This konjac pasta recipe is one of my favorite recipes. It’s absolutely delicious and super nourishing. It meets all the criteria for a super healthy, filling meal. It’s high in fiber, protein, antioxidants, vitamins, and minerals and low in calories per serving. The Konjac pasta only has 10 calories per serving, and one serving of this konjac pasta recipe is only 81 calories per serving.
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Who would have thought you could make fluffy, healthy low-calorie bread out of two ingredients: egg whites and corn starch. That is all you need for this light and fluffy dairy-free cloud bread.
This bread is unbelievably versatile. The cloud bread recipe combinations are endless.
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Dairy-Free Cloud Bread
Here are a few cloud bread recipe ideas:
Add pizza toppings (see this Cloud Bread Pizza recipe here; substitute dairy-free cheese if you want dairy-free cloud bread pizza)
Garlic butter bread
Turkey Sandwiches
BLT
Avocado “toast” with cloud bread
Honey and Butter topping
Vegan cream cheese and jelly spread
Dairy-Free Cloud Bread
Materials:
Parchment paper
Ingredients for Cloud Bread
1 cup egg whites
1 Tablespoon corn starch
Non-stick cooking spray
Instructions for Cloud Bread
Preheat oven to 300 degrees.
Beat Egg whites in an electric mixer on high speed until the eggs are light and fluffy.
Add in the corn starch and beat in on high speed until the corn starch is well blended.
Line a baking sheet with parchment paper; then, spray the paper with non-stick cooking spray.
Spread the egg mixter evenly over the parchment paper.
Bake for 25 minutes. Then remove the cloud bread from heat and set aside.
Dairy-free Cloud Bread
Nutrition Facts for Cloud Bread
Serve: 4
Calories: 40
Total Fat: 0.1 g
Sat. Fat: 0 g
Cholesterol: 0 mg
Sodium: 61 mg
Total Carbohydrates: 2.7 g
Dietary Fiber: 0 g
Total Sugar: 0.4 g
Protein: 6.6 g
Vitamin D: 0 mcg
Calcium: 4 mg
Iron: 0 mg
Potassium: 99 mg
Dairy-Free Cloud Bread
This light and fluffy low-calorie dairy-free cloud bread recipe is made with egg whites and corn starch. Just two ingredients!
1 cup egg whites (Use 8 egg whites or a carton of egg whites)
1 Tablespoon corn starch
Non-stick cooking spray
Preheat oven to 300 degrees.
Beat Egg whites in an electric mixer on high speed until the eggs are light and fluffy.
Add in the corn starch and beat in on high speed until the corn starch is well blended.
Line a baking sheet with parchment paper; then, spray the paper with non-stick cooking spray.
Spread the egg mixter evenly over the parchment paper.
Bake for 25 minutes. Then remove the cloud bread from heat and set aside.
You love yellow rice, but is it healthy? Yellow rice is traditionally white rice seasoned with turmeric and saffron. These spices are what give the rice a yellow color. Turmeric is also a super healthy spice. Turmeric is full of antioxidants and even contains antiviral properties. White rice, however, has less fiber and nutrients than brown rice. So while yellow rice is healthy in many ways, it would be even healthier if you made yellow rice using brown rice. But can you make yellow rice using brown rice? Yes, you can by using this brown rice turmeric recipe below. This brown rice with turmeric recipe is packed with nutrients, fiber, and antioxidants and is so incredibly tasty.
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Make Yellow Rice using Brown Rice with Turmeric
To save time, I use the minute brown rice. I simply replace the water per package directions with seasonings and chicken broth.
I love this cloud bread pizza for several reasons. One, it is full of vegetables. Two, thanks to the eggs in the cloud bread, it’s relatively high in protein, and three, with all of the vegetables, this pizza also contains filling fiber. Four, it’s low in calories so I can enjoy a larger quantity, and when I eat pizza I like to eat more than one slice.
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Cloud Bread Pizza
About Cloud Bread Pizza and a Few Tips
You will notice I break this recipe into two recipes. The first recipe is the cloud bread and the second recipe is the cloud bread pizza. I did this so that you can use the cloud bread in other recipes.
You can also add your favorite topping to the cloud bread to make an entirely different pizza. For example, if you are in the mood for meat, try adding ground turkey to this vegetable cloud bread pizza recipe.
