The whole foods I’ll tell you about in this chapter are among the prime ingredients in the recipes to follow in Chapter 6. And, as you might expect, they are among the most nutrient-dense foods there are while requiring less of each natural resource to produce than more traditional foods. As you can see, I’ve used the icons representing the eight key components of nutrition to indicate when a particularly high amount of a certain component is present in the food. These icons serve as a quick visual guide as to which foods are richest in these elements. These foods are essential components of daily meals in the Whole Foods to Thrive plan so I call them “Pantry Essentials”; you should make sure you have them on hand at all times.
WHOLE FOODS TO THRIVE PANTRY ESSENTIALS
Green Vegetables
Because of their chlorophyll content, green vegetables are an excellent way to help alkalize the body, which, as I mentioned before, reduces inflammation and helps maintain bone health.
Chlorophyll also cleanses and oxygenates the blood, making it a true performance enhancer. More available oxygen in the blood translates into better endurance and an overall reduction in fatigue. In their raw state, chlorophyll-containing plants also possess an abundance of live enzymes that promote the quick rejuvenation of our cells. The consumption of green foods after exercise has been shown to help speed cellular regeneration. The consumption of chlorophyll-rich leafy green vegetables combined with moderate exercise is the best way to create a biologically younger body. Ounce for ounce, dark greens are also an excellent source of iron and calcium.
The consumption of chlorophyll-rich leafy green vegetables combined with moderate exercise is the best way to create a biologically younger body.
You may not crave a plate full of fibrous, leafy green vegetables immediately after exercise, and they’d take up room in your stomach needed for other post-recovery nutrition. An easy way to ingest greens immediately after exercise is to mix a greens powder, such as chlorella or spirulina, into a fruit-based post-exercise recovery drink (the “Drinks” recipes start on page 128). Later in the day, a big salad is an ideal way to load up on more leafy greens.
All leafy greens are nutrient-dense and an excellent conduit for minerals in the soil; here are some of the more readily available ones:
· Beet greens
· Butter lettuce
· Collards
· Dandelion greens
· Dinosaur kale
· Mustard greens
· Red leaf lettuce
· Romaine lettuce
· Spinach
· Swiss chard
Fibrous Vegetables
Also mineral-rich, these vegetables are high in both soluble and insoluble fiber:
· Asparagus
· Beets
· Bok choy
· Broccoli
· Carrots
· Celery
· Cucumbers
· Daikon
· Green beans
· Green peas
· Green onions
· Sugar snap peas
· Watercress
· Zucchini
Starchy Vegetables
SQUASH
There are several types of squash, all with distinctly different flavors and textures; butternut, spaghetti, acorn, carnival, banana, zucchini, delicata, and kabocha are among the most popular and therefore the most common.
The most nutrient-dense form of starch-based food, squash is an excellent addition to the diet. Especially of value for those who aspire to pack on muscle, squash—combined with the correct workout—will contribute to the process of muscle building.
Many varieties of squash are grown in North America and can be found at most farmers’ markets, especially in the autumn. Other starchy vegetables include
· New potatoes
· Parsnips
· Pumpkin
· Sweet potatoes
· Yams
Sea Vegetables
Sea vegetables, often referred to as seaweed and less commonly as wild ocean plants, have been a staple of many coastal civilizations for thousands of years. Most notably, Asian cultures have long since embraced sea vegetables as an important part of their diet.
Sea vegetables are among the most nutritionally dense foods. Containing about 10 times the calcium of cow’s milk and several times more iron than red meat, sea vegetables are easily digestible, chlorophyll rich, and alkaline forming. Packed with minerals, sea vegetables are the richest source of naturally occurring electrolytes known.
Dulse, nori, and kelp are the most popular sea vegetables in North America. Available in dried and ready-to-use form in most health food stores, their addition to many recipes is easy. Dulse provides the perfect mineral balance in a natural form and so is a superior source of the minerals and trace elements we need daily for optimal health.
Other, less common, sea vegetables are agar, arame, kombu, and wakame.
Pseudograins
Commonly referred to as grains but technically seeds, pseudograins are naturally gluten free and contain more protein (20 percent to 25 percent by volume) and are higher in micronutrient density than grains. You can use pseudograins in most recipes calling for rice.
