First things first... I know it's an acquired taste, but there are enough flavors that you'll find one you'll like. My favorite is the Gingerade. I incorporate Kombucha (16oz) into my nutrition plan daily, along with trying to get my 1.5-2.0. Incorporate this into your nutrition plan and you won't be disappointed with how it makes you feel. Here are reasons to start adding it to your day:
1 It’s loaded with probiotics
During fermentation probiotic bacteria is produced. Probiotics are basically your stomach’s best friend. They balance your digestive system’s microbiome, meaning they replenish good bacteria in your gut. This promotes healthy digestion, better immunity to disease brought by bad bacteria, and can even help you absorb more nutrients!
2 It’s got antioxidants
Because kombucha is made with tea, it boasts many of the same benefits. One of the most notable - Antioxidants. All tea (but green tea especially) is loaded with the good stuff, which help repair cells in your body. That includes hair and skin, so load up if you’re looking for a healthy glow
3 It’s a great alternative to soda
Like your favorite soda, kombucha is sweet and fizzy. Unlike soda, it’s low in calories and sugar, so it’s a WAY healthier choice. If you find yourself frequently reaching for sugary drinks, try sating that craving with some Kombucha instead. You’ll avoid the sugar crash AND some empty calories.
4 It’s the new Emergen-C
Kombucha is rich in vitamin C, one of the most important tools in protecting yourself from inflammatory diseases (think autoimmune). Feel like you might be coming down with something? Drink some kombucha. It’s loaded with the good stuff and can help protect you from that nasty virus that’s been making its way through the office.
5 It’s an athlete’s best friend
Consider kombucha your new best workout partner. It contains glucosamine, an amino sugar that’s great for joint pain. (In fact, it is often used to help treat arthritis.) This makes it a great choice after a particularly difficult workout. Glucosamine, along with other enzymes, work together to repair joint stress and prepare you for future workouts. So perfect for the 18yr baseball player who is ramping up there training to gain size and baseball specific agility in the off-season; and all other sports and training activities.
Per serving: Calories: 366; Total Fat: 15.6g; Carbohydrate: 12g; Protein: 43g
Combine 2 tablespoons oil, vinegar, 1/2 teaspoon salt, mustard, and honey in a large bowl. Add beets, fennel, turnips, and apple; toss to coat. Sprinkle salad with sesame seeds.
Heat remaining 2 tablespoons oil in a cast-iron skillet over high. Sprinkle tuna with pepper and remaining 1/2 teaspoon salt; place in hot pan. Cook 90 seconds on both sides (for rare) or until desired degree of doneness. Remove tuna from pan. Slice thinly, and serve with salad; top with fennel fronds.
Too many times I see people in the gym (or even outside) stretching the wrong way or not at all. There are so many benefits to taking the time pre and post workout for good stretching. Here are a list of some easy ones you can do; even at the office when you've been sitting awhile.
Water has one of the most important roles to play in maintaining a healthy body and some of its benefits include:
Boosts Physical Performance
Dehydration can cause fatigue, reduced motivation, and mood swings. Therefore, consumption of ample amounts of water by the body is very important to improve the energy levels while exercising and improving the overall physical performance of your body.
Improves Brain Function & Prevents Headaches
A properly hydrated body is shown to function more complex tasks than a dehydrated body. It helps in improving the mood, boosting memory, reducing the frequency of headaches, and improving brain function. If the body experiences fluid loss, it can lead to anxiety and excessive fatigue.
It is the carrier of oxygen, nutrients, and hormones to the body parts and also provides a medium for the removal of toxins, dead cells, and waste material. The proteins and enzymes involved in various fundamental processes also require water for their proper functioning. The excretory material in the form of urea is also highly toxic to body tissues and must be diluted before their passage. This is again done by the ‘universal solvent’ – water.
With zero calories and the ability to make you feel full, consumption of it can help promote weight loss. It also promotes metabolism and thereby aids weight loss.
It is one of the major components that promote a smooth functioning of our digestive tract. It helps in maintaining regular bowel movements and in preventing any difficulty in passing stool. Carbonated water is shown to have the most positive effects of constipation.
Improves Kidney Function
According to the International Kidney Stone Institute, 2 liters or 10 glasses of water must be consumed each day to prevent the formation of kidney stones. It is the best solvent and this property does not allow salts and minerals to accumulate to form stones, as the salt reaching kidney gets diluted and eliminated in the urine.
Regulates Body Temperature
Much of the human body is made up of water and this fluid is responsible for the regulation of body temperature. We undergo perspiration in summers to dissipate the excess heat in order to lower our temperature. This temperature regulation property has been attributed to it as well.
