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#moknowshealth Archives - Link Endurance

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.

Bone Broth & Herb “Snack”

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It’s no secret that I have been on a major bone broth kick lately, and since my achilles tear last week my broth/collagen consumption has risen to epic levels. My favorite way to consume said broth is heating up a large cup on the stove and drinking it for a mid-day snack. So today I decided to “elevate” my broth snack with some fresh herbs and other spices and thought I would share it with you. This is a simple way to get great nutrients and change the flavor at your leisure. Here it is…

Ingredients
– 2 cups broth
– Cayenne Pepper (go easy..or not)
– Pinch of Celtic Gray salt
– Pinch of ground black pepper
– few pinches of fresh herb (thyme, oregano, or rosemary)
***Bonus: If you are training hard/need to heal fast from injury or a workout add 1 serving Great Lakes Collagen Hydrolysate***

Instructions
Tear the herbs with your fingers. Put everything in a medium pot on the stove. Turn on medium heat and warm til just before boiling. Pour into a large mug, add the collagen and let the herbs steep for about 2-3 minutes.

Episode 49: Training Through Injury, Bread Legumes & the Paleo Diet, How to train for an Obstacle Race

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In this epsode I teach you how to focus on what you CAN do if/when you are injured. Despite what most people think, you can keep, and even improve, your fitness when you get injured if you approach it with the right mind set.
I talk about how eating breads and legumes can be healthy for you even when following a Paleo diet. I encourage you to try all ways of eating and learn to eat foods that work with YOUR body.
Are you training, or want to train for a Spartan, Tough Mudder, or other obstacle race? I talk about the best way to train for these events.

To listen click here. Or download on iTunes for later.

If you have any questions or comments please leave them below.

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 :-).

Episode 48: Creating S.M.A.R.T. Goals for Primary Foods & How to Make Broth for Max Health Benefits

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In this episode, along with me making up a few words :-), we quickly revisit your Primary Foods. I talk about creating S.M.A.R.T. goals to keep you on target to achieve exact what YOU need in your primary food life for health and happiness.

Then I discuss not just the health benefits of bone broth, the warning against buying typical store bought boxed or canned broths, and teach you exactly how to prepare your broth in order to achieve the maximum benefits. You will also learn how improperly cooking broth can be harmful to your health.

Click here to listen or you can download on iTunes for later.

Dallas Area Co-op:
Urban Acres www.urbanacresfarmstead.com

To find a local farmer:
www.eatwild.com

Instructions for preparing bone broth can be found by clicking here.

If you have any questions or comments please leave them below.

Episode 47: The ONE Food that EVERYONE Needs to Have

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Have you tried every “diet” or nutrition plan out there without the success you desired? Do you eat vegan, paleo, vegetarian but still not getting the desired results? More than likely you are missing out on this key nutrient that every human on the planet needs for success. Click here to listen and find out exactly what that food is and where you can find it.

If you have any questions, comments, or would like some accountability after what you are about to here leave me a note below.

Episode 46: Peter Defty Interview Part 2: Science of Optimizing Fat Metabolism for Athletes

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Peter Defty is back to discuss his recent trip to the American College of Nutrition Conference and the upcoming science of optimizing fat for fuel in the endurance athlete. Click here to listen or download on iTunes for later.

To get more information on Vespa Power or to learn about Peter’s OFM model for athletes visit the Facebook fan page. Simply log in to your Facebook account and type Vespa, Optimized Fat metabolism (OFM) into the browser.

If you have any questions or comments please leave them below.

Episode 45: Benefits of Ginger, Frozen vs Fresh Foods, Anti-rotation Press, Pot Stir

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In this episode I discuss several extroardinary benefits of ginger. You will also learn when to, and why, you should choose frozen fruits and vegetables over “fresh” produce. Finally, I talk about 2 of my favorite ab/core stability exercises that just happen to be a total body movement in all wrapped up into one move!

