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Eating for Success Series – Blueberries!
by A’verria Martin, Ph.D.
Happy Friday 619’ers! We hope that you had a productive week and are gearing up for a great weekend ahead. As the weather warms up I always turn my attention to beautiful sun-kissed fruits. Most fruits are at their peak of freshness during the summer time, and are, therefore, perfect for summer dining. With summer on my mind, this week we are going to talk about blueberries. This tiny little berry is one of nature’s notable treasures and packs a powerful nutritional punch!
Blueberries are low in calories (1 cup = 80 calories) and have practically no fat.
Most importantly, blueberries have the highest antioxidant capacities among all fruits and vegetables. Antioxidants found in blueberries include Anthocyanin (a phytonutrient called polyphenol that gives the berry is beautiful blue color), vitamin C (23.9% DV), B complex, vitamin E, vitamin A, copper, selenium, zinc, and iron.
* Antioxidants assist in protecting cells against unstable molecules known as free radicals. When your body breaks down food or is exposed to environmental toxins such as tobacco smoke and radiation, free radicals are the molecules that are produced and have disastrous effects on the body. Free radicals can damage cellular structures as well as DNA. Evidence suggests that free radicals may also play a significant role in causing heart disease and cancer, as well as other diseases. In addition to protecting cells, antioxidants have healing abilities. They can assist the body in repairing from sunburns, wounds, and infections.
Blueberries are an excellent source of Vitamin K (35.7 %DV). Vitamin K is a vitamin well known for its ability to clot blood and its crucial role in bone health. Vitamin K reduces the risk of bleeding from illnesses, long-term use of antibiotics, malabsorption syndromes, and flesh wounds. In addition, Vitamin K assists bones in using calcium; reducing risk of osteoporosis.
Blueberries are a significant source of Manganese (25%DV). Manganese is an important contributor to bone development and assists with converting proteins, carbohydrates, and fats into energy.
Blueberries provide 14.2% DV of fiber. Fiber is multifunctional; it aids digestion, keeps you satiated, contributes to heart health, and lowers (bad) cholesterol.
Blueberries are a wonderful addition to just about anything . . . you can pop them in non-fat Greek yogurt with a few walnuts or in your morning oatmeal for a fun alternative!
Recipes!!!
Blueberry and Cacao Smoothie
Ingredients
• 1 ½ cups of coconut or almond milk (use slightly more for thinner consistency)
• 1 cup of blueberries (fresh or frozen – preferably wild or organic)
• 1 to 2 tsp cacao powder
• 1 to 2 tsp agave nectar
• ½ cup of ice
Instructions
1. Add all ingredients to blender and blend until desired consistency is achieved.
Blueberry Shrimp Salad
Ingredients
For Salad
• ¾ lbs medium shrimp
• 4 cups mixed salad greens
• 1 cup blueberries (fresh)
• ½ cup walnut pieces
• ½ cup edamame
• 2 Tbsp. red onion (optional)
For lemon vinaigrette dressing
• ¼ cup olive oil
• Juice of half a lemon
• 1 to 2 tsp agave nectar
• 1/8 teaspoon of salt
• 1/8 teaspoon pepper
Instructions
1. Soak 4-5 wooden skewers in bowl of water for 30 minutes. Spray grill with olive oil cooking spray. Preheat the grill to medium.
2. Brush shrimp with olive oil and lightly season with salt, pepper, and minced garlic (optional).
3. Slide shrimp on skewers and grill for 2-3 minutes on each side (until they change color and plump up).
4. Mix ingredients for dressing in a small bowl. As a second option you can simply use balsamic vinegar and olive oil to dress your salad.
5. Put remaining ingredients (mixed greens, blueberries, walnuts, edamame, and red onion) in a large bowl and toss with dressing.
6. Lay grilled shrimp on top of salad and serve.
May 8th at CrossFit 619
Power Development
Push Jerk
10 x 1 with 1:30 Rest Interval
CrossFit Hero WOD
“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx Level 1 115/110#
Level 2 135/95
Level 3 115/80
May 6 at CrossFit 619
Monday
Strength
8 x 8 Back Squats
CrossFit 619 WOD
5 Rounds
5 Push Press
10 Front Squats
15 Sit Ups
WOD #2
400 Meter Run 1 Minute Rest x 4
Tuesday
Power Development
3 Position Snatch 8 x 1
and
3 Position Power Clean 8 x 1
Elite Only
5 x 8 Overhead Squats
CrossFit 619 WOD
“Another Side of Angie”
5 Rounds
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Squats
Eating for Success Series – Kale
by A’verria Martin, Ph.D.
