Author: HUMANFITPROJECT EDITORS

  • Mexican Stuffed Sweet Potato

    Mexican Stuffed Sweet Potato

    Mexican Stuffed Sweet Potato

    with chipotle sauce and cashew sour cream

    This unique raw-cooked fusion recipe delivers a healthy plant-based version of sweet potato skins. There is only two cooked* ingredients in the entire recipe and they are generously stuffed with a raw veggie combo of tomato, onion, and bell peppers with black beans. It’s smothered in a creamy chipotle sauce then finished with a raw cashew sour cream and fresh scallions. A delicious and satisfying way to get raw foods into your diet without having to go all-in. Served with a fresh pressed cilantro-lime green juice, recipe below.

    Makes 1 serving

    2 medium sweet potatoes*
    1 cup black beans*
    1/2 cup chopped tomatoes
    1/2 cup green bell pepper
    1/4 yellow bell pepper
    1/4 cup diced red onion
    1 tbs fresh cilantro, diced (or 1 tsp dried)
    1 tsp lime juice, optional
    1/2 tsp chili powder
    1/4 tsp garlic granules
    1/4 tsp sea salt
    1/4 tsp cumin
    1/4 cup chopped scallions (for garnish)

    1/2 cup chipotle sauce (recipe below)
    1/4 cup cashew sour cream (recipe below)

    Preheat oven to 375 degrees. Slice the potatoes in half, lengthwise. Place them face down in a covered casserole dish with about 1/4″ of water. Heat for about 40 minutes or until soft. Add a bit more water if it evaporates before potatoes are soft. While potatoes are cooking prepare your vegetables and place them in a mixing bowl with the black beans and seasonings, mix well to combine.

    Remove potatoes from oven, let cool for about 5 minutes. Scoop half of the sweet potato out and set aside for making chipotle sauce. After making the chipotle sauce, pour 2 tablespoon onto each potato skin. Place back into the oven to warm for about 5 minutes. Remove from oven and divide the vegetable and bean mixture evenly among the four potato skins, filling them generously. Drizzle each stuffed potato with 1 tablespoon of cashew sour cream and garnish with scallions. Serve with Sweet Cilantro-Lime Green Juice.

    Chipotle Sauce

    1 cup sweet potato* (removed from skins)
    1/2 cup cashews (soak for 4 hours, optional)
    3/4 cup water
    1 small chipotle pepper, roughly chopped (or 1/2 tsp ground chipotle powder)
    1 (1/8″) slice onion (or 1/4 tsp onion powder)
    1 clove garlic (or 1/2 tsp granules)
    1 tsp lemon juice
    1 tsp paprika
    3/4 tsp sea salt
    1/4 tsp cumin

    Blend all ingredients in a high-speed blender until smooth. Store leftovers in a sealed glass container in the fridge for up to 5 days. Can also be used as a spicy cream sauce for steamed vegetables or brown rice pasta dishes.

    Raw Cashew Sour Cream

    1 cup cashews (optional to soak 4 hours)
    1/2 cup water
    1 tbs tahini
    1 tbs lemon juice
    1 tsp apple cider vinegar
    1/2 tsp sea salt

    Blend until creamy in a high-speed blender (Vitamix or Blendtec). It will thicken as it sits or you can place it in fridge to speed up the thickening time. Store leftovers in a sealed glass container in the fridge for up to 5 days. Can be used on chili, burritos, wraps, or baked potatoes. Makes about 5 servings.

    Note: If you tried the cashew feta which is listed under the ‘Greek Pizza’ recipe, and you have leftovers, just take 1 cup of the cashew feta (about 1/3 cheese log) and place it into a blender with 1/2 cup of water and blend until smooth to make a quick sour cream.

    Sweet Cilantro-Lime Green Juice

    1 cucumber
    2 green apple
    1 kale leaf
    1 lime, peel removed
    1/4 cup fresh cilantro

    Feed all ingredients through a masticating juicer. Strain any remaining particulate. Serve.

    Nutritional Information
    (including green juice)

    Calories:1030
    Carbs: 195 g
    Protein: 36 g
    Fat: 19 g
    Omega 3: 0.41 g
    Fiber: 41 g

    Calcium: 409 mg
    Iron: 11.7 mg
    Magnesium: 416 mg
    Potassium: 4041 mg
    Selenium: 11 mcg
    Zinc: 6.6 mg

    B1: 1.29 mg
    B2: 0.84 mg
    B3: 9 mg
    B5: 4.9 mg
    B6: 1.99 mg
    Choline: 161 mg
    Folate: 395 mcg
    Vitamin C: 320 mg
    Vitamin E: 5.5 mg
    Vitamin K: 704 mcg

    BCAA’s
    Isoleucine: 1.47 g
    Leucine: 2.5 g
    Valine: 1.86 g

  • Trail Mix Smoothie Bowl

    Trail Mix Smoothie Bowl

    A delicious ‘Fruit & Nut’ bowl to start the day with the perfect mix of whole food fats and whole food sugars. This smoothie bowl delivers a burst of flavors along with a hefty dose of vitamins and minerals, making this one healthy and satisfying breakfast bowl.

