ginger – Page 2 – GUTSy Performance Nutrition

Tahini, Date + Turmeric Bars

October 13, 2016January 13, 2017by Rebecca5 Comments

Over the summer, I learned about 30 herbs and/or spices that are commonly used in western herbal medicine in my second herbal medicine class, and I really relished the opportunity to both broaden and deepen my understanding of natural plant medicines. In addition to learning that skullcap, the plant I had chosen to focus on learning about for an entire term in my first class, is the most popular herb sold through my university’s herbal dispensary, I spent the summer delving into a lot of research about specific herbs for treating inflammation and allergies due to my project for a client with seasonal allergies. I was limited to working with only the herbs in our class list, however, and because of that I chose a fairly non-traditional approach to working with allergies. Turmeric was among the herbs we studied, and though I did not end up recommending turmeric for allergies, I realized I easily could have and was probably expected to.

Though I know a lot more about the benefits of turmeric than I did before, there is much research to suggest that the curcumin compound it contains has extremely strong anti-inflammatory and anti-oxidant abilities and it is beneficial in all manner of disorders and imbalances. Among others, it has antibacterial, anticancer, anti-rheumatic, anti-tumor, antiviral, anti-phlegmatic, and anti-parasitic properties. I’ve recommended it to my mom who has arthritis, runner friends for pain, and have taken it myself for (nearly instantaneous) relief after slamming my knee into a door. Though my knee incident was an exception, I take a different approach to using herbs than we would for pharmaceutical drugs; I don’t take them for their quick effect. Instead, herbs work to slowly and gently bring the body back into balance, and they work better in conjunction with other lifestyle supports, like getting enough rest, a balanced diet, exercise, etc.

Turmeric is extremely trendy right now, and while there is good reason for it to be, I also like this article about practicing caution with it, as with all herbal medicines. Too much of anything, even a supposed health food, can push us into imbalance. While I came to this conclusion on my own and no longer pop a curcumin supplement for running recovery “insurance” on a regular basis, I do tend to use it in small amounts frequently–and mostly because I really enjoy its flavor.

What I really enjoyed about the class is that we delved into the research on a number of common herbs and spices–ones we are already using and that aren’t the new trendy superfoods–like the ginger and cinnamon these bars contain. After 14 weeks of reading a ton of research articles, I finished the class even more in support of the importance of eating healthfully as the norm and using herbs and spices in small amounts throughout the day in whatever foods we’re eating so perhaps there’s a little less need to use any medicines–herbal or otherwise–to “fix” imbalances.

Tahini, Date + Turmeric Bars, makes 8
I regularly rely on bars for after workouts and for busy afternoon snacks on the go. While I have a few versions of granola or energy bars on this blog that I do go back to, for the last few months I’ve been opting away from oats and grains as a main ingredient. Instead, I’ve been adapting a new favorite packaged bar. It has taken many renditions but now that I’ve finally gotten the base consistency to my liking (actually better than the packaged bar which I find a little too sweet,) I’m excited to begin delving into a few different flavor combinations, especially as William doesn’t favor my heavy affinity for the ginger/cinnamon/cardamom/turmeric spice combination and prefers the berry/fruity realm instead. For these bars, don’t forego the black pepper, as it helps the turmeric to be become more bioavailable. Additionally, for the options I’ve listed, the first is my favored ingredient but I also enjoyed the other options listed. Enjoy!

1/4 cup tahini
1/4 cup cashew or almond butter
3 medjool dates, pitted
6 Tbs. hemp protein powder or hemp seeds
1/4 tsp. sea salt
1 tsp. pure vanilla extract
1/2 tsp. turmeric
1/2 tsp. cinnamon
1/4 tsp. ginger
1/4 tsp. cardamom, optional
dash of black pepper
1 Tbs. brown rice syrup, apricot jam, maple syrup or honey
1-2 Tbs. water, as needed
1/4 cup raisins
1/4 cup dried figs or apricots, diced
2 cups crispy rice cereal or 2/3 cup oats, finely ground

Puree the tahini, nut butter, dates, hemp, salt, vanilla, spices, and syrup in a food processor until completely combined. Add 1-2 Tbs. water as needed to bring it together, if it’s a little dry. You can also a little more syrup or another date but I found that option a little too sweet.
Then add the raisins, diced figs or apricots and crispy rice or finely ground oats. Puree a couple more times until these last ingredients are just incorporated but not completely broken down.
Turn out and press into a 8×8-inch baking pan, or something of similar size. Chill in the fridge for at least 30 minutes, and then cut into individual bars, store, or eat as needed. They will last in the fridge for at least two weeks with no change in texture/consistency.

