To make 100% plant-based, replace bison w/another can of lentils, and double the mushrooms
Ingredients
Filling
1 can black lentils, drained and rinsed
16 oz bison burger
1 zucchini, diced
1 green pepper, diced
1 yellow onion, diced
2 garlic cloves, minced
1.5 cups sliced mushrooms
½ tsp garlic powder (adjust as desired)
½ tsp cayenne powder (adjust as desired)
¼ tsp oregano (adjust as desired)
½ tsp Himalayan salt (adjust as desired)
Liquid aminos (a few dashes, for sautéing bison)
Vegan mozzarella shreds for layering
Noodles & Sauce
Green lentil or brown rice no-boil lasagna noodles
3–4 jars roasted garlic red spaghetti sauce/or your fav (more or less as needed)
Topping
Vegan mozzarella & vegan parmesan
Chopped fresh spinach
Chopped fresh basil (optional)
Instructions
Preheat oven to 400°F.
Make the filling: Sauté onion, garlic, mushrooms, green pepper, and zucchini in a large skillet with garlic powder, cayenne, oregano, and salt until vegetables start to soften. Add in bison burger and liquid aminos, cook until browned/fully cooked. Stir in black lentils and warm through. Set aside.
Layer the lasagna: Spread spaghetti sauce on the bottom of your dish. Add a layer of uncooked noodles, more sauce, shredded cheese, and some filling. Repeat layers (noodles, sauce, cheese, filling). No boil noodles need sauce on each side to fully cook in the oven!
Bake: Cover with foil and bake for 40 minutes (set lasagna dish on a baking pan for overflow). Then remove foil, add generous layer of cheeses, chopped spinach, and basil if desired; bake uncovered for another 10 minutes.
Rest & Serve: Let lasagna rest for a few minutes before slicing and serving.
Optional Homemade Vegan Cheese
Boil 1 cup raw organic cashews in water, then cover and let sit for 15 minutes.
Drain and blend cashews until creamy; add garlic powder, Himalayan salt, nutritional yeast and cayenne to taste.
Note: Amount of spaghetti sauce will depend on how you layer your lasagna.
Maintaining proper hydration is key to health and performance, but not all “electrolyte products” on the market are created equal. They are a hot commodity right now, but while many boast claims of improved hydration over their competitors, their effectiveness is often debatable. Along with that, they may include ingredients that could affect health or contain undisclosed components. In the following sections, we will explore the science of optimal hydration, the essential ingredients for staying hydrated during exercise, timing, and other relevant factors to consider. Dehydration itself occurs when cells lack water, while overhydration results from excess water in cells, both causing fatigue, brain fog, dizziness, cramps, or contributing to more severe issues. Drinking too much water (hyperhydration) or excessive electrolytes can worsen this imbalance. It’s not just about the quantity of electrolytes but their proper “concentration” for effective absorption through osmosis. Understanding this is crucial to restoring balance.
My goal is to impart the wisdom I’ve gained from Sport Nutrition Scientists and other experts to present it in a way that harmoniously blends fitness with holistic well-being, inspiring others towards a healthier and more balanced approach. And making sure we are not “overdoing it” and getting swooned with flashy packaging vying for your hard-earned dollars. Something to think about, are some of these performance drinks just “sports sodas” wearing a health halo? Is it possible you are just using them as your new soda crutch on a daily basis when you might not need it? Sure, we all lose electrolytes as we sweat, but what you lose from a brisk walk or hour-long workout can usually be replenished with water and whole foods with naturally occurring electrolytes, especially sodium. Let’s dive in to explore if you are overdoing it, not replenishing enough, and when it is appropriate to use a supplement.
This blog aims to provide valuable insights and encourage you in your pursuit of maintaining proper hydration through natural means along with a few personal touches. From a holistic perspective, the primary takeaway is that you likely have all the necessary ingredients at home, thus possibly eliminating the need for purchasing expensive electrolyte supplementation for general hydration needs.
DISCLAIMER: All readers should consult with a sports expert or healthcare/functional provider to determine their unique individual needs first, especially individuals with medical conditions, or who are pregnant or nursing. This information is for general educational purposes only and should not be considered absolute and is not a complete guide for all considerations needed.
What are Electrolytes:
Electrolytes are minerals that dissolve in water and carry an electric charge, performing crucial roles in various physiological functions. These minerals include sodium, potassium, magnesium, among others. They are fundamental for maintaining fluid balance, transmitting nerve signals, and facilitating muscle contractions, including the essential function of the heart. Proper electrolyte balance can enhance hydration, prevent cramps, and sustain endurance, making them indispensable before, during, and after certain physical activities or illnesses.
An imbalance of electrolytes (+/-) can lead to dehydration, muscle weakness, nausea, dizziness, cramping, or more severe conditions such as irregular heart rhythms or neurological issues. During exercise or periods of intense heat, electrolytes are primarily lost through sweat, necessitating their replenishment to sustain performance and avoid dehydration. They ensure effective absorption and retention of water within cells while also supporting metabolic processes.
However, not all electrolyte solutions are created equal, as their composition can significantly influence their efficacy in promoting hydration and overall health.
The Role of Sodium and The Importance of Glucose in Hydration – Think of This When Choosing Products.
Hydration is significantly influenced by the interaction between sodium and glucose. Sodium plays a crucial role in maintaining fluid balance, but its efficient absorption by the body is enhanced when glucose is present. Many electrolyte products boast about having sugar alternatives or no-sugar added, but there is a special co-transport for sodium & glucose through specialized proteins in the small intestine. This draws water along with them via osmotic gradients for proper hydration. Although electrolytes can be absorbed without glucose, this process is considerably less efficient, slower, and may contribute to more GI distress through oral consumption. It is essential to achieve the optimal ratio of sodium and glucose, as an excess of either, or alternatives can have adverse effects. Marketing efforts often demonize “sugar,” like historical campaigns against fats or carbohydrates. While no-sugar-added, or sugar-alternative products may seem appealing, they may impede health and may not be as effective due to the necessary structure for effectively hydrating the body. With that being said, the “type of sugar” that holds or metabolizes as glucose is also important. I’ll expand below on the likely optimal option.
