Greek Yogurt Cup

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I am a victim to those late night cravings. If I eat dinner too early or get home too late to make a full meal, my stomach is still rumbling for food. When it’s late and I am hungry, all I want if something small, something fast, something now. Since I am in need groceries, I currently have a bunch of random foods in my fridge, so what I did was throw a few items together and within seconds my delicious late night snack was ready to eat. See, eating healthy does not always have to be as hard as you think.

I used vanilla greek yogurt, yes I am indulging in some late night dairy, freshly cut watermelon, blueberries, maca, mint, and bee pollen. That’s all it was, no need to run to the grocery store every time you want to make a nutritious meal or snack. Many things you may already have in your home can be made into a delicious healthy meal, you just have to know how to use healthy foods to your advantage. Yes, I know its not typical to have bee pollen in your pantry, but you don’t always need those specialty food items, be creative to keep yourself satisfied. For instance, switch the bee pollen topping for some freshly grated ginger or cinnamon.

The two superfoods I used that you may not know much about are the maca and bee pollen. They have both become staples in my everyday meals and using them can be very beneficial to your health. So for a little nutrition education:

1. Maca Powder 

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Maca is a root that has been used for years by the Peruvians as medicine. The plant root produces a powder that is nutrient dense and can produce good balance to your daily diet. Maca has been used for anemia, chronic fatigue, and athletic performance because it enhances energy levels and stamina. It also has been used for fertility, memory improvement, and hormone imbalance. Maca powder can also boost your immune system and help with osteoporosis, depression, and symptoms of menopause.

2. Bee pollen   

Screen shot 2014-07-31 at 11.29.07 AM Bee pollen has been used for years in Chinese medicine to correct nutrient imbalance. It is used to improve endurance and vitality, aids in recovering from chronic illness, reduces cravings, prevents illnesses such as the cold and flu, boost immune system, and helps to build new blood cells. Of course, you will not see these results over night. Adding it into your everyday diet could help your body over time. I sprinkle 1 tsp over many of my foods including smoothies, oatmeal, cereal, chia bowls, and even salads.

Vanilla Greek Yogurt Cup     

Preparation time: 2 minutes

IMG_1622 Serves: 1

Ingredients:

  • 1 cup greek yogurt, vanilla
  • 4 pieces watermelon, cubed
  • 5 blueberries
  • 1 tsp bee pollen
  • 1 tsp maca powder
  • 5 leaves mint, fresh

Directions:

1. Place greek yogurt and maca powder into a cup, stir until mixed well.

2. Top with watermelon, berries, fresh mint, and bee pollen.

The mint just adds something extra by giving an aroma that is so refreshing and delectable. If you don’t have it on hand, use any of your favorite topping, preferably sticking with fresh items, such as fruit.

I used Greek yogurt because that is what I had and I need the added protein because of my marathon training, but you can easily switch this out for a yogurt of your choosing or vegan coconut yogurt. I do enjoy the “So Delicious Dairy Free” greek yogurt.

My whole point is a healthy meal or snack can be made in as easy as 1,2,3. You do not always have to stress and run to the store to make your family or yourself something good for you, use what you have.

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 Love your body, feed your body, fuel your body with healthy and easy recipes from MyNutritionVision. Remember to tag me at #brnutritionvision if you try my recipes to let me know what you think! Thanks for visiting!
❤ Rebecca Raymundo, RD, LDN

Per serving : Calories: 223; Total Fat: 0.9 g (Saturated Fat: 0.2 g); Cholesterol: 0 mg; Sodium: 106 mg; Potassium: 406.1 mg; Total Carbs: 30.4 g; Dietary Fiber: 2.2 g; Protein: 22.6 g; Calcium: 62.7%.

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Tips on How to Keep Food Healthy and Fun: Banana Edition

IMG_1566Among the top fresh fruits Americans consume, bananas are at the top of the list with an average of  30 pounds per person per year. You have heard the old saying “An apple a day keeps the doctor away”, well now add a delicious banana if you haven’t already because they are extremely beneficial to your health and can easily boost the nutritional value of your meals.