Cloud Bread Recipe
Easy Cloud Bread
Materials:
Parchment paper
Basting brush
Ingredients for Cloud Bread
1 cup egg whites
1 Tablespoon corn starch
Non-stick cooking spray
Instructions for Cloud Bread
Preheat oven to 300 degrees.
Beat Egg whites in an electric mixer on high speed until the eggs are light and fluffy.
Add in the corn starch and beat in on high speed until the corn starch is well blended.
Line a baking sheet with parchment paper; then, spray the paper with non-stick cooking spray.
Spread the egg mixture evenly over the parchment paper.
Bake for 25 minutes. Then remove the cloud bread from heat and set aside.
Heat 2 Tablespoons of avocado oil in a medium skillet on high heat for about 1 minutes.
Reduce heat to medium high, and add mushrooms, garlic, onions, oregano, parsley, and crushed red pepper flakes to the skillet. Stir ingredients on medium-high heat for about 2 minutes. Remove ingredients from the heat and set aside.
Using a basting brush, spread 2 Tablespoons of extra virgin olive oil on the top of the cloud bread.
Using the same basting brush, evenly spread the tomato sauce on the top of the cloud bread.
Add the spinach leaves to the bread.
Evenly sprinkle the feta cheese and the mushroom, onion, spice mixture on top of the cloud bread.
Finally, add a layer of mozzarella cheese.
Bake on the oven for 10 minutes.
Cloud Brad Pizza Recipe Demo
Nutrition Facts for Cloud Bread Pizza
Serves: 4
Calories: 187
Total Fat: 11.5 g
Sat. Fat: 3.2 g
Cholesterol: 10 mg
Sodium: 487 mg
Total Carbohydrates: 10.4 g
Dietary Fiber: 3.1 g
Total Sugar: 3.1 g
Protein: 12.3 g
Vitamin D: 32 mcg
Calcium: 71 mg
Iron: 2 mg
Potassium: 401 mg
Cloud Bread Pizza
This Cloud bread pizza
Cloud Bread
1 cup egg whites
1 Tablespoon corn starch
non-stick cooking spray
Pizza Toppings
1 Tablespoon extra virgin olive oil
1 Tablespoon avocado oil
1/2 cup tomato sauce (no sugar added)
1 cup fresh spinach leaves
1/2 cup mushrooms (sliced)
2 cloves garlic (minced)
1/4 cup onions (chopped)
1 Tablespoon oragano
1 Tablespoon parsley
1 teaspoon crushed red pepper flakes
1 cup mozzarella cheese (shredded)
1/3 cup feta cheese crumbles
Cloud Bread
Preheat oven to 300 degrees.
Beat Egg whites in an electric mixer on high speed until the eggs are light and fluffy.
Add in the corn starch and beat in on high speed until the corn starch is well blended.
Line a baking sheet with parchment paper; then, spray the paper with non-stick cooking spray.
Spread the egg mixter evenly over the parchment paper.
Preheat oven to 300 degrees.Beat Egg whites in an electric mixer on high speed until the eggs are light and fluffy.Add in the corn starch and beat in on high speed until the corn starch is well blended. Line a baking sheet with parchment paper; then, spray the paper with non-stick cooking spray.Spread the egg mixter evenly over the parchment paper.Bake for 25 minutes. Then remove the cloud bread from heat and set aside.
Cloud Bread Pizza
Preaheat the oven to 375 degrees.
Heat 2 Tablespoons of avocado oil in a medium skillet on high heat for about 1 minutes.
Reduce heat to medium high, and add mushrooms, garlic, onions, oregano, parsley, and crushed red pepper flakes to the skillet. Stir ingredients on medium-high heat for about 2 minutes. Remove ingredients from the heat and set aside.
Using a basting brush, spread 2 Tablespoons of extra virgin olive oil on the top of the cloud bread.
Using the same basting brush, evenly spread the tomato sauce on the top of the cloud bread.
Add the spinach leaves to the bread.
Evenly sprinkle the fet cheese and the mushroom, onion, spice mixtured on top of the cloud bread.
Although I like to focus on food first and according to research, nutrients appear to have the biggest impact when they are consumed as a part of food instead of singled out in supplement form, good mood supplements can be beneficial when needed.
