Author: HUMANFITPROJECT EDITORS

  • 4 Tips for Your First Hike Deep into the Mountains

    There is so much to experience in the great outdoors, and so much to learn about how to make the most of those experiences. If you’re from the city, or even the suburbs, hiking can open up a whole new world from the one you’ve always known. The benefits of hiking are endless. Among the reasons that people dig hiking on hilly or mountainous areas are as they climb, they feel worries and stress leaving the body. It’s a great way to get fit while simultaneously getting much-needed deep thought.

    Preparing to go on your first hike? Here are some general tips before you make the climb:

    1. Get physically prepped

    Make sure you’re in good physical condition for the trek ahead, no matter the height or distance you plan. One reason this is necessary is to prevent injuries. Remember, hiking is a different animal than basic physical activities such as running or biking. You may be a great runner, but your first hike may still be difficult for you as it uses different muscles and levels of endurance.

    Start your training well in advance of your hike. Hitting increasingly large hills over time will help you know when your body is prepared, both physical and mentally. Get your lungs fit by cross-training with aerobic activities such as cycling, swimming or running indoors, and find some hills to get those legs trained. Strength train with a focus on your core and legs will help you move efficiently as you make your way to the mountain’s peak. Lunges, squats and step ups will help. Don’t forget your lateral movements as well.

    Go on practice hikes if you can. Simulate a hike on the treadmill a few times a week. Start by hiking without your backpack, then after some practice add a filled backpack. If you’re doing cardiovascular training for the first time, or for the first time in a long time, don’t work all the way to exhaustion to avoid the risk of overuse injuries. Even when you’re just getting active for the first time in a long time small amounts of activity can keep you better prepared for the real thing.

     

    2. Get mentally pumped

    Maintain a positive attitude about conquering new challenges and opening yourself up to this experience. If you go with nothing but positive thoughts you’ll enjoy your trip much more. Go out there with a negative mind and you’ve already made the hike harder than it has to be. Think of the experience, the sights you’ll see, the photos you’ll come back home with and, most importantly, all of the amazing things nature has to offer. If you plan on making hiking a part of your lifestyle, think about all of the body and mind benefits you’ll gain along the way.

     

    3. Pack the essentials

    Pack light and make sure you have easy access to essentials like a flashlight, map, first aid kit, and a fully charged cellphone battery (even a portable charger). The biggest hiking essentials are, water, water and more water. With the combination of the sun, a higher elevation than what you’re used to and an elevated heart rate, you’re sure to get dehydrated faster than usual. Also, drinking lots of it helps you avoid altitude sickness. Drink often and do it before you even start to feel thirsty. Don’t forget food, such as nuts and fruit, bug spray, a hat to block the sun, and a camera for the sights.

    Remember that one mountain can have more than one type of weather system. Be sure to pack appropriately. Bring a raincoat (such as ones that folds up to the size of your palm), in case your hike turns out to be a wet one.

    Don’t depend on your mobile device for directions as you may not get service on the mountain. Bring a good ol’ fashioned map.

    Other useful items: knife, multi-purpose tool, sunscreen and extra food for unexpected circumstances. Finally, bring your trash down the mountain with you and leave the park as clean as you found it.

    4. Do your research

    Before you head out, check the weather where you’ll be so that you can pack accordingly. Study up your trails and map out your route so that when you get there you’ll have a better handle on where you are going. Know how high you will go beforehand so that way you can plan the timing of your hike and get back down before night fall. Note emergency routes, and make sure friends and family who are not hiking with you know your plans in case something happens.

     

  • The Top 10 Things to Remember for Your First Triathlon

    When you’re getting ready for your first race of any kind, it can be very nerve-racking. You hope you have been training enough to get you across the finish line and that you have all the right gear to make it the best experience that you can. Since a triathlon has three different disciplines, it can be confusing on what you should and shouldn’t bring. Let’s take a look at some of the top 10 things you should remember to have to help you complete your first triathlon.

    1. Race Numbers

    Your race number is one of the most important things to remember for your triathlon. It is how you get into transition before and after the race, it’s how you check in and check out your bike and gear. You will get a race number for your bike, your helmet, your race belt/running gear and also for your gear bag. This number will also be how you will be able to check your results and find your photos online. Don’t lose your numbers!

    2. Bike

    Some people think that they have to jump right onto a road or triathlon bike to compete for their first triathlon. This couldn’t be farther from the truth. The best bike for your first race is likely the bike you already have, or can borrow or rent. It isn’t worth it to spend a lot of money on a bike before your first race if you don’t even know whether you will like the sport or not. What happens if you only do one race and you spent $2,000 on your bike and equipment? Whether you have a hybrid, mountain bike, or are borrowing one, use what you’ve got! If you don’t have a bike, it’s safe to look for a good used one. If you are in the market for a new bike, determine what type of bike you would use if you ended up only doing one triathlon – if you like racing and get more involved, then take the step up to a road bike and eventually a triathlon bike.

