Pumpkin Cinnamon Rolls!!

Here is another great recipe that I have to share with you guys from one of our friend, IFBB pro Jamie Baird! She shares my love of pumpkin and her pumpkin cinnamon rolls are to die for and still good for your diet!

PUMPKIN CINNAMON ROLLS

Yields 4 rolls

Each Roll: 115 calories / Protein 13g / Carbs 9g / Fat 3g

Roll Batter:

1/4 c. canned pumpkin (pure pumpkin - not pie filling)

1 1/2 scoops Gaspari Nutrition's Myofusion Pro - Cinnamon Roll

2 tbsp coconut flour*

1/3c. egg whites

1/2 tsp baking powder

*Other types of flour may be substituted, but the coconut flour is best due to the high fiber content (2.5grams/tablespoon)

Glaze:

1/4c. sugar free maple syrup (I recommend Vermont by Maple Grove)

2tsp. almond butter, smooth

Dash of cinnamon

1. Preheat over to 375 degrees.

2. In a bowl, mix all ingredients for the roll batter.

3. Spoon into a cupcake pan that has been sprayed with non-sticking cooking spray. You should end up with four rolls.

4. Place in oven and back for about 10 minutes. Then, using a for or knife, loosen the rolls from the pan and flip them over. Continue cooking the rolls for about 2-5 minutes. The rolls are cooked when you can insert a toothpick into the center of the rolls and it comes out clean (no batter on the toothpick). Be careful not to overcook. 

5. Remove from oven, and allow the rolls to cool slightly.

6. Microwave the glaze ingredients for about 15 - 20 seconds. Remove from microwave and stir well. 

7. Dip both sides of the rolls in the glaze mixture, set on a rack or plate to cool and sprinkle with cinnamon.

8. To maximize freshness, store leftovers in a fridge.

So there you go awesome pumpkin cinnamon rolls 

Holiday Food Series - Its the Great Pumpkin!

                           

No, that's not me, but as promised here is the second part to my Holiday Food Series. These recipes revolve around one of my favorite foods, pumpkin. This humble backyard low calorie vegetable contains vitamin A, flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance.

With all these ideas feel free to add your own twist and turn to make it your own creation and part of your holiday traditions. 

If you like pancakes, Like I do, you'll love pumpkin pancakes. Throw in some chopped apple, or a handful of raisins or even some chopped cranberries if you like. Enjoy with warm maple syrup.

Pumpkin Pancakes

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Ingredients:

• 1 cup all-purpose flour
• 1/4 cup packed brown sugar
• 1 1/2 tsp baking powder
• 1/4 tsp salt
• 1/2 tsp cinnamon
• 1/2 tsp ground ginger
• 1/4 tsp nutmeg
• 1 large egg, lightly beaten
• 1 tbsp canola oil
• 1 cup nonfat milk
• 1/3 cup pure pumpkin

Preparation:

Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl. Combine egg, oil, milk and pumpkin in a small bowl. Stir pumpkin mixture into dry ingredients. Leave to stand for five minutes.

For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side.

Makes 8-10 pancakes.

Per two pancake serving: Calories 226, Calories from Fat 46, Total Fat 5g (sat 0.6g), Cholesterol 53mg, Sodium 414mg, Carbohydrate 40g, Fiber 1.6g, Protein 4.9g if your looking to pack more punch into your pancakes add a scopp of Intek Isolate Evolution to the mix to bring the protein.

Pumpkin Pie Dip

I know it sounds a little out there but this healthy snack is packed with antioxidants and again if you add a scoop of Intek protein, this little treat will satisfy even the most picky of eaters on College Game Day!

1 (8 ounce) package cream cheese, softened
2 cups powdered sugar
1 (15 ounce) can pumpkin pie filling (pumpkin pie filling)
1 teaspoon ground cinnamon
1/2-1 teaspoon ground ginger
apple, slices
gingersnaps
Directions:

1
Beat cream cheese and sugar at medium speed with an electric mixer until smooth.
2
Add pie filling, cinnamon, and ginger, beating well.
3
Cover and chill 8 hours.
4
Serve with gingersnaps and apple slices.

There you have it. Stay tuned, as we get closer to Halloween I'll be going on the hunt for the perfect Halloween treat. I'll be talking to some of our pro bodybuilder and figure friends and seeing what tips and tricks they have to help us get through the holidays without destroying our diets and what they do for holiday snack.

Till next time,

Mikie

Healthy Halloween Snacks

Only during the holidays do I dare try my hand at cooking and when I do I try to make good healthy snacks. So over the next few weeks we will be posting up different recipes and treat ideas we've learned about or that we have made that allow you to get into the holiday spirit but not make your belt buckle scream in terror!

