NAFC NewsBlast - March 2018 | Ed 2
Inflammation Fighting Tumeric Tonic
Written by: Tammy LeBoss - FitPro Foodie
Source: NAFC Nutrition Coach & CEC Boost - NAFC Trainer
Copyright: Svetazarzamora / 123RF Stock Photo
"Let Food Be Thy Medicine, and medicine be thy food.” – Hippocrates
Did you know that when it comes to managing stress levels, maintaining a healthy digestive tract is a major factor often over-looked? Inflammation has been linked to gut stress and has been called a hidden epidemic affecting millions of Americans. While new studies show that inflammation can take place in any part of the body, including the brain, inflammation can also take place in our digestive tracts. These studies confirm that amongst its connection to many diseases, inflammation is also linked to weight gain. If your clients are over-exerting, not getting adequate recovery time and sleep, and stressed out, it’s likely they’re dealing with inflammation and thus, minimizing the results they want.
Boost recovery time! Tumeric has been used for thousands of years in Asia and India as a delicious spice, and as a medicinal herb in Chinese medicine. It’s what gives curry dishes its deep, bright yellow color. This earthy, peppery-flavored spice may also hold the potential for fighting inflammation. It contains curcumin which is the active, beneficial ingredient that when combined with black pepper, enhances its absorption and efficacy. Recently studies have also shown its blood sugar-lowering effects, thus reducing the amount of insulin released after meals. For some, snacking less, eating fewer carbs, and adding turmeric into their diets, may also aid in fat loss.
Use turmeric to create a delicious golden milk tonic, add a little black pepper and make a potentially powerful inflammation-fighting tonic. Here’s what you’ll need:
- 2 cups coconut water or 2 cups almond milk
- 2 TBSP grated turmeric powder, or 1/2 tsp. dried turmeric powder
- 1 TBSP grated ginger, fresh or 1 tsp. dried
- 1 lemon or 1/2 orange
- 1 small carrot
- 1 TBSP raw honey
- Pinch of black pepper
Blend ingredients in a blender. Drink as is or strain for desired consistency. Take a shot of this before yoga or as a post-workout recovery cocktail.
How can trainers deal with inflamed clients?
Trainers need to understand the appropriate exercise recommendations for clients who are working with inflammation. Recognize that clients who are dealing with arthritis, joint inflammation, and other forms of consistent stressors, will need to receive special ‘TLC’ in their training program. With a better understanding of the health issues and manageable exercise options associated with arthritis, for example, trainers can be better equipped to improve the health, functional capacity, and quality of life of afflicted clients. For the client who is prone to stress, inflammation or adrenal fatigue, NAFC suggests giving careful attention to the following:
- Avoid excessive over-training.
- Include relaxation or meditation strategies to the exercise program.
- Add recovery cardio or brisk walks to their routine.
- Consistent foam-rolling or myofascial release techniques. Commit to getting adequate sleep.
The key to getting control of inflammation starts with a solid understanding of nutrition. Foods that are heavily processed, high in trans fats, or high in sugars contribute to inflammation. In addition to inflammation, these foods also contribute to a higher risk of obesity and weight-loss resistance. Understanding the importance of nutrition and building a healthy gut is key to managing inflammation and getting your clients' quicker and better results. Learn more about NAFC Nutrition & Wellness Coach today.
Written by: Tammy LeBoss - FitPro Foodie
Wellness Wednesday Recipes - June 2017 | Ed 1
Spicy n’ Peppery Tumeric Pork Chops
By Tammy LeBoss | thefitprofoodie.com
Copyright: evgenyb / 123RF Stock Photo
Tumeric has been used for thousands of years in Asia and India as a delicious spice, and as a medicinal herb in Chinese medicine. It’s what gives curry dishes its deep, bright yellow color. This earthy, peppery-flavored spice may also hold the potential for fighting inflammation. It contains curcumin which is the active, beneficial ingredient that when combined with black pepper, enhances its absorption and efficacy. Recently studies have also shown its blood sugar-lowering effects, thus reducing the amount of insulin released after meals. For some, snacking less, eating fewer carbs, and adding turmeric into their diets, may also aid in fat loss.
Tumeric pork chops, grilled or pan-fried is a sweet, tangy dish to try at your next summer BBQ. This dish has complex flavors but is simple to prepare. The sauce is not only gluten and paleo-free, it’s also very versatile. It can be used as a marinade or a dipping sauce over pork, chicken, beef, or seafood. This is the type of recipe you’ll want to make often, and to have readily available in the fridge for those ‘on-the-go’ days.
Pro Tip: For maximizing the power of turmeric, combine with black pepper in savory recipes, smoothies, and tonics.