    5 frozen bananas, chopped
    1 fresh green apple, chopped
    1/3 cup wild blueberries
    2 tbs crushed walnuts
    1 tbs goji berries
    1 tbs dried cranberries
    1 tbs pumpkin seeds
    1 scoop protein powder of choice, optional

    Blend bananas and apple in high-speed blender until creamy (use tamper, if needed, to push fruit down into blades). Pour mixture into serving bowl. Mix remaining ingredients together in small bowl and sprinkle trail mix over the smoothie mixture. Serve.

    Nutritional information
    (not including optional protein powder)

    Calories: 846
    Carbs: 189 g
    Protein: 12 g
    Fat: 13 g
    Omega 3: 1.15 g
    Fiber: 23 g

    Calcium: 91 mg
    Iron: 3.6 mg
    Potassium: 2552 mg
    Magnesium: 230 mg
    Selenium: 7.2 mcg
    Zinc: 1.95 mg

    B1: 0.29 mg
    B2: 0.68 mg
    B3: 4.8 mg
    B5: 2.2 mg
    B6: 2.3 mg
    Choline: 71.3 mg
    Folate: 149 mcg
    Vitamin C: 69 mg
    Vitamin E: 1.68 mg
    Vitamin K: 12.7 mcg

    BCAA’s
    Isoleucine: 0.36 g
    Leucine: 0.76 g
    Valine: 0.52 m

  • 5 Reasons to Never Quit Carbs Completely

    Carbs get a bad reputation, however, your body needs them. Being that they are a major source of fuel for every fitness adventure you partake in is only one.

    Here are the 7 reasons why you should keep eating carbs.

    1. Carbs can help boost your mood

    Research shows that carbs produce a higher level of serotonin. This is a feel-good brain chemical made within the body. Without carbs you can experience more depression, anxiety, and even anger (HANGRY!) So make sure to get some carbs in so that you aren’t the angry person in the room!

    2. Carbs can fight food cravings

    I know, you’re reading this with a crazy look on your face, but I’m serious! Some sources of carbs contain high levels of dietary fiber, which is actually an indigestible complex carbohydrate. I’m not saying you have to go on a splurge of carbs but fiber is a big time deal when it comes to keeping you feeling full. And digesting food more easily.

    3. Carbs are good for your heart

    Carbs rich food like oatmeal and beans contain soluble- fiber. Research shows that by adding 5-10 grams each day you could lower your LDL cholesterol, this is the “bad cholesterol”.

    4. Carbs keep your brain out of the fog

    I’m not saying you will become as smart as Hawking, but low carb diets can ruin your working memory. Anyone who has had the “Where did I put my keys now?” question knows how annoying those moments could become. So let’s carb up and build that brain power.

    5. Carbs do help with weight and fat loss

    Eating a breakfast such as oatmeal a few hours before exercise has been known to help burn more fat. “Slow-Release” carbs like oatmeal do not spike the blood sugar as high as refined carbs would. So get rid of that plain white toast and let’s make a bowl of oatmeal so we can power our way to a better workout.

    If we make the switch from refined grains to whole grains we could reduce total body fat and belly fat. This is very important if you are looking to finally see the six pack you have been working so hard for. It’s a matter of the quality sources and right amounts. Try and consume carbohydrates before or shortly after a workout.

    Trust the process of protein, carbohydrates, and fats working in unison to build you a better body. Eating more carbs will allow you to become a healthier individuals and a better athlete today.

  • Blackberry NICE Cream Parfait

    Blackberry NICE Cream Parfait

    Blackberry Nice Cream Parfait

    with fresh fruit sauce and sweet oat crumbs A healthy whole food dessert sweetened with the one and only unrefined sugar, fruit. This is the perfect way to satisfy any sweet craving without using refined fats, sugars, or flours. If you made yourself a batch of sweet oat crumbs (from recipe for almond-blueberry smoothie bowl), this healthy treat takes no time at all to prepare. 4 bananas, peeled, chopped, frozen 1/4 cup blackberry sauce 1/3 cup sweet oat crumbs Place frozen banana into food processor and blend until smooth, about 1 minute. Scrape down sides of container after a few seconds to make sure all banana is blended. Note: Do not over-blend or nice cream will begin to melt. Place 2 tbs oat crumbs into parfait glass, add half nice cream and 2 tbs berry sauce on top. Repeat same layers and top with fresh blackberries and sweet oat crumbs.