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Good Mood Supplements: These are the Best Supplements for Mood According to a Registered Dietitian
A Note on Supplements
While I take an optimistic approach with food and their benefits, I am more cautious with supplements for two reasons. One, they can be expensive, and two, we can take too much and become toxic. Some supplements can negatively interact with medications.
In the case of food, however, even if the research is preliminary and conflicting as far as a particular benefit; if the food is generally healthy, why not incorporate it in our diets?
The take home message is always talk with your doctor before taking supplements.
How to Choose a Supplement
With that being said, supplements can add to a healthy diet, but you want to make sure you are getting supplements that are safe and actually do what they say they do, according to ample research. You also want to look for supplements that are thirds party tested. Below is a list of this dietitian top recommended mood supplements:
Unlike THC, CBD is the part of the Hemp plant that is not intoxicating and will not get you “high.” CBD may have anti-anxiety and anti-inflammatory properties, and according to a double-blinded, placebo-controlled human study, CBD may reduce anxiety during stressful situations like public speaking. Also, according to a mice study, CBD also may have antidepressant-like effects. A word of caution, however, some CBD products may have trace amounts of THC, and although this trace amount is not thought to affect you, in rare cases it could still show up on a drug test. CBD is considered a supplement; therefore, you should discuss CBD with your doctor before consuming CBD.
Upgraid Perform Containing Ashwagandha
Some preliminary evidence indicates that Ashwagandha may improve symptoms of stress, anxiety, and bipolar disorder (120, 122).
This supplement contains all of the biggies when it comes to anti-anxiety ingredients including Lemon Balm and Ashwagandha. Early research suggests that Lemon Balm may help with feeling of anxiety and nervousness.
Okay, so this isn’t a supplement per say, but it’s still might be a great addition to your diet. Studies have shown that people with general anxiety disorder or depression experienced significantly less symptoms of anxiety after consuming chamomile.
Like Chamomile tea, green tea is a supplement, but I couldn’t leave it off this list. Green tea has been associated with a decrease in the prevalence of depression. In fact, individuals who drank 4 cups or more per day had a 51% lower prevalence of depression compared to those who drank 1 cup or less per day. Green tea also contains L-theanine. Studies show that the EGCG and L-Theanine may help relax the brain without making you feel drowsy.
According to The Yale Journal of Biology and Medicine, poor gut health may have a negative impact on mood and may increase the symptoms of depression and anxiety. Although more studies are needed, probiotics are thought to improve gut health, and in a randomized, double-blinded, placebo-controlled trials, probiotics, especially Lactobacillus and Bifidunactera, significantly reduced symptoms of depression, anxiety, and stress.
Humm Zero Kombucha is yet another probiotic-rich drink. This kombucha stands out from the others because all of the sugar has been completely fermented out of the drink.
Karma Probiotic Waters are fortified with probiotic as well. These drinks have a fun factor too! When you are ready to drink a Karma, you push a button on the top of the bottle and the powder in the lid mixes with the water!
More and more of these are popping up as an alternative to drinking alcohol. When you are deciding which mocktail to choose look for mocktails that contain Holy Basil, Rhodiala, Turmeric, Ashwagandha, L-theanine, passionflower, of Lemon Balm as these supplements may have mood-lifting properties, based on some research. Most of these ingredients appear safe when take short-term; however, there is not enough evidence to know if long-term use is safe.
Passionflower, in large doses, may cause drowsiness, dizziness, and confusion.
A Note on Supplement Containing Mocktails
Most of these supplement-containing mocktails are not recommended for those pregnant, breastfeeding, or under the age of 18. These Mood-boosting Mocktails should not be consumed with alcohol or with other mood-altering substances, and they should not be taken with certain medications like Coumadin, MAO inhibitors, antidepressants, or SSRIs.
The good news is that the supplement doses in these mocktails are usually small; therefore, the risk of overdoing them is unlikely as long as you stay under the recommended serving. You can find the recommended servings on the individual brand’s websites. For example, Kin Eurpohoics states on their site that you should not exceed 4 servings within 24 hours. People with a history of alcoholism should also avoid these products that look and taste like alcohol as they can be triggering.
