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Benefits of Coconut Water

November 6, 2015

Coconut-Water

Coconut water is one of nature’s most hydrating fluids.  This water comes from the inside of a pre-mature coconut before it matures and turns this water into milk.

I always prefer this hydrating water over any sports drink.  It is lower in calories, higher in potassium, and of course lower in sugar.  Not to mention it is all-natural and does not contain chemicals.

Here is a great side by side of the sport drink VS water:

Presentation1

From an all-natural standpoint, Coconut water provides everything above without the addition of supplements or synthetic ingredients.

There is actually a STUDY that shows that coconut water can be used intravenously for short-term hydration!  How much more natural can you get?

Do you think that anyone would be brave enough to attempt that with a sports drink?

Now looking at Gatorade, there is an ingredient list full of man made products.  Here is what I pulled from Gatorade’s website.  This is the list from their Orange Thirst Quencher.

Ingredients:

WATER, SUGAR, DEXTROSE, CITRIC ACID, NATURAL FLAVOR, SALT, SODIUM CITRATE, MONOPOTASSIUM PHOSPHATE, GUM ARABIC, SUCROSE ACETATE ISOBUTYRATE, GLYCEROL ESTER OF ROSIN, YELLOW 6

Then we look at coconut water…

Ingredients:

COCONUT WATER

A lot of people say one of the sole purposes of Gatorade is the addition of the sugar and carbs… which is a great point.  You really need the extra carbs during continuous and strenuous activity (i.e. soccer tournament in the heat).  Even then, I would recommend high carb snacks with plenty of water and coconut water.

As a person who is nutrition conscious and plays soccer, I see coconut water as a great way to hydrate and prevent cramps.

 

Leave a Comment Filed Under: Beverages, Helpful

Banana Puddin’ Protein Shake!

October 21, 2015

banana protein shake

I’m super excited to share this recipe one of my favorite vegan mom’s uses for a quick family breakfast!

I have slightly modified her recipe adding a protein powder to really boost the protein content!  And of course I used unflavored so it did not change the flavor of her shake.  However, vanilla would taste wonderful with this mixture also.

You can check out her recipes as well as new mom tips and hilarious stories HERE on www.postmodernhood.com!!

So lets get down to business and make this delicious concoction!

 

INGREDIENTS:

  • Ripe banana
  • 1/2-1 cup original almond milk
  • 1 tsp vanilla extract
  • 1 tsp flax seeds
  • 1 tsp steel cut oats
  • 1 scoop of unflavored whey isolate protein powder

DIRECTIONS:

Blend all ingredients and done!  I used 1 cup of almond milk to really thin the shake out so I could sip it through a straw 🙂

Enjoy!

And a special thanks to Brittany for sharing this awesome recipe!

Please feel free to share using the social media icons below!

Leave a Comment Filed Under: Beverages, Breakfast

Cocoa Coffee Protein Shake

September 24, 2015

coffee

 

 

There are many reasons people may need to boost their protein intake.  It’s not only for the ones who want to build more lean muscle in the gym.

I’ve worked with bariatric patients, dialysis patients, post surgical patients and the elderly in long-term care settings…  And I’ve had plenty of moments where I thought, if only I could sneak more protein into their morning coffee…  But how do you make it taste desirable??

Here is a super simple recipe to have a cocoa coffee!

INGREDIENTS:

  • 1 scoop chocolate whey protein isolate
  • 8 oz coffee
  • 1/2 tsp cinnamon
  • 2 ice cubes

DIRECTIONS:

Blend all ingredients and done!

This is perfect for the morning coffee lover that can’t seem to find time to make breakfast or needs that mid morning pick-me-up.

Enjoy!

 

1 Comment Filed Under: Beverages

Refreshing Strawberry Apricot Cooler!

August 31, 2015

Apricot Strawberry juice 1

Summer time may be coming to a close, but the heat is still very real in Alabama!

This all-natural beverage is a great way to have a cool refreshing drink without artificial colors, flavors and sweeteners!  So here is what you’ll need:

INGREDIENTS:

  • 4 oz 100% organic apricot juice
  • 4-6 oz seltzer water (or plain water)
  • 2 sliced strawberries
  • 3 blueberry cubes (optional)

DIRECTIONS:

Add juice and strawberries to cup.  Let soak 1-2 minutes.  Then add seltzer water and blueberry cubes.