BUCKWHEAT
Buckwheat is not actually wheat; it is a seed in the rhubarb family. Containing eight essential amino acids, including quite high amounts of the often-elusive tryptophan, buckwheat is a good source of protein. Tryptophan is a precursor to the neurotransmitter serotonin; having an adequate amount of tryptophan in the diet can be important to help enhance mood and mental clarity. Buckwheat is also high in vitamins E and B, calcium, and especially manganese.
Since buckwheat is gluten free, it is considerably more alkaline forming than gluten-containing grains. It is also a slow-release carbohydrate. Combined with a simple carbohydrate, buckwheat becomes one of the best endurance fuels available. Sprouted buckwheat digests and burns even more effectively because the sprouting process converts the complex carbohydrate into sugar, which the body can burn more efficiently than starch. But since the protein, fat, and fiber remain, this sugar will not cause an insulin spike and subsequent crash. Raw buckwheat can also be substituted for seeds in recipes to reduce fat content.
QUINOA
With a light, fluffy texture and mild earthy taste, quinoa balances the texture of other, heavier grains when combined with them.
Nutritionally similar to amaranth, quinoa consists of about 20 percent protein; it is high in lysine and is a good source of iron and potassium. High levels of B vitamins, in part responsible for the conversion of carbohydrate into energy, are also found in quinoa.
The preparation of quinoa is particularly important since it is naturally coated in a bitter resin called saponin. Thought to have evolved naturally to deter birds and insects from eating the seed, saponin must be removed by thorough rinsing to make quinoa palatable. Most of the saponin will have been removed before the quinoa is shipped to the store, but there will likely be a powdery residue.
Cook quinoa like rice, at a 1:2 quinoa-to-water ratio, for about 20 minutes. Quinoa can also be sprouted (Google “sprouting quinoa” for instructions).
WILD RICE
Wild rice is an aquatic grass seed rather than a true rice. High in B vitamins and the amino acid lysine, wild rice is much more nutritious than traditional grains. Native to the northern regions of the Canadian Prairie provinces, wild rice is seldom treated with pesticides since it thrives without them. (It is also grown as a domesticated crop in Minnesota and California.) Wild rice has a distinct, full-bodied flavor and a slightly chewy texture that complement many meals.
Cook like rice, at a 1:2 wild rice-to-water ratio, for about 30 minutes. It can also be sprouted (Google “sprouting wild rice” for instructions).
Seeds
FLAXSEED
Grown mostly in the Canadian prairies, the seed of the blue-flowering flax plant is prized for its lignans and high omega-3 fatty acid content. The regular inclusion of lignans in the diet has been shown to reduce the risk of cancer. Flaxseed is also rich in fiber. However, it is its omega-3 essential fat content that makes flaxseed most valuable to athletes. As I noted earlier, aside from its ability to help reduce inflammation caused by movement, omega-3 plays an integral role in the metabolism of fat. A diet with a daily dose of 1 tablespoon of whole flaxseed will allow the body to more efficiently burn body fat as fuel. This is obviously a benefit to anyone wanting to shed body fat, but it is of major importance to athletes, who need to spare the energy stored in the muscles. As the body becomes proficient at burning fat as fuel (through training and proper diet), endurance significantly improves.
Whole flaxseed is high in potassium, an electrolyte responsible in part for smooth muscle contractions. Potassium is lost in sweat, so it must be replaced regularly to keep the body’s levels adequately stocked. Potassium also helps to maintain fluid balance, assisting with the hydration process. Flaxseed is a whole food and a complete protein, and it retains its enzymes, allowing it to be absorbed and utilized by the body with ease, improving immune function.
HEMP SEEDS
Hemp is available in three basic forms: seed, powder, and oil. Hemp seeds come straight from the plant and are rich in both omega-3 and omega-6 essential fatty acids. When pressed, the seed becomes hemp powder and oil. The powder, sometimes referred to as flour, is then milled finer to remove some of the starch. The result is hemp protein.
The protein present in hemp is complete, containing all 10 essential amino acids, which boost the immune system and hasten recovery. Hemp foods also have natural anti-inflammatory properties, key factors for speeding the repair of soft tissue damage caused by physical activity. Raw hemp products maintain their naturally high level of vitamins, minerals, high-quality balanced fats, antioxidants, fiber, and the very alkaline chlorophyll. Edestin, an amino acid present only in hemp, is considered an integral part of DNA. It makes hemp the closest plant source to our own human amino acid profile.
