Homemade Sports Drink

By: Coach Maria - Salus Nutritionist & Food Expert


If you follow this blog, there is a high likelihood that you care about your health and take part in an exercise program.

You probably spend a good deal of time trying to figure out how to best feed & hydrate your body for optimal health that includes:

• Improved body composition
• Fat loss
• Increased energy
• Gains in athletic performance
• Enhanced sleep cycles
• Stable blood pressure
• Lower cholesterol levels

In that process, perhaps you have or still rely on sports drinks to hydrate after a workout for replenished electrolytes - that's what the sports drink marketing folks have made you believe...right??

The sports drink were originally intended for professional athletes that expend a ridiculous amount of energy, at incredibly high intensity, for an extended amount of time (hint: hours).

For those athletes, consuming the original formula that replenishes the authentic loss of electrolytes, makes absolute sense.

For those of us that are not performing at the caliber of professional athletes, the ingredients in today's sports drinks are not necessary and are even doing more harm than good.

This is most assuredly true for young athletes.

Take a look at the ingredients in your typical sports drink label and you'll more than likely see this:

1. High Fructose Corn Syrup
2. Color dyes
3. Additives
4. Preservatives

The first ingredient is what the product contains in the highest amount of all ingredients!

Your body does not need high fructose corn syrup to replenish anything lost during a workout. Period.

A much better alternative can be made at home and you can feel good about the ingredients you are consuming and the fact that you are not exposing your body to the sugar-crisis that contributes to so many health problems - this is most especially true if you have young athletes in the home.

Ingredients

1 c lemon juice (between 6-8 lemons, depending on size)
1/2 c raw honey or maple syrup
1 tsp unrefined sea salt
1/2 tsp baking soda (Baking soda can possibly neutralize muscle soreness or delay muscle pain from lactic acid build up.  Plus, it neutralizes the citric acid!)

Place ingredients in a pint mason jar.
Shake until combined.
Keep concentrate in fridge.
You can either add this concentrate to 1 gallon of water or add 1-2 tblsp (depending on personal taste) to each 8 ounces of water (1 cup) - which works well for young athletes to take in their own water bottle.

Tips:

• I have poured this concentrate into ice trays and dropped a couple of the frozen cubes into our young athletes water bottles that are filled with water.
• I have used oranges instead of lemons, or a combination of both.  Limes work great as well!
• Did you know that Gatorade has 30mg of potassium per 8oz serving and lemon juice has 37mg potassium per 1oz serving?  Ideal electrolyte replacement without the need for high fructose corn syrup!  :) 

Are you a long-time soda-drinker?

A lot of clients ask me about diet sodas and why they’re bad for you if they don’t contain any calories. The reports on diet soda are very conflicted and, for some, controversial. Some studies conclude that too much diet soda can cause cancer, some conclude that you can’t drink enough to cause cancer; switching to diet can help you lose weight, diet sodas cause you to gain weight; nothing in diet soda is very harmful, everything in diet soda is harmful. I am not a medical researcher or expert, but as a health and fitness expert, here is my take on the issue.

        A very popular diet soda contains these ingredients: carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, natural flavors, citric acid, and caffeine. Do any of these ingredients sound like something you want to put in your body?

Phosphoric acid is a chemical used to acidify a product. Potassium benzoate is a preservative used to prevent mold, yeast, and bacteria. Citric acid is also used to preserve the freshness and taste of the product, though the citric acid in diet soda isn’t actually coming from citrus fruits but instead from synthetically produced citric acid using scrap molasses, starch, and phosphoric acid (kind of like sausage). Caramel color is a chemical food coloring and who knows what “natural flavors” means. Aspartame is an artificial sweetener that has been widely used since the early ‘80’s. It is found in many sugar-free products and is probably the most controversial ingredient. We do not have a precise indication of the long-term effects of consuming this product, but it’s one I’m definitely willing to avoid.