If someone asked me to put together a group of the healthiest recipes, this Quinoa Veggie Bowl would be one of the first to make the cut. This plant-based bowl is packed with a fantastic set of nourishing ingredients. You have your fiber-rich whole grain quinoa, fresh garlic, and antioxidant-rich dark leafy greens as well as other healthy vegetables. The avocado oil adds some healthy fats as well. And the flavor…seriously, you will want seconds…that is, if the fiber and plant-based protein doesn’t leave you feeling too full and satisfied after your first plate. Let’s dive in more…
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The Health Benefits of This Quinoa Veggie Bowl
It’s Plant-Based
Have you ever heard of the Blue Zones? These are areas in the world where people are living longer lives free from chronic disease. These areas are different in many ways (different cultures, foods, customs, and geographical locations); yet, all of these areas have one huge similarity. Their diets are 90-100% plant-based. Although our diets don’t have to be completely plant-based, making your diet more plant-based may have a significant impact on your health.
It’s Packed with Filling Fiber
The whole grain quinoa and variety of vegetables provide around 5.8 grams of fiber. Fiber helps with weight maintenance and weight loss, because fiber is super filling. Fiber also promotes digestive health and reduces your risk of cancer and chronic diseases like Type 2 Diabetes and Heart Disease.
Vegetarian Quinoa Recipe
It Contains Plant-Based Protein
You don’t have to eat meat to get adequate protein in your diet. This Quinoa Veggie Bowl has 11.4 grams of protein per serving. Protein promotes satiety, and like fiber, eating protein at every meal helps with weight loss and weight maintenance.
It’s High in Antioxidants
I packed this recipe with vegetables for a reason. I wanted to load it with antioxidants. And thanks to not only the vegetable, but also the quinoa, this recipe surpasses my antioxidant goals. I can not say enough about the benefits of antioxidants. Antioxidants promote gut health, support the immune system, and reduce the risk of depression, anxiety, cancer, Alzheimer’s disease, cancer, and many chronic diseases.
It’s Low in Calories
Because vegetables are stars in this recipe, this Quinoa Veggie Bowl happens to be low in calories. This meal is a good choice for someone who enjoys eating larger portions. Of course, you may not be able to eat as much as you initially thought, thanks to the protein and fiber.
Vegetarian Quinoa Bowl Recipe
Notes on The Recipe
This recipe makes about 7 cups and takes about 40 minutes to make. I like to wash and chop all of my vegetables before I start cooking. You will also want to remove the edamame from the pod after you sauté them and before you eat them. You can find a variety of great quinoa options out there, but I like to use the BetterBody Foods Organic Quinoa.
Now that we have gotten the important notes out of the way, we can get to the recipe. The Quinoa Veggie Bowl directions are on the recipe card below. You can also watch the recipe being made in the video link below.
How to Make A Quinoa Veggie Bowl
Serving: 1 Cup
Serving Size: 7
Ingredients
1 cup quinoa
1 cup vegetable broth
1 cup water
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup avocado oil
2 cups Brussel Sprout Halves
2 cups mushrooms washed and sliced
2 cups kale washed and broken up
1 cup onion chopped
1 cup edamame remove from pod before eating
3 cloves garlic
1 teaspoon Worcestershire sauce
1 teaspoon soy sauce, low sodium
INSTRUCTIONS
Pour vegetable broth, water, 1/4 teaspoon of pepper, and 1/4 teaspoon of salt into a large sauce pan and heat to a boil.
When the liquid reaches a boil, reduce to low heat and cover. Let the quinoa simmer on low heat for 12 minutes.
Remove the quinoa from heat and let it stand covered for about 15 minutes. Set aside.
With hot water, thoroughly wash the Brussel Spouts in a colander for about 1 minute.
Cut the bottom ends off of the Brussel Sprouts; then, cut each in half.
Heat 1/4 cup of avocado oil in a medium skillet on medium-high heat for about 1 minute.
Place the Brussel Sprouts face down in the skillet for about 1 minute, then flip each Brussel Sprout. Cook the other side on medium-high heat for another minute.
Sprinkle 1/4 teaspoon of salt, 1/4 teaspoon of black pepper, and 1 teaspoon of Montreal Steak Seasoning onto the Brussel Sprouts and stir the Brussel Sprouts over medium heat for about 1 minute.