When it comes to protein, quality, not quantity, is paramount. I find hemp protein the easiest protein to digest. Since it is raw, its naturally occurring digestive enzymes remain intact. That and its relatively high pH allow it to be easily used by the body. As a result, the digestive strain placed on the body to absorb and utilize protein is reduced, making it a high-net-gain food. Top-quality, complete protein, such as hemp, is instrumental not only in muscle tissue regeneration but also in fat metabolism. Protein ingestion instigates the release of a hormone that enables the body to more easily utilize its fat reserves, thereby improving endurance and facilitating body fat loss.
PUMPKIN SEEDS
Pumpkin seeds are rich in iron, a nutrient some people have trouble getting enough of, especially if they don’t eat red meat. Anemia, a shortage of red blood cells in the body, is commonly caused by low dietary iron or by strenuous exercise. Iron is lost as a result of compression hemolysis (crushed blood cells due to intense muscle contractions). The more active the person, the more dietary iron she needs. Constant impact activity, such as running, reduces iron levels more dramatically than other types of exercise because of the more strenuous hemolysis. With each foot strike, a small amount of blood is released from the damaged capillaries. In time, this will lead to anemia if the runner doesn’t pay close attention to her diet. Iron is also lost through sweat.
SESAME SEEDS
Sesame seeds are an excellent, easily absorbable source of calcium. Calcium is in part responsible for muscle contractions—of particular concern to athletes, who will need to ensure that they maintain correct levels of calcium in the body. Calcium plays another important role in the formation and maintenance of bones and teeth. Athletes and people living in a warm climate will need extra amounts of dietary calcium since it is excreted in sweat.
I use a coffee grinder to grind sesame seeds into a flour, then store it in the refrigerator, for up to three months. I sprinkle the flour on salads, cereal, pasta, and soups. Some of the recipes in Chapter 6 call for sesame seed flour, to increase calcium content. When baking, it’s possible to substitute sesame seed flour for up to one-quarter of the amount of regular, glutinous flour called for in the recipe. If the recipe calls for non-glutinous flour, the whole amount can be replaced with sesame seed flour. However, since sesame seed flour is slightly more bitter than most flours, you may want to experiment, gradually increasing the amount each time.
SUNFLOWER SEEDS
Made up of about 22 percent protein, sunflower seeds offer a good amount of dietary substance. Rich in trace minerals and several vitamins important for good health, sunflower seeds are a food worthy of regular consumption. Sunflower seeds are quite high in vitamin E and are antioxidant rich.
Legumes
Legumes are plants that have pods containing small seeds. Lentils, peas, and beans are all in the legume family. Lentils and split peas are among the most commonly used legumes in this book’s recipes for the simple reason that they don’t need to be soaked before cooking.
Legumes in general have an excellent nutritional profile. High in protein, fiber, and many vitamins and minerals, a variety of legumes are part of my regular diet. Peas, and in particular yellow peas, have an exceptional amino acid profile. Also rich in B vitamins (in part responsible for converting food into energy) and potassium (an electrolyte needed for smooth muscle contractions), yellow peas are an excellent addition to an active person’s diet. Because of peas’ superior amino acid profile, manufacturers are now producing pea protein concentrates and isolates. This high-quality vegetarian protein is a good option for people with soy allergies.
Although some people avoid legumes because of their gas-producing reputation, legumes are no more a culprit than many other foods as long as they are prepared properly. After you have soaked beans and shelled peas in preparation for cooking, be sure to rinse them in fresh water. Rinse them again in fresh water after cooking. The water they soak and cook in will absorb some of the indigestible sugars that cause gas; rinsing it off will help improve their digestibility and minimize their gas production. Another way to improve the legumes’ digestibility is to add seaweed to the pot when cooking them, to release the gas. A short strip of seaweed is enough for a medium-sized pot. As with all fiber-rich foods, legumes should be introduced slowly into the diet to allow time for the digestive system to adapt. Gradually increasing the amount of legumes you eat each day will ensure a smooth transition to a healthier diet.
Raw legumes are ideal for sprouting. Sprouting improves both legumes’ nutritional value and their digestibility—enough so that they may be eaten raw. As well, sprouting allows the digestive enzymes to remain intact, eliminating gas production altogether.