If you have been enjoying your daily dose of potassium through bananas then you are probably in need of creative fresh ideas to keep you from getting bored with them. Incorporate bananas into desserts (raw and baked), healthy snacks, or delicious smoothies. We can all agree their creamy rich flavors will never disappoint, but the best part is they are enjoyed by people of all ages from infants to the elderly.

Bananas are a good source of vitamin B6 and a good source of manganese, vitamin C, potassium, fiber, biotin, and copper. Adding them into your daily routine is not only convenient, but can also help improve:

  • Cardiovascular Health
  • Digestive health
  • Blood Sugar Levels (Bananas are low in their glycemic index (GI) value)

Since they are easily portable, inexpensive, and easily digested athletes can enjoy them as a perfect snack before or after physical activity.

Start using bananas in a new way at least once a week. From vegan popsicles to muffins and summer treats to breakfast on the go. It is undeniable that bananas are a quick and healthy snack, so why not add them to any meal. Here are 5 of my favorite recipe ideas I love to incorporate bananas in for adults and kids that will leave your mouth watering.

1. Banana Boats

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  • 1 organic banana, almond butter, cacao nibs, unsalted sunflower seeds, crushed pistachios, goji berries, cinnamon, chia seeds, bee pollen, and desiccated unsweetened coconut.
  • Slice banana twice; lengthwise and in the middle creating four equal pieces. Spread almond butter on banana boats and sprinkle toppings on. Can be made in less than 5 minutes and taste just like candy. Great idea to get kids to eat a snack packed with superfoods.

2. Banana sushi 

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  • 1 organic banana, 1 whole grain tortilla wrap, almond butter, raw cacao nibs, chia seeds, and desiccated coconut.
  • Spread almond butter on wrap, no need to go all the way to the edges. Place banana at one end and roll the wrap up. Spread 1 tsp of almond butter in a thin straight line across the top of the wrap and sprinkle with toppings. Cutting into 1/2 inch thick slices and enjoy.

3. Banana Chia Pudding 

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  • 1/2 organic banana, 3 Tbsp chia seed, 2 tsp vanilla, 1 cup almond milk, cinnamon, and star fruit.
  • Blend banana, almond milk, and vanilla. Add chia into mixture and refrigerate overnight or 6-8 hrs. It will form a pudding consistency, in the morning stir, serve, and top with cinnamon and star fruit.

4. The “Healthy” Meal (MickeyD’s Alternative Happy Meal) 

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  • 1 red and yellow bell peppers, 1 large apple, banana, strawberries, grapes, and nut butter of choice.
  • Simply cut and slice as seen in picture and assemble. I only used 1/4 of the yellow pepper and 1/2 a banana. Research has found kids, specifically between the ages of 4 and 7 years are twice as likely to consume fruits and veggies when the meal is visually appealing. This is a fun and creative way to get your kids turned on to healthy eating.

5. Banana Ice Pops 

IMG_1561Visit MyLifeandKids.com for full banana pop recipe
  • I continuously keep a stash of frozen bananas in my freezer to use for vegan (n)ice cream, raw desserts, and smoothies. It might be crazy to have as many bananas in the house as I do, but hey, I am a victim of their deliciousness.

I hope my vision of nutrition helped you find some fun and delicious recipes to try! These are all easy, quick, and vegan friendly. Never forget, food should be fun! Don’t forget to follow me on instagram, twitter, and tumblr @MyNutritionVision for more nutritious recipes. Nutrition services available are under the “Services” tab or you can email me with questions and inquires under the “Contact” tab. Thank you! Have a great Saturday!

❤ Rebecca Raymundo, RD, LDN

The Big Green

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Need a delicious detoxifying start to your day? This energizing smoothie jump started my week with nourishing superfoods and a side of pure bliss. There is no reason not to be happy when you fill your body with great tasting foods like this. Yes, green is G U D.

