Hybrid Athlete Food Blog

Superfoods & Their Effect On Health

Posted by Lacey Byrd on

Superfoods & Their Effect On Health

 

For many people, the term “superfoods” sounds like just another marketing gimmick to make you believe in an easy solution to a certain problem.

 

In reality however, superfoods are products that are proven to have a certain net benefit for human health, meaning they are actually functional and beneficial.

 

With this article, we’ll provide you with the basic information you need to know about superfoods, as well as a list of our favorites!

 

What Is Health, Even?

 

It is likely that traditional medicine has made some of us believe that health is dependent on one thing.

 

However, you have to realize that the body is a complex machine and so is its health.

 

By definition, health can be defined as the proper, balanced functioning of all bodily systems, active tissues and processes.

 

The thing here is that health is AUTOMATIC … Your body takes care of it all!

 

You don’t have to think about digesting and absorbing essential nutrients.

 

You don’t have to think about feeling sleepy, hungry or thirsty.

 

You don’t have to think about waking up in the morning.

 

All of this is automatic and ALL you have to do is feed the body the right nutrients for it to be able to sustain the healthy functioning of all those systems and tissues.

 

Macro VS Micro Nutrients

 

Now, if you know a thing or two about healthy nutrition, you probably know the terms “macronutrients & micronutrients”.

 

If not, here’s the short story - Macronutrients are protein, fats & carbohydrates and they provide the majority of the energy our bodies need, along with essential nutrients.

 

Think of the term “essential nutrient” as something that the body needs but can’t produce on its own.

 

Contrary to macronutrients, we have micronutrients, which include vitamins, minerals and electrolytes.

 

These nutrients don’t really have a caloric value, but are intricately involved in a variety of processes, meaning that most of them too, are essential.

 

THIS is where superfoods shine!

 

The 3 Best Superfoods

Granted, health isn’t dependent on consuming just one “superfood”, but these are the exact foods that can help reinforce your body’s overall health.

 

So let’s have a look at the top-rated superfoods & drinks!

 

1.    Green tea

Herbs and teas are known to have a variety of active ingredients that have different effects on the body and its processes.

 

The right combination of herbs can treat a variety of issues, which is why herbs are a big part of traditional medicine in many countries.

 

More specifically, green tea is a Chinese herb, rich in antioxidants, polyphenols  and some caffeine!

 

Looking to fight inflammation and maximize your mental focus and energy levels? Get yourself some green tea.

 

2.    Ginger

 

Some of the most potent ingredients have the strongest smell and taste and granted, ginger is one of them!

 

Ginger is a root, used in Chinese traditional medicine to create a variety of different home remedies, teas and even some food products!

 

This root has a variety of antioxidants that too have the anti-inflammatory & antioxidative effect on the body.

 

Ginger shines when it is time to treat acute and chronic inflammations and can also be consumed regularly as means of prevention for cardiovascular diseases.

 

3.    Forest Fruits

 

If there’s one food group that we could call “stacked with goods”, well that would definitely be forest fruits!

 

These sweet fruits have a load of antioxidants which are proven to reinforce immunity and improve overall health.

 

Blueberries, raspberries, goji berries and strawberries are amongst the best-tasting, most nourishing superfoods one can add to their nutrition plan!

 

Final Thoughts

 

If you’ve covered your main nutrient requirements coming from protein, fats and carbs, it is time to add some sides to your meals!

 

Or better yet, have a nice afternoon cup of green tea with ginger in the shade…

 

If you liked this article, stay tuned on our blog as we are releasing content like this on the regular basis!

 

See you soon!

 

To have a nutrition and fitness plan customized for you, visit www.hybridathletetraining.com

 

Read more

Superfoods & Their Effect On Health

Posted by Lacey Byrd on

Superfoods & Their Effect On Health

 

For many people, the term “superfoods” sounds like just another marketing gimmick to make you believe in an easy solution to a certain problem.

 

In reality however, superfoods are products that are proven to have a certain net benefit for human health, meaning they are actually functional and beneficial.

