**Editor’s Note: In a previous post, the various benefits of adding mushrooms to your diet was discussed. Find more here about what mushrooms can do for your immune, digestive, and cognitive function.**
Prep Time – 10 minutes. Cook Time – 25 minutes. Total Time – 35 minutes.
Vegetarian dish. Makes 6 servings.
- 1 lb Mushrooms
- 3 tbsp choice of Parsley or Chives, chopped.
- 2 Shallots, roughly diced
- 6 cups Bone broth
- 1 ½ cup Arborio rice
- Black pepper to taste
- ½ tsp Salt
- ½ cup dry white wine
- 4 tbsp Kerrygold Butter
- Parmesan cheese to taste
- 1 tbsp Kasandrinos Extra Virgin Olive Oil
- In a saucepan, warm the broth over medium heat.
- Heat a large cast-iron or non-stick skillet to high heat. Add mushrooms to dry skillet and stir as the mushrooms release their juices. Turn heat to medium-high and continue to stir until juice starts to be absorbed and mushrooms are browned.
- Sprinkle with a dash of salt and continue cooking until the rest of the liquid is absorbed, about 1 minute. Remove mushrooms and set aside.
- Reduce heat to medium and add 1 tablespoon olive oil.
- Stir in the shallots. Cook about 1 minute or until shallots begin to soften. Add rice, stirring to coat with oil, about 2 minutes.
- Pour in the wine, stirring constantly until the wine is fully absorbed.
- Return heat to medium-high and using a mug or measuring cup add between ½-3/4 cup broth to the rice (I added ¾ cup), and stir until the broth is absorbed. Continue adding the hot broth one scoopful at a time, stirring continuously, making sure the liquid becomes absorbed before adding more broth. When you’ve got almost all the broth added, begin turning the heat down to medium if necessary. After about 20 minutes or so, the rice will be al dente.
- Turn off the heat and stir in the mushrooms. Season with salt and pepper. (At this point, if you want a vegan meal, this is done and perfectly tasty.)
- Add the butter, parsley or chives and parmesan.
By Jesse Rodriguez
Jesse’s focus and emphasis is on Sports Nutrition. He holds a bachelor’s degree in Nutritional Science with the addition of a CSCS certification from the NSCA. Jesse swam for the El Salvador National Team and competed at the international level. Jesse has worked at USC with the Strength and Conditioning program and UCLA as the lead intern for Sports Nutrition. He is currently a dietetic intern to complete requirements for the Registered Dietitian exam and obtain his professional license. During his free time, Jesse continues to strength train, Olympic lift, and stay up-to-date on the latest nutrition trends. Lastly, Jesse is a member of the Academy of Nutrition & Dietetics, National Strength and Conditioning Association, and Collegiate & Professional Sports Dietitians Association.
By Jesse Rodriguez
An apple a day keeps the doctor away right? Not quite since dietary guidelines recommended us to consume ~3-5 servings of fruits and vegetables a day. Vegetables, specifically, are overlooked but they shouldn’t as they are superfoods. Mom was right when nagging us about eating our veggies at the dinner table.
Vitamins are our main focus here and how it can help performance. There are two types of vitamins:
- Water soluble – Vitamins B and C
- Fat soluble – Vitamin A, D, E, and K
*Vitamins A, C, and E have antioxidant effects
The difference between the two are the elements of metabolism. Some water-soluble vitamins require digestion while some don’t, however, they are all absorbed in the small intestine then transported through the blood to their target areas. Similarly, some fat-soluble vitamins require digestion while some don’t. In order to get absorbed, it must be incorporated into a micelle with the help of bile. The micelle then gets absorbed into the intestinal cells by passive diffusion in the small intestine. Those with diseases or complications may have trouble absorbing vitamins or producing the necessary enzymes for metabolism.
Vitamins help performance in many ways such as serving as antioxidants to reduce inflammation or working with minerals such as calcium to promote bone strength. Furthermore, some fruits can serve as a pre-workout packed with carbohydrates with a low glycemic index providing a steady dose of carbs throughout the workout. Additionally, fruits contain fructose, a simple sugar, that is digested quickly aiding in glycogen replenishment. Because vitamins have various benefits, I will cover only a handful of fruits and vegetables that can help your health and performance.