This weekend for me was a busy one. I had nutrition seminars, case studies, tons of  paperwork, errands, house cleaning, and long runs for marathon training. Not to mention, Tim (my boyfriend) and I had plans to go to Chicago with one of our best childhood friends who was only in town for the weekend. It is safe to say my body was exhausted by the time Sunday night rolled around. I had dreams about my morning smoothie that night and drooled at the idea of it. Green smoothies are a great way to rejuvenate your body and skin from the inside out. The ingredients I used support liver function, help destroy free radicals, extract toxins from your body,  purify the blood, flush unwanted bacteria, and fight against wrinkles. I love drinking a green drink at least every two days because they have so many phytonutrients and antioxidants that are great for long-term weight loss.

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The Big Green Smoothie  

Preparation time: 5 minutes

Serves: 1

Ingredients:

  • 1/2 tsp spirulina
  • 1 tsp maca powder
  • 1 granny smith apple, peeled
  • 1 lime, juiced
  • 1 kiwi
  • 1 cup coconut milk
  • 3 leaves of kale
  • 1/4 cup fresh mint

Directions:

1.  Blend all ingredients into a food processor until smooth. I used the magic bullet for the convenient cup and easy clean up.

2. Add your favorite toppings before drinking. My toppings included blueberries, chia seed, cacao nibs, and bee pollen.

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Drink green everyday with my Big Green Smoothie recipe and visualize nutrition. If you try out my recipes please tag #brnutritionvision and let me know how you liked it! Subscribe to my blog’s email listing or follow me at @mynutritionvision on instagram to continue to learn about my vision of health! Thanks for visiting!
❤ Rebecca Raymundo, RD, LDN

Per serving: Calories: 333; Total Fat: 6.5 g (Saturated Fat: 5.1 g); Cholesterol: 0 mg; Sodium: 118.5 mg; Potassium: 1,007.3 mg; Total Carbs: 67.8 g; Dietary Fiber: 12.7 g; Protein: 7.7 g; Calcium: 71.3%.

Meal Prep Ideas

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I think we can all agree that the best thing about meal prepping is the fact that it’s convenient. As a dietitian, the people who surround you may expect your diet to always be perfection. I am certainly not perfect and neither is my diet. I have my bad days and good days just like anyone else. What do you expect? I am only HUMAN. If I am running late or have no extra time to cook a nutritious meal I will clearly be more inclined to spend money on food or grab something quick that is less healthy and much less satisfying. These are the exact reasons that make meal prepping a great way to stay on track with a healthy lifestyle. Your time is important with a life full of work, children, family, friends, and your sanity; Meal prepping could be your first step towards getting healthier.

How and Why Meal Prep is Important?

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1. Convenience. As I mentioned before, we are a world of convenience and if something is cooked, plated, and ready to eat, people will eat it. This saves time and  allows you to make healthier choices since you are in total control.

2. Improves Health. Meal prepping increases the nutritive value of your foods because fresh foods are used to prep meals. This limits preservatives and artificial flavors because less processed foods are used. “Throw processed food away, fresh is here to stay!” That’s my rule of thumb I just made up, sounds catchy though doesn’t it?

3. Weight loss. Meal prepping can help you lose weight because it prevents you from overeating. Pre-portioned meals leave you with no extra food, you have what you prepped. Once you eat it, your done. Make sure you are packing the correct portions of food for protein, grains, dairy, and fruits/veggies. I follow and teach the “myplate” method. protein=1/4 of plate, grains=1/4 of plate, fruits/veggies=1/2 of plate, dairy= 1 cup

***TipIn general, 1 cup of milk or yogurt or 1 ½ ounces of natural cheese can be considered as 1 cup from the dairy food group.

4. Saves time. The week typically goes by quickly leaving no extra time to cook extravagant meals every day of the week. Taking some extra time Sunday or whatever day works best for you to make meals for the week is worth it. Cooking with a friend or getting the whole family on board to help meal prep is another great way to save even more time.

