From Covid and quarantine, to protests, and political views, who hasn’t been a little off their rocker?!
It’s times like these when it’s most beneficial and necessary to find support in achieving balance with health and self care.
Have you taken the action steps necessary to take care of yourself holistically?
It doesn’t have to be hard!
Kalli and I created an incredible program to make this process easy and fun for you!
Kalli (CEO of Studio Ginger) and I have come together to develop a 10 day virtual retreat to come back enjoying the self care routines including virtual fitness classes, plant based nutrition education and meal plans, mindset exercises, and even products sent to your home!
Toned in 10
Our “Toned in 10” holistic health reset challenge starts June 22 and there are only 10 spots left eligible to receive a gift box (value of over $150) including a full sized tub of KOS protein powder (your choice of flavor!), a full sized tub of Bogavia essential face cream, full sized box of Banza pasta, Karma Nuts, and more!
What’s Included?
Daily virtual group fitness classes
Daily nutrition and mindset workshops
10 high protein vegan full days of eating meal plans
Gift box (if you are one of the first 50 people to sign up!)
Facebook group community, connection, and accountability
One-on-one accountability with Kalli and I
A self care transformation coming from love and empowerment!
Who can join?
This is open to anyone looking for an health upgrade with mindset, plant based nutrition, fitness, and community
When is it?
June 22-July 1st, 2020
Where is it?
Facebook group community and Zoom calls for classes and workshops.
Classes and workshops are recorded – so no worries if you can’t make them all!
Daily accountability of your choice: text, voice memo, instagram message, up to you!
Pricing
Early bird price: $99 for the whole program + gift box until June 18th!
Regular Price: $120 if you sign up after June 18th.
I got off the phone today with a client who is just finishing up with my online holistic health program.
She was so liberated because: she came in to work with me with the goal to lose 8lbs, and left the program feeling more free, intuitive, balanced, confident, and happy (and not weighing herself at all)
She previously had goals to lose weight, which left her feeling anxious around food, and in her body.
She now has goals to take care of herself, and has new empowering beliefs around what is possible for her!
Our Story
Kalli and I have a unique spin on wellness and self care.
We share in the video above our story with disordered eating and our approach to helping people achieve health in a balanced way.
We’re not here to focus on weight loss or rigidity around clean eating and forcing exercise.
We’re here to embrace what true holistic health looks and feels like: free, confident, present, grateful, proud, and sustainable.
Do Not Miss Out!
This is going to be so much fun!
As someone who values their well being reading this email, I know you are willing to do what it takes to step in the discomfort of taking full responsibility for your health.
and feel free to respond to this email with whatever questions or concerns you have, would love to connect!
Can’t wait to see you in there!
Be sure to send this email to a friend who could use some help!
If you’re reading on your phone, screenshot and tag me on instagram in your stories @vitamin.katie and let me know how this was helpful. I would love to connect
If you’d like help on your health and fitness journey, click here to applyto work together.
So if you really knew me, you would know that I have considered myself vegan for 8+ years and I LOVE SEAFOOD. I grew up north of Boston where lobster rolls, clam chowdah, tuna melts, cod, haddock, salmon, scallops, muscles.. all of it. Were what I grew up on and 😛 I’m obsessed with. AND I chose not to purchase those foods anymore because of many reasons, a few I mentioned in the video. My mom’s birthday was Sunday May 19th and I know one of her favorite meals is a simply divine tuna melt. So I made, in honor of her, the best damn vegan tuna melt everr.
!! TuNa MeLt !!
Chickpea “Tuna”Adapted from the amazing forks over knives website
1 can chickpeas, drained and mashed
3 Tbsp tahini
1-2 tsp mustard
¼ cup onion
¼ cup celery
¼ cup pickle
kelp
Turmeric
Salt
Pepper
Mix well!