        We know that we should avoid chemically processed foods so we should avoid diet soda. It is, in all sense of the word, a chemical. Some of the health risks, in my opinion, of drinking diet soda include ruining the enamel on your teeth and staining your teeth; bloating and indigestion; calcium depletion in the bones; negatively affecting stomach acid, which could lead to Irritable Bowel Syndrome; caffeine addiction; increased sugar cravings; increased risk of metabolic syndrome; and weight gain. We want to provide our bodies with healthy, nutritious food, and diet soda has no nutritional value.

If you are a long-time soda-drinker, and switching from regular to diet is a big change for you, go ahead and do it. Then wean yourself off the diet soda as well. You have many alternative options. If you really like the carbonation of soda, try club soda and add the juice of half a lime or a splash of fresh orange juice. Try drinking non-processed, natural sugar fruit juices or smoothies. Try decaffeinated tea or coffee. Drink lots of water instead. It may be difficult at first, but eventually you will no longer crave sodas. Treat sodas like all other unhealthy foods – as a treat to have once in a while. Give your body the respect it deserves and eat whole, unprocessed foods. Your short- and long-term health will benefit.

Make The Switch!

Sweet Potato Breakfast Cake

By:  Coach Maria - Salus Nutritionist & Food Expert

There are mornings when I just don't feel much like eating a meal for breakfast.

The problem, however, comes when that mood strikes me, and yet I have an intense workout ahead of me.  No bueno.

It took a few tries, but I finally came to a delightful solution for both my lack of appetite and the fuel required for my impending workout.

Not overly sweet, versatile enough to switch around add-ins, enough good carbs to fuel your workouts but not bloat the gut.

Perfect!

Ingredients
serves 6-8 (depending on portion size)

1/3 c almond flour
1/4 c coconut oil, melted
3 eggs
1.5 c cooked sweet potato, mashed*
1 tblsp pumpkin pie spice
1/4 c raw honey (or pure maple syrup)
1 tblsp vanilla extract
1/2 tsp salt
1.5 tsp baking powder
Add-ins:  large handful of one of the following or a mix of a few: dried cranberries, raisins, chopped nuts, allergy friendly Enjoy Life chocolate chips (dairy and soy free - Harmon's and some Smith's stores carry this brand)
Preheat oven to 350.
Combine and thoroughly mix all ingredients except add-ins in a medium bowl.
Stir in any combination of add-ins.
Pour into a lightly greased loaf pan.
Bake 20-25 minutes or until toothpick inserted into the center comes out clean.

*For convenience sake:  I have seen cans of sweet potatoes that contain ONLY sweet potatoes - no light syrup which really means needless "sugar"!  Ask your local grocery store if they carry it.  If not, request it!!  It's really handy on days when you have time to make this, but not time to bake a sweet potato!

How to be Totally Miserable

I read this great book by John Bytheway and wanted to share his wisdom.

It has been said that, in this life, suffering is mandatory, but misery is optional. We all have problems, but we also have a choice!
We can choose to be happy or we can choose to be miserable.
If you want to be completely miserable then PLEASE DO THE FOLLOWING:

1. Believe that things will NEVER change. (Then do everything you can to prove your point).

2. Don’t do anything. Miserable people wallow. Happy people know that activity and depression are opposites.

3. Worry about things you CAN’T control.

4. Complain about your blessings. Don’t be grateful for what you have. Just focus on what you don’t have and make sure you let others know of your lack.

5. Think only about yourself! Happy people know that the key to being happy is making others so. Avoid this at all costs. Only think about others when comparing yourself to them. Take notice of all of the things they have that you don’t.

6. Relive your bad memories. No matter what don’t focus on your successes, happy moments or other great things in your life!

7. Blame everyone and everything! Be sure to focus on what a victim you are and do not take responsibility for anything. Blame everyone and everything for your situation.

8. Put yourself down. Be sure to use negative self-talk every chance you get. Focus on every weakness you have and never take a compliment.

9. Do Not Set Goals! Do not read anything informative, don’t listen to anything useful or do anything productive. Doing so may ruin your chance of being completely miserable.

