mix1 blog

By Dr. James Rouse, ND, mix1 co-founder and formulator

February is heart health month and having just celebrated Valentine’s Day, now is the perfect time to focus on your heart. The universe is conspiring for us all to step up and live our life with greater zeal and commitment. I am inspired in knowing that there are so many powerful ways that we can raise our vitality, be happier and positively impact our heart health!

Much in the same way that mix1 is an integrated wellness beverage, achieving cardiovascular health requires an integrated lifestyle plan of mind and body health habits. mix1 contains high quality protein, heart healthy fat and 9 powerful inflammation fighting and performance supporting super food extracts, making mix1 an ideal part of your everyday nutrition plan for a healthy heart.

Food for thought: Eat well aiming for 25 grams of fiber daily-whole grains, fruits, veggies, nuts, seeds and beans are all great! Aim to eat as many different colors of fruits and vegetables as you can every day. Antioxidants from a broad spectrum of super foods can help your heart to fight inflammation. Get an oil change now and fill up with heart healthy omega 3 and monounsaturated oils from fish, nuts, seeds, olives and avocados. Remember mix1 shakes have healthy fat and antioxidants making it easy to get your daily does of nutritional goodness. 

Sweat with gratitude: Dance, run, jump, lift and propel your heart and body to health. Exercise is a blessing for both mind and heart. Try to move everyday and reap the benefits!

Be mindful: Researchers are giving us all the inspiration we need to take life balance, stress reduction and happiness improvement to heart. Two blood proteins that when elevated create inflammation which can increase our risk for heart disease have been shown to be lower in those of us who are more optimistic, less angry and stressed and who tend towards gratitude over a judgmental attitude.

I created mix1 with the vision of supporting a community of people who know the power of living with intention, giving with passion and serving the highest good. When we eat well and move with purpose we tend to think BIG, and desire to create greater health and harmony in our wake. The time is now to open our hearts and live our A game - the world awaits our best performance!  

by Jill Latham, MS

It’s the start of the New Year and the start of what many like to refer to as a refreshing new beginning.  It’s a time to reflect on the past year - the ups and downs, the happy times, sad times, the accomplishments, the failures, and everything in between.  It’s a time to be thankful for all that you have and also a time to look forward to the amazing opportunities and adventures life has in store. 

A new beginning also commonly represents a new health goal.  Whether you want to lose a couple pounds courtesy of the holiday season, have more energy on a daily basis, or simply just feel “good”, these goals normally make the top spot on the resolution list.  However, it does take work and dedication for these goals to show results.  In light of wanting to become the healthiest version of yourself in 2012, here’s a little inspiration and advice to make your health goals attainable and more of a lifestyle change than merely a quick fix. Let’s not resolve, let’s evolve… eat clean, eat small and burn some calories!   

Our 2012 healthy lifestyle goal all starts with the food we put in our bodies.  Our bodies are the engines of life and we must fuel it with healthy, nutrient dense foods that can make a difference.  Lean meats, whole grains, healthy fats, and an abundance of fruits and vegetables should encompass the fundamentals of your new eating plan.  More importantly, these foods must be free from processed ingredients.  When purchasing food at the grocery store, go for clean, simply processed foods.  When you look at the ingredients, make sure it’s not a huge, lengthy list!  Sure, there may be ingredients that you can’t pronounce, which could perhaps be the scientific name for a vitamin or mineral.  But you want to stay away from the glaring chemically processed additives such as high fructose corn syrup, cottonseed oil, BHT, artificial dyes, MSG, excess artificial sweeteners, and nitrates.  mix1 shakes are minimally processed, have a wealth of nutrients and still taste great.  Look for similar, less processed products and give it a try.  All in all, infuse your meals with food that comes from, or subsists off, the Earth.

Now that you have stocked your fridge and pantry with healthy options, your portion sizes must also be dialed in because regardless of the healthfulness of the food, it still has calories and excess calories can quickly derail your 2012 goals.  It’s important to remember that less is more.  Your stomach and brain may be connected but they aren’t always on the same page.  Your brain tells you to keep eating but your stomach is way behind in determining how full it really is, so take a moment to be mindful of slowing down your eating habits.  Chew fully, set your fork down between bites and enjoy the process.  This goes for how much is on your plate, too.  Use your hand as a guide – palm-sized for one serving of protein, fist-sized for 1 cup of grains & vegetables/1 small piece of fruit, thumb-sized for 1 serving of cheese/chocolate.  Lastly, become educated on how to read a food label.  Make sure to understand how many servings are in a container and how much 1-serving equals.  It’s normally a lot less than you have become accustomed to. 