    Fresh Berry Sauce

    1.5 cup blackberries Place berries into high-speed blender and blend until smooth. Strain seeds through a strainer into bowl to create a silky smooth texture. Store leftovers in a sealed glass container in the refrigerator for up to 5 days.

    Sweet Oat Crumbs

    1.5 cups quick oats 1 cup dates (about 16 medjool dates) 1/4 cup walnuts 2 tbs dried coconut Place ingredients into a food processor and blend until mixture forms a crumb-like (about 3-4 minutes). Store in sealed glass container in the refrigerator for up to 1 month. Use as a topping on fresh fruit bowls, banana ice cream, smoothie bowls, or salads.

    Nutritional Information

    Calories: 773 Carbs: 189 g Protein: 11.4 g Fat: 5.2 g Omega 3: 0.4 g Fiber: 27 g Calcium: 124 mg Iron: 3.7 mg Magnesium: 226 mg Potassium: 2508 mg Selenium: 11.4 mcg Zinc: 2.6 mg B1: 0.31 mg B2: 0.46 mg B3: 5.5 mg B5: 2.8 mg B6: 2 mg Folate: 149 mcg Vitamin C: 71 mg Vitamin E: 2.6 mg Vitamin: K 3.3 mcg BCAA’s Isoleucine: 0.28 g Leucine: 0.6 g Valine: 0.44 g

  • Mediterranean Angel Hair Salad

    Mediterranean Angel Hair Salad

    Mediterranean Angel Hair Salad

    with oil-free hummus, spinach lavash, and fresh green juice

    This recipe uses spirialized zucchini and carrots to create angel hair spirals which add an interesting texture to this flavorful salad. It calls for a light dressing of lemon juice, garlic, and sea salt because the olives, sundried tomatoes, and capers add a remarkably bold flavor. This salad is quick and easy to make if you have a vegetable spiralizer. For this recipe I used the Saladdacco which can be purchased on Amazon.com for under $25.

    Mediterranean Angel Hjair Salad

    1 cup spiralized carrots, about 2 medium
    2 cup spiralized zucchini, about 1 large
    4-5 chopped kalamata olives
    2 tbs chopped sundried tomatoes
    1 tbs capers
    1/2 cup lentils
    Juice from 1/4 lemon
    small clove garlic, minced (or 1/4 tsp granules)
    Pinch of sea salt

    Toss ingredients together in a large mixing bowl. Plate and serve.

    Oil-free Hummus

    3 cup garbanzo beans
    1/2 cup water
    3 tbs tahini
    2-3 cloves garlic
    1/2 tsp cumin
    1/2 tsp sea salt

    Place ingredients into food processor and blend until very smooth. You may need to scrap the sides of container once or twice to make sure all ingredients get blended. Store leftovers in a sealed glass container in fridge for up to 5 days.

    Spinach Millet Lavash

    To make this lavash from wholegrains, you will need a high-speed blender like a Vitamix or Blend-tec. You can also purchase them premade from Sami’s Bakery (sami’s bakery.com).

    1 cup brown rice
    1 cup millet
    1/3 cup flax meal
    1 tbs garlic powder
    1 tsp baking powder
    1/2 tsp sea salt
    1 cup water

    To grind your flour mixture, place all ingredients, except water, into a ‘completely dry’ high-speed blender and blend until it turns into flour, about 30 seconds. Place dry mixture into bowl, add water slowly and knead until water is absorbed. Form into large ball, cover with small towel and let rest 15 minutes. Divide into 10 balls (the size of golf balls) and then place one at a time onto a heated Tortilla Press to flatten and cook the lavash. Follow directions for tortilla press.

    You can also try rolling dough balls into 5-6″ circles and cook them on a nonstick skillet. Let one side cook for about 1 minute and flip over for another minute. I’ve never tried it this way but it should work fine.

    Store extra lavash in a sealed container in the fridge for up to 7 days or freeze for up to one month.
    Green Juice

    2 small cucumbers, chopped (or 1 large)
    4 medium green apple, chopped
    1 cup chopped kale

    Place ingredients through a high-quality masticating-style juicer and serve. Makes about 14 ounces.

