Cold Smoothie Ideas Perfect for Warmer Weather

As a sports nutritionist, ultra marathoner, busy working mom, and health nut… I love smoothies, especially in warmer weather. They’re quick, easy, and cold! Making them yourself is usually the best way to go because you control the ingredients to keep them good-for-you.

Last week I was on WBAL in Baltimore sharing some of my favorite warm weather smoothie recipes. You can watch the whole video here, visit WBAL’s website for the full recipes, or check out some of the highlights below:

“Red Recharger” Recovery Smoothie

For all those athletes out there, whether you run, swim, bike (or do all three… I know, I’m a triathlete too!) You will love this smoothie. Any exercise you do over 60 minutes is considered “endurance” and needs proper recovery nutrition.

Why, you ask?! Endurance exercise creates inflammation and depletes your body of carbohydrates. You also create “damage” (tiny tears) to your muscle (it’s how you make them bigger and stronger!) Recovery nutrition is important in order to replace those lost carbs and fluids, along with protein for repairing muscle.

I recommend using tart cherry juice and dried tart cherries as part of the Red Recovery Routine. (side note: I did it for New York City marathon and recovered within 2 days!)

Research has shown that anthocyanins, the antioxidant compounds in cherries, reduce pain and inflammation comparable to some well-known pain medications.

This smoothie is made with tart cherry juice, frozen tart cherries (both found year round), strawberries, yogurt, a little nutmeg, OJ concentrate and honey for a little natural sweetness. To try the Red Recovery Routine or for more recipes you can check out www.choosecherries.com.

Soy Banana Nut Smoothie

This makes a great fast meal or pre-fuel for a workout. It’s made with Silk soymilk, banana, peanut butter and honey. I love Soymilk because it is a good source of wholesome, complete soy protein. Eating whole soy foods like soymilk and edamame are associated with lower risk of heart disease, breast and prostate cancer. Silk soymilk is especially great because it’s “GMO free” and has no cholesterol.

I love using peanuts and peanut butter in smoothies! I consider peanuts a “superfood”. They have 30 vitamins and minerals and 7 grams of protein per serving — more protein than any other nut, for “lasting energy”. They’re also affordable and convenient.

To finish up this smoothie, I use banana and honey for “quick energy” carbs, potassium, and some natural sweetness.

Here’s the recipe I created especially for the segment:

Ingredients:

• 2 cups Silk soymilk
• 1 sliced banana, fresh or frozen overripe
• 3 Tablespoons peanut butter
• 2 Tablespoons honey
• ½ cup ice

Directions:
Combine all ingredients in a blender and whip until smooth. Serve in a cold glass.

You can get more recipes in addition to the smoothies at nationalpeanutboard.org and silk.com.

Mango Lassi

This is a great option for a quick snack on a warm afternoon or if you wanted, you could add some ‘spirits’ to this and make it a frozen cocktail.

I made it with Silk PureAlmond unsweetened almond milk which has only 30 calories per serving — less than half the calories of skim milk. I like using almond milk here because you get a good flavor too. For a snack or cocktail, lower calories makes sense to me because a snack is meant to bridge two meals…and most people who drink frozen cocktails are looking for ways to keep the calories lower.

This beverage is made complete with diced fresh mango, fresh lemon juice, honey, ice and beautiful mint garnish. Get the mango lassi recipe at http://silk.com/recipes/mango-lassi.

“Green” Fruit and Veggie Smoothie

It might sound weird, but you can use green vegetables like spinach, celery, and even kale and it can taste good! When you pair it with fruit like green apple or green grapes, it provide sweetness and I promise it does not taste like you are drinking veggies.

In this smoothie I used avocado (also a fruit – and green!) to add a creamy texture, and for the liquid I used coconut water. I like coconut water because its hydrating and it provide potassium, an important electrolyte for muscle contractions.

Get all these recipes on the WBAL website

To get the recipes for all these delicious smoothies in one place, just visit WBAL’s website.

Share your favorite smoothie recipes!

