Is Coconut water for you?

You see it everywhere these days. Coconut water is heavily advertised as a superfood with lots of health benefits, but is it something you should be drinking?

The answer depends on what you are doing as far as physical activity, and what else you are drinking throughout the day, along with how much of it you are drinking. Not an easy answer, right?

Let's start with the basics. 

An average serving of plain coconut water has approximately 50 calories, 0 fat, 50 mg of sodium, 480 mg potassium, 11g carbs, 11g natural sugars and 0 g of protein. 

According to WebMd, a serving of coconut water has more potassium than FOUR bananas. It's an easily digested carb in the form of natural sugars and electrolytes. Coconut water has less sugar than sports drinks and may be better at replacing lost fluids than a sports drink or water. But, that depends on your level of activity. If you are not an athlete or runner and do not workout on a regular basis, then there is probably too many natural sugars and calories for it to provide any benefit to you. If you are a distance runner, or engage in any physical activity that lasts an hour or more, coconut water can supply you with needed electrolytes, but is lacking in carbs and sodium. Coconut water, alone, will not reverse dehydration for this reason.
So, what's the answer for real food, or Paleo athletes and runners? Take 12 ounces of plain coconut water, add in your favorite fruit purée and a dash of salt, and you've got your own homemade sports drink that meets all the requirements that your body needs. For more information on that, and my own recipe check out this previous blog post. 

With all of that being said, if you don't drink any soft drinks, juices, sports drinks, an occasional coconut water is not going to hurt you. I drink water all day long, but I love to have an ice cold coconut water post workout or post run.
The taste has grown on me. When I first tried it, I was NOT a big fan. I only liked it with pineapple purée. Apparently it's an acquired taste (like coffee??!) and I now really enjoy it plain. My favorite brands are VitaCoco and the Whole Foods 365 brand, due to the flavor. When searching for a coconut water, make sure the only ingredient is Coconut water. There are a few brands out there that add some fruit, either as a purée or natural, "no sugar added" fruit juice. Those are ok for making your sports drink. Amy & Brian makes a Coconut juice with lime that is just coconut water and lime juice. It is AMAZING! I grab one from the cold cooler at Whole Foods every time I go! 

Last note: do not confuse coconut water with coconut milk. Coconut water is the liquid within a coconut. Coconut milk is made from the strained puree of coconut meat.  There is a BIG difference!

Note: This article is for informational purposes only, and not a substitute for medical advise.  Please consult with a doctor if you have any medical concerns.

Running on Real Food

Just over two years ago is when I started my clean eating journey. It's also around this same time that I wanted to increase my running distance. As I started researching the many running fuel options, I came to a conclusion. There's just not much to choose from in prepackaged fitness food or drink that meet my clean eating criteria. I've ended up settling for Honey Stingers gummy chews for all three of my distance races. They are organic, and at least minimal ingredients, most of which are recognizable.

Now, I'm starting to prepare for my first ultra race, and I really want to train for and run it as close to Paleo as I possibly can. Training starts in a little over a month, so I'm getting my plan together now.

I want to share my list of foods that I will use to train for the 50K race.
(You can see my distance running recommendations here, if you want more information on what I use and when.)

Protein for mid long run and post run recovery:

Epic bars and bites

Paleo Life bars

(If you missed my reviews on these 2 great products, you can find them here and here.) 

Fluids

Homemade sports drink. Coconut water, salt, and fruit purée. (My own recipe!)

Carbohydrates/Sugars

Dried mango

Freeze dried bananas 

Puréed high glycemic fruits (baby food punches are easy to carry)

Bananas

Pre cut "cutie" oranges

Pitted dates

Almond butter and honey (Justin's brand makes small individual pouches)

Lara Bars

Bearded Brother bars

Homemade energy bites made with maple syrup of honey, nut butters, cocoa, dried fruits, and seeds.

Once I sat down and put this list together, I realized it was not going to be as hard as I once thought. So, for the next few weeks I will dream of cooler temps, and start working on a plan on how to carry this stuff on me, efficiently. Stay tuned!! 

Epic Bar Prize Pack Giveaway!

Want a chance to try these awesome bars out! Follow the directions below!

a Rafflecopter giveaway

Epic Bar review! A truly EPIC product!

I'm always on the look out for real food products that I can incorporate into my training. When I discovered that Epic Bar fits the definition of real food AND Paleo products, I was every excited for the opportunity to try them. 
Epic Bars was founded by runners. Runners that live a real food lifestyle.  Need I say more? They know what we are looking for to fuel our bodies. 
Here is how Epic got started: "Preparing healthy meals at home was a breeze, however we quickly realized there was a lack of conveniently packaged nutrient dense animal protein when we traveled, exercised, and worked. So, we set out to create the world’s first 100% grass fed meat, fruit, and nut bar. We call our product EPIC because it improves the lives of animals, regenerates our bodies, and helps heal the land.  Due to an ingredient label unlike anything else, EPIC epitomizes real foods and will always be humane, pasture centered, and most importantly, delicious." Read their complete story here.  Most impressive, is that they only accept the best from their suppliers. "We set the industry standards by sourcing our meats from ranchers that we deem EPIC. We mandate proof of certifications, which validate that our animals receive the utmost humane treatment. We believe that EPIC animals should always live pasture-centered lives where turkeys forage, pigs wallow, and buffalo roam. This is the way nature intended animals to be and we see ourselves as leaders in recognizing the value of sustainable and responsible animal welfare practices."