ENJOY!

Please feel free to share this recipe using the social media icons below!

Leave a Comment Filed Under: Beverages

Red Queen Juice- Health Benefits and Recipe!

August 7, 2015

juice 6

 

I get asked all the time about juicing… is it healthy?  What do you juice?  How often?

So here is my opinion on juicing…

  1. I am NOT a fan of juicing fasts.  I don’t believe in liquid diets for long-term results or cleansing really.  Your body really needs the fiber from these foods because it is not meant to live on liquids forever.  Fiber is so beneficial.  It promotes the movement of material through the digestive system to keep your intestines healthy.
  2. When people think of juicing, they only think of fruits!  Juicing all fruits and 1 kale leaf is not at all ideal.  Fruit juices contain a lot of sugar.  This is what really gives you a blood sugar spike.  It’s mostly veggies in your juice that you want!
  3. Juicing can be a great supplement in addition to your diet.  Kind of used as a blast of nutrients.  Not a meal.
  4. I will ONLY juice organic fruits/veggies.  Our culture uses way too many pesticides in extremely heavy loads.  And now genetically modify foods are grown which means we use even MORE pesticides.  And the last thing I want to do is drink all of those pesticides.  ALWAYS use certified organic!

I came across a book in TJ Max (a store I absolutely LOVE).  They have the most awesome little recipe books.  One day I ended up picking up a book called The Healthy Green Drink Diet by Jason Manheim.  At first I was skeptical because it sounded like a book for a juicing diet only.  But he actually talked about how he used it for supplementation as well.  So I thought “what the heck… why not?”

So as I was trying out the recipes, I fell in LOVE with the Red Queen recipe.  It is so nutrient packed and tastes so great.  And this is really the only recipe from his book I’ve consistently used the past few years.

 

juice 1

 

As you can see in the photo above, all the ingredients are very strong in red/purple tints.  This was prior to washing my ingredients, so definitely wash them thoroughly.  With the beets, I scrub them well with a hard bristled brush.  Just to make sure all dirt is removed.

INGREDIENTS:

  • 1 medium beet (I leave the chard on)
  • 2 red kale leaves
  • 1/4 head of red cabbage
  • 1 gala apple
  • 1 small bunch red grapes

 

 

 

juice 2

The juicer I use is the Breville 800JEXL Juicer.  It is a beast of a juicer!  There has not been one fruit or veggie it couldn’t handle.  And the mouth opening is wide enough to drop a whole small apple or beet in it.  I would highly recommend this juicer!

The brighter the color of food, the more nutrient dense it is!  Look at that vibrant color!

 

juice 5

 

So we’ll go through this recipe and talk about the health benefits of each food.

BEETS:  Beets are rich in folate, lycopene, anthocyanins, vitamin C, potassium and inorganic nitrate.  They have actually been proven to reduce blood pressure in individuals with hypertenstion, reduce inflammation, improve immunity, and they also have anticancer properties regarding their antioxidant betanin.  It is extremely clear that beets fight very hard against free radicals.  Free radicals can attack DNA and lead to cancer.  Overall, beets are really beneficial.

*Note:  The beet greens (chard) are also extremely nutrient packed.  I would recommend juicing them also.

 

juice 4

 

 

RED KALE:  Red kale is high in vitamin A, vitamin C, potassium, B6, lutein, zeaxanthin, vitamin K, many antioxidants and flavonoids.  Three of these nutrients are really important for eye health.  Kale also has more vitamin C than an orange (100% DV vs 136% DV)!  That means it is great for immunity and fighting free radicals.  And not to forget the potassium content assisting again, in lowering high blood pressure.

RED CABBAGE:  Red cabbage contains large amounts of vitamin C, vitamin A, vitamin K, anthocyanins, glucosinolates and flavonoids.  The glucosinolates help fight bacteria and reduce inflammation whereas the flavonoids focus on fighting free radicals in the body. More cancer fighting properties!  A 2012 research study by the Vanderbilt University Medical Center found that breast cancer survivors who ate more cruciferous vegetables reduced their risk of cancer recurrence by up to 62%!