Pitfalls of Common Ingredients Found in Commercial Products
Many electrolyte products contain high fructose corn syrup, stevia, monk fruit, fructose, and artificial sweeteners. These ingredients are not typically recommended for hydration based on scientific understanding that glucose is essential for working with sodium to achieve optimal hydration. Additionally, commercial products may use unlisted “flavor carriers” like modified food starch, maltodextrin, gums, and salt to stabilize flavors, which could be misleading. So, what you see on the ingredients list, may not include everything…
· Fructose from fruit juice concentrate: While fruit juice is occasionally used as a glucose source, its high fructose content often makes it less ideal for physical activity. With higher concentrations of fructose than glucose, it may cause more cramping or stomach upset during exercise for some individuals. But it could be suitable in small amounts after exercise or for general hydration purposes. Naturally occurring fructose in whole fruits with fiber still intact is beneficial and is encouraged for general health. Whereas isolated fructose in products, such as electrolyte drinks, is usually not recommended. Additionally, high fructose corn syrup should be avoided as it can contribute to fatty liver disease, metabolic syndrome, digestive issues, increased appetite, etc.
· Stevia: Although marketed as natural, the majority of commercially available stevia products are highly processed. While “pure” stevia could be beneficial for certain conditions, such as potentially aiding Lyme disease and other ailments, “this type is not commonly found in 99% of commercial products and packets (e.g., PureVia, Truvia), which undergo substantial processing”, sometimes involving chemicals. Some studies indicate possible links to gut imbalances, and there are concerns about its safety and side effects, evidenced by its temporary ban in the United States and Europe with early studies indicating a link to cancers. Additionally, from a scientific perspective, stevia does not provide “glucose” necessary for optimal hydration. Heed caution for other “forms” as well, here is some interesting info in general – “Used as an extract, stevia leaves have been used traditionally in Paraguay as a women’s contraceptive, administered as a daily drink. The effect has been tested in rats, finding a 57–79 percent reduction in fertility compared with the control group, the lowered fertility continuing after withdrawal of the drug for up to two months.[51][52]” Highly recommend reading about all the forms, not just the “sugar alt”. Just because something is “pure and natural” does not mean it can’t be dangerous. Speak to an expert to ensure you are taking the safe versions. https://en.wikipedia.org/wiki/Stevia Historically, I personally experienced thyroid pressure after consuming different products with stevia sugar within them.
· Maltodextrin: This is a highly processed carbohydrate “polymer” that breaks down into glucose. While maltodextrin can certainly aid in sodium absorption, its potential adverse effects reduce its desirability. According to recent studies, “Maltodextrin may be a risk factor for individuals prone to inflammatory bowel disease as well as contribute to chronic low-grade intestinal inflammation, potentially leading to metabolic abnormalities in the general population.” I am also very sensitive to this ingredient. https://pmc.ncbi.nlm.nih.gov/articles/PMC6409436/#main-content
· Monk Fruit Sugar: Though this may seem appealing as it is listed as zero sugar, it does not contain glucose which is needed for optimal hydration in electrolyte solutions. Pure monk fruit may be beneficial in some cases “in general”, but just like stevia, you must be careful you are not purchasing the chemically processed version.
· Natural Flavors: The term “natural flavors” often evokes a sense of purity and simplicity, leading consumers to assume these ingredients come directly from nature in an unaltered form. However, this is not always the case. In reality, natural flavors are frequently subjected to extensive processing and may contain additives or stabilizers that are far from natural. While derived from natural sources, their transformation into commercial products often involves chemical procedures designed to enhance shelf-life, taste, or aroma. This disparity between perception and reality underscores the importance of scrutinizing labels and understanding what lies behind the term “natural.”
The Composition of Some Products and Impact on Osmosis…Meaning – Are They Hydrating Optimally?
Historically, products on the market have contained significant amounts of unnecessary amounts of calories, sugar in varying versions, sodium, artificial coloring, and other ingredients that could affect proper hydration and overall general health as noted above. Therefore, hydration products need to strike a delicate balance to maximize absorption without causing side effects. Effective hydration during training relies on rapid fluid absorption, which depends on the drink’s “osmolality” being lower than that of our blood. High-osmolality drinks (like high-calorie drinks or syrupy gels) —can delay gastric emptying (ladies, we are more susceptible to this due to our slower gut transit time). This causes fluids to remain in the stomach longer, instead of entering the bloodstream to be used to hydrate. Not only does this lead to the uncomfortable “sloshing” sensation with exercise, but it also draws water away from working muscles, potentially reducing performance and may contribute to dehydration.
When opting for low-osmolality solutions ensures quicker absorption and avoids these issues. But don’t we need calories? Yes, of course – it’s been shared by experts that athletes should focus on eating their calories, not rely on liquid calories for their fuel source with exercise needing electrolytes. Salted real-food aspect becomes more significant as the duration of exercise increases…
Other products that contain simple ingredients, yet have high sodium content, such as 1,000 mg of sodium per serving, is likely not needed in such high amounts per serving especially if paired with the proper transporter to absorb it properly (glucose). Per Dr. Sims in the article from Triathletes for big races discussing EAH (exercise-associated hyponatremia) says – “By altering your fluid intake to slow the rate of dehydration, (not trying to match sweat losses of water and sodium) through small intake and not overconsumption (especially plain water!) you will significantly reduce your risk for developing EAH. Along those same lines, understand that sodium intake in food and fluid helps with the sodium-fluid exchanges happening in your body during exercise but sodium/electrolyte tablets can exacerbate your risk of developing EAH.”
She continues to say “Planning your nutrition should be simple: drink small amounts of sodium-containing fluid across the hour, each hour of racing; and eat sodium-containing foods across the race. Ditch the salt tablets and the concept of drinking to match sweat losses. These simple strategies will keep EAH at bay and get you to the finish line without a medical tent visit!” https://www.triathlete.com/nutrition/ask-stacy-should-i-be-worried-about-hyponatremia/
As Dr. Sims has implied, for those considering salt tablets – “skip the salt tablets. You’ll be getting plenty of sodium from your sports drinks and foods. Taking in high doses of sodium can cause reverse water flux, meaning your body water goes toward the sodium in the digestive tract, which can cause GI issues like gut sloshing as well as dehydration.” – https://www.drstacysims.com/newsletters/articles/posts/How_to_Fuel_to_Compete_in_the_Heat
The Optimal range for sodium considerations that we know today is “A sports drink containing sodium in the range of 10–30 mmol/L (230–690 mg/L) results in optimal absorption and prevention of hyponatremia” – https://www.mdpi.com/1660-4601/19/6/3651 Dr. Sims further reiterates that –“The goal of fluid intake is to slow the rate of dehydration, but not stop dehydration. This fluid needs to have some sodium in it: the consensus is 230-690mg per liter.”
