Low Carb Clementine Almond Cake

This whole clementine cake is a classic Sicilian recipe, which I adapted from a book by Nigella Lawson. This cake is made using whole clementines that have been boiled until tender, then pureed into a smooth, intoxicatingly flavored paste.

Since it is flourless it’s easy to make this low carb by baking with natural sweetners. The low carb recipe is by Alejandra Ramos of Always Order Dessert.

Flourless Clementine Almond Cake Recipe
Adapted from a recipe by Nigella Lawson

Ingredients
4 clementines (about 13 oz)
6 large eggs
1/2 cup erythritol + 1/2 cup granulated Splenda (OR) 1 cup granulated white sugar
2 1/4 cups of ground almond meal (or 9oz of almonds finely ground)
2 teaspoons pure almond extract
1/2 teaspoon kosher salt
1 heaping teaspoon baking powder

Directions
Place the clementines in a pot and cover with water. Bring to a boil and let simmer 1 1/2 hours, until very tender. Remove from water, then chop and remove seeds. Add the remaining boiled clementine (everything but the pits) to a food processor or blender and puree until smooth.

Preheat oven to 350 degrees. Butter and line a springform baking pan (this is a sticky cake; you NEED a springform pan).

In a mixer with a whisk attachment, beat the eggs for 5 minutes until very light and frothy. Add the sweetener or sugar, ground almonds, almond extract, salt, and baking powder and beat again for 5 more minutes until very light. Pour into the prepared baking pan and bake 50 minutes to 1 hour or until set. Let cool in the pan, then unmold and serve.
Low Carb Note: Using the mix of sweeteners that I used, the cake works out to about 9g of net carbs per serving, which is fantastic. (The cake has 10 servings.)

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Beefspace: Fast Food Density in America

Expert data nerd Stephen Von Worley has created Beefspace, a great visualization that depicts the density of major fast food chains across the country. Using information from AggData, Von Worley assigned each fast food chain a different color and then plotted the locations.

Here’s how he explains his method:

The colors now represent the three most influential chains at each point, weighted by cumulative force at a 4:2:1 ratio, where black is McDonald

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CoreFit Healthy Diet

The CoreFit healthy diet… Eating real food. Balancing out your vices with your good choices. Not pretending you need to eat perfectly every second of the day. Giving yourself a break, mentally and physically. Reiterating that food is nourishment for this icy cold day.

-Shayna :)

Herbs De Provence Roast Chicken

1 Whole Roasting Chicken

1 lb Whole Organic Carrots, sliced big and chunky

1 lb Whole Organic Celery, sliced in 2-3in segments

2-4 Organic Yellow Onions, peeled and roughly sliced

2-4 Cloves Organic Garlic

2tbsp Olive Oil

Salt & Pepper to taste

Directions:

Preheat oven to 350 degrees. In a roasting pan place washed chicken, breast side up, pat with paper towels to dry and cover with 2tbsp olive oil. Massage in and cover chicken. Sprinkle herbs de provence over chicken and salt and pepper. Place cut veggies in and around chicken. Throw in the over for 1-2hrs, 20min/lb.

Use leftover chicken and bones to make chicken soup tomorrow!

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Democracy/Autonomy

Democracy means a lot of things in America; it means we are allowed to make and spend money the way we please. it means we are able to cross financial class barriers and be competitive with our success. and it also means that the majority dictates the larger picture. the larger meaning of what we want to represent to the world. Moving forward, it means keeping the faith.

In life, we also have choices. Personally, professionally, that you “take this obligation to yourself freely,” these carry us forward. Autonomy from the Greek words for “self” and “law” means “one who gives oneself their own law.”
Choose yourself. Choose to invest in yourself and your ideas. With every minor step forward, your subconscious will see the value in making good choices. And the larger democracy of our beliefs will move us forward with or without resistance. No matter what you believe, struggling is always the more difficult proposition. But it usually produces really great results.

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Wake Up Call: The Importance of Sleep

Rebuilding Mode

Sleep is an essential functional part of being and staying healthy. For athletes, it is a strong factor in performance. Most of the repair and strengthening in your body occurs during stage 4 of the sleep cycle–your deepest sleep. But if you don’t go through all the cycles appropriately, you won’t get to the 4th stage, inhibiting many vital functions needed to repair, restore and strengthen your body.

Stage 1: In the first stage, your muscles relax as you fall asleep.

Stage 2: Five to ten minutes after falling asleep, you enter a deeper slumber and your brain starts to produce chemicals that release hormones.

Stage 3 & 4: These are the deepest and most reparative stages. The body releases growth hormone, which helps repair bone and muscle.

REM Stage: The 5th stage of sleep is vital for pain tolerance and motor skills. It strengthens cognitive and nervous system function.

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According to the National Sleep Foundation, 75% of Americans have problems sleeping and are not getting the recommended 7-9 hours per night our bodies need to recuperate from the daily grind.

Here’s how sleep affects our system:

 

Cellular Repair
Repair for the daily wear and tear on the body is correlated with how much deep sleep you get. If you don’t have a regulated night cycle, you won’t get to the deepest stage of sleep that is required for release of growth hormone. These hormones shift the body’s process to anabolic–where it is able to initiate muscular repair, break down fat and stimulate cell division to replace old or malfunctioning cells.