First a spin on the traditional fruit and cheese tray that is sure to scare up some fun:

Apricot Fruit Bugs 

Ingredients

6 packages all-natural fruit leather (I used Stretch Island Fruit Snacks, grape flavor but any will do)
16 dried apricots
sesame seeds OR sunflower seeds OR currants OR melted coconut butter for eyes

Useful Tools/Equipment:
metal or wooden skewer

Directions

1. Carefully open the fruit strips so they do not tear. Using a sharp knife, cut each fruit leather into 8 thin vertical strips. With the three packages, you should have a total of 48 strips or “legs” for the bugs.
2. Gently squeeze the sides of an apricot together until 3/4-inch thick. Using a wooden skewer, make a hole through the center of the side of the apricot and thread one of the fruit leathers through the hole. Repeat twice more on either side of the first hole. Gently flatten out the apricot to its original shape.
3. The end of the fruit leather that is inserted into the apricot will become slightly sticky when pulling through the center, I dabbed two sesame seeds on the legs for an adhesive and made two eyes. This could also be done with maple syrup/honey/agave or melted coconut butter for a “glue”. You could also melt coconut butter and pipe straight onto the apricot to make eyes in lieu of the seeds or nuts. Enjoy!

Makes 16 fruit bugs (easy to cut in half or thirds for smaller batch if needed)

“Bugs” can be kept at room temperature or in the refrigerator.

Ghost Cheese (inspired by Octopus Hot Dogs at Cafe Mom)

Ingredients

String cheese
currants, small pieces of raisins or other dried fruit or black olives for eyes

Tools/equipment needed
boning knife
wooden skewer

Directions

1. Cut stick of string cheese in half so you have two “ghosts”. Using a sharp boning knife, slice each piece of cheese in half lengthwise, leaving 3/4 to 1 inch connected at one end for the “head”.
2. Cut the two legs in half again half length-wise, so you now have 4 “legs.” Continue (if desired) to cut in halves to make a total of eight legs.
3. To insert eyes (currants, raisins or olives), poke two holes in the “head” of the ghost and push the two eyes in to adhere. Enjoy!

Apple-Nut Butter Teeth (inspired by Fork and Beans’ Apple Vampire Mouths)

Ingredients

2 apples (I used two Granny Smith)
handful of sliced or blanched almonds or raisins, cut in half or sunflower seeds
lemon juice (to help prevent turning brown), optional but for aesthetics
your favorite nut or seed butter, homemade or store-bought

Tools/equipment needed
1 small knife or boning knife

Directions

1. Cut each apple into 4 slices. Cut core from each wedge.
2. With a small knife, carve out a small wedge to make a top and bottom lip. Make sure not to cut too far because you want to make sure that the apple is still in tact.
3. Place lemon juice in a bowl and brush onto each apple wedge (optional).
3. With a small knife, spread a small amount if nut or seed butter on the bottom “lip”.
4.  Carefully and gently (to avoid ”teeth” breaking),  place the almonds/seeds/raisins into the top portion of the mouth until it sticks without holding it. The nut/seed butter also helps hold the ”teeth” into place. Use your knife to carve out a little tiny hole if needed. Enjoy!

Makes 8 apple teeth. Serve at room temperature or chilled.

Be sure to stay tuned as we bring you even more of our healthy holiday treats! 

Til next time,

Mikie

The Reishi Mushroom

The Reishi Mushroom

Ganoderma Lucidum

What the heck is a Reishi Mushroom? You've probably heard of other types of mushrooms such as shitake, oyster, and portobello but not the Reishi Mushroom. Mushrooms have long been used for culinary purposes but did you know that there is a type of fungus known for its healing properties? Yup - it's true and it's called Reishi. And what makes Reishi worth talking about?

The Reishi is a small, shelf-like fungus found in decayed tree stumps and logs. It's corky and flat with a red or black shiny cap. Sound or look appetizing? Not really, huh? Thankfully, you don't have to go searching for it. Thanks to advances in American biotechnology, it is now possible to laboratory-grow Reishi keeping it 100% Certified Organic and free from pesticides, herbicides, or any other contaminants. Best of all, there are no known side effects.

