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Nutrition Showdown: Coconut Water V. Plain Water

Coconut water, not to be confused with coconut milk (the milky-white liquid made from coconut meat), is the clear fluid from young, still-green coconuts. Coconut water was first marketed as a miracle drink able to fight viruses, kidney disease, and other ailments such as osteoporosis. The beverage claims to keep you better hydrated and be more beneficial than plain water. Global sales are hundreds of thousands per year and most consumers believe that the beverage has a wide variety of health benefits. It’s important for consumers to know that the drink’s marketers have sharply scaled back their claims.

The minerals found in coconut water prompted the early claims of curative power; however, the quantities of these minerals are quite modest and widely found in other foods. As an example, one banana has 422 milligrams of potassium, compared with 660 milligrams in an average container of coconut water. Coconut water’s big three minerals are potassium (19 percent of the daily recommended intake), calcium (4 percent) and magnesium (4 percent).

Vita Coco, a leading brand, once boasted that it had 15 times the electrolytes —sodium and potassium that are lost in sweat — in sports drinks. In 2011, a class-action lawsuit stated that some of the mineral contents on its packages were exaggerated. Vita Coco agreed to stop saying that it rehydrated better than sports drinks.

Coconut water’s biggest rival is plain old water. How do they compare? There is little research looking at the impact coconut water has on rehydration. And while scientific research findings vary, water looks just fine for most people. A study from 2012 (funded by Vita Coco) in the Journal of the International Society of Sports Nutrition found that neither coconut water nor sports drinks were better than water in hydrating young men after an hour long exercise bout.

In terms of hydration, plain water, coconut water, and sports drinks, when consumed in adequate quantities, are all comparable. For enhancing water absorption, there is little physiological basis for consuming drinks with added sodium if your diet contains adequate sodium. To stay truly hydrated, you need to drink a larger volume of coconut water compared to regular water.

For the majority of us who are trying to lose or maintain our weight and work out for 60 minutes or less under normal conditions (i.e., not in extreme heat and humidity), water remains the smartest, and most affordable, hydration choice. For those exercising vigorously for more than one hour or in extremely hot conditions, sipping on coconut water or a sports drink may promote fluid retention during exercise.

Recipe Of The Week: Asparagus Pea Pasta Bowl

INGREDIENTS

  • 2 cups uncooked bow tie pasta
  • 2 tablespoons unsalted butter, divided
  • 1/2 medium onion, chopped
  • 1 clove garlic, minced
  • 2 cups bite-sized fresh asparagus pieces (about 12 stalks total, with ends chopped and discarded)
  • 1 cup frozen green peas
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper

DIRECTIONS

  1. Cook pasta according to package directions (try whole wheat).
  2. While the pasta is cooking, heat a large pan over medium heat. Add butter, onion and garlic, and cook until onions are soft, about 3-4 minutes. Add the asparagus to the pan and cook for another 2 minutes. Add peas to the pan and cook for another 2 minutes. Set aside.
  3. Drain the cooked pasta and add to the pan with vegetable mixture. Add feta, dill, lemon juice, salt and pepper to the pan. Toss until well combined.
  4. Portion into a 1 1/2 cup serving size, and serve. For extra protein or to increase calories, try adding grilled chicken to the mix.

NUTRITION INFORMATION

SERVES: 4 | SERVING SIZE: 1 1/2 CUPS

Per serving: Calories: 359; Fat: 9g; Sodium: 251mg; Carbohydrate: 59g; Fiber: 6g; Sugar: 5g; Protein: 13g

Original recipe from Hello Healthy: https://blog.myfitnesspal.com

Recipe Of The Week: Spiced Chicken With Grilled Peach Salsa

SERVES 4 (SERVING SIZE: 1 CHICKEN BREAST AND 1/2 CUP SALSA)

INGREDIENTS

  • 1 1/2 teaspoons cumin seeds
  • 1 1/2 teaspoons fennel seeds
  • 1 1/2 teaspoons coriander seeds
  • 1 1/2 teaspoons grated lime rind
  • 1/4 cup fresh lime juice, divided
  • 4 teaspoons honey, divided
  • 3/4 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • Cooking spray
  • 3 peaches, pitted and quartered
  • 1/2 cup chopped fresh cilantro
  • 1 tablespoon extra-virgin olive oil
  • 2 large purple scallions or spring onions, thinly sliced
  • Lime wedges (optional)

