespoons cooking fat, melted (I usually use ghee)
• generous amounts of salt and pepper 

Method

1. Preheat oven to 400 degrees. Scrub under running water, then dry. 
2. Cut off the top and bottom first. This can be hard, so use a strong, sharp knife. 
3. Starting at the top where flesh is exposed, cut in half. 
4. Scoop out the center seeds. 
5. Place flesh side down and cut into wedges. 
6. Place wedges in a bowl and toss with melted cooking fat. 
7. Season generously with salt and pepper. 
8. Line a baking sheet with foil/parchment paper and place squash in a single layer.  Allow space so the squash aren’t touching. 
9. Place in oven and roast 30 minutes, flipping half way through. 
10. Squash should be easily pierced with a fork, and slightly crisp on the outside.

Here's my full video for cutting open kabocha squash. Start with cutting off the top first. To do this, make a stabilizing cut on one side so it doesn't roll around while you cut it. This can be hard, but you can do it! 

Cravings: Concede or Curb?

Question: How do I satisfy my chocolatey sweet tooth without throwing away a workout?

Answer (Part I): Eat chocolate! Opt for at least 80% cacao dark chocolate, and savor every morsel!

Well, that's one answer. Let me explain….

Part I 

Food and exercise are just two pieces of the good health/optimal weight/look-great-naked equation. Other parts include stress and sleep (arguably the two most important), environment and toxicity, social connection, personal growth, and rest/relaxation.

The mindset that eating a piece of chocolate (or a spoonful of peanut butter, or ice cream, etc.) will “throw away” a workout is more reflective of the seemingly logical, yet far short-sighted, belief that weight = calories in + calories out.

In other words, the idea that as long as more calories are burned than are consumed, you’ll lose weight. For instance, run 20 minutes and burn 215 calories, then eat a snickers bar (215 calories), and suddenly that run never even happened.

Yes, calories do indeed matter, but it’s not that simple (really, I wish it were!).

Calories function in different ways. For instance, 200 calories in a kit kat bar would not serve your body the same way 200 calories from an avocado would. Additionally, there are several other major players, including metabolism, body fat setpoint, hormones, and the brain.

Metabolism and Body Fat Setpoint

Metabolism is how your body converts food into energy. Everyone’s metabolism is different (you know those people who can eat anything without gaining an ounce? Ugh…) and dependent on past and present diet/health conditions. New research is also discovering that our gut microbiota impacts how we metabolize food. Changes in gut flora have been shown to affect appetite and how fats/carbohydrates are absorbed and stored.

The body fat setpoint is your body’s innate system used to match energy intake and expenditure, which ensures a stable and healthy fat mass. According to obesity researcher and neurobiologist Stephan Guyenet, the body’s setpoint is able to do this by controlling food seeking behaviors, regulating feelings of fullness, and determining energy expenditure by heat production and physical movements. To learn more about body fat setpoint, you can read an entire series Guyenet posted beginning here. 

Hormones and the Brain

There are several hormones (chemical messengers) in the body, but some of the main ones that have to do with blood sugar / metabolism / appetite regulation include insulin, leptin, and ghrelin, glucagon and cortisol. The way in which these hormones function partly depends on the food you eat, and their messages are far more powerful than any amount of will power!

For example, the hormone leptin is in charge of energy balance. Leptin communicates with the brain how much body fat is stored and controls energy intake and expenditure. When this hormone is functioning properly, the body remains not too fat, nor too lean, but just right for survival.

Now consider when this hormone does NOT work properly: the brain doesn’t get the message from leptin that you have enough fat (because you’ve become leptin resistant by eating too many low nutrient, high carbohydrate meals), metabolism turns down, appetite spikes, and fat storage increases. Yikes! (I realize I jumped over a lot of detail in how this would come to be, but that’s the bottom line, and further explanation will require an entire post on its own!).

Your hormones are powerful parts of whole body health/weight regulation, and their balance is much more dependent on overall, long-term diet choices rather than a once in a while sweet tooth indulgence.

My favorite chocolate indulgence - Flourless Carob/Cocoa Bars - recipe on my Instagram!

Bottom line, If you’re giving in to a chocolatey-sweet tooth craving once or twice a week, don’t worry about it canceling a work-out. There are far bigger things at play in determining optimal weight and body composition, including metabolism, body fat setpoint, hormones, and more.  

This is also related to the 80/20 rule, which refers to sticking to your optimal diet 80% of the time, then 20% of the time allowing yourself to eat whatever you want.  

Part II

But what if you’re putting in all this focus and effort to work out and eat well, and indulging in that craving just feels defeating. You get that it won’t actually cancel your workout, but psychologically, it feels like a fail. 

