Hybrid Athlete Food Blog

Magnesium - The Most Beneficial Mineral?

Posted by Lacey Byrd on

Magnesium - The Most Beneficial Mineral?

There are multiple types of vitamins and minerals that our bodies need to function healthily.

 

Vitamins and minerals are referred to as “micronutrients” and each of them has a different function inside of the body.

 

Some micronutrients for example act as coenzymes, meaning that they help carry chemicals between enzymes, while others just serve as catalysts for certain chemical reactions.

 

Magnesium is one of the most important micronutrients for the body, as it helps catalyze a variety of processes in the body.

 

As a matter of fact, more than 300 biochemical reactions require magnesium!

 

For this reason, it is important to derive sufficient magnesium from your food and supplements.

 

Magnesium Deficiency

 

Because the modern-day diet is deprived of many vitamins and minerals, magnesium deficiency is a very common thing nowadays.

 

And though magnesium deficiency isn’t likely to lead to bad side effects in the short term, it is definitely not something to overlook, as the long-term may speak otherwise!

 

The Symptoms

Some of the first symptoms of magnesium deficiency one can notice, are the following:

 

  1. Loss of appetite
  2. Nausea
  3. General exhaustion
  4. Weakness
  5. Lack of appetite
  6. Muscle cramps
  7. Numbness
  8. Mood swings

 

Now, the thing is that there are a multitude of reasons for the occurrence of a magnesium deficiency.

 

If you are generally healthy however, the most likely cause of a deficiency, would be your diet!

 

So let’s have a look at the best magnesium-rich foods one can find nearby!

 

Magnesium Food Sources

 

Luckily, unless your deficiency is severe, you can solve your problem by just picking out the right food sources.

 

Magnesium can be found in a variety of food sources, with the most abundant ones being plant sources.

 

Here are the foods that contain the highest amounts of magnesium:

 

  1. Seeds
  2. Walnuts
  3. Hazelnuts
  4. Almonds
  5. Rice
  6. Basil
  7. Spinach
  8. Coriander

 

Now, a thing to consider is that thermic preparation of some of these foods may lead to depletion of its magnesium contents, so don’t overcook these foods!

 

Magnesium Supplements

If you find it hard to meet your body’s magnesium needs from food alone, supplements can be a viable alternative!

 

Before you go on to buy a tub of pills however, you have to know a thing or two.

 

Firstly, the amount of magnesium you take in is NOT the only thing - You have to also consider its bioavailability, or, in other words, how much of it is absorbed.

 

This bioavailability depends massively on the type of magnesium supplement you are getting.

 

Magnesium oxide & magnesium carbonate are two of the magnesium supplements with a lower bioavailability.

 

Instead of getting those, opt for magnesium supplements binded with organic compounds like salts and amino acids, such as:

 

  1. Magnesium citrate
  2. Magnesium glycinate
  3. Magnesium lactate

  Sustained Release VitalMag® | Vitamin & Mineral Boosts | Nutrition | Shaklee US site

These are some of the most bioavailable forms of magnesium that have been shown to be optimally absorbed.

 

Recommended Daily Intake

 

Alright, we’ve been talking about deriving sufficient magnesium from food and supplements, but… How much of it is enough, actually?

 

Well, the recommended intake varies, depending on factors like age and gender.

 

Here’s how the recommendations go:

 

  • 14-18 years old - 410 mg for males, 360 mg for females
  • 19-30 years old - 400 mg for males, 310 mg for females
  • 31-50 years old - 420 mg for males, 320 mg for females
  • 51+ years - 420 mg for males, 320 mg for females

 

Note that this is the recommended COMBINED intake, meaning you should calculate the amount from both food and supplement sources.

 

Take-Home Message

 

Your nutrition plan is not just about meeting your caloric & macronutrient goals for the day.

 

It is also about understanding that there are micro elements that your body needs for proper functioning.

 

Magnesium is one of the more important ones, that plays key roles in hundreds of functions in the body and for this reason, you should make sure to...

 

To have a fitness and nutrition plan customized for you, go check out www.hybridathletetraining.com 

Read more

Magnesium - The Most Beneficial Mineral?

Posted by Lacey Byrd on

Magnesium - The Most Beneficial Mineral?

There are multiple types of vitamins and minerals that our bodies need to function healthily.

 

Vitamins and minerals are referred to as “micronutrients” and each of them has a different function inside of the body.

 

Some micronutrients for example act as coenzymes, meaning that they help carry chemicals between enzymes, while others just serve as catalysts for certain chemical reactions.