5. Budget Friendly. When you cook at home, money is being saved. It always turns out to be cheaper when you buy and prepare your food on your own compared to eating out (unless your eating from McDonald’s dollar menu). Meal prepping will work wonders on your wallet because there will be no more need to randomly spend on fast foods and restaurants.

The Meal Prepping starter guide

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Meal prepping does take some time to plan, but in the long run it is much less time spent in the kitchen. Some of this stuff may sound redundant, but that is because all the benefits intertwine.

If this is your first time jumping on the band wagon, you may feel over whelmed. Begin with setting aside a specific day to designate for your prep time, typically this is my Sunday. The next step is to plan ahead. You will want to decide how many meals you want to make, what types of foods you make to prepare, and last make a grocery list to determine how much and what you need to buy. Of course, containers are a must in the life of a meal planner.

I make 5 meals per week, sometimes I do 10 for lunch and dinner. It is important to leave flexibility in your diet so you do not burn out on certain foods. Be sure to prep something you will enjoy eating for a week straight. You should also change up the meals from week to week so you don’t get frustrated eating the same things. I always leave room for variety depending on my schedule. You can be a person who meal preps without prepping every week. If you want to try out some new recipes, don’t prep for the week. You don’t have to do it religiously to reap the benefits.

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This week I made Quinoa Mango-Bean Salads for my lunches. They are a healthy and balanced convenient meal, easy to travel with, and mess free. I used this same recipe recently to make avocado bowls. All I did to meal prep the salad jars is copy the avocado recipe and added black beans, then portioned everything out. An array of colors is always a good sign of a variety of nutrients. Check out the avocado bowl recipe in previous post to see what ingredients I used. It’s basically:

  • red onion, cherry tomatoes, corn, mango, quinoa, avocado, fresh spices and herbs, lime, and black beans.

Mason jar salads are truly a genius idea. The most important part of the layering is making sure the dressing and greens never touch. Keeping them separate will help them keep in the fridge all week long and the sealed lid will make them stay fresh. Simply shake, pour on paper plate, and eat!

I’ve read articles about the best meal prepping ideas and foods and I really like the idea of giving some personal favorites for inspiration. Here is my list of my favorite foods to use when pre-prepping your foods.

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Top 8 Easiest Foods to Meal Prep

1. Veggies: Raw veggies are great for snacking and adding to lunches for people of all ages. Easy to prep with minimal clean up, just chop, slice, and go.

  • Carrots, broccoli, cucumbers, peppers, snap peas, celery, cauliflower, cherry tomatoes. Combine with your favorite hummus, nut butter, or make your own ranch dip with greek yogurt and a ranch seasoning packet.
  • Pre-bag all your raw veggies into portions for the week. This could be in sandwich baggies or tupperware containers. The plus to using a container is having a solid bottom to blanch veggies in cold water keeping them as fresh as possible for you.

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2. Fruit: Most fruit does not have to be cut ahead of time to be easily enjoyed so that makes it even better for us folks to include fresh fruit into our every day diet. In fact, some fruit should not be cut ahead of time to prevent browning. Keep track of  what type of fruit, preparation method, and how much you want.

  • Apple, orange, pear, peach, apricot, plum, cherries, grapes, kiwi, strawberries, blueberries, raspberries, blackberries, bananas, ect. Sweet enough to eat alone, but adding your favorite nut butter would be a great combination.
  • All fruit mentioned above could be eaten whole. Write down what you want to eat everyday for a week and buy enough for just that. Many people buy too much fresh produce when they shop and end up throwing half of it away because they can’t eat it fast enough. This prevents food waste and saves you money.

3. Your Greens. Making salads is obviously a staple in a healthy diet. Pre-washing, cutting, drying, and storing salad greens increases your chance of eating a salad every day.

