Athletes require more energy than sedentary individuals. Athletes who expel energy in thirty-second to two-minute bursts use the glycolytic system to fuel exercise – think soccer players or basketball players. This process does require glucose (i.e., simple sugars), which means it is critical for athletes to consume enough sugar before and during activity to maintain lasting energy, especially during competition.

Natural sugars (such as fructose and lactose) will break down slowly, while refined sugars will break down quickly, and dramatically increase your insulin and blood sugar levels. It’s important to understand that added sugar doesn’t necessarily mean refined sugar. The American Heart Association defines added sugar as follows:

Any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation (such as putting sugar in your coffee or adding sugar to your cereal). Added sugars (or added sweeteners) can include natural sugars such as white sugar, brown sugar and honey as well as other caloric sweeteners that are chemically manufactured (such as high fructose corn syrup).

Added sugars can be hiding in many of your common daily foods, particularly packaged foods in your pantry. Take a close look at the ingredients list of your foods to see if they have different forms of added sugars. For a complete list of different names, refer to this list.

As you tackle those holiday party invitations and the sugary temptations coming your way this month, consider bringing these two healthier treat options to your party. Both recipes have 1-2 teaspoons of agave – added, but not refined sugar. The rest of the sweetness comes from the natural sweetness of the fruits.

Pomegranate Orange Fruit Dip

Version 1: Ricotta (good protein and fat content for macros, zero sugars)

Version 2: Mascarpone (best for “sweeter” spreads)

Version 3: Greek yogurt (high protein content)

Ingredients:

• 1 cup of ricotta, mascarpone, or Greek yogurt
• 2 tbsp pomegranate seeds
• 1 tbsp orange zest
• Juice from half an orange
• 2 tsp agave nectar

Method:

1. Add all ingredients together in a small bowl.
2. Use a hand mixer to whip together ingredients. It is okay if some of the pomegranate seeds pop and add some color.
3. Serve cold next to berries or any of your favorite fruits in season.

This dish can be enjoyed for dessert as an alternative for ice cream or anything with whipped cream. You can also enjoy a small spoonful on your morning toast for a dose of protein with breakfast.

Pear Popover Tarts

Prep Time: 10 minutes

Cook time:10-12 minutes

Yield: 6

Ingredients:

Crust:

• Trader Joe’s frozen Puff Pastry Dough, thawed (optional to make your own puff pastry or pie crust)

Filling:

• 2 pears, peeled and chopped
• ¼ tsp cinnamon
• 1 tbsp coconut flour
• Juice from half a lemon
• 1 tsp agave nectar
• ½ tbsp melted ghee/clarified butter

Method:

1. Preheat oven to 375 degrees Fahrenheit. Grease a large cookie sheet or cover with parchment paper.
2. In a small bowl, mix together filling ingredients. Blend until all pears are coated.
3. Cut 6 2×2” squares of puff pastry. Lightly brush both sides of each pastry square with ghee and place on cookie sheet with 2 inches between squares.
4. Place about a tablespoon of the filling in the center of each square. Use fingers to pinch corners of pastry square together to make a small cup for the filling. You can also make a triangle fold over with the pastry. Leave some air pockets to release steam if this is the case.
5. Bake in the oven for 10-12 minutes or until pastry is golden brown.
6. Serve warm or at room temperature.

The above recipes will allow for a guilt-free dessert with only a few teaspoons of added sugar and no refined sugar. Smaller pastries encourage moderation with desserts and less stress about cutting an even slice for everyone at the table. Have a happy holiday season, and enjoy those sweets in moderation!

You’ll Also Enjoy:

• 7 Tips for Busting Sugar Cravings During the Holidays
• How to Stay Healthy and Lean During the Holidays
• 7 Healthy (And Delicious) Holiday Recipes
• New on Breaking Muscle Right Now

Teaser photo and photo 1 courtesy of Shutterstock.

Photos 2 and 3 courtesy of Kristina Goldman.

The post Holiday Recipes to Satisfy the Athlete’s Sweet Tooth appeared first on Breaking Muscle.

But once I realized that paleo is a lifestyle based around a larger movement, my view of food and life became significantly easier to transition, with thoughts of restriction never coming into play.

Rice Pudding Nostalgia

In the beginning, I often focused on making paleo-appropriate substitutes for my favorite foods: breads, pasta, and cookies. I still do miss a few things, and many are based around the memories tied to them. One is my grandmother’s raisin rice pudding. Every time she knew I was visiting, she would make one bowl for me to eat with her and one to take home.

Recently, while playing in the kitchen, I was able to recreate the memory of Grandmom’s rice pudding, using a paleo-perfect recipe with chia seeds. The memories were also included for free.

LEARN MORE: Chia Seed – The Muhammad Ali of Nutrition

The Power of Chia Seeds

Chia seeds are an athlete’s dream and a paleothic eater’s nirvana. They are gluten-free, low-calorie, nutrient-dense, and loaded with omega-3, fiber, and protein. Not to mention, they are also a strong antioxidant that supports bone health.

“[Chia seeds] are often used as an alternative to carb loading in the athletic community and touted in studies as aiding athletic performance.”

Many studies claim that chia seeds promote a feeling of fullness after eating, which helps to promote weight loss. The seeds are known to absorb water and expand in the stomach to promote the feeling of being full. They are also used as an alternative to carb loading in the athletic community and touted in studies as aiding athletic performance.

From a food is medicine perspective and so much more, this little seed is cause for celebration. Celebrate the Halloween season and enjoy making healthy memories with these chia seed pudding recipes!

Pumpkin Chia Seed Pudding

Set time: 2 hours

Ingredients: 

• ½ cup organic chia seeds
• ½ cup 100% coconut water
• 1 can full fat organic coconut milk
• ¼ cup +1 Tablespoon coconut flakes
• ¼ cup organic pumpkin puree
• 1 Tablespoon honey
• 1 Tablespoon cinnamon

Method:

1. Put all the ingredients – except the pumpkin and tablespoon of coconut flakes – into a 24oz Mason jar. Secure the lid and shake, rattle, and roll.
2. Open the jar and use a spoon to break up any clumps of chia seeds that may have formed.
3. Return the lid and give it another shake, rattle, and roll.
4. Place in the refrigerator for at least two hours. The longer, the better, with overnight being ideal.
5. When ready to serve, add the pumpkin and some coconut flakes on top for a nutrient-dense bowl of deliciousness!

Variation 1: Grandmom’s Chia Raisin Coconut Pudding

Substitute raisins for the pumpkin and add a teaspoon each of vanilla, honey, and cinnamon for a paleo-perfect Grandmom’s raisin pudding. Add raisin for garnish if you like, with a sprinkle of cinnamon.

Variation 2: Chocolate Coconut Pudding

For the chocolate lover in all of us, exchange the cinnamon for 100% organic cacao powder and add some 100% dark chocolate chips. Sprinkle the chocolate chips and powder on top, then serve.

References:

1. T. G. Illian, J. C. Casey, & P. A. Bishop, “Omega 3 Chia Seed Loading as a Means of Carbohydrate Loading,” Journal of Strength and Conditioning Research, 25 (1) 61-65.

Photo 1 courtesy of Shutterstock.

Photo 2 courtesy of V Capaldi.

The post 3 Delicious Holiday Chia Seed Puddings (Recipe) appeared first on Breaking Muscle.