10. Always want more. Don’t ever be satisfied or appreciative of what you have. Focus on all of the many things you want but don’t have.

There you have it! 10 things you can do to be totally miserable. Or you could do the exact opposite to be happy. The choice is yours! Make it a good one.

Real Food=Real Results

By Coach Maria - Salus Nutritionist & Food Expert

The brief stories that accompany each individual are real.  Each person decided to make a change in their nutrition that required some level of commitment.  That commitment; whether forced by some health issue or chosen due to personal life circumstances, elicited amazing results and lifelong changes in nutrition lifestyle that have had a huge impact on quality of life. 

Making a commitment to improve our health is not always easy - we are busy, we have demanding work/home/family schedules that will give us all types of reasons NOT to maintain or even begin that commitment.

But I'm here to tell you that YOU ARE WORTH IT!

The commitment can be as easy as deciding not to drink soda during the weekdays or deciding to prepare and bring your lunch to work each day instead of going out to eat.  For those looking for more of a challenge (which will result in faster results), it could mean no sugar or processed foods for 30 days or 30 days worth of homemade meals (there are plenty in this blog to choose from!).

I can tell you that by following the recipes here in this blog for all your meals, you can have the same type of results that the individuals highlighted in this post have had and you can see results as quickly as 2 weeks and, for certain, by 30 days.

Make a commitment - any commitment - to improve one area of your nutrition that is lacking.  Start now!  Improved health, a change in body composition and more energy are at your fingertips!!



"In the first four months (eliminating grains, processed foods, dairy, sugar and eating REAL food) I went from 185 pounds and size 14 to 145 pounds and a size 6, without much exercise at all - and without the obsessive diet brain. My skin was softer with a more even tone and fewer wrinkles. My hair was softer, ...growing in stronger than ever....My weight began to shift again. I built muscle, lost inches, and dropped fat. A year and a half later, I’m down to a fit size 2. I lift weights and do high impact intensive training 2-3 times a week, and really enjoy pushing myself to be stronger and have more stamina. My mood and focus are fantastic!” ~ Kellie

“Over the last few years things began to weigh heavily on me. A mixture of fatigue, stress, and an overall lack of wellness mentally and physically made it harder to get through the day...I must admit I was very skeptical about the “dangers...” of cereal and whole grains…After all, this really flew in the face of my previous understanding of a well balanced diet, consisting of nine to 11 servings a day of grains, coupled with minimal fat. …After about a week or two...eating real food..., all cravings for things sweet, starchy, cereal-y, and grainy were all gone…I have NEVER felt better. I hope that others will come to reap the benefits from this way of life as well. It has been a godsend for me, and many others I have come to know.” ~ Aaron
 

 

"I was called in for a private meeting with my doctor, who explained, holding my hand, that I had MS, Multiple Sclerosis. I left that office with a pile of papers with prescriptions for several different drugs and a cocktail of 6 antidepressants and a prognosis of maximum 10 years until a lifetime spent in a wheelchair…I never took the drugs. Not one of them…I ditched all grains in 2003 – and everything else that might promote inflammation: processed foods, low-fat processed dairy, nuts, seeds, seed oils, fructose, and nightshades…I have been lesion-free for the last seven years. And I can safely say that my future will not be spent in a wheelchair.” ~ Eve

 

 

 

“My journey towards finding this[real food] lifestyle started 6 years ago in 2006. I was 39 years old, 195 pounds, with over 50% body fat. I was having severe pounding headaches, had some difficulty breathing on exertion, was tired all the time, ...and experiencing gastric reflux at night…

I began to experience a slight on and off pinching sensation in the area of my heart, I realized something was wrong, and went to a cardiologist...He put me on several medications: Captopril, Diovan HCT, and Toprol XL. He was very straightforward and told me that he could already tell, without the results of tests he was planning on scheduling, that I was very sick and if I wanted to see my three little girls grow up, that I needed to make a change immediately…

My cardiologist informed me that I did suffer some permanent damage to my heart. And then he said it – Congestive Heart Failure…