Leave a comment below telling me your favorite smoothie recipes and/or ingredients. I’m always looking for new flavor combos!

Disclaimer: I was compensated for my time to do this segment by Silk, National Peanut Board, and Cherry Marketing Institute, but was not compensated to write this post.

New Video: Benefits of SoyFoods for Active Adults

Last summer I had a blast creating a series of four videos with the Soyfoods Association of North America.  The series highlights benefits of soyfoods for people of all ages and activity levels.

I’m excited to announce that the third video in the series has launched, titled “The Benefits of Soyfoods for Active Adults” — check out the video below:

Other Videos In the Series:

You can watch the other videos that have launched below. Stay posted for the final video which launches later this year!

The Benefits of Soyfoods at Every Stage of Life (Video Series Introduction)

The Benefits of Soyfoods for Elite Athletes

The Benefits of Soyfoods for Energetic Kids

How Do You Incorporate Soy Into Your Healthy Eating Plan?

Leave a comment below and let me know how you like to enjoy soyfoods in your everyday life. Share a recipe or two!

How To Stop Feeling Selfish About ‘Me Time’

For the working mom, finding time for yourself might seem like something of the past. When 4 out of 10 working moms describe themselves as “always rushed” and only 13% of moms with full-time jobs think their work-life scenario is best for child rearing, setting aside time for your self-care leads to a lot of guilt.

The title of my blog post in this week’s U.S News Eat + Run  is ” How to Stop Feeling Selfish About ‘Me Time’. Taking the time to think about your needs and actually taking care of them is crucial for your health and well-being. Daily “me time” is your only option to ensure that you are healthy and energetic in order to care for your family the best you can.

There are only so many hours in a day, so you have to schedule your “me time”. Here are 3 of my tips from the post on how you can fit time in your day:

1. Whip up a smoothie. Keep frozen fruit on hand to make yourself a treat while you are making your kids’ lunch. Simply blend 1 cup of frozen berries with half a banana and 1 cup of milk or yogurt. I like to throw in a tablespoon of heart-healthy flaxseeds or pumpkin seeds.

2. Plan for leftovers. Weekends are the perfect time to prepare for the week. You can cook up your family’s favorite meals in advance, but double the size for easy leftovers you can grab in the morning. Casseroles, chilis, or anything made in a slow cooker make for simple, delicious meals that can be used as leftovers.

3. Stock and store fresh food. I like to create my own mini salad bar in my refrigerator with pre-prepped veggies like chopped red peppers, shredded carrots, and cucumbers. Chickpeas and other beans are easy to rinse and store for added protein in salads. To spice things up, prepare chicken, quinoa, and sautéd veggies on the weekends to have on hand for added flavor and variety.

To read all 10 of my guiltless “me first “ideas read the full article: How to Stop Feeling Selfish About ‘Me Time’

Naturally Fuel Your Fitness Routine!

I was back on Let’s Talk Live this week sharing a plethora of ways you can naturally fuel your fitness routine. Over 60% of DC residents are active, and as I always say — if you can’t fuel it, you can’t do it! So, check out highlights from the segment and maybe you’ll find a new pre- or post-fuel idea for your next workout.

Watch the entire segment here:

For this week’s segment, I worked with recipes that are made from Pure Canadian Maple Syrup which is 100% natural and rich in carbohydrates that provide our bodies the energy we need before workouts. Just remember to check the label and make sure it says “100% maple syrup”. Most of the “pancake” brands actually use high fructose corn syrup and don’t have the same vitamins and minerals. I also shared tips for protein-rich foods like smoothies and pistachios that can be great for recovery nutrition by helping our muscles repair themselves after a workout.

Step 1 — Fill Your Body’s “Gas Tank” With Carbs 

Carbs give your body quick energy so you can go the distance — check out these great pre-fuel ideas:

• Pre-Workout Rice Pudding: Try this pre-fuel rice pudding with pure maple syrup and berries.  It’s got the right balance of carbs and protein for workouts. You can have it warm or cold and is a cinch to put together. Because the maple syrup is unprocessed, it contains beneficial vitamins and minerals, including potassium, an electrolyte that helps regulate fluid balance and normal muscle function.