Digestion and Weight Regulation
It is a digestion regulator, releasing hormones that break down fat to supply energy for tissue repair. Adequate sleep is required for weight management. Sleep deprivation causes hormones like leptin–a hormone that regulates a feeling of fullness–to decrease. You end up feeling hungrier without being satisfied by what you eat, causing you to eat more and gain weight.

Muscle Relaxation
During the night muscles can take a break and relax. Respiratory muscles also relax, resulting in the breathing rate slowing down. During REM sleep, muscles become so relaxed that they actually become temporarily paralyzed, called muscle atonia. When muscles are relaxed, there are less metabolites formed, allowing for additional cellular repair and replenishing.

Immunity
It keeps the immune system in check by releasing hormones that act as messengers, telling the immune system to produce antibodies, kill potentially cancerous cells and decrease inflammation.

Cognitive Function
It also enhances cognitive function by consolidating memory. Storing short term memory to long term memory occurs during sleep through the strengthening of neuronal connections.

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Fight The Flu: Protecting Yourself At The Gym

Anytime you workout in a gym, you are exposed to a plethora of germs. Right now, there is a huge flu pandemic going on, so there is good reason to protect yourself. Follow these rules to save yourself from being sick:

 

 

 

Preempt the flu by maintaining your diet; Take vitamins regularly, eat healthy and clean, avoid inflammatory foods and drinks like refined sugar or alcohol.

Wash your hands; Make sure you carry a natural antibacterial gel that you can use after you touch cardio equipment, mats, weights, etc.

Stay hydrated; if your cells have the fluid they need, they won’t feel depleted and your body can fight off infection better.

Get rest; Make sure you get at least 8 hours or more if you’re in training or body is craving it.

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You’re Not Dreaming, Toned Abs

Planks are a great way to get toned abs fast. Try hanging out in a plank position for 2 minutes and you’ll understand why… It’s near impossible–well, not quite, but it will feel like it! These two planks are my favorite because they give an extra boost of gravity pushing down on you. Anytime you elevate your feet, your abs have to work harder to support your body. Make sure you maintain a straight spine, keep hips in line with shoulders and round out your upper body by pressing through your shoulder blades. Tucking your chin and looking towards your belly button helps to engage every muscle in your body.

 

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Focus: ACL Injury Prevention

An estimated 70% of ACL injuries do not involve contact, and may be from a simple misstep. How can you help avoid these injuries and stay off the sidelines?

 

Athletes who have suffered an ACL injury are at increased risk of developing arthritis later on in life, even if they have surgery for the injury. It

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CoreFit Focus: Orthobiologics

In this article CoreFit focuses on Orthobiologics. Naturally formed substances, Orthobiologics in the form of matrix, growth factors and stem cells, can be injected into the injury site to speed up recovery. I break down the way these substances work within your body.

CoreFit Focus: Orthobiologics

Orthobiologics are substances that orthopaedic surgeons use to help injuries heal more quickly. They are used to improve the healing of broken bones and injured muscles, tendons, and ligaments. These products are made from substances that are naturally found in your body. When they are used in higher concentrations, they may help speed up the healing process.

Healing Process:

When you injure a bone, muscle, or tendon, there is bleeding into the injured area. This bleeding is the foundation for the healing response. It provides a way for healing factors to reach the injury site.

In addition to bleeding, there are three factors necessary for healing. All three are orthobiologic substances. They include:

The relationship between matrix, growth factors, and stem cells.
  • Matrix. This can be thought of as the house in which the cells live and where they will thrive and eventually make bone, tendon, or ligament. Matrix material is conductive. This means it can form the building blocks that help fill bone gaps.
  • Growth factors. These are the many different kinds of proteins necessary for cells to work during the healing process. Some proteins help speed up the healing process, while others help to control it or slow it down. These elements are much like the vitamins that we take every day to try to improve our health and body function.
  • Stem cells. These are special cells in your body that can turn into other types of cells. During the healing process, stem cells are called to the area of your body that needs repair. Factors in the area influence the stem cells to become repair cells. Note that the same stem cell that repairs bone can also repair a tendon or ligament.

Matrix (Conductive Material)

This x-ray shows a broken shinbone (tibia) with a large bone gap, or void. A metal rod has been placed down the marrow cavity of the bone to help hold it together.

The matrix, or conductive material, provides housing for stem cells while they grow into mature cells. If stem cells do not have a house to grow in, they cannot develop into repair cells that can heal bone, muscle, tendon, or cartilage.

When someone breaks or fractures a bone, the healing process begins. As long as most of the bony substance is not lost, stem cells should be able to make new bone and promote healing. If, however, a significant portion of the broken bone is lost, a large gap may result. This can happen if the bone crumbled, or broke into several pieces and went through the skin.

Under these circumstances, the gap must be filled with matrix, or conductive material, to house stem cells. There are several types of substances that may be used for this purpose.