 

With this article, we’ll provide you with the basic information you need to know about superfoods, as well as a list of our favorites!

 

What Is Health, Even?

 

It is likely that traditional medicine has made some of us believe that health is dependent on one thing.

 

However, you have to realize that the body is a complex machine and so is its health.

 

By definition, health can be defined as the proper, balanced functioning of all bodily systems, active tissues and processes.

 

The thing here is that health is AUTOMATIC … Your body takes care of it all!

 

You don’t have to think about digesting and absorbing essential nutrients.

 

You don’t have to think about feeling sleepy, hungry or thirsty.

 

You don’t have to think about waking up in the morning.

 

All of this is automatic and ALL you have to do is feed the body the right nutrients for it to be able to sustain the healthy functioning of all those systems and tissues.

 

Macro VS Micro Nutrients

 

Now, if you know a thing or two about healthy nutrition, you probably know the terms “macronutrients & micronutrients”.

 

If not, here’s the short story - Macronutrients are protein, fats & carbohydrates and they provide the majority of the energy our bodies need, along with essential nutrients.

 

Think of the term “essential nutrient” as something that the body needs but can’t produce on its own.

 

Contrary to macronutrients, we have micronutrients, which include vitamins, minerals and electrolytes.

 

These nutrients don’t really have a caloric value, but are intricately involved in a variety of processes, meaning that most of them too, are essential.

 

THIS is where superfoods shine!

 

The 3 Best Superfoods

Granted, health isn’t dependent on consuming just one “superfood”, but these are the exact foods that can help reinforce your body’s overall health.

 

So let’s have a look at the top-rated superfoods & drinks!

 

1.    Green tea

Herbs and teas are known to have a variety of active ingredients that have different effects on the body and its processes.

 

The right combination of herbs can treat a variety of issues, which is why herbs are a big part of traditional medicine in many countries.

 

More specifically, green tea is a Chinese herb, rich in antioxidants, polyphenols  and some caffeine!

 

Looking to fight inflammation and maximize your mental focus and energy levels? Get yourself some green tea.

 

2.    Ginger

 

Some of the most potent ingredients have the strongest smell and taste and granted, ginger is one of them!

 

Ginger is a root, used in Chinese traditional medicine to create a variety of different home remedies, teas and even some food products!

 

This root has a variety of antioxidants that too have the anti-inflammatory & antioxidative effect on the body.

 

Ginger shines when it is time to treat acute and chronic inflammations and can also be consumed regularly as means of prevention for cardiovascular diseases.

 

3.    Forest Fruits

 

If there’s one food group that we could call “stacked with goods”, well that would definitely be forest fruits!

 

These sweet fruits have a load of antioxidants which are proven to reinforce immunity and improve overall health.

 

Blueberries, raspberries, goji berries and strawberries are amongst the best-tasting, most nourishing superfoods one can add to their nutrition plan!

 

Final Thoughts

 

If you’ve covered your main nutrient requirements coming from protein, fats and carbs, it is time to add some sides to your meals!

 

Or better yet, have a nice afternoon cup of green tea with ginger in the shade…

 

If you liked this article, stay tuned on our blog as we are releasing content like this on the regular basis!

 

See you soon!

 

To have a nutrition and fitness plan customized for you, visit www.hybridathletetraining.com

 