- Fish, Beef, Yogurt, Milk, Chicken – Vitamin B12
- Helps formation of red blood cells
- Maintain brain function
- Create and breakdown protein and fat
- Pears – Vitamins C, K, B3, B6, B9
- Increase energy levels
- Aids in digestion
- Decrease blood pressure
- Cucumbers – Vitamins C, K, B1, B7
- Aids in protection of brain
- Increase digestive health
- Decreases stress
- Freshens your breath!
- Milk, Eggs, – Vitamin D
- Increase bone strength
- May increase musculoskeletal health
- May improve muscle efficiency
- Oranges, Carrots, Milk – Vitamin A
- Aid in vision and cellular differentiation
- Promotes eye health
- Antioxidant effects helping in muscle recovery
To summarize, vitamins are imperative to our health and can aid in performance. Add a banana or apple to your mid-day snack. You can also try things like carrots with hummus, celery sticks with peanut butter or steamed broccoli with your dinner. Eating your servings of fruits and vegetables doesn’t have be boring so mix it in with your daily foods. Eating a balanced diet includes all food groups containing vitamins which are important for different functions in the body
Jesse Rodriguez is a nutritional science major with an emphasis in sports nutrition. Jesse swam for the El Salvador national team and competed at the international level. Jesse is currently working towards a CSCS and registered dietitian license. He currently works at UCLA as a sports nutrition intern assisting both dietitians with meal plans, body composition, and education materials. Jesse is a member of the Academy of Nutrition & Dietetics and Collegiate & Professional Sports Dietitians Association.
By Jesse Rodriguez
Gut bacteria has been a trend lately, and there is a good reason why its talked about but what is gut bacteria? And why is it good?
Let’s talk about the bacteria in our gut. Our bodies contain about 100 trillion bacteria living in our gut, also known as Microbiome. Microbiome synthesize neurotransmitters that communicate to the brain impacting our immune system, brain, weight, and mood. It’s also important to know that one’s genetics, diet, and environment influence these microbes.
Many people have heard about prebiotic and probiotic but what are they? Both are found in supplements but there’s no need to cash in on these supplements when they’re readily available in our everyday foods.
- Prebiotic – “nondigestible food ingredients that beneficially affect the host by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon, thus improving host health”
- Probiotic – “live microorganisms (i.e bifidobacteria and lactobacilli) intended to promote health benefits”
Simply put, prebiotics promote the growth of helpful bacteria in your gut while probiotics are the good bacteria that live in the gut; prebiotics are the food for probiotics. They work together to improve GI health, enhance calcium absorption, boost immunity, and overall health and wellbeing. As a result, they may positively impact your health which then affects performance ultimately affecting your goals. Because prebiotics are fiber, adequate intake has been shown to:
- Control appetite
- Control development of Type II diabetes
- Regulate body weight
- Alleviate inflammation, typically irritable bowel syndrome
Because these are found in many foods, here is a list of common foods containing prebiotics and probiotics or containing both, called synbiotics:
- Green Peas
- Kefir products
- Dark Chocolate
- Yogurt + Honey
- Yogurt + Banana
- Oats + Dark Chocolate
- Legumes + Pickles
- Miso Soup + Garlic
Incorporate these meals into your diet as a snack or dinner to increase your overall wellbeing.
(2016) Academy of Nutrition and Dietetics. http://www.eatright.org/resource/food/vitaminsand-supplements/nutrient-rich-foods/prebiotics-and-probiotics-the-dynamic-duo
Ho, N., & Prasad, V. (2013). Probiotics, prebiotics, synbiotics and naturally fermented foods: why more may be more. Annals of Gastroenterology : Quarterly Publication of the Hellenic Society of Gastroenterology, 26(3), 277–278.
Slavin, J. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients, 5(4), 1417– 1435. http://doi.org/10.3390/nu5041417