Eat Right, Your Way, Everyday

Jill Latham, RD, MS

This is the first in a series of nutrition tips from our registered dietician Jill Latham.  Each video is packed with practical tips and information to keep you eating healthy during every season of life.  Check it out and tell us what you think!




For nutrition consulting or juice orders, contact Jill directly or visit her website Vibrant Earth Juices.

Herbal Cleanse Muffins

If you struggle to drink the cleanse, here is a great muffin recipe that will get you the same results:

6 packages Fiber (from box)
1 3/4 cup Whole Wheat flour
1 1/2 tsp. cinnamon
Dash of nutmeg
1 tsp. baking soda
1 tsp. baking powder
Mix dry ingredients together.
ADD:
1/3 cup honey
1 cup applesauce- the kind without sugar added
2 egg whites
1 1/2 tsp. vanilla
1/2 cup soy milk- can substitute milk
Stir this into the dry ingredients and blend together.
FOLD IN 1 large chopped apple. Spoon into muffin tin sprayed with non-stick spray. This makes 12 muffins, and you may pile the batter up as they do not raise much.
Bake at 350 for about 20-30 minutes.
Cool muffins.
Place 6 muffins in bag and freeze for the last 3 days of your Herbal Cleanse.
Eat 2 muffins a day for the first three days and 2 muffins a day for the last 3 days.

Enjoy!!!

Muscle Gain Protein Bars

2 Cups Quaker Oats Oatmeal
2 Cups Advocare Chocolate Muscle Gain
2 Jars Almond Butter (1 Regular, 1 Chocolate)

Using a mixer, pour in Advocare & Oats
Slowly Add in Almond butter
Spread into pan
Cut & freeze.

Enjoy!!!

A New Member To The Sports Drink Family

By: Sarah Schutzberger, RD, CSO

You have new cross-trainer shoes for joint support, workout gear to keep you cool as you sweat it out and eight hours of shut-eye to maximize your energy level—so why do you feel worn-out as soon as your workout begins?

Your dietary regimen could be putting a damper on your energy levels.  How you fuel your body is an important part of how you feel during your workouts.  Remember that calorie means energy and proper hydration means energy stability. With a proper balance (especially with these hot summer days) you will have enough energy to keep your exercise intensity maximized. 

So, what does it mean to be properly hydrated? How do you know what is best for you? You walk into the gym or the grocery store and are instantly bombarded with an outrageous array of sports nutrition drinks. Which one to choose? Natural or scientifically proven? They all look so colorful (oh the world of marketing).

First ask yourself: What is the intensity and duration of the exercise you will be performing?

The reason this question is important is because sports drinks are intended mainly for endurance exercise and athletes (however, this does not mean hydration is only important in such a case). It is recommended to consume about 8oz of water or an electrolyte based drink every 15-20 minutes during exercise. Even more so, it is also recommended to consume 30-60 grams of carbs an hour to keep your workout strong. Sports Drinks came about to provide athletes with an “all inclusive”, easy-to-get-down, beverage: carbs, fluids, and electrolytes.

This industry has exploded, introducing the newest member to the Sports Drink family: Coconut Water. A tropical vacation turned sporty. A marketer’s dream come true to be able to label this as “a natural alternative”. You can see the family resemblance when comparing the nutritional composition to a more traditional Sports Drink like Gatorade. The average brand of coconut water “claims” to contain 45 calories, 30mg of sodium, 500mg of potassium and 15 grams of carbs in an 8oz serving. However, sports experts would recommend adding a bit of sodium (salt) to the coconut water to give more balance to this “natural alternative”.

Whatever drink you choose to refuel with, just remember to drink enough to minimize fluid and electrolyte loss during your workout. Drinking too little or too much can be dangerous to your health and can hinder your performance. So cheers… and bottoms up.

Peach 'N Carrot Smoothie

This smoothie delivers an AMAZING flavor along with a serving of vegetables. You will be shocked at how great it tastes!!!