PREPARATION

  1. Place first 3 ingredients in a small skillet over medium heat; toast, shaking the pan occasionally, for 2 minutes or until fragrant. Remove from heat; coarsely grind spices using a mortar and pestle or spice grinder.
  2. Combine 2 teaspoons spice mixture, lime rind, 2 tablespoons juice, 2 teaspoons honey, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl. Add chicken; toss to coat. Let stand 10 minutes.
  3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken; cook 12 minutes or until a thermometer registers 155°, turning once. Transfer chicken to a plate; let stand 5 minutes. Thinly slice each chicken breast across the grain.
  4. Recoat pan with cooking spray. Add peaches; grill 3 minutes, turning once to mark the cut sides. Transfer peaches to a cutting board; coarsely chop. Transfer peaches and their juices to a large bowl. Add remaining 1 teaspoon spice mixture, remaining 2 tablespoons lime juice, remaining 2 teaspoons honey, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, cilantro, olive oil, and scallions. Serve chicken with salsa and lime wedges, if desired.

NUTRITIONAL INFORMATION

Per serving: Calories 299

Fat 8.1 g; Protein 36 g; Carbohydrate 22 g; Fiber 3 g

Original recipe from CookingLight.com

Breakfast Basics: What You Should Eat And Why

Everyone has heard that breakfast is the most important meal of the day; however, many become confused about what they should be eating. It has been shown that those who regularly consume a healthy breakfast are more likely to maintain a healthy weight and normal cholesterol levels.

After our nights rest, our metabolism has dropped and our body begins to conserve its energy. Breakfast allows our body to jumpstart our metabolism and restores our glucose levels for the day’s activities. Both our muscles and our brain utilize glucose in order to have ideal sharpness, concentration, and energy.

In addition, it is important to ensure that protein is included in our breakfast foods in order to feel satisfied throughout the day. The daily recommendation of protein is .8g/kg (of body weight) for the average individual in accordance with the RDA; and 1.2-1.4g/kg for endurance athletes according to the ACSM.

There are numerous sources of protein that are often overlooked, so below are a list of suggestions that are quick and easy but will also help maintain that waistline.

BREAKFAST IDEAS

  • *1-4oz serving of 2% cottage cheese PLUS – 102 calories | 15.5 g of protein
  • 1 slice of pineapple – 28 calories | .2 g of protein
  • 1 medium peach – 38 calories | .9 g of protein
  • ½ cup of strawberries – 27 calories | .6 g of protein
  • *1 hardboiled egg – 78 calories | 6.3 g of protein
  • 1 slice of whole wheat bread – 60 calories | 4 g of protein
  • 1 pat of unsalted butter – 36 calories | 0 g of protein
  • *2 egg whites – 34 calories | 7.2 g of protein
  • 1 english muffin, multigrain – 100 calories | 4 g of protein
  • hot sauce OR – 0 calories | 0 g of protein
  • 1 tablespoon of salsa – 8 calories | 0 g of protein
  • *1 Greek yogurt – 120 calories | 14 g of protein
  • 1/4 cup of granola – 95 calories | 3 g of protein
  • *1 tablespoon of smooth peanut butter – 4 calories | 4 g of protein
  • 1/2 banana – 45 calories | 1 g of protein
  • 1 slice of whole wheat bread – 60 calories | 4 g of protein

Recipe Of The Week: Barley Salad With Chicken And Corn

PREP TIME: 20 MINS
TOTAL TIME: 45 MINS
SERVINGS: 4
CALORIES PER SERVING: 385
CARBOHYDRATES: 33 G
FATS: 15 G
PROTEIN: 32 G

INGREDIENTS:

  • Coarse salt and ground pepper
  • 1 cup barley
  • 2 bunches scallions, cut into thirds crosswise and white ends halved
  • 2 1/2 cups fresh corn kernels (from 3 ears corn) or frozen corn
  • 3 tablespoons extra-virgin olive oil
  • 1 pint grape tomatoes, halved
  • 1/4 cup fresh parsley leaves
  • 12 ounces cooked chicken breast, shredded
  • 1 tablespoon plus 2 teaspoons fresh lime juice
  • 5 ounces baby spinach

DIRECTIONS:

  1. In a medium pot of boiling salted water, cook barley according to package instructions. Drain and let cool.
  2. Meanwhile, preheat oven to 450 degrees. Place scallions and corn on a rimmed baking sheet. Toss with 1 tablespoon oil and season with salt and pepper. Roast until vegetables are tender, about 25 minutes, stirring halfway through.
  3. In a large bowl, combine barley, roasted vegetables, tomatoes, parsley, cooked chicken, 1 tablespoon oil, and 1 tablespoon lime juice; season with salt and pepper. In a medium bowl, toss spinach with 1 tablespoon oil and 2 teaspoons lime juice; season with salt and pepper. Serve spinach with chicken-barley mixture.