    Nutritional Information

    Calories: 895
    Carbs: 159 g
    Protein: 35 g
    Fat: 17
    Omega 3: 1.44 g
    Fiber: 29 g

    Calcium: 297 mg
    Iron: 11.7 mg
    Magnesium: 245 mg
    Potassium: 2103 mg
    Selenium: 19.2 mcg
    Zinc: 6.2 mg

    B1: 0.92 mg
    B2: 0.59 mg
    B3: 8.6 mg
    B5: 2.7 mg
    B6: 1.34 mg
    Folate: 503 mcg
    Vitamin C: 148 mg
    Vitamin E: 3.1 mg
    Vitamin K: 579 mcg

    BCAA’s
    Isoleucine: 1.44 g
    Leucine: 2.6 g
    Valine: 1.58 g

  • The Brick Workout: An Essential for Hardcore Triathletes

    You may be looking to complete your first triathlon or maybe you have already experienced the rush of a race or two and now you’re looking to improve. One of the most important workouts you should include in your plan is the brick workout.

    The Purpose

    The brick workout is essential in training because with a triathlon, you are not just completing one sport and finishing – you have to make the smoothest transition from one discipline to the next. The only leg that a triathlete participates in being truly fresh is the first one – the swim for a regular race, and the run for a reverse-style race. As fatigue sets in, form and perceived exertion can be different than the beginning of the race. There are two transitions in a triathlon race – from swim to bike, and from bike to run. The first thing that comes to mind when you hear the word “brick” is one that goes from the bike to the run, however getting a ride in after a swim workout should also be utilized for training.

    The Types

    The bike to run brick is an important element to training because an athlete is transitioning from a fixed-path, low impact exercise that utilizes and fatigues similar muscles into a weight-bearing, high impact, non-restricted path of running. These muscles though, are not used at exactly the same ratio. By training with the bike to run brick workouts, you allow your body to become accustomed to the feel of transitioning from the ride directly into a run. These bricks can be long or short duration with varying types of sets. When utilizing short bricks, it is necessary to focus on higher power output and faster speeds at both ends for more sets. For longer duration bricks, the focus of the training should be the pre-fatigue of the muscles from the first discipline before beginning the next one and will likely have a less amount of sets. With this being said, a ride should almost always be followed up by some sort of a run because a triathlete will always have to run after they bike, unless it’s reverse, they would have to swim.

    The swim to bike brick can be a little more challenging transitioning from the pool to a bike so the focus likely won’t have as many variables as that from the bike to the run. One great way to focus on a swim to bike workout is riding the bike to the pool followed by a moderate to high intensity ride home. Another option if you are using a pool in the gym is to utilize a spin bike if available, but if it’s not an option, doing some sort of activity – whether running or riding – immediately after a swim workout will benefit a triathlete from making the transition from a supported workout to one that is over-ground.

    If completing a triathlon or improving on your previous race is a goal that you have and are looking for a workout to help you, utilizing the brick workout will give you a great benefit and put you a step ahead of the rest.

  • The 8 Most Common Triathlon Injuries, And How to Prevent Them

    Triathletes push their body to the limit, and sometimes those limits can bring the body to its breaking point. Injuries are common, and quite possible. It comes with the territory.

    1. Swimmer’s Knee

    How is it Caused?

    Swimmers knee is most common in the breaststroke, but is often found with those who have improper swimming form. This improper form comes mainly from the kick portion of the swim by an external rotation that places a high amount of stress on the medial collateral ligament (MCL) as well as the medial patella. This injury will not happen immediately, but the repetitive nature of swimming will cause excessive wear and tear on the knee with improper swim form. This is likely because the majority of beginner triathletes have little swim experience.

    How Can it Be Fixed or Prevented?

    If you have swimmer’s knee, one of the best ways to rehab the pain is to reduce your intensity and exercise that affects the MCL. You should also introduce a strengthening program to strengthen the muscles around the knee including quadriceps and hamstrings. In order to prevent an injury such as swimmer’s knee, it is necessary to focus on proper form and drills while in the water, and a proper strength-training program.

    2. Plantar Fascitis

    How is it Caused?

    The plantar Fascia is a connective tissue that runs along the bottom of the foot from the heel bone to the ball of the foot, supporting the arch of your foot.4 This fascia can become inflamed through many factors that include: improper foot strike, overtraining, recent increase in training volume, and an imbalance of muscle strength. The pain of plantar fasciitis is typically felt through pain in the heel that can increase throughout training and even during the day when not training.

    How Can You Treat or Prevent It?

    One of the best ways to treat plantar fasciitis is to stretch the Achilles tendon and fascia. The American Orthopedic Foot and Ankle Society outline some of these stretches.4 Another option is to take anti-inflammatory medication, invest in a pair of orthotic inserts, and get a cortisone shot or to see a therapist to provide a fascia release technique that will help alleviate pain. You can prevent the pain of plantar fasciitis by creating a proper training schedule, slowly working your way up in training volume and intensity as well as having your running gait analyzed to produce proper running technique.