Ingredients:
1 1/4 cup Carrot Juice
1 cup of Ice
1 Pouch AdvoCare Peaches'N Cream Fiber Drink
1 serving of AdvoCare Muscle Gain (1 pouch or 2 scoops)
1/2 Tbsp Flaxseed Oil

Blend until smooth (blender, magic bullet, hand mixer, etc)

Nutritional info: 350 calories, 10g fiber, 30g carbohydrates, 25g protein, 7g fat

To order Peaches 'N Cream Fiber Drink, Click Here
To order Muscle Gain, Click Here

Advocare Power Muffins

To purchase Peaches & Cream Fiber Drink Click Here

To purchase Vanilla Meal Replacement Shake Click Here

Enjoy!!!! 

Muscle Sculpt Pancakes

(makes 15, 4 inch pancakes)

Dry Ingredients:

4 Cups Dry Oatmeal

8 Scoops AdvoCare Muscle Gain Powder (in Vanilla, Canister)
*To Order Muscle Gain click here *

½ Cup Splenda (or 4 packets of Stevia)

Wet Ingredients:

1 1/2 cups warm water

1 1/2 cups of light, sugar free Vanilla Yogurt
2 Eggs
1 Tbsp Liquid Butter Extract

1. Grind the oatmeal in a food processor, blender or Magic Bullet ~into a fine powder
2. Mix the oatmeal, Muscle Gain, and Splenda (or Stevia) together in a large bowl
3. Pour warm water into the dry mixture~ stir while pouring
4. Add the rest of the wet ingredients and use a wire whisk to get a smooth batter
5. Using a 1/4 measuring cup, pour batter into a pan on a low burner or onto a griddle
6. Cook pancakes until lightly brown

                                       Enjoy!!!!  

Muscle Gain SPARK Pie

2 Pkgs. or 2 scoops Pink Lemonade or Mandarin SPARK
1/4C Lemon or Lime Juice - Boiling Hot                                                
1 Sm Pkg. Sugar-Free Lemon or Lime Jello
2 1/4 C Vanilla Greek Yogurt (0% Fat)
1 ~ 8oz Cool Whip (Sugar Free Light)
1 Heaping Scoop of Vanilla Muscle Gain
1 Low-Fat Graham Cracker Crust or the Mini/Individual Graham crust are great!

Directions: Microwave 1/4 Lemon juice to a boil. Stir in Lemon Jello, and SPARK until dissolved. Add and stir in Greek Yogurt and Muscle Gain. Fold in Light Sugar Free Cool Whip then pour into Graham Cracker Crust. Refrigerate 4 hours or you may freeze....Taste Amazing and Kids love it too!

                                                                                                                                                                                 

To Order SPARK click here 

To Order Muscle Gain click here

Enjoy!!!!

Muscle Truffles

Basic Ingredients:
1 C Peanut Butter
1 C Chocolate or Vanilla Muscle Gain Powder
1 C Honey

 

Mix all the above together& then add: 4 C total of any of the below ingredients. Get Creative!!!

 
Old Fashioned Oats
Sunflower Seeds
Pumpkin Seeds (toasted)
Chopped Pecans
Chopped Almonds
Chopped Peanuts
Granola
Raisins
Dried Cranberries
Oat Bran Flax Seeds (whole or grounded)
 

*Add more honey if too stiff or more oats if too goopy.
You don't want the truffles to be so sticky that they won't hold their shape*

Roll into about 1 inch balls.
Stack in a storage container in layers with wax paper in between each layer
Refrigerate or freeze truffles.

 

ENJOY!

To Order Muscle Gain Click Here

Guacamole and Baked Tortilla Chips

Ingredients

2 medium avocados

1 Roma tomato

1 tbsp lime juice

1 clove garlic, minced

2 tbsp cilantro, chopped

1 tbsp yellow onion, chopped

1 tsp ground cumin

1 tsp kosher salt

1/2 tsp black pepper

Preparation

Mash 2 medium avocados until they are a chunky texture.

Dice 1 Roma tomato and chop 1 yellow onion. Add to the avocado.