Click here to listen.

To see the demonstration video for the Pot Stir and Anti-Rotation Press click here.

8 Tips for Running a Marathon

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Steps for Successfully Running a Marathon:

Get Your Heart Rate Zones Tested:
– contact someone at Playtri
– getting this done will give you the EXACT pace you should be running at safely to avoid injury and build aerobic fitness
– if not in the budget, you can perform a self test (see below for example)
– can also use the talk test
– DO NOT RUN BY A PACE!!

Get fit for Shoes by a Pro:
– have a specialist at a running shoe store assess your run gait and help fit you for the best shoes for YOUR feet
– Once you have the shoes that feel good and fit YOU, don’t change
– Never change shoes close to race day

Start Slow:
– we recommend a run/walk combination for all athletes, even elite’s
– start with 20 minutes for 3 days/week, easy run for 2-3 minutes followed by 2-3 minute brisk walk (don’t doddle)
– Build up to 4/1, 9/1, etc

Warm up & COOL DOWN:
– most people just get up and run and don’t prepare body for the activity
– spend 5 minutes foam rolling, then 5 minutes dynamic warm up/run drills
– missing the cool down is a critical error. Recovery starts during the cool down

Running too Often:
– Misconception that you need to run 4+ days per week
– Only need 3 days plus functional training/cross training for positive results

Interval/Speed Training/Hills:
– great way to build power and speed
– can be done 1-2 times per week
– increase in Vo2max will also increase aerobic efficiency

Functional Training/Cross-Training:
– Often overlooked bc people are scared they will “get big”/”bulky”
– Running can create overuse injuries
– STRENGTHEN YOUR GLUTES
o Lateral band walks
o Monster walks
o Glute bridge
o deadlifts
– Strength training builds stabilizer, opposing, supporting muscle groups for function & efficiency
– You want to get fast and make running easier? LIFT WEIGHTS

Recovery:
– Recommend a massage at least once every 2 weeks (be sure they are good and work on athletes)
– Cold contrast showers reduce inflammation and speed recovery
– Compression socks/leggings. Wear for up to 24hrs post long/hard run
– Cryosauna to reduce inflammation
– Eat a whole food, anti-inflammatory diet
– Supplements that enhance recovery: Cod liver oil, Bioastin, Vitamineral Greens

Run Self Test:
The goal of this test is to run at your maximum sustainable effort for 30 minutes without losing form. You should end with the same intensity, speed and power as you start the test with. If your legs begin to get rubbery or you start to lose for you are going too hard.
Warm up on a treadmill or track for 10-15 min. Then run 30 minutes. Build up to you max sustainable intensity within the first 10 minutes the hold that pace for 20 minutes. Record your heart rate for the last 20 minutes. Take the average heart rate for the last 20 minutes once the test is complete. That number is your estimated heart rate at your lactate threshold.
Take that final number and subtract it by 5 and that is a rough estimate of your “training Pace”. Be sure to cool down for at least 5 minutes.

Mo’s Mango Macca Shake

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The addition of Maca Root to this recipe really bumps up the nutrient density because maca root is high in protein, iron, potassium, iodine, magnesium, calcium, and fiber. Maca root has also been used in natural medicine to help increase fertility, libido and energy. This makes maca a real “Super Food”. This shake is great post workout or if you need a quick to go meal option anytime. If you are using this shake as a meal due to convenience/lack of time, I recommend taking a greens supplement with it like Vitamineral Greens. Enjoy!

Ingredients:
– 10oz unsweetened vanilla almond milk
– 1 scoop reserveage organics grass-fed whey protein
– 2Tbsp ground chia seeds (I use Navita’s Naturals)
– 1tsp maca root powder (I use Navita’s Naturals)
– 1/2 cup frozen organic mango
– 1-2Tbsp Justin’s Maple almond butter (I use the single packets)
– pinch of sea salt (optional)

Blend it all up and drink it down.