Ooey Gooey Melty Cheez:
2 C. potatoes, diced large
1 C. carrots, diced large
1/2 C. water
1/4 C. olive oil (or just use 1/4 an avocado)
2 tsp. salt
1 Tbsp. lemon juice (fresh is best!)
1/2 C. nutritional yeast flakes
1/4 tsp. onion powder
1/4 garlic clove (or 1/4 tsp powder)
Dash of cayenne
Boil the potatoes and carrots until soft.
Blend potatoes and carrots with the rest of the ingredients on high in blender until the cheese is extremely smooth. I use my high-powered VitaMix blender.
I love being the health fairy. Everyone appreciates that one dish that is actually delish AND in alignment with everyones health goals. Hope you get inspired by this to have fun in the kitchen with what you’ve got and make something colorful, healthy, and delish
Ingredients:
1 cup quinoa, rinsed
1 cup lentils, soaked + rinsed
Combine + Boil in 4 cups water + let cool
1-2 bags or bunches of kale
1-2 pomegranates
1-2 cups chopped pecans
4-6 persimmons, the smaller kind, chopped
Dressing:
5-8 dates, pitted
3 Tbsp hemp seed
1-2 chunks fresh ginger
3 Tbsp cashews or tahini
3 Tbsp raw almond butter
3/4-1 cup water
Blend smooth and creamy
1. Massage dressing into kale
2. Add the quinoa, lentils, and rest of ingredients and mix well
3. SHARE WITH EVERYONE!
Fall is! Well, here in Venice, CA it actually still feels like Summer… BUT the PSL (pumpkin spice latte) is back at Starbucks sooo therefore it’s time to throw pumpkin spice, pecans, and chai gingery goodness in absolutely everything.
I am a huge fan of drink mud. The founders are basically neighbors of mine, local here in Venice. They have a great mission to help get people feeling energized and thriving without overstimulating the adrenals from coffee. Their product drink mud has medicinal mushrooms, cacao, turmeric, and Indian Chai spicee. It does have a tad of caffeine, making these superfood balls the best pick me up that ever happened!
Ingredients:
1 can chickpeas, drained and rinsed
1/4 cup tahini
1/4 cup almond butter
8-10 medjool dates, pitted
1-2 Tbsp Drink Mud Powder: https://www.mudwtr.com/ . (option to use your favorite mix of spices and superfoods like pumpkin pie spice, spirulina, maca, hemp, cinnamon, cacao, etc.)
1-2 thumbs fresh ginger, grated (optional)
2-3 tsp vanilla extract
sprinkle of pink salt
1 Tbsp pumpkin spice powder
1 cup pecans, chopped
1/2 cup cacao nibs
1 cup unsweetened dried coconut
Steps:
Food processor S blade: blend chickpeas, dates, tahini, nut butter, vanilla, mud powder, ginger, and salt until smooth
In a separate bowl, combine pumpkin spice powder, cinnamon, coconut, and pecans
Using a tablespoon, create balls of dough and roll them into the separate bowl to coat with pecans, coconut, and more spice
Keep in the fridge for about a week or freeze for about a month
Warning: you will feel like LIFE IS AMAZING after eating these and you may want to run 15 miles or something. Do your best not to eat them before bed 🙂
Superbowl 2018 is tomorrow. Friends! Don’t let your friends eat meat. Chicken may seem like a healthy option, however 99.9% of chickens raised in the US are from factory farms where they are in tight spaces rubbin up on eachothers salmonella and feces, where they’re stuffed with arsenic drugs to make their color pinker and antibiotics to ya know, keep them.. alive.. they are basically turned into mutants stuffed with saline to make them juicy and salty and. EW. Save a friend. Save the world. Share this list. !
Chickens are the most probable reservoir for pathogens causing UTI infections
E. coli and drug resistant pathogens in poultry are found to establish themselves as majority of the gut flora, even when prepared correctly! “Chicken strains were isolated from the faecal sample taken on the day after the bird was handled, prepared, and cooked but before it was eaten. This indicates it was the handling of the uncooked carcass that provided the opportunity for the onward transmission of E. Coli rather than the eating of the cooked product.” 2
Since chickens are fed so many antibiotics (routinely feeding antibiotics by the millions of pounds every year) eating chickens can cause multi-drug resistant bacteria and pathogens to amplify in our bodies.
