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#eatreaandmove Archives - Link Endurance

Episode 53: How to Cleanse Daily with Seasonal Foods

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In this episode you get to hear me speaking with a group in Dallas on how to use fresh seasonal vegetables to “cleanse” your body of environmental toxins, free radicals from hard training, and more. Cleansing your body DAILY is a great way to rid your body of toxins vs. going on a crash cleanse/fast, that leaves you hangry, unable to focus, and inevitably gaining all the weight back. Stay tuned at the end to hear a few minutes of Q&A where I answer what to eat the night before a marathon or half marathon.

To listen click here or download on iTunes for later.

I would love to hear your feedback! If you have found or used certain foods as part of your daily cleanse regime and would like to share, leave it below.

Baked Coconut Crusted Chicken with Rosemary Couscous & Garlic Broccoli

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Today I was “challenged” by my fiancé to have dinner ready by the time she got home.. 6:15pm.. To clarify a little, I may have not been making the “best use of my time” this afternoon, and when I should have been on my way to get the ingredients, well, I wasn’t’ on my way yet. At first she thought there was no way I could prepare dinner and have it ready by the time she got home. “If you have this ready by 6:25 I will be impressed”, she said. Challenge accepted!!! :-)!

Off I went to the store, got in and out in 10 minutes, got home, started my timer, and got underway. EXACTLY 31 minutes later 6:15pm, dinner was ready. Really!! In 31 minutes I made a complete meal for 2 from scratch. Check out the recipe below.

COCONUT CRUSTED CHICKEN INGREDIENTS:
2 Free Range Chicken Breasts
1 Cup Shredded Coconut
1/2 Cup Coconut Flour
2 Pastured Eggs
1/4 Cup Full Fat Coconut Milk (I like Native Forest)
Celtic Grey Salt
Black Pepper

ROSEMARY COUSCOUS INGREDIENTS:
1 Cup Water
1 Cup Full Fat Coconut Milk
1 1/2 Cups Couscous
1 Sprig Fresh Rosemary (chopped)
Celtic Grey Salt

GARLIC STEAMED BROCCOLI INGREDIENTS:
2 Heads Broccoli (chopped into florets)
1 Tbsp Coconut Oil
1/4 tsp or more fresh Garlic Powder
Celtic Grey Salt

INSTRUCTIONS:
Alright we are multi-tasking here so here is how it’s going to shake down. Make your chicken first. As soon as it goes in the oven, start on the couscous and broccoli. NOTE: You will need 3 separate bowls to prepare the chicken. One with the flour, one with the egg mixture, and one with the coconut flakes. Let’s Go!

Preheat oven to 400 degrees. Place the chicken breast between 2 pieces cling wrap and pound with a mallet, I used a rolling pin, until it is about 3/4 inch thick. Remove the top piece of cling wrap and discard. Take a pinch on salt and pepper and sprinkle over the top of the chicken. Take that salt & peppered side of the chicken and place in the coconut flour. Salt & pepper the other side of the chicken, flip it over and coat with coconut flour. Next, dredge in the egg mix, drop it in the coconut flakes, coat both sides well and place on a baking sheet with wax paper. Repeat with the second chicken breast and place in the oven for 15 minutes.

On to the couscous and broccoli. Add water and coconut milk in a medium sauce pan under high heat until boiling. As the water is heating for the couscous add the broccoli to a medium skillet, add a little water, turn on medium/high heat and cover. Once the water/milk begins to boil add pinch of salt, couscous, and fresh rosemary. Stir in the rosemary, take off the heat, and cover for 3-5 minutes. As soon as the broccoli turns bright green, uncover, turn off the fire, add the garlic powder, salt, and coconut oil and stir well. Just about this time your chicken should be ready! Remove the chicken from the oven, cut into the thickest part to be sure the juice is clear. Serve and enjoy!

Recipes for Travel

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Before your next trip to the airport, try one, or more of these great travel safe recipes to mitigate the negative effects of airport/airplane food.

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Veggie Wraps:
***You can add/sub any vegetables you want, this is just one of my favorites***
– For the wrap use Brown Rice tortilla, Ezekiel, or Nori paper
– Fresh spinach & arugula (I like to chop it) the arugula gives it a nice “spice”
– Sliced red bell pepper (this gives it a fresh crunch with each bite)
– Sprouts (I used sunflower sprouts) these are LOADED w/nutrients
– 2-3 Slices avocado
– 2Tbsp Grandma’s Hummus or your favorite kind (be sure it is made with olive oil vs. canola oil)
– 4oz sliced chicken, beef, or AppleGate Organics deli meat

Add as much spinach and veggies as you like to this. Seriously, you’re not going to eat too many vegetables. Wrap it up in aluminum foil and keep in the fridge until just before you leave. If you are using an animal based protein source be sure to eat it within 3hrs to prevent if from spoiling. I suggest you don’t add tomatoes or anything with a high water volume. It can cause your wrap to get soggy and the juices tend to run everywhere (I speak from experience here).