Note: Individuals with pre-existing conditions such as hyponatremia, kidney disease, hypertension, or cardiovascular issues should exercise extreme caution when determining their appropriate and safe limits of sodium. Ladies tend to be more prone to hyponatremia than men. This will all need to be discussed with their providers to ensure safety.
Too much Sodium or Too Little?
As noted above, it has been observed that many commercial electrolyte products contain high levels of sodium in a single serving up to 1000mg, which may be excessive for certain individuals and definitely too much if you are consuming without intense long sweaty exercise – again make sure it’s not just becoming a new “soda crutch”. But also, it may be inadequate for others based on their unique hydration needs during intense long hot conditions. It is a fine balance and is unique for each individual as both high and low sodium levels disrupt the body’s fluid balance, causing similar symptoms, and can be hard to discern such as bloating, edema, headaches, fatigue, and increased thirst. Health conditions can exacerbate these effects, and it is strongly advised to consult an expert to tailor hydration needs appropriately.
Sodium imbalances in general can pose various health risks. While excessive sodium over time and when not needed is linked to issues like high blood pressure, kidney strain, arterial and cardiac damage, and associated with stomach cancer; insufficient sodium levels can also be harmful. Potentially leading to dehydration, muscle cramps, neurological issues and more. Also chugging excessive amounts of water (hyperhydration) without sodium intake can also further disrupt electrolyte balance and lead to a dangerously low sodium level (hyponatremia) which in severe cases could result in seizures, coma, and even death, emphasizing the need for moderation and personalization in hydration strategies.
Why Pure Maple Syrup Stands Out as A Helpful and Likely Optimal Sugar for Hydration
Pure maple syrup (low glycemic) provides an excellent combination of glucose/sucrose along with additional nutrients such as potassium and magnesium. The glucose in maple syrup aids in enhancing electrolyte absorption, making it a straightforward, natural, yet effective option for hydration. This has been a go-to for some athletes and general hydration working on the farms for years. Heard of Switchel? While pre-packaged electrolyte products offer convenience, it is quick and easy to make your own using only maple syrup and salt in your water. This approach is economical, natural, and effective. For those who require guidance and wish to learn more about recently updated science, ratios, and debunking myths. This is a MUST watch/listen by the brilliant Dr. Stacy Sims who will expand on all of this. https://youtu.be/t3gspvYf8Xs
For those that would like a convenient natural electrolyte product to try, UnTapped, based in New England, appears to be the only viable option I have come across thus far. Especially the simple version they carry containing just maple syrup and salt – it appears to closely match the science of hydration and is most natural for the body. It is important to note that I have no affiliations with this company, and it is just my opinion that I think could be helpful to some. https://untapped.cc/learn/ Of course, you can simply make your own as I will re-discuss below.
A fluid solution of glucose, sucrose, and sodium mixed at a 1.5 – 4% carbohydrate (sugar) concentration has been shown to maximize fluid absorption, unlike a lot of commercial products that are near 6-8% carbohydrate solution that includes fructose and maltodextrin components. Higher concentrations cause water influx into the small intestines we just talked about above.
Coconut Water: While coconut water is often marketed as a hydration solution, it needs to be respected, due to its high potassium content. Though potassium is an important part of electrolytes, making coconut water the “primary” solution for hydration may cause an excess of the potassium in the body which could have dangerous outcomes. However, it can be potentially beneficial in moderate amounts. Potassium is not one of the electrolytes that people lose a lot of through perspiration, but training for longer than 60 minutes may constitute a need for replenishing uniquely to the individual, along with type and duration of training. Potassium does indeed play a crucial role in the body, and both deficiencies and excesses can have serious consequences. Low potassium levels might lead to muscle cramps, fatigue, irregular heart rhythms, and in severe cases, coma. Conversely, high potassium levels can result in muscle weakness, paralysis, cardiac arrest, or even death. Dr. Stacy Sims touches upon the historical use of coconut water in her podcast mentioned earlier; she provides insights into its potential applications and limitations.
Signs That You May Need Electrolytes or More Water
Paying attention to your body’s signals can help you identify when to adjust your electrolyte intake. Common signs include – thirst (though not always reliable – more on that below), muscle cramps/spasms, fatigue, heart rate, dizziness, reduced urination or dark-colored urine, headache, bloating, etc. Experiencing these symptoms during or after exercise may indicate the need for electrolyte and/or water replenishment. Dr. Stacy Sims’ podcast also discusses dehydration symptoms along with an easy tool to assess (something you can buy on Amazon). It is highly recommended for further understanding how to optimize your hydration plan and navigate sodium intake effectively. https://youtu.be/t3gspvYf8Xs
P.S.Don’t forget to account for the sodium in your food. Even celery has sodium… It is good to consider that we get electrolytes through our diets naturally. Fruits, vegetables, seeds, nuts, etc., contain essential electrolytes. And if you tend to drink large volumes of water in your day to stay hydrated, adding just a small pinch of salt to your jug of water will help hydration in general.
Optimizing Timing for Hydration for Performance and Recovery
When we engage in physical activity, especially in hot or prolonged conditions, our bodies lose both water and electrolytes through sweat. Proper replenishment before, during and after exercise is important to avoid dehydration, muscle cramps, fatigue, including severe conditions like heat exhaustion or hyponatremia.
Timing the use of electrolytes can maximize their benefits. Important variables related to how much you should consume are typically three things to consider: 1. the length of time (long or short) 2. level of intensity (hard or easy) 3. the conditions (hot/cold, humid/dry). Longer, harder, hotter/more humid events require greater quantities of calories, hydration, and electrolytes before, during, and after. Also, factors such as your size, sweat rate, medical or physical conditions, terrain, temperature, etc. influence individual needs. Therefore, consulting an expert who can assist with “your unique requirements” is advised.
Here are the key periods when they are most typically effective with exercise.