    3. Helmet

    If you have signed up for your first race, hopefully you have read all the rules. A helmet is required for any entrant to a race and it’s for your safety. You will likely be riding with hundreds of people of all skill levels – anything can happen! Your helmet should be CPSC certified and be less than 3-5 years old. Don’t worry about getting one of those aero helmets until you decide how serious you want to get after your first race or couple races. A good helmet should cost you between $50 – $120, as the price increases, so does the protection and the benefits such as air flow, weight, aerodynamics, etc.

    4. Goggles

    If you don’t have goggles and even if you do, you want to make sure they fit properly. Swimming in open water and with a bunch of people is a lot different than training in the pool. You can test whether your goggles fit properly or not by putting them up to your eyes, gently pressing them on – without the strap around your head – and seeing if the goggles stay on and are comfortable. The next thing to look at is if you have tinted or clear goggles. This is important because if your start time is right as the sun comes up, having dark goggles is going to make it hard to see, but if you have clear goggles and are facing the sunrise in the water, you may get blinded. When you put your goggles on, you can wear the strap under or on top of your swim cap – some athletes will even wear two swim caps, with the race cap on top. When the strap is under the cap, if you get kicked in the water, your goggles are less likely to get knocked off.

    5. Flashlight

    Transition opens before the sun has even risen. Sometimes the race venue will have lights illuminating the transition area, but not very often. One thing that you shouldn’t forget is a flashlight so that you can see when you are setting up your transition area. Being able to see where everything is will help your setup go faster and you are less likely to lose something you may need during the race.

    6. Gels/Nutrition

    Nutrition and gels are important for longer races, but if this is going to be your first full race, regardless of the distance, there’s a good chance you may find your tank running on empty at some point. The important key for nutrition and gels during the race is to give you the quick energy you need to keep going. How much you need should be determined during your training up to the race itself. Gels can be taped to your bike or carried with you during your run, but figure this out before race day!

    7. Hydration

    Keeping hydrated during your race is one of the most important challenges. Even through you may be starting in the water when the sun rises, if you are racing during the summer, in the ocean, or in the south, you can become dehydrated before you realize it. The salty ocean water will cause an increased rate of dehydration if swallowed, and if you find yourself getting thirsty, you’re already behind on your fluids. Without enough fluid intake, your body can cramp, your energy levels can plummet and it can be the difference from crossing the finish line to never getting the chance to see it. Just as the gels and nutrition, you should try out different types of hydration to see what works for you. When you sweat, you lose more than just water, and you need to actively replace the electrolytes you are losing. There are many different types of hydration methods, so finding what works for you is very important to avoid unforeseen problems that can arise.

    8. Breakfast

    The morning of your first race can be filled with anxiety and nerves. It can be easy to forget to fuel your body for the exercise you’re about to do. Making sure you get some calories in before the race can help give you the energy to get off on the right foot. A small serving of food such as oatmeal or fruit can be good enough. If your body doesn’t react very well to food early in the morning, it’s important to be able to get enough calories within a comfortable time frame to give you the energy to begin the race and help you get through at least the first leg.

    9. Wetsuit

    Not all races are wetsuit-legal, but it’s always a good idea to make sure you bring a wetsuit just in case when the morning comes around and the race directors allow wetsuits. Your wetsuit should be one of the first things you pack, especially if you are swimming when and where the water temperatures can get very cold. Forgetting a wetsuit in a cold morning swim could prevent you from even being able to start your race – depending on the water temperature. You should know what temperature you can tolerate with and without a wetsuit, but it’s always a good idea to bring it just in case.

    10. Transition mat

    A transition mat may not be the first thing you think of when preparing for your race, but it can be a lifesaver. Your transition mat can help your transition area stand out from the hundreds of others in the race. It can also help you keep your gear organized and give you a place to keep your feet clean if the transition area gets sloppy. Pick a mat that is going to stand out to you. It shouldn’t be as large as a beach or shower towel, but should be large enough to fit your gear on without overtaking the person next to you.

    BONUS: Your Smile!

    The number one thing to bring to your first race is a smile. It’s important to have fun! There will be large crowds cheering you on throughout your entire race and a lot of photos being taken. Whether you signed up to check it off a bucket list, to do something with a friend, to mark a milestone in your life, or to try to win, it won’t be worth it if you’re not having fun!

