Tuna Salad in Butter Lettuce Cups

posted in: Nutrition, Recipes | 0

 

Photo-May-27-5-00-09-PMIngredients:

1 4-6 oz can of water-packed tuna

1 green onion, sliced thinly

½ stalked of celery, chopped

1 tbsp. light mayonnaise (egg & soy free)

1 tsp. chopped olives

¼ avocado, mashed

2 butter lettuce leaves

Sea salt & pepper, if desired

 

Preparation:

Drain the tuna. In a medium bowl, add the tuna, onion, celery, olives & mayo. Mix to combine. Add salt & pepper, if desired. Cover and place in refrigerator to chill, or serve immediately. Serve on a butter lettuce leaf. Makes one serving.

Chicken Vegetable Salad

posted in: Nutrition, Recipes | 0

chickenvegIngredients:

2 cups green leaf, red leaf, romaine, and butter lettuces

½ cup red cabbage, shredded

¼ cup jicama, julienned

¼ cup carrots, julienned

1 green onion, sliced thinly

2 radishes, sliced thinly

1 stalk of celery, sliced thinly

1 2-4 oz chicken breast

1 clove of garlic, macerated

2 tsp coconut oil

Sea salt and pepper, if desired

 

Preparation:

Rub chicken breast with the macerated garlic; add salt & pepper, if desired. Rub the bottom of a heavy sauté pan with the coconut oil & sauté the chicken over medium heat, turning once. Cook thoroughly and remove from skillet to cool. In a large bowl, combine all of the vegetables. When the chicken is no longer too hot to handle, slice into thin strips and add to the bowl of vegetables. Toss with vinaigrette. Makes one serving.

Grilled Watermelon and Halloumi Salad with Minty Green Beans

posted in: Recipes | 0

grilled-watermelon-halloumi-salad-minty-green-beans-ck

Ingredients:

8 ounces haricots verts (French green beans)

1 small seedless watermelon (about 5 pounds)

4 ounces halloumi cheese, cut into 4 triangles
Cooking spray
1 tablespoon extra-virgin olive oil
2 teaspoons fresh lemon juice
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/3 cup torn fresh mint leaves
4 cups baby arugula
1/4 cup roasted, unsalted pistachios, coarsely chopped
Preparation:

1. Bring a large saucepan of water to a boil. Add haricots verts; cook 3 minutes or until crisp-tender. Drain and rinse with cold water; drain.

2. Heat a large grill pan over high heat. Cut watermelon lengthwise into 4 quarters. Cut 1 quarter crosswise into 8 (3/4-inch-thick) wedges; reserve remaining watermelon for another use. Add watermelon and cheese to grill pan coated with cooking spray; grill 2 minutes on each side or until grill marks appear.

3. Combine oil, juice, salt, and pepper in a medium bowl, stirring with a whisk. Remove 2 teaspoons oil mixture; set aside. Add haricots verts and mint to bowl; toss to coat. Arrange bean mixture on a platter. Return reserved 2 teaspoons oil mixture to bowl. Add arugula to bowl; toss to coat. Arrange arugula mixture, watermelon, and cheese on platter. Sprinkle with nuts.

Frittata with Asparagus, Goat Cheese, and Herbs

posted in: Nutrition, Recipes | 0

herby-frittata-vegetables-goat-cheese-ck-xIngredients:

  • 1/2 bunch asparagus (8 oz), trimmed, spears cut into 2-inch pieces, remaining stalks cut into 1/2-inch pieces
  • Coarse salt and freshly ground black pepper
  • 12 large eggs
  • 4 scallions, thinly sliced
  • 2 tablespoons minced chives
  • 2 tablespoons extra-virgin olive oil
  • 4 tablespoons (2 oz) goat cheese

Directions:

  1. Bring a medium pot of well-salted water to a boil. Meanwhile, prepare an ice water bath. Blanch asparagus until just tender, about 1 minute. Drain and transfer to ice water bath to cool. Drain. Set spears aside.

  2. Whisk eggs with 1 tsp each salt and pepper. Stir in scallions, chives, and asparagus stalks.

  3. Preheat oven to 425 degrees. Heat oil in an ovenproof 10-inch skillet over medium heat. Pour egg mixture into skillet. Cook until edges begin to set; push cooked edges toward the center of the pan with a wooden spoon. Continue cooking until the center begins to set, about 2 minutes more. Dollop goat cheese over top and sprinkle with reserved asparagus spears.