1. Before Exercise
Easy to moderate training under 60 minutes– nothing special is typically required, a balanced diet with naturally occurring sodium, with water…
Hydration strategies the day before and right before any intense, hard, and sweaty training can help tremendously. Especially beneficial for activities in hot, humid conditions, or those involving long durations, such as marathons or triathlons. Pre-loading with an electrolyte-rich beverage or snack ensures you start with balanced hydration levels, particularly if you have a high sweat rate or are prone to cramping (even starting a couple days beforehand has been touted as extremely important). Along with avoiding alcohol up to 72 hours in advance. Remember, hydration starts before your hard sweaty training day to help optimize your performance greatly, along with proper food-fuel preparations.
2. During Exercise
Activities such as endurance sports, high-intensity training, or outdoor workouts in hot climates require electrolyte replenishment to sustain performance and prevent fatigue. In these cases, sports electrolyte drinks, or homemade solutions like water mixed with maple syrup and salt, can provide effective support in varying amounts specific to the individual. For low-intensity sessions of 60 minutes or under, according to Dr. Sims, water with a dash of salt can be used. For sessions up to 90 minutes, a mixture of 1/16th tsp of salt and 1 tsp of maple syrup in 16oz of water (yielding 250 mg sodium, 4g carbohydrate, ~1.5% solution) is recommended. For sessions longer than 90 minutes and/or in the heat, it is advised to increase the sodium to about 360 mg over 2 hours, sipped early and often throughout. As noted above, the optimal range is 230-690 mg per liter depending on all the variables. Sipping fluids regularly is suggested as drinking to thirst may not always indicate the need to hydrate since exercise can dull the thirst sensation especially after 90 minutes. Ladies – our hormones can influence our thirst. We may not feel thirsty even if we need to hydrate due to our changing hormones. It is important to keep sipping (not gulping) as women are also more prone to EIH (exercised induced hyponatremia) than men.
Though in history Dr. Sims has mentioned in this article that for sessions over 90 minutes, as intensity and duration increase, a functional hydration drink (electrolyte drink) is recommended. For simplicity, Dr. Sims homemade maple/sodium mix she discusses in her podcast can be used as a hydration solution in place of commercial functional hydration drinks (according to Steve from Dr. Stacy Sims’ team consulted on 6/18/25 via email), because another important piece that absolutely needs to be considered is that real-food significance increases with exercise duration. Food-fuel plays a big role in performance & fueling in addition to electrolyte drinks. https://www.triathlete.com/nutrition/ask-stacy-why-is-hydration-so-important-for-triathletes/
Note: It is 100% highly advisable to refrain from experimenting with unfamiliar methods or consumables on the day of a competition or a significant event. This includes electrolyte replenishment ideas, as well as foods and snacks that are unfamiliar. New items should be tested out throughout controlled training days with an established backup plan using your personal tried & true methods you know work for you.
3. After Exercise
Post-exercise is the time for recovery, and rehydrating with electrolytes is essential to restore what was lost during the workout. Proper replenishment (and food-fuel) aids in muscle recovery, reduces soreness, and prepares the body for future exertion. Options like coconut water (in moderate amounts), electrolyte drinks, or potassium-rich foods like bananas, or salted watermelon can be a refreshing and effective option for post-exercise recovery. The natural sugars in watermelon provide quick energy replenishment, while its high-water content aids rehydration. Add a sprinkle of salt to watermelon and it will offer a balance of electrolytes, particularly sodium and potassium, which are essential for muscle recovery and preventing cramps. It also contains L-citrulline, an amino acid that can help reduce muscle soreness and improve blood flow, promoting faster recovery.
Conclusion and Electrolytes Plan
In a market saturated with various hydration products, simplicity often demonstrates effectiveness, surpassing that of certain other offerings. For those who prefer pre-packaged options, “Untapped” is the closest I could find thus far that leverages the natural benefits of maple syrup and caters for a healthy alternative for your electrolyte needs. Nonetheless, a homemade mixture of maple syrup (or maple sugar – requiring slightly more) and salt offers a dependable and economical alternative for general hydration needs. Additionally, you have the flexibility to adjust the quantity of each ingredient according to your specific requirements. It is important to remember that hydration needs are individual—listen to your body and prioritize balance for optimal results. Though I’m not a fan of cane sugar, I am impressed by this small company I stumbled upon that uses organic and clean ingredients, made in mind for folks that have certain chronic conditions. I’ll include here for those that don’t like maple syrup, though keep in mind I personally don’t recommend cane sugar as it has a higher glycemic index and may cause inflammation in the body: https://enacthydration.com/products/enact-hydration-unflavored Another potential I came across is one from https://seaonic for general hydration needs. They do an excellent job discussing science and including more than the typical electrolytes (including all the minerals we may be missing out on). You will just need to add the “glucose” part… Read their site for yourself to make your personal decision.
Only general ratios are listed above for consideration as there is no one-size-fits-all, and hydration requirements vary from person to person. Factors such as your size, sweat rate, physical condition, medical conditions, terrain, temperature, etc. influence individual needs. Therefore, consulting an expert who can assist with “your unique requirements” is advised. Just remember, simplicity is where the health magic can be and don’t let the pretty marketing sway you into unnecessary supplements. Certainly don’t allow a “tasty” beverage to just be another “soda crutch” with ingredients your body may not need on a daily basis. The combination of understanding when to use electrolytes and recognizing their importance is essential for optimal hydration and athletic performance. Don’t forget to read your labels and dig further into commercial products to ensure there are no hidden ingredients that may contribute to health interruptions. To reiterate thatit is 100% highly advisable to refrain from experimenting with unfamiliar methods or consumables on the day of a competition or significant event. This includes electrolyte replenishment ideas, as well as foods and snacks that are unfamiliar. New items should be tested out throughout controlled training days with an established backup plan using your personal tried & true methods you know work for you.
My personal note: This is my current understanding, but we’re always learning, and science continues to evolve. Do your own research, consult your provider, and remember that you probably have what you need right at home without fancy products. Several articles by Dr. Stacy Sims and other resources have influenced the writing of this piece. Interestingly, Switchel (a homemade sports drink that encompasses maple/sodium) I’ve been using for years prior to discovering the science she discusses which inspired me to keep moving in the natural direction vs consuming man-made commercial products. Dr. Sims has dedicated her adult life to studying hydration, with her PhD focusing on sex differences in hydration in the heat. In addition to her research, she has experience as an athlete, participating in endurance running, Ironman triathlons, pro-elite road cycling, and CrossFit. She is a nutrition scientist and physiology researcher who works both in the lab and in the field with elite professional athletes. Her work, along with that of other experts, can be valuable for those interested in this topic. My blog here aims to provide an introduction to some of these insights I have learned along the way. I am never here to tell anyone what to do, I just love sharing information that people can consider if it right for them or not.