How to Curb (or Kill) your Sugar Cravings

Cut out ALL sugar. If you really want to squash your sugar addiction, cut it out 100%. No short-cuts on this one! Sugar is SO sneaky  and you could be eating it without even realizing. Maybe you don’t have muffins, pastries, or cookies, but do you...

• buy sauces, marinades or salad dressings?
• eat out at restaurants?
• eat bars as meal replacements or snacks?
• buy kombucha?
• add ketchup or hot sauce?
• use natural sweeteners like honey or stevia?

*Always read labels!*

When you eat sugar (or anything sweet), your body naturally wants more of it. This is because sugar causes an opiate-like effect in our brains, registers it as a reward, and makes us seek more. Additionally, our bodies are hardwired to enjoy the taste of sweet, as long ago it directed our ancestors to nutrient rich, non-poisonous foods. Back then, sweet tasting fruit was harder to come by and only available seasonally, and was far less sweet than the cultivated fruits we have today (not to mention all the hyper-sweetened ingredients that food scientists have created in the form of artificial sweeteners, processed foods, sodas, candy, etc.) So if you’re eating even a little bit of sugar, your cravings could be stemming from there…

Eat enough at regular meals. Perhaps you’re still wanting something more because you’re simply not getting enough nutrients at your regular meals. If you’re working out, appetite naturally goes up to match higher energy expenditure. Similar to the gas in your car; the more you drive, the more gas you’ll need. If you work out hard, but eat like a rabbit in hopes to lose weight, metabolism will slow and hunger hormone ghrelin will rise.  

Balance with protein and fats. Getting enough of these two macronutrients will do wonders for appetite control and long term weight management. Protein is the most satiating, which means it will keep you full for longer, and fat is actually your body’s preferred energy source. When you eat enough protein and fat, it feels like someone flipped your hunger light switch off - you have no interest in eating, and your mind can focus on other things.

If you’re really struggling with cravings, aim for at least 20 grams of protein first thing in the morning. That’s about 3 eggs (or have leftovers from dinner). I personally do this and it sets me up for great success later in the day.

Mostly kale scramble with sausage, kraut, and peaches

Typical breaky - three eggs, braised red cabbage, tomatoes, and of course kraut 

Wait 20 minutes. If you regularly eat a little somethin’ sweet after each meal, your body will learn to expect this and want it. You may even find yourself habitually returning to the kitchen even when you know you’re full, because that desire for a little sweet bite still lingers. I can totally relate to this!

First, eat slow. Chew well and put your fork down between bites. Then, wait at least 20 minutes after your meal (set a timer on your phone). During that 20 minutes, maybe engage in something else like reading, talking to a loved one, watching your favorite TV show, planning for tomorrow, writing in your journal, etc. Then after 20 minutes, revisit how you feel and decide if you still need something else. It takes about 15 minutes for your body to register with your brain just how full and satisfied you are (ever eat too quickly and then end up uncomfortably full?). Allow your body some time to feel complete, shift your focus, then re-evaluate.

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Dealing with a sweet tooth (aka sugar addiction) can take a lot of effort and focus, however, once you’ve completely kicked the habit, the end result is pure freedom!

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Sources: 

Hartwig, D. & H. (2012). It Starts with Food. USA: Victory Belt Publishing, Inc.

Taubes, G. (2007) Good Calories Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control, and Disease. USA: Random House, Inc.

Fuel for Long Workouts

This question comes from an Oakland Fitness Club member: 

What can I eat to fuel for long distance cycle rides? I burn 3-4k calories, and am super tired for two days after... 

Everyday meals: Before we get into the different foods to have before and after long workouts, first keep in mind that the most effective way for the body to prepare, sustain, and recover from physical activity will be grounded in eating nutrient dense, antioxidant rich foods at your everyday meals.

Additionally, food is only one piece of the puzzle, as ideal endurance and recovery will also depend on other factors such as optimal sleep (7-8 hours) and minimal stress. 

Purple sweet potatoes, spiralized. Extra bits chopped and ready to use for the week. 

More Carbohydrates: If you engage in long duration/distance activities like cycling, it’s important to include more whole food carbohydrates (like root vegetables such as sweet potatoes, beets or acorn squash, butternut squash, parsnips, etc.) in your diet. The more energy spent, the more fuel needed for the gas tank. You may also need to add a little more protein and fat to your daily meals as well, depending on frequency and intensity of your long workouts. 

Pre-Workout: For long duration exercise, eat 15 to 75 minutes beforehand. For very long duration activities like a marathon or triathlon, try 60 - 90+ minutes before.

The amount of time to allot yourself between eating and exercise is highly dependent on your own digestive system. 

