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Pumpkin Protein Pancakes

18 November, 2015 0 comments Leave a comment

Recipe by: Jason Riey

Yes, it is November and pumpkin season is in full effect! Living in Florida, you really don’t get a chance to enjoy the sights and smells of a cool fall day like everyone up north. Autumn comes to us Sunshine State residents in the realm of food. When we see pumpkin lattes, we know fall has officially arrived.

In developing this recipe, we used all organic ingredients and limited the unnecessary junk so that you could enjoy the taste of fall without the guilt. So whether your looking for a post-workout reward, a healthy breakfast option or a late night snack, you won’t want to miss out on these. So grab some Elementz Whey protein from our online store and fuel up my friends.

Pumpkin Protein Pancakes by Jason Riley

Prep Time:              10 min

Cooking Time:        5 min

Yields:                     8 small pancakes

 

Dry Ingredients:

  • 1 cup Organic Oat Flour
  • 1/3 Cup Elementz Grass Fed Vanilla Whey Protein
  • 1 T Baking Powder
  • 1 tsp Ground Cinnamon
  • ½ tsp Vanilla Powder
  • ½ tsp Ground Nutmeg
  • ½ tsp Himalayan Sea Salt

 

Wet Ingredients:

  • 2 Organic Free-Range Eggs
  • ¼ cup Plain Greek Yogurt (Noosa or Greek Gods)
  • ¼ cup Organic Pumpkin Puree
  • 2/3 cup Filtered Water
  • 1 tsp Walnut extract
  • 3 T Organic Coconut Oil
  • 1 T Organic Maple Syrup

 

Directions:

  1. Combine all dry ingredients into a bowl and mix well
  2. Combine all liquid ingredients into a separate bowl except the coconut oil and mix well. Heat the coconut oil slightly and mix with wet ingredients to prevent any oil clumping in the recipe. To make a fluffier version of these pancakes, you can also separate the egg yolks and egg whites and beat the egg whites until soft peaks start to form.
  3. Combine the liquid ingredients into the dry ingredients and combine just until mixed. Do not over mix.
  4. Heat skillet at 375 degrees and cook for 2-3 minutes or until bubbles form on the top of the pancakes and flip.
  5. Serve and enjoy with some fresh fruit, almond or peanut butter or some good old fashion organic maple syrup.
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5 REASONS ATHLETES SHOULD EAT SWEET POTATOES

09 November, 2015 0 comments Leave a comment

By: Jason Riley

  • They contain up to 100% of your daily vitamin A intake
  • Rich in fiber and help provide steady energy for prolonged periods of time
  • Positively impact your immune system
  • Anti-inflammatory food which can directly affect non-contact injuries
  • Play an essential role in athletes fueling strategies

Not only do they taste sweet as pie, but they provide some amazing health benefits to athletes. Sweet potatoes are a very potent fueling option for athletes to consume, regardless of sport. They are rich in slow digesting carbohydrates, which will provide a steady energy state over a long period of time. The bright orange color displays its rich beta-carotene content, and sweet potatoes supply the body with fiber, vitamin A, vitamin C and even Vitamin B.

When describing other potential performance benefits, other exotic fruits and vegetables often steal sweet potatoes thunder. However, a large sweet potato can contain up to 100% of the daily intake of vitamin A, and are therefore one of the best foods to consume for vitamin A. Vitamin A found in fruits and vegetables is considered “pro-vitamin A”, and must be converted by the human body into the usable form of Vitamin A. Vitamin A is an antioxidant powerhouse and plays a vital role in bone growth, immune system health, and helps the skin and mucus membranes effectively repel bacteria and viruses. It is also critical in maintaining healthy eyesight. Some other sources of beta-carotene are carrots, spinach, kale, cantaloupe, pumpkin and butternut squash.

Among the other performance enhancing benefits of sweet potatoes are their anti-inflammatory properties and blood sugar regulating properties. In recent years, it has become increasingly clear that chronic inflammation is the root cause of many disease states as well as many non-contact injuries in sports. Inflammation is one of the cornerstones of the bodies healing processes, as seen in many injury states with redness, swelling and pain. These symptoms are the body’s way of flooding the site with more nourishment and more immune activity. Stress, too much exercise, injury states, poor food choices and exposure to environmental toxins can all create inflammation within the body, and if not rectified, will wreck havoc with your health and performance.

Carbohydrate foods also influence this inflammatory process. You can control inflammation by keeping blood sugar levels low and stable. Education on how foods impact the inflammatory process is the best strategy for containing it and reducing non-contact injuries and disease states. Eating less processed foods, breads, white potatoes, pastries, sweetened drinks and by avoiding fast foods and products made with high fructose corn syrup we can keep inflammation at bay.

