Coco-Vino: an alternative take on wine

When I last left off, I'd made a promise for an intoxicating post to follow, and that is exactly what I have to deliver today. I thought it only appropriate for this week's topic to be alcohol-related, seeing as how I celebrated my 21st birthday last week! So, given that it's Friday and therefore the start of the weekend, why not kick it off with a glass of wine? Not just any wine, though. Consider this: white wine + coconut water.

Does such a combination sound as appealing to you as it did to me? Not only does this beverage provide you with antioxidants from the wine (which have the potential to aid in lung health), but it also supplies you with good doses of potassium and magnesium from the coconut water! Now, that's a beneficial drink if I'd ever heard of one.

I'd experimented with Blue Monkey's pure coconut water and with Naked's peach mango coconut water. Using the pure coconut water, the wine took on a thicker body and lighter taste. With the peach mango, the coconut water proved to be far more overpowering and thus made for a drink that tasted more like juice than wine. Both tasted great, so if you're unsure of which to go for, I recommend buying both and doing some experimentation of your own.

I would imagine that either of Naked's flavored coconut waters would pair well (the other being pineapple), or you could try out one of Zico's fruit-flavored varieties, coming in passion fruit, strawberry banana, tropical, mango, and pineapple as well. Keep in mind that the flavored options may contain more sugar than regular coconut water, depending on the brand.

To make this coco-vino beverage inspired by Averie Cooks, you'll need:

- A bottle of white wine (I used Pinot Grigio, but you could opt for a different type of white wine or use champagne)
- A bottle/can of coconut water (look for one that doesn't contain added sugars)

Fill half of your glass with wine and the other with coconut water. Give it a stir, and drink up! Cheers to good health! 

Foam Rolling: the key to releasing your muscles

If you're a regular exerciser like myself, you're probably familiar with unwanted soreness, tightness in your muscles, and may have even experienced injury. If any of this sounds familiar, read on.

Until recently, I'd never bothered to make foam rolling a habit. Initially, I'd thought of it as a relatively time consuming task that I could do without, but I knew this was only wishful thinking. My first few experiences with the foam roller had revealed an incredible amount of tightness in my quads and hamstrings, proving I had muscles that needed tending to. 

Instead of dealing with the problem head on, I'd chosen to forgo the roller. I didn't quite understand how the built up tension was affecting my body's ability to perform and function. Only after listening to a very informative lecture from my physical therapist (and after he'd single-handedly struck down all of my arguments for getting out of it) did I begin to foam roll regularly. Now, I am most certainly glad I do. Let me explain why:

With ongoing bouts of exercise, fascia and muscle fibers can become stuck to one another, resulting in a movement-restircting adhesion. This can cause an imbalance in the body, and that's where the foam roller comes in. By using your body weight and traction to work through these problem areas, you work to break up adhesions and scar tissue and thus regain mobility. 

Personal trainer and health and fitness expert, Monica Nelson, provides a helpful analogy on the benefits of foam rolling in an article for U.S. News:

"Our bodies (as brilliant as they are) learn to compensate for what we throw at them. Ever notice those "knots" and trigger points? You don't want to fall into the bad habit of working out and adding more dysfunction to your body. Think of it like brushing your hair. When you don't brush regularly, it becomes tangled and knotted. When you keep a routine and brush your hair frequently, you can avoid that. Foam rolling is the same concept, and you just need to do it regularly to take advantage of all its benefits."

I don't know about you, but knotty muscle tissue doesn't sound all that appealing to me.

If you decide to jump on the foam rolling bandwagon, keep in mind that it's better to start sooner than later. The longer you put it off, the more tissue can become clumped together. Now, I'll be honest with you— getting started isn't all that fun. Depending on how tight your muscles are will determine your level of discomfort while rolling on the deceptively innocent-looking piece of foam. Trust me, though, it's completely worth it. You will feel the difference.

I was quick to take notice of the newfound ease that overcame my body after a quality rolling session (which, by the way, only takes around 5-15 minutes). It was as if my body had been holding its breath for way too long and had finally taken a nice long exhale. The more often I foam rolled, the less pain I felt doing it, and now I can roll completely pain-free! I have no intention of digressing back to my previous state, so the foam roller and I will continue to meet daily.

As Nelson points out in the above mentioned article, you can opt for a softer foam roller when first starting out and ease your way into using a firmer one. Foam rollers are inexpensive and can be stored easily, which is why I recommend purchasing one for your home. That way, you can break it out whenever it's convenient for you; I usually get my rolling in right before bed. If you're uncertain about foam rolling, see if your gym has one you can take for a spin. If you feel the tension, it's probably time to get started. 

If you're interested, check out the Huffington Post's article (complete with animations) for some foam rolling tips!