• Anytime Maple Energy Squares: These maple energy squares are another good choice for fueling your workout — either before or after. They’re a great “make ahead” item, and have nutritious oats, eggs, sunflowerseeds, almonds, coconut, dried fruit, and Canadian maple syrup, which contains 54 different antioxidants.  Exercise increases “oxidative stress” which can lead to cell damage so the antioxidants help protect our cells.

• No Time to Cook? No Problem! If you’re short on time before a workout, you can always opt for fruit like bananas, apples, and pears. They’re nature’s perfect on-the-go foods and are packed with vitamins, minerals and antioxidants.

Step 2: Hydrate As You Go

Most people can drink plain water throughout their workouts and be totally fine. Sports drinks are meant more for endurance athletes (think marathon runners) or team sports with lengthy practices. Aim for about half a cup of fluids every 20 minutes of exercise.

Step 3: Mend Those Muscles With Carbs and Protein

Smoothies are great after a workout because the carbs in them help replace what you burned so you aren’t as sore afterwards. The protein they contain helps repair and rebuild muscle tissue. Canadian maple syrup is an excellent source of manganese and zinc, two minerals that are vital for muscle recovery. It also contains the electrolyte potassium that helps with normal muscle function. You can get these nutrients in the Fruity Maple Refueler Shake that I make with strawberries, bananas, quick cooking oats, Greek yogurt, and maple syrup.

Lowfat chocolate milk is another great recovery option if you don’t have time to make a smoothie — it has a good mix of carbs and protein too.

Step 4: Smart Snacks and Meals

I love recommending pistachios as a nutritious and easy on-the-go snack.  Wonderful Pistachios are one of the lowest calorie, lowest fat, and highest fiber nuts. And they have protein, electrolytes, vitamins, minerals, and antioxidants which are important for recovery nutrition.

Wonderful Pistachios on Let’s Talk Live set

Plus, you can’t beat the serving size — 49 kernals!! 1 serving has 300mg of potassium which is way more than a sports drink (only 30 mg potassium in sports drinks). Reach for roasted and salted pistachios to replenish the sodium/potassium you lose during your workout.

For meals, I like to keep it really simple and use whole foods – quality ingredients. This is something you can do for lunch and dinner. Combine any 2 non-starchy veggies – cucumbers and tomatoes, and 1 type of bean – chickpeas, any one type of lean protein – tuna , one herb – flat leaf parsley, any one fat – feta cheese. All you do is mix up these ingredients, and add some fresh lemon or vinegar.

You have a simple, healthy meal ready in no time, it’s packed with nutrients, and will keep you fueled all day long.

What are your favorite “go-to” pre-fuel and recovery snacks?

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Disclaimer: I worked with Pure Canadian Maple Syrup and Wonderful Pistachios as part of the TV segment. I was not compensated for this post.

The Secret to Sticking With Exercise

One of my recent blog posts on U.S News Eat+Run was all about sticking with an exercise plan. People know that they need to exercise to look good and to live longer, so why is it that the average American only gets 17 minutes of exercise a day?

Sticking to an exercise plan and making it a part of your lifestyle goes beyond weight loss and stems from the meaning behind it. That’s the secret! You can change … if you want to. All you have to do is find your meaning, your value, your motivation.

Here’s a snippet from the post on how to make exercise more meaningful to you:

1. Come up with a list of reasons why exercise is important to you. Take note of what exactly you get in return for your investment in exercise.

2. Take a look at your list, and find a deeper meaning for each one of your reasons. Ask yourself, “Why do I care about _________?”

3. Open your calendar and schedule your workout time every day for the next two weeks. That’s right, every day. This way when something comes up, your time is protected for the next workout and you don’t have to feel bad about missing the current one.

For more tips on sticking with exercise and finding your motivation read the full article

Smart Marathon Training Event in Washington, DC!