Read more


Spaghetti Squash Pesto Lasagna

Posted by Lacey Byrd on

Spaghetti Squash Pesto Lasagna

Ready in 90 minutes
Serves 6 people
Per Serving: 
Calories: 254
Protein: 18g
Carbohydrates: 30g
Fat: 8g
Ingredients
  • 1 medium spaghetti squash about 3 pounds
  • 8 ounces sliced mushrooms1 clove garlic minced
  • 1 1/2 cups low-fat spaghetti sauce packaged or homemade
  • 1 cup spinach optional
  • salt and freshly ground black pepper to taste
FILLING
  • 2 cloves garlic peeled
  • 1 14-ounce package extra-firm tofu not silken
  • 1 cup fresh basil packed
  • 2 tablespoons nutritional yeast
  • 1 teaspoon salt if you use
  • 1/8 teaspoon cayenne pepper optional
CHEESE SAUCE
  • 1 cup plain sugar-free non-dairy milk
  • 1/4 cup nutritional yeast 
  • 1/4 cup raw cashews about 1 ounce (optional, but very good)
  • 2 tablespoons potato starch or cornstarch
  • 1 tablespoon lemon juice
  • 1/2–3/4 teaspoon salt if you use
  • 1/2 teaspoon dry mustard
Preparation
Instructions
  1. Cook the spaghetti squash. You can bake it, microwave it, or do as I did and pressure cook it. To pressure cook, cut the squash in half and scoop out the seeds. Place a steamer basket in your pressure cooker, add 1 cup of water, and place the squash halves in the basket. Seal pressure cooker and cook at high pressure for 8 minutes. Release pressure, uncover, and allow the squash to cool until you can handle it comfortably.
  2. Using a fork, scrape out the strands of “spaghetti.” It may take a little effort and going “against the grain.” Put the squash strands into a colander set over a large bowl and set aside. (You can cook the spaghetti squash ahead of time as long as you drain it well before using.)
  3. Heat a medium-sized sauce pan. Add the mushrooms and 1 clove chopped garlic, along with 1 tablespoon of water. Stir and cover tightly. Cook, stirring every 60 seconds, until the mushrooms soften and exude their juices, about 3 minutes. Uncover and cook until most of the liquid evaporates. Season lightly with salt and pepper, if you like, and set aside.
Filling
  1. Make the filling: Start your food processor and drop in the 2 cloves of peeled garlic. Process until finely chopped. Add the remaining filling ingredients and process until smooth, stopping to scrape down the sides of the bowl if necessary. Set aside.
Cheese Sauce
  1. Make the cheese sauce: Place all sauce ingredients into a blender and blend until completely smooth.
Assemble the Lasagna
  1. Preheat oven to 375F. Lightly oil a 2 1/2 to 3 quart oblong casserole dish. (Mine is 9.5 X 6.5 X 3 inches deep.) If you don't want to use oil, try lining the dish with parchment paper.
  2. Spoon about 1/4 cup of the spaghetti sauce into the bottom of the dish, just enough to coat the bottom. Spread half of the spaghetti squash over the sauce, and sprinkle with salt and pepper if you like. Drop the filling over the squash by large spoonfuls and then spread it out evenly. Arrange the mushrooms over the filling, followed by the spinach, if you’re using it. Pour half of the cheese sauce over the spinach and mushrooms. Add the remaining squash, smoothing it into an even layer. Pour the remaining spaghetti sauce over the top.
  3. Bake for 15 minutes. Then carefully, starting in the center of the pan, pour the remaining cheese sauce over the top, being careful not to splash the sauce onto the hot pan. Return to the oven and cook until the lasagna is bubbling all around the edges, about 30-40 more minutes. Remove from oven and allow to stand for at least 15 minutes–the sauce will thicken and the lasagna will be less watery the longer it stands. Serve warm.

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Spaghetti Squash Pesto Lasagna