  • 5 Ways to Get Your Cardio without Running

    5 Ways to Get Your Cardio without Running

    I hate running – I’ll just run tomorrow – you’ll lose your gains! You’ve either said it to yourself, or said it to someone else, cardio to the average gym goer is the devil. What many don’t realize is that by skipping out on cardio you’re actually robbing athletic ability and slowing progress. Aerobic exercise, when done properly, can lead to as much muscle growth as you’d expect with strength training – so stop avoiding it like the plague. Cardio doesn’t have to be monotonous, boring, and downright dreadful work in the area your gym guru told you never to venture. Here are five ways to get your cardio without running.

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    1. Kettlebells

    Consisting of primarily whole body movements, kettlebells attack your weaknesses and simultaneously bring up your strength. Basic movements such as the swing, snatch, and clean and jerk, are incorporated into workouts that string these together to shock the body in the most barbaric way. The workouts on paper may not seem that daunting but when performed, many experience a cardio burn in the lungs unknown before. With each movement being full body, core engaging, and cardiovascular taxing, there is no break – unless you just can’t take the pain.

    2. Tabata Sets

    Developed by Professor Izumi Tabata in 1996 using Olympic speedskaters, this style of HIIT training will push you past your limits every set. Make no mistake, Tabata sets are possibly the most intense HIIT you will ever find. In only four minutes of work, your cardiovascular work will increase and you’ll shed fat faster than almost any other style of cardio. Sounds like an infomercial right – “but wait, there’s more!” A 2008 study by Gibala, M.J., “Short-term sprint interval versus traditional endurance training: Similar initial adaptations in human skeletal muscle and exercise performance” found that just 2.5 hours of Tabata training was as effective as 10.5 hours of endurance training. Do yourself a favor and battle through a few Tabata sets.

    3. Boxing

    It’s no secret that fighters are kings of cardio. Some of the most iconic images of boxers depict them in sweatpants, hoodies, and no gloves on…because they are running. The reason boxers run is because “if you can’t breathe, you can’t fight.” Make no mistake; group fitness boxing classes are no joke. These classes rely heavily on how you go about your own workout. Sure, you can show up and just breeze through but if you put in maximal effort, you will leave with less stress and an incredible cardio workout.

    4. Cardio Acceleration

    With the common approach to cardio being – lift weights first, do cardio after – many do not factor in all the time spend just sitting and wasting time. Instead of sitting down gawking at women or posting selfies, how about knocking out your cardio while torching fat in between your sets? Jim Stoppani, one of the most sought after doctors in exercise physiology, developed what he calls Cardio Acceleration. Let us use the king of all bro exercises, the bench press, as an example. Once you’re done with your set immediately start bench step-ups in the exact spot you were just bench pressing for 30 seconds, rest 30 seconds, and then repeat. It’s ingenious to use this time to spike your heart rate, work on your cardio, and strength train all while doing your regular workout!

    5. Swimming

    Think about it – where can you get a workout, a tan, and guarantee women will be present – the pool ! Your body is in a constant struggle with gravity all day long without you working out, so it makes perfect sense to give your joints and your back a break occasionally. Swimming does just that while checking the cardio, flexibility, core strength, and social outlet boxes. Forget limiting yourself to a pool for lap swims; head to the beach and really change your environment.

    In the middle of August you shouldn’t be dreading cardio. Now is the perfect time to perfect your physique and head into the fall as King of the Summer. Think outside of the box when looking to shred that last bit of fat off – your body with thank you for it.

  • Spiced Plum Amaranth Porridge

    Spiced Plum Amaranth Porridge

    Spiced Plum Amaranth Porridge

    This unique grain has an mildly sweet and earthy flavor with a high concentration of the amino acid lysine compared to other grains. It also contains four times the amount of calcium as wheat and since lysine increases the absorption of calcium, it makes a great choice for those avoiding dairy. This whole food breakfast bowl is the perfect gluten-free substitute for cream of wheat or grits. The sweet almond cream, fresh plum and dried dates add the perfect amount of sweetness, no refined sugars needed. Enjoy.

    1/2 cup amaranth
    1 cup filtered water
    1 ripe plum, chopped
    1/4 cup chopped dates
    1 tsp pumpkin seeds
    1/4 tsp cinnamon
    Pinch of ground ginger
    Pinch of nutmeg
    1/4 sweet almond cream

    Soak amaranth in 1 cup water overnight. In the morning, drain and rinse. Combine amaranth, spices and water into a small saucepan. Bring to boil, cover and simmer 10-15 minutes, stirring often to prevent amaranth from sticking to bottom. Remove from heat and let sit (covered) for about 10 minutes to thicken. When ready to serve add the plums, dates, seeds and sweet almond cream.

