Tag: diet

Liv – Fashion, Beauty & Lifestyle Blogger

Liv – Fashion, Beauty & Lifestyle Blogger

If you form a first impression of Liv Micheli by looking at her website, Liv For Luxury, you might get her all wrong. While she is a NYC-based fashion, beauty, and lifestyle blogger, she’s not the type of girl that only goes for the most […]

Mini Blueberry Cashew Cheesecakes

Mini Blueberry Cashew Cheesecakes

After reading the title, I know that some of you are probably thinking, “Uhhh. I don’t know about these. I don’t know how much cashews can really taste like cheesecake…” You’d be surprised. I’ve made these bad boys for about a dozen people now, asking […]

Date Sweetened Ketchup

Date Sweetened Ketchup

I’m Canadian, so it’s pretty much a given in that I LOVE ketchup. When I moved down to Oregon from Saskatchewan, I had so many people say to me, “Wow! You put ketchup on everything!” While that’s a slight exaggeration, it is by far my favorite condiment.

Have you ever looked at the ingredient list on a bottle of store-bought ketchup? High fructose corn syrup, corn syrup, sucralose, sugar, torula yeast, natural flavoring… First of all, what the hell is the difference between high fructose corn syrup and regular corn syrup? Why do they need both? Sucralose, the food industry’s way of stamping “reduced sugar” or “sugar-free” on labels. It’s an artificial sweetener meaning they made it in a lab. Why use artificial sweeteners when there are perfectly good natural ones? Sugar = white refined. Torula yeast. Huh?! Natural Flavoring. Why not make a product that doesn’t need to have flavor added and is packed with delicious flavor from the original ingredients?

When I started to read labels and pay attention to the food I was eating, I was shocked at how little I knew about the ingredients. But…I knew damn well I wasn’t giving up ketchup so I had to find a solution. I sweeten tons of other stuff with dates so figured it might work in ketchup too.

So here you go, a totally natural ketchup with half the sodium and sugar as regular ketchup with ingredients that you know and can pronounce. Plus, it’s just in time for all my ketchup loving Canadians to celebrate with at their Canada Day barbecues!

Let me know how you liked this recipe by leaving me a comment and rating it below!

Homemade Date Sweetened Ketchup

: 2.5 cups
: 5 min
: 30 min
: 35 min
: easy

NUTRITION FACTS: (per 1 tbsp) Calories: 12 Total Fat: 0 Saturated Fat: 0g Polyunsaturated Fat: 0g Monounsaturated Fat: 0g Cholesterol: 0mg Sodium: 85mg Potassium: 57mg Total Carbohydrates: 3g Dietary Fiber: 0.5g Sugars: 2.25g Protein: 0.3g

Ingredients
  • 1/2 cup chopped, pitted dates
  • 1 - 6oz can tomato paste
  • 1 - 14oz can diced tomatoes
  • 2 tbsp apple cider vinegar
  • 1/2 cup water
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp salt
  • 1/4 tsp cayenne pepper
  • 1/4 tsp all-spice
Directions
  • Step 1 Add all ingredients to a small saucepan
  • Step 2 Cook on medium heat until it starts bubbling.
  • Step 3 Turn to simmer and cook another 15 minutes, covered.
  • Step 4 Pour mixture into blender and puree until smooth. (Caution: lid can be hot!)
  • Step 5 Pour back into pot and put back on low heat for 10 minutes, covered.
  • Step 6 Store in fridge for up to 3 weeks, or in the freezer for 2 months.

 

  

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Vanilla Coconut Cashew Ice Cream

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Blueberry Chia Smoothie

Blueberry Chia Smoothie

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Fueling For Your Metabolism

Fueling For Your Metabolism

Your metabolism is super freakin’ awesome, it provides you with the energy you need to function. You wouldn’t be able to get out of bed in the morning, go for your afternoon run, or sit and watch TV without it. Basically, when you eat food, your body converts the calories in that food into energy.