Posted by Lacey Byrd on

Spaghetti Squash Pesto Lasagna

Ready in 90 minutes
Serves 6 people
Per Serving: 
Calories: 254
Protein: 18g
Carbohydrates: 30g
Fat: 8g
Ingredients
  • 1 medium spaghetti squash about 3 pounds
  • 8 ounces sliced mushrooms1 clove garlic minced
  • 1 1/2 cups low-fat spaghetti sauce packaged or homemade
  • 1 cup spinach optional
  • salt and freshly ground black pepper to taste
FILLING
  • 2 cloves garlic peeled
  • 1 14-ounce package extra-firm tofu not silken
  • 1 cup fresh basil packed
  • 2 tablespoons nutritional yeast
  • 1 teaspoon salt if you use
  • 1/8 teaspoon cayenne pepper optional
CHEESE SAUCE
  • 1 cup plain sugar-free non-dairy milk
  • 1/4 cup nutritional yeast 
  • 1/4 cup raw cashews about 1 ounce (optional, but very good)
  • 2 tablespoons potato starch or cornstarch
  • 1 tablespoon lemon juice
  • 1/2–3/4 teaspoon salt if you use
  • 1/2 teaspoon dry mustard
Preparation
Instructions
  1. Cook the spaghetti squash. You can bake it, microwave it, or do as I did and pressure cook it. To pressure cook, cut the squash in half and scoop out the seeds. Place a steamer basket in your pressure cooker, add 1 cup of water, and place the squash halves in the basket. Seal pressure cooker and cook at high pressure for 8 minutes. Release pressure, uncover, and allow the squash to cool until you can handle it comfortably.
  2. Using a fork, scrape out the strands of “spaghetti.” It may take a little effort and going “against the grain.” Put the squash strands into a colander set over a large bowl and set aside. (You can cook the spaghetti squash ahead of time as long as you drain it well before using.)
  3. Heat a medium-sized sauce pan. Add the mushrooms and 1 clove chopped garlic, along with 1 tablespoon of water. Stir and cover tightly. Cook, stirring every 60 seconds, until the mushrooms soften and exude their juices, about 3 minutes. Uncover and cook until most of the liquid evaporates. Season lightly with salt and pepper, if you like, and set aside.
Filling
  1. Make the filling: Start your food processor and drop in the 2 cloves of peeled garlic. Process until finely chopped. Add the remaining filling ingredients and process until smooth, stopping to scrape down the sides of the bowl if necessary. Set aside.
Cheese Sauce
  1. Make the cheese sauce: Place all sauce ingredients into a blender and blend until completely smooth.
Assemble the Lasagna
  1. Preheat oven to 375F. Lightly oil a 2 1/2 to 3 quart oblong casserole dish. (Mine is 9.5 X 6.5 X 3 inches deep.) If you don't want to use oil, try lining the dish with parchment paper.
  2. Spoon about 1/4 cup of the spaghetti sauce into the bottom of the dish, just enough to coat the bottom. Spread half of the spaghetti squash over the sauce, and sprinkle with salt and pepper if you like. Drop the filling over the squash by large spoonfuls and then spread it out evenly. Arrange the mushrooms over the filling, followed by the spinach, if you’re using it. Pour half of the cheese sauce over the spinach and mushrooms. Add the remaining squash, smoothing it into an even layer. Pour the remaining spaghetti sauce over the top.
  3. Bake for 15 minutes. Then carefully, starting in the center of the pan, pour the remaining cheese sauce over the top, being careful not to splash the sauce onto the hot pan. Return to the oven and cook until the lasagna is bubbling all around the edges, about 30-40 more minutes. Remove from oven and allow to stand for at least 15 minutes–the sauce will thicken and the lasagna will be less watery the longer it stands. Serve warm.

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Pumpkin Pie Muffins

Posted by Lacey Byrd on

Pumpkin Pie Muffins

Ready in 30 minutes
Serves 12 people
Per Serving: 
Calories: 75
Protein: .5
Carbohydrates: 14
Fat: 2
Ingredients
For the cupcakes
  • 1 can pumpkin or 1 1/2 cups pumpkin puree
  • 2 very ripe bananas
  • 1/2 cup coconut sugar
  • 1 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt
For the whip topping
  • 1 can full fat coconut milk
  • 2 T maple syrup
  • 1 tsp vanilla beans
Preparation
  1. Preheat oven to 350.
  2. In a food processor , combine all the cupcake ingredients and blend until smooth. You may need to scrape down the sides a few times.
  3. Spoon the mixture into lined muffin pans . I used silicone liners for mine. They don't stick like paper liners can.
  4. Bake for 20-25 minutes.
  5. Let these cool completely before removing from the muffin liners. Since they are soft like pumpkin pie, I highly recommend putting these in the fridge after baking. It should firm them up more.
  6. To make the whip topping, open up your can of coconut milk that has been in the fridge overnight. Scoop the fatty white part off and place in a mixing bowl with the vanilla and maple syrup. Use the whipping attachment and whip the coconut into a cream. Scoop a little on top of each muffin. Enjoy!!