…[My trainer] recommended I try [ditching processed foods, grains, sugar] during an 8-week fat-loss competition the gym was running. I trusted him implicitly and I gave it a try…after 8 weeks, my rippled tummy was gone!…

A few months later, I went to have more blood work done, and was excited to tell my doctor of my new lifestyle. He cringed when he heard how many eggs and portions of red meat I was eating. But when my results came back he said, “I can’t tell you to stop what you are doing, because whatever it is, it’s working.” My cholesterol had dropped to 126mg/dl, my blood pressure was 110/68mmHg, my triglycerides and LDLs were way down, and HDLs were elevated…” ~ Lisa

 

 

 

 

 

"In September 2011, I was diagnosed me with Idiopathic Pulmonary Fibrosis (IPF). I was told that IPF is a disease where the lungs scar and stiffen. I was told that when that lung tissue dies, it doesn’t grow back, it is gone for good. I was told that the best hope for people with IPF is commonly thought to be a lung transplant and there is no treatment on the near or far horizon. Once diagnosed the typical patient lives three to five years but many die sooner or live longer...

Having learned that IPF is an autoimmune disease, I began doing research on ways to stop the progression of IPF through an autoimmune dietary protocol...

I eliminated all wheat, gluten, and lactose from my diet and added good fats, lean mean, and lots of vegetables. No sugar or processed foods, but I do drink wine...

Shortly after I made the switch...my IPF stabilized (which is as good as it gets). It has now been under control for over nine months. I was previously on medication for high cholesterol (statins), acid reflux (Nexium), and depression (Wellbutrin). After a mere two months of this new eating lifestyle, I was able to stop all of the medications and have watched my stats improve drug free. My PF stats, which measure your lung function, have actually improved which is unheard of in a PF patient. I attribute that to diet, exercise, and stress reduction" - Bill

 

What’s All This Gluten Talk?

As many as 20 million Americans could be affected with gluten sensitivity and not know it. Gluten sensitivity is much more common than you may realize. The upside is that if you discover a gluten intolerance, it is manageable. Even if you do not suffer from gluten sensitivity, you may feel a great benefit from cutting it out for a few weeks.

Salus Coach Maria is gluten free by choice, not because of diagnosed sensitivity. “I have many of my clients eating gluten free with wonderful success in not only weight loss, improved biomarkers, reduction or remission of arthritis symptoms, improved sleep, increased energy (after a transitional 2 week transition period), and a healed gut which translated into remission of digestive issues.

Do you suffer from gluten sensitivity?

Gluten Sensitivity Quiz

Count all symptoms that you experience on a regular, chronic basis.  

Digestive Symptoms

• Frequent bloating or gas
• Diagnosed with IBS or acid reflux
• Daily diarrhea or chronic constipation

Neurologic & Skeletal Symptoms

• Migraine or headaches
• Joint pains or aches
• Brain fog

Hormonal & Immune Symptoms

• Depression or anxiety
• Ongoing fatigue
• Chronic eczema or acne 

Four or more symptoms indicate that gluten may be impacting your health.  You may want to consult with your physician or, try going gluten free for 2-4 weeks and notice how you feel afterward. 

Squasage Bake

I love casserole meals that come together effortlessly (well, perhaps that's relative?). This one contains 4 main ingredients that I love simply on their own, but combine them together and you have a hearty breakfast, lunch or dinner. As always, I like to double these types of meals so I can have plenty of leftovers for convenient, quick breakfasts or lunches for the week!

By: Coach Maria - Salus Nutritionist & Food Expert

Ingredients

Serves 6

1 lb turkey sausage**
Spaghetti squash
bundle of kale, chopped
onion, chopped
1/2 c chicken broth
1/2 c coconut milk
1 garlic clove, minced
1 tblsp garlic powder
1 tsp onion powder
1 tsp tarragon
1 tsp salt
1/2 tsp black pepper
eggs

Preheat oven to 400
Cut squash in half and remove seeds.
Place cut side down on baking sheet and bake for 25 minutes (or until tender).
While your squash bakes, cook your sausage in a pot until done.
Remove from and add garlic, kale, onions and broth.
When done (5-7 minutes), add coconut milk and spices.
Cover and simmer for 5 minutes.
Take baked squash and rake with fork to get stringy noodles.
In a baking dish, layer squash, top with kale/onion mixture, sprinkle with sausage and crack desired number of eggs throughout the top of casserole.