Egg muffins:
These little protein bullets are great, the recipe is simple, and they travel well. Click here for the recipe

Oatmeal Pancakes:
Ingredients:
• ½ cup Organic Whole Rolled Oats
• 1 tsp Cinnamon
• 4 Whole Eggs
• 1 tsp Vanilla Extract (optional)
• 10-15 drops Liquid Stevia (I use NuStevia brand as I’ve found it to have the least amount of aftertaste…) OR 2 packets Truvia/Xylitol
• 1 tbsp melted Coconut Oil
• Nonstick Cooking Spray (I use Spectrum brand Coconut Oil Spray)

Directions:
• Best if you can begin with room temperature eggs…
• Whisk eggs together and break apart the yolk.
• In same bowl, whisk in Vanilla, Stevia, Coconut Oil and Cinnamon
• Stir in Oats and pour mixture into a nonstick skillet – sprayed with nonstick cooking spray…
• Let cook on medium heat for 2-3 minutes and flip… Cook for 1-2 minutes on other side…
• Remove from skillet and let cool…
• Once cooled, cut into squares or like a pizza; place in Tupperware or plastic baggies and store in fridge for easy grab and go each morning…

***The above recipe makes 1 serving. I like to make 7 on a Sunday and keep in the freezer to easily grab and go each morning. I will simply set one baggie in the fridge the night before I will need it.

Alix’s Oatmeal:
Click here for the recipe
**Note: she has this as a “pre-race” meal, but it works great for travel as well**

Trail Mix:
For this you will need:
– Unsweetened dried tart cherries (double check when you buy these as most companies add sugar)
– Sprouted pecans
– Sprouted Almonds

Put 2Tbsp of each in a snack sized zip-lock bag. I suggest you store these in the fridge to increase the freshness. This is a great snack for anytime really. As always feel free to substitute any nuts or seeds you like, but still keep it to 2Tbsp of each. I suggest you use sprouted nuts & seeds as regular raw or roasted nuts & seeds contain phytates that can block absorption of nutrients and leach nutrients from your body.

Nut Butters & Veggies or Fruit:
– 1 packet Justin’s Almond, Cashew, or Pecan Butter
– 1 sliced apple or 10-15 baby carrots, celery sticks, sliced bell pepper

Time saver tip: If you don’t have time to chop the vegetables you can buy them pre-chopped at any grocery store. You can get them in the party platters or single serve

Protein Shake:
– 1 serving grass-fed whey protein
o Teras Whey
o Reserveage Organics
o Naked Whey
– Optional 1Tbsp organic cacao powder (I use Navitas Naturals)
– 2Tbsp ground chia powder (I use Navitas Naturals)

Put all ingredients in a small/thin shaker. Once you get on the plane ask the attendant to fill the shaker to your desired lever with water. You know what to do from here. You can also have a Kind Bar (5g sugar or less) or a packet of nut butter with this to further increase satiety.

Ridiculously Easy Chicken Soup

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I came home from a workout last week and needed to eat. That’s typical :-). We roasted a chicken the day before and we had plenty of leftovers, but my issue was that it was freezing cold outside, and cold chicken on a cold day just didn’t seem very appetizing. I had also just bought a large container of chicken broth from our local co-op and thought, “I’ll just whip up a quick soup”. MAN it turned out good. So I thought I would share it. The best part, besides the taste, is it takes 10 minutes MAX to make this. Enough with the jovial banter, here’s the recipe.

Ingredients
– 2 cups chicken broth (be sure it is from a free-roaming chicken & if it’s been in the fridge it should have the consistency of jello)
– 4-6oz shredded chicken
– 1-2 handfuls fresh spinach (tear it apart with your hands)
– 1 cup leftover baby carrots
– cayenne pepper, sea salt, black pepper to taste

Instructions:
Add all ingredients to a medium pot and turn on medium heat. Heat to your liking, remove and eat. It takes mine exactly 8 minutes before it starts to boil.