    Sweet Almond Cream

    1 cup almond milk
    8 dates

    Add milk and dates to a high-speed blender and blend for about 30 seconds. Store leftovers in a sealed glass container in the fridge for up to 5 days.

    Note: Instructions for the homemade version with raw almond milk can be found listed under the Sweet Potato Caramel Custard recipe.

    Nutrition Information

    Calories: 810
    Protein: 17 g
    Fat: 9 g
    Fiber: 17 g

    Calcium: 256 mg
    Iron: 9 mg
    Magnesium: 335 mg
    Potassium: 1615 mg
    Selenium: 18.3 mcg
    Zinc: 3.7 mg

    B1: 0.2 mg
    B2: 0.43 mg
    B3: 3.6 mg
    B5: 2.7 mg
    B6: 0.95 mg
    Folate: 105 mcg
    Vitamin C: 10 mg
    Vitamin E: 1.33 mg
    Vitamin K: 8.2 mcg

    BCAA’s
    Isoleucine: 0.64 g
    Leucine: 1 g
    Valine: 0.77 g

  • The Top 10 Ways to Add Muscle to Your Frame

    For all the skinny guys out there; we’ve been there before. And for all you natural-born giants just looking to get more gigantic, we may have something you’re missing that stalled your growth.

    1. Track Your Workouts

    There is nothing more important that tracking what you did and when you did it. Not only the exercises, sets and repetitions, but tracking the weight you used and how you felt that day will allow you to look back when you come back to that workout to know where to start and where you’ve come from. Tracking your workouts also allows you to determine what is working and what you’re wasting your time on. One week you may have done 4 sets of 10 squats at 315 pounds and 3 weeks later you do 3 sets of 10 squats at 300 pounds. If it wasn’t written down, you may not be able to remember exactly what you did. The more you write down, the more you will be able to remember and see if you are making progress.

    2. Set Goals

    Setting goals is the first step to keep you on track to where you want to go. These goals shouldn’t be set in stone, they should be specific and reasonable. For example, if you’re looking to lose 50 pounds in 4 weeks and have tendonitis, your goal may need to be re-evaluated.

    3. Focus on Hypertrophy

    Hypertrophy is the increase of volume of an organ or tissue due to the enlargement of the cells that make it up. Muscles will increase volume to adapt to progressive overload. What this means is in order to build muscle, you must focus on progressively overloading the muscle in order to make them increase in size. Strength training has multiple different types of training including Strength, Hypertrophy, Power and Endurance. Each one of these types include a different amount of reps, effective sets and rest. The hypertrophic range of strength training focuses around 8 – 12 repetitions with :60 seconds of rest between 3-6 sets. When you train for hypertrophy, you should train around this hypertrophic range.

    4. Get the Right Macros

    You can never out exercise poor nutrition. It doesn’t matter how hard you work, how many workouts you track or how many days you hit the gym – if you don’t take in the right nutrition, you will find it almost impossible to get your optimal gains. These macros – protein, carbohydrates and fats – will be different for every person. If you don’t know where to start, look towards a couple professionals to give you some starting advice based on your goals and where you currently are and find one that works best for you.

    5. Stay Anabolic

    The right nutrition is crucial, but so is the timing. Anabolic is the process of how your body produces growth of cells that involves the synthesis of molecules. The opposing process of this is catabolism, or the breaking down of cells in order to produce energy. Hormones play a large role in this growth process along with glucose metabolism. Maintaining this glucose metabolism, or energy, requires the consumption of calories to provide this energy. If a person does not consume enough energy, the body will enter a higher rate of catabolism. In order to keep this anabolic state, giving your body the proper amount of energy at the right times, recovery, growth and performance will continue to improve.

    6. Stay Hydrated

    By now we all know that the body is made up of over 70 percent water and muscles are no different. Even if you aren’t thirsty, your muscles and body may be, especially when you increase your training in order to pack on the muscle. Water not only aids in the circulation through your body but also in the cooling of your body, so as you’re sweating, you’re losing even more water. Research has shown that when you don’t consume enough water, your cells lose size and the synthesis of protein in the muscle repair also suffers even if the breakdown continues.1 When that muscle breakdown is happening faster than the production of protein, your performance begins to decrease. If your performance is decreased, you are not able to reach your maximum potential of growth. So grab water, and stay hydrated!

    7. Rest and Recovery

    When you exercise you are breaking down your muscle and stressing your body. If you continue to break down your body without giving it an opportunity to recover, you can put yourself in more risk than reward. Overtraining leads to a higher risk of injury, long term effects, and decreased performance. It’s not only important to have rest between workouts, but the amount of recovery you give yourself during your workout is important. The maximum amount of recovery during strength training shouldn’t be more than :90 seconds. If your recovery frequently exceeds this time, you can lose the benefit of multiple sets. One reason for multiple sets within a workout is to exhaust a set of muscles, give it a slight – but not complete – recovery in order for your body to realize it needs to recruit more fibers for that next set. When too much recovery is given, the amount of muscle breakdown can be compromised. This can cause your gains to not reach their maximum potential.