These are the legumes I suggest for their nutritional value and taste:
· Adzuki beans
· Black beans
· Chickpeas
· Fava beans
· Kidney beans
· Lentils
· Navy beans
· Pinto beans
· Yellow and green split peas
Oils
Oils come in a wide assortment, each with a distinct taste and unique nutritional value. The key to keeping the flavors in your meals ever changing and your diet’s nutrient value diverse is using various oils.
In the right amount, high-quality, cold-pressed, unrefined oils are among the healthiest of substances. My favorites are hemp, pumpkin, flaxseed, and, for cooking, coconut. Most oils contain the same nutrients as the plant seed they are from, just highly concentrated.
Not all oils are equal. Low-quality manufactured oil is one of the most damaging foods that can be consumed, eclipsing even refined carbohydrate. Many cheaper store-bought baked or fried products, such as muffins, chips, and cakes, contain trans fat, a near-poisonous substance unusable by the body. Trans fat, also known as trans-fatty acid, is added to many mass-produced commercial products to extend their shelf life, improve moisture content, and enhance flavor.
As for the oils used in the Whole Foods recipes, it’s helpful to know which can be heated safely and which are best consumed raw. I never fry with hemp, flaxseed, or pumpkin seed oil because of their low burning point—the temperature point at which oil becomes molecularly damaged. Exceeding the burning point can convert healthy oils into trans-fatty acids. When baking with ingredients that contain fatty acids, such as flaxseed and other milled seeds, it is important that the temperature not exceed 350 degrees Fahrenheit. I rarely bake anything at temperatures above 300 degrees Fahrenheit, to ensure the fatty acids retain their nutritional value. For stir-frying, when the temperature is likely to exceed 350 degrees Fahrenheit, I use only coconut oil.
COCONUT OIL
Coconut oil is produced by pressing the meat of the coconut to remove the fiber. This is the only fat I use for frying. Sometimes called coconut butter since it’s solid at a temperature below about 80 degrees Fahrenheit, coconut oil can be heated to a high temperature without converting to a trans fat. Surprisingly, coconut oil does not have a strong coconut taste, and it has almost no smell. When used in cooking, any remaining hint of the coconut taste leaves, making it a versatile oil.
Coconut oil is rich in medium-chain triglycerides, or MCTs. MCTs are unique in that they are a form of saturated fat yet have several health benefits. The body utilizes them differently from fat that does not contain MCTs. Their digestion is near-effortless and, unlike fat that does not contain MCTs (which gets stored in the cells), MCTs are utilized in the liver. Within moments of MCTs being consumed, they are converted by the liver to energy. It’s for these properties that I include coconut oil in my energy gel recipes, beginning on page 275. They provide easily digestible energy, ideal during activity such as cycling or hiking.
EXTRA-VIRGIN OLIVE OIL
“Extra-virgin” means that the oil is from the first pressing of the olive. The subsequent pressing is referred to as virgin, the one following that produces regular olive oil. With a light taste and color, extra-virgin olive oil is a healthy addition to sauces, dips, and dressings. Although extra-virgin olive oil is a healthy oil, it delivers only minimal amounts of omega-3.
FLAXSEED OIL
As you would expect, flaxseed oil is obtained by pressing flaxseed. Milder in taste than hemp and pumpkin seed oils, flaxseed oil contains the highest amount of omega-3 in comparison to omega-6, at a 5:1 ratio.
HEMP OIL
Obtained by pressing hemp seed, hemp oil is one of the healthiest oils available. Dark green with a smooth creamy texture and mild, nutty flavor, hemp oil is an excellent base for salad dressings. Hemp oil is unique in that it has the ideal ratio of omega-6 and omega-3 fatty acids.
PUMPKIN SEED OIL
Pumpkin seed oil is a deep green color with a hint of dark red. With a distinct, robust flavor, pumpkin seed oil is packed with essential fatty acids and has been linked to improved prostate health.
Nuts
ALMONDS
The almond is one of the most popular nuts in North America. Almonds are resistant to mold without being roasted, making them a perfect nut to soak and eat raw. Particularly high in vitamin B2, fiber, and antioxidants, almonds have one of the highest nutrient levels of all nuts. That, combined with their high level of digestibility, especially when soaked, makes them a worthy addition to your diet. Although almonds don’t need to be soaked, soaking makes them more nutritious—in this pre-sprouting state, their vitamin levels increase and the enzyme inhibitors are removed, making them even more efficiently digested.