AJ Macomber is not a Medical Doctor, Practitioner, or a Licensed Registered Dietitian. AJM is not here for medical diagnostics, treatment procedures or nutrition therapy. AJM attains a Holistic Nutritionist and Sports Nutrition Certifications from a Credentialing Organization called The American Fitness Professionals & Associates. Recipients should seek medical advice and be closely monitored by their physician, functional doctor, or licensed healthcare professional, before starting or continuing any lifestyle changes such as but not limited to dietary changes, supplement changes, or physical activity changes, especially if you are pregnant or have any pre-existing injuries or medical conditions. You should read any information provided by the product manufacturer and/or any product labels or packaging prior to using any medication, nutritional, herbal, food, homeopathic and/or other products. Certain medications may have contraindications with introducing or continuing any supplemental or dietary changes, and that medication(s) may need adjustments before and/or during your lifestyle changes. Adverse effects may lead to permanent damage or death if your medication(s) and/or healthcare needs are not properly monitored and amended between you and your physician. Nutritional or supplemental suggestions including information that may be provided directly or by linking to a third-party, or any affiliates, are intended for your general nutrition-related information and general education only and will not be held accountable for the use or misuse of any suggestions described therein. Please note that, over time, the currency and completeness of the information may change. These services or information provided do not promise or guarantee protection from past, present, or future illnesses and it should not be construed as dispensing medical advice or claiming to diagnose, treat, prevent, mitigate, prescribe, or cure any diseases, conditions, mental or physical, real, or imaginary and that it is not a substitute for regular medical or psychological care. It is extremely important that you listen to your body with physical activity, use common sense, take breaks, and hydrate as needed to avoid injury and help decrease the chances of serious medical conditions, such as rhabdomyolysis. Rhabdomyolysis is a rare but potentially lethal threat impacting people who have not let their muscles adapt to difficult workouts. This is typically those that are pushing themselves too hard in the beginning. Only you and your doctor know if you are in sufficient physical condition to safely perform any exercises. If you feel at any time you are exercising beyond your current fitness abilities, or you feel any discomfort, pain, dizziness, or nausea, you should discontinue the exercise immediately.The use of any information provided in these documents is solely at your own risk and the information provided should not to be taken as absolute.
1 Cup Creamy Peanut Butter (unsalted, no sugar, no additives)
2 Tbs Chia Seeds
1/3 Cup Maple Syrup
1 ¼ Cup Organic Soy Milk or Coconut Milk
1/3 Cup Coconut Cream
¼ Cup Coconut Oil (just melted/not burning hot)
Chocolate Almond Pie Crust:
2 Cups Almond Flour
¼ Cup Unsweetened Cacao Powder
¼ Cup Coconut Oil (melted)
¼ Cup Maple Syrup
1 tsp Pure Vanilla Extract
Chocolate drizzle:
Hu chocolate baking gems (1 cup, melted in saucepan)
INSTRUCTIONS:
Crust: Preheat oven to 350. Bake piecrust only (not the whole pie) for 15 minutes.
Baking is optional/keep crust raw if you prefer!
Mix all ingredients of crust ingredients into a bowl. Mix well!
Grease your pie baking pan/plate with coconut oil
Spread ingredients into a pie baking dish evenly.
Pie Filling: In a Blender:
Place all pie filling ingredients in blender. Blend on high until it forms a thick sticky paste. If its too thick, add a splash of milk (up to ¼ cup). If it’s too soupy, don’t worry!
If you baked your crust first, let it cool to room temperature before adding in the pie filling.
Once you have added your pie filling, drizzle the melted Hu Chocolate chips/gems over your pie.
Freeze entire pie for 1-2 hours (just until it does not jiggle). Then keep refrigerated.
These are organic, dairy-free, grain-free, refined-sugar-free treats! Enjoy!
Bake: 350 degrees x 10 minutes
Use large cookie sheet with parchment paper (non-bleached).
Ingredients:
2 Large Eggs
½ Tbs of 100% Vanilla Extract
1 Cup Almond Flour (pack down when measuring)
¾ Cup Coconut Sugar
½ tsp of Himalayan Pink Salt
½ tsp of Baking Soda
½ Cup of Crunchy or Smooth Peanut Butter (make sure PB is not dry)
½ Cup of Cashew Butter
1 Cup of Evolved or Hu Chocolate Chips
Hu Chocolate Gems, you’ll add 1 on top of each cookie! (optional)
Directions:
Whisk the Eggs and Vanilla Extract well.
Add Coconut Sugar & Almond Flour.
Add Baking Soda & Salt.
Add Peanut & Cashew Butter.
Mix well, then fold in the chocolate chips.
Use a Tablespoon to scoop out each cookie and space evenly on cookie sheet (they expand quite a bit/makes 20 cookies).
Add one Hu Chocolate Gem to the middle of each cookie, press into middle (optional).
Note:The brands of butters & chocolate chips/gems I have pictured below seem to be the best texture & taste. Also, I love that they are organic with simple ingredients. Highly recommend! I’ve tried other brands, and it doesn’t come out quite the same. Still awesome, but found this combo is the bomb! If you can’t find such brands at your local grocery store, natural food store, or Whole Foods store…Amazon it!Update: Evolved Chocolate Chips seems to be on backorder a lot, now Hu makes chocolate chips and they are just as amazing!
1-1.5 pounds Ground Bison Burger (or substitute w/venison burger or extra firm Tofu)
1 can (14oz) Black Lentils (drained/lightly rinsed)
1 can (14oz) Kidney Beans (drained)
1 can (14oz) Black Beans (drained)
4 cups/20oz Cubed Butternut Squash or Sweet Potatoes
1 (28 ounce) can No-Salt-Added Crushed Tomatoes
6 oz of Tomato Paste
2 cups Filtered Water
1 Green Pepper Diced
1 Yellow Onion Diced (large or two small onions)
2 Green Onions (chopped)
Spices:
1 TBSP of Date Powder
1 TBSP Cumin Powder
1 TBSP Garlic Powder (or fresh)
3 TBSP Chili Powder
1 tsp Himalayan Salt
½ tsp Cinnamon Powder
½ tsp Cayenne Pepper (+/-)
¼ tsp Black Pepper
Liquid Aminos for Seasoning the Venison (lightly sprinkled over the meat)
Directions:
Add all ingredients and spices together in crockpot (mix well).