  4. Bake until eggs are completely set, 8 to 10 minutes. Let cool slightly before serving.

 

Cannons and Canoes

cannon

Cannons and Canoes

One of my favorite quotes as it relates to power creation in the human body I read many years ago in Stuart McGill’s “Ultimate Back Fitness and Performance”. When speaking about how the body can generate the most power the book says, “You can’t fire a cannon from a canoe”. This image has stuck with me ever since I first read it and seems to simply explain how we need to address the athlete’s conditioning if we want to ultimately create maximum power. The absolute, crushing power of a cannon ball shot from a cannon is unmistakable. If you decided one day that you wanted to create a cannon with more power that could ultimately create more force, the first instinct would be to build a bigger cannon that used a bigger cannon ball. This is often the same instinct that we have as athletes when it relates to our sport. Getter faster on the bike means getting a better bike, a lighter shoe, a lighter wheel, or more aerodynamic frame. To get faster, runners want to get the best shoe and just run more miles. To get bigger muscles athletes think only to lift heavier weights and lift them more often. While all of these things do help to improve the performance of the athlete, the most important piece of equipment is often neglected: the body.
Let’s look back at our example of the cannon. What if all the focus was placed on building a bigger cannon and heavier cannon ball without paying much attention to the stability of the cannon. This is eloquently illustrated by thinking about firing a cannon from a canoe. If you put a powerful cannon on a canoe and fired it, the explosion would cause more energy displaced in the movement of the canoe rather than in the propulsion of the cannon ball. This same principle can be seen with athletes. Too often athletes are narrowly focused on big muscles and better gear, rather than focusing on the stability of their cannon. Remember that the more you stabilize the cannon, the more power you can create when shooting the cannon ball. Any loss in the stability of the cannon directly relates to loss of power in the firing of the ball. This is no different than the human body. If athletes lack proper stability then maximum power can never be created. This goes for every sport: golf, running, cycling, basketball, football, etc. Taking the cannon off of the canoe and putting it on the ground obviously yields better results. For the highly competitive athlete this needs to be taken one step further. Not only does the cannon need to be on solid ground, but it needs to be completely immobilized so that no energy is wasting moving the cannon when fired. This ultimate stability of the cannon allows for maximum force dispersed to the cannon ball.
For the athlete, this ultimate stability needs to be realized not only through the proper fitness training, but also through optimizing the stability of the internal health. Let’s briefly discuss these two:
Proper fitness training for the athlete needs to be very specific to what muscles and movements are involved in the sport. It also needs to build an athlete from the ground-up. This means making sure there is a proper base strength and muscular control from which power and strength can be built upon. It is far too common to see athletes who focus on power and strength, but have very poor stabilizing capacity and fine motor control.
Optimizing internal health is probably never even considered by the athlete as a way to ‘stabilize the cannon’. This is where I find true performance enhancement can really be achieved. Getting bigger, stronger, or faster is completely determined by an athletes ability to recover. This was discussed at length in a previous blog (read here: http://momentumsportstherapy.com/category/sports-and-fitness/) so we’ll keep it simple here. Just know that improving your overall health is the absolute best way to be able to train harder and recover faster. Using specified lab work, precise nutritional intervention, and high-quality supplementation can give athletes huge advantages in competition.
If you are a serious athlete that either wants to compete at a high level or stay in the sport for many years, start to consider that optimizing your health is the first priority to achieving those goals.

How to Make Bone Broth

picHow to Make Bone Broth

Prep time: 10 mins. Cook time: 8 hrs.

Ingredients:

  • 2 pounds (or more) of bones from a healthy source
  • 2 chicken feet for extra gelatin (optional)
  • 1 onion
  • 2 carrots
  • 2 stalks of celery
  • 2 tablespoons Apple Cider Vinegar
  • Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, additional herbs or spices to taste. You can also add 2 cloves of garlic for the last 30 mins of cooking

Instructions:

  • When using raw bones, especially beef bones, it improves flavor to roast them in the oven first for about 30 mins. at 350
  • Then, place the bones in a large stock pot. Pour (filtered) water over the bones & add the vinegar. Let sit for 20-30 mins. in cool water
  • Chop & add the vegetables to the pot (except garlic & parsley) & add any salt, pepper, spices of herbs
  • Now, bring the broth to a boil. When it has reached the boil, reduce to a simmer & simmer until done (fish- 8 hours; chicken- 12-24 hours; beef- 24 hours
  • During the few hours of simmering, remove the impurities that float to the surface; check every 20 mins. for 2 hours to remove this (grass-fed and healthy animals will produce much less of this than conventional animals)
  • During the last 30 mins. add the garlic & parsley
  • Remove from the heat and cool off. Strain to remove all the bits of bone and vegetable
  • When cool enough, store in a gallon-size glass jar in the fridge for up to 5 days, or freeze for later use

