Category Archives: Nutrition

Acai Bowl Bliss

Acai bowl

Acai is a delicious tropical fruit which is all the buzz lately in the health and nutritional world. The sweet tasting and healthy nature of this purple and delicious fruit makes it a great option for those looking to enhance their diets with nutritional foods. Acai fruit is known to promote healthy skin, aid weight loss, improve cardiovascular health, reduce cancer risk and increase cell health. All in all it packs a strong punch of vitamins, antioxidants and minerals making it well-worth incorporating into your diet.

So you may be wondering, what is an “acai bowl” anyways?. When I first heard about it I imagined myself building a bowl out of tiny berries, but it actually isn’t a berry mosaic. An acai bowl is simply a blend of acai served in a bowl. You add into it your favorite toppings. The result is a thick and creamy ice cream like experience, but it is actually really great for you. If you are looking for a chilly treat this is a great way to satiate the sweet tooth without breaking your diet.

Acai bowls do require some clean up and prep, so this is more of a recipe to make when you have time to cook up a treat in the kitchen. But we can promise the work is worth it! Without further ado, let’s get onto those acai bowl instructions as promised.

How To Make an Acai Bowl

1. Start with an Acai smoothie

Whatever method you prefer to make an acai smoothie, go ahead and do so. You can buy smoothie packs or use the actual acai root to make a smoothie. For the purpose of speed, we recommend just using the smoothie packs to hurry up the process. For the smoothie you can add in your favorite ingredients to smoothies like bananas, coconut milk, yogurt, chia seeds, or whatever you want to enhance the flavour.

2. Get the perfect frosty texture
Either add more liquid or more substances to thicken or thin the smoothie’s texture. You want it to be thick enough to eat with a spoon! To thicken it you can add bananas or yogurt, and make sure not to overdo it with any of the liquids that you add to the smoothie. Make sure to add in ice or frozen berries to make it an extra refreshing treat!

3. Put It In A Bowl

Once the acai is thick enough, you’ll want to spoon it out into a bowl. You can put it into a cold bowl to help slow the melting process of the acai smoothing and add cold ingredients at the bottom to reduce the amount of surface area of the smoothie that is exposed to warmer temperatures. Pro Tip: You want to have you toppings ready before this process, so that your acai bowl doesn’t melt while you’re getting your topping ready.

4. Add your toppings

Finally you can add on all the toppings you want to personalize your acai bowl. Add on nuts, coconut flakes, chocolate, fruit, peanut butter or whatever may strike your fancy. Get creative! Try to add on something crunchy to add some nice texture into your acai bowl. It is like an ice-cream sundae without any of the guilt!



5 Easy Ways to make a Bag of Nuts Gourmet

Photo by DewFrame / CC BY

Photo by DewFrame / CC BY

Bags of peanuts, almonds, walnuts, etc are a quick, easy and healthy snack for any swimmer or athlete. It provides a huge calorie kick with healthy fats and fibers that can keep us full without overfilling our stomachs. The only problem with this perfect snack is that it can get really boring, really fast. The following are simple ingredients that you can add to a bag of nuts to make it a lot tastier. Keep in mind some of these ingredients could interact poorly with your stomach, so make sure to just test out with a little bit of the ingredient first to make sure you don’t end up with an upset stomach.

1. Sprinkle with Cayenne
If you love spicy food, cayenne is the perfect spice to add a bit of heat to any snack. It also just happens to be really good for you, and you can read about it here. Just add a sprinkle to your bag of nuts then shake it around. Make sure to not add too much, because a little bit of cayenne goes a long way. Start with just a pinch of cayenne then add more to match your spice preferences.

2. A Splash of Hot Sauce
This is another option for people who love spicy food. Hot sauce contains capsaicin (belonging to the genus Capsicum), a natural appetite suppressant. If you find yourself hungry during practices or workouts, this may be a great way to stave off the hunger pangs. Just add a dash or two to bag of nuts then shake it around. Make sure not to overdo it, because hot sauce is also high in sodium. Just a dash or two is enough to pump of the flavor of any type of nut.

3. Roast in Olive Oil
Olive oil contains healthy fatty acids along with hormones that help promote brain cell health. You can roast the nuts in olive oil before putting them into the bag. Make sure that you let the nuts cool before putting them into the bag, so you don’t end up melting the plastic! Or you can just drizzle some olive oil on top of the nuts before putting them into the bag. Make sure not to overdo it, because a little bit of olive oil has a lot of calories and fat.

4. Add Wasabi Peas
If you love wasabi (the green hot paste that comes on the side of sushi) you’ll just love wasabi peas. These little crunchy snacks are high in calories and fiber. Just add a small handful of wasabi into your bag of nuts to add a bit of heat and extra flavor. Make sure not to overdo it, because wasabi peas can have a lot of extra sugar and salt.

5. Drizzle with Buckwheat Honey
Honey is obviously a sticky ingredient, but if you have a sweet tooth it is a healthy way to satiate your sugar lust before a workout. Due to the stickiness it may be wise to pack a napkin with your snack. Buckwheat honey provides sugar and antioxidants to help energize and maintain your body, and just FYI, buckwheat honey tends to be better for you than lighter honeys. Just drizzle a tablespoon or less of buckwheat honey evenly over the nuts in a bowl. Mix it with a spoon until the honey evenly covers the nuts. Then put the nuts in the bag for a sweet snack on the go.

Whey Protein: 3 Benefits for Hardcore Swimmers

After a strenuous swimming session, your body is starving for nutrients. You probably have an aching, gnawing hunger in your stomach, and nothing but good eats on your mind. This is totally normal! However, satisfying this growling beast is harder than simply grabbing a cheeseburger from McDonalds. You need something good for you – something that will fuel your body while feeding your muscles and restoring functional calories. It also helps if your prospective meal is delicious!

Ask any hardcore athlete about nutrition and the one thing they agree on is protein after swimming or any other arduous training session is beneficial. So here are 3 benefits of Whey Protein for Hardcore Swimmers:

1. Whey Protein builds lean body mass.

Most swimmers bodies are compact and lean with condensed muscles that glide effortlessly through the water. Whey Protein sends bioactive peptides and useful amino acids to fatigued muscles, building them back up to be stronger and better than they were previously.

2. Whey Protein feeds your hunger.

Remember what we said about being ravenously hungry after a sweat-drenched workout? Whey Protein can help this! Protein is exactly what your body needs to stop hunger and completely satisfy any niggling cravings you might have incurred during training. You will feel fuller for longer simply by adding Whey Protein to a healthy shake after a rigorous swimming session.

3. Whey Protein comes in a variety of awesome flavors

Personally, we think Whey Protein tastes tons better when chocolate or strawberry have been added for a kick of awesome flavor. However, there is also a plain powder that is perfect sprinkled over or within your favorite foods. You can add a kick of protein to almost anything – but if you’re a flavor-enthusiast, look for different selections that tantalize your taste-buds while providing those aforementioned benefits.