  • Kale, spinach, arugula, lettuce, swiss chard, ect. Store in a zip lock bag with a paper towel to help increase shelf life. Make sure to press out as much air as possible every time you reseal the bag.
  • I store my greens with a little added lemon juice to keep the color bright and crisp. I usually seal them in an airtight container when I add lemon as a percaution. You never know when a bag can rip.

4. Healthy Breakfast. Everyone has heard breakfast is the most important meal of the day, well lucky for me it is my favorite as well. There are a ton of options you can make ahead of time so you can sleep the extra 30 minutes in the am. This is also a great way to never skip breakfast again.

  • Overnight oats, quinoa breakfast bowls (quinoa is used in place of oats), chia bowls, egg white muffins, parfaits, baked goods like homemade granola, granola bars, or muffins. The choices are endless.
  • I always make a large batch of chia seed to make chia bowls. I pre-protion it out into small containers and make a homemade super food mix kept in a separate container. In the morning, all I need to do is top with a handful of my superfood mix and i’m done.

5. Cooked Produce. cut up some of your favorite veggies toss a little bit of olive oil and herbs over them and wrap in foil to bake. If you are already using the oven for a different purpose, you might as well pre-cook veggies for the week to kill two birds with one stone. The best part about this is you can walk away and do other things while they cook!

  • Zucchini, summer squash, broccoli, cauliflower, potatoes, carrots, ect. Add to your salads throughout the week, eat as a side dish for dinners, or use in main courses.
  • When in season, my favorite thing to cook is spaghetti squash, the yield is high and it is filling even on its own. Adding a 3 oz portion to your lunch along with a salad is plenty.

6. Whole Grains. Some grains cook fairly quickly like quinoa, but can be time consuming to do everyday. Make a large batch of your favorite grains on Sunday to add to your meals throughout the week.

  • Quinoa, brown rice, farro, buckwheat, amaranth, ect. pre-portion ahead of time or keep cooked grains in a seperate container and scoop out a cup to add to your meals when need be.
  • Try making your own flat breads, loaves of bread, and tortillas with grains to use all week long. They are easier then you think. I will be posting a recipe for a healthy homemade pizza dough soon so keep an eye out for it.

7. Quick Snacks. Keeping healthy snacks on hand is key. In life, things do not always go according to plan, I believe the saying is, shit happens! Well sometimes the only day you can prep is not avaliable leaving you unprepared for the week. Keeping some healthy snacks around the house can help you avoid making poor food choices.

  • Nuts, seeds, homemade spreads/dips/pestos, unbuttered popcorn, superfoods like goji berries, cacao nibs, granola.
  • One of my favorites, despite others opinion is quest bars. Those are my go to snack that can replace my breakfast, lunch, or dinner it unexpected situations.

8. Protein. Eating plant protein is extremely healthy for your body because they tend to come attached to many other vital nutrients your body will thank you for. If meat is your thing, why not pre-prep it for the week. A lot of people already do this and I think it’s fantastic. Here are a few more ideas of lean meats you can add to your diet if you want to switch up the routine.

  •  Black beans, kidney beans, lima beans, great northern beans, lentils, black-eyes peas, cannellini beans, chick peas, edamame, mung beans, navy beans, pinto beans, split peas, white beans, and superfoods like spirulina, raw protein powders, ect. If you buy canned, rinse in a strainer to rinse off excess sodium. Lean animal proteins include chicken, salmon, chicken sausages, 100% all natural beef, and hard boiled eggs.
  • Buy bags of uncooked beans or legumes to cook all at once. Portion out what you will use for the week and freeze the rest for later use. Use the prepped animal proteins for salads, sandwiches, wraps, pitas.

The point of meal planning is to eat healthy, affordably, and conveniently. The only way you can become healthy is by eating healthy. If you are interested in a personalized meal plan contact me under the “Contact” tab. Stay focused on your health with MyNutritionVision!