Even when using the most sanitary practices, bleaching even! Pathogenic fecal bacteria like campylobacter and salmonella from chicken contaminates kitchens surface, sink, and utensils significantly.
In just over 50 years, the number of chickens produced annually in the US has increased by more than 1,400%. The average American eats almost 84 pounds of chicken a year, more than twice the amount eaten in 1970. while the number of farms producing those birds has dropped by 98% !!! , The transformation of the industry to large poultry farms is causing a major pollution problem!
In the “Broiler Belt” (the area which extends from eastern Texas through the southeastern US and north to Maryland and Delaware) chickens outnumber people by as much as 400 to 1.
In a study involving hundreds of thousands of men and women, “our results indicate that meat intake is positively associated with weight gain during adult life in European subjects. The association persisted after adjustment for total energy intake and underlying dietary patterns. Our results are therefore in favor of the public health recommendation to decrease meat consumption for health improvement. The strongest relation with annual weight change was observed for poultry.”
“Women and men with the highest chicken consumption had a greater increase in BMI compared to those with the lowest intake after 14 years. Data suggest that men and women with the highest chicken consumption had a higher increase in BMI after 14 year of follow up, respectively, compared to those who consumed no chicken at all”
Beyond Meat Chicken Strips have 3.5g fat at 130 calories per serving while regular lean chicken strips from Whole Foods have 19g fat and 270 calories per serving!
Workers in poultry slaughtering and processing plants have increased risk of dying from certain cancers- new findings were for cancers of the cervix and penis
Those who slaughter chickens have about 9 times the odds of getting both pancreatic cancer and liver cancers. (even if you smoke cigarettes for more than 50 years you only about double your odds of getting pancreatic cancer vs. those that slaughter poultry have 9 TIMES THE ODDS!
70% of samples of chicken meat from conventional producers in grocery stores across America DO NOT HAVE prohibitory arsenical drug policies to prevent arsenical drugs from being consumed. (arsenic is a known human carcinogen and the FDA Stated, “any new animal drug that contributes to the overall inorganic arsenic burden is of potential concern”)
Since 75% of US population is estimated to be chicken consumers (probably more) estimates suggest industry-wide use of arsenical drugs could result in 8,661 additional cases of cancer over 70 years, or an average of AN UNNECESSARY 124 CANCERS PER YEAR DUE TO CHICKEN!
“Annual production of fecal waste from poultry flocks was 8.8 million tons on a dry weight basis plus more than 106,000 metric tons of broiler hatchery waste. Add this to 37 million dead birds and condemnations at processing plants. When all this waste is added together, the task of keeping the environment clean becomes monumental.”
The leading source of sodium in the American diet for adults is chicken
“Consuming chicken is the most common cause of Salmonella poisoning. A 2014 issue of Consumer Reports published that 97% of chicken breasts found in retail stores were contaminated with bacteria that could make people sick, and 38% of the Salmonella found was resistant to multiple antibiotics.”
About 90% of retail chicken showed evidence of contamination with fecal matter!
72% increased risk of pancreatic cancer for every 50 grams of chicken consumed daily (about 1/4 of a chicken breast)
Growth-promoting drugs fed to chickens could be playing a role in lymphoma and leukemias
U.S. Department of Agriculture exempts birds from its enforcement of the Humane Methods of Slaughter Act, which requires that farm animals be insensible to pain before they’re shackled and killed.
I would love to list 80 more tid bits/ articles / info things!! AHH! If you’d like to kick meat and chicken for good, hit me up k.reines1@gmail.com, DM me @vitamin.katie or check out my youtube channel and comment to me here.