    8. Switch it Up!

    When we spoke about the hypertrophic range of strength training as being an important way to add muscle, a second important note is to switch it up. It’s easy to get stuck in a routine of going into the gym, having your notes from last week and doing the same routine you did 7 days ago. While this can be a great start, it likely won’t last long. It’s important to also switch up your workout, this can be in the order you do the exercises, the reps you do, the rest you take in between, the equipment you use or a combination of these. By increasing your reps to the 12 – 15 rep range with very short recovery periods of under 30 seconds, you can use lighter weights and keep your heart rate up. You can also work through a range of repetitions with your first set of 15 followed by 12, 9 then 6 adding a slight amount of rest as the weight increases. By switching your workout routine up, you will keep your body guessing and be able to increase your performance and increase your gains.

    9. Keep Your Form

    Regardless of what rep range your are working through, it’s one of the most important tips to maintain your form – especially when you are getting towards the end of your exercise or your workout. When you compromise your form to get a rep, exercise or weight that you may not have been able to without, you increase your risk of injury. That extra weight and extra rep isn’t worth getting injured over and losing what progress you have already made. Maintain your proper form for every rep of every exercise, if you come up short on your repetitions or sets, make a note of it and get it next time!

    10. Focus on the Movement

    As you keep your form through every rep of every exercise, focus on every part of each rep. Mentally focus on the contraction of the muscles you are training as you raise and lower the weight. By focusing on each phase of your movement, even though you are using weights to increase the load on your muscles, the ultimate idea is that you are contracting your muscles through this progressive overload to produce a hypertrophic reaction.

    Reference:

    1.Wildman, Robert. “Your Muscles Are Thirsty: Here’s Why – Bodybuilding.com.” Bodybuilding.com. 26 Feb. 2015. Web. 27 July 2015.

  • Sweet Potato Caramel Custard

    Sweet Potato Caramel Custard

    INGREDIENTS

    Sweet Potato Caramel Custard

    3 medium sweet potatoes, peeled, chopped, and steamed
    15 dates, pitted
    Pinch of sea salt

    DIRECTIONS

    Place steamed sweet potatoes into a high-speed blender with dates and sea salt. Turn blender on low speed and use the push damper to press the ingredients down into the blades (this helps to keep mixture moving). Remove lid and scrape any bits of mixture that is stuck in the side of blender. Replace lid and blend for about 30 seconds or until mixture is smooth. Scrape custard into a glass bowl, cover, and place in refrigerator for at least 2 hours to firm up. Makes about 3 servings.

    Prepare the walnut-coconut crumble topping.

    INGREDIENTS PART II

    Walnut-Coconut Crumbles

    1/4 cup walnuts
    1 tbs dried coconut
    6 dates, finely diced

    DIRECTIONS:
    Using the back of a spatula, press the walnuts into a cutting board until all large pieces are crushed. Place into a glass container and add the dried coconut and diced dates, mix well to combine. Set aside until ready to use.
    Makes about (3) servings.

    INGREDIENTS PART III

    Almond-Date Cream

    2 cups water
    1 cup almonds
    12 dates, pitted

    DIRECTIONS:
    Blend water with almonds in a high-speed blender until smooth. Strain through a nut mylk bag into a bowl. Pour mylk back into blender and add dates. Blend until smooth and strain through nut mylk bag once again to create a silky smooth texture. Makes about (8) 1/3 cup servings. Store in a sealed glass container in fridge until ready to use. Stays fresh for up to 5 days.

    When ready to serve the sweet potato caramel custard, take a small serving bowl and place 1/3 cup almond cream into the bottom of the bowl. Take a small ice cream scooper and place 3 scoops of custard on top of the almond cream. Garnish with about 2 tbs of the walnut-coconut crumble. Serve.