Add 1 tablespoon of lime juice, 1 clove of minced garlic, and 2 tablespoons of chopped cilantro.

Mix thoroughly, then season with 1 teaspoon of kosher salt and 1/2 teaspoon of black pepper.

Serve with baked tortilla chips.

Find this and more recipes like it at: www.coreperformance.com/knowledge/recipes

Banana Cinnamon Oatmeal

Cook Time 5 minutes

Serves 1

Ingredients
1/2 cup dry oatmeal
1/2 medium banana
1 tsp honey
1 tbsp sliced almonds
1 tsp ground cinnamon

Preparation
Cook 1/2 cup of dried oatmeal according to package instructions.
While oatmeal is cooking, slice 1/2 of a medium banana.
Top cooked oatmeal with banana slices, 1 teaspoon of honey, 1 tablespoon of sliced almonds, and 1 teaspoon of ground cinnamon.
Stir and serve.

Nutrition Information

Calories 270

Protein 7g

Total Fat 6g 

Saturated Fat .5g

Carbohydrates 51g

Dietary Fiber 8g

Find this and more recipes like it at www.coreperformance.com/knowledge/recipes

Bacon and Egg English Muffin

Ingredients

1 slice cheddar cheese

1 whole wheat English muffin

2 slice Canadian bacon

2 large eggs

Preparation

Toast a whole wheat English muffin.

In a bowl the diameter of the muffin, break two eggs and whisk.

Place eggs in microwave for 1-2 minutes.

Place 2 slices of Canadian bacon and 1 slice on cheddar cheese on one half of the English muffin, and microwave for 30 seconds.

Place the microwaved eggs on the muffin and serve.

Nutrition

Calories: 470

Protein: 36g

Total Fat: 24g (Saturated Fat: 11g)

Carbohydrates: 28g

Dietary Fiber: 4g

Find this and other recipes like it at www.coreperformance.com/knowledge/recipes

Artichoke Spinach Dip

Ingredients
10 oz spinach
1 can artichoke hearts
1 bunch green onions
1 clove garlic
1 cup fat-free sour cream
1 cup grated Parmesan cheese
1 dash Tabasco
1 pinch salt
1 pinch pepper
1 tomato
1 bag whole wheat pita chips

Preparation

1. Preheat oven to 350 degrees.

2. Drain 1 can of artichoke hearts, and chop them into small pieces. Place in a bowl.

3. Chop 1 bunch of green onions, and mince 1 clove of garlic. Add to bowl.

4. Chop 10 ounces of spinach, add to bowl, and mix.

5. Blend in 1 cup of fat-free sour cream, 1 cup of grated Parmesan cheese, 1 dash of Tabasco, and salt and pepper (to taste).

6. Mix all of the ingredients in a bowl, then transfer them to a food processor, and pulse until blended.

7. Put mixture in an oven-proof dish, and bake for 30 to 45 minutes (or until bubbling around the edges and browning on top).

8. While dip is baking, chop 1 tomato.

9. Take dip out of the oven, and garnish with tomato pieces.

10. Serve with whole wheat pita chips (a single serving of dip with a chip is 3 ounces).

Cook Time: 45 minutes     Serves: 10     Calories: 87     Protein: 6g     Total Fat: 4g

Saturated Fat: 2g     Carbohydrates: 5g     Dietary Fiber:     1.28g

Find this and more recipes yummy recipes at www.coreperformance.com/knowledge/recipes

Thai Chicken Salad

Cook Time 25 minutes

Serves 6

Ingredients
5 cups cooked rotisserie chicken
1/2 cup canola oil
3 tbsp peanut butter
1/2 cup lime juice
2 tbsp water
3 cloves garlic, minced
2 tsp ginger, grated
2 tbsp light brown sugar
1 1/2 tsp hot red pepper flakes
1/2 cucmber
1 carrot, grated
4 scallions, chopped
3 tbsp cilantro leaves, minced
1/2 cup toasted peanuts, chopped
1/2 tsp salt
1/2 tsp pepper
12 cups lettuce

Preparation
1. Put canola oil, peanut butter, lime juice, 1/4 teaspoon of salt, minced garlic, ginger, light brown sugar, and red pepper flakes in blender and puree until well blended.