I am so excited to be joining Jeff Horowitz at the Water Street Gym this Sunday, February 12, 2012 for the Smart Marathon Training book event! Jeff Horowitz is not only a great friend, but he is a great author and ultra-marathoner, as well! Join us, and hear me dish out some great advice about sports nutrition! Pack in the most benefits to your training program, while enjoying tons of complimentary services!

Here’s the info:

Time: 11:00am – 1:00pm

Place: Water Street Gym, 3255 K Street, Washington, DC 20007

Contact: Tel: (202) 812 – 5050 or E-mail: Trish@Waterstreetgym.com

Reliving My New York City Marathon – In Pictures

The ING New York City Marathon is one of the world’s great road races, drawing more than 100,000 applicants annually. The 2011 race had 46,795 finishers — and I was one of them with a time of 4:36:44. Check out my race recap – and apply for the NYC marathon lottery. You won’t regret it. (Good luck getting in. It took me three years.)

Even though I have finished 7 previous marathons and ultra marathons I have never done the “red recovery routine” before. As a “powered by red” team member for NYC marathon, I had the perfect opportunity to try it out on myself.

Basically, I added in 10 ounces of tart cherry juice a day the week leading up to the marathon and for a few days after the race.

I’m completely sold. I cannot believe the difference in my post marathon recovery. I had minimal pain and inflammation compared to other marathons. I thought I’d eventually feel it 1-2 days post-race (due to DOMS) but I didn’t. Watch my full video experience here.

I seriously hope you consider trying the red recovery routine yourself. If you are curious about what is “special” about tart cherry juice, it’s the anthocyanins. Tart cherry juice has anthocyanins I and II in large amounts and they have been found to help reduce pain and inflammation in endurance athletes.

Race Preparation

I do so much to get ready physically and mentally for a race. One major thing I need is sleep. I was lucky because it was “fall back” time. I also got good sleep 2 nights before race day. I absolutely LOVED this from my race packet – a door sign for the hotel. Ha! It reminded me I needed to get that shut eye. It was lights out by 9:30 p.m. I woke at 3:30 a.m. for a minute but then got good rest/relaxation until 6:45 when I had to get out of bed to catch a cab by 7 a.m.

Getting to the Start

It was basically a race in itself. I took a cab to a ferry to a bus and walked to the start. But check out some of the cool sites along the way!

Leaving Manhattan – We had an escort with a machine gun! Don’t mess w/ marathoners!

She is so beautiful in the morning sun. Thanks to the People of France for this gift – Libertas – the Roman Goddess of Freedom!

Pre-Race at Staten Island

Here I am with an 87 year old woman who has completed over 20 New York marathons! You go girl…

I made a friend on the bus from the State Island ferry to the start line. I can’t tell you how excited I was to be invited to start the race with them. They were doing a 4 min run, 1 min walk pace for a 4:45 finish. That was in the zone of my time so I figured, what the heck! It was great to have some tempo buddies. And… I got someone to draw cherries on my face to help me “rock the red”!

 

Random Race Photos

It’s not easy to run and tweet, let alone grab pics, but I managed to do it. Here are a few things I captured that weren’t completely blurry

Mile 1-2

I think this was the prettiest bridge. Verrazano-Narrows Bridge from Staten Island to Brooklyn

I took more pics but they were very blurry so I didn’t include them here. It was basically crowd shots — awesome spectators — and shots of bands. There were 130 bands total. THANK YOU for keeping it fun! There were great signs. My fave “Because 26.3 would be just crazy”. I also enjoyed the kids passing out oranges and suckers. So cute!

Bridge Queens to Manhattan – Right before mile 16 – Hubby is waiting for me at 63rd St

Mile 18 – Have U Hugged a Firefighter?

(don’t know this guy at all, but things like that happen when you’re that far into a race!)

Mile 22 – Wow, more firefighters!

Mile 25 – Central Park – Just capturing the last mile!