I don’t believe there is a “right answer” for what to eat before a long workout. This is a very common question and the answers, like many topics in nutrition, are often contradictory. On one hand, sports nutritionists suggest protein and fat, and on the other hand, protein and carbs. What will work for you will depend on your overall diet and current health/physical status. Your best bet is to try both and see which works for you.  

Option 1: If your hormones are working properly, your body will be able to access stored energy (glycogen) via the hormone glucagon. Elevate levels of insulin (from fruit or carb-dense foods) can inhibit glucagon, so stick with protein and fat, as these will not leave you prone to hypoglycemia (low blood sugar as a result of a spike in insulin). Assuming you’ve properly restored muscle glycogen after your last workout, the body will have plenty energy stored in muscles to use as fuel. Perhaps two hard-boiled eggs and a piece of deli meat. 

Option 2: Again, assuming muscles have been properly restored from your last workout, the purpose of a mainly carbohydrate pre-workout snack will be to top off liver glycogen stores. In this case, try carbohydrate and protein, at a ratio of three to one (3:1 carb to protein). 

Post-Workout: This is an extra meal that is a must if you’re working hard. Muscles need protein and glycogen stores (stored energy) may need replenishing. See the previous post “What to eat post-workout”  for more details on this. 

Proper Breakfast: If you go on a long cycling ride and have at least three hours in the morning before beginning, go with a whole food complete breakfast, with protein, fat, and carbohydrates. This could look like eggs, with sweet potato hash, and avocado. This balanced meal based in whole foods  will (1) be better absorbed than any pre-workout bar/shake, and (2) will allow for a slow, steady release of energy. Allow yourself at least 3 hours before beginning the long duration workout to have this meal, as this will allow for enough time to digest the food. 

Key Foods and Herbs: 

Dates - dates are a form of easily digested carbohydrates that can provide fast acting glucose to the blood for energy. If energy is slipping 1-2 hours into a workout, try one or two dates about 30 minutes before. 

Coconut oil -  medium chain fats found in coconut oil are easily absorbed and preferentially used as an energy source. Coconut oil requires no bile to be digested. 

Yerba Mate and Green Tea: Two especially helpful herbs to include are yerba mate and green tea. Both herbs provide antioxidants, aid with mental focus, and can boost energy levels. Because they are stimulants, it would be best to recover with an adaptogenic herb like maca (this helps the adrenals to recover).

References: 

Brazier, Brenden. (2009). Thrive Fitness. Cambridge, MA: Da Capo Press. 

Born, Steve. (2015). Proper Fueling: Pre-workout and Race Suggestions. Retrieved from http://www.hammernutrition.com/hnt/1279/

Murray, Michael. (2005). The Encyclopedia of Healing Foods. New York, NY: Atria Books

Hartwig, Dallas and Melissa. (2012). It Starts with Food. Las Vegas: Victory Belt Publishing, Inc.

Watermelon 3 Ways

Here are three recipes that feature WATERMELON. Perfect for summertime get-togethers, camping trips, and BBQ's.

Watermelon is a topnotch thirst quencher.  It's almost 92% water, and one cup has just about 50 calories (not that you should count!). So if water is getting boring, try some juicy sandia! Plus reap the rewards of antioxidants (lycopene and beta-carotene)  and vitamin C. Watermelon for the win! 

I like the small, round-shaped watermelons for these recipes, as they tend to be a bit sweeter. I also find that the bigger ones can get really soft near the center, which is great for eating alone but not the best for recipes where you want them to hold their cubed shape. Also, here's how I easily cut and cube watermelon: 

When assembling these dishes, think SIMPLE and VARIATION. Almost all of the recipes below can be modified by adding/substituting mint, jalapeno, lime, cucumber, or sometimes feta cheese. These foods stand out on their own, so no need to overcomplicate things - each ingredient is meant to shine. Measurements are also not exact, so tweak to your preferences! 

Sandia Cooler 

• About 5 cups chopped seedless watermelon 
• About 1 cup water (or sub coconut water) 
• pinch of salt 
• Fresh mint leaves (from 4-5 sprigs) 
• Honey (optional) 
• Place watermelon, water, and salt in a blender and blitz until smooth. Add the mint leaves and pulse a few times just to incorporate. Variations: Fresh squeezed lime juice (and maybe some vodka?) 

Arugula Watermelon Salad 

• Couple large handfuls wild arugula or baby arugula 
• Couple small handfuls Pea shoots 
• About 2 tablespoons olive oil 
• Juice from 1/2 a lemon 
• 1-2 cups cubed watermelon 
• feta cheese (I used sheep feta) 

First, combine the arugula and pea shoots in a bowl. In a small jar, add the olive oil and lemon juice. Put a cap on the jar and shake vigorously. Drizzle the dressing over the lettuce and toss gently. Add the watermelon and feta and toss again gently. Place in serving platter, adding a few extra cubes of watermelon and feta on top. Variations: add mint 

Spicy Watermelon Jalapeno Salad 

This was inspired by my dear friend Diane. It's so simple, but packs a powerful flavor punch! 