MACADAMIA NUTS
Macadamia nuts contain omega-7 and omega-9 fatty acids. While these are nonessential fatty acids, meaning the body produces them, their inclusion in the diet has been linked to positive health benefits. Blending soaked macadamia nuts results in a creamy spread that makes for a healthy alternative to butter or margarine. Although soaked macadamia nuts are recommended for any of my recipes calling for macadamia nuts, they don’t need to be soaked if you’re short of time or unprepared.
WALNUTS
Walnuts are rich in B vitamins and possess a unique amino acid profile. Also rich in potassium and magnesium, walnuts can help maintain adequate electrolyte levels in the body, prolonging hydration. As with almonds and macadamia nuts, soaking improves their nutrition and digestibility. Walnuts complement many meals and snacks.
OTHER NUTS
The nuts listed below all offer high levels of nutrition in a compact form. These nuts can be substituted in recipes for the more common nuts, such as almonds and macadamia. Because of their diversity, incorporating them into your diet will ensure a greater variety of taste and nutrition. However, these nuts may not be readily available in grocery stores.
· Brazil nuts
· Cashews
· Filberts
· Hazelnuts
· Pecans
· Pine nuts
· Pistachios
Hazelnut trees grow wild in Europe and Asia. A staple in early humans’ diet, hazelnuts have been eaten for thousands of years. Filberts are a variety of hazelnut that are cultivated and are often produced larger than wild hazelnuts to increase crop yield. Wild hazelnuts and filberts are nutritionally similar; both are excellent sources of the minerals manganese, selenium, and zinc.
Grains
As for true grains—as opposed to pseudograins—brown (or whole-grain) rice is my first choice. It’s gluten free and offers considerably more micronutrients than other grains.
BROWN RICE
A staple of many countries, rice is one of the most consumed foods in the world by volume. Since brown rice has been unaltered over the years, the possibility of it causing an allergic reaction is low. Brown rice has a mild, nutty flavor.
The processing of brown rice is far less extensive than that of white rice, making it nutritionally superior to its white counterpart. Since only its outermost layer, the hull, is removed, brown rice retains its nutritional value. Brown rice is very high in manganese and contains large amounts of selenium and magnesium. It is a good source of B vitamins as well.
Purple sticky rice, or Thai black rice, is a nice alternative to standard brown rice. It can be substituted for brown rice at a 1:1 ratio.
Cook at rice-to-water ratio of 1:2. Put rice and water in a pot. Cover and bring to a boil. Once it’s boiling, reduce heat to a simmer; simmer for 45 minutes. Remove from the stove and stir. Let cool.
Fruit
Pretty much all fruit is good. As mentioned in Chapter 1, fruit as a source of carbohydrate is considerably easier to digest than refined flour products and offers a significantly higher micronutrient density, hence rendering it a high-net-gain food. Therefore, making fruit the prime carbohydrate source instead of grain products will translate into greater usable energy.
Dates
Dates are nearly pure glucose, which, in its natural form, is a valuable type of sugar for people who are active. Glucose is rapidly converted to glycogen in the liver. Maintaining an adequate glycogen supply in both the muscles and the liver is imperative for sustained energy. For that reason, dates are best consumed shortly before, during, or immediately following exercise. Chlorophyll-rich foods also convert to glycogen, but not as quickly as glucose, therefore making the easily digestible, alkaline-forming date the ideal snack to fuel activity.
I use dates as the base ingredient for my whole food energy bar recipes starting on page 271.
Ginger
Fresh ginger is a worthy addition to any diet. Ginger can help the digestion process and ease an upset stomach. I use it in many recipes. Ginger has anti-inflammatory properties and so aids in the recovery of soft-tissue injuries and helps promote quicker healing of strains. I load up on ginger as my mileage increases to ensure inflammation is kept under control.
Green Tea
While green, or incompletely fermented, tea leaves do contain a form of caffeine, it differs significantly from the form found in coffee beans. Theophylline causes a slow, steady release of energy over the course of several hours. Therefore, it does not cause caffeine jitters and places less stress on the adrenal glands. Green tea is also rich in chlorophyll and antioxidants.