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❤ Rebecca Raymundo, RD, LDN

Chia Lemon-Limeaid

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Drinking water from a clear glass water bottle with tiny seeds floating around is definitely a great conversation starter, I learned that first hand. Many people ask me, “Can I ask what’s in your water bottle?” or my favorite ” What are those black things?” Well, here’s the deal, I am not drinking some weird alien water, it is not bugs, it isn’t even slimy (well that may be a personal opinion). What’s filling up my water bottle is chia seeds. A natural energy booster that allows you to reap the various nutritional benefits. This drink is better known as Chia Fresca, a popular beverage in Mexico and Central America. It is said that the Aztec warriors use to drink this to give them strength. I think if the Aztec warriors benefits from chia seed, it could probably help give me a little boost for my marathon training. The chia seed is now increasingly becoming more popular within the United States and is finally being praised for its superfood like powers by Americans.

To refresh all our memories of the nutritional benefits of chia seeds:

  • Chia seeds are rich in polyunsaturated fats, especially Omega-3 fatty acids.
  • They contain more Omega-3 fatty acids than flax seed.
  • Chia seeds are the richest plant source of Omega-3s, especially ALA, officially known as alpha-linolenic acid.
  • Omega-3s can help reduce inflammation, enhance cognitive function and reduce high cholesterol.
  • Chia seeds are a excellent source of fiber. Every 2 Tbsp = 10 grams, that’s already 1/3 of the daily recommended intake per day.
  • Fiber also reduces inflammation, lowers cholesterol and helps to regulates bowel function.
  • Keeps your body hydrated due to their ability to absorb up to 9-10 times their weight in water.
  • Chia seeds also contain protein, calcium, iron, magnesium, copper, and zinc among many other nutrients.
  • Chia Seeds are high in antioxidants and increase satiety.
  • Chia seeds can be absorbed in two forms; whole and ground.
  • Chia seeds can play a role in regulating insulin levels.

With all the benefits from chia seeds, did you think I wasn’t going to mention at least a few benefits from adding lemon/limes to your water:

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  • Lemon water will leave your skin looking refreshed and beautiful. The vitamin C in lemons help to form collagen, which helps prevent wrinkles. The more you have, the better.
  • Strengthens your immune system.
  • Minimizes aches and pains by reducing the uric acid in our joints.
  • Stops UTI’s by changing blood Ph and preventing harmful bacteria from causing harm.
  • Just like lemons/limes are used in household cleaning products, they can be used to clean the mouth. Lemon/lime water fight bacteria in the mouth eliminating bad morning breath. The acidity can also eat away at the enamel on your teeth, so be sure to rinse with regular water after drinking.
  • Lemon water is a good recovery drink because it replenishes the body of  potassium loss.

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Preparation time: 10 minutes

Yields: 192 fl oz, 1.5 gallon

Ingredients:

  • 2 lemons
  • 2 limes
  • 2 Tbsp honey, organic
  • 2 Tbsp chia seed
  • water and ice

Directions:

1. Squeeze lemons and limes. I used a lemon squeezer because it gets twice the juice out of the lemons compared to hand squeezing, plus you don’t get juice all over your hands. (Note: each lime yields roughly 1 oz and each lemon yields slightly more than 1 oz)

2. Fill container with water, juice of lemons/limes, and honey. Stir until honey dissolves completely. Add chia seed and ice. Place in fridge to chill and to allow time for chia seeds to swell and gelatinize. Drink immediately if you do not like the texture of gelatinized chia or leave in fridge for at least 30 minutes. Drink and relax!

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(Tip: After ten minutes in the fridge, stir the chia seed water. The density of the chia seed causes them to rapidly sink to the bottom, stirring occasionally will help chia seeds to float. Using a container or jar with a lid also works well so you can shake it to prevent seeds from clumping.)

I don’t always like to eat much early in the am before my workouts making this natural energy booster a perfect pre-workout beverage. It is kind of like drinking tiny vitamins.