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Pumpkin Pie Muffins

Posted by Lacey Byrd on

Pumpkin Pie Muffins

Ready in 30 minutes
Serves 12 people
Per Serving: 
Calories: 75
Protein: .5
Carbohydrates: 14
Fat: 2
Ingredients
For the cupcakes
  • 1 can pumpkin or 1 1/2 cups pumpkin puree
  • 2 very ripe bananas
  • 1/2 cup coconut sugar
  • 1 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt
For the whip topping
  • 1 can full fat coconut milk
  • 2 T maple syrup
  • 1 tsp vanilla beans
Preparation
  1. Preheat oven to 350.
  2. In a food processor , combine all the cupcake ingredients and blend until smooth. You may need to scrape down the sides a few times.
  3. Spoon the mixture into lined muffin pans . I used silicone liners for mine. They don't stick like paper liners can.
  4. Bake for 20-25 minutes.
  5. Let these cool completely before removing from the muffin liners. Since they are soft like pumpkin pie, I highly recommend putting these in the fridge after baking. It should firm them up more.
  6. To make the whip topping, open up your can of coconut milk that has been in the fridge overnight. Scoop the fatty white part off and place in a mixing bowl with the vanilla and maple syrup. Use the whipping attachment and whip the coconut into a cream. Scoop a little on top of each muffin. Enjoy!!

Read more


Apple Rose Pastries

Posted by Lacey Byrd on

Apple Rose Pastries

Ready in 40 minutes
Serves 6 people
Per Serving:
Calories: 114
Protein: 2
Carbohydrate: 58
Fat: 3
Ingredients
  • 1 Large Apple (or 2 smaller apples)
  • 1 Sheet of Puff Pastry, thawed
  • 1/2 Lemon - Juice
  • 2 tablespoon Apple Butter
  • Cinnamon and Ground Gloves (sprinkle to taste)
Preparation
  1. Slice your apple in half and then carefully cut the core out without breaking the apple. You want to keep the half of the apple in tact.
  2. Slice your half apple pieces into thin strips of apple.
  3. Place those apple slices in a microwavable bowl of water with juice of half a lemon. Microwave the apples for 4 minutes to soften. Then, drain the water out of the bowl.
  4. Roll out your thawed puff pastry sheet slightly on a floured surface. Cut into 6 even long strips.
  5. Spread a thin layer of apple butter onto each strip.
  6. Starting on one end, place the apple strips onto the top half of the puff pastry strip, slightly staking the slices on top of each other as you work your way down. You want a little of the apple popping off the top of the pastry strip. When you get to the end, leave a little empty space on the pastry strip.

    WARNING - the apple slices will be a little warm.
  7. Sprinkle with a little cinnamon and ground cloves to taste.

    NOTE: You could substitute nutmeg for cloves if you prefer.
  8. Fold over the bottom half of the pastry strip on top of the apple slices.
  9. Start at the side you started with and start rolling. When you get to the end, take the little bit of extra puff pastry and rub/press it into the outside of the pastry rose to create a slight seal.
  10. Spray your muffin pan with a non-stick spray and then add your pastry rose. 
  11. Bake at 375 for 30 minutes.
  12. Remove from pan and let cool on rack.