~P.S.~

Due to midterms, I will not be posting next week. Be sure to check back on Friday, March 21st for a most intoxicating post!

Big News: choosing healthy foods may become a lot easier

If you didn't catch the news yesterday, allow me to bring you up to speed on the FDA's proposal for an updated nutrition label— but first, some background:

If there's one thing I'm constantly urging, it's for people to read the nutrition labels on food products before dropping them into the shopping cart. Given how deceiving various manufactured foods can be in claiming to be healthy, it's incredibly important that we review the contents listed on the backside of the package. I've come to realize, though, that labels aren't necessarily straightforward or easy to understand.

For example, unless you'd done prior research, would you know off-hand that dextrose, a commonly listed ingredient, is actually a form of added sugar? Or that a grain isn't guaranteed to be a whole grain unless explicitly stated as whole? Does anyone know off the top of their head what a 30 gram serving looks like? And would you think it necessary to check the serving size on a standard bottle of your choice beverage? Upon review, you might be surprised to learn that a typical bottle contains two or three servings, even though it may appear to contain one. It's these such discrepancies that have millions of us unknowingly consuming excess amounts of fat, sugar, and calories, and why the FDA plans to update their nutrition label.

Among the proposed changes for the revamped label, you'll find:

• Serving sizes would be altered based on how consumers realistically eat
• Calories per serving would be featured in larger print
• The amount of added sugars would be stated (differentiating from those that are naturally occurring)
• Overall percentages of vitamins and nutrients would be prominently listed to the left of the label
• Serving size would become more visible
• Manufactures would be required to state the given amounts of vitamin D, potassium, iron, and calcium present, better helping us meet our daily-recommended intakes

Getting the boot from the label would be the line indicating calories from fat in order to place the focus on overall calories per serving. According to CNN's report, nutritionists care more about the type of fat you're consuming than the calories that come from fat. That being said, information on the amounts of total fat, saturated fat, and trans fat would remain present on the new label.

This is major (and long overdo) progress, people. It's about time the guesswork was taken out of healthy eating! Granted, none of these changes have been set in stone; a 90-day option period will take place in which others can voice their thoughts on the new nutrition label. Following this, the FDA will make a final decision. There are surely additional improvements that can be made, as noted by the University of North Carolina's Professor of Nutrition, Barry Popkin, but steps are definitely being taken in the right direction.

For more information, check out the FDA's article by clicking the link here!

Red Cabbage: not your standard leafy bulb

With today's health enthusiasts praising almond butter, Kombucha, and pressed juices, many are misguided into thinking that eating healthfully requires big bucks. Though plenty of these trendy products can provide you with a good deal of nutrients, some of the most unassuming and inexpensive foods can supply you with ample benefit, as well.

For instance, would you have ever expected red cabbage to be a superfood? You've surely seen the purple bulbs while cruising the produce isle (despite their name, they take on a purplish appearance); they're available year-round and are pretty hard to miss amid the misted section's sea of predominantly green vegetables.

So, what exactly makes red cabbage so great? Well, for starters, they contain a host of anthocyanins, antioxidants that may aid in heart health and help fight cancer, along with glucosinolates, also cancer-fighting compounds. To top it off, red cabbage may help lower cholesterol and is a good source of fiber and vitamins A, C, and K. Not bad for your average wad of produce.

To get the most out of red cabbage, it's best to consume it raw, lightly steamed, or sautéed. The more time cabbage spends under heat, the more of its glucosinolate content is lost. Another point to take into account, Greatist states that since cabbage impedes iodine absorption, a diet too rich in raw cabbage can lead to a condition known as goiters. You're unlikely to run into such a problem, especially if you choose to consume cooked cabbage, but it's worth noting.

For some ideas on how to incorporate red cabbage into your next meal, check out the recipes below:

Red Cabbage and Apple Salad with Ginger Vinaigrette

Basic Fish Tacos

Purple Health Smoothie

Red Cabbage with Feta and Mint

Quinoa Salad with Sautéed Red Cabbage and Grape Tomatoes

Over the Rainbow Cabbage Salad with Tahini-Lemon Dressing

Artichoke, Mozzarella, and Red Cabbage Slaw Salad

Valentine's Day: the sweet gift of crepes

*Given the holiday tomorrow, I've decided to put this week's post up a day in advance. This way, if you so choose to cook up the recipe below to celebrate with your loved one, necessary preparations can be made!*

Valentine's Day: you want to do something special for your significant other, but you're stumped on a romantic idea that's both charming and at least somewhat original. Roses, chocolate truffles, champagne— they're likely to be among one of the first ideas you think of gifting and what many will ultimately choose to purchase. Though all are symbolic of romance, they're 100% cliche. Nonetheless, the gesture is sure to be appreciated by the recipient, but these items aren't what I'd consider to be the most thoughtful out there. Sure, it's nice to think of someone else in the first place, but doesn't the 5-second thought process behind choosing one of said gifts make it more or less thoughtless? If you're looking to dazzle your partner, consider taking a step back and thinking outside the conventional, but still on the lines of romantic.