    3. Broken Collarbone

    How is it Caused?

    A broken collarbone is the bone that is most likely to be broken while riding a bike if you are involved in a crash. This is because the collarbone is directly connected to the shoulder and is a thin, curved bone. Due to the position and the nature of cycling, when a crash happens, if the rider falls directly on their shoulder, or on their hand, the energy is transferred to the shoulder, and the angle will likely cause the clavicle (collarbone) to break.1

    How Can it Be Treated and Prevented?

    A broken collarbone is treated either by immobilization or by surgery. Depending on where and how bad the break is will determine whether you would need to have surgery or if immobilization would be the best option. You can prevent this from happening by knowing how to properly control and maneuver your bike. Many riders will go out onto a ride without knowing how to handle their bicycle properly and end up causing a crash with others and often times by themselves. If you need to develop bike-handling skills, drills can be found online and local bicycle shops will likely have ongoing classes for new riders.

    4. Fallen Arches

    What is it Caused By?

    The arch of the foot plays an important role in the stride and absorption of impact on the body while running.3 It helps to distribute the weight properly across the feet and up the leg. Fallen arches occur in the same area of the foot at plantar fasciitis, however instead of an inflamed fascia, the posterior tibial tendon can become weakened through overuse, improper training, or foot strike and in turn, can tear. When this tendon tears, the arch of the foot falls, causes an internal rotation of the foot that leads to pain in the foot, ankles, knees and more.3

    How Can it Be Treated and Prevented?

    Rest and recovery can treat fallen arches. Purchasing properly fitted shoes and/or insoles can also alleviate pain, but may also cause more pain depending on how the body adapts and the severity of the strain or tear. In certain cases, surgery may be an option. The best prevention is to maintain proper running and training shoes for your foot. Keeping your arches and feet strong through training can also help prevent arches from falling. If available, when doing a cool-down, light jog around soft, clean ground in socks or barefoot may help strengthen the more than 100 muscles and tendons in your feet.

    5. Rotator Cuff Tendinitis

    How is It Caused?

    The muscles and tendons that hold your shoulder into place and connect it to the clavicle and the shoulder blade form the rotator cuff. Swimming relies heavily on the rotation of the shoulder to move efficiently through the water. After time, the tendons in the shoulder can become inflamed, causing pain when lifting your arms, lying down at night, attempting to button your shirt and more.2 If this tendinitis goes untreated, it has the ability to cause a tear within the rotator cuff, which requires surgery to repair.

    How Is It Treated and Prevented?

    Depending on the seriousness of the injury, the inflammation can be treated with rest and anti-inflammatory medication. You should always consult a physician for proper treatment, as the rotator cuff is critical in all shoulder movements. Treatment can also include physical therapy, massage, dry needling, and exercises that can help increase the range of motion, but can take up to six weeks to recover.2 During this recovery, proper progression should be taken in order to avoid long-term effects on the shoulder and surrounding areas.

    6. Hamstring Strain

    How Is It Caused?

    While running, after the knee is extended, the hamstring (back of the leg) and the gluteus maximus work to bring the foot back to the ground to prepare for the next stride. Hamstrings are naturally weaker, and fatigue faster than the quadriceps that work to extend the knee. When this imbalance becomes to great, whether by strength or fatigue, and the intensity is pushed, the hamstring can be quick to be pull. Depending on the grade of the strain, the pain can range from mild and uncomfortable to unable to walk or pick up the affected leg.

    How Can It Be Treated or Prevented?

    The immediate treatment for a strained hamstring is rest, recovery and to begin a rehabilitation program after finding out the severity of the strain. Stretching and strengthening along with low-impact activities will likely be prescribed. A key to the rehabilitation process is to take it slowly; a hamstring injury is one that if rushed back from is likely to happen again. Proper strength programs that target hamstring development in an attempt to reach a close ratio of hamstring-to-quadriceps muscles can prevent hamstring injuries.

    7. IT Band Syndrome

    How Is It Caused?

    Iliotibial Band Syndrome (ITBS) can be caused by overtraining and will affect the lateral (outside) part of the knee. ITBS can occur in beginner and elite triathletes, runners and cyclists. ITBS can be extremely painful and can take you out of training if not treated. Increasing training intensity too quickly, improper running or cycling form along with muscle tightness and imbalance cause it.

    How Can It Be Treated or Prevented?