Ganoderma Lucidum (an herb), also called Reishi or Lingzhi (Chinese name meaning spiritual potency) is the oldest mushroom known to have been used medicinally. It has been cultivated on plantations and grown wild in Asia for over 4,000 years. Ganoderma Lucidum contains more than 200 active elements and is regarded as the "Miracle King of Herbs", the "Elixir of Life" and the "Mushroom of Immortality" because it is packed with powerful antioxidants and offers multiple health benefits. It is even considered superior to Ginseng. Ganoderma Lucidum rids the body of toxins which increase the body's ability to ward off any sickness or infection.

So, what's in this Ganoderma Lucidum stuff that makes it healthy and something we should include in our daily supplement intake? Ganoderma Lucidum is primarily composed of five elements:

Polysaccharides - They are the complex carbohydrates (poly=many saccharide=sugar)

Adenosine - Major molecular component of Adenosine Triphosphate – the universal energy currency of metabolism

Triterpenes - Phyto-nutrient – plant substance, a super oxidizer)

Organic Germanium - Found in plant based foods

Ganoderans Essence  - A group of triterpenes (Phyto-nutrients) w/skin healing properties

This is powerful group of elements has a wide variety of curative and restorative powers.  Here’s a list of some of the health benefits of  Ganoderma Lucidum …trust us, there’s lots more!

        1)       Strengthens immune system  (Polysaccharides)

        2)       Balances blood sugar level; improves pancreatic functions (Polysaccharides)

        3)       Reduces cholesterol and body fat; balances metabolic rate (Adenosine)

        4)       Helps to unclog arteries plugged with fatty deposits (Adenosine)

        5)       Improves digestive system; Improves liver functions (Triterpenes)

        6)       Inhibits allergies, relieves sinus congestion and helps with respiratory problems (Triterpenes)

        7)       Improves sleep (Triterpenes)

        8)       Reduces fatigue and increases vitality (Organic Germanium)

        9)       Anti-cancer agent (Organic Germanium)

       10)     Contains antioxidants that control or inhibit damaging free radicals (Organic Germanium)

       11)     Boosts all the body’s functions (Ganoderans Essence)

       12)     Beautifies skin and supports youthfulness (Ganoderans Essence)

One final interesting and very important effect the herb has is balancing the pH level in the body. The pH (potential of hydrogen) level in the body is measured by the ratio of acidic-alkaline on a scale of 0 to 14 (O being most acidic and 14 being alkaline or base). Ideally, the body should be in a neutral state, but leaning toward an alkaline state, a little above a value of 7. Too much acid in our system causes the body to become chemically unbalanced which has negatives effects on our health. Ganoderma is highly alkaline and helps the body maintain or improve its overall general well being.

Isn't it time you included this "super herb" in your daily supplement intake? We think so! 4x Nutrition has made it available for you in a capsule form (ask for Jarrow Mushroom Optimizer) or you can enjoy it in a non-acidic cup of Organo Gold coffee that has only 9mg of caffeine. Either one of these will give you the daily recommended amounts of Ganoderma Lucidum (about 400-600mg a day) so that you can enjoy all its healthy benefits. If you toss and turn every night, if you want to improve your skin’s appearance, if you want to boost energy and just plain feel good again then Ganoderma Lucidum is for you.

As always, consult your physician before adding any new supplement to your daily nutrition plan. We're here to help. If you have any further questions about Ganoderma Lucidum, please don't hesitate to ask your Certified Sports Nutritionist at 4x Nutrition Center.

Yours in health,

Missy Taylor, Certified Sports Nutritionist (Ganoderma Lucidum enthusiast – I love what’s it done for me!)

Having Trouble remembering?? Maybe its time for some Phosphatidylcholine..

As the title suggest today I'm going to be discussing  Phosphatidylcholine and all of the functions it can help improve. 

So the big question first. What on earth is it?!  Phosphatidylcholine, or PC for short, comes from lecithin. 

I know, I know another crazy word, it's going to get better just stay with me.

 Lecithin is an oily substance belonging to a group of nutrients known as phospholipids, which are water-soluble compounds composed of fatty acids, phosphorus, and nitrogen. The fatty acid portion of lecithin consists of linoleic acid or a combination of linoleic and linolenic acids, both of which are essential in the human diet. The phosphorus portion of lecithin is in the form of phosphatidylcholine (PC), and the terms "lecithin" and "phosphatidylcholine" are used interchangeably in medical literature. PC is generally considered to be the most beneficial compound found in lecithin because it is a rich source of choline, a member of the B-vitamin complex involved in many vital biological functions.