Lucky for you, I've already done the brainstorming. The answer I propose is Paris, a.k.a. the city from which romance erupts. No, I'm not unrealistically suggesting you grab your boyfriend/girlfriend/guy or gal you have a thing with/husband/wife and hop on a plane to the magical city (in which case, you win Valentine's Day). Rather, I recommend you bring some of the city's splendor into your own home! But, how?

The answer would be with crepes. Protein crepes, spread with a layer of naturally sweetened chocolate sauce and topped with fresh berries. Not only would you be giving your Valentine the gift of a delicious, homemade dessert, but the gift of health. Now, is there really anything more thoughtful than a gift you take the time to make with your own hands, in addition to being one that considers your partner's physical wellbeing?

It's a double whammy, two gifts in one— and it doesn't cost you anything extra!

This guiltless indulgence calls for two separate recipes, though both require few ingredients and are easy to make. I recommend washing and chopping the fruit and making the chocolate sauce  before cooking the crepes, that way you can serve them while they're still warm!

To make Topped With Cinnamon's chocolate fudge sauce, you'll need:

- 1/3 cup dates (I only needed 3 whole dates for this, you might buy 4 to be safe)
- 1/2 cup almond milk (I used unsweetened vanilla, but you could also use cashew or regular milk)
- 1.5 tablespoons cocoa powder

Cut up the dates, remove their pits (measure out the 1/3 cup only after you've done this), and add them into a blender with the almond milk. Blend until smooth. Pour the creamy liquid into a saucepan and let it come to a boil. From there, reduce the heat and let the sauce simmer, stirring while it cooks for 5-10 minutes or until the sauce thickens. Then, remove the pan from heat and stir in the cocoa powder until it's mixed in evenly throughout.

To make the protein crepes (adapted from Blogilates), you'll need: (makes 1-2 crepes)

- 1 scoop vanilla protein powder
-  1-2 tablespoons ground flaxseed
- 1 tablespoon almond milk (I used unsweetened vanilla here, too)
- 1/2 cup egg whites
- Stevia, to taste (optional- I personally omitted this)

Thoroughly mix all ingredients together in a bowl (I recommend using a blender to avoid having to work out the clumps of protein powder) and cook in a pan over low heat. For a thick, pancake-like crepe (like the one pictured), pour in all of the contents and cook until lightly browned. For thinner crepes, I'd split the batter in two and cook each separately. I haven't tried this myself, but I'd assume the only difference would be that the crepes cook faster.

Spread on the chocolate, top with fruit, and you're good to go!

To really top the presentation off, print out a blown up version of this Eiffel Tower photo I found on Google. Tape it to the window, light a few candles, and enjoy the view.

Pre and Post Exercise Fuel: what to eat, when, and how much

To get the most out of your workout, do yourself a favor and refrain from downing the first thing you spot in the refrigerator— this goes for both your pre and post exercise snacks. There happens to be a science behind the foods we eat and the times we eat them in conjunction to exercise. When preparing these meals, you'll want to keep two key food groups in mind: protein and carbs.

The energy we most commonly use during exercises comes in the form of glucose, which our bodies acquire when we eat carbohydrates (grains, fruits, veggies). The glucose we don't immediately expend on energy is stored as glycogen in our muscles and used to regulate our blood sugar and power our brains. Protein does its part by sustaining and repairing muscle tissue that's damaged during exercise, which is why it's important to consume protein in your pre-workout snack or meal in addition to carbohydrates.

While doing research to pinpoint the optimum time to eat a pre-workout nosh, I came across a variety of answers from various fitness aficionados. I found that certain professionals advocate eating 2-3 hours in advance, some 1-2 hours, and others 30-40 minutes beforehand. The answer that made the most sense to me comes from Marc Perry, founder of BuiltLean. He says that when you eat before a workout depends on your fitness goals and when you feel your energy levels falling. He also points out that what you choose to eat, along with the given quantity, are determinant factors.

Perry recommends a pre-workout snack that's relatively low in fat, moderate in protein, and moderate to high in carbohydrates that don't contain too much fiber. If you plan on working out shortly after eating, you'll want to choose a snack or meal that's easily digestible. For all of you that like to work out first thing in the morning, you might find that eating simple carbs, such as fruit (carb) paired with yogurt (protein), is your best option. If you have more time in-between to allow your food to digest, a meal consisting of complex carbs (containing slow releasing fiber) could be in order.