Bone Grafts

Bone grafts are often used as matrix material. There are two types of bone grafts.

Autograft. A bone graft can be obtained from the patient. This type of graft is called an autograft. Many different bones can be used to supply the graft. Grafts are most commonly taken from the iliac crest, which is part of the pelvis.

Harvesting a bone graft requires an additional incision during the operation to treat the injury. This makes the surgery take longer and can cause increased pain or risk of infection after the operation. Although autografts have been used with good results, some people may experience pain at the donor site for some time.

Most autografts are harvested from the iliac crest of the hip.

Allograft. One alternative to taking the bone graft from the patient is called an allograft, which is cadaver bone. An allograft is typically acquired through a bone bank. Like other organs, bone tissue can be donated upon death.

This drawing shows a microscopic view of bone matrix material and the type of holes needed to house stem cells.

The use of allografts has grown because it avoids the risk of pain at the donor site. There are risks and benefits for both types of bone grafts, which your surgeon will discuss with you.

Artificial Matrix Material

Man-made materials, such as calcium phosphate, may also be used to fill a large void between bone ends. When treated properly, calcium phosphate can form material that closely resembles bone. It contains holes that are the right size for stem cells to enter and develop into mature cells.

Both calcium phosphate and cadaver bone eliminate the pain and other risks involved with having extra surgery to harvest an autograft.

Growth Factors

Growth factors are found inside bone in low concentrations, and in other parts of your body. They can be produced in higher concentrations through genetic engineering.

A lot of work is being done using genetic engineering to help with medical problems. Genetic engineering has made great improvements in making bone heal faster and better.

Genetic engineering can produce large quantities of a needed element in its pure form. During the genetic engineering process, signals inside a cell are altered in order to change the cell’s function. To help with bone healing, cells can be turned into factories that produce growth factor proteins.

Growth Factor Proteins and Bone Healing

Growth factor proteins play an important role in the healing process. They call stem cells to the injury site. This is called chemoattraction. The stem cells are drawn to the injured area where they develop into “repair” cells.

Chemoattraction works only when there is a good blood supply around the injured area. If there is not good blood flow, the proteins cannot attract stem cells, or provide them with a way to travel to the area where they are needed.

Bone Morphogenetic Proteins

Many types of proteins aid in bone healing and can be produced with genetic engineering. The most powerful of these are bone morphogenetic proteins (BMPs). These synthetic proteins also help with muscle, tendon, and cartilage healing. Discovered during the 1960s, BMPs today are produced in large enough quantities to effectively speed the healing of damaged bone, especially in fractures that have a difficult time healing.

Stem Cells

Of all the types of cells, stem cells have the greatest potential for promoting healing. As discussed above, stem cells are immature cells that are influenced by their surroundings. When brought to an injury site, a stem cell can develop into the kind of cell needed to help in healing – bone, muscle, ligament, and cartilage.

Stem cells can turn into muscle, tendon, bone, or cartilage.

Because of the healing capabilities of stem cells, doctors have developed ways to bring stem cells to an injury site faster and in greater numbers. The first step in this process is to retrieve the stem cells. This can be done by harvesting them from the patient, or through a stem cell donor program.

Stem Cell Harvesting

There are many sources of stem cells in the human body. The most important source is bone marrow. Bone marrow is located in the centers of long bones, such as the bones in your arms, forearms, thighs, and legs. The pelvic bone contains the highest concentration of stem cells. Therefore, the bone marrow in your pelvic bone is the most common source for harvesting stem cells.

The doctor draws the stem cells out of the bone marrow with a needle, in a similar way that blood is drawn from your arm for tests. An orthopaedic surgeon then inserts this large supply of stem cells into the injury site. This eliminates the time it would take for the stem cells to reach the injury on their own and delivers them in a higher concentration, which speeds the healing process.

Stem Cell Donation

Orthopaedic surgeons can also use donor stem cells to promote healing. In much the same way that blood transfusions help millions of patients each year, stem cells taken from donors after they pass away help millions of orthopaedic patients. When these cells are harvested, they are treated so that they will not create an immune or allergic reaction in the patient.

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Hangover Help For The Athlete

CoreFit isn’t just about fitness, it’s about life. Even athletes (who are not the typical drinker) like to have fun! Here’s the survival basics for a great NYE.

  • *Asparagus- Recent studies have shown it detoxes your body quicker than most wives tale remedies. In the Journal of Food Science, Korean researchers found that extracts taken from the leaves and shoots of asparagus boosted levels of key enzymes that break down alcohol after heavy drinking.
  • *Water- An obvious choice for most party-goers. Drink one glass for every alcoholic beverage, and keep a large bottle of water next to your bed to rehydrate at night.
  • *Eggs- Follow up your night out with an omelette. Eggs are high in protein and large amounts of cysteine, a complex amino acid. It’s the substance that breaks down the hangover-causing toxin acetaldehyde in the liver’s easily depleted glutathione.
  • *Coconut Water- High in electrolytes and potassium, coconut water is a better alternative to a sports drink. Potassium is essential for maintaining proper fluid balance, nerve impulse function, muscle function and cardiac function.
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