Sauté Bison burger (venison or tofu), break it up into small pieces, add a light sprinkle laying across the meat with liquid aminos and a nice layer of garlic powder. Cook until it is no longer pink (medium-high heat/about 5-6 mins). Once cooked, add the rest of the ingredients in the crockpot. Mix well! Note – tofu just enough to heat it for the spices to mix and mingle into the tofu.
Cooking Duration:
Set for High x 4 hours or Low for 8 hours. For the best results, try mixing the ingredients half-way through. Be careful, very hot!
Optional: Serve w/Sourdough Toast, Avocado Slices and Garlic Hummus as a yummy alternative to sour cream! This is also delicious served over Brown Rice Pastas or fresh Veggies! Enjoy!
Note: Check out Shaw’s ‘Organic’ brand – affordable and their cans come BPA free, most without added sugar or salt.
Also, can find Venison or Bison Burger at most grocery stores.
A lot of granola and granola bars may have unhealthy sugars and oils. If you can’t find one that meets healthy standards, here is a recipe I pulled from the Forks Over Knives Cookbook! You could certainly use this as a “base” and add anything else you may desire. Examples may include adding: pumpkin seeds, ground flaxseed, walnuts, dried mango, dried coconut, dried cranberry, etc.
Makes Sixteen ½-Cup Servings
• 8 Cups Rolled Oats
• 1 ½ Cups of Pitted and Chopped Dates (Medjool dates are so yummy-FYI)
• Zest of 2 oranges
• 1 tsp of ground Cinnamon
• 1 tsp of pure Vanilla extract
• ½ tsp of Himalayan Pink Salt or to taste
Preheat oven to 275 F
• Add the oats to a large mixing bowl and set aside. Line two 13×18 inch baking pans with parchment paper.
• Place the dates in a medium saucepan with 2 Cups of water, bring to a boil, and cook over medium heat for about 10 minutes. Add more water if needed to keep the dates from sticking to the pan. Remove from the heat, add the mixture to a blender with the orange zest, cinnamon, vanilla and salt and process until smooth and creamy.
• Add the date mixture to the oats and mix well. Divide the granola between the two prepared pans and spread it evenly in the pans.
• Bake for 40-50minutes, stirring every 10 minutes, until the granola is crispy.
• Remove from the oven and let cool before storing in an airtight container (the cereal will get even crispier as it cools).
My Pre-Workout recipe that is super easy to make, and easy to take on the go!
I also share some fun facts about why I chose the specific nutrient dense ingredients to fuel the body along with discussing a nutrient we should try to consume daily! Some consumed by Aztec warriors and ingredients used referred to a 10,000-year-old-Redbull. Plus, you’ll learn some random stuff like Chia is the ancient Mayan word for “strength”. You’ll see.
Plus, they can be turned into a healthy type of dessert with one tip!
I hope you enjoy!
Ingredients:
10 Medjool Dates (pitted)
1 Cup of Raw Pecan Halves (sometimes I’ll mix in Walnuts)
2 Tbs of Blackstrap Molasses, not sulphured
1 Tbs of Roasted Peanut Butter or Nut Butter of Choice
1 tsp of Ginger Powder
¼ tsp of Cinnamon Powder
2 Tbs of Chia Seeds + 1/4 Cup of Water
1 Tbs of Ground Flaxseed + 2 Tbs of Water
1 Cup of Sprouted Rolled Oats
Directions:
Mix Chia Seeds, Ground Flaxseeds, Water, Molasses, and Spices into a small bowl and let sit for 5 Minutes.
Take all ingredients and place into a food processor and blend!
Scoop out the desired size onto parchment paper (if scooped out with a Tablespoon, makes about 25 energy balls).
Can eat immediately, but better chilled!
Side Notes:
Can keep in the refrigerator for 1 week.
If I use Peanut Butter, I ensure to find brands that encompass ingredients of unsalted roasted organic peanuts with no additives, such as no added oils, sugars, etc. Almond Butter, I ensure the ingredients are from raw organic almonds, no additives as well!
For a healthy dessert alternative- dip energy balls into melted vegan chocolate (cacao not cocoa) and sprinkle with coconut flakes!
Chill and enjoy this fiber packed snack!
Why did AJ choose these ingredients?
Blackstrap Molasses- Is highly nutritious, rich in iron, potassium, calcium, selenium, copper, manganese, and B6. B6 naturally occurring is helpful to raise serotonin levels in our brain to help with lifting fatigue, mood, and decrease pain.
Chia Seeds- Chia is the ancient Mayan word for “strength”! This powerful seed is great for energy along with encompassing some of the richest plant-based omega-3 (healthy fats). They are also packed full of antioxidants, minerals, vitamins, dietary fiber, and are a complete source of protein. Chia seeds are excellent for boosting energy and supporting exercise performance! In the book “Born to Run” the author talks about a Northwest Mexican tribe (Tarahumara Indians) as super athletes, who maybe some of the world’s greatest long-distance runners who literally run hundreds of miles at a time “for fun”. It was their diet that they were interested in to understand what fueled them. Come to find out, one of the things that they consumed before running is a drink called “iskiate”, in which the author referred to it as the “10,000-year-old-Redbull”. It included- water, chia seeds, and lemon.
Ground Flaxseed- Superfood it is! Its potency is helpful in reducing cholesterol, reducing sugar cravings, improving digestion, clearer skin, helping with balancing hormone and much more! Flaxseed may be one of the oldest cultivated crops known to man, even consumed by Aztec warriors. Some Nutrition Experts and Cardiologist are recommending 1-2 Tbs every single day!
Ginger- Contains quite an array of important vitamins and minerals, antioxidants, anti-inflammatory properties. Ginger can assist with digestion, nausea, menstrual cramps, joint and muscle pain along with boosting your immunity to fight off infections.
Sprouted Oats- Sprouted oats are high in fiber and a good source of plant-based protein and complex carbohydrates! Sprouted grains in general, tend to carry healthier benefits due to lower phytic acid (mineral blocker).
