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Boosting Your Diet to Reduce Inflammation

Boosting Your Diet to Reduce Inflammation

By Maria England, NDTR, ABS Team Member

 

Working out is one of the best habits we can get into for our bodies, but sometimes it can be tough to over come stiff joints and inflammation. We can boost our diet with anti-inflammatory foods though that will lower the inflammation in our joints and muscles and make it easier to reach our goals!

Inflammation is a natural part of our body’s defense system. It protects our body by helping to heal injuries, which can include the small tear and wear from every day routines and workouts. When we workout we tear muscles and our body repairs these tears, which makes stronger muscles. During this process inflammation steps in to help with this process. But to help reduce excess inflammation we can add foods that are anti-inflammatory.

  • One of the most common foods we think of for anti-inflammatory is fatty fish. Fatty fish contains omega-3 fatty acids. We tend not to get as much omega-3s as omega-6s, which come from red meat and is an inflammatory fatty acid. Adding fatty fish to our diets will balance out these two omega fatty acids and reduce inflammation in joints.
  • Adding colorful fruit and vegetables to our meals is another great way to add anti-inflammatory foods to our diet. Red, yellow, green, blue, purple, and black vegetables and fruit are foods associated with anti-inflammatory. Adding berries to your ABS Protein Pancakes will add a boost of anti-inflammatory.
  • Spices and herbs not only add a flavor to dishes but they also add health benefits. Fresh ginger and turmeric are known to reduce inflammation and are great for giving dishes a distinctive flavor and color!
  • Healthy fats, such as olive oil, avocados, seeds, and nuts are not only better for us compared to butter, but it also adds the extra benefit of being anti-inflammatory.

We often forget that actually getting up and moving is another way to reduce sore muscles and joints. Being active and moving helps to reduce stiff joints and sore muscles. Stretching every day helps to lengthen muscles and is helpful to lubricate our stiff joints.

Eating a well-rounded diet with colorful fruits and vegetables, spices, and fatty fish at least twice a week can help to reduce inflammation and keep you motivated to reach your workout goals!

ABS & Rise Bar Mint Chocolate Chip Protein Pancakes

ABS & Rise Bar Mint Chocolate Chip Protein Pancakes
By Maria England, ABS Team

Makes 1 Stack:

Calories: 479

Fat: 20g

Carbohydrates: 39g

  • Fiber: 11g
  • Sugar: 25g

Protein: 50.2g

Attributes: Gluten Free

Ingredients:

Directions:

  1. Mix together ABS Chocolate Chip Protein Pancake Mix with water and egg whites and set aside.
  2. Heat a non-stick pan on medium heat.
  3. Spray pan and make three pancakes by scooping or pouring out batter into pan.
  4. Cook for 40-60 seconds until bubbles begin to appear and pop.
  5. Flip for another 40-60 seconds until golden brown.
  6. Top with 1 Mint Chip Rise Bar, Chopped.

The Importance of Reducing Added Sugars

The Importance of Reducing Added Sugars
By Maria England, NDTR, ABS Team Member

One of the biggest topics in the health industry is sugar. The focus is on reducing sugar, either by completely removing it from your diet or reducing the amount of sugar you eat. It has become a hot topic because we have become more aware of how much sugar is in our diet due to processed foods, as well as the health risk associated with consuming too much sugar.

Sugar can be found in places we wouldn’t normally think of, like pasta sauce. This type of sugar is actually what we call added sugars. Added sugars are exactly what it sounds like, they are sugars that are added to foods to increase sweetness and give it more flavor. However, we have become very dependent on sugar to add flavor that it has become an ingredient you can find in almost everything! The other type of sugar is natural sugars. These are sugars that are naturally found in foods, like fruit.

Natural sugars from fruit do not affect our bodies like added sugars. Natural sugars are considered more complex because they are usually found in a structure that is high in fiber. Fiber causes sugar to be released slower when digesting. Added sugars normally don’t have the same structure and tend to be digested faster.

When sugar is digested, it goes into our blood stream, which causes our blood sugars to increase. With added sugars, they tend be digested quicker than natural sugars, which means they also get into our blood faster and causes our blood sugars to spike. When natural sugars are consumed they digest slower and go into our blood stream slower. This causes a slower increase in blood sugar and a more even one. These levels also decrease and when our blood sugars spike suddenly they also will drop suddenly. The more severe the spike the harder the fall!

The occasional blood sugar spike isn’t that bad, but the more often it happens the more our body gets use to it. It will end up adjusting to this type of diet and will cause issues later on, such as diabetes.

So how can we reduce our added sugar intake? One great way is focusing on whole foods! When you have a sweet tooth, reach for a piece of fruit instead, that contains natural sugars. Cooking from scratch also is a great option because you can control what you add to your foods! Also it is very important to read food labels. Look to see what are in the ingredients and how much sugar is actually in each serving. A great rule of thumb is to focus on foods that have less than 10% of the recommended daily calories in sugar.