However, since green tea is classified as a stimulant, it is something that I suggest drinking only before physical exercise. Green tea can help improve the level of intensity a person can reach during a workout or on race day. This leads to better, faster results. Theophylline has also been shown to help improve focus and concentration and to calm nerves. Before a big race, being able to relax and focus are valuable traits.
NEXT-LEVEL FOODS
These foods are sometimes harder to source; not all grocery stores will carry them, but most health food stores will. While these foods typically score among the top in terms of nutrient-to-resource ratio, they are not essential for healthy living. They will, however, provide a boost of nutrition in a concentrated form.
Kombucha
A popular health elixir in Asia, kombucha is a fermented tea, rich in organic acids, active enzymes, amino acids, and antioxidants. Its fermentation results in “good” bacteria content that helps improve the body’s digestive strength, enabling it to metabolize and utilize nutrition more quickly. Additionally, kombucha acts as a natural muscle relaxant, helping muscles move with greater fluidity and ease, resulting in less energy expenditure and, ultimately, enhanced endurance. This is why I include a small amount of kombucha in my pre-workout drink. Also a liver detoxifier, kombucha helps speed cellular recovery. You’ll find a basic kombucha recipe on page 133.
Sacha Inchi
With a green star-shaped fruit that yields a highly nutritious seed, the sacha inchi plant is native to the Peruvian Amazon. Also know as the “Incan peanut,” the seed has several health properties, including easily digestible protein. High levels of the amino acid tryptophan are also present, making the seed a natural mood enhancer that lowers the risk of brain chemistry imbalances and depression. An exceptionally good source of omega-3 and omega-6 essential fatty acids, sacha inchi is among the most concentrated sources of omega-3 in the plant kingdom, coming in at 48 percent by volume. Also high in vitamin A and E, sacha inchi is rich in antioxidants. (For more information on sacha inchi, please visit saviseed.com.)
Palm Nectar
Also known as coconut palm sugar, palm nectar is a low-glycemic form of natural sugar. Made from the sap of the date or coconut palm tree much as maple syrup is tapped from the maple tree, it is an ideal source of sustainable energy. It can be used as a low-glycemic sweetener, or as a premium, easily digestible fuel source that’s ideal before a workout. Combining it with a high-glycemic sugar, such as that from dates or sprouted rice, I use palm nectar to balance the glycemic profile and slow the rate at which the sugar enters the blood stream.
Açaí Berries
Açaí berries are the small, purple fruit of palm trees that grow in marshy areas in Central and South America, where it has been eaten by native people for centuries.
The berries are exceptionally rich in antioxidants and contain essential fatty acids and amino acids. Because they are also easy to digest, açaí are a high-net-gain food that can speed recovery after exercise.
In North America, açaí can be bought in most health food stores either frozen whole or freeze-dried in powdered form. The frozen berries are handy for making a smoothie. And you can mix the powder into recipes such as energy bars as an easy way to boost nutritional content.
Chlorella
Nutritionally speaking, chlorella—a fresh-water green algae—is a true superfood, comprising 67 percent protein; essential fatty acids; and a plethora of vitamins, minerals, and enzymes. Chlorella contains vitamin B12, which is difficult for vegetarians and vegans to find in forms other than laboratory-created tablets. Chlorella also possesses all 10 of the essential amino acids—the ones that must be obtained through diet for peak health. These amino acids, in conjunction with naturally occurring enzymes, are the most easily absorbed and utilized form of protein available. Many other complete proteins are much more energy-intensive to digest; by comparison, chlorella is a particularly high-net-gain food. Spirulina is also an excellent form of fresh water algae. While its protein content and B vitamin levels are lower than that of chlorella, it is still highly alkaline forming.
Coconut Water
Coconut water is the nearly translucent fluid inside the coconut (not to be confused with coconut milk, which is a combination of coconut water blended with coconut meat). It has a light, sweet flavor. It is fat-free and contains high levels of simple carbohydrates, making it an ideal fluid to boost muscle glycogen without causing the stomach to become bogged down with digestive duties.
Packed with electrolytes, coconut water is the original sports drink. It has been used for decades to properly hydrate people who sweat profusely in tropical regions.