Medjool Dates- Packed full of vitamins, minerals, and fiber. This sweet fruit of the date palm tree makes for a great natural sweetener. These dates are commonly consumed in the Mediterranean diet. The sugar is easily processed by the body and readily available for energy. In some parts of the world, these dates are recognized as the afternoon “pick-me-up”. They are also rich in calcium and phosphorus. Only 1-2 a day for that energy burst!
There is a nutrient that over 95% of Americans are deficient in- This nutrient is essential for a healthy diet, key in toxin removal, bad cholesterol removal, lowering the risks of heart disease, diabetes, weight management, and some cancers. This nutrient is fiber.
“This deficit is stunning in that dietary fiber has been protectively associated in population studies with the risk of diabetes, metabolic syndrome, cardiovascular disease, obesity, and various cancers as well as high cholesterol, blood pressure, and blood sugars. Therefore, it is not surprising that fiber is listed as a nutrient of concern reported by the Dietary Guidelines Advisory Committee. Protein is not.”
New to High Fiber? If one is not used to having a high fiber meal and/or snack- the body needs to adjust. You may experience bloating, cramping, excess flatulence, and irregular stools until the body becomes appropriately adjusted. It’s worth the adjustment for our health! Be patient with it.
Other Ingredients within this recipe: Walnuts, Pecans, Cinnamon and sometimes Peanut Butter and/or Almond butter is mixed in! All have their benefits as well!
Thank you for reading and hopefully tasting!
~A.J. Anna-Jane Macomber- CPT, CSCT, CHN, CSN
Good energy and good health to you! Stay cool, don’t forget to breathe, love yourself, move that body, and eat well!
Switchel aka the Haymaker’s Punch from over 100 years ago to help farmers stay hydrated and maintain their electrolytes. It’s delicious too! The first four ingredients – apple cider vinegar, maple syrup, sea salt, and a 1-inch piece of ginger root (or powder) is part of the original switchel recipe. Optional – adding Organic 100% grape juice to it tastes like grape Gatorade!
Fueling our body with clean ingredients will help our human engines in the most optimal way. Most common commercialized sports drinks contain processed sugars, artificial flavors, and ingredients in which we should try to avoid as they can hinder our overall health.
Below is a recipe from the No Meat Athlete Cookbook with my added commentary!
Grape Switchel Recipe Nutrition Information Serving size: 5 cups Calories: 251 Fat: 0 g Carbohydrates: 66 g Sodium: 609 mg Fiber: 0 g Protein: 1 g
Ingredients: • 2 tablespoons apple cider vinegar (helps with stomach upset and nausea) • 2 tablespoons maple syrup (contains magnesium and potassium) • 4 cups (960 ml) filtered water • ¼ teaspoon of sea salt • 1 cup grape juice (use organic if possible)
Side notes from AJ: Even though this recipe does not include ginger, I highly recommend keeping the ginger in this recipe. Ginger has a powerful natural anti-inflammatory component along with carrying antioxidants. Ginger encompasses the presence of oil called gingerol which is excellent for digestion, nausea, and boosting immunity. Ginger can also assist with muscle recovery! More on that at another time!
Instructions: • Shake. Refrigerate overnight to allow the flavors to join. • Store in a Glass Container, never plastic (large mason jars are an easy option). • From the cookbook- Another option is to mix everything but the water together and freeze in ice-cube trays, then portion them out into your hydration pack or bottles.
Enjoy! Note: It is important to rinse your teeth after. Also using a straw can help keep the acidity off the teeth.
Looking for a natural energy drink to include in your day or before a workout to increase athletic performance? Read on …
Drinking organic beetroot juice 1⁄2 cup (more is not better) about 2-3 hours before a workout has shown to assist with increased performance (additional tasty recipe below). With anecdotal evidence and supporting evidence that oxygenating our blood with vegetables such as beets do not only increase our athletic performance but may assist with decreasing our blood pressure, help circulation, boost energy, increase sexual function, increase oxygen to our brain for cognitive health, and much more.
Nitrates in veggies such as beets, spinach, garlic, arugula, celery, radishes, kale, etc. metabolize in the blood and tissue to form nitric oxide aka “NO”. Nitric oxide seems to be a key player in our whole central nervous system. “Potentially, there could be additional benefits for athletes as it may help to increase oxygen in contracting muscles, decrease (ATP) adenosine triphosphate cost during exercise, increase tolerance to long-term high-intensity exercise, and time to exhaustion.”
Beetroot juice, garlic, spinach, and other foods high in nitrates help blood flow by dilating blood vessels along with having a natural ergogenic aid for athletes. This makes it easier for blood to move throughout the vessels of the body so that the heart does not have to pump as hard. Ironically, when we consume just one meal rich in saturated fats and oils such as from a Sausage-Egg McMuffin, our arteries have an immediate elevation in inflammation and within a few hours our arteries become virtually paralyzed and cuts down their ability to open. This makes it harder for our circulatory system to function optimally and likely you will feel sluggish. The body actually will release less nitric oxide.
By including foods that form into nitric oxide, it acts as an anti-inflammatory, antioxidant, and where it naturally works as a vasodilator (opens those pipes throughout the body) it can assist with increase sexual function/arousal in both men & women. Think about how Viagra works (through nitric oxide pathways). Ladies, nitric oxide helps us too. Interestingly enough, Viagra was originally designed for a heart medication, but they found, well you know the rest… Any who, this molecule “NO”, you could literally do a deep dive study on. There is so much neat info on it. For example, NO can help regulate enzymes to assist with digestion. Even some Statins I understand can upregulate an enzyme that boosts nitric oxide. Even think about what nitroglycerin converts to…
Nitric oxide is important in more ways than one! In the medical world, and naturally! Okay, okay… I digress… Our arteries need all the veggies folks! What is good for our brain, is good for our heart, our muscles, reproductive organs, and more! So, fuel the body well with those veggies! #eattherainbow
Tip – You’ve probably heard me say “take some conscious big, long breaths in through the nose and out through the mouth”. Our nose makes NO (our mouth does not), so when we breathe deeply in through our nose – the NO helps to dilate our bronchioles (our airways) to help get more oxygen into your lungs! P.S. The father of nitric oxide is Dr. Louis Ignarro. Look him up, absolutely outstanding!