Welcome back to the Eating for Success Series! This week our focus in on Kale! This beautiful leafy green is by far one of my favorites. Weekly I tell someone that I have “a mild obsession for kale” and all for good reason. Not only is kale (aka. The Queen of Greens) amazingly delicious and versatile; it is a nutritional powerhouse that calorie for calorie cannot be beat. Eating nutrient rich kale provides your body with significant vitamins, minerals, and antioxidants; laying the foundation for countless health benefits.
Here are a few reasons to add kale to you regular diet:
1. Kale is extremely low in calories (1 cup = 36 calories) and boasts zero grams of fat.
2. Kale is high in the macronutrient fiber (1 cup = 5 grams) aiding digestion and elimination.
3. Kale has anti-inflammatory properties, potentially preventing and reversing the effects of arthritis, heart disease and a number of autoimmune diseases.
4. Kale has more iron than beef! Iron helps to metabolize proteins and supports the production of hemoglobin and red blood cells.
5. Kale possesses high amounts of Vitamin K (1,020% DV) which promotes bone health and the prevention of blood clotting. Vitamin K is also known to protect against various types of cancer.
6. Kale is high in Vitamin A (180% DV); supporting healthy vision and skin.
7. Kale provides high amounts of Vitamin C (200% DV), which is beneficial for a healthy immune system and metabolism.
8. One cup of Kale provides 121 mg of omega-3 fatty acids and 92.4 mg of omega-6 fatty acids.
9. Kale lowers bad (LDL) cholesterol levels, while increasing good (HDL) cholesterol levels, significantly decreasing risk for heart disease.
10. Kale is one of the best sources of beta-carotene – an antioxidant thought to prevent cancer, heart disease, and other chronic illnesses.
11. Kale has more calcium than milk; supporting bone loss prevention and a healthy metabolism.
Kale is actually a form of cabbage that does not form a head. It is green or reddish purple–depending on the variety—and has “frills” around the edges. It has a course texture and strong flavor; making it a good choice for sautéing and marinating. Unlike other greens (i.e., spinach), you can marinate Kale for 24 hours and it will keep its robust texture. When shopping for kale it should be firm, deeply colored, and have moist stems. Make sure to always remove the stems before adding kale to a recipe, as the stems provide an unpleasant bitterness.
Recipes!!!
Kale Chips
Ingredients
• 1 bunch of Kale
• 1 Tbsp Olive Oil or Avocado Oil
• 1 tsp seasoned salt
Instructions
1. Preheat oven to 350 degrees.
2. Remove the leaves from stems. Wash and dry kale thoroughly. Tear into bite size pieces. Kale needs to be completely dry for best results—use salad spinner if available.
3. Toss the dry leaves with olive or avocado oil. Use hands to distribute evenly.
4. Lay a single layer on cookie sheet, trying to make the leaves as flat as possible.
5. Bake for 12 minutes, making sure not to burn. Sprinkle with seasoned salt and indulge!
Kale Salad
Ingredients
• 1 bunch of kale
• 4 Tbsp of Olive Oil
• 4 Tbsp of Balsamic Vinegar
• Juice of ½ lemon
• 1 tsp minced garlic
• ½ tsp black pepper
• 2 Tbsp sunflower seeds
Instructions
1. Remove the leaves from stems. Wash and dry kale thoroughly. Tear into bite size pieces.
2. Toss all ingredients together. Marinate for 4-24 hours, tossing occasionally. Enjoy alone or as a delicious side with lean protein.
May 1st at CrossFit 619
440# Clean and Jerk? Insane!!!
Power Development
Clean and Jerk
Find your 1 RM Rest as Needed 1 to 3 Minutes
CrossFit WOD “Grace”
30 Clean and Jerks RX Level 1 135/95 Level 2 115/85 Level 3 95/75
CrossFit 619 WOD “Deconstructed Diane”
5 Rounds
9 Deadlifts RX Level 1 225/155 Level 2 175/135 Level 3 155/95
9 Handstand Push Ups Level 2 Wall Walks Level 3 Burpees
Mobility
Shoulders and Low Back All Day
619-840-9099
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