This recipe uses lean pork, serves 4 and total cooking time is only 30 minutes. Here’s what you’ll need:
- 2-4 garlic cloves
- 2 tablespoons freshly squeezed lime juice
- 1 tablespoon fish sauce
- 1 small jalapeno or chili pepper roughly chopped (optional)
- A handful of cilantro leaves
- 1-2 teaspoon turmeric powder, plus more to season pork
- 4 boneless pork cutlets or thin pork chops
- 1 tablespoon coconut oil
- 1 shallot, finely chopped
- A drizzle of honey (optional)
- pinch sea salt for seasoning
- Black pepper to your taste
Combine the coconut oil, garlic, lime juice, fish sauce, jalapeno or chili (optional), turmeric, and the cilantro in a blender. Blend the mixture into a smooth sauce. Use half of sauce as a marinade, reserving other half to pour over pork later.
Place pork in a zip lock bag. Use a meat mallet to flatten and tenderize the pork. Add sauce and marinate for an hour or two. Place in fridge until ready to cook. Remove and lightly season the pork with salt, black pepper and turmeric. In a skillet, saute shallots in heated coconut oil. Add the pork. Cook the pork 2-3 minutes on each side until lightly browned. Pour remaining sauce over chops. Serve with sautéed veggies as a low-carb option, over a serving size of garlic rice, or with a side of roasted potatoes. Garnish with cilantro, and enjoy adding the delicious, potential health benefits of turmeric to your meals! Share this recipe with your clients and friends, stay in the game and never stop learning!
Recipe by: Tammy@thefitprofoodie.com
To Beat The Holiday Weight Gain Blues: Know Thyself
By Tammy LeBoss | thefitprofoodie.com
Part 1 of 2
Are you ready for the holiday season?
Are you prepared for the eating challenges it brings with it? While some of us may seek out the fun and festivities, others may feel obligated to attend parties where sinful feasts and sweets tempt us to overeat. Consequently, many of us will deal with the dreaded holiday weight gain. Studies show that on average, people gain 5–10 unwanted pounds during this time of year. And of those who are dieting, 95 percent of these individuals will gain their weight back. Why is weight gain so prevalent this time of year?
The key to beating these scary statistics is to know thyself.
What this means is understanding what type of eater you are: Are you an all-or-nothing type of eater? Or, or are you more of a ‘Sensible Sam or Susie’ eater personality? If you fall under the category of all-or-nothing, the following is recommended:
1. Ditch deprivation (for the all-or-nothing person)
One of the most common mistakes the all-or-nothing individual makes during the holidays is that they deprive themselves. They starve themselves and skip meals so they can indulge on a big holiday feast later. This is the typical unhealthy dieter’s mindset and will lead to failure. This type of unhealthy thinking will also cause us to miss out on enjoying a variety of delicious foods.
Many people skip breakfast or not eat all day in an attempt to save their caloric points for later. This logic is backwards. The all-or-nothing mindset backfires for two main reasons. It promotes undesirable unstable blood sugars, and under-eating slows the metabolism. It may sound counter intuitive, but do not deprive yourself during the holidays. Psychologically, we all need to treat or reward ourselves on occasion, and these moderated rewards can encourage the willpower to stay on a healthy course.
2. Add variety (for the Sensible Sam & Susie type eaters)
We all know this type, the sensible eater type personality. Typically, this type of eater will eat only ‘healthy’ foods, they may be gung-ho about paleo, or they may be devoted vegans. Or, perhaps you fall under this category yourself? If you or someone you know does, it’s likely that you’re depriving your body of a complete profile of nutrients. Studies show for example, that most vegans lack the proper building blocks required to build a healthy body.
Did you know that incorporating a variety of foods can broaden the array of nutrients available to your body? This season, try to let go of finicky food preferences, and you may discover enjoyment of new and delicious healthier food options. Try a variety of colors, textures and flavors. Variety can increase optimization of nutrient uptake, fuel the body with energy, and improve overall health. Furthermore, guess what happens when the body is getting all the nutrients it needs? It’s less likely to undergo cravings! Regardless of what your fitness goals are or what your body type is, you’d be wise to expand your food preferences. The holiday season is a perfect opportunity to try new foods, perhaps foods that you didn’t think you’d like.
Try a new veggie dish such as caramelized brussel sprouts, or an omega-3 rich protein source such as salmon or halibut. Offer to bring a colorful and festive organic salad, or bring a healthy gluten-free berry dessert to your festivities. On your plate, create a ‘sampler platter’ consisting of a variety of real food options. Be sure to limit the processed stuff as much as you’re able.
To avoid the holiday weight-gain blues, remember this:
the psychology of deprivation will only lead to binging and cravings later.
You can avoid this pitfall by allowing yourself occasional treats — whether this is in the form of a cheat meal or a holiday feast. Reward yourself for your hard work on your fitness plan. And remember, it’s not cheating when you’re giving the body and mind what they need: Real food. Real nutrition.
Beat the holiday blues. Know thyself. Make it an adventure. Keep unwanted pounds off by ditching deprivation. Allow yourself to enjoy but within reason. :)