Epic has 3 types of products. "Bars", "Bites", and "Hunt and Harvest Mixes." The "Bar" is a meat, fruit and nut bar, packed full of protein. The "Bites" are bite size, similar to jerky, but better. Add in some fruits and super seeds, and you have the perfect snack. The "Hunt and Harvest Mixes" are the perfect combination of grass fed jerky, seeds, nuts, and berries.  Check out the full product line here. 

Over the last couple of weeks, I have sampled several of their products and flavors. Here are my observations:

• Texture: Don't let the word jerky fool you. Each one of these products, whether Bar or Bites, is very tender. Almost melt in your mouth tender. It may be similar to jerky, but without the jerky chew to it. This makes it the perfect mid run snack, since you won't be trying to chew it up over the next 10 miles. 
• Flavor: I haven't met an Epic flavor I didn't like. Some of the flavor combinations will give you pause. But, trust me, you need to try them. Bison Bacon Cranberry bar- the perfect combination of sweet and bacon salty. Yes, it sounds odd. Yes, it tastes awesome!! Chicken Sriracha bar- just enough spicy kick, without being too spicy (This one will be nice for winter Ultra training!)  Uncured Bacon bites: it's bacon. Everyone loves bacon! This one is getting added to my mid long run snack list. Protein and salt are two things I need during long runs. These are so tender, easy to chew, and portable with the bite size pieces. Chicken Currant Sesame BBQ bites- I'll be honest. I never had currents before I tried these, so I wasn't sure what to expect. They ended up being my favorite! My taste buds really enjoyed the combination of sweet, salty, and a tiny bit of spice. Beef Apple Bacon Bar- This was another delicious combination! Check out all the flavor offerings here. 
• Fullness factor: Each of the bars kept me full for a good while. I used them as a post long run refuel, and paired it with some fruit to make it a meal since we were heading off to church soon after my runs. I was plenty satisfied, and did not get my normal "must.eat.all.the.food" feeling, like I typically do. The bites were not as filling, but perfect for a snack. When you compare the protein between the bars and the bites, in most cases, the bars do pack more protein. Protein usually indicates how full I will feel after eating, so this was consistent for me. 
• Ingredients: It is so hard to find products out there that advertise as primal or Paleo, that ARE actually 100% Primal or Paleo. You won't be disappointed with Epic. Every ingredient is real food. You won't question what any ingredient is. 
• Price: When you are talking about quality grass fed meats, and organic ingredients, you expect to pay more. But, Epic Bars are actually very competitively priced. A box of bars runs about $30 for 12 bars. That's only $2.50 a bar! Bites are currently on sale for $50 for a box of 8 bags. Each bag is 2.5 servings. Again, you are looking at $2.50 per serving, or $6.25 per bag. 
• Availability: You don't have to order online. There are quite a few stores that carry Epic products. I have seen them at our local Earth Fare and Whole Foods.  You can also find them on Amazon.
• Allergens: Epic products are Soy and Gluten free. They do use tree nuts in some of their products. 

Chicken with Currant & Sesame BBQ Bites

Epic Bars are going to be a regular in our house. Not just for when I'm running, but when I'm on the run. Traveling, running errands, or just a day at the part with the kids. It's great to have a healthy, real food, convenience food that I can feel good about for the entire family.

Stay tuned for an "Epic Giveaway!"

Note: I was given this product in exchange for a review. This review is my own personal opinion of the product. I was not required to give a particular opinion on it. Please use any product I review at your own risk, and consult a medical professional if you have any health concerns. 

PaleoLife Bar review! Post Workout, Long Run, Refuel Ready!

You know that "hangry" feeling that hits after a long run? Must.eat.all.the.food!! It seems like I spend the entire day (and sometimes, next day) eating and eating and eating, yet never satisfied. I think this is the reason it's impossible to lose weight as a distance runner. While following a real food diet, it's even harder to find something that is quick and easy to grab after a run, with the right balance of carbs and protein to refuel our bodies.  
I was given the opportunity to try PaleoLife Bars as a post workout or post run snack. PaleoLife Foods is an ultra premium, natural, nutritional foods company that was founded on the Paleo/Primal diet belief system. This means that their bars are the highest quality, real, whole food, as close to nature, as possible. PaleoLife Foods started out designing the "ultimate post-workout recovery" and meal replacement foods for themselves, since nothing else met their high stands for Paleo-friendly, natural, and FRESH ingredients. 