    If you are feeling pain through the outside of your knee, it’s best to have a physician test for ITBS. It can be treated from rest and stretching. One of the causes may be a tight IT band, but the tightness may also be stemming from other muscles near it. Creating a stretching program that targets the inner thigh, hamstring, calves, hip flexors and gluteus can help relieve tension. Making sure that you have proper fitting shoes and that your current shoes are not worn out is also necessary. You can prevent ITBS by tracing your mileage and training – using proper progression models to make sure you don’t have a sudden increase in training before your body is ready for it. The good thing about triathlon is that you have the ability to train for three different sports, use variable methods of cross training and maintaining stretching and strengthening programs.

    8. Shin Splints

    How Is It Caused?

    Shin splits occur often during high intensity training and in the first stages of training for a runner or triathlete just starting out. Shin splints typically develop when inflammation occurs within the muscles and tendons around the tibia (shin bone) from repetitive exercises while running. If shin splints go untreated, they can develop into stress fractures which is a small crack in the bone caused by excessive tension and overuse. It can also be caused by a weakness in muscles around the shin, improper training, improper form and repetitive workouts.

    How Can It Be Treated and Prevented?

    The best recovery from shin splints is rest – typically about two weeks. Keeping legs elevated, taking anti-inflammatory medication and using compression during training can also help alleviate the pain. Shin splints will not typically need surgery, but if they develop into stress fractures, immobilization will likely be required. You can prevent the pain by wearing properly fit shoes, gradually increasing training volume and intensity while using exercises that will strengthen the muscles and tendons around the lower leg.

    References:

    1)Lennox, Craig. “The Collarbone: Pro versus You.” Ride Media. 11 Oct. 2013. Web. 10 Aug. 2015. <http://www.ridemedia.com.au/ride-features/the-collarbone-pro-versus-you/>.

    2)Miller, John. “Physio Works – Physiotherapy Brisbane.” Shoulder Tendonitis. Web. 10 Aug. 2015. <http://physioworks.com.au/injuries-conditions-1/rotator-cuff-tendonitis>.

    3)Nordqvist, Christian. “What are flat feet (pes planus, fallen arches)? What causes flat feet?.” Medical News Today. MediLexicon, Intl., 11 Sep. 2014. Web.
9 Aug. 2015. <http://www.medicalnewstoday.com/articles/168608.php>

    4)” Plantar Fasciitis.” Plantar Fasciitis. Web. 10 Aug. 2015. <http://www.aofas.org/footcaremd/conditions/ailments-of-the-heel/Pages/Plantar-Fasciitis.aspx/>.

    5)”Top 5 Swimming Injuries.” – Swimming Injuries. Web. 10 Aug. 2015. <http://www.physioroom.com/sports/swimming/2swimmersknee.php>.

  • How I Conquered My Epilepsy

    It’s something I’ve recently started talking more about, but still many never knew. It was something I hid for years as I didn’t want to be laughed at. I wanted to be normal, and most of all, I didn’t want to be a burden towards anyone.

    At the age of 17 I had my first Tonic-Clonic seizure (used to be called Grand Mal) the worst possible kind you can have. This is the only full seizure situation I vividly remember leading up to that moment yet, every one I’ve had since just always made me ask, ‘Why Me?’

    I had just finished playing a video game and went upstairs to put on my night clothes; I put them in the bathroom which I never do. Then I walked into my twin sister’s room, looked at the TV, and told her that the people in the TV were coming out at me. Next thing I knew I woke up in an ambulance. My immediate family knew, but most didn’t, and all I could focus on was my senior year of high school football. I was told as long as it could be controlled I could still play. Oddly enough, I never had a seizure during the day, or ever during my high school or collegiate football career. They would always happen after the season or when I was highly stressed. Deep down I was scared out of my mind more than people know. Being scared everyone I go to sleep, wondering if you’re gonna wake up or not is something I think of daily.

    Never letting it stop me, I pushed forward to playing college football and even played at a level after that when many couldn’t. I was a rare case with my seizures. They would only coming at nighttime, but there was always something that hit me in the back of my mind telling me I wasn’t feeling normal. I was always having to pop pills every morning and night. I’ve been on 4 different medications since 17, and all have had some type of effect from weight gain, bloating, no appetite, uncontrolled temper, to even backing up in my body and not going through my kidneys properly which led me in the hospital for 1 week. At that time, I lost 11 lbs in a week. My dilantin level was a 42 and shouldn’t go past 10. I had double vision and slurred speech until my body re-calibrated itself. Doctors told me my seizures should be and would be worse if it wasn’t for how in great of shape I was in at that time. At that moment, I dedicated my life to being in the best possible shape I could be mentally, physically, emotionally, spiritually.

