Coconut Water

Many of my friends have been asking me lately for the scoop on coconut water. It's not suprising givin the sudden popularity it has acheived. Over the last couple of years multiple brands have poped up and it can now be found at most stores. I myself enjoyed an ice cold serving of coconut water after my hot yoga sesh last night. It really hit the spot!

Coconut water seems to be most popularly used as a sports drink. For an 8 oz serving, depending on the brand, it contains about 50-80 calories, with the calories coming from the naturally occuring sugars in the coconut. This is similar to the same sized serving of Gaterade, however the calories are coming from corn syrup here. Where it differs is in the electrolyte profile. Coconut water is very high in potassium, contianing 100% of your daily value, while being low in sodium (20-60 mg usually). Sports drinks are higher in sodium (100-200 mg) and moderate in potassium (40-60 mg) to replace what is lost in the sweat.

The bottom line: If you like the taste, coconut water can be a great option that is lower in calories than other drinks like soda. It can also be a good pick-me-up after short workouts or gentler one like yoga. But, if you are participating in a serious endurance event, coconut water will probably not provide you with enough sodium. Also, high doses of potassium have been known to cause GI issues such as diarrhea.

I love the Vita coco 100% pure coconut water. But it can be an acquired taste to some. There are also options now with additional flavors and with or without pulp. When it is hot outside and coconut water is ice cold it can be truely refreshing!

Grilled Avocado and Mango Salsa

I made this salsa last night to serve on our grilled chicken. It is also great just eaten with chips and would go well with grilled fish too. It's best to use avocados that are not completely ripe, just turning soft, as the acids from the citrus juice will tenderize them slightly and they will hold up in the salsa, rather than becoming guacamole.

What you need:
4 medium avocados (halved and pitted, but not peeled)
1/4 cup honey
1/4 cup olive oil
1 medium mango (peeled, pitted, and cut into small cubes)
1/2# strawberries (about 1 cup; hulled and cut into small cubes)
1/4 cup red onion or shallot (finely chopped)
3 Tbsp cilantro (roughly chopped)
1 Tbsp lime juice
2 Tbsp lemon juice
salt

Preheat a well oiled grill to medium-high, 300 to 400 degrees. In a small bowl, mix the honey and oil. Brush the avocado with the mixture and set aside. In a medium bowl, mix the mango, strawberries, red onion and strawberries with the citrus juices.

Grill the avocados, skin side down, for about 3 minutes, until the skin begins to lightly char and take grill marks. Brush the flesh side of the avocado again with the honey-oil mixture and place them flesh side down on the hot grill for another 3 minutes.

Remove the avocado from the skin, cut into large chunks and mix gently into the mango/strawberry mixture. Option to season with salt.

Why bother??? Because avocados are a good source of mono and polyunsaturated fat. Monounsaturated fats help lower our risk for stroke by clearing cholesterol and triglygercides out of our body, preventing them from forming plaque. Polyunsaturated fats also help to lower cholesterol and are important for brain functioning. So eat up!

Its the season for training!

Spring has arrived! Today the sun is finally shining in Seattle. Now is the time many people start training for half and full marathons, dashes, bike trips, triathalons, you name it! And with all that training brings up the question - What should I eat to help my body preform better and recover faster from the demand of training?

This blog entery from an endurance athlete and RD answers that question. It is full out sound advice and one of the most straightforward and simple summaries that I have seen in a while -
http://www.appforhealth.com/2011/04/essentials-for-eating-for-endurance/

Now fuel up and go train!