So please spruce up your daily water with my Chia Lemon-Limeaid. Although adding these easy superfoods may not be the answer to weight loss it adds plenty of healthy benefits. This recipe is far too delicious and simple not to make.

Thanks for living MyNutritionVision with me! Stay cool and hydrated this weekend! 🙂

Per serving (8 fl oz): Calories: 14; Total Fat: 0.4 g (Saturated Fat: 0 g); Cholesterol: 0 mg; Sodium: 3.9 mg; Potassium: 17.5 mg; Total Carbs: 2.5 g; Dietary Fiber: 0.8 g; Protein: 0.3 g; Calcium: 0.9 %.

Berry-Cherry Protein Delight

As some of you may know I have been training for the marathon and with that comes a lot of long grueling runs that manage to suck all the energy you have. It is obviously important to eat healthy nutrient dense foods normally, so now that I am expending more energy than usual on a daily basis I have to make sure I am refueling my body with the right nutrients to help me perform to my best ability.

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As of today I am in my sixth week of training and enjoyed an 8 m pace run. If any fellow runners out there have any advice, I would love to hear it because I am about to say something that may blow your mind. As I have mentioned, I am an avid runner and have consistently kept my milage and pace up. I typically slit at 7:30 to 8:40, it varies depending upon many factors: distance that day, time of day, pre-workout meal, weather, ect. Anyhow, I began to follow my training plan the first 2 weeks, stopped the 3rd,4th, and 5th (continuing to run and cross train, just not on a marathon training plan), and I just started the schedule again this week. I am getting nervous about being ready since this is my first marathon ever and hope I have enough time because some people train for these things for years! I have exacting 12.5 weeks… this is the time when I say “What the hell am I going to do, I hope I don’t die!”. Well I am staying strict to my regime from here on out and fueling my body with healthy nutritious foods.

I enjoyed a tasty post run smoothie made with organic raw protein, fresh ginger, tart cherry juice, strawberries, bananas, and coconut milk. I like to use all organic products, vegan friendly ingredients, and eat raw as much as possible. I will always be the first to tell you I am not vegan, I am not fully raw, or any other food labels out there. I tend to eat certain ways, but I eat meat every so often and I love dairy, dairy just doesn’t love me so much, that is why I try to limit our contact. I advocate eating real whole foods and will be happy to teach more about my personal preferences for any one who wants to know more.

ginger-health-benefits-uses-fresh-gingerfresh-cherries      For this smoothie in particular, I used fresh ginger and tart cherry juice because they function as natural pain relievers. These foods have anti-inflammatory properties that minimize muscle soreness and discomfort one may feel after physical activity or a long run. Tart cherries contain phenolics, the plant compound with the anti-inflammatory properties and antioxidants. In addition to relieving muscle pain, it can help with arthritis and sleep disorders. 

When it comes to pre and post workout drinks and when should you consume protein the answer is grey. It all really depends, depends on when you ate your meal prior before your workout, depends on what you ate, depends of the type of exercise you will be doing, ect, ect. I will get into that in later post or feel free to contact my via email with any questions. I just want to get to the recipe part for you guys since I have rambled on long enough.

Berry-Cherry Protein Delight   

Preparation time: 5 minutes

Serves: 1

Ingredients:

  • 1/2 banana, frozen
  • 1/2 cup Tart cherries or tart cherry juice
  • 1/4 cup strawberries, frozen
  • 1/4 cup strawberries, fresh
  • 1 tsp ginger
  • 1 tsp cinnamon
  • 1 scoop protein powder, raw vanilla
  • 1 cup coconut milk

Directions:

1. Add all ingredients together and blend. I used the magic bullet, any blender will work. (Tip: add the protein powder last, it makes it easier to blend well into a smooth uniform mixture, if it is added as one of the first ingredients the powder tends to clump up and get stuck at the bottom of the cup.)