How to Quickly Recover from an Injury:

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So I just tore my calf muscle. Thankfully it is not too bad. I can still walk and have no visible bruising or swelling yet, but my range of motion is very limited and it hurts pretty dang bad. Ironically about 20 minutes prior to the injury I ran across a parking lot and thought, MAN I feel good! That feeling didn’t last very long. This injury comes just as I am preparing to start my hard training for next season. I am feeling strong, fast and ready to rumble. Most people would be pretty upset if this happened to them, and I will admit, I had about 5 minutes of “no,I didn’t just do what I think I did”. While I was sitting down, hoping that the pop I felt wasn’t a torn muscle, my mind immediately shifted to creating a plan of action to heal whatever just happened as fast as possible. I stood up, attempted to go onto the toe of the injured leg and felt a “not so nice” pain. Torn calf confirmed.

Now is not the time to be aggravated and upset that all the training I have done will go to waste, or that I will lose my fitness. Rather, now I have the perfect opportunity to learn first hand how to quickly heal my body from a pretty severe injury. This is just how my mind works. In a sense, I am excited. What I will learn over the next few weeks will not only serve as a protocol of healing for myself, but it may help my clients, my friends, and you heal from an injury faster than you thought. Enough of the chit chat. Below are the supplements I will use to heal and why I will use each one. Along with my nutrition plan of course. Disclaimer:I am not affiliated nor do I receive any compensation from the sale of any of the supplements listed. I use them because I know they work. Plain and simple.

Chlorophyll, also called “the blood of plants”, helps to increase hemoglobin (a red protein responsible for transporting oxygen in the blood) and starts the process of oxygen production. The hemoglobin in chlorophyll is almost identical to that found in humans. Increasing oxygen is a key component to healing. For this I am using a product called Chloroxygen. You can read more about the healing & health benefits of chloroxygen here. Chlorophyll is best absorbed when taken with a source of iron. I will take 1 full eyedropper of chloroxygen per day along with a serving of grass-fed beef. If you chose plant based sources of iron, go with Unsulfured Blackstrap Molasses, spinach, or kale.

Next in my arsenal of supplements is zinc. We often think of the zinc that is in cough lozenges due to it immune boosting potential. Also, if you are suffering from low testosterone, chances are VERY high that you are deficient in zinc, as it is a key factor in testosterone production in the testes. Zinc is also well documented for it’s ability to enhance wound healing. I use the brand BodyBio 2 Zinc. I will take 10 drops 3xday for the next 2 weeks. To learn more about the healing benefits of zinc click here.

No healing protocol would be complete without a good source of hydrolyzed collagen. It’s no secret that I supplement with this daily in order to protect my joints, tendons, cartilage, and muscles from excessive damage due to my heavy training schedule. Now that I have a legit injury I need it now more than ever. The amino acids in hydrolyzed collagen are highly absorbable and assist in repair and growth of new tissue. I recently recorded a podcast on the healing benefits of bone broth. If you missed that episode click here to listen. Broth, made properly, has been documented for many years for it healing and protective benefits. I will be adding 1Tbsp of hydrolyzed collagen in the morning to 12oz of hot bone broth. I will also take an additional 1Tbsp of hydrolyzed collagen in the evening with water before bed. To read more about hydrolyzed collagen click here.

The last 2 “super foods” I will add to my arsenal are cayenne pepper, which I add to the broth, along with a turmeric supplement. Cayenne pepper, surprisingly enough, is documented as being a potent anti-inflammatory and pain reducer. The capsaicin found in cayenne “can reduce body levels of substance P, a chemical messenger that carries the sensation of pain”. It is also high in Vitamin’s A & C as well as calcium, magnesium, zinc and others. The active ingredient capsaicin also helps the absorption of other nutrients and supplements. In this case I am using Turmeric for it’s anti-inflammatory properties and enhancing the absorption with a little cayenne mixed into the bone broth. You want to be sure the cayenne pepper you are using is at least 90,000 H.U. (heat units). If you like heat, bring it on! The more the better. I will take 1-2 servings of cayenne per day along wit 2g of the turmeric supplement. Turmeric, as you should know by now, is a well known natural anti-inflammatory. Read more about the healing benefits of cayenne pepper by clicking here.

Along with the super foods and the supplements listed above I will be eating a foods that are high in iron, along wit plenty of local organic vegetables and healthy fats. I will avoid all processed carbohydrates and hidden sugars as these “foods” are prone to promote inflammation and leach healing nutrients from your body.

And there you have it. I am sure there are other supplements that could be used to heal, but these are the ones I am going with because they are simple, to the point, and I know they work. Instead of going to the pharmacy and getting a chemical prescription and taking NSAIDS that have been known to be damaging to my health, I choose to use natural substances that will not only help to heal my injury, but give my body EXACTLY what it needs to come out of this injury healthier, more energetic, and 100% ready to train again.

If you have any questions, comments, or have used an herbal remedy or natural supplement yourself to heal from an injury or would I would love to hear about it below. The more we share our knowledge of health and natural wellness, the healthier and happier we will all be :-).