Exercise increases your body’s antioxidant and nutrient requirements. To promote muscle and cell recovery, consuming an abundance of antioxidant-rich foods will make a difference, but to bridge the gap resulting from an inadequate food supply, a good quality supplement regimen is truly needed.

What is your recovery plan?

Supplementation, food, and rest will help you perform your very best week in and week out.

My “Top 6” supplements for a quick and effective recovery from your workout.

#1: Branched-Chain Amino Acids

Three specific essential amino acids – Leucine, Isoleucine, and Valine – are collectively referred to as branched-chain amino acids (BCAA), and they make up about 75% of the amino acids that get metabolized during exercise, with Leucine being dominate. The 4th most dominate amino acid is Glutamine.

By taking BCAAs for recovery, muscle breakdown can be prevented quickly, especially with high-volume cardio exercise. BCAAs also significantly reduce muscle soreness and accelerate the...

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0 Comments | Posted By Kelly Harrington, MS, RDN

Fonio Breakfast Bowl

10/15/2017 3:12 PM

Fonio is an ancient African grain. Our LiveSuperfoods Fonio grain comes straight from a partnership with farmers in Benin, West Africa! Fonio has been cultivated for over 5,000 years and is probably the oldest cultivated cereal in Africa. 

Fonio has a nutty flavor, and also takes on the flavor of whatever it's cooked with. Some people compare the texture to couscous or cream of wheat. 

Fonio's Health Benefits

Aids Digestion
Fonio contains a significant amount of fiber, which not only supports healthy digestive tract function, aids in weight management, and supports a healthy heart.

Major minerals in fonio include magnesium, iron, zinc, phosphorus and potassium. Fonio also contains B-vitamins, especially folic acid, thiamine (B1) and riboflavin (B2).

Low Glycemic Index
Fonio’s fiber content + its protein & fat reduce the glycemic load on the blood stream. A steady energy throughout the day, rather than a spike and crash cycle, is important for health. A low glycemic effect also ma...

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0 Comments | Posted By Kelly Harrington, MS, RDN

Lemon Chia Bar "Fat Bombs"

10/14/2017 6:00 AM

As a registered dietitian, I’m so glad fat is “in” and the unhealthy, low-fat diet craze is out! A fat bomb is a delicious way to add more healthy fats to your diet. The high fat content (at least 85%) will keep your blood sugar levels stable and help you feel fuller for longer.

The fat in these lemon chia bars comes from the chia seeds, coconut milk, coconut flakes, and coconut butter, and I’m happy to report saturated fat does NOT raise the risk of heart disease. In fact, it’s really good for you!

Include “fat bombs” as a quick breakfast, mid-afternoon pick-me-up or a pre- or post-workout snack. My kids love them in their school lunch.

Lemon Chia Bar “Fat Bombs”

Makes 20 bars

¾ cup + 1 tbsp unsweetened coconut flakes (set aside)

½ cup almond flour

1/3 cup coconut butter

2 tbsp BPA-free canned full-fat coconut milk

2 tbsp raw honey

2 tbsp lemon zest (set aside ½ tbsp) + 1 tbsp fresh lemon juice

1 tbsp chia seeds

1/8 tsp sea salt

6 drops liquid stevia

1. Line a 8½ x 4½-inch loaf pan with parchment p...

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0 Comments | Posted By Kelly Harrington, MS, RDN

Coenzyme Q10:  Cellular Spark Plug!  

For all you car lovers out there, here’s a car analogy for how CoQ10 works in your body:

Coenzyme Q10 acts a lot like the spark plugs in your car engine. Spark plugs convert gasoline to energy inside the pistons of the engine. The energy drives the pistons, which drive the car. Coenzyme Q10 in your cells works the same way. If one of your spark plugs isn’t working right, your car engine stops running well. If all the spark plugs aren’t working, your car sputters to a stop, even if the gas tank is full. Something very similar happens in your body if you run low on CoQ10—you can’t produce enough energy to keep your body running. 

To say the least, CoQ10 is produced by the human body, helps provide energy to cells, and is necessary for the basic functions of cells.

The Q and the 10 refer to the groups of chemicals that make up the coenzyme. It is found throughout the body, but is present in higher concentrations in organs with higher energy requirements, ...

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0 Comments | Posted By Kelly Harrington, MS, RDN

BodyBio Liquid Minerals Set: #1-9 is a complete set of the minerals your body needs in highly bioavailable liquid form. These minerals are absolutely essential for our body to function in a healthy matter.

There are actually many reasons supplementing essential minerals is important. Just to name a few that stand out to me...

1...Crops grown decades ago were much richer in vitamins and minerals than the varieties most of us get today. Modern intensive agricultural methods have stripped increasing amounts of essential nutrients from the soil our food grows in.  

2...Water is depleted of minerals due to modern production methods.

3...Our bodies need adequate minerals to deal with toxins. When more toxins are present, you need more nutrients, and if you're like most human beings, you're exposed to a ton of toxins on a daily basis. 

This set contains nine liquid minerals likely missing from your diet. 

BodyBio Potassium #1

Potassium is involved in cardiovascular and nerve function, and eliminatio...

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0 Comments | Posted By Kelly Harrington, MS, RDN

This beautifully colored superfood latte gets its green color from spirulina, a blue-green algae that's very high in chlorophyll, a potent liver detoxifier. By weight, it's 60% protein and is one of the few plants sources of vitamin B12. It contains more beta-carotene by weight than carrots, and also has iron, B-complex vitamins, vitamin K, and the fatty acid gamma-linolenic acid (GLA). 

Toasted Coconut Spirulina Latte

Serves 1

2 tbsp unsweetened coconut flakes

½ cup plain unsweetened almond milk

1 tbsp raw honey

1 tsp spirulina powder

¼ tsp cardamom

1. To a medium skillet on medium, add coconut flakes and stir until lightly toasted.

2. Add milk and ¼ cup water to the skillet and bring to a boil. Transfer mixture to a blender and blend until creamy. Strain through a sieve into a Mason jar.

3. To Mason jar, add honey, spirulina and cardamom. Seal and shake well to create frothy foam. Slowly remove lid and pour into a mug to serve.

Note: if using a handheld frother, froth mixture in Mason jar until...

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0 Comments | Posted By Kelly Harrington, MS, RDN
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