The glycemic index measures how quickly certain foods release carbohydrates into the body. High glycemic foods cause blood sugar levels to spike, while low glycemic foods release glucose slowly into the bloodstream. A surprising fact about sweet potatoes is their ability to help regulate blood sugar levels. Research has confirmed that sweet potato extract can increase blood levels of adiponectin, a protein hormone produced by your fat cells, which regulates the way your body metabolize’s and even lower’s insulin levels. The truth is, carbohydrates play an essential role in an athletes fueling strategy because they are a key source of energy and provide the glucose necessary to replace the glycogen lost during training and competition. So if your looking for a super-food that you may have overlooked, try giving sweet potatoes another shot in your fueling strategy for performance and quality of life measures.

Here are 3 ways that you can enjoy this nutritious food in your meal plans:

 Baked Sweet Potatoes                             Sweet Potatoes with                                     Baked Sweet Potatoes                            with Rosemary & Garlic                        Fried / Scrambled Eggs                               with Greek Yogurt & Chives   

Baked Sweet Potatoes with Rosemary and Garlic                 Sweet Potato Hash with Fried Eggs                   Baked Sweet Potato with Goat Cheese and Chives

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Breast Cancer Prevention - Healthy food choices

22 October, 2013 0 comments Leave a comment

     

     Breast Cancer awareness month is now upon us, so we at Elementz Nutrition believe it is important to inform our readers about the severity and prevalence of this disease, and the widespread pain and grief that is causes within our society.  Breast cancer has reached widespread proportions.  According to the American Cancer Society, breast cancer affects nearly 1 woman every 3 minutes in the United States (or 1 in 8 women).  It continues to affect women under the age of 45 at an alarming rate of almost a 12% increase every year.  

     Breast cancer can be a culmination of many different factors; genetics, diet, environmental and lifestyle.  Balancing a healthy lifestyle with healthy nutritional choices is the key to many different cancer preventions.  What we have to realize, is that symptoms present themselves within the body because of underlying deficiencies.  For example, you wouldn’t paint green leaves on a dying plant and say that the plant is now cured.  Understanding some root causes of disease is paramount to understanding how we can help to control the diseases that present themselves in our lives.  Lets review some of the risk factors and how we can potentially eliminate or reduce the risk.  

     In 2008, the Environmental Working Group (EWG) research detected 287 chemicals in the umbilical cord blood of newborns. Of that total, 180 are known to cause cancer in humans or animals, 217 are toxic to the brain and nervous system and 208 cause birth defects or abnormal development.  According to the EPA, it has been estimated that the human body is exposed to over 70,000 different toxins and chemicals in the environment, and each year an additional 1,000 chemicals are continuing to be produced.  Therefore, it is our belief that there needs to be resources to help people eliminate these toxins from the body as well as provide people with the nutritional education to help defend against cancer formation.  

Make sure your diet includes these items, in future articles we will look deeper into supplementation and detoxification:

     We must understand that whole foods contain vast amounts of vitamins and minerals that work in synergy to optimize balance within the body.  When looking at these items, we must also realize there is a synergistic effect of using more than one of these suggestions at a time:

  1. Alkalize your body – A loss of equilibrium in the body causes a disruption in the acid / base balance within the body.  A healthy pH balance – the ratio of alkalinity to acidity in the body – is crucial to being cancer-free.  Cancer thrives in acidic environments, but is unable to survive in alkaline environments

    1. Consume plant based foods - cruciferous vegetables lower levels of estrogen which has a substantial role in tumor growth

      1. Broccoli, cauliflower, kale, brussel sprouts and collards

  1. Minerals – Science has proven that more than 80% of the causes of cancers are associated with deficiencies in trace minerals.  Trace minerals act as catalysts for 100’s of enzymatic reactions within the body.  They help your body produce neurotransmitters, hormones, aid in digestion and other bodily functions.

     Trace minerals are essential for good health.  Due to poor farming techniques and pesticide use, minerals are no longer prevalent in many of the foods that we consume on a daily basis.  Therefore, we believe a trace mineral supplement is vital to health, well-being as well as performance.  Several studies identify that selenium supplementation possesses definite anti-cancer characteristics.  Selenium can disrupt cancer development by acting as an antioxidant, an enzyme nourisher, and as an immune system booster.  Zinc is another mineral that is utilized in 100’s of enzymatic reactions and has been shown to have an immune boosting effect on the body.

