10oz oranges 2 med
1/4 cup almond
1 small sweet potato
1 med apple
1 cup coconut water (mango flavor is my personal favorite)
I just throw these ingredients into my Vitamix and bam, you have a great post workout smoothie.
Blair was bugging me to make a smoothie after his swim. So I made a post workout recovery smoothie. It tastes like an orange dreamsicle. I have to say, it just rocked! I do recommend letting it run in the blender for a while so the almonds get finely chopped.
I really like Dr. Weil’s approach. He is a bit more mainstream and tries to cover a pretty wide brush of dietary preferences. Plus he promotes concepts that get people focused on optimum wellness. Today he published a video that talks about anti-inflammatory foods. Endurance athletes in particular need to be concerned with keeping a neutral to alkaline bias and anti-inflammatory body. I know post-race favorite meals are soda/beers, big red meat meals, etc. This is the last thing your body needs to recover. Sure it needs protein, but it does not need all the acid rich environment that these selections create. With the level of stress and training volume we put on our bodies and endure all racing season, keeping a diet of both alkaline and anti-inflammatory rich whole foods keeps the body going and speeds recovery. This 8 minute video that is a nice summary of how to maintain this balance. Just wish Flax and Chia were also shown with Fish/Seafood since they are plant based rich with Omega 3’s. These are so easy to add in your diet. Add them to smoothies, salads, and sauces.
I also love his concept to eat across the color spectrum. It’s a wonderful visual to help get a wide array of foods that go across macro and micro nutrients. More importantly, it’s simple to remember.
As for the soy products, I prefer to use organic fermented soy to help prevent it from being perceived as estrogen. This is based on numerous research I have read that recommend limits to products like Soy Milk (I prefer Almond Milk) and tofu. This is certainly key in my house with my young daughter and wife since it affects their estrogen levels to a greater degree. We just love using Tempeh in stir-fry and even with pesto. Keep in mind, soy is also one of the most heavily GMO crop grown, so stick with organic or non-GMO certified.
If you want to research anti-inflammatory foods, a great resource is inflammationfactor.com. It’s nice to look up values if you have ingredient choices in a recipe. That way you can avoid more acidic ones. One of the highest anti-inflammatory are spicy peppers. That fits right on top of the pyramid above. I have been trying to sneak in pepper and required my taste for spicy foods. Extra hot salsa here, red chilies there.
And of course, organic where possible to prevent GMO’s from sneaking in the food supply.
Here is the video:
How to Eat: the Anti-Inflammatory Diet – Dr. Weil.
“Let food be thy medicine and medicine be thy food” ~ Hippocrates
Well, I game up with a smoothie to help boost the good old red blood cells with a bit of Vitamin D. My blood work came back and everything was within normal expected limits but I was on the lower end of the scale for iron, Vitamin D, and B12. A part of me believe this was depleated after a long season of racing and much, much higher training volume than I ever experienced. To help jump start the replenishing of those stores, here is what I threw in the Vitamix this morning (and weights used to calculate nutritional estimates). What I like about this is that the Vitamin C content is so high, that should facilitate the iron absorption. Another key thing is the Omega 3 to Omega 6 ratio. Its almost 3 to 1 which helps with an anti-inflamtory environment. I was hoping the morels would have been higher in Vitamin D but live and learn.
2 Cups Chopped Baby Spinach (209 g)
10 Brussel Sprouts (118 g)
1 Cup Beet Greens (104 g)
1 Cup Swiss Chard (160 g)
1 Cup Morel Mushrooms (17 g)
1 Tbs Spirlina (7 g)
1 Tbs Chia Seeds (10 g)
1 Tbs Hemp Seeds (5.5 g)
2 Tbs Flax Seeds (20 g)
1 Cup of Blueberries (184 g)
1 Cup of Strawberries (162 g)
1 Cup of Mangos (150 g)
2 Bananas (175 g)
Ginger Chunk (14 g)
2 Cups OJ
2 Cups Ice
1 Cup Water
Now using data available online here is my back of the envelope (ok, I used a spreadsheet) calculation of the nutritional values. This should be fairly close since it’s all raw food and just getting blended. Plus I got all the greens super fresh this morning so it could be higher. Anyway, this is just an estimate for illustration purposes since I did not obviously sample the final mix.
|Vitamins||Amount||Units||% of RDA|
|Total Omega-3 fatty acids||7,147.34||mg|
|Total Omega-6 fatty acids||2,570.35||mg|
And when all is said and done, it was very tasty. At 64 oz, it will take most of the day to consume so I will snack on it. I had to make another batch because the kids where at the blender with cups. Enjoy!
What an amazing story! A truly inspirational documentary for people to regain their life’s with real lifestyle changes. I was able to watch this for free with my Amazon Prime membership and would even recommend renting it for people who don’t! Never underestimate the power of people to go against conventional wisdom.
I’m just loving my Vitamix. Here is a list of what went into the blender this morning.
1 cup TJ OJ extra pulp
1 handful each of fresh blueberries, broccoli sprouts, fresh mango, fresh strawberries
1 apple cut in 1/2 (including core)
2 Tbs Chia Seeds
3 large kale leaves
2 cups of ice
1/2 cup of water to get the right consistency
For greens I do: dandelion greens, beet greens, all kinds of sprouts, kale, chard, spinach, carrot greens, spirlina etc.
For fruit, I also do: watermelon, grapes (w/stems), pears, papaya, cherries, raspberries, cantaloupe, etc.
For protein, walnuts, almonds, almond milk, coconut milk, tahini, etc. I want to find hemp since it’s a very complete protein.
I want to add ginger root, lemon/lime juice, avocado, turmeric, and some other root stuff.
I find the key is 30-50% greens, the rest fruit.