    Nutritional Information

    Calories: 541
    Carbs: 105 g
    Protein: 10 g
    Fat: 13 g
    Fiber: 15 g

    Calcium: 151 mg
    Iron: 3.6 mg
    Magnesium: 131 mg
    Selenium: 1.45 mcg
    Zinc: 1.45 mg

    B1: 0.25 mg
    B2: 0.36 mg
    B3: 3 mg
    B5: 2.2 mg
    B6: 0.66 mg
    Folate: 42 mcg

     

    For More From Kristine Keating, follow her Instagram Account: @Kristi.Keating

     

  • Fresh Spring Rolls & Asian Salad

    Fresh Spring Rolls & Asian Salad

    INGREDIENTS

    Fresh Spring Rolls 

    5 rice paper wrapper sheets
    3 medium zucchini, spirialized
    3 medium carrots, spirialized
    1 cup shaved purple cabbage
    2 spring onions (scallions), diced
    3 romaine leaves, cut in half
    1/2 small cucumber, sliced thin
    1/2 cup chic peas (for salad )
    Pinch of black sesame (for salad)
    1/4 cup sweet & sour dipping sauce

    DIRECTIONS

     

    Prep the veggies and place into individual bowls, set them close to a cutting board. Fill a wide shallow bowl with 2 inches of water for soaking rice wrappers. Soak a single wrapper for about 5 seconds (it will soften as you fill it), place onto wet cutting board, place 4 cucumber slices onto wrapper (slightly off center and closest to you), follow with carrot spirals, cabbage, zucchini spirals, and a piece of lettuce. Note: try not to overfill your wrapper or it may tear apart as you try to roll it.

    Flip the end of wrapper (closest to you) over top of the veggies, tuck and tighten wrapper under the veggies as you begin to roll it away from you, once you roll it over once, fold both left and right side of wrapper towards the center, then finish rolling the wrapper (away from you) until the spring roll is tight and firm. Set aside leftover zucchini and carrot spirals to use for your salad along with the chic peas and black sesame seeds. Prepare your dipping sauce/salad dressing.

    INGREDIENTS PART II

    Sweet & Sour Dipping Sauce and Dressing

    1/2 cup water
    1/4 cup tamari
    3 tbs lemon or lime juice
    3-4 dates (in place of refined sugars)
    2 tbs almond butter
    1/4 tsp ground ginger
    Pinch of hot chili flakes

    DIRECTIONS

    Blend all ingredients, except chili flakes, in high-speed blender until smooth. Pour into dipping bowl and garnish with chili flakes and diced spring onion. Makes about (4) 1/4 cup servings.

    Asian Salad

    DIRECTIONS

    Take remaining zucchini and carrot spirals and toss them together in a salad bowl. Add red onion, chic peas, spring onions, black sesame seeds, and top with 1/4 cup dipping sauce/dressing.

    INGREDIENTS PART III

    Fresh Carrot Ginger Juice

    8-10 carrots
    1″ chunk of fresh ginger

    DIRECTIONS

    Wash carrots and trim ends. Run carrots and ginger through a high-quality juicer and strain any remaining particulate. Pour and serve. Makes about 16 ounces.

    Nutritional Information:

    Calories: 805
    Carbs: 145 g
    Protein: 32 g
    Fat: 14 g
    Fiber: 26 g

    Calcium: 413 mg
    Iron: 9 mg
    Magnesium: 301 mg
    Zinc: 5.7 mg

    B1: 1.02 mg
    B2: 1.2 mg
    B3: 8.5 mg
    B5: 2.2 mg
    B6: 2.5 mg
    Folate: 386 mcg
    Vitamin C: 188 mg
    Vitamin E: 6.1 mg
    Vitamin K: 116 mcg

    For More From Kristine Keating, follow her Instagram Account: @Kristi.Keating

  • Wild Rice & Black Lentil Salad Bowl Recipe

    Wild Rice & Black Lentil Salad Bowl Recipe

    INGREDIENTS:

    4 cups finely sliced romaine lettuce
    2 carrots, spiralized
    2 medium yellow beets, julienned
    1 cup shaved purple cabbage
    2 cups wild rice & black lentil salad

    DIRECTIONS:

    Place romaine lettuce into a large salad bowl. Add each remaining ingredient individually for a beautiful presentation and top with creamy dill dressing.

    Wild Rice & Black Lentil Salad

    2 cups wild rice
    1 cup black lentils
    1/2 cup diced tomatoes
    1/2 cup diced red onion
    2 tbs minced fresh dill
    3 tbs lemon juice
    1/2 tsp garlic granules
    1/2 tsp sea salt
    Pinch of black pepper

    DIRECTIONS:

    Place all ingredients in a bowl and mix together until well combined. Makes 2 servings.

    Creamy Dill Dressing

    3/4 cup water
    1/2 cup cashews
    1 tbs lemon juice
    1 tbs tahini
    2 tbs minced fresh dill
    1/4 tsp sea salt

    DIRECTIONS:

    Blend ingredients together in a high-speed blender until smooth. Store leftovers in a sealed glass container for up to 5 days. Makes about ( 4 ) 1/3 cup servings.

    Note: To make the carrot spirals as shown in photo, use the Saladdacco spiral slicer by Joyce Chen. It can be purchased on Amazon.com for $25.