But sometimes, it might seem like your metabolism isn’t working in your favor. Whether you’re gaining weight, losing weight, or have a lack of energy while working out, you may not be fueling your body correctly. This could mean you’re eating too much, too little, or not the right kinds of foods.

As a professional athlete, understanding the root of problems was always the priority for me so that I could treat the cause, not the symptom. Understanding how your metabolism works may help you better understand if you can improve your eating habits.

Your Metabolism is a Balancing Act

As you can see from the infographic above, your metabolism is constantly doing a balancing act between:

  1. Breaking compounds down – to supply energy so you can breathe, your heart can beat, you can walk and run, and so your body can build compounds back up
  2. Building compounds back up – this means building and repairing cells, building up and storing energy in tissues: muscle, fat, etc. so that you would have energy to use for vital functionality if you were ever unable to eat

The Two Parts of Metabolism

  1. Basal Metabolic Rate (BMR) – aka: the energy for the vital life functions. It’s the number of calories you’d burn if you just sat on your ass all day long (from things like breathing, circulating blood, adjusting hormone levels, etc.)
  2. Active Metabolic Rate (AMR) – aka: the daily energy output. It’s the number of calories you burn from things like walking, running, standing, cooking dinner, etc.

So basically:

BMR + AMR = Calories Required to Replenish Your Energy Output

So How Much Food Should I Eat?

Let’s take me for example. If my goal was to stay at the same weight I’m at now, but make sure I’m fueling myself correctly (meaning not over eating, but not under eating either), this is how much food I’d have to eat in a day based on my age (28), height (5’9”), weight (139lbs) and gender.

  • My BMR = 1,445 calories/day
  • My AMR = 639 calories/day (based on medium activity level)
  • BMR + AMR = 2,084 calories/day*

*I did a rough estimate of BMR & AMR so it’s not 100% accurate. But for the sake of the example, just humor me.

So basically, if I ate more than this I would have “excess energy” that my body would then use to repair my cells, build up muscle and other tissue, or store for later use. If I ate less than this, it would start burning stored energy (fat, muscle tissue) so that I could function.

If my goal is to sustain myself to be able to get through my daily workouts and life without the mid-afternoon crash, I would probably want to look at getting in an extra snack.

4 Things that Affect your Metabolism

These are some things that can contribute to a faster metabolism and may therefore factor into lifestyle decisions:

  1. Muscle Mass – Muscle tissue breaks down old protein and constructs new protein in your muscles. This takes energy to do, therefore it increases your metabolism. Typically the leaner you are, the faster your metabolism.
  2. Protein Intake – it takes more energy to digest than carbohydrates or fats and therefore, can increase your metabolism. Plus, it helps build muscle!
  3. Fiber Intake – like protein, fibrous foods take longer to break down and therefore, cause your body to work harder. Things like whole grain oats, bran cereals, beans, fruits and vegetables are all great sources of fiber.
  4. Exercise – obviously the more you move, the more calories you’re going to burn.

Your Current Lifestyle

So if you’re unhappy with your current weight, don’t have enough energy to get through your workouts, or always get an afternoon crash, take a look at your current diet and daily lifestyle. Are you eating too little or too much food? What is your activity level? Are you providing yourself with the right kind of fuel?

And if this is all just way over your head and you need something simple, I typically follow this rule: Eat when you’re really, truly hungry, and stop when you’re full.

 

Sources

  • http://kidshealth.org/en/parents/metabolism.html
  • https://www.khanacademy.org/test-prep/mcat/biomolecules/hormonal-regulation/v/overview-of-metabolism-anabolism-and-catabolism
  • http://kidshealth.org/en/teens/metabolism.html
  • http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
  • http://www.news-medical.net/life-sciences/What-is-Metabolism.aspx
  • http://www.livestrong.com/article/258368-how-to-raise-your-thermogenic-basal-metabolic-rate/
“What’s Next?”

“What’s Next?”

The number one question I got asked when I announced my retirement from track and field: “What’s next?” I couldn’t answer it because I didn’t know. But three things I did know for certain: I could never do something I didn’t love. I want the […]