Wow. What an extremely lucky child to have a parent reading this. Can you believe you are creating life?! This is HUGE! I am so glad that you are here. Educating yourself for not only an incredibly healthy and happy you, but the best future for your magnificently blessed kiddo as well ❤
YES as a matter of fact there is nothing missing in a vegan diet to raise an EXTREMELY healthy happy successful, talented, bright, beautiful, and alive child. AND you are dramatically reducing your risk for complications, pain, sickness, and beyond.
Educate yourself with all of the material on this post! In general, pregnant women only require about 300 extra calories per day from starch. This video is very informative!
Emphasize beans and greens combined with a source of vitamin C like lemon or orange juice for peak iron absorption. (great recipes)
Incorporate omega-3s daily: ground flax, chia, walnut, hemp, and leafy greens daily for omega-3s (vegan algael oil DHA supplement if you’d like) for a super smart baby 😀
Incorporate calcium rich foods: kale, broccoli, collards, okra, oranges, figs or calcium-set tofu, fortified plant based milk, etc. daily
Get iodine from a dulse or kelp shaker, nori, Eden’s brand beans, or sea palm. Iodized salt is not the best source of iodine as concentrated sodium like that in salt + high sodium foods has been shown to increase blood pressure and may lead to preeclampsia.
Take a B12 supplement 2-6x / week if not already in your multi / fortified foods
Avoid seafood!!! Heavy metals cross placenta as they detox from mom’s body into baby while pregnant and breastfeeding. Mercury, antibiotics, and other additives and heavy metals in seafood and other animal products should be avoided.
Spend at least 20 minutes / day in nature if you can. Relax! Take it easy! Get some natural sunshine vitamin D or make sure it is in you multi or be sure to take a supplement 2000IU/ day should do the trick 🙂
Emphasize whole plant foods like veggies, whole grains, fruit, beans, seeds, and nuts and minimize processed foods like added sugars, processed oils, white and refined flours and flour products, and added sodium and salt.
Practice Intuition: what do you feel like eating? An entire watermelon? Fantastic! 3 whole heads of lettuce with an avocado?! Amazing. Our bodies are incredible. Meditate, listen to what it wants, stay calm, and have so much fun!
Feeding Vegan Kids. The Vegetarian Resource Group. http://www.vrg.org/nutshell/kids.htm. Practical information for parents of children from infancy through adolescence.
Vegetarian Nutrition for Teenagers. The Vegetarian Resource Group. Available at: http://www.vrg.org/nutshell/teen_veg.pdf. Brochure designed for teen vegetarians. Covers key nutrients, body weight issues, and simple snacks.
Raising Vegetarian Children. Vegetarian Nutrition Dietetic Practice Group. Available at:http://vegetariannutrition.net/vegetarian-kids/ Blog written by registered dietitians with suggestions for vegetarian families.
Teen FAQs. Vegetarian Resource Group. Available at: http://www.vrg.org/teen/. Questions and answers about nutrition, social situations, family issues, foods and cooking for vegetarian teens.
Vegetarian Teens. Vegetarian Nutrition Dietetic Practice Group. Available at: http://vegetariannutrition.net/vegetarian-teens/Blog written by registered dietitians with a focus on vegetarian teens.
Vegan Lunch Box Blog. Available at: http://veganlunchbox.blogspot.com/. Blog includes many ideas for healthy packed lunches for vegetarian and vegan children.
Look no further for your bomb-@$$ salad! This baby is so good. And medicinal. Here are just 5 reasons why this salad needs to GET IN YOUR BELLY:
1. Vitamin C + Iron Combo
Vitamin C is needed for peak absorption of plant based iron. So the vitamin C from the orange and lime in the dressing combined with all of these iron packed greens?! Watch out world, you’re blood is builllttt!
2. Bones of STEEL
Plant based sources of calcium: kale, collards, sesame seeds, oranges… they are all great sources! Throw them all together and you are left with nothing but a mineral dense delicious meal fit for a superhero.
3. Anti-inflammatory + Protein
Ginger is a powerful anti-inflammatory aid, shown to help not only with stomach issues, but migraines, arthritis, and any kind of ache or pain. It is truly a great go-to cure all.