Per serving: Calories: 293; Total Fat: 7g; Carbohydrate: 36g; Protein: 21g
In a jar or small bowl, combine the oats, coffee, almond milk, protein powder and chia seeds.
Put the lid on the jar and give it a shake; stir if using a bowl. Chill overnight.
If you don't have access to or want to count macros; this is a very simple and effective way to ensure you are getting the correct nutrients.
Calories: 368; Total Fat: 13g; Carbohydrate: 37g; Protein: 26g
Heat the chicken strips according to package directions. Once warm, chop chicken into bite-size pieces.
In a small bowl, combine chicken, corn, black beans, 1 tablespoon cilantro, cheese, 1/2 avocado and 2 tablespoons salsa. Mix well to combine. Add salt and pepper, to taste. In a blender or food processor, combine lime juice, and the remaining avocado, salsa and cilantro. Blend until creamy. Taste for seasoning, adding more lime juice or salt as needed.
Spread 1/3 chicken filling into the center of a flour tortilla. Fold in the sides, and bring up the bottom of the tortilla, tucking in the ends. Keep rolling, pressing and creasing the end of the tortilla as you finish rolling it up. Top with avocado cream, and, if desired, more salsa, cilantro and tomatoes.
1 teaspoon ground cumin
1/2 teaspoon salt, divided
1 (16-ounce) lean flank steak (3/4- to 1-inch thick)
2 large plum tomatoes, seeded and chopped
1 large avocado, chopped
1 cup chopped English cucumber (about 1/2 a cucumber)
1 small jalapeño, seeded and minced
1/4 cup chopped fresh cilantro
2 tablespoons fresh lime juice
Sprinkle cumin and 1/4 teaspoon salt evenly on all sides of steak. Let stand 10 to 15 minutes or cover and refrigerate several hours.
Preheat grill or grill pan to medium-high heat.
Spray grill grates with cooking spray. Grill steaks 4 to 5 minutes on each side for medium-rare or to until desired degree of doneness. Let rest 5 minutes before slicing.
While steak rests, combine tomatoes, avocado, cucumber, jalapeño, cilantro, lime juice and remaining 1/4 teaspoon salt in a medium bowl. Thinly slice steak and top with salsa.
Dividing evenly, top the warmed tortillas with the chicken, beans, quinoa, Monterey Jack, cilantro, yogurt, and avocado.
Roll into burritos and serve with the salsa.
Tracking is so important in maximizing your progress. As well as seeing your growth over time! Below is an example of a tracker and a way for you to download a copy for yourself. If you'd like a custom tracker geared toward your goals just ask!
Heat oven to 400° F. Heat 1 tablespoon of the oil in a large ovenproof skillet over medium heat. Add the yellow onion and cook for 5 minutes.
Add the chorizo, potatoes, and ½ teaspoon each salt and pepper and cook, covered, stirring occasionally, until the potatoes are tender, 10 minutes.
Stir in the parsley. Pour in the eggs and stir to distribute the ingredients. Sprinkle with the cheese and transfer to oven.
Bake the omelet until puffed and brown around the edges and a knife comes out clean, about 15 minutes.
Divide the lettuce and red onion among plates and drizzle with the remaining oil. Cut the omelet into wedges and serve with the salad.
Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the pork with ¼ teaspoon each salt and black pepper. Working in 2 batches, cook the pork until browned and cooked through, 2 to 3 minutes per side; transfer to a plate.
Heat the remaining tablespoon of oil in a second large skillet over medium-high heat. Add the bell peppers, shallots, ½ teaspoon salt, and ¼ teaspoon black pepper. Cook, tossing occasionally, until softened, 5 to 7 minutes.
Add the beans, olives, parsley, and vinegar to the skillet and toss to combine. Serve the pork topped with the vegetable mixture.
In a medium bowl, mash half the beans. Add the spinach, corn, cumin, 1 cup of the Cheddar, the remaining beans, ½ teaspoon salt, and ¼ teaspoon pepper and mix to combine.
Spread 1 jar of the salsa in the bottom of a 4- to 6-quart slow cooker. Dividing evenly, roll up the bean mixture in the tortillas (about ½ cup each) and place the rolls seam-side down in a single layer in the slow cooker. Top with the remaining salsa and Cheddar.
Cover and cook until heated through, on low for 2½ to 3 hours.
Before serving, toss the lettuce, radishes, tomatoes, and cucumber in a large bowl with the lime juice, oil, and ½ teaspoon each salt and pepper. Serve with the enchiladas and sprinkle with the scallions.