    It has been a journey and work in progress. I laugh and smile as much as I can,  it’s my natural defense mechanism.  And I religiously stay active everyday as I feel it keeps my sanity. If I miss a day it takes me out of my element. So working out for me is not for aesthetics, ripped abs, or to run a 4.5, I do it for my health, my wife, my son, my family, to live to the fullest and the best of my abilities to be there for my almost 2 year old, Zane. It’s what I call NON-NEGOTIABLE… nothing will make me miss a workout even if it’s 10 minutes of mobility or a body-weight finisher.

    I’m telling my story while fighting back my emotions to show you that even as an expert in the fitness community, I too fight the same battles you do. I too struggle and strive to be an inspiration of greatness day in and day out, but most importantly, I’m just like you and nothing will stop me.

    To this day, I have run countless Spartan Races as I’m a SGX Coach, competed in CrossFit, been a part of the Training For Warriors (TFW) Guinness Book of World Records Deadlift competition, and still so much more to accomplish. Even with all the adversity that’s been put in front me, I’ve never backed down as way too many people rely on me to be on my A-game. And I’ve got more lives to impact for the better.

    Even on my worst day I won’t be defeated. To me, even though Epilepsy is a life threatening disease (#1 silent killer next to cancer), it’s a superpower that allows me to relate to many that thought couldn’t. I’m telling my story to show you that I’m no different, I just choose to continue the good fight. Living the code daily is the mantra and I’ll leave you with this Japanese proverb.
    “JOZAI SENJO” Which means, ALWAYS PRESENT ON THE BATTLEFIELD OF LIFE.

  • How I Recovered From Bulimia Before It Ate Me Alive

    How I Recovered From Bulimia Before It Ate Me Alive

    My name is Tim McComsey. I’m a registered Dietitian, Personal Trainer, Entrepreneur, and I recovered from bulimia. This is my success story into the world of fitness and nutrition.

    Sports, health, and expectations were on the top of my daily regime starting at a young age. I excelled in elite soccer, by the age of 13 I traveled across the US, and by 16 the pressures of being the best and giving my best within a highly competitive sport, my life changed forever.

    High School Days

    As a freshman in high school I continued playing varsity soccer, excelling at first, but my obsession with being the best started to control my mind. I began lifting weights with my older brother and was immediately hooked. Hooked on the euphoric release of feeling good, but mentally hooked on the desire to get stronger, bigger, leaner, and look better. I placed high expectations upon myself to once again, be the best physically. However, this expectation of myself didn’t happen. Not only didn’t it happen, but I propelled myself down an obsessive path in life.

    I thought I knew what I was doing at first. I figured if I was going to spend my time in the high school gym I was going to learn what I needed to eat to become that stronger, leaner, better looking guy I wanted to be. My diet at this phase was considered healthy. I stayed away from pizza and burgers, white carbohydrates, unhealthy fats, and high sugar foods. My diet was unbalanced but I wanted to be the Tim McComsey who didn’t let others down. The Tim McComsey who was one of the best varsity soccer player my high school ever knew. I wanted to please my coaches, my family, my friends, and myself but there wasn’t enough Tim McComsey to go around. I was exhausted, tired, irritable, depressed, and my relationships with all these people I was trying to impress were already being effected. And I was only in the beginning phases of a 7 year battle with myself.

    Related: How to get yourself out of a negative thought spiral

    By junior year, my obsession with food and health continued to pave the way to becoming a bulimic without even knowing it. But at this point, just the effects of over-training and under-eating were showing. Our varsity soccer team won the state title, but I only played well enough to score one goal. It was the winning goal, but all I could think about was how I let everyone down. I let myself down. My desired potential was still unmet. I was slower, smaller, and continued to be tired, and depressed. All those people I was trying to impress noticed something was wrong. I wasn’t “The Great Tim McComsey” at all. I was a failure in my mind.

    My family and friends at this point in my life started to confront me about my eating habits. Everyone was noticing I wasn’t eating enough to sustain myself, especially in the world of sports and athletics. Every confrontation just made me feel worse. My dad took me to a dietitian, but I was too oblivious to hear what she was saying. I was in my own world and thought I was doing everything right.

    College Days

    I was excited as I head off to college. My goal was to learn and teach everything I could about fitness and nutrition. But the battle within me and my path to this disease peaked by sophomore year. I was now binge eating. I started with some of the classic signs of bulimia. I was maintaining my body weight, but binging and purging became my obsession during the night. I was secretive, pale, my throat was sore, and heartburn was horrible. I continued being tired, and I felt ashamed. I was ashamed of myself for my own actions, but I was also ashamed because I was being a hypocrite. I was now training and teaching clients to treat their bodies right, how to eat, and how to work out effectively, but who was I? I was a bulimic.