Disclaimer: This information is for general wellness and general nutrition-related information/education which is not a substitute for medical care. One should speak to their medical provider before starting or continuing any dietary changes to ensure one’s safety. Remember to listen to your body. Individual needs vary.
Iskiate (IS-kee-ah-tay) or as we call it here Chia Fresca
If you need a pick-me-up, read on about the magic of Chia seeds!
Chia Seeds– Chia is the ancient Mayan word for “strength”! This powerful seed is great for energy along with encompassing some of the richest plant-based omegas (healthy fats). They are also packed full of antioxidants, minerals, vitamins, dietary fiber, and are a complete source of protein. Chia seeds are excellent for boosting energy and supporting exercise performance! In the book “Born to Run” the author talks about a Northwest Mexican tribe (Tarahumara Indians) as super athletes, who may be some of the world’s greatest long-distance runners who literally run hundreds of miles at a time “for fun”. It was their diet that they were interested in to understand what fueled them. Come to find out, one of the things that they consumed before running is a drink called “iskiate”, in which the author referred to as the “10,000-year-old-Redbull”. It included- water, chia seeds, and lemon or lime. These days it’s also often known as Chia Fresca.
Ingredients:
10-12 oz of water
1-2 Tbsp dry chia seeds
A few teaspoons of freshly squeezed lemon or lime juice
Raw honey or maple syrup (optional)
Stir the chia seeds into the water; let them sit for about five minutes. The more it sits, the more gel-like the seeds and water become. If you don’t like the gel-like texture, you can hide these ingredients easily into a strawberry smoothie, etc.! P.S. I always drink with a straw to help keep the acidity off my teeth and gums. I usually start my morning off with this even before coffee and/or tea. You may find you may not need coffee or tea… how dare I say that, lol!
Fueling our body with natural ingredients will help our human engines in the most optimal way. Most common commercialized energy drinks contain processed sugars, artificial flavors, and ingredients which we should try to avoid as they can hinder our overall health.
For example: Celsius I think is the new craze for an energy drink, as it states that it is “packed with 7 essential vitamins, no high fructose corn syrup, no aspartame, no preservatives, and/or no artificial colors or flavors”. That is a great start, but they still managed to keep sucralose in there as their non-sugar sweetener. A new study published in the JAMA (one of the largest to-date to examine how the brain responds to sucralose) … which is an artificial sweetener found in Splenda, by the way … “Sucralose was found to increase activity in the regions of the brain responsible for food cravings and there was an overall decrease in the hormones that help the body feel full”. In general, artificial sweeteners were first used as insecticides and most metabolism to formaldehyde in our body. Not only that, but it can also trick our body’s response and may increase our insulin by 20%. They may also increase issues with migraines, fibromyalgia, ulcerative colitis, and more… Just a heads up!
*I also have a sports electrolyte drink that I’ll share some time for those hot long days!
A chocolate alternative for those prone to Acne, Migraines, and Digestive Issues…
I am obsessed with this hot creamy chocolate-y tasting hello to my soul delectable drink.
Well at least to my taste buds, may not be for everyone! LOL
I have been playing around with a recipe to get a healthier-type version of hot cocoa but without some of the ingredients that bother me. This is not actually chocolate at all! This recipe is made with Carob!Carob is a bean from the legume family, yes beans!The Carob evergreen tree is native to the Mediterranean region and the Middle East. Stay with me, don’t knock it until you try it. LOL!! Seriously!!! And there are some health benefits!
Why would I do that? For me personally, I’m prone to acne breakouts and have found that even dairy-free, cane-sugar free chocolate still breaks me out! So….. I have found my alternative so I can still enjoy some of my favorite treats with ingredients that will work for me!
Carob may also be a good alternative for those that have digestive issues or have been told to steer away from chocolate due to the caffeine and/or tyramine, a compound found in chocolate that can trigger migraines!
You can use carob powder and carob chips the same way as you would chocolate in almost all recipes!
Carob is:
Caffeine-free
Tyramine-free (a compound found in chocolate that can trigger migraines)
High fiber
Contains Antioxidants
Gluten-free
Naturally sweet, not bitter in which can satisfy one’s sugar cravings naturally.
A delectable way to still enjoy one’s favorite sweet treats with fewer calories, fat, and sugar.
Random fact: If you happen to drop a piece on the floor and your dog comes rushing over like a vacuum cleaner – according to the ASPCA, it is non-toxic to dogs and cats.
Recipe: Place all ingredients in a pot over med-high heat, whisk all together. Whisk frequently until you have it to the warm/hot temperature you wish. Enjoy! This serving will fill a large mug or two small mugs.
· 1 heaping TBS Organic Carob Powder (found on Amazon and sometimes Natural Food stores)
· 1 TBS Organic Maine Maple Syrup
· 1 ¾ Cup Organic Chobani Extra Creamy Oat Milk (found at Hannafords/Shaws)
· 1 Dash Organic Cayenne Pepper (I know, but it gives it that chocolate burn) trust me! LOL
· 2 Dashes Organic Cinnamon
Optional: Top off with Coconut Whipped Cream and Cinnamon sprinkles!
Bring a pot of lightly salted water to a boil. Add potatoes, ensuring enough water to cover potatoes and cook until tender, about 15 minutes.
Drain, and Mash.
Add Oat or Flaxseed Milk to potatoes (usually no more than a 1/2- 1 Cup depending on the desired consistency of your liking).
Add Garlic Powder, Himalayan Salt, and Black Pepper as needed. Certainly, lightly on salt.
Sprinkle finished mashed potatoes with Parsley.
Sautee in a separate pan Mushrooms and Onion with desired spices of choice. Once cooked, add in 1-2 Cans of Organic Black Lentils (drained). Add Organic Corn if desired.
Mix and use mushrooms, onions, lentils, and corn mix for Potato topping.
Amounts vary, depending on how much, there is no wrong way of doing it. Just play around with your desired amounts.
Side notes from AJ: Even though this recipe does not include ginger, I highly recommend keeping the ginger in this recipe. Ginger has a powerful natural anti-inflammatory component along with carrying antioxidants. Ginger encompasses the presence of oil called gingerol which is excellent for digestion, nausea, and boosting immunity. Ginger can also assist with muscle recovery! More on that at another time!
here is a recipe with the how to’s- 
Looking for a natural energy drink to include in your day or before a workout to increase athletic performance? Read on 
…