 Dietary sources of choline are found primarily in the form of phosphatidylcholine from lecithin. Good sources of lecithin include liver, red meat, whole grains, legumes, and egg yolks (in fact, the term "lecithin" is derived from the Greek word for egg yolk, lekithos). Free choline (without the phosphatidyl group) is found in whole grains, liver, soy, and in some vegetables (especially cauliflower and cabbage). Supplemental sources of PC labeled as "lecithin" usually contain 10-20 percent PC. More concentrated supplements (containing about 35 percent PC) are usually labeled as "phosphatidylcholine", like our Jarrow Formulas Mega PC-35. Other supplemental forms of choline include choline salts such as choline bitartrate, citrate, or chloride.

 PC serves plenty of uses, Choline is a crucial component of acetylcholine, a neurotransmitter essential for normal brain function. Phosphatidylcholine is a key structural component of cellular membranes and also plays an important role in the transport of fats throughout the bloodstream. As a constituent of bile, PC helps prevent fatty buildup in the liver and maintain gallbladder function. Some other uses for PC include; preventing gallstones,treating hepatitis, eczema, gallbladder disease, circulation problems, high cholesterol, and premenstrual syndrome (PMS); for improving the effectiveness of kidney dialysis; for boosting the immune system; and for preventing aging.and assists with cardiovascular health.

Come check out Jarrow Formulas Mega PC-35 and take your healthy living to the next level.

Till next time,

Mikie

Eat Your Testosterone – What?!

I get asked frequently about testosterone therapy and testosterone in general.  Many customers are surprised when I start the discussion with a quiz about their diets.  Foods rich in certain nutrients will help you raise your natural testosterone levels.  Also, eliminating antagonists to testosterone production will help.  I am not a doctor, so as always for the truest test you should you’re your testosterone levels checked by your doctor at your next regular appointment to get the facts specific to you.  Here are some tips:


Foods that Boost Testosterone

Food that increases testosterone is not just for men, by the way, since women also naturally produce some testosterone in their bodies and it plays a vital roles for them as well, not the least of which is keeping a healthy libido.

The general rule to keep in mind is that you want to focus on foods that contain more protein and fats.  Generally, carbs aren’t the answer, except that there are a few carb sources that are phyto-sterols which many believe also help increase your natural testosterone levels.

Despite what common wisdom claims, eatings fats doesn't make you fat, as long as they are natural fats, and not trans-fats. In fact, natural fats help keep you lean. Our bodies were evolved to metabolize natural fats readily.  And together with rich protein sources, natural fats also help your body manufacture more testosterone hormone.

Having given you the general rule to follow in selecting foods, good specific choices for foods that increase testosterone would include:

Beef -- Yep, enjoy that juicy steak.  Try to keep your beef intake slanted towards actual cuts of meats (strip, flank, roast, filet) and no too much chopped meat like hamburger as there is less control of the amount of and type of fat in those blends.

Chicken and Eggs -- Both are great sources of protein. And make sure you don't throw out the egg yolks as many folks do. 
The yolks are loaded with important vitamins like B1 and B2 and nutrients like lutein which maintain healthy eyes. But, they are also a good source for cholesterol, which -- believe it or not -- testosterone is produced from. 

And by the way, moderate consumption of egg yolks will not appreciably raise your cholesterol levels either. In fact, almost 90% of your body's cholesterol is manufactured by your liver, not from the foods you eat.

Seafood -- Especially Oysters. Seafood is high in protein, contains basically no carbs, and oysters in particular are loaded with the mineral zinc. Zinc has many functions in the body and just a couple of those are aiding in muscle manufacture and increased testosterone levels.  That’s why many people take ZMA (Zinc, Magnesium Aspartate) as a supplement (we have a great Max ZMA product).

Vegetables and Herbs to Boost Testosterone Hormone

Believe it or not, there are also solid non-meat sources that should top your list of the foods that boost testosterone.

Just a couple of these are broccoli and cabbage, and both for the same reason -- that is, because they contain something called Indole-3-carbinol.

Indole-3-carbinol, in simple terms, helps to reduce estrogen. Estogen is the hormone that females produce more of (just like men produce more testosterone). However, men also naturally produce some estrogen.

If you have too much estrogen, it can result in more fat and less muscle, which is all bad for testosterone production.

Garlic is a wonderful herb that contains a potent active ingredient called allicin that helps to increase testosterone. 

For a double whammy effect, slice fresh garlic thinly, then crisp lightly in a pan with a bit of butter or olive oil; finally, crack some eggs in the pan for garlic sunny side eggs. Delicious!

This is one of the editor's favorite food that increases testosterone, which he regularly eats for breakfast and helps keep his energy, vitality, and testosterone levels at peak levels.