As you reduce your added sugar intake your taste buds will change and you will begin to need less sugar and even find some foods to be too sweet! As you adjust to using less sugar, there are options like natural sweeteners such as monk fruit and stevia. Stevia and monk fruit are natural sugars and they are much sweeter than regular sugars, which means less can be used. ABS Protein Pancakes is actually made with stevia, which will help you reduce your added sugar intake while still enjoying pancakes!

ABS & Rise Bar Mint Chocolate Chunk Protein Cookies

ABS & Rise Bar Mint Chocolate Chunk Protein Cookies
By Maria England, ABS Team Member
 

Makes 9 cookies

Macros for 1 cookie:

Calories: 63

Fat: 3g

Carbohydrates: 12.5g

  • Fiber: 1.3g
  • Sugar: 2.3g

Protein: 6g

Attributes: Gluten Free

Ingredients:

Directions:
  1. Preheat oven to 350°F and line a sheet pan with parchment paper.
  2. Mix all ingredients
  3. Scoop out tablespoon size cookies and press down. Bake for 10 minutes.

Creating Healthy Habits

Creating Healthy Habits
By Maria England, NDTR, ABS Pancakes Team Member

 

Did you know that March is National Nutrition Month? National Nutrition Month is focused on promoting nutrition and well-being and this years theme is “Put Your Best Fork Forward”! The idea is that you have the simple tools to make small changes that become long lasting results!

When we talk about small changes it is simple things like adding a cup of fruit to your diet each day. These small nutritious changes add up and help you to create a healthier lifestyle!

One of the best ways to add these small changes is by making them a goal. A goal should always be positive, realistic, and you should be able to quantify it. A great example is if you are only walking once a week, your new goal could be to walk two times a week. Another great example is if you are trying to reduce a bad habit, such as drinking soda. If you were currently drinking three sodas a day, your goal would be to drink two sodas a day. After a week you would see how you did and the following week you could reduce it to one a day. You can also reward yourself at the end of the week to help keep you motivated. But remember to make your rewards non-food related, instead it could be by rewarding yourself with a new book or a new pair of sneakers.

Completing small goals helps to boost your confidence and makes you realize you can make these changes for a healthier lifestyle. You can keep building up these goals and continue to achieve your ultimate goals! Remember to pick only 2-3 goals at the most per week or you might get too overwhelmed and also make sure they are realistic for you!

Here are some great goal ideas for nutrition goals:

When working on goals it is important to have a great support system around you. When you start a goal see if someone in your family, at work, or a friend wants to join you. That way you can cheer each other on and check in on each other.

If your goal is fitness related it is great to have a partner to join you in your workout or walk with you. Also if you have kids having them join in is not only great exercise for everyone but it creates healthy habits for them.

Here are some great ways to add exercise to your daily routine!

All of these small goals will add up and create a healthier routine and habit. Before you know it you won’t even have to remind yourself to do it because it will already be part of your everyday routine!

ABS Vanilla Cake Batter Pancakes with Death by Chocolate Muscle Frosting

ABS Vanilla Cake Batter Pancakes with Death by Chocolate Muscle Frosting
By Maria England, ABS Team

Makes 1 Stack:

Calories: 380

Fat: 18g

Carbohydrates: 18g

  • Fiber: 7g
  • Sugar: 9g

Protein: 43.6g

Attributes: Gluten Free

Ingredients:

1 rounded scoop of ABS Vanilla Cake Batter Protein Pancake 

1/2 cup water

1/3 cup egg whites

2 Tablespoons of Death By Chocolate Muscle Frosting 

Directions:

  1. Mix together ABS Vanilla Cake Batter Protein Pancake with water and egg whites and set aside.
  2. Heat a non-stick pan on medium heat.
  3. Spray pan and make three pancakes by scooping or pouring out batter into pan.
  4. Cook for 40-60 seconds until bubbles begin to appear and pop.
  5. Flip for another 40-60 seconds until golden brown.
  6. Place divide Death By Chocolate Muscle Frosting in-between the pancakes.
  7. Top with favorite sugar free chocolate syrup!

ABS & Muscle Butter Glazed Cinnamon Roll Protein Pancakes

ABS & Muscle Butter Glazed Cinnamon Roll Protein Pancakes
By Maria England, ABS Team

Makes 1 Stack:

Calories: 370

Fat: 14g

Carbohydrates: 21g

  • Fiber: 6g
  • Sugar: 7g

Protein: 45.2g

Attributes: Gluten Free

Ingredients:

1 rounded scoop of ABS Cinnamon Protein Pancake mix 

1/2 cup water

1/3 cup egg whites

2 Tablespoons of Glazed Donuts Muscle Butter 

Directions:

  1. Mix together ABS Cinnamon Protein Pancake mix  with water and egg whites and set aside.
  2. Heat a non-stick pan on medium heat.
  3. Spray pan and make three pancakes by scooping or pouring out batter into pan.
  4. Cook for 40-60 seconds until bubbles begin to appear and pop.
  5. Flip for another 40-60 seconds until golden brown.
  6. Top with Glazed Donuts Muscle Butter !

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