Here are some ideas ideal for a pre-workout fix, as provided by Greatist:

- 1/4 cup nonfat yogurt with 1/2 cup whole grain cereal and 1/2 cup fresh strawberries

- 1-2 tablespoons all-natural peanut butter and half a sliced banana spread atop whole-wheat toast

- 2-4 ounces roasted turkey and 3-4 avocado slices added into 1/2 cup cooked whole-wheat pasta

- 1 medium apple with 2 tablespoons all-natural peanut butter (could sub for another nut butter)

- 1/2 cup cottage cheese topped with 1/2 cup fresh fruit of choice

After a bout of intense exercise, our glycogen stores become depleted and our muscles' tissue is left damaged. This calls for another round of carbohydrates and protein to replenish and rebuild. Taking in carbohydrates post-workout spurs insulin release, which allows for glucose to be moved from the blood stream to the muscle cells. Protein not only works to mend and build our muscles, but also aids in the process of storing glycogen by further boosting insulin production. This allows for even more glycogen to be stored than if carbs were ingested alone.

When you eat after a workout is critical for recovery. John Ivy, chairperson of the Department of Kinesiology and Health Education at the University of Texas, has found that it's best to refuel within 30 minutes after a workout. Through his research, Ivy found that during this window of time, your muscles are most receptive to nutrient intake. In other words, the faster you refuel, the more glycogen your muscle fibers retain. If you can't manage to eat (or down a carb and protein drink/shake) within this time frame, he recommends eating within the hour; after which the muscles' ability to store energy drops significantly.

For optimum benefit, research has shown that it's best for high-endurance exercisers and athletes (such as cyclers, swimmers, and runners) to consume a 3 to 4:1 ratio of carbohydrates to protein (three to four grams of carbs for every one gram of protein) in order to maintain performance levels. For those partaking in shorter, low to moderate intensity exercise (requiring less glucose to be used), a 2:1 ratio should be implemented. 

Here are some ideas fit for your post-workout fix (pulled from the same link by Greatist, above)— bear in mind that the measurements on each may have to be altered according to your personal needs:

- 1-2 cups low-fat chocolate milk

- 1 cup low-fat milk with 1 cup whole grain cereal

- One 7-inch pita with 2 tablespoons hummus

- 2 scrambled egg whites atop half a medium-sized whole grain bagel

- 2 heaping spoonfuls light tuna salad (I like to sub mashed avocado for mayo) dispersed over a handful whole grain crackers

- 1 medium banana with 1 cup low-fat milk

Make managing these snacks and meals easy by prepping them in advance or by stocking up on simple, convenient options (granola bars, chocolate milk, fruit, etc.). If you're going straight from the office to the gym, you could throw an apple and granola bar into your gym bag to eat on the drive over as well as a protein bar (such as Vega Sport's Chocolate Coconut protein bar) to eat when you finish up. If you plan to go straight home afterward, you could instead have some chocolate milk ready in the fridge or a batch of chicken salad made ahead to eat with some brown rice cakes. Preplanning these meals is a small task that offers big rewards; you certainly won't regret getting into the habit!

Superbowl Sunday: clean game day recipes

This Sunday, family rooms and sports bars throughout the nation will transform into seas of orange, blue, and green. As Broncos and Seahawks fans gather around the TV to watch the big game, rivalries between devotees of opposing teams are sure to transpire. History, though, has shown that we can all rejoice over food.

Acting as a mediator of sorts, appetizing game day food isn't just a fun addition, it's a must. To keep our taste buds and stomachs in good spirits from kickoff to the winning point, a spread of healthy, finger-friendly snacks should be well within reach. Perhaps by avoiding indigestion and bloat from the usual selection of less-than-healthy, store-bought Super Bowl snacks, some of the competitive talk can be kept at bay (just a thought). So, ditch the cheese puffs and deep-dish pizza and see if any of the clean and ever-appropriate recipes below strike your fancy!

Skinny Buffalo Chicken Strips

Ranch Turkey Sliders

Loaded Sweet Potato Nachos

Lighter Spinach and Artichoke Dip

Baked Portabella Mushroom Taquitos

Black Bean and Edamame Sliders

Lightened Up Mac & Cheese Bites

Grilled Lemon Chicken Skewers

Quinoa Stuffed Peppers

Crispy Tofu Nachos

Cornmeal Parmesan Chili Crusted Salmon Fingers

Baked Root Vegetable Chips

Hot Pepper Pizza Squares

Nutella Rice Crispy Treats

Flourless Peanut Butter and Banana Chocolate Chip Cookies

Skinny Beer-garitas

Forget the game. I'll be busy digging into the food.