 

Magnesium is one of the most important micronutrients for the body, as it helps catalyze a variety of processes in the body.

 

As a matter of fact, more than 300 biochemical reactions require magnesium!

 

For this reason, it is important to derive sufficient magnesium from your food and supplements.

 

Magnesium Deficiency

 

Because the modern-day diet is deprived of many vitamins and minerals, magnesium deficiency is a very common thing nowadays.

 

And though magnesium deficiency isn’t likely to lead to bad side effects in the short term, it is definitely not something to overlook, as the long-term may speak otherwise!

 

The Symptoms

Some of the first symptoms of magnesium deficiency one can notice, are the following:

 

  1. Loss of appetite
  2. Nausea
  3. General exhaustion
  4. Weakness
  5. Lack of appetite
  6. Muscle cramps
  7. Numbness
  8. Mood swings

 

Now, the thing is that there are a multitude of reasons for the occurrence of a magnesium deficiency.

 

If you are generally healthy however, the most likely cause of a deficiency, would be your diet!

 

So let’s have a look at the best magnesium-rich foods one can find nearby!

 

Magnesium Food Sources

 

Luckily, unless your deficiency is severe, you can solve your problem by just picking out the right food sources.

 

Magnesium can be found in a variety of food sources, with the most abundant ones being plant sources.

 

Here are the foods that contain the highest amounts of magnesium:

 

  1. Seeds
  2. Walnuts
  3. Hazelnuts
  4. Almonds
  5. Rice
  6. Basil
  7. Spinach
  8. Coriander

 

Now, a thing to consider is that thermic preparation of some of these foods may lead to depletion of its magnesium contents, so don’t overcook these foods!

 

Magnesium Supplements

If you find it hard to meet your body’s magnesium needs from food alone, supplements can be a viable alternative!

 

Before you go on to buy a tub of pills however, you have to know a thing or two.

 

Firstly, the amount of magnesium you take in is NOT the only thing - You have to also consider its bioavailability, or, in other words, how much of it is absorbed.

 

This bioavailability depends massively on the type of magnesium supplement you are getting.

 

Magnesium oxide & magnesium carbonate are two of the magnesium supplements with a lower bioavailability.

 

Instead of getting those, opt for magnesium supplements binded with organic compounds like salts and amino acids, such as:

 

  1. Magnesium citrate
  2. Magnesium glycinate
  3. Magnesium lactate

  Sustained Release VitalMag® | Vitamin & Mineral Boosts | Nutrition | Shaklee US site

These are some of the most bioavailable forms of magnesium that have been shown to be optimally absorbed.

 

Recommended Daily Intake

 

Alright, we’ve been talking about deriving sufficient magnesium from food and supplements, but… How much of it is enough, actually?

 

Well, the recommended intake varies, depending on factors like age and gender.

 

Here’s how the recommendations go:

 

  • 14-18 years old - 410 mg for males, 360 mg for females
  • 19-30 years old - 400 mg for males, 310 mg for females
  • 31-50 years old - 420 mg for males, 320 mg for females
  • 51+ years - 420 mg for males, 320 mg for females

 

Note that this is the recommended COMBINED intake, meaning you should calculate the amount from both food and supplement sources.

 

Take-Home Message

 

Your nutrition plan is not just about meeting your caloric & macronutrient goals for the day.

 

It is also about understanding that there are micro elements that your body needs for proper functioning.

 

Magnesium is one of the more important ones, that plays key roles in hundreds of functions in the body and for this reason, you should make sure to...

 

To have a fitness and nutrition plan customized for you, go check out www.hybridathletetraining.com 

Read more


Chickpea Curry

Posted by Lacey Byrd on

Chickpea Curry

Ready in 20 minutes

Serves 2 people

Per Serving: 

Calories: 272

Protein: 7

Carbohydrates: 20

Fat: 19

Ingredients

1 tbsp olive oil

15 g diced onion

½ tsp minced garlic

½ tsp minced ginger

¼ tsp paprika

½ tsp curry powder

¼ tsp cumin

100 g grated tomatoes

100 ml coconut milk

100 g boiled chickpea

35 g frozen spinach


Preparation

  1. Heat the oil in a boiling pot over medium heat and sauté the diced onion, garlic and ginger for 1 minute.
  2. Mix and stir all of the spices in the pot for a minute.
  3. Add in the tomatoes, coconut milk and chickpeas to the pot and stir for a while.
  4. Add the spinach and cook for about 4 minutes then turn off the heat and transfer it to the plate.