Post-Race in Central Park

We got a goodie bag that included an apple (of course) so I took a pic of me getting my own “bite” out of this BIG apple.

The Bling

And of course, it’s all about that BLING so here’s mine….

We Need Wellness Policies to Create Healthy Communities

By: Hannah Barker, Dietetic Intern, with assistance from Rebecca

This week I participated in a webinar called, “Looking Upstream: How Income, Education and Racial Disparities Shape Health.” Robert Wood Johnson Foundation was the host. The expert panel included: Dr. James Marks from the Health Group at the Robert Wood Johnson Foundation, Paula Braverman from the University of California in San Francisco, David Williams from the Harvard School of Public Health and Harvard University, and Steven Woolf from the Virginia Commonwealth University.

We Spend a Lot on Healthcare for Such a Sick Country

I learned that the United States spends so much on health care, yet ranks poorly in terms of several health indicators, like infant mortality and life expectancy.  However, the cause of the United States’ poor health cannot just be attributed to the factors we normally consider – medical care, genetic make-up, natural environment, behaviors and nutrition; rather, the cause of poor health can also be attributed to “upstream” factors such as race, income, and education.

You might have heard that non-Hispanic whites are likely to have a five-year greater life expectancy than other races and poverty is linked to poor health. But while this may seem unsurprising to you, the solutions to these problems may come across as unique and inspiring.

Policies Needed to Prevent Disease in Communities

The panelists urged prevention.  They advocated to support policies that promote more walkable cities, affordable housing and worksite wellness programs – just to name a few – to help promote the health and nutrition of our communities.

Currently, the poorest neighborhoods are the least likely to have access to recreation centers, playgrounds and even sidewalks. Why is that?  Why are we not investing there? American communities need walkable cities to help ensure that more children and families have space to walk, ride their bikes and achieve the necessary physical activity to prevent chronic disease.  You can’t bake a cake without eggs and you can’t drive a car without gas – how can people exercise without fun and safe places to do so. Imagine, a working mom takes an odd shift to be home with her kids, wouldn’t it be great if they could play together before dinner at a nearby park, which they walked to on the sidewalk. It’s basic.

I think D.C. does a good job at providing access to physical activity to residents. We have programs for kids and families, recreation centers and indoor and outdoor pools! Check out their website: DC’s Department of Parks and Recreation

Healthy Employees, Happy Companies

Worksite wellness programs should be implemented in all fields of employment. Are there incentives for small businesses to educate and motivate their employees? What about the local deli owner or dress shop? They may have 5 or so employees – is there incentive for them to help keep their employees healthy?

Take a Page from Community Programs

Organizations like Operation Frontline and Brain Food currently lead programs to teach parents and children about cooking nutritious (and delicious) meals and eating healthy on a budget; however, these organizations cannot do it alone.  They rely on the kind hearts of volunteers to make a difference in the lives of those with the greatest NEED by the statistics.

Be the Change!

You can make an “upstream” difference by just volunteering for one of these organizations, or attending local meetings (town halls, open local government sessions etc.) to support policies related to health and nutrition. You can help be a solution to these statistics!

What do you think is needed to improve the health of our communities?

Dr. Oz Viewing and Twitter Party!

January 3, 2011 is a day you wanna mark down, sit down at a computer and turn on your TV. Cause we are gonna blow up Twitter with a fun live chat during the Dr. Oz episode “11 Weeks to Move it and Lose it”. Check time and channel by zip code.

This one of–a–kind online initiative will provide customized tools to knock off the pounds and transform people’s bodies and lives by giving participants their very own personal trainer and their own individually tailored weight loss plan (a value of $99 a month) absolutely free. During the show, Dr. Oz will
go through the easy step-by-step process of how and when to sign up for the program plus reap incredible benefits and giveaways.

Did someone say incentives???