GALA APPLE:  Gala apples are high in vitamin C and contain lower levels of potassium and B vitamins.  Vitamin C, as we have discussed earlier, is important for immune health and fighting against free radicals.  The apple is what helps reduce some the bitter flavor and add a touch of sweetness to the juice.

RED GRAPES:  Red grapes contain vitamin C, vitamin K, thiamin (B1), vitamin E, vitamin A, B6, folate, pantothenic acid, beta carotene, alpha carotene, potassium, copper, manganese, iron, and last but not least, resveratrol.  Resveratrol is an antioxidant that has been shown to lower LDL (bad) cholesterol and reduce inflammation.  Research in pigs has shown that resveratrol may improve heart function and increase the body’s ability to use insulin.

 

juice 3

 

Normally I try not to waste any of the fiber and will incorporate it into any baked goods that I make.  I will try to post my Superfood Sweet Loaf soon which incorporates some juicing fibers within it.

Once all ingredients have gone through the juicer, I pour all of the juice into a class jar to ensure appropriate mixing of all of the nutrients.

I immediately grab a glass and consume the juice within 10 minutes of juicing.  It is not ideal to try and store freshly made juice because it is not pasteurized.  So it can oxidize quickly.  Plus you want all those yummy health benefits ASAP!

And there you have it… your finished product!!

 

juice 6

 

I hope this post was helpful and educational.  If you have any questions, please leave them in the comment section!  Happy juicing!!

 

Leave a Comment Filed Under: Beverages

All Natural- Blueberry Kiwi Lemonade with a Twist of Mint

August 4, 2015

beverage 1

 

I am not a big soda (pop) drinker, so I run out of options a lot of times for flavor within a beverage.  There are the sugar-free flavor packets you can use, but I really like to keep it natural.

Here is a new recipe I really enjoyed today that was different from my usual.

Ingredients:

  • 8 Blueberries
  • 2 slices of kiwi
  • 2 slices of lemon
  • 1 sprig of mint
  • 4 oz organic lemonade
  • 4 oz seltzer water (or plain water)

Directions:

Add blueberries, kiwi, lemon and mint to your glass.  Pour your lemonade then your seltzer (or plain) water last to help with mixing.  Let stand for 5 minutes, and Enjoy!

 

Leave a Comment Filed Under: Beverages

Chocolate Peanut Butter Protein Shake!

July 31, 2015

After an intense indoor soccer game last night, I decided to come home and have a nice recovery protein shake.  I thought I would share this recipe because I have stayed faithful to it for about 6 months!

protein 3

Any time I work my tail off in the gym or playing soccer, I try to have a protein shake within two hours to help with muscle recovery.  I am such a chocolate lover that it is hard for me to explore other flavors of protein powder.  So this shake recipe has been an all time favorite.

Here is what you will need:

protein 1

INGREDIENTS:

  • 6 oz Original or Unsweetened Almond Milk
  • 1/2 cup Plain Greek Yogurt
  • 2 Tbsp PB2
  • 1 scoop Syntrax Nectar Sweets Chocolate Truffle
  • 1 tsp Honey
  • 1 tsp Cinnamon
  • 2 Ice Cubes
  • 1 tsp Steel Cut Oats (optional)

 

DIRECTIONS:

Add almond milk, yogurt, PB2, protein, honey, cinnamon, and ice into the blender.

protein 2

Blend well for about 1 minute.  I usually have to scrape the sides of my Ninja Professional Blender (NJ600) to make sure all of my protein and PB2 mixes well.  Then blend for another 20-30 seconds.

Once finished, I pour it into a glass.  If I had an intense soccer game or a more cardio based workout, I will add the steel cut oats on top for crunch.  If it was more of a weight lifting day, I may leave the oats off.

And here is your finished product!

protein 3

**Extra Tip**

If you put this mixture in a bowl and freeze it for about 1 hour, it tastes almost sinful!  I do this often and feel like I am getting a real treat!

Enjoy!!

Leave a Comment Filed Under: Beverages, Snacks

Welcome!

AvatarI’m Tamar, a registered dietitian living in Alabama, fascinated by food, fitness, and travel. My goal for this blog is to help people learn more about how to live a long, healthy, and peaceful life to the fullest. Read More…

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