4. Protein + Fiber Packed
Did you know that 50% of calories from green leafys is from protein? Plus, sesame seeds have more protein per weight than any other nut or seed. Protein and fiber are important to turn off hunger hormones. Plus healthy sources of fat (sesame, walnuts) help curb cravings a lot too. So this salad will get you shredded baby. Yes, shredded.
5. Simple, Fresh, Versatile
Make this dressing with whatever ingredients you have on hand. No sesame? Use cashews or hemp instead. Or whatever seed or nut you have on hand honestly. This is delicious with mint, basil, or dill instead of cilantro, and can be used as a dip, filling, or topping for any plant based burger, falafel ball, or, even throw a banana in and drink as a smoothie?! The sky is the limit. Enjoy 🙂
PS: I have a few spots open for one-on-one counseling with me! Click here to schedule a free consult with me to see if I am right for you 🙂
Split red lentils cook in just 10 minutes and are an awesome source of iron, protein, fiber, and disease fighting properties. And to me, they almost take like cheese! Ugh so GOOD! I make a different version of this soup at least every week lately. Broccoli and onions one day. Zucchini and mushrooms another. The ginger, turmeric though. So divine. Give this a try!
The Hero Pot
A large pot
1 red onion
2 garlic cloves
1 small chunk of ginger
1 tbsp ground or fresh turmeric
1 sweet potato
1 cup red lentils
~6 cups filtered water
~1/2 cup broccoli
~1/2 cup celery
~1/2 cup mushrooms
~1/2 cup peas
Lime and avocado to garnish
Prep ingredients: chop vegetables, mince garlic + ginger
Sautee onions and garlic in pot in 1/3 cup of water (keep a jug of water nearby to add as needed)
Add turmeric, lentils, sweet potato, and 5 cups of water and bring to boil for about 10 minutes
Turn down heat to simmer and add in rest of ingredients to simmer for about 15 minutes
So you wanna be a superhero? Me too. Let’s start with endurance. I’ve got the research, now all you have to do is put in the effort. Here’s my 11 tips:
1. Train
Think you have to keel over to improve your endurance? Think again. According to the ACE Personal Trainer Manual 5th edition, studies have shown that endurance improvement favored those who had performed more zone 1 training.
80% of training should be done at intensities where speech is comfortable (zone 1) and only about 10% of training should be performed at intensities above VT2 (zone 3, where blood lactate increases significantly).
It would make sense that this 80% zone 1 training should, for the most part, be performed relatively high in zone 1. So, if you are just getting into endurance activities like running, just getting started will improve your endurance. However, to really get your speed up and improve, get a little uncomfortable with the “talk test.” Can you sing comfortably while you are running? If you can, then you can definitely try to go a little faster. Get on those hills, and laugh fearlessly at your struggles!
2. Hydrate
Did you know that muscles are 70-75% water? That’s right! According to the Academy of Nutrition and Dietetic’s Complete Food and Nutrition Guide, muscle is only 15-20% protein, 5-7% fat, glycogen, and minerals.
Why is hydration important?
Temperature regulation
Blood volume + blood pressure
Keep organs, kidneys, cells, working optimally
Prevent dehydration
Things to consider:
Weather
Clothing
Your personal sweaty-ness
According to the American Counsel on Exercise (ACE):
~4 hours before the event, drink 3-4 cups of water + weigh yourself
> during the event: definitely varies, but drink about ½ cup water every 20 minute
after event drink about 2 cups of water for every pound that you lost during the event
IMPORTANT: Prevent depletion in electrolytes like sodium and potassium as those are necessary for muscle contraction and blood pressure regulation which, if low can cause cramping, twitching and even heart issues. These electrolytes may be excreted with sweat
In general, water alone should be fine to rehydrate, but if it is extra humid or you lose 3% or more body weight during the event I recommend a natural electrolyte beverage like coconut water and / or datorade.