Maca
Maca, a root vegetable with medicinal qualities, is native to the high Andes of Bolivia and Peru. Known as an adaptogen, maca curtails the effects of stress by aiding the regeneration of the adrenal glands, making it an ideal food for the modern world. It helps lower cortisol levels, which will improve sleep quality. Of course, better-quality sleep directly translates into more waking energy. And maca increases energy by means of nourishment, not stimulation. I have found that I am better able to adapt to physical stress when I add maca to my diet.
Maca is a rich source of steroid-like compounds found in both plants and animals that promote quick regeneration of fatigued muscle tissue. During the off-season, I make a concerted effort to build strength and muscle mass in the gym. I’ve recently experienced exceptional strength gains by adding maca to my recovery drink. I can lift more weight than in previous years and I recover faster. It has enabled me to perform more high-quality workouts, thereby advancing my progress.
Published human clinical studies of maca used the gelatinized form of the vegetable. Gelatinization removes the hard-to-digest starchy component of the maca root. The result is an easily digestible, quickly assimilated, and more concentrated form of maca. Gelatinized maca has a pleasant, nutty taste and dissolves more easily than regular maca. When selecting maca, be sure to choose the gelatinized form for best results.
Chia
Chia seeds are small and round and look like white poppy seeds. Grown in the Amazon basin in Peru, chia laps up the nutrients in the rich, fertile soil and passes them on to the consumer. With a unique crunchy texture, chia is gaining in popularity in North America.
Particularly high in magnesium, potassium, calcium, and iron, chia can effectively replenish minerals used in muscle contractions and lost in sweat. Chia is truly one of the top foods for active people. And because it is high in both soluble and insoluble fiber, which helps to sustain energy and maintain fullness, chia is a true high-net-gain food. Packed with antioxidants and containing about 20 percent high-quality protein, chia is an ideal food to help speed recovery after exercise.
Aztec warriors were rumored to eat chia before going into battle to give them a nutritional boost and thereby improve their endurance. They were also said to have carried it with them when they ran long distances to be used as their body’s primary fuel source. Since chia is nutritionally well rounded and complete, this may well have been the case. It is ideal to help maintain energy level during a workout, and the seeds are remarkably easy to digest.
Yerba Maté
Yerba maté is a species of holly native to subtropical South America. The leaves are rich in chlorophyll, antioxidants, and numerous trace minerals, and help aid digestion. However, since yerba maté does contain a form of caffeine, I suggest drinking it in a similar fashion to green tea, before exercise or when you really need extra short-term energy. Yerba maté is one of the healthiest forms of stimulation, yet any kind of stimulation will take its toll on the adrenal glands eventually.
However, after drinking yerba maté, it’s important to make sure the adrenals are well nourished to help speed recovery. I include maca in my post-workout drink for this reason.
When sourcing yerba maté, it’s of course best to avoid products from plantation-style farms that have cleared old-growth forest. Be sure to choose a brand that is wild harvest or has been grown with the jungle, not instead of the jungle. By making the harvesting of wild yerba maté economically viable for the producers, you will help prevent clearance of old-growth rain forest for the farming of animals. Before yerba maté rose to popularity outside of South America, it was common for large plots of land to be clear-cut for cattle-grazing land. While this is still a problem, in those areas with an abundance of yerba maté growing within the jungle, the yerba maté can be harvested without any alteration to the forest canopy; therefore, using the jungle to grow yerba maté enhances the “value” of the natural foliage so that in many cases there is more incentive to preserve it rather than to convert it to cattle pasture.
Stevia
Stevia is a herb native to Paraguay. The intense sweetness of its leaf is stevia’s most celebrated feature. About 30 times as sweet as sugar, dried stevia leaf contains no carbohydrates and so does not affect the body’s insulin levels. Stevia has been shown to help equalize blood sugar levels raised by other sugars and starch consumed at the same time. Stevia, as you might expect, is quickly gaining popularity as a natural sugar substitute among those in pursuit of a leaner body. Improved digestion is another of stevia’s benefits. An excellent alternative to manufactured artificial sweeteners, stevia leaf is a whole food, just dried and ground into powder. When choosing stevia, be sure you read the ingredients; it’s commonly combined with maltodextrin and other fillers. Selecting a stevia brand with stevia as the sole ingredient is ideal. I add it to many of my foods. Its ability to help regulate blood sugar levels is important for sustained energy. I even add stevia to my sports drink to improve its effectiveness.