Heat 1/4 cup of avocado oil in a medium skillet on medium-high heat for about 1 minute.
Place the mushrooms, kale, onion, and edamame in the skillet on medium-high heat. Sprinkle with 1/4 teaspoon of salt, 1 teaspoon of Montreal Steak Seasoning, and 3 cloves of fresh garlic, minced. Stir continuously for about 4 minutes.
Pour 1 teaspoon of Worcestershire and 1 teaspoon of low salt soy sauce over the vegetables. Stir in thoroughly and remove the vegetables from heat.
Combine the quinoa, vegetables, and Brussel Sprouts. Remove the edamame from the pods before eating the quinoa bowl.
How to Make The Quinoa Veggie Bowl: Video Demo
Quinoa Veggie Bowl
This plant-based quinoa veggie bowl is packed with a fantastic set of nourishing ingredients. You have your fiber-rich whole grain quinoa, fresh garlic, and antioxidant-rich dark leafy greens as well as other healthy vegetables. And the flavor…seriously, you will want seconds…that is, if the fiber and plant-based protein doesn't leave you feeling too full and satisfied after your first plate.
1 cup quinoa
1 cup vegetable broth
1 cup water
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup avocado oil
2 cups Brussel Sprout Halves
2 cups mushrooms (washed and sliced)
2 cups kale (washed and broken up)
1 cup onion (chopped)
1 cup edamame (remove from pod before eating)
3 cloves garlic
1 teaspoon worchestershire sauce
1 teaspoon soy sauce
Pour vegetable broth, water, 1/4 teaspoon of pepper, and 1/4 teaspoon of salt into a large sauce pan and heat to a boil.
When the liquid reaches a boil, reduce to low heat and cover. Let the quinoa simmer on low heat for 12 minutes.
Remove the quinoa from heat and let it stand covered for about 15 minutes. Set aside.
With hot water, thoroughly wash the Brussel Spouts in a colander for about 1 minute.
Cut the bottom ends off of the Brussel Sprouts; then, cut each in half.
Heat 1/4 cup of avocado oil in a medium skillet on medium-high heat for about 1 minute.
Place the Brussel Sprouts face down in the skillet for about 1 minute, then flip each Brussel Sprout. Cook the other side on medium-high heat for another minute.
Sprinkle 1/4 teaspoon of salt, 1/4 teaspoon of black pepper, and 1 teaspoon of Montreal Steak Seasoning onto the Brussel Sprouts and stir the Brussel Sprouts over medium heat for about 1 minute.
Heat 1/4 cup of avocado oil in a medium skillet on medium-high heat for about 1 minute.
Place the mushrooms, kale, onion, and edamame in the skillet on medium-high heat. Sprinkle with 1/4 teaspoon of salt, 1 teaspoon of Montreal Steak Seasoning, and 3 cloves of fresh garlic, minced. Stir continuously for about 4 minutes.
Pour 1 teaspoon of Worcestershire and 1 teaspoon of low salt soy sauce over the vegetables. Stir in thoroughly and remove the vegetables from heat.
Combine the quinoa, vegetables, and Brussel Sprouts. Remove the edamame from the pods before eating the quinoa bowl.
In case you haven’t read any of my blog posts yet, let me give you a little background. I am a registered dietitian who saw drastic improvements in my mood and health after I transformed my diet. I even lost 50 pounds. Now I share posts like this “Dietitian’s Daily Routine for Optimal Health” to help others transform their health as well. This is my daily routine including my daily supplements. (You can find the exact steps that, based on science, produce the most dramatic health and weight loss success in 18 Weeks to a Healthier, Happier, More Purposeful Life
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A Dietitian’s daily Routine (from dietitian who lost 50 pounds & saw drastic improvements in her mood and health after transforming her diet) A Dietitian’s Daily Routine for Optimal Health (from dietitian who lost 50 pounds & saw drastic improvements in her mood and health after transforming her diet
Morning: The Most Important Part of the Day
I knock a lot of my health habits out first thing in the morning. That way I know I have things that benefit my body even if the rest of my day gets hectic. With this morning routine including my daily supplements routine, I am able to get in crucial nutrients and exercise before I even go to work. Before 8:00 AM, I have consumed nutrients that help my immune system fight off germs while I am touching doors and shaking hands. By the end of the morning, I have also consumed nutrients that promote a positive mood and help me cope with the stresses of the day.