Recipe adapted from marthastewart.com

BOSU FOR BREAKFAST! … Wait, What’s A BOSU?

Bosu For Breakfast

An acronym for “Both Sides Up,” BOSU Balance Trainers or BOSU Balls are a piece of fitness equipment which adds an element of instability to exercises. The idea behind the ball is that it is strengthening key stabilizing muscles and creating a stronger foundation for all movement. Movements can be performed on the dome or the platform, as well as, in a standing, seated, kneeling, or lying position.

In this class, exercises are going to be performed both utilizing the BOSU and on the ground. Participants will perform both standing exercises and some on the floor. Any exercise can be modified for either a higher or lower intensity, or modified from the BOSU to the floor.

HURRY! SPOTS ARE LIMITED! SIGN UP TO RESERVE YOUR SPOT IN LOUISE’S BOSU FOR BREAKFAST CLASS! A FREE TRIAL CLASS WILL BE OFFERED ON FRIDAY, AUGUST 7.

Recipe Of The Week: Fiesta Bean Salad

THIS DISH IS ANTIOXIDANT RICH, FULL OF HEART HEALTHY FATS, CLEAN, AND HIGH IN FIBER WHICH KEEPS YOU FULL AND SATISFIED. THIS SERVES FOUR AS A MAIN DISH, BUT IF YOU PREFER TO SERVE AS A SIDE DISH, THEN IT WOULD EASILY SERVE 8.

Servings: 4
Size: little over 1 cup
Calories: 335
Fat: 11.5 g
Carbs: 47 g
Fiber: 15.5 g
Protein: 14 g
Sugar: 0.4 g
Sodium: 481.6 mg

Ingredients

  • 2 cloves garlic, minced
  • 3 tbsp fresh lime juice
  • 1 tbsp extra virgin olive
  • 1 tsp cumin
  • pinch crushed red pepper flakes
  • 1/2 teaspoon salt
  • 15 oz can black beans, rinsed and drained
  • 1 cup canned chickpeas, rinsed and drained
  • 1 cup cherry tomatoes, halved
  • 1/4 cup minced red onion, finely diced
  • 1/4 cup cilantro, chopped
  • 1 medium avocado, diced

Directions

  1. In a large bowl, combine the garlic, lime juice, oil, cumin, crushed red pepper, and salt.
  2. Add the black beans, chickpeas, tomato, onion and cilantro; mix well.
  3. When ready to eat, gently mix in avocado and serve right away.

Original recipe from Skinnytaste.com

Recipe Of The Week: Banana – Sweetened Bran Muffins

BAKE A BATCH OF THESE DELICIOUS BANANA BRAN MUFFINS AS A HEALTHY BREAKFAST OPTION FOR YOUR FAMILY. THEY’RE SWEETENED ONLY WITH RIPE BANANAS AND APPLESAUCE, SO YOU CAN ENJOY A TREAT LOW IN ADDED SUGAR!

Ingredients

  • 1/2 teaspoon cooking oil
  • 1 2/3 cups bran (wheat or oat)
  • 2 teaspoons baking powder
  • 1 1/2 teaspoons cinnamon
  • 3 medium very ripe bananas, mashed
  • 1/2 cup unsweetened applesauce
  • 1/2 cup low-fat plain Greek yogurt
  • 2 large eggs
  • 1 teaspoon vanilla extract

Directions

  1. Preheat oven to 375 degrees F. Lightly grease a 12-cup muffin tin with 1/2 teaspoon cooking oil.
  2. In a medium bowl, whisk together dry ingredients, including oat bran, baking powder and cinnamon; set aside.
  3. In a large bowl, mix the wet ingredients, including mashed banana, applesauce, Greek yogurt, eggs and vanilla together until well combined and smooth.
  4. Add wet ingredients to dry ingredients, and mix until just combined.
  5. Divide batter evenly into 12 muffin cups (about ¼ cup mix per muffin cup), and bake 20 minutes or until toothpick inserted into center comes out clean. Transfer to a wire rack to cool for 10 minutes, then remove muffins from tin and place on wire rack to cool completely.
  6. Muffins are best served warm with your favorite spread. Feel free to add in chocolate chips, berries or nuts to the batter!

Nutrition Information

Serves: 4, Serving Size: 3 muffins

Per serving: Calories: 258; Total Fat: 6g; Carbohydrate: 57g; Dietary Fiber: 9g; Sugar: 19g; Protein: 12g