Bake for 15 minutes or until eggs are cooked.
















** You can find some sausage without all the preservatives or additives. The Aidelles brand of sausage is a good place to start.

Coach's Pick: Healthy Muffin Recipe!

Muffins don’t have to be a caloric nightmare. The mega-sized ones at the grocery store may not be your best option. Homemade muffins can be healthier because you control exactly what goes in them. We asked a few of our trainers for their favorite healthy muffin recipe.

Denise's Chocolate Banana Cinnamon Muffins

Source: hotpolkadot.com

3 large bananas
3/4 cup granulated sugar
1 egg, slightly beaten
1/3 cup unsalted butter, melted
1 cup flour
1/2 cup cocoa powder
1 tsp cinnamon
1/2 tsp salt
1 tsp baking soda
1 tsp baking powder

Preheat the oven to 375 degrees and position a rack in the center. Line a muffin tin with baking cups and set it aside.

In a large bowl mash the bananas with a fork then mix in the sugar, egg and butter.

In a separate bowl whisk together the flour, cocoa powder, cinnamon, salt, baking soda and baking powder then lightly fold it into the banana mixture. The batter should be just moistened and still a little clumpy. Over mixing will produce short tough muffins.

Divide the batter between the prepared muffin cups and bake them for about 20 minutes until a toothpick inserted into the middle comes out clean. Transfer them to a rack to cool and enjoy!

Maria's Gluten Free Apple Cinnamon Muffins
serves 9

1 apple, cored and diced
1 cup almond flour/meal

3 tablespoons coconut flour
3 eggs, whisked
¼ cup coconut oil, melted
2 tablespoons raw honey
1 heaping tablespoon cinnamon (the more the better)
½ teaspoon baking soda
pinch of salt

Preheat oven to 350 degrees.
Add almond flour, coconut flour, cinnamon, baking soda and salt to large bowl, mix together.
Then add your eggs, oil, honey, and diced apples.
Mix thoroughly.
Place silicone liners in muffin tins, then place batter evenly throughout. The mix gave me 9 muffins.
Bake for 25-30 minutes. These guys take a bit of time, but they are totally worth it!

Kristin’s Hearty Morning Muffins

1 cup rolled oats
1/2 cup unsweetened applesauce
2 Ripe bananas, mashed
1 tbsp nut butter
2 tbsp coconut oil
1 tbsp baking powder
1 tsp cinnamon
1/2 cup Blackstrap molasses
1/2 cup water
1/2 cup whole wheat flour
1/2 cup dried cranberries
1/4 cup walnuts, optional; sliced
1/4 cup coconut flakes optional

Preheat oven to 375 degrees F . Coat the muffin pan with olive oil. Combine oatmeal, molasses, applesauce, bananas, water, nut butter and oil. Mix until all ingredients are blended. Measure and mix all dry ingredients. Mix the wet and the dry ingredients. Add dried fruit and nuts, if using. Fill muffin cups 2/3 full. Bake 15-20 minutes or until lightly browned on top.

Mikalyn's Simple Protein Chocolate Muffins:

2 scoops chocolate protein powder
2 tablespoons unsweetened cocoa powder
1/4 cup berries
1/2 tablespoon baking soda
1 egg
1 banana
Vanilla
1/2 cup peanut butter/almond butter
Any type of sweetener/honey/stevia/splenda if you like it sweeter. (I don’t need it sweetener and it still tastes great)

Blend banana and egg. Mix with the rest of ingredients.
Mix and pour into muffin cups. I use silicone muffin cups. Easier to remove without any mess.
Bake for 15 mins in the preheated oven at 375 degrees F.
Makes 4-5 muffins.