Although there are lots of ways to go about improving your health, simply changing your morning routine could be all you need to jumpstart your health transformation.
My Diet and Daily Routine For Optimal Health
5:00 AM
I wake up and say a prayer, and I think of all the ways I am thankful.
Fill up my water bottle so that I have water on hand for the rest of the day. Confession: I have trouble drinking water during the day, so these gallon jugs with a water drinking schedule on them help me get in more water during the day. I also love the “pump you up” words on the jugs.
5:00-5:30 AM: Exercise
Next, I run for 10 minutes and do 10 of my favorite exercises. (See video of my sample workouts below.) Before I exercise, I take a moment to thank God for the opportunity to move my body. I like to exercise outside and notice my surroundings. This is my way of mindfully exercising.
5:30-6:30 AM: Eat Breakfast
Before I eat breakfast, I take a moment to thank God for all the nourishing foods I am about to put into my body. Then, I slowly and mindfully enjoy one of the following:
A handful of berries with yogurt and granola made out of either hemp, oats, or chia seeds (Sometimes I break up bars in my yogurt and berries).
A handful of berries and nut mix or trail mix along with a drink like Humm Zero Kombucha or the Gut Check KOR shot. (Kombucha and yogurt are good sources of probiotics.)
Why I Make Sure I Eat Berries, Probiotics, Nuts and Seeds Each Morning
Berries are a great source of antioxidants. Research shows that antioxidants in berries are important for brain function and mood, and may reduce the risk of chronic disease and cancer. Probiotics help regulate our GI tract and may reduce the risk of a host of chronic conditions and mood disorders. Nuts and seeds are a great source of healthy fats, antioxidants, and fiber. Chia seed, hemp seed, flax seed, and walnuts also contain ALA Omega-3, which is anti-inflammatory and important for optimal cognitive function and immunity. Omega-3 may even help with mood disorders like depression and anxiety.
6:30 AM: Take My Supplements and/or Drink a KOR Shot
I like to take an Omega-3 multivitamin like Nature Made Multi + Omega-3 because Omega-3s are important for brain function and mood. During the fall and winter I alternate each day between the Omega-3 multivitamin and the Bluebiology Immune Essentials since fall and winter are cold and flu seasons. I also drink KOR shots each morning. I rotate between the Vitality Kor Shot, which contains Turmeric and the Wellness Kor Shot, which contains ginger. Ginger and Turmeric are immune supportive and have antioxidant properties. KOR shots have a fantastic ingredients list. Many of the ingredients are nutrients I try to incorporate naturally through diet but sometimes have a hard time getting them in regularly.
6:40-7:40 AM: Get Dressed For My Work Day.
And done! By 7:40 AM I have already finished my workout and consumed a powerhouse of nutrients like antioxidants, fiber, omega-3, and probiotics!
For the rest of the day,
During the afternoon, I like to destress and unwind, but I still want to feel energized to help my kids get all of their afterschool homework and activities done. In other words, I want to unwind, but I don’t want to feel like I’m ready for bed yet.
8:00 AM-11:00 AM: Work
This will look different from many, but since I work from home, this involves a lot of sitting at my computer. Before I start the work of answering emails and writing nutrition posts and assessments, I like to say a prayer. I ask God to guide me as I interact with other’s on social media, through emails, my blog, and my writing. I pray that I am able to help others and tell God that I will try to do my best to show kindness to others.
11:00-12:00AM: Lunch Break
For lunch, I try to include even more nourishing energizing foods that will continue to help me seize the day! I create and eat a nourishing lunch and dinner using The Nourishing Meal Builder strategy, or I eat left overs. Lunch is a time to rest my brain. To do this, I slowly eat my food, paying attention to each bite and taking the time to be thankful for the nutrients I get to eat in that moment. I pause before I eat and while I eat to thank God for the nourishment found in the food I am eating.