Tips

Add grilled chicken breast or shrimp for additional lean protein.

Read more

Chickpea Curry

Posted by Lacey Byrd on

Chickpea Curry

Ready in 20 minutes

Serves 2 people

Per Serving: 

Calories: 272

Protein: 7

Carbohydrates: 20

Fat: 19

Ingredients

1 tbsp olive oil

15 g diced onion

½ tsp minced garlic

½ tsp minced ginger

¼ tsp paprika

½ tsp curry powder

¼ tsp cumin

100 g grated tomatoes

100 ml coconut milk

100 g boiled chickpea

35 g frozen spinach


Preparation

  1. Heat the oil in a boiling pot over medium heat and sauté the diced onion, garlic and ginger for 1 minute.
  2. Mix and stir all of the spices in the pot for a minute.
  3. Add in the tomatoes, coconut milk and chickpeas to the pot and stir for a while.
  4. Add the spinach and cook for about 4 minutes then turn off the heat and transfer it to the plate.

Tips

Add grilled chicken breast or shrimp for additional lean protein.

Read more


Mediterranean Chicken Meatballs

Posted by Lacey Byrd on


Mediterranean Chicken Meatballs 

Ready in 25 minutes

Serves 4 people

Per serving: 

Calories: 398

Protein: 31

Carbohydrates: 30

Fat: 18

Ingredients

  • 2 egg whites
  • 1/4 cup whole wheat panko bread crumbs
  • 1/4 cup fat-free feta cheese, crumbled
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons fresh rosemary, chopped
  • 1 pound ground chicken
  • 1 tablespoon olive oil
  • 3 cloves garlic, roughly chopped
  • 1/2 teaspoon kosher salt
  • 1 cup grape or cherry tomatoes
  • 1 (15 ounce) can chickpeas, rinsed and drained

Preparation

  1. Preheat the oven to 400 degrees. Spray a baking sheet with nonstick spray and set aside.
  2. In a large bowl combine the egg white, panko, feta, parsley, rosemary, and ground chicken. Mix well and set aside.
  3. In a second bowl, combine the olive oil, garlic, salt, tomatoes, and chicken peas. Toss well and spread in an even layer on the baking sheet. Roll the chicken mixture into 2 inch balls and place on top of the chickpeas and tomato. Bake for 15 to 20 minutes or until meatballs are firm and cooked through. If desired, serve with brown rice or quinoa. Serve and enjoy!

Read more

Mediterranean Chicken Meatballs

Posted by Lacey Byrd on


Mediterranean Chicken Meatballs 

Ready in 25 minutes

Serves 4 people

Per serving: 

Calories: 398

Protein: 31

Carbohydrates: 30

Fat: 18

Ingredients

  • 2 egg whites
  • 1/4 cup whole wheat panko bread crumbs
  • 1/4 cup fat-free feta cheese, crumbled
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons fresh rosemary, chopped
  • 1 pound ground chicken
  • 1 tablespoon olive oil
  • 3 cloves garlic, roughly chopped
  • 1/2 teaspoon kosher salt
  • 1 cup grape or cherry tomatoes
  • 1 (15 ounce) can chickpeas, rinsed and drained

Preparation

  1. Preheat the oven to 400 degrees. Spray a baking sheet with nonstick spray and set aside.
  2. In a large bowl combine the egg white, panko, feta, parsley, rosemary, and ground chicken. Mix well and set aside.
  3. In a second bowl, combine the olive oil, garlic, salt, tomatoes, and chicken peas. Toss well and spread in an even layer on the baking sheet. Roll the chicken mixture into 2 inch balls and place on top of the chickpeas and tomato. Bake for 15 to 20 minutes or until meatballs are firm and cooked through. If desired, serve with brown rice or quinoa. Serve and enjoy!

Read more


4 Foods To Keep You Fuller For Longer

Posted by Lacey Byrd on

4 Foods To Keep You Fuller For Longer

 

Have you ever consumed a couple of consecutive big meals just to feel hungry 40 minutes later?

Well, if this has happened to you, odds are you are not selecting the right foods with the appropriate satiety index.

 

In this article, we’ll explain the importance of high satiety foods, and we’ll also give you a list of our 4 best picks in that category!

 

So, Why Is Satiety Important?

The modern-day market offers a variety or rather, an abundance of food products to choose from.

 

However, the thing is that the tastiest foods also happen to be more processed AND least satiating.