To help kick off the “11 Weeks to Move It and Lose It” campaign, THE DR. OZ SHOW is partnering with the Nike SPARQ Training Network (NSTN), selected based on their unique expertise and knowledge in the health and fitness field. This team of experts (11 trainers and 11 health/nutrition experts) will be able to provide guidance and motivation, results–focused webcasts, exercise videos, behavior modification tips and answer health and fitness questions all at the touch of a mouse. (have not been able to find a link on the experts yet). On the website www.doctoroz.com, participants can track their progress and food intake with these unique tools:

• Food logging – Participants can enter virtually any food from a database over 70,000 foods (even from popular restaurants) to keep track of calorie and nutrient intake as well as receive suggested lifestyle menus to help plan out meals.
• Setting weight loss goal /tracking – In order to help participants determine a realistic goal for 11 weeks, a customized calendar will monitor progress and set goals with reminders of where you need to be every day based on height, weight, BMI, age, and lifestyle.
• Health assessment – Participants can take a quiz to evaluate diet and exercise based on current health.
• Weight loss community – Participants will get the chance to talk to others on the plan and gain support as they work through the challenges. People can also see real–time updates on their progress and get tips and professional advice from the NSTN for motivation.
• Exercise – Videos and webcasts will help participants lose the pounds and get them on the road to healthier living.
• Product – Participants will receive recommendations from the NSTN with regard to specific products that will support their chosen exercise programs.

Tweet with Us (and Fit Bottomed Girls)

Whether you are already a guru, in the middle of your journey, or feel inspired to start changes in 2011 — your thoughts matter. Use your voice on Twitter. Watch with us and send your tweets out there to share your thoughts on the program. Let’s use #DrOzMILI (Dr. Oz Move It Lose It) as the hash tag. Share your blog posts too. Will you try the program? Why/why not?

Follow @ScritchfieldRD and @FitBottomedGirl and let us know you will be on the Twitter chat on January 3rd!

11 Weeks to Move It Lose It

Viewers can sign up for the “11 Weeks to to Move It or Lose It” program simply by going to www.doctoroz.com. Enrollment is available free of charge for the entire 11 weeks. THE DR. OZ SHOW will be monitoring progress of individuals and exploring various components of the 11 week program throughout January and February.

Knowledge Doesn’t Necessarily Lead to Smart Choices

This is a direct line from my “Nurture Principles – find wellness within” keynote. I can honestly say that there are things I know I should do but don’t. So big deal we’re human, right? Well… not so fast. I think the disconnect here is that we don’t think about the long-term impact of our day-to-day choices. We’re just getting through the day. Hence, we easily say we don’t have time, motivation, or money to exercise. We not only need to know our DAILY CHOICES MATTER, but we also need to BELIEVE that our ACTIONS can make a difference!

I was reading this MSNBC article about a recent survey that demonstrated our lifestyle choices don’t match our fears.

The Bupa Health Pulse survey found that four in five, or 80 percent, say they are worried about developing chronic diseases.

According to the Geneva-based World Health Organisation, diabetes and cardiovascular diseases accounted for almost a third of all deaths around the world in 2005.

Nearly half of the 12,000 people questioned across 12 countries admitted they only exercise for an hour a week or less.

When asked to name their biggest barrier to making healthier lifestyle choices, 24 percent of those surveyed cited lack of time, almost a fifth cited motivation and 14 percent blamed the expense.

“We know from research that exercise is one of the most effective lifestyle changes you can make to reduce your risk of developing long-term conditions,” said Julien Forder, a senior research fellow at the LSE, who worked on the report. “Nearly a third of cardiovascular disease and more than a quarter of diabetes could be avoided if everyone started to exercise.”

When asked about the fears of developing chronic diseases, a third of respondents were most worried about cancer compared to only 11 percent being most worried about heart disease, and only 8 percent about diabetes.

(Reporting by Kate Kelland, editing by Paul Casciato)

It seems to me that they are “worried” but not that worried. They don’t want to face it right now. Too much “else” going on. Well, if not now, then when? Hopefully it won’t be too late. Because you can’t wish away years of unhealthy behavior. What are YOU doing to take care of yourself? What would you say to people working on taking that first BIG step?