12:00-2:20 PM: Work Continues
2:20-2:30 PM: Breath and Say a Prayer in the Pick-up Line (You can also do this on the way home from work)
I use the pick-up time or driving times as a time to destress. This is a time when you can slowdown, breath, and pray. This is my time to shift my mind from work mode to mom mode. I ask God to help me have patience and guide me as I speak to tired, hungry, overwhelmed children or to whoever I may meet on my after work outings.
2:30PM-4:20 PM Dinner, Homework, and a Calming Drink
I make dinner using The Nourishing Meal Builder. I try to make sure the meal is filled with plenty of vegetables, and I try to have dark leafy greens at least three times a week. My children do their homework in the kitchen so that I can answer any homework questions while I make dinner. Usually, there is enough dinner to have leftovers for lunch the next day. Next, we eat dinner. (Full confession: Sometimes we are still doing homework while we are eating dinner, but we still try to make dinner as pleasant and mindful as possible). I eat dinner slowly, noticing and enjoying each bite. We eat dinner early because school activities will start around 4:30 and will not end until 7:00 or 8:00 at night. My children eat a snack later at night.
To relax, I like to drink a kombucha or green tea. The antioxidants and probiotics in kombucha may play a role in helping you wind down after a long stressful day, and green tea contains L-theanine. Studies show that the EGCG and L-Theanine may help relax the brain without making you feel drowsy. Kombucha made with green tea will also have similar benefits.
I like to drink this tea or kombucha while I get our dinner ready and while I am helping my children with homework. My favorites are Tazo Green Tea and Humm Zero Kombucha. Humm Zero Kombucha has zero sugar because all of the sugar has been fermented out. I try to remember to say a prayer before I drink my relaxing drink. I thank God for providing a nourishing way for me to relax, and I thank God for this small moment.
Destress with a Mindful Prayer Before the Activities Begin
If I have time, I like to say this prayer while I go on a short 5 minute walk on my road, but realistically, I usually I close the door and say the prayer in the quiet of my bedroom. I focus on being present during this prayer. On the walk, I notice the colors of the season, listen to the birds chirping, and feel the breeze in my hair. In my bedroom, I still listen to the birds chirping and the sound of the fan whirling, and I notice the feel of the carpet under my feet. I like to take slow, deep calming breaths and silently pray in this moment. I think about all the things for which I am thankful.
My evening routine involves getting in a few more nutrients and getting my mind and body ready for sleep.
4:30PM-8:00PM: Kid’s Activities and Dinner
This is where days vary, but we are usually going from one activity to another from 4:30 until 8:00pm at night. After all the activities are done, we come home and settle down with a healthy snack.
8:00 PM: Drink Calming Sleep Aids
After dinner and all of the afternoon activities, it is time to wind down. Before bed, I relax on the couch while drinking either Cheribundi Tart cherry juice Light, the Sweet Dreams Kor Shot, or TAZO Chamomile Tea. I rotate between these three for variety. While I am drinking, I like to read something happy and write in my mindful journal. I focus on things I am thankful for. I also get all the thoughts in my head on paper. This helps clear my mind before bed.
By now, I am usually feeling calm and ready for bed.
9:00PM: Mindful Prayer
When I lay in the bed, I take a moment to pray for the soft mattress and as I pray I notice how the mattress cradles my arms, legs, stomach, or back. Then I thank God for my blanket. I notice how I feel warm and hidden from the pressures of the day under my blanket. Then, I thank God for my cool, cozy pillow, and I take the time to notice how my head feels as it rests on the pillow. I thank God for the sounds of the fan and the calmness of the dark. As I thank God for these things, I began to feel myself drift to sleep. Many times I pray until I fall fast asleep.
And This is This Dietitian’s Daily Routine. With This Routine, I Am Able To:
Consume plenty of fruits, especially berries, vegetables, especially dark leafy greens, whole grains, antioxidants, vitamins, minerals, fiber, and Omega-3s
Feel relaxed when needed and energized when needed
While I take an optimistic approach with food in regards to their benefits, I am more cautious with supplements for athletes for two reasons. One, they can be expensive, and two, when taken in excess, supplements can become toxic. Some supplements can negatively interact with medications as well. In the case of food, however, even if the research is preliminary and conflicting as far as a particular benefit; if the food is generally healthy, why not incorporate it in our diets?
Always talk with your doctor before taking supplements. You also want to check and see which supplements are allowed by your sport.