 

With poor nutrient profiles, these processed products simply satisfy your taste cravings, but hardly ever help you meet your actual nutritional needs.

 

When you’re not meeting your nutritional needs, well, your body keeps asking for more food by sending hunger signals, until you actually give the body what it needs.

 

That is to say that processed foods are NOT inherently fattening but instead, they make you eat a lot more which therefore leads to inevitable weight gain.

 

Being satiated for the longest time possible after each meal is important, as that means you have met your nutritional needs and your body has the resources to work with for the goal of sustaining healthy function.

 

What Actually Brings Satiety?

Every sensation or bodily signal in the body is closely related with the balance of certain hormones.

 

Specifically for appetite and satiety, leptin and ghrelin seem to be the two predominantly involved hormones.

 

The macronutrients you get from food, that are most effective in inducing the feeling of satiety, are protein & fat.

 

For this reason, it is of prime importance to meet your daily protein and fat needs, as they will play an essential role in how hungry you feel throughout the day.

 

Remember that a hungry mind won’t be able to focus on other, also important tasks you have.

 

Stay satiated!

 

The 4 Most Satiating Foods

 

Now without further ado, let’s have a look at the most satiating foods you can easily find in your local grocery store!

 

1.    Beef

As we mentioned, protein and fats from whole food sources are amongst the most satiating nutrients you can give to your body.

 

Beef and other red meats happen to be abundant of both nutrients, so including them in your nutrition plan is a good bet!

 

If you always wake up hungry, and that oatmeal & coffee breakfast full of sugar can’t satiate you, well, try a morning ribeye steak!

 

It works.

 

2.    Nuts

Cashews, almonds, walnuts and other nuts are so dense in energy that just a 100g of them can keep you full for hours on end.

 

Additionally, these tiny bites are full of essential fatty acids and other micronutrients that will not only keep you full, but also provide your body with the nutrients it needs.

 

Don’t be nuts, eat nuts.

 

3.    Eggs

If you are trying to establish a nutrition plan that is nutrient-dense enough to keep you full and healthy, eggs cannot be ignored!

 

Eggs are good as a standalone meal, or can be made an addition to a bigger meal, to make it complete!

 

Furthermore, they can be enjoyed in a variety of forms, such as an omelette, scrambled, or even over some rice in japanese style!

 

4.    Potatoes

Though protein and fats are the most satiating macronutrients, the food with the HIGHEST satiety index contains mostly carbohydrates…

 

That’s right! Potatoes are, in fact, the most satisfying food a human can eat!

 

Try for yourself - Get a beef steak and cook up some potato mash and you will be full for at least 3 hours.

Final Thoughts

 

One of the most important aspects of your nutrition plan is to make it actually satiating!

 

If you constantly feel hungry, you are not using the right nutrition plan, regardless of what anyone tells you.

 

Make sure to include these 4 foods presented in this article and let us know how they affected your satiety and energy levels!

 

For help or questions creating your own personalized nutrition plan to reach your goals, visit www.hybridathletetraining.com

 

Read more

4 Foods To Keep You Fuller For Longer

Posted by Lacey Byrd on

4 Foods To Keep You Fuller For Longer

 

Have you ever consumed a couple of consecutive big meals just to feel hungry 40 minutes later?

Well, if this has happened to you, odds are you are not selecting the right foods with the appropriate satiety index.

 

In this article, we’ll explain the importance of high satiety foods, and we’ll also give you a list of our 4 best picks in that category!

 

So, Why Is Satiety Important?

The modern-day market offers a variety or rather, an abundance of food products to choose from.

 

However, the thing is that the tastiest foods also happen to be more processed AND least satiating.

 

With poor nutrient profiles, these processed products simply satisfy your taste cravings, but hardly ever help you meet your actual nutritional needs.

 

When you’re not meeting your nutritional needs, well, your body keeps asking for more food by sending hunger signals, until you actually give the body what it needs.

 

That is to say that processed foods are NOT inherently fattening but instead, they make you eat a lot more which therefore leads to inevitable weight gain.

 

Being satiated for the longest time possible after each meal is important, as that means you have met your nutritional needs and your body has the resources to work with for the goal of sustaining healthy function.

 

What Actually Brings Satiety?

Every sensation or bodily signal in the body is closely related with the balance of certain hormones.

 

Specifically for appetite and satiety, leptin and ghrelin seem to be the two predominantly involved hormones.

 

The macronutrients you get from food, that are most effective in inducing the feeling of satiety, are protein & fat.