Dateorade:
2 cups water
½ lime or lemon, juiced
2-3 dates
maybe a pinch of Himalayan salt or dulse flakes
Blend for about 1 minute. This provides natural sources of electrolytes, antioxidants and nutrients without the added colors, flavors, or refined sugars and is a great go-to beverage before, during, and after an event.
3. Carb Load Correctly
FACT: Activity that lasts longer than several hours depletes glycogen stores. Carbohydrates consumed during exercise helps endurance athletes maintain a fast pace; fat is used more efficiently for fuel as exercise continues. Protein is a very minor fuel source during endurance exercise.
PROTEIN: it is important for repairing tissues, making enzymes + hormones, transporting nutrients, making muscles contract, regulating water balance. However, if you don’t consume enough carbs for your high energy demands, the body will use protein for energy instead which is EXTREMELY COUNTERPRODUCTIVE TO YOUR PHYSICAL GOALS! Although protein may supply energy, extra amounts are not your best fuel. While carbs are stored in the muscle and liver as glycogen to be used for quick energy, excess protein is stored as fat, and not used for energy if you already consume enough calories. In general, protein should supply 10-35% of overall calorie intake which is met easily without powders or supplements in a balanced whole foods plant based diet. Since athletes usually eat more with a good appetite, they easily get the protein and nutrients they need. Protein requires more fluid in order to be metabolized because we need to excrete the toxic nitrogenous waste as urea so can lead to kidney issues, dehydration, cramping, and fatigue.
Energy need for endurance sports depends on body size, duration of activity, and overall effort. An elite athlete may need 4000-6000 calories daily, chosen from a high carbohydrate diet. Don’t worry about calculating your protein because if you are eating a balanced diet of whole grains, legumes, vegetables, and fruits, and are eating enough calories, the protein in these foods will add up to be enough protein.
7 days before the event:
Days 1-3 Moderate-CHO diet of around 55% of calories, in general, recommendations are 45-65% of calories should come from carbohydrates
Days 4-6 Increase to high carbohydrate diet of about 80% of calories
Dinner before the event: >80% calories from carbohydrates
4. Four Hours Out:
Simple balanced meal should be fine. Try to keep it around 500 calories and under to prevent fatigue and slow gastric emptying. If you are nervous it is ok to eat less and eat more simple carbs like fruit or fruit juice 1-2 hours before the event
5. Pre Workout
While what you eat pre-workout is very important, it is essential that the previous workout was properly recovered from and that we eat a healthy balanced diet with adequate calories and nutrients on a daily basis.
Day of the event: If in the morning, I recommend staying light with datorade or fruit juice beverage. Within 1-2 hours of event, The food eaten should be around 200-300 calories, high in carbohydrate to maximize blood glucose availability, and low in fat and fiber to minimize GI distress and facilitate gastric emptying, it should be moderate to low in protein, and known to be well tolerated by you. A go to for before, during, and after workouts.
6. During Event
During extended training sessions, lasting longer than 1 hour, and especially in extreme heat, cold or high altitude, exercisers should consume 30-60g CHO / hr of training to maintain blood glucose levels.
30-60 grams of carbs looks like:
1 large ripe banana
¼ cup raisins
5-6 dates.
7. Post Workout
Eat in abundance! It is counterproductive for endurance athletes to restrict. The best meals post workout include an abundance of carbohydrates accompanied by some protein. ACE recommends about 2.2 grams of carbs for each pound of body weight to be eaten within the first 30 minutes after exercise and then every 2 hours for 4-6 hours. A diet of whole plant foods consisting of vegetables, whole grains, legumes, and fruit that is sufficient in calories should provide adequate post-workout carbohydrates and protein.