The Best Supplements for Athletes According to a Registered Dietitian. The Best Supplements for Optimal Athletic Performance
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How to Choose a Supplement
Supplements can have a place in our lives when we are not getting enough of a certain nutrient in our diet. Below is a list of my top favorite supplements. To approve a supplement, I look for supplements that are generally regarded as safe through research. I also look for supplements that are thirds party tested. You will know they are third part tested when you see third party certifications, like NSF, USP, or Informed Choice on the label. Finally, I look for supplements does what it says it can do according to ample research.
Supplements for Athletes
Vitamin C
During the fall and winter, athletes may want to consider taking an immune supportive supplement that contains Vitamin C. So far, it seems that taking vitamin C regularly does not prevent a cold in the general population, BUT when you do get a cold, ongoing vitamin C intakes may shorten the duration.
Vitamin C and Athletes
Vitamin C appears more impactful in the extreme athlete. Studies show that Vitamin C supplements may actually prevent colds in people who are exposed to strenuous physical activity such as marathon runners (10). The risk of getting colds may be reduce to half in these individuals. Bluebiology Immune Essentials contains Vitamin C as well as other immune supportive ingredients.
According to research, Elderberry may shorten the duration of the flu by 56% when taken within 48 hours of the first symptoms. Elderberry may shortens the duration and severity by blocking a viruses ability to spread. (14)
Relief occurs within 2-4 days of treatment. Although elderberry seems to shorten the duration and severity, it does not seem to prevent the common cold and other viruses.
Zinc
According to a review of 15 studies, colds were prevented in people who took zinc by mouth for 5 months (14). Another review suggests that zinc lozenges and syrup is beneficial in reducing the duration and severity of the common cold in healthy people when taken within 24 hours of the onset of symptoms (84). However, eating foods high in zinc is safer than taking zinc supplements for long periods of time. Excessive zinc intakes could cause copper deficiency. Because of this I only take these zinc supplements every other day during the fall and winter months, when cold and flu is on the rise.
Evidence shows that vitamin D can have a significant impact on the immune system and may offer protection against the common cold (12, 16, 110, 111). In fact, people with low vitamin D levels are more susceptible to colds, flus, and respiratory infections. Adequate vitamin D may even decrease the rate of respiratory infections from colds, flu, bronchitis, and pneumonia.
I also like MyKind Elderberry Gummies. They contain three immune supporting nutrients (elderberry, zinc, and vitamin C), and they are a little less expensive than others.
When an athlete’s brain is optimally nourished the athlete can quickly make those important split-second game decisions. Omega-3s have been shown to improve cognitive function in the elderly and in mice and have even been shown to improve brain function after a traumatic brain injury (7). We also have studies that show Omega-3 may benefit athletes, specifically. One placebo-controlled study of young female soccer players found that when the soccer players consumed DHA Omega-3, they had better reaction time, and a recent systemic review of 32 studies found similar benefits (15, 16). I like Nature Made Multi + Omega-3 for the fact that you can get other essential vitamins along with the Omega-3.
A Handful of Berries a Day
Remember, athletes want their brains to be optimally nourishing so they can make those quick game decisions. Although berries are not actually a supplement, you may want to eat a handful a day as if it was a daily supplement. One study found that when older adults ate 1 cup of antioxidant-rich blueberries for 90 days, their memory improved. Their ability to accurately switch tasks also improved compared to the placebo. According to a systemic review of 12 studies, berries improved mental performance in children and adults (8).
Creatine
Although the results are mixed, the majority of evidence indicates that creatine does appear to improve performance in some sports (13, 14). Creatine may modestly improve strength as well. My Creatine Supplement pick is Bodylogix Micronized Creatine Monohydrate Power, NSF Certified. Powerade also make a sports drink with a small amount of added creatine- Powerade with Creatine.
In a randomized placebo-controlled trial, ginger appeared to reduce exercise-induced muscle pain by as much as 25%, although more studies are needed (14). KOR Shots Wellness contain ginger in an easy to drink juice shot form.
Rhodiala Rosea
According to some early research, Rhodiala may improve athletic performance and endurance but not muscle function or exercise-induce muscle damage (15, 16). My pick is the Pure Encapsulation Rhodiala Rosea.