Pre-Diabetes Mostly Ignored by Medical Doctors

posted in: Uncategorized | 0

Pre-Diabetes Mostly Ignored by Medical Doctors

type2diabetes_child

A new study recently published in the Journal of the American Board of Family Medicine states that less than 25% of patients received and lifestyle or dietary advice when labs showed that they had pre-diabetes. Diabetes is one of the most serious and rapidly growing conditions affecting society today. It is quickly becoming out of control and the worst part is that the vast majority cases of Type 2 Diabetes are completely preventable and even reversible if action is taken early on in its development. That’s right, I said reversible! This disease progresses as sugar handling in the body and insulin sensitivity become dysfunctional. Both of these are things that can be changed and improved with the correct advice and lifestyle modifications. The other option, which seems to be the preferred course of action in modern medicine, is to wait until it progresses to full blown diabetes and then just prescribe medications for the rest of the patient’s life. Not only does diabetes cause problems with sugar control in the body, but it also affects almost every other system in the body. Hormone production and brain function are vastly affected by dysfunctions in the body’s ability to tightly regulate sugar. Not only that, but diabetes medications always lead to more medications. Inevitably, blood pressure meds, cholesterol meds, and others to help with associated hormone and mental dysfunction are prescribed to help ‘alleviate’ future complications of a disease that could have easily been prevented.
To make this ‘hit home’ just a little bit more, the OC Register just reported that nearly 50% of Orange County adults have either unreported diabetes or are in the pre-diabetes stage. This is absolutely ridiculous! And studies show that up to 30% of these people will develop full blown diabetes with 5 years. This means that 15% of all Orange County residents will have diabetes within 5 years. Read the full OC Register story at http://www.ocregister.com/articles/diabetes-707589-prediabetes-percent.html
At some point we need to accept the fact that what we are doing is not working. Many disease processes are worsening and becoming more prevalent. Diabetes is just one of them. Autoimmune diseases are growing in number and becoming more common than diabetes. If all autoimmune subcategories are lumped all into one category, autoimmune disease is the most prevalent disease in the world. The BIG question needs to be completely changed! We need to stop looking so hard for new medications to treat the symptoms of worsening diseases. Instead, we need to start spending more research dollars on what is actually causing these diseases in the first place. Autoimmune diseases and diabetes, for instance, are many times created and worsened simply by the foods that we eat. All the new research already shows this, but only functional medicine doctors are applying it. More needs to be done to prevent misleading marketing and to start educating the public on what is really creating so many problems. People can and will make changes if they are actually armed with the correct information. The problem is that Big Pharma and Big Food don’t want you to know the truth. They are making serious money and have no intentions of stopping. However, all businesses are directed by consumer demand. As people start to demand healthier foods and alternative to drugs, big corporations will have to listen. So, start being your own advocate for health. Don’t simply take the advice of the guy in the white coat as truth. Do your own research, ask your own questions, and fight for your own health!

Fennel and Spinach Salad with Shrimp

posted in: Recipes | 0

fennel-spinach-salad-shrimp-ck-xIngredients

3 slices center-cut bacon

1 pound jumbo shrimp, peeled and deveined

2 cups thinly sliced fennel bulb (about 1 medium bulb)

1 cup grape tomatoes, halved

1/2 cup thinly sliced red onion

1 (9-ounce) package fresh baby spinach

2 tablespoons finely chopped shallots

3 tablespoons extra-virgin olive oil

1 tablespoon balsamic vinegar

1 teaspoon Dijon mustard

1/4 teaspoon salt

                                         1/4 teaspoon freshly ground black pepper

Instructions

1. Cook bacon in a skillet over medium heat until crisp. Remove bacon from pan, reserving drippings, and crumble. Add the shrimp to pan, and cook 2 minutes, turning once.
2. Combine bacon, 2 cups fennel, grape tomatoes, red onion, and baby spinach in a bowl. Combine the remaining ingredients in a small bowl, stirring with a whisk. Add the shrimp and balsamic mixture to spinach mixture; toss well.

Balsamic Baked Halibut

baked halibutIngredients:
Salt Pepper Garlic powder
Halibut
Balsamic vinegar Olive oil Basil

Instructions:
Bake halibut in 400 degree oven for 7-10 minutes. Once finished, season with salt, pepper and garlic powder. Drizzle with balsamic vinegar and olive oil and place basil on top

Tuna Scaloppini with Onion, Mint, and Almond Topping

posted in: Recipes | 0

tunaIngredients

1/4 cup finely chopped almonds

1/4 cup fresh tangerine juice

2 tablespoons finely chopped red onion

2 tablespoons finely chopped fresh mint

1 tablespoon extra-virgin olive oil

1/2 teaspoon finely chopped fennel seeds

1/2 teaspoon fine sea salt, divided

1/2 teaspoon freshly ground black pepper, divided

4 (6-ounce) sushi-grade Shiro/Magura Yellowfin tuna steaks, each split in half horizontally

Cooking spray

Preparation
1. Combine first 6 ingredients in a small bowl; stir in 1/4 teaspoon salt and 1/4 teaspoon pepper.
2. Sprinkle fish evenly with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 4 fish slices; cook 1 minute on each side or until desired degree of doneness. Repeat procedure with remaining fish. Serve with almond mixture.