Journal, Running, Summertime

Character Training- A Running Update + My Good Energy Maca “Latte”

June 19, 2015July 23, 2015by Rebecca5 Comments

I’m re-reading one of my favorite books about running right now. It’s Ryan Hall’s Running With Joy, which is his daily journal that he kept in preparation for the 2010 Boston Marathon. I seem to quote Ryan a lot on this blog because he’s my first and favorite elite athlete. Ryan offers a Christian perspective to his training that can be applied to any area of life and it’s one that I relate to and gain perspective from often, both as a runner and in my faith-life.

One of the latest little gems that I picked up from Ryan was on character training. …I’m trying to keep a positive attitude but it’s tough, Ryan says. I want to see this as an opportunity for Christ to work in me and develop my character. Character training is harder than any workouts I do.

If you’re a regular reader, you may or may not remember that I went into a running slow-down a few months ago around the turn of the year. I stopped running completely due to a weird foot injury. The whole experience brought about an unearthing of a lot of deep emotional baggage through which I’m still sifting and processing. The short and simple update on the injury is that I’m still working through it. My feet seem to bounce back and forth between one hurting one day or week, and the other the next. I’ve come back up to a few miles a week and people ask me all the time how I’m doing, whether I’m back to running. For the most part, my answer is “no, not really.” I say this even though my garmin and training journal clearly show progress. Some part of the perfectionistic, type-A runner in me does not consider 10-15 easy miles per week running even though it’s clearly what I’ve been doing. To be clear, this outlook only applies to myself. If I had this conversation with any other person, I’d want to smack them on the forehead and affirm, “You’re a runner. You’re running!”

I bought the training journal in the above picture as a gift to self last fall, after a particularly big-for-me accomplishment. I saved it up for the beginning of the year, as I was looking forward to putting it to use to accomplish some big goals. When the injury appeared and I had to stop running completely, I did not want to use it. It made me feel like crap to be logging zero-miles for weeks at a time, even worse to have gone to the gym to cross train and realize I couldn’t do that either. I made a pact with myself that I’d still use it though, choosing to write down where I was at both mentally and physically and provide an accurate recording of the experience. In the past, I haven’t been so good about this and I look back at old training journals and see only a record of miles or times logged. There’s never been much description of where my head has been or how my body has felt. I have had lots of past injuries and none of them have been as mentally traumatic as this one. From the beginning, I have felt there is something significant to learn from this experience.

I find that life often throws messages at me from all angles, bombarding me when there’s something I need to work on. Last week, it was the idea that I do A LOT of negative self-talk. I do it without realizing. I yell fairly violent words at myself for being clumsy, for forgetting, for being less-than-my-best. I bottle up and resent parts of me, I throw angry thoughts at my feet, and then push them as far as I know they can go in running. I will them to feel better, all the while silently berating them for being so broken. It was suggested that I recognize when I’m being negative and simply work on stopping those thoughts at their very beginning, with the idea that illness begins in the mind and can subsequently influence bodily illness. After having multiple professionals look at the physical reasons/weaknesses that might be causing and perpetuating the injury to no avail, I feel even more resolute in this.

My New Year’s Resolution was Thankfulness brings Increase, the idea of taking what God has given, no matter the joy or suffering, give thanks for it, and use it for His good. This practice has helped me to feel unbelievably blessed in much of my life, and I’ve been able to recognize there are far more important things than me, my problems, and what I want to do. In the past week too, since the beginning of simply recognizing my personal negativity, it has been curbed dramatically, likely in part because I don’t truly think so little of myself as all the negative thinking might imply.

But–I’m also a pusher. I want to see progress of the physical sort. What was a celebration last week, if not progressing, feels like stagnancy and/or going backwards this week, and on and on. It is character training to not always be moving forward, getting better. I had a thought when I was in the middle of the zero-miles months that this phase is true preparation for the goals that are still waiting for me. I am being prepared mentally in ways I never could have been without this phase, for the time when I’m ready to be tested again physically.

