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LINK Endurance Pre Workout Shake

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As Holistic Nutritionists, we are always coaching clients on how to race fast AND recover fast – but not only fast, recover WELL. Could you shove a couple of donuts down your throat with a pot of coffee before a race and probably have a pretty good race? Sure. Race in and race out, though? No. Here’s why: by practicing the thinking of “I just need food so I can burn it – it doesn’t matter what it is or the quality of it…” is completely backwards.

Many people who workout a lot (we would define “a lot” as more than 6-7 hours per week…) or who are endurance athletes, etc. make the mistake of thinking that because they workout so often, they can afford to eat whatever they want, whenever they want. Again – completely backwards.

Sorry to burst your bubble, but it is truly the opposite. Because you workout so much, the cleaner you need to eat. Now, can you afford to eat more? Yes, for sure! But WHAT you eat – particularly the quality of it, is vital! The higher quality food you put in, the faster you will race and recover. Not to mention the clearer you will be able to think while working or make decisions on the race-course.

We cannot say it enough: WHAT YOU PUT IN IS WHAT WILL COME OUT!

Hence: our favorite pre-race shake! Well, let’s be clear: Mo’s favorite. If you’ve been following us for a while, you know that Alix doesn’t go near bananas. If you don’t either, no worries – simply omit. But if you’re cool with them, leave it! It will make the shake really creamy in texture!

This shake is FULL of the nutrition you need prior to a race –

  • The tart cherry juice and banana are fast burning carbs – but not so many that you will crash. Plus, the tart cherry juice is an incredible anti-oxidant, so it will help fight off those free-radicals that get released when racing or during a hard workout!
  • The maca powder is incredible for your hormones…
  • The cacao powder is an anti-oxidant and is high in iron and magnesium…
  • The ground chia is a great source of fiber and the almond butter a clean source of fat – but neither will weigh you down, but will slow down digestion just long enough for this shake to last you until after your 45 – 60 minute workout or until your first bite of race fuel during the race…
  • The MCT or Coconut Oil are medium chain triglycerides that the body will digest as it would carbohydrates vs fat – meaning, it won’t slow anything from getting into the bloodstream!

So if you have a big workout coming up – give this a shot! It’s one of our favorites! You will feel the difference in your ability to push!

Enjoy!

LINK Endurance Pre-Workout Shake

Serves 1

Ingredients:

  • 4-6 ice cubes
  • 4oz unsweetened almond or coconut milk
  • 4oz tart cherry juice
  • ½ banana
  • 1 scoop high quality protein powder*
  • 2 tbsp cacao powder
  • 1 tsp maca powder
  • 2 tbsp ground chia seeds
  • 1 handful of spinach or baby kale
  • ½ tbsp MCT or coconut oil
  • 1 tbsp fresh ground almond butter
  • 1 tsp ground cinnamon
  • pinch of sea salt

Directions:

  • Blend all ingredients in a high-powered blender and drink up – ideally no more/less than 90 minutes to 2 hours prior to your race or workout start!

Notes:

Print Recipe
LINK Endurance Pre Workout Shake
Instructions
  1. Blend all ingredients in a high-powered blender and drink up – ideally no more/less than 90 minutes to 2 hours prior to your race start!
Recipe Notes

We suggest the following protein powders due to their quality of ingredients and great taste: Roo Whey Protein Ancient Nutrition Bone Broth Protein Pure Encapsulations Plant Based Protein

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Cleansing Hormone Balancing Breakfast Shake

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I’ve just finished up a hormone/liver detox. It lasted 7 days and I’ve gotta tell you – I feel awesome. Who wouldn’t, right? And the biggest plus? I really enjoyed all of the food the detox asked me to eat. I, of course – because I can’t help myself – add my own tweaks to the program/recipes – and they turned out absolutely delicious.

So I know what you’re thinking… How can a detox of ANY sort involve actual FOOD that involves chewing on top of which TASTES good? Well, for starters – the detox is all about getting the right nutrition in order to cleanse the body. So often we have clients come to us with trouble losing weight in spite of “juice cleansing” once a week or trying to eat very little. Listen to me: the body needs nutrition to survive and function as it should + to keep up with all of the demands we ask of it. Juicing is sugar. THERE, I said it. That is almost all it is. Is there a place for it? Sure. But that is another topic for another time.

My goal for this detox was to set a reset button of sorts. To do something a little drastic for a short period of time that would get me back on my game mentally and therefore physically. Due to my past struggle with anorexia (still comes and goes some days) I have to be very cautious that I do not over-restrict. So careful monitoring is important for me – if you fall into this category, please be aware of this for yourself.

You know what? I accomplished my goal. When a detox is done correctly, it should leave you feeling a little hungry for sure, but coming off of it should be with ease – not with a binge a bag of potato chips or cookies. It should help get blood sugar and cravings back in order and THIS is what will ultimately help reset any hormone dis-regulation and mental fog, anxiety, cravings, etc. When done correctly, it is a wonderful thing for the body every 4-6 months or so.

So, back to the recipe 🙂 – given how much I enjoyed the food, I wanted to share some of the recipes I used. This shake is the easiest thing in the world to throw together – it is creamy and thick and made me feel so good every morning – not full, not hungry, very cleansing and nourishing. It was the exact fuel I needed to get through my mornings! I will definitely continue with this as a new go-to for Breakfast and Pre or Post Workouts!

Here’s the low down and the ingredients and why each one if important:

  • The Bone Broth Protein is one of the most nutrient dense items you can take in. It is incredible for skin, hair, nails, joints, gut health – you name it!
  • The psyllium is to help cleanse, as is the flax seed – which will also offer some Omega 3 benefits!
  • The maca powder is a wonderful superfood for a hormone and energy boost!
  • The spinach is there because we could all use some more greens in our lives, additionally the greens will help with digestion and keeping the gut in a balanced/non-acidic state.
  • And the berries? Berries are the lowest in sugar among all fruits and full of free-radical fight anti-oxidants. Talk about a cleansing food, huh?

Hope you make this a part of your routine! You’ll feel all the cleaner for doing so! 🙂

Cleansing Hormone Balancing Breakfast Shake

Ingredients:

Directions:

  • Place all ingredients into blender and blend on high for 45-60 seconds.

Notes:

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Cleansing Hormone Balancing Breakfast Shake
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Instructions
  1. Place all ingredients into blender and blend on high for 45-60 seconds.
Recipe Notes

If you prefer a plant-based protein, we suggest Pure Encapsulations Pure Lean.

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