2. Transfer blended ingredients to a large bowl.

3. Add cucumber, carrot, scallions, and cilantro to the blended vinaigrette and toss to combine.

4. Add chicken and toss again.

5. Let stand for 15 minutes at room temperature.

6. Top with 1/2 cup of chopped toasted peanuts, and serve over a bed of lettuce.

Calories 560    Protein 51g     Total Fat 34g     Saturated Fat 4.5g

Carbohydrates 14g     Dietary Fiber 2g

Find this recipe and more like it at http://www.coreperformance.com/knowledge/recipes

Blueberry Banana Shake

Ingredients

10 oz vanilla soy milk

1 cup low-fat blueberry yogurt

1/2 cup frozen blueberries

1 tsp Metamucil (unflavored) 

1/2 banana

Preparation

1. In a blender, combine 10 ounces of vanilla soy milk with 1 cup of low-fat blueberry yogurt, and 1 teaspoon of Metamucil

2. Add in 1/2 of a banana and 1/2 cup of frozen blueberries.

 3. Blend until shake reaches desired consistency

Cook Time

5 minutes

Serves

1

Calories

405

Protein

17g

Total Fat

7g

Saturated Fat

2g

Carbohydrates

72g

Dietary Fiber

7.5g

Find this and more recipes like it on the Core Performance Website:

www.coreperformance.com

Agave Nectar Spice Cookies

Ingredients:

1 cup brown sugar
1 tsp cinnamon, ground
1/2 cup vegetable shortening
1/2 tsp cloves, ground
1/2 cup agave nectar
1/2 tsp ginger, ground
1 large egg
1/4 tsp salt
2 1/4 cups white flour, unbleached
1/2 cup water
1/4 cup sugar
2 tsp baking soda

Preparation:

1. In a large bowl, combine 1 cup of brown sugar with 1/2 cup of vegetable shortening in a large bowl.
2. Beat mixture at a medium speed until light and fluffy.
3. Add 1/2 cup of agave nectar and 1 large egg to the bowl, beat well.
4. In another bowl, mix 2 1/4 cups of white flour with 2 teaspoons of baking soda, 1 teaspoon of ground cinnamon, 1/2 teaspoon of ground cloves, 1/2 teaspoon of ground ginger, and 1/4 teaspoon of salt.
5. Stir ingredients with a whisk.
6. Add flour mixture to sugar mixture, beat at a low speed until blended.
7. Cover bowl with plastic wrap, and place it in the freezer for 1 hour.
8. Preheat oven to 375 degrees.
9. Place water 1/2 cup of water in a small bowl and 1/4 cup of sugar in another bowl.
10. Lightly coat hands with cooking spray.

11. Shape dough into 1-inch balls.
12. Dip one side of each ball in water, then dip the wet side into the sugar.
13. Place balls, sugar side up, 1 inch apart, on baking sheets coated with cooking spray.
14. Bake for 8-10 minutes.
                     

     

Source: http://www.coreperformance.com/knowledge/recipes/

BBQ Turkey Burger

Ingredients

1 whole wheat bun

6 oz turkey burger

1 slice low-fat cheese

1/2 avocado

1 cup berries

4 yams (medium)

2 tsp cinnamon

1 tbsp chile powder

2 tbsp olive oil

1/4 cup chopped onions

1 leaf lettuce

1 slice tomato

1/2 cup barbeque sauce

Preparation

Slice yams into wedges

Toss with cinnamon, chile powder, olive oil, salt and pepper

Bake for 20 mintues at 400 degrees

Mix ground turkey with a 1/2 cup of barbeque saucesauce, a 1/4 cup of diced onions and salt and pepper

Mold ground turkey into a 6-ounce patty .