• About 1/2 large watermelon 
• 1 -3 jalapeno peppers, de-seeded and sliced as thin as possible 
• juice from 4-5 limes 
• 1 bunch mint leaves, roughly chopped. 

Add all ingredients to a bowl and toss gently. If preferred less spicy, use less jalapeno. Spice lovers, keep in the veins and seeds and chop finely. As per the wise words of Diane, if you keep the jalapeno slices in rounds, it's a great indicator of spice level and a fair warning that the dish may not be for children.  Variations: add chopped cucumber, feta cheese, and/or avocado!                                                

Gelatin Goodness + Gummies

You may remember the commercial “J-E-LL-O, it’s aliiiiive!!!” 

I was never too fond of that jiggly jello, and surely never thought “jello” could have any health benefits. 

Well, store-bought jello or similar brand products have artificial sweeteners and colors, however, high quality gelatin can be a super healing addition to almost any diet, especially for those aiming to improve gut, mental, joint, or skin health.

Gelatin is simply cooked collagen and it contains large amounts of the amino acids glycine and proline. Both of these amino acids are critical for collagen, a major structural protein found everywhere in the body. Collagen can be softer (cartilage) or more firm (tendons). Since collagen is a primary element of skin, gelatin is excellent for skin health, and often recommended for attaining a radiant “glow” to the skin.  #BrothBeforeBotox 

Gelatin is an excellent complement for most individuals, especially those practicing a primal/paleo diet. It complements meat quite nicely, as it contains beneficial amino acids not found in meat, most notably glycine.

Specifically, glycine aids in the metabolism of methionine, which is found in high amounts in meat. Too much methionine can lead to toxic levels of homocysteine, which has been associated as a high risk factor for heart disease and stroke. Glycine is also excellent for blood sugar support, reducing sugar cravings, improving cellular energy production, inhibiting muscle spasms, and for liver detoxification support. 

It must also be highlighted that gelatin is super soothing to the gastrointestinal tract, which is why it’s often used by those with leaky gut. It helps to restore healthy mucosal lining in the stomach and enhance gastric acid secretion. Furthermore, gelatin helps to keep fluid in the digestive tract, allowing for nice-n-easy bowel movements. 

Gelatin is also helpful for joint and musculoskeletal health. As mentioned, ligaments, cartilage, and tendons all contain high levels of structural protein collagen, and two of the central components of collagen are the amino acids glycine and proline.

I would recommend gelatin-rich foods for anyone recovering from surgery/injury, dealing with joint conditions like osteoarthritis, or for athletes/anyone who exercises frequently. 

Last but not least, gelatin it can be a great dietary supplement for soothing the nervous system. Personally, I’ve found a warm mug of bone broth to be gently grounding and stress-relieving. 

The best way to add gelatin-rich foods to the diet is in the form of slow cooked bone broths, or by way of supplemental gelatin. I realize I mention bone broth frequently in this post, and I’ll have to do another post about that, but I was just SO excited about the fact that I could make a little candy-like treat for myself that was actually health promoting! Plus, these little gummies are so easy to make and can be less intimidating to make than the broth. 

The brand of gelatin I like is Great Lakes, and this is the one that gels nicely for gummies like the ones below. (Whole protein gelatin will gel, hydrolyzed collagen will not gel but can be used to easily add to smoothies, cold liquids, etc.)

Simple Raspberry Mango Gelatin Gummies 

• 2 cups raspberries
• 1 whole mango, peeled and roughly chopped  
• 1 cup filtered water 
• 3 tbsp high quality gelatin 
• 1-2 tbsp honey (optional) 

1. Blend the raspberries, mango, and water until smooth. *Note: For the raspberries, I just buy frozen ones from Trader Joe's, then let them defrost before blending. 

2. Strain the blended mixture through a fine mesh sieve, or using a nut milk bag. Strain it into a medium pot. If you don't mind the tiny seeds from the raspberries, you can skip this step. 

3. Gently warm the pot stovetop. Do not let it get to a boil. Once warm, whisk in the gelatin 1 tbsp at a time. Make sure the gelatin is thoroughly dissolved before adding the next tablespoon. 

4. Pour the gelatin mixture into an 8x8 inch glass pan, or pour the mixture into silicone molds. Place in the fridge for at least 2 hours. Once solidified, cover tightly and keep stored in the refrigerator. Gummies will last 3-5 days. 

Variations: 

There are so many variations you can do with this recipe. Try adding in lime, lemon, or ginger juice. Or, use different fruits like orange and pineapple.

This recipe is also excellent for kids!