    I needed to make a drastic change. I knew I couldn’t continue down this destructive path anymore. I started to make small goals for myself. Just getting through one meal at a time was my start. I would go a few days where I thought I recovered from bulimia but then relapse. But, my willpower started to increase. I was starting to make the changes within myself, goal by goal; day by day. By the time college came to an end, I was going multiple days days without purging. I started to lose track of time because physically I was becoming more energetic, I slept better, my throat wasn’t hurting, my heartburn resided. I was more alive. My bulimic addiction was powerful, but to have a sense of feeling alive again was more powerful. I started to allow others back into my life and that was more amazing to me. I was starting to become the Tim McComsey I was proud of.

    Staying Strong

    I’m 7 years removed from being an active bulimic. I can officially say I recovered from bulimia. I have trained my mind and body down a new path in life. I’ve learned through my recovery that I don’t need to run or workout hours a day. I just need balance. I have now structured my life around “Less in More” because to me, finding the balance of working out and eating healthy, with moderation, will give you the tools to be the most healthy you can be. You can train your body to work for you, and not against you.

    My health and helping others is the most important reason why I continue to workout and stay healthy. My story and experiences gave me the tools I needed to now counsel others to live up to their potential. I feel it is crucial to find out who we are and create balance in our lives so we can live it to the fullest. Comparing and competing with others can pave a toxic path.

    Today I run Trym Fit where I offer personal training and nutritional counseling to help others discover the best possible version of themselves. I am the lead fitness and nutrition expert for SunWarrior, a plant based supplemental company in Utah, and I am finally the Tim McComsey I always knew I could be.

  • Buffalo Cauliflower Salad Bowl

    Buffalo Cauliflower Salad Bowl

    The Buffalo Cauliflower Salad Bowl with cashew-lime sauce and seasoned corn

    This salad bowl has a healthy fusion of raw and cooked ingredients which offers an interesting combination of textures and flavors. The buffalo cauliflower is infused with a spicy kick and adds the perfect amount of heat to the salad. These little bites of fiery deliciousness are great by themselves for those late-night snack attacks or as a simple side dish served with celery sticks and cashew-lime sauce.

    Salad Bowl

    3 cups sliced romaine lettuce
    1 cup finely chopped kale
    1 cup cooked quinoa
    1/2 black beans
    2 medium carrots, julienned
    3 cups buffalo cauliflower
    2 celery stalks, julienned
    1/4 cashew-lime sauce

    Combine romaine and kale, place into large salad bowl. Add remaining ingredients, except 1 tbs cashew-lime sauce (save for the fresh corn).

    Buffalo Cauliflower

    1 small head cauliflower
    3/4 cup buffalo sauce

    Preheat oven to 350 degrees. Prepare cauliflower by trimming the florets from the stem. Lightly steam the cauliflower florets, about 5 minutes. Let cool. Place into a large mixing bowl and add the sauce, mix well to coat cauliflower. Place coated florets onto a parchment-lined cooking sheet and place in oven for about 35-40 minutes. Remove and let sit to cool slightly. Add to salad.

    Buffalo Sauce

    1/2 cup apple cider vinegar
    2 clove garlic
    1 onion slice (1/8 inch thick)
    2 tbs paprika
    1 tsp tahini
    1/2 tsp cayenne pepper

    Seasoned Fresh Corn

    2 ears corn
    Paprika
    Black pepper
    Fresh parsley, minced
    1 tbs cashew-lime sauce

    Boil corn for 1-2 minutes. Plate and drizzle with sauce. Garnish with parsley, a pinch of paprika and black pepper. Serve with salad.

    Cashew-lime Sauce

    3/4 cup water
    1/2 cup cashews
    1 tbs lime juice
    3 dates
    1/2 tsp sea salt
    1/4 tsp onion powder

    Blend in a high-speed blender until creamy. Makes (4) 1/4 cup servings. Store in a sealed glass container in the fridge for up to 5 days. Can be used on salads, wraps, or as a sauce for steamed veggies with wholegrain pasta.
    Nutritional Information

    Calories: 851
    Carbs: 152 g
    Protein: 38 g
    Fats: 18 g
    Omega 3: 0.7 g
    Fiber: 35 g

    Calcium: 412 mg
    Iron: 11.5 mg
    Magnesium: 408 mg
    Potassium: 3603 mg
    Selenium: 15.8 mcg
    Zinc: 6.9 mg

    B1: 1.3 mg
    B2: 0.91 mg
    B3: 9.6 mg
    B5: 4.9 mg
    B6: 1.77 mg
    Folate: 748 mcg
    Vitamin C: 269 mg
    Vitamin E: 4.1 mg
    Vitamin K: 788 mcg

    BCAA’s
    Isoleucine: 1.59 g
    Leucine: 2.9 g
    Valine: 2.1 g