Grill or cook in a pan until the juice runs dry.

Place turkey burger on whole wheat bun with 1 leaf of lettuce, 1 slice of tomato, 1/2 an avocado and 1 slice of low-fat cheese.

Add a side of yam cinnamon chile yam fries, and 1 cup of fresh berries

Cook Time: 35 minutes
Serves: 1
Calories:  681
Protein:  48g
Total Fat:   21g
Saturated Fat:  4g
Carbohydrates:  80g
Dietary Fiber:  14g

Source:  http://www.coreperformance.com/recipes/

Mandarin Orange Vinaigrette Dressing

1/4 cup olive oil

2 tablespoons apple cider vinegar

1 clove garlic, minced (optional)

1-0.53 oz packet Mandarin Orange SPARK™ Energy Drink

2 fresh basil leaves, minced

Combine all ingredients in covered jar. Shake well to blend. Store in refrigerator until ready to serve. Makes about 1/2 cup dressing.

Mandarin Orange Spark Fruit Dip

1- 8 ounce brick of 1/3 Less Fat Cream Cheese Softened

1- Tub fat free cool whip

2 scoops of Mandarin Orange Spark

2 scoops of Vanilla Muscle Gain

Fold together the cream cheese and fat free cool whip. Add the Mandarin Orange

Spark, and Vanilla Muscle Gain. Fold together and chill for 1 hour. Serve with fresh

fruit pieces of your choice.

Recovery Nutrition

by Kate Thielicke, BS

Every athlete’s goal is to train like they compete.  But when you are going hard, pushing your personal limit one day, where does that leave you the next?  Sore, tired, and lifeless. 

That won’t work.  Our focus this month is on how to recover from workouts in such a way that an athlete is able to come back stronger and healthier after a strenuous, energy-depleting workout.  Our other goals include reducing soreness, promoting quick adaptations to training, and enhancing muscle repair by replacing fuel while rebuilding muscle.  All you need to remember are the three R’s: 

Refuel, Rebuild, and Rehydrate

Refueling is accomplished with carbohydrates.  As their main source of fuel, carbohydrates as stored by our bodies as glycogen to supply us with the energy we need to work hard and move well.  The longer and more intense the workout, the more an athlete has burned through their glycogen stores.  Getting carbohydrates back into your body as soon as possible after exercise will ensure a quicker recovery.  The key is to begin the process of refueling 15 to 60 minutes post-exercise. 

The rebuilding component starts with protein.  Getting protein in your recovery nutrition acts to repair damage to muscle fibers and promote the growth of new muscle tissue.  Numerous studies now cite the benefits of consuming both protein and carbohydrates after exercise because, so as to reap the effects of muscle building and glycogen replenishment.  In fact, chocolate milk is quickly becoming a favored recovery drink for its optimal carbohydrate to protein ratio. Other good ideas include protein smoothies,  post workout shakes, meal replacement shakes, turkey sandwiches with juice or a sports drink, and yogurt with fruit and cereal. 

The final “R” in recovery is rehydrate.  Make it a priority to restore the fluids and electrolytes lost in sweat according to your everyday needs and specific performance needs.  A good rule of thumb is to weigh before and after exercise, then replenish what was lost.  Be sure that you are not basing your hydration needs on your level of thirst, but know that staying hydrated before, during, and after workouts is necessary for peak performance.   

Highlights:

• 15-60 minutes post-exercise: Begin recovery nutrition
• Consume 20-24 ounces of fluid per pound lost during exercise
• Keep a 2:1 carbohydrate: protein ratio
 

Kate Thielicke, BS is a Personal Trainer at Prevail Conditioning Performance Center.  Degreed in Kinesiology, Kate works with clients for general fitness and young aspiring athletes.

Contact Kate: kate@prevailconditioning.com

Sources: 
Burke, LM. "Nutrition for post-exercise recovery." Aust J Sci Med Sport. 29.1 (1997): 3-10. 
Carlson, Amanda. "Recovery Nutrition." Core Performance. 19 Oct 2009.