 

For this reason, it is of prime importance to meet your daily protein and fat needs, as they will play an essential role in how hungry you feel throughout the day.

 

Remember that a hungry mind won’t be able to focus on other, also important tasks you have.

 

Stay satiated!

 

The 4 Most Satiating Foods

 

Now without further ado, let’s have a look at the most satiating foods you can easily find in your local grocery store!

 

1.    Beef

As we mentioned, protein and fats from whole food sources are amongst the most satiating nutrients you can give to your body.

 

Beef and other red meats happen to be abundant of both nutrients, so including them in your nutrition plan is a good bet!

 

If you always wake up hungry, and that oatmeal & coffee breakfast full of sugar can’t satiate you, well, try a morning ribeye steak!

 

It works.

 

2.    Nuts

Cashews, almonds, walnuts and other nuts are so dense in energy that just a 100g of them can keep you full for hours on end.

 

Additionally, these tiny bites are full of essential fatty acids and other micronutrients that will not only keep you full, but also provide your body with the nutrients it needs.

 

Don’t be nuts, eat nuts.

 

3.    Eggs

If you are trying to establish a nutrition plan that is nutrient-dense enough to keep you full and healthy, eggs cannot be ignored!

 

Eggs are good as a standalone meal, or can be made an addition to a bigger meal, to make it complete!

 

Furthermore, they can be enjoyed in a variety of forms, such as an omelette, scrambled, or even over some rice in japanese style!

 

4.    Potatoes

Though protein and fats are the most satiating macronutrients, the food with the HIGHEST satiety index contains mostly carbohydrates…

 

That’s right! Potatoes are, in fact, the most satisfying food a human can eat!

 

Try for yourself - Get a beef steak and cook up some potato mash and you will be full for at least 3 hours.

Final Thoughts

 

One of the most important aspects of your nutrition plan is to make it actually satiating!

 

If you constantly feel hungry, you are not using the right nutrition plan, regardless of what anyone tells you.

 

Make sure to include these 4 foods presented in this article and let us know how they affected your satiety and energy levels!

 

For help or questions creating your own personalized nutrition plan to reach your goals, visit www.hybridathletetraining.com

 

Read more


Oyster Mushroom Shnitzel

Posted by Lacey Byrd on

Oyster Mushroom Shnitzel 

Ready in 20 minutes

Serves 1  person

Per Serving: 

Calories: 327

Protein: 18

Carbohydrates: 36

Fat : 13


Ingredients

  • 100 g Oyster Mushrooms
  • 1 Medium Egg
  • 50 g coconut Flour
  • ½ tsp Black Pepper
  • ½ tsp Cayenne
  • ½ tsp Red Chili Flakes
  • ½ tsp Garlic Powder
  • Salt
  • ½ Lemon Juice (freshly squeezed)
  • Parsley(optional)
  • Avocado Oil

Preparation

  1. Mix together flour, salt, black pepper, garlic powder, red chili flakes, and cayenne.
  2. Dip the mushrooms into the whisked egg. Then dip into the flour mixture for covering. Shake the oyster mushrooms to remove excess flour.
  3. Fry in hot oil until mushrooms turn golden brown. After removing the mushrooms from the pan, remove excess oil using a paper towel or waxed paper.
  4. Serve with lemon and optionally finely chopped parsley.

Read more

Oyster Mushroom Shnitzel

Posted by Lacey Byrd on

Oyster Mushroom Shnitzel 

Ready in 20 minutes

Serves 1  person

Per Serving: 

Calories: 327

Protein: 18

Carbohydrates: 36

Fat : 13


Ingredients

  • 100 g Oyster Mushrooms
  • 1 Medium Egg
  • 50 g coconut Flour
  • ½ tsp Black Pepper
  • ½ tsp Cayenne
  • ½ tsp Red Chili Flakes
  • ½ tsp Garlic Powder
  • Salt
  • ½ Lemon Juice (freshly squeezed)
  • Parsley(optional)
  • Avocado Oil

Preparation

  1. Mix together flour, salt, black pepper, garlic powder, red chili flakes, and cayenne.
  2. Dip the mushrooms into the whisked egg. Then dip into the flour mixture for covering. Shake the oyster mushrooms to remove excess flour.
  3. Fry in hot oil until mushrooms turn golden brown. After removing the mushrooms from the pan, remove excess oil using a paper towel or waxed paper.
  4. Serve with lemon and optionally finely chopped parsley.

Read more