I cannot agree more with Ryan’s words. Character training is far harder than any workouts I do or have done. It is far harder than any physical pain I have endured in this or previous injuries. And for that, today, I am especially thankful, for I see very real progress in character training. :)

Good-Energy Maca “Latte”, makes 1 steamy cuppa

Adapted from Laura, this is my good-energy drink of choice lately. There’s a lot of talk that maca, a root vegetable from the Andes, is an adaptogen, and helps the mind and body positively respond to stress. I’m not really interested in the exact science of it because I feel a genuine lift every time I sip it. The taste of maca reminds me mildly of butterscotch which pairs nicely with the flavors of ginger and turmeric, and the color, too, is cheerful, so there we have it. The pinch of black pepper isn’t necessarily noticeable in taste, but helps the turmeric be more bio-available. Add it if you like.

12 oz. unsweetened almond milk

2 tsp. maca

1/4 tsp. ground ginger

1/8 tsp. ground turmeric

a pinch of black pepper

sweetener of choice

In a small saucepan, whisk the maca and spices into the milk over medium heat. Once the mixture nearly begins to simmer, remove from heat, pour into a mug, and add sweetener to taste.

Running, Summertime

Tart Cherry + Fig Granola

June 13, 2015October 12, 2015by Rebecca3 Comments

A few weeks ago, I volunteered at a fun run organized by a student association on campus. It was the lowest-key race I’ve helped or taken part in and there were only a handful of runners participating. On the course, I stood amidst a bunch of trees in the park, pointing the way for runners and offering my cheers.

I am the lamest of cheerleaders. I feel inadequate at motivating and lifting up. The words that come easily in print are the hardest to voice.

The course was three laps so I watched the runners progress through each mile. Because there were so few participants I got to know each of their fun-running styles, and consequently felt the need to up my cheering game each time they came around, from the first confident runner to the last couple walk/jogging together.

At the end of the evening, one of the runners thanked me for being encouraging. You were really helpful; you motivated me to keep going, she said.

I swiveled around dramatically, making sure there was no one else she could be talking to before answering, Really!?!?

I was astonished.

I spent the better part of winter reading Matthew Kelly’s book. In it he shares about figuring out how best to reach people. At the end of the day, it really is quite simple: People need to be encouraged, he says.

I had underlined, ear-marked, and post-it noted that section, thinking how I wanted to practice encouragement in the ensuing months.

The funny thing about that runner thanking me for my invisible pompoms is that her words were equally encouraging.

Lifting each other up is a little gift that simply keeps on giving.

Tart Cherry + Fig Granola

This granola is a little gift too. I don’t make granola often because I find the sweet flavors and crunchy textures mildly addicting and if I don’t practice some restraint, the whole batch will be eaten in one go. Numerous studies have shown that tart cherries are good for runners because they aid in reducing inflammation and increasing muscle recovery. While the amount of tart cherries in this granola are no where near the amount necessary to show real results, I am firm believer in the “every bit helps” philosophy, plus they taste good. We have a local business just up the road, Oregon Cherry Country, that grows and processes their own cherries and I usually purchase from them. Realistically, all the nuts, seeds, fruit, and even spices can be interchanged here. I really like the balance of the puffed cereal (like arrowhead mills or nature’s path brands, not rice krispies) with the oats, and the seeds, nuts, and fruits showcased here are among my favorites–change them up based on what you like or have!

2 cups thick-rolled oats, gluten-free if necessary

2 cups puffed rice cereal

1/2 cup toasted hazelnuts, chopped

1/2 cup raw almonds, chopped

1/4 cup raw sunflower seeds

1/4 cup raw pumpkin seeds

3/4 tsp. salt

1/2 tsp. cinnamon

1/4 tsp. ground ginger

1/16 tsp. (a large pinch) cardamom

1/16 tsp. (a large pinch) cloves

1/16 tsp. (a large pinch) nutmeg

1/3 cup dried tart cherries

1/3 cup dried figs, chopped

1/4 cup coconut oil, melted

1/4 cup maple syrup

Preheat oven to 325 degrees F. Line a baking sheet with parchment paper.
Combine the dry ingredients, save the fruit, in a large bowl. Pour the liquids over the dry and use your hands to coat them all evenly. Spread the granola mixture on the baking sheet, press down gently, and roast in the oven for 25-30 minutes, rotating pan halfway through.
Remove from the oven and leave to cool before adding the dried fruit.