2018 NPAA Magazine 2018 NPAA Magazine - This is Our Sport | Page 46

RAW
&
FERMENTED
FO R
T HE
tyner
Y vette S
B O DY B UILD ER
As a competitive bodybuilder and fitness athlete, I eat
a LOT of chicken… and sweet potatoes… and plain
vegetables (you feel my pain, right?) As a holistic
nutritionist, I’m always looking for ways to add variety
to my diet so I don’t loose my mind!
True story, but there’s actually much more to be
conscious of than just our taste buds and sanity.
As high-level athletes, our lifestyle puts us at risk
for potential imbalances in the body (digestive,
hormonal, immune) and these imbalances can directly
sabotage our gains in the gym. Over the years, it’s
become a personal and professional passion of mine
to find ways to “feed” both the physique and soul,
while supporting overall health and wellness – which
reciprocally fosters improved athletic gains.
So how do we do that?
One of the best ways to optimize digestive function
and boost immunity is through natural raw foods.
Foods in their raw form have the highest quality of
vitamins, minerals, enzymes, phytonutrients, anti-
oxidants, anti-inflammatory components, fibre and
so on. Heat destroys some of these important
nutrients needed to support muscular growth and
recovery, immunity, hormone regulation, and overall
health. But for many of us who are already living
with sub-optimal digestive and intestinal function,
raw vegetables can create bloat, gas, cramping and
contribute further to digestive irritation and distress.
It’s like a cruel joke.
But wait… what if we could take those same nutrient-
rich raw vegetables and add a magic potion that
would make them help our guts instead of hurt them?
Enter fermentation. Ta-da!
The words “fermented” and “bacteria” sound kinda
gross, I know, but they’re nothing new. Most of us
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have heard of and are already aware of the many benefits
of restoring healthy gut bacteria. Things like exposure
to food chemicals and pesticides, environmental toxins,
oxidative stress in the body, reduced sleep quality, and
antibiotics are constantly diminishing our healthy gut
bacteria, which directly impairs our ability to absorb
nutrients from all the clean food in our competition diets.
This directly impairs immune function and hormonal
balance, and can sabotage even our best efforts with diet
and training. Including probiotic-rich fermented foods
can help mitigate this. Kefir, kombucha, miso, kimchi,
and sauerkraut are all fermented foods, but you can
make your own fermented veggies at home (with NO
slimy scoby) and it’s super easy!
All you need is:
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Glass mason jars
Apple cider vinegar
Sea salt
Black pepper corns
Fresh dill (if desired)
Probiotic capsules
Fresh vegetables
(my favs are cucumber slices, chopped cauliflower,
carrot slices, green beans, and asparagus)
Simply fill a mason jar about half full with chopped fresh
veggies. Pour in ¼ - ½ cup apple cider vinegar (I like
a more mild taste so only use about ¼ cup). Next add
water until liquid fills the jar about 80% full. Add about a
tbsp. of peppercorns, a little garlic, chopped fresh dill, or
other spices you might like, put the lid securely on and
give it a couple shakes to mix well. Then open the jar
again, pour 2-3 tsp of sea salt over the top, then open up
a probiotic capsule and add the powder in. Return lid and
let jar sit undisturbed on the counter for 2-3 days until you
start to see little bubbles forming along the inside of the
glass jar. This is the fermentation starting. Then move to
the fridge for storage for up to 3-4 months. Easy-peezy