    Nutritional Information:

    Calories: 606
    Carbs: 109 g
    Protein: 28 g
    Fat: 11 g
    Fiber: 27 g

    Calcium: 238 mg
    Iron: 10 mg
    Magnesium: 246 mg
    Selenium: 10 mcg
    Zinc: 6 mg

    B1: 0.76 mg
    B2: 0.61 mg
    B3: 6.7 mg
    B5: 2.2 mg
    B6: 1.18 mg
    Folate: 785 mcg
    Vitamin C: 86 mg
    Vitamin E: 2.2 mg
    Vitamin K: 295 mcg

     

    For More From Kristine Keating, follow her Instagram Account: @Kristi.Keating 

     

     

  • Almond-Blueberry Smoothie Bowl

    Almond-Blueberry Smoothie Bowl

    INGREDIENTS:

    4 frozen bananas
    1 cup almond milk
    1/2 cup fresh blueberries

    Blend bananas and mylk until smooth in a high-speed blender (for best texture). Note: add a scoop of any preferred plant-based protein supplement, if desired. Pour into serving bowl and top with fresh blueberries, 2 tbs sweet oat crumbs, and 2 tbs chocolate oat crumbs. Serve.

    SWEET OAT CRUMBS:

    1.5 cups quick oats
    1 cup dates (16-18 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 a sealed glass container in the refrigerator for up to 1 month. Use as a topping on fresh fruit bowls, banana ice cream, smoothie bowls, leafy green salads, or to garnish soups.

    CHOCOLATE OAT CRUMBS:

    1.5 cups quick oats
    1 cup dates (16-18 medjool dates)
    1/4 walnuts
    1/4 cup carob powder (or cacao)

    Place ingredients into a food processor and blend until mixture forms a crumb-like (about 3-4 minutes). Store in a sealed glass container in the refrigerator for up to 1 month. Use as a topping on fresh fruit bowls, banana ice cream, or smoothie bowls.

     

    NUTRITIONAL INFORMATION:

     

    Nutritional Information based in listed recipe (not including optional protein powder supplements)

    Calories: 695
    Carb: 169 g
    Protein: 9 g
    Fat: 5 g
    Fiber: 19 g

    Calcium: 514 mg
    Iron: 3 mg
    Magnesium: 188 mg
    Zinc: 1.71 mg
    Folate: 109 mcg
    Selenium: 7.7 mg

    Vitamin C: 48 mg
    Vitamin E: 11 mg
    Vitamin K: 18 mg
    Vitamin B1: 0.24 mg
    Vitamin B2: 0.42 mg
    Vitamin B3: 4.3 mg
    Vitamin B5: 2.2 mg
    Vitamin B6: 1.9 mg

  • Taking Back My Life From Ulcerative Colitis and Crohn’s Disease

    Taking Back My Life From Ulcerative Colitis and Crohn’s Disease

    This inspiring success story submission is by Tonie Browne and his battle with ulcerative colitis and Crohn’s disease. The Main image of Browne was captured by Tony Hazell Photography.

    I was diagnosed with ulcerative colitis in 2008 and suffered with countless flare ups. However, the biggest flare up came when I was diagnosed with Crohn’s disease in 2014. I was 10 weeks into a 14 week diet for a UKBFF physique show and I was rushed into hospital in agonising pain. Little did I know how much of an impact this would have on my life in the next coming months. The large amount of turkey I was eating (which is a dry meat) had caused a very big abscess in my back passage, this meant I couldn’t walk or sit down, and an operation was my only option.

    Following more tests, the doctors had found Crohn’s disease at the bottom of my intestine, one doctor even said, “this is one of the worst inflamed areas of the intestine I have seen in some time.” Reassuring as you can imagine.

    However, while still in the hospital I continued practicing my posing for the competition and refusing to accept defeat. Unfortunately, this didn’t last long as I regrettably caught what is known as the CMV virus. And that was what almost put me into intensive care.

    Some 4 weeks later, in isolation and almost 3 stone lighter, I was sat deep in my own thoughts. What was the point in training/dieting, when every time I had tried I would have a flare up and get ill? I even said to my training partner, “I don’t think I’m going to train much anymore, what’s the point?” I had hit rock bottom. Then it hit me. Habit, the same routine… I had managed to make the same mistakes and not learn from them.

    Related: How to save yourself from a negative thought pattern

    Wanting to learn more about Crohn’s disease and colitis, I found a survey that Crohns & Colitis UK had conducted on how Crohns and colitis affects people taking part in sports and fitness, and the statistics inspired me to make a difference.