Carbohydrates

There is some limited research that shows certain carbs help testosterone production.  Phyto-sterols contained in oatmeal and rice bran oil have been shown to be helpful to testosterone production.

Finally, an herb called Tribulus terrestris is something that elite athletes and bodybuilders use to boost their testosterone levels.


Tribulus terrestris is both a libido enhancer (and has been proven in multiple clinical trials in this regard) and has an ability to increase testosterone.

How does it work?  Well, our bodies contain something called luteinizing hormone. One of luteinizing hormone's functions is to command the production of testosterone in our bodies.  As we age, the level of luteinizing hormone gradually diminishes.  Tribulus terrestris helps by naturally boosting the levels of luteinizing hormone which, therefore, can help our bodies produce more of the testosterone hormone again.

4x Nutrition has numerous products with Tribulus in it, a few are Trib 650, Finaflex PCT, Pro Supps Halotropin and USP’s PRIME to name a few.

There are many other herbs and vitamins that many believe increase natural testosterone production so for more information you should come check out some of those natural anabolic optimizers at the store and talk to one of our Certified Fitness Nutrition Coaches to learn more.

Spine Health Supplements

4x Nutrition wants you to be prepared for your free Posture Assessment and Spinal Cord check. Dr. Gena Bofshever will be here on Saturday, July 21^st from 11am-2pm.

As most people are well aware, good nutrition and a balanced diet are important components of overall health. What may surprise people with back problems is that diet, nutrition and maintaining a healthy weight also play a major role in the back – including preventing many problems and healing from injuries. Eating a balanced diet that includes the right amount and variety of vitamins and nutrients will reduce back problems by nourishing bones, muscles, discs and other structures of the spine.

Here’s a partial list of supplement choices that can be directly beneficial for helping maintain a healthy spine which leads to good posture.

Vitamin A – An antioxidant that assists the immune system in fighting off diseases. It’s good for the back because it helps repair tissue and helps in the formation of bone. (Food sources: beef, chicken liver; dairy products like milk, butter, cheese and eggs; apricots, nectarines and cantaloupe; orange and green vegetables such as carrots, sweet potatoes and spinach)

Vitamin B12 – Necessary for healthy bone marrow and for the body – and the spine – to grow and function normally. (Food sources: meat products, such as liver, fish and red meat and poultry; dairy products like milk, eggs and cheese; and green leafy vegetables, such as spinach, kale and broccoli)

Vitamin C – Necessary for the development of collagen, which is an important part of the process that allows cells to be able to form into tissue. This is extremely important for healing problems caused by injured tendons, ligaments and vertebral discs, as well as for keeping bones and other tissues strong. (Food sources: strawberries, kiwi, oranges, grapefruit and tomatoes; broccoli, spinach, red and green peppers, sweet and white potatoes)

Vitamin D – Helps improve calcium absorption, which is important for the development of strong and healthy bones. Adequate calcium absorption is particularly important to help prevent development of osteoporosis, a disorder characterized by weak and brittle bones in the spine that can result in painful vertebral fractures. (Food sources: egg yolks, fish oils and most brands of fortified milk; can also be obtained by spending time in the sunlight)

Vitamin K – Needed for the bones to properly use calcium. The combination of vitamin K and calcium works to help bones throughout the body stay strong. (Food sources: liver, pork, spinach, kale, broccoli and dairy products)

Calcium – Essential for bone health and helps maintain the necessary level of bone mass throughout the lifespan and especially in old age. Calcium intake helps prevent the development of osteoporosis. (Food sources: yogurt, cheese, milk, spinach, broccoli, kale, peanuts, almonds, sesame seeds, black beans, salmon, sardines, corn tortillas and tofu)

Don’t get overwhelmed by all these supplements. No need to buy these supplements separately. 4x Nutrition has just the thing. The supplements needed for maintaining optimum spine health are contained in one product – ENVIE. It’s a complete multi-vitamin, mineral, amino, greens and antioxidant formula. ENVIE contains all-natural, organic ingredients. It also contains digestive enzymes to help improve nutrient absorption to over 90% which is double of what most vitamins deliver. ENVIE contains an equivalent of a full serving of fruits and vegetables. It tastes good too! A yummy wild berry powder that mixes easily with water and just one small scoop a day is all you need.

While you’re at 4x Nutrition getting your posture assessment and spinal check with Dr. Gena, why not pick up some ENVIE? Then you’ll be on your way to maintaining a healthy spine.

If you have further questions, please see one of the Certified Sports Nutritionist the next time you’re at 4x Nutrition. We’re happy to help any way we can.

Missy Taylor, Certified Sports Nutritionist