Last weekend, I tried my first PaleoLife Bars. Saturday,  I was only going out for about 3.5 miles, but it was going to be lunch time, so I wanted something to eat as soon as I got done. CoCoaNut ended up being my lunch. The next day, I did a 6 mile, early morning run. As soon as I returned and cooled down, I had the Vanilla Nut flavor for breakfast. Here are my observations:

• Flavor: Sooooo Good! I would rate it 5 out of 5 stars. Some protein bars have a weird "healthy" flavor, but these taste like something homemade, and actually taste good. 

• Texture: Saturday, I carried the bar with me in my running pack. It was a little gooey, from being in the heat, but not melty or messy. These bars remind me of a thick, nut butter texture, but with some add ins. They are not too dry, either. It would be perfect as a mid-run snack, because it is not too chewy, and can easily be eaten with just a little water to wash it down. 

• Post refuel hunger rating: 5 out of 5 stars. It is the perfect balance of protein and carbs to refuel the body, and keep you satisfied. The first day, this ended up being my lunch, and I was not hungry again until time for supper. The 2nd day, after a 6 mile run, this ended up being my breakfast. Again, I was not hungry until the next meal. This is a big deal for me! No crazy binge eating all day, trying to refuel and heal my body. 

• Nutritional Stats and Ingredients: Most people who are following a Paleo or Real Food diet do not watch calories, but if you happen to, these bars are 290-340 calories each, depending on the flavor. Because they are so filling, they are great as a meal replacement, so do keep that in mind.  These are a truly Paleo food. I've seen so many products that claim to be Paleo, but have added ingredients that are not part of the Paleo food lifestyle. They do use rice protein as a source of protein, but it does follow their idea of the Paleo diet, as explained here. Other ingredients are nut butters, seeds, coconut and coconut oil, as well as cocoa and cacao nibs. For the full ingredient list, see here for CoCoaNut and here for Vanilla Nut. 

• Allergen information: As a food allergy mom, this is always a big factor for me. They do contain tree nuts, which is common with Paleo Foods. However, the allergen statement on the packaging also states that they may contain traces of Peanuts, Egg, Soy, Milk and Wheat. For this reason, I use safe practices of hand washing, after eating them, to avoid exposure to my food allergic child. 

• Price: A box of 8 bars is currently $29.48 on the PaleoLife website, and $33.48 with free Prime shipping on Amazon. This averages out to be $3.69 to $4.19. Again, looking at this as the cost of a meal replacement, it's not a bad deal. PaleoLife also offers several discount codes on their website. You can find those here.

I have to say, that I am impressed with these bars, and they will become a regular in my pantry. Not only as a post workout meal, but I can keep them in my bag for running errands, or while traveling, to always have a healthy, REAL FOOD, option on hand! To see more information about PaleoLife Foods, please see their website, Facebook page, or Amazon Store. 

Note: I was given this product in exchange for a review. This review is my own personal opinion of the product. I was not required to give a particular opinion on it. Please use any product I review at your own risk, and consult a medical professional if you have any health concerns. 

Homemade Sports Drink- Nothing artificial!! Paleo, Real Food Friendly

I think summer has hit with a vengeance all around the country. The highs in NC have been upper 90's to 100 for the last week, with no end in sight. Proper hydration is critical right now, whether you are working out, or just out in the heat all day. Even when you are out by the pool with the kids, you should make sure that you are all drinking plenty of water. But, when you are really sweating it out, you need to replenish the electrolytes, carbs, and salt your body is using up. Sports drinks are full of refined sugars and artificial ingredients, so my family avoids them. Making your own is so easy, fuels your body, and tastes great, too! Coconut water is a natural source of electrolytes and has more potassium than a banana, so it's perfect for runners! Pair it with your favorite fruit for some added sweetness and carbs, and it's perfect. If you're one of those runners that needs some extra sodium, a pinch of sea salt will do the trick.

This year, when I ran the Disney Princess Half Marathon and the Kings Mountian Marathon, I carried my Camelback hydration pack with my own homemade recipe and it fueled me perfectly for both races! It is definitely my go to fuel!

Three simple ingredients is all you need.

11 ounces of plain Coconut water

1/2 cup of your favorite fruit*

1 small pinch of salt (optional)

Put all ingredients in a blender and blend 2 to 3 minutes, until thoroughly blended.

How easy is that!?

*I like to use frozen fruit, so the drink stays cold longer in the heat. 

Some of my favorites are:

Pineapple

Mango

Strawberry

Watermelon

Combine flavored and see what you like! 

Additional tips and tricks:

Get the kids involved to teach them healthy habits, and let them come up with their own flavor concoctions!

Stick with fruits that are easy in the stomach, especially if you are going to run with it. 

If you're in a hurry, keep a few baby purée pouches of your favorite fruit on hand. Put it all in a bottle and shake it up with the coconut water to mix it.

If you have some fruit at home that you need to use, put it in the blender until it's puréed. Then put into ice cube trays and into the freezer. Once it's frozen, store it in a ziplock freezer bag until you need it. One to two fruit cubes will be perfect for 11 ounces of coconut water, depending on your tastes.

I'd love hear some of your real food sports drink ideas! Leave me a comment and let me know what works for you!