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Apple Rose Pastries

Posted by Lacey Byrd on

Apple Rose Pastries

Ready in 40 minutes
Serves 6 people
Per Serving:
Calories: 114
Protein: 2
Carbohydrate: 58
Fat: 3
Ingredients
  • 1 Large Apple (or 2 smaller apples)
  • 1 Sheet of Puff Pastry, thawed
  • 1/2 Lemon - Juice
  • 2 tablespoon Apple Butter
  • Cinnamon and Ground Gloves (sprinkle to taste)
Preparation
  1. Slice your apple in half and then carefully cut the core out without breaking the apple. You want to keep the half of the apple in tact.
  2. Slice your half apple pieces into thin strips of apple.
  3. Place those apple slices in a microwavable bowl of water with juice of half a lemon. Microwave the apples for 4 minutes to soften. Then, drain the water out of the bowl.
  4. Roll out your thawed puff pastry sheet slightly on a floured surface. Cut into 6 even long strips.
  5. Spread a thin layer of apple butter onto each strip.
  6. Starting on one end, place the apple strips onto the top half of the puff pastry strip, slightly staking the slices on top of each other as you work your way down. You want a little of the apple popping off the top of the pastry strip. When you get to the end, leave a little empty space on the pastry strip.

    WARNING - the apple slices will be a little warm.
  7. Sprinkle with a little cinnamon and ground cloves to taste.

    NOTE: You could substitute nutmeg for cloves if you prefer.
  8. Fold over the bottom half of the pastry strip on top of the apple slices.
  9. Start at the side you started with and start rolling. When you get to the end, take the little bit of extra puff pastry and rub/press it into the outside of the pastry rose to create a slight seal.
  10. Spray your muffin pan with a non-stick spray and then add your pastry rose. 
  11. Bake at 375 for 30 minutes.
  12. Remove from pan and let cool on rack.

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Bacon and Brussel Sprouts

Posted by Lacey Byrd on

 

 

Bacon and Brussel Sprouts
Ready in 45 minutes
Serves 6 people
Per Serving: 
Calories: 161
Protein: 6g
Carbohydrates: 12g
Fat: 11g
Ingredients
  • 1 1/2 pounds Brussels sprouts washed and dried
  • 5 slices (120 g) diced turkey bacon or pancetta
  • 1/4 cup good olive oil
  • 4 cloves garlic crushed or finely chopped
  • 1 teaspoon salt
  • 1/2 teaspoon cracked black pepper
  • 2 tablespoons balsamic glaze or more to serve
Preparation
  1. Preheat the oven to 425°F (220°C). Lightly grease a large baking pan with nonstick cooking oil spray or a light coating of oil. Set aside.
  2. Trim the ends of sprouts and cut in half lengthwise.
  3. Arrange brussels sprouts, any loose leaves, bacon and garlic on the pan. Drizzle with olive oil. Season with salt and pepper. Toss well and spread mixture out in a single layer.
  4. Roast sprouts, turning once through cooking, until tender with charred edges. The bacon will be cooked and crispy (about for 25-30 minutes).
  5. Toss with the balsamic vinegar. Adjust taste with extra salt and pepper, if needed.
  6. Serve immediately

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Bacon and Brussel Sprouts

Posted by Lacey Byrd on

 

 

Bacon and Brussel Sprouts
Ready in 45 minutes
Serves 6 people
Per Serving: 
Calories: 161
Protein: 6g
Carbohydrates: 12g
Fat: 11g
Ingredients
  • 1 1/2 pounds Brussels sprouts washed and dried
  • 5 slices (120 g) diced turkey bacon or pancetta
  • 1/4 cup good olive oil
  • 4 cloves garlic crushed or finely chopped
  • 1 teaspoon salt
  • 1/2 teaspoon cracked black pepper
  • 2 tablespoons balsamic glaze or more to serve
Preparation
  1. Preheat the oven to 425°F (220°C). Lightly grease a large baking pan with nonstick cooking oil spray or a light coating of oil. Set aside.
  2. Trim the ends of sprouts and cut in half lengthwise.
  3. Arrange brussels sprouts, any loose leaves, bacon and garlic on the pan. Drizzle with olive oil. Season with salt and pepper. Toss well and spread mixture out in a single layer.
  4. Roast sprouts, turning once through cooking, until tender with charred edges. The bacon will be cooked and crispy (about for 25-30 minutes).
  5. Toss with the balsamic vinegar. Adjust taste with extra salt and pepper, if needed.
  6. Serve immediately

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