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I used Raw Vanilla Protein Powder. It is an organic protein formula made with sprouted brown rice proteins containing no added filler, artificial flavors, or synthetic nutrients. You can top with any superfood or fresh fruit of your choice. I used cinnamon, desiccated unsweeted coconut, and organic raw cacao nibs to boost the smoothies already high antioxidant level and add a rich chocolate taste. I do not promote usage of specific brands, I am only stating what I have used for my own personal use.

 

 

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I’m visualizing nutrition everyday, join me on this journey to health!

Per serving: Calories: 372; Total Fat: 9.7 g (Saturated Fat: 5 g); Cholesterol: 0 mg; Sodium: 54.1 mg; Potassium: 514.1 mg; Total Carbs: 61 g; Dietary Fiber: 8.8 g; Protein: 19.6 g; Calcium: 50.3%.

Happy National Running Day

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Happy National Running day to all my fellow runners! I hope everyone gets a chance to go outdoors and breath in some fresh air during your walk, bike, run, swim, or whatever it is you prefer to do.

For whatever reason it is that you run, I give you lots of credit and respect. It is not always easy to take your body and force it to move consistently for a long period of time. Whether you are a slow runner with the rest of the pack miles ahead, a speedy runner with only short distances in your sight, a mental runner able to conquer any hill ahead, or an untrained runner just trying to get in the game; you are amazing because you are doing it!

Finding a good balance between a healthy diet and physical activity is the best way to start your journey of living a healthy lifestyle. Avoiding physical activity all together is not going to help you get into shape, just like eating healthy alone is not going to be the sole answer to get you into shape. A combination of both will be the most effective and quickest way you can start seeing results.

IMG_3786I am a runner. Always have been, always will be. It’s funny because I just had a conversation last night with someone about the “runners high”. They did not truly understand what it meant. Well, not everyone experiences that or at least they don’t really understand it so I am not going to say running gives me that “runners high”, but instead I will tell you this… running is my therapy. It’s a time where you do not have to be a part of the world anymore. In a way, for the 20, 30 50, or 70 minutes I run, I am in my own world. This is a world where no one will interrupt you, no worries are welcome, planning and scheduling is put on hold, working is over, and you don’t have to think about ANYTHING other than your very next step. I love it. Don’t get me wrong, I love any and every outdoor activity, but running…well, there is no better physical activity that keeps you feeling healthy, fit, and genuinely happy. I find myself more stressed when I miss a couple days of exercise because it’s like my craving and I need to get my fix. That sounds like I am addicted…I know people can be addicted to an unhealthy point, but if you are following what I mean, I have a healthy grip on my running love;). If anyone else out there feels this way it is probably because running does in fact make you happier.

Screen shot 2014-06-04 at 5.35.17 PMMany studies have shown that running may help to prevent some of the worlds most detrimental chronic diseases such as type 2 diabetes, heart disease, high blood pressure, stroke, obesity, and some cancers. Running also improves your emotional and mental life, thus improving stress levels and virtually helping you to live longer. Simply by running or doing any physical activity for at least 30 minutes a day, your mood can instantly be lifted because of the endorphins your body produces. These endorphins interact with receptors in your brain that will diminish your perception of pain, stress, anxiety, or depression.

Maybe this is why some people say they are addicted. Actually, I am in the beginning of my training for my very first Chicago Marathon and first marathon ever. I have always wanted to do this, so I can than check it off my bucklist and figured why not now. Of course, this means you should get ready for more running and fitness post because I would love for all of you to go through this journey with me. If any other marathon goers have tips or suggestions I’d love to hear them. I know listening to experienced marathon runners is vital and I am the rook in this case! I am very excited to watch myself as I progress and see where this journey takes me. I will also be posting my marathon training plan and marathon diet as I go. Stick around to join me during this exciting and scary journey! 26.2 here I come! Yikes!

Here’s a couple shots of my typical view during my runs. Its hard Not to run when this is the beautiful scenery I get to look at.

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Happy National Running Day!

With much love from MyNutritionVision.

❤ Rebecca Raymundo, RD, LDN