      Food Sources of Selenium                     Food Sources of Zinc

Brewers yeast

Garlic

Oysters

Whole grain oats

Apple cider vinegar

Almonds

Ginger Root

Cinnamon

Whole grain oats

Kidney beans

Walnuts

Almonds

  1. Vitamin D – over 1/3 of the population is deficient in Vitamin D.  According to Science Daily, vitamin D can protect woman from breast cancer by stimulating a protein that prevents breast cancer cells from growing.  Vitamin D has other roles as well, including neuromuscular and immune functions as well as a reduction in inflammation.  

         Food Sources of Vitamin D

Cod liver oil

Egg Yolks

Salmon

Grass-fed cows milk

  1. Vitamin C – According to Thomas Levy, M.D. “Vitamin C is the single most important nutrient substance for the body.  Just as dehydration requires water, poor electron flow – a primary characteristic of the diseased state – requires vitamin C.” Please see study below, which shows the powerful effects of vitamin C in the war on disease states.

http://www.cmaj.ca/content/174/7/937.full.pdf+html

        Food Sources of Vitamin C

Red Peppers

Guavas

Kale

Citrus Fruits

Parsley

Spinach

  1. Drink Green tea – Tea is one of the oldest and most popular drinks consumed throughout the world.   Tea contains polyphenol compounds, catechins and antioxidants that have been shown to have cancer preventative effects.   The EGCG in green tea has significant free radical scavenging activity and can protect cells from reactive oxygen species (ROS), which can cause DNA damage within cells (1).  Green tea has also been shown to activate detoxification enzymes, which can help protect against cancer cell development.

References:

  1. Steele VE, Kelloff GJ, Balentine D, et al. Comparative chemopreventive mechanisms of green tea, black tea and selected polyphenol extracts measured by in vitro bioassays. Carcinogenesis2000; 21(1):63–67.


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Performance is a Choice: Nutrition

08 August, 2012 0 comments Leave a comment

 How important is nutrition in attaining peak performance? We asked a few pro athletes to give us their take on it.

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Performance is a Choice: Basketball

03 August, 2012 0 comments Leave a comment

Some of the greatest athletes inthe game make everything look effortless.  We have all watched the likes of Michael Jordan, Dwayne Wade, Russell Westbrookand LeBron James, and been in awe of their on-court movements.  Their ability to change direction, close down lanes, create positive first steps, and their hang time helped place them in the category of elite NBA players.  When trying to maximize on-court movements, what makes them so special?

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Let's Talk Nutrition: Jason Riley

12 April, 2012 0 comments Leave a comment

Co-Founder of Elementz Nutrition Jason Riley was interviewed by Michael Garko of Let's Talk Nutrition.

You can listen to the full interview here: Link

Hope you enjoy it, if you have any questions leave a comment.

About Let's Talk Nutrition:

LISTEN. LEARN. LIVE HEALTHIER
Let’s Talk Nutrition is Tampa’s only interactive, health talk radio show.  Known as LTN, the show is heard every weekday from 2 – 4 pm online and on AM 1250 WHNZ in the Tampa area.  For showtimes in your area, visit the Our Stations  page.  The program features Michael Garko, Ph.D. and focuses on health and nutrition experts with extensive knowledge of complementary, alternative, and traditional medicine.
His personal philosophies have carried over into his show where Dr. Garko says, “The goal of Let’s Talk Nutrition is to inspire you to take charge of your health, and in turn, better your life.”  In fact, he has reviewed the literature on health and nutrition for over three decades, and has devoted extensive study to scientific advances in anti-aging and life extension, as well as the use of nutrition, physical conditioning, supplementation and life-style strategies in fighting disease.
Academically, Dr. Garko earned a Ph.D. from Florida State University, and has over 25 years of experience teaching and consulting.  He is also currently enrolled at Clayton College where he is pursuing another advanced degree, a Doctorate in Naturopathy.


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THE TENNIS WEEK INTERVIEW: JASON RILEY

11 April, 2012 0 comments Leave a comment

Jason Riley has been blazing a trail in the world of Sports Performance enhancement since 1999. With an eight-year stint as the Associate Director of Performance at the International Performance Institute at IMG Academies under his belt, Jason became the Director of Performance at The Athletes Compound in Tampa, Florida in 2007. 

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WHAT IS PERFORMANCE NUTRITION?

11 April, 2012 0 comments Leave a comment

Being a successful athlete requires tremendous discipline in all facets of life.  Athletes spend vast amounts of time and energy trying to improve athletic performance, but often miss key components that are critical to success in sports.  Proper nutrition and rest will ensure that athletes are meeting their performance goals.   If the fuel in the tank is inadequate, the performance will also be inadequate.  Nutrition should focus on an athlete achieving the greatest benefit from the foods they consume.

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