TOP TEN CONSCIOUS SNACKS for Olympians

TOP 10 CONSCIOUS SNACKS FOR COMPETITION

(reprinted from HEALTHY Referal Intl. newspaper, distributed to Olympians in Vancouver)

Whether you’re an Olympian or just athletically inclined, fuel your physique with premium ingredients. Your engine won’t perform with dirty oil. So it is with cuisine; Keep it conscious… convenient, and keep it simple to make this transformation doable.

First, let’s define CONSCIOUS CUISINE. Free of toxic ingredients:
MSG [monosodium glutamate], GMOs [genetically modified organisms], bleached/refined flours, high fructose corn syrup, synthetic sweeteners [Aspartame/Phenylalanine, Sucralose, Saccharin], hormones, antibiotics, artificial colors/flavors, trans fats, hydrogenated fats.

Next, let’s break it down to categories:

CONSCIOUS CARBOHYDRATE covers a broad category. It is nutrient-dense, phyto-nutrient rich, potentially hydrating, fiber-rich, ideally, low glycemic. Sometimes fresh vegetables, fruits and green drinks are not readily available. These snacks ARE PORTABLE:

1. Breads Sprouted grains are protein-rich & nutrient dense. Keep refrigerated.
2. Breakfast cereals or bars must have 3 grams of fiber per serving, are often carbohydrate-rich [4 grams of carbohydrate = 1 teaspoon of sugar] so, balance with a protein-rich beverage.
3. Energy bars are higher in protein, nutrients and fibers than breakfast bars.

CONSCIOUS PROTEIN encompasses phytoplankton, legumes, hemp powders, omega 3 rich eggs, hormone free dairy, anti-biotic free poultry, fish, grass fed omega 3 rich beef

4. Hormone free dairy: milk, chocolate milk, cheese, yogurt
5. Legumes “soup to nuts”: peanuts/butter. Soups: lentil, black bean, pea
6. Protein Shakes: hemp protein/hemp nut butter, soy, whey, rice, egg white…

CONSCIOUS FAT includes dark chocolate, coconut oil, flax, hemp, extra virgin olive oil.

7. Organic coconut oil contains medium chain fatty acids boosting metabolism. People enjoy it on toast.
8. Raw walnuts are rich in omega 3’s. Keep refrigerated. Combine with raisins.
9. Avocado is rich in fat-burning carnitine. Good for long distance events.
10. Dark chocolate releases endorphins, feel good hormones and is super nutrient rich.

TRANSFORM habits or a condition like diabetes, metabolic syndrome, cardiovascular disease, hypertension, an eating disorder, with my on-line counseling service http://healthypeople.com I’ll guide you onto the right track for a CONSCIOUS NEW DECADE!!

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Olive Oil 101

Olive oil is rich in Omega-9 fatty acids. Omega-9's are truly non essential since your body manufactures them. However, getting your daily dose appears to assist in maintaining a healthy weight and managing blood fats, like LDLs [Low Density Lipo-proteins] and triglycerides. Roughly two tablespoons per day, for most women, would do the trick. Depending on how active you are, or your gender, you might need 4 or 5 tablespoons of oil each day.

OIL is NOT CREATED EQUALLY

Refined oils have been heated at extremely high temperatures. This process creates FREE RADICALS, "peroxides", which attack cells, and steal electrons, causing those cells to become unstable. This domino effect creates inflammation in your system, which is at the root of all diseases. However, EXTRA VIRGIN OLIVE OIL is unrefined. It is mechanically pressed. The first pressing is called "Extra Virgin" and is the most therapeutic in nature. Once you heat the oil, its therapeutic properties are destroyed.

TINTED BOTTLES

Olive oil in clear bottles is exposed to light in the store, creating more free radicals as it sits on the shelf. If you can't find any oil sold in green or brown tinted bottles, you can transfer it into bottles you have saved at home. It's important to store your extra virgin olive oil in a tinted bottle to prevent sun light from breaking down the oil, causing it to become rancid, more rapidly.

KEEP IT COOL

Generally, you want to keep most cold pressed oils, like flax, hemp, grapeseed, in the refrigerator to retain the shelf life. If you use Olive oil, often enough, you can keep it in a cool spot in your pantry if you prefer. Storing it in the fridge will solidify it a bit, and you'll have to take it out ...and leave it out for at least 15 minutes to get it back into it's liquid state.

POUR IT ON... DON'T FRY IT!

If you fry with olive oil, you'd be better off with organic butter or coconut oil. It's okay to have a pinch of saturated fat. 5% of the calories in your diet can come from saturated fats. The point is, these fats have high melting points. They will not create the free-radical chain reaction that happens when you fry with vegetable oils. The wiser option is to pour the olive oil over warm foods to retain its therapeutic properties, instead of frying.

So, the next time you see a health expert doing a demonstration on television, and he or she is frying with olive oil, you can be sure they aren't quite up to speed with current thinking in Nutrition Education.