    Of the nearly 1,000 respondents surveyed, 80% stated that they had given-up or reduced their participation in sport either temporarily or permanently as a result of their symptoms of uncontrollable diarrhea, fatigue, joint problems, and severe pain.

    I was one of the 80%. I was a statistic. But I refused to accept this.

    As human beings we are one of the most adaptable creatures on earth. We are smart, we always find a way to survive.

    image Upon realizing this and re-motivating myself, I decided to change my diet and learn which foods affected my Crohns. I chose not to ignore the symptoms, but to adapt and to learn from them. Accept that it’s a part of me, and to live with it. With help from the doctors I was finally put on the right medication and, more importantly, I learned to respect Crohn’s disease and rebuild myself in order to avoid another flare up.

    Once released from hospital I couldn’t walk up the stairs to my flat, but I still dragged myself to the gym the next day to start rebuilding my body and life. Everyone thought I was stupid, but I knew what I had to do and how I was going to go about it. One year later, I returned to the same show and won. I became North West physique champion with an invite to the British finals in October 2015.

    More educated on Crohns Disease and it’s affects on everyday life, I realized my workouts were too long. People with ulcerative colitis and Crohn’s disease — in some cases — suffer from chronic fatigue. If you didn’t know this, ever wonder why you feel the need to nap at random times in the day? Do you consume 3 times the recommended daily allowance of coffee? Yep, that’s chronic fatigue. I chose to shorten my workouts to 30/40 mins high intensity to accommodate this.

    I have devised a workout for what was one of my weakest body parts and now, from what I am told, is one of my strongest areas, my back.

    I’ve trained back for 10 years and only learned in the last year how to train and switch on my back muscles in the most effective way to get that symmetry and detail. One thing you will have noticed when training your back, is your biceps burn out and often fail before your back does. This is because the biceps are a secondary muscle helping you perform this exercise. So what do we do? We take your biceps out of the equation, and we pre-exhaust the back.

    Performing a set of cable pullovers, not only helps keep tension on the lats but also takes your biceps out of the equation. Leaving your back full of blood, pumped and on fire for the rest of the workout.

    Follow my back blast workout twice a week and watch your back grow!

    image

    Keep in mind before you start this workout, you can’t see your back while you’re training it. Legs are the same depending on what you wear to the gym, and it’s one of the reasons some people are so unmotivated to train legs.

    You have to connect with the muscle MMC (mind and muscle connection). Holding a squeezing every rep so you can feel the back muscles fully contract. You should be squeezing hard enough so that you feel as if you are going to get cramp. Not switching on your back with MMC is like trying to start an engine with no key, it just won’t happen. So now that’s out of the way.

    Here’s the workout you will be doing twice a week:

    1. Single-arm cable pullovers; 3 sets of 10 reps

    Ensure that your lats muscles are contracted before performing the movement. Make sure your elbow is as far back as you can get it when contracting the lats. The key with this exercise is to hold and squeeze the back without involving your triceps. Keep the arm slightly bent, once the lats have reached failure don’t be tempted to recruit other muscles to help you perform the exercise.

    2. Weight-assisted wide grip pull ups; 3 sets of 10 reps (with 3 second holds)

    Leave your ego at home when it comes to this exercise. It’s all about getting that detail in your back, not throwing yourself up for as many reps as you can. As I say to my clients, “I’d rather you do 3 perfect reps to positive failure, then 10 that didn’t even involve the muscle your are trying to train.”

    3. T-bar rows; 3 sets of 10 reps (utilizing the rest-pause method)

    Perform 10 reps, then stand up for a rest pause of 10 secs. Squeeze out a few more reps then again stand up for a second time (this time just 5 seconds) then continue till you can’t hold the bar any longer. Remember, heavy weight is not the key here, squeezing as hard a you can is.

    4/5. DB pullovers; 3 sets of 10 reps + DB single arm rows; 3 sets of 8 reps

    By now your back should be on fire! This is the finisher!

    image Keep your arms as straight as you can when laid down performing the pullovers. Don’t come all the way to the top with the DB, keep the tension in the lats. Make sure you reach forward and stretch when performing the DB rows, holding and squeezing the DB at the top of the movement. Keep your elbow tight and close to the body. Remember, the negative part of the movement is essential. Don’t just lower the DB as fast as you can. Keep the tension in your lats when lowering the DB, all the way through the movement. This is the key to training your back. Learning to switch on your back muscles and keep them on.

    Lifting Tempo: 3:2:4 (3 seconds lift, 2 seconds hold, 4 seconds down)
    Rest 1-minute in between all sets

    What you should feel…

    Pumped and wide, and that you feel like you might just take off in the wind outside. Also, remember your body learns to adapt, so change the rep range of this workout along with the weight to keep your body guessing. Then after a few weeks change the workout.