8. Prevent Pain
Prevent oxidative stress and reduce cell damage and muscle pain with: Antioxidants
Antioxidant power aka the power to protect our cells from damage was significantly increased with banana beverage versus plain carbohydrate beverage
Cherry juice was shown to decrease perceived pain significantly in runners versus placebo cherry flavored drink
There are lots of studies out there on various plant foods, when choosing fuel to prevent pain, recover quickly I recommend whole plant foods
9. Improve Oxygen Utilization
Yes, Nitrates are components in plant foods like beets, spinach, celery, and arugula that can cause athletes to perform intensely with less oxygen needed. Crazy!
In a study with cyclists, beet juice compared to current juice improved oxygen utilization by a whopping 20% which is quite significant. Drinking beet juice is so powerful that it can bring someones high blood pressure down within 3 hours. Also, pharmaceutical companies use this concept for patients with chest pain to help with blood flow. These drugs are called nitroglycerines. You know another nitrate drug? It’s called Viagra and it certainly improves blood flow but you might as well just eat your vegetables.
How do nitrates work? Bacteria in our saliva convert it to nitric oxide. HOWEVER be sure to not use antibacterial mouth wash because this has been shown to deplete healthy mouth bacteria and therefore inhibit the conversion of nitrate to nitric oxide to allow us to oxygenate our blood.
10. Build Blood
Think you don’t need to eat your greens? Ever been to a smoothie joint that sold wheatgrass shots? One thing that wheatgrass juice is dense in is that dark green pigment called chlorophyll. Chlorophyll has been shown to increase hemoglobin in anemic rabbits. Hemoglobin is the component of blood that carries oxygen and as you can see is very similar to chlorophyll in dark leafy green vegetables. I recommend eating about 5 cups of leafy greens daily.
11. Adequate REST
Symptoms can be both physiological and emotional and are highly individualized.
Signs/ symptoms of overtraining:
decline in performance with continued training
sleep disturbances
weight loss
multiple colds / frequent sickness
irritability, restlessness, anxiousness
loss of motivation / vigor
lack of mental concentration / focus
lack of appreciation for things that are normally enjoyable
Best way to prevent overtraining is with periodization: alternate easy, moderate, and hard periods of training. Generally, one or two days of intense training should be followed by an equal number of easy training days. A week or two of hard training should be followed by a week or two of easier effort.
Today you learned
about hydration, the talk test, carbohydrate loading, what to eat pre, during, and post workout, how to prevent muscle soreness, how to increase oxygen utilization and how to build blood and prevent overtraining. Get out there and awaken your inner athlete! Give this video a thumbs up, leave your comments below, and remember. Deep down, you truly are a morning person. Wake up and live, Reines and shine!
Cherry Juice Study: G. Howatson, M. P. McHugh, J. A. Hill, J. Brouner, A. P. Jewell, K. A. van Someren, R. E. Shave, S. A. Howatson. Influence of tart cherry juice on indices of recovery following marathon running. Scand J Med Sci Sports. 2010 20(6):843 – 852.
Beet Juice Study: Bailey SJ, Winyard P, Vanhatalo A, et al. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Physiology. August 6, 2009. 107: 1144-1155.
Antibacterial Mouthwash and Nitric Oxide: Goconi M, Janasson E, Weitzberg E, et al. The increase in plasma nitrite after a dietary nitrate load is markedly attenuated by an antibacterial mouthwash. Elsevier. 2008. 2: 171-177.
Anemic Rabbits Study: Hughes JH, Latner AL. Chlorophyll and Hemoglobin Regeneration after Hemorrhage. Journal of Physiology. 1936. 612 (119) :338-395
Chlorophyll and Hemoglobin: Hughes JH, Latner AL. Chlorophyll and Hemoglobin Regeneration after Hemorrhage. Journal of Physiology. 1936. 612 (119) :338-395
RL Duyff. American Dietetic Association Complete Food and Nutrition Guide. Hoboken, NJ: John Wiley & Sons, 2006. Print.
Ahh hemp seeds! One of the most nutrient dense little foods out there. With anti-inflammatory omegas, packed with protein and iron. Look out world hemp milk is going to make a lean mean hulk outta you! 1 cup of this milk recipe has got about:
VITAMIN KATIE 