Loving the Bike: How Grapefruits Improve Cycling & All-New Apex Online Nutrition Boot Camp

11
Jan
2018

I’ve got some great news, and it doesn’t even require a resolution. First, grapefruits are the stuff of Winter (oh yeah!). And second, I’m offering 6-Week Online Nutrition Boot Camps starting next week (1/15/18), and there’s still time to sign up with a Loving the Bike coupon (more on this below).

But first, let’s talk grapefruits. In Winter, the prices come down (a bit), and you can usually find fresh, juicy ones at the store. This week, we’ll review why grapefruits should be one of your go-to fruits and we’ll “wake it up” with a wonderfully refreshing grapefruit smoothie.  Grapefruits go above and beyond the nutrients of many foods, even other ones found in produce section.  Did I mention they can help you lose weight?  Bring on the grapefruits!

Recipe of the Week: Green Ginger Grapefruit Smoothie

Ingredients:

  • 3/4 cup Greek yogurt or 1/2 scoop protein powder
  • 1/2-1 pink grapefruit, peeled well
  • 3/4 cup berries (I like frozen berry mixes)
  • 1/4 avocado
  • 1 cup spinach or other greens
  • 1/2″ slice ginger
  • 2 Tbsp chia seeds
  • 1/2 cup water
  • ice, if desired for consistency

Instructions:

Place all ingredients in the blender and process until smooth.  Enjoy!

Nutrition information: Approximately: 385 calories, 44 gm carbs, 11 gm fiber,  15 gm protein.

Comments:

First, a couple housekeeping items:grapefruitsmoothie1

1) In the picture, this smoothie is obviously not green. I call it “green” because it includes a whole cup of green.  The berries’ color overtage the green.  Either way, it’s not easy being green, and it’s all good stuff.

2) This is not jamba juice.  If you want your smoothie to taste like jamba juice, you’ll have to go there and enjoy a smoothie much higher in sugar and processed ingredients.  If not, I think you’ll feel refreshed and satisfied having started your day with some ginger, greens, and grapefruit.  I know I do!

Next, there’s lots of good reasons to eat grapefruits while you still can.  On the list, is potential weight/fat loss.  You’ve heard of the grapefruit diet, right?  Eat grapefruits and lose weight.  And of course, most cyclists wouldn’t mind losing fat and improving strength to weight ratio.  But, is it science or quackery?  Is there something magic to the grapefruit?  Well, you can rest assured that I’m certainly NOT recommending you eat nothing but grapefruits.  But, it may help to add them.  Here’s some food for thought:

Grapefruits, specifically red ones, can lower bad cholesterol and promote heart health.  In fact, Israeli researchers found that a daily red grapefruit could lower “bad” LDL cholesterol by 20.3% in just 30 days.  And, they also lowered triglycerides by 17.2%.  It might be the pectin fiber, the antioxidants, or most likely, the whole-food combination of nutrients that grapefruits offer.

Grapefruits support the immune system with high levels of vitamin C.  More than one study has suggested that vitamin C is a cold fighter.  The less you’re sick this winter, the more you can get out on your bike.  And, as an antioxidant, Vitamin C works to reduce artery plagues, oxidative stress, and inflammation.

Grapefruits, like tomatoes, contain our old friend lycopene.  Lycopene is a carotenoid nutrient that fights free radicals and may have anti-cancer properties.  What’s more, grapefruits also provide limonoids, phytonutrients that inhibit tumor formation and promote more circulation of glutathione, a detoxifying enzyme and antioxidant.

And, weight loss: It’s true…reputable studies have shown that grapefruits can aide weight loss.  When grapefruits (1/2 large) are added to a normal meal, or better yet, replace part of a normal meal, they’ve been shown to increase weight loss in study participants.  Grapefruits tend to decrease insulin spikes after meals; and, when our bodies pump out insulin in response to food, they often store more fat than they would with a lesser insulin spike.  If added to a good cycling training regimen that helps you continue to build strength, you could be riding stronger and lighter with the help of some grapefruits.

One warning for anyone on medications:  Compounds in grapefruits do increase the levels of specific medications such as statins in the bloodstream.  For anyone taking statins or another med that interacts with grapefruits, levels can become harmful.  So, please know your medications, risk factors, interactions, and discuss with your doctor if you are unsure.

Bonus: Want to start 2018 off with a Nutrition Bang?

Join me at the 1st Apex Nutrition Online Boot Camp, and we’ll develop great habits that will last a lifetime! Learn proven Apex Nutrition strategies for daily eating (weight goals & wellness), training nutrition (best training/race performance), recovery, supplements & more. Includes updated Fuel Right Race Light, meal plan, training nutrition plan, supplement list, week-by-week topic mastery, daily emails & challenges, videos, q&a forums, lifelong nutrition tools & a live class with Kelli, RD. Introductory Price $95 (Regular Price will be $115 for future boot camps).  Click here & use coupon code ltbcamp for an additional 10% off!
Apex Nutrition Online Bootcamp (1/15/18-2/23/18)

This week, you’re in for a treat. First, try a grapefruit.  Peel it and eat it as a snack, or, add it to a smoothie.  Our smoothie starts with grapefruits, and then becomes a powerhouse as we add berries, greens, ginger, and chia seeds.  C’mon.  Does it get better?  Then, if you want to jump in with both feet and work with me week-by-week to establish some great nutrition habits both on and off the bike, sign up for the Boot Camp above. Good things happen as you keep training for power while eating “clean” and losing fat.  And, both grapefruits and the boot camp can help. 

Fuel Your Ride. Nourish Your Body. 

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Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.

Answer:

Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

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Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

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