Category Archives: Quick Tip

Carrot tops to the rescue!

Hey there Team!
I hope that you are all doing well, and have something nice planned for the weekend. There are so many fresh vegetables around at this time of the year. One of my favorites is carrots.

Here is a question: When you buy fresh carrots, what do you do with the green tops?
Do you just cut them off and throw them away? I used to do that for years, until I found out that you can actually eat them. Carrot greens are really nutritious, and good for you,  just like the actual carrot itself, so do take advantage and eat the greens as well. Also, eating these greens creates less waste. What’s not to like?

You can eat them raw, but unless they are super fresh it’s maybe not the best way to do it. You could add them to a green smoothie of course, or use it for a home made pesto. The one version I tend to use the most is just to slightly cook them with other veggies. Just like I would if I was using spinach or kale.

You could also put them in a soup or stir-fry them in a pan. The stems can be a bit chewier so you might want to cut them up quite fine, and put the fine leafy tips in at the very end as they cook very fast. Just try it out and see what you like the best!

Quick tip! Cut the very top off the carrot off, with the greens still attached to it. Then put the ends in a bit of water and place in the fridge. This way the carrot tops stay fresh for another couple of days. Then you can choose the most convenient day for you to cook with them.

A little while ago I was attending a lecture on nutrition in Amsterdam. The speaker told us how one of his best friends, who works in agriculture, said that whenever they want to “clean” soil that had been sprayed with pesticides or herbicides, they would plant carrots as they were really good at absorbing all of that. For that reason, even though carrots are not on the top of the dirty dozen list,  he told us to never buy non-organic carrots. It’s just not worth the gamble.

Growing carrots with kids is a great way for them to take an interest in vegetables and cooking. Don’t have a garden – no problem. Just get a larger pot and plant some carrot seeds in there. Easy! You don’t always need a lot of space for something to grow.

If you have never used carrot greens before, I do hope that this post have inspired you to try it out. Get that extra boost of Vitamin A and enjoy those extra greens on your plate!

Have an amazing weekend rescuing those carrot tops!
😉

 

 


Photo by Nathalie Visser
Photo by Heather Gill on Unsplash

Today is the Day. Let’s Go Team!

Hey there Team!
How is everyone doing? I hope you all had a great week and are ready for the weekend. I recently came across this video that speaks louder than words. It’s the kind of stuff that I really like. So, without adding anymore words, here it is!


Today is the day.
Just start.

😉


Photo by Drew Beamer on Unsplash

What about the LAST minutes of a workout?

Hey there Team!
Last week we took a look at the first couple of minutes of your run or  workout, and what that could look like. Getting your body ready to perform, should always be a part of your workout. What about the last minutes of your workout though? Are they really that important? “I’m no pro-athlete so who cares, right?”

I would say that they are just as important – if you want a well performing and injury free body for many years to come. I hear exactly the same reasons here though, as I do for why people don’t warmup properly. “I don’t have the time” and “I gotta get the workout in” and “I gotta get to work”. Let’s look at it from a completely different perspective.

Imagine that you have just invested a huge amount of money into a race horse called Black Thunder. This amazing horse is expected to have a long and successful career. How do you think you would feel if you found out that Herb the trainer had put him straight into his box after finishing his race without a cool down?

Not only that, Herb leaves him there until the next day.  Then he brings him straight to the starting line for a race, without any kind of warmup. Would you bet on your own horse winning that day? Would you be surprised to hear that Black Thunder had gotten injured if that practice continued? My guess is that you probably would fire Herb as soon as you could, if he didn’t start taking better care of your horse.

Ok, ok this story might a bit extra dramatic, but really, isn’t this what we do all the time to ourselves? The only differences is how surprised we get when we get injured, even though we still haven’t fired Herb!

So, what to do? I like to try and outsmart myself. Meaning, I leave myself with only one option, and that option is a good one. For example, I take my bike to my CrossFit Gym. That way I have an automatic extra warmup and cool down built in by default. If you are in a Gym, hop onto a bike, a rower or a foam roller for a couple of minutes. Move that lactic acid out of your body nice and easy.

Targeted warm up + Performance + Cool down
= a Workout

Is there a cool down included in your group workout? Awesome! But, you also should ask yourself “Is this enough for me today, or do I need a few more minutes?” If so, hop on that bike or rower, jog slowly, take a walk, or use a foam roller. Your coach is often very limited in the time that they have with you, and it’s your responsibility to add more minutes to the cool down when you need it.

In conclusion:
Make sure you look after the amazing Black Thunder. Have a good long talk with Herb, or just fire him! Set yourself up for a winning strategy in the long run. Make sure the last few minutes of your workout are easy, allowing you to cool down. When you can, add some mobility exercises to work on your tougher areas, later during the day or evening.

 

Keep working on those workouts, and have an amazing weekend!
😉

 



What about the first minutes of your workout?

Hey there Team!
How is everyone doing? As the sun is showing up earlier and earlier each morning, I come across more and more runners as I’m biking to and from my early CrossFit training sessions. It’s great to see more people out there doing their best to get some more activity in to their days.

Also around this time of year people tend to set goals, like running a half-marathon or even a full one. Training for something specific can be a great motivation to get going, and also sticking to it.

Together with that though, I also see a lot of strains and injuries in my practice. Often a combination of too much too soon, while more or less excluding a proper warm-up and cool down.

Paying attention to the first minutes of your workout, and making sure that you start off with a good warm-up is an essential part to a long-lasting injury free body. I have written about this before, and I am bringing it up again, because I am still seeing the same issues again and again.

“Well, an injured body cannot do a workout at all, so be smart and plan for the long run!”

“I don’t have time” and “I’ve gotta get my workout in” are reasons I hear all the time as to why people don’t do a warm-up. Well, an injured body cannot do a workout at all, so be smart and plan for the long run.

A warm-up should always be a part of any workout you choose. This becomes even more important when you work out first thing in the morning, as the body is just getting started.

Check out this super easy warm-up routine, and see how you can build it into your workout. You can use it just as well for a cool down. This warm-up is a favorite of mine to do whenever I’m about to go running. I hope you will enjoy it too.

Be good to that performing body of yours, you’ve only got the one.
Have an amazing warmed-up weekend!
😉


Quick Tip – Asparagus

We are still lucky enough to be in the season where we have fresh asparagus. I really like this vegetable! Not only does it make any dish a little extra fancy, but it also packs an amazing punch nutrient wise. Asparagus is also very easy to prepare, so what’s not to like?!

Quick Tip!

Cut off about 1 cm (1/2" for my metrically challenged friends) when you get home from shopping. Put the Asparagus in water, just as if they were flowers. No matter what shape they were in when you bought them, they will recover really well, and they will also last longer.

This way you could cook them a few days after buying them, and they will just be as fresh as if you had just gotten them that day.

Asparagus (Asparagus officinalis) have great nutritional value and especially contains a lot of Vitamin K. For these reasons it is often recommended in Detox programs. As with most vegetables, it is also high in fiber which helps with good digestion.

One of the ways I like to eat Asparagus is like this: Slice them up in fine pieces, throw them in a medium to hot pan with a bit of apple cider vinegar, together with some onion and mushrooms. Cover with a lid until the right tenderness is achieved. Add a bit of olive oil, some fresh ground pepper and you’re done!

 

 

Enjoy your bouquet of fresh asparagus!
😉

 

 


Photo by Nathalie Visser
https://draxe.com/asparagus-nutrition/
https://www.styleoga.it/en/detox-with-asparagus/
https://en.wikipedia.org/wiki/Asparagus
Staying Healthy with Nutrition by Elson M. Haas, MD