The final element in making sure you achieve your health goals for 2012 is breaking a sweat and getting your exercise on!  It takes a deficit of 3500 calories to burn one pound of fat.  While that may seem like an outrageous number to reach, it’s not out of touch when you are eating to live - not living to eat, and exercising on a regular basis.  A goal of 30 minutes/day of exercise is best but if time is limited, a brisk walk around the block will still get the heart pumping fresh oxygen through the body.  The most important aspect to remember is post-exercise nutrition.  30-45 minutes upon finishing exercise is the optimal time to refuel your body with carbohydrates and protein.  mix1 shakes are perfectly proportioned and all-natural protein shakes that are chock full of dense nutrients; carbohydrates, whey protein isolate, vitamins and minerals,  antioxidants, fiber and healthy fats  which allows your body to repair, replenish, and rebuild.  Don’t waste your workout!

As you make your way into 2012 with some new healthy goals and a positive attitude, don’t forget life is not fun if not lived to the fullest.  Indulge in your favorite foods and past times, but this year, do it in moderation.  If you have a great night out and indulge more than you would have liked, get back on track the very next morning.  Don’t wait until Monday or the following month or even year.  Don’t wallow in the guilt.  Get right back up and keep your healthy goals at the forefront of your life.  Here’s to you, your New Year’s Resolutions and the start of a healthy life!

About the author: Jill Latham is nutritionist with a Master’s of Science in Nutrition & Dietetics, based in Santa Barbara, CA.  She owns a freshly pressed, organic juice company, Vibrant Earth Juices, and is an avid runner.  Visit her nutrition blog at www.nutritionconcierge.blogspot.com

Imagine a holiday season where you experience greater peace and well-being (no this isn’t an oxymoron). It is already within you and ready to be actualized!

This time of the year there is a whole lot of list making going on. We make lists for presents to give and cards to send and all the while we maintain our regular “life list.” Ask yourself; where are you on your “life list” right now? Did you make the top ten on your list or do you fall somewhere between cleaning the bathrooms and organizing the garage?

Let’s start with our eating plan. Having a plan is a key to healthy holiday eating and diet success. Because of the increased pace of life this time of the year, we can help to buffer the endless buffets and continuous trays of sugar cookies.

You may have noticed that sugar cravings rise when stress is up. We can help curb the sweet tooth by fortifying our bodies and brains with whole foods rich in magnesium, zinc, B vitamins, and essential fats. The body’s blood levels of these powerful stress fighting and body/mind balancing nutrients are the first to go down under stress. With that, so goes down emotional resilience, positive outlook, and immune strength. So to navigate well through both expected and unexpected stress, plan with these foods:

Whole grains such as brown rice, quinoa and oatmeal; nuts and seeds like almonds, walnuts, flax and sunflower seeds; legumes and beans like soy  and pinto; crucifers like broccoli and cauliflower; wild halibut and salmon and sea vegetables like dulse, arame and kombu.

mix1 can also be a great go-to, to keep you on track with a healthy eating plan as you rush between the office, the mall, home and the gym -9 antioxidant rich superfoods are in each mix1 shake 

Please do not spare the Vitamin C. Both your objective and subjective experience of stress will be better if you keep up with your C. We often limit our thinking of Vitamin C to just our immune systems, however, Vitamin C is a critical building block for emotional wellness too! Vitamin C levels are 15 times higher in the brain than in the rest of the body and are instrumental in the production of key chemical messengers that help with focus, memory, positive mood and clarity while under stress. Delicious “sources of C” include:

       Red chili peppers, mango, guavas, collard greens, kale (yes, kale-you know you crave it under stress), bell peppers, kiwi and citrus fruits.
 
       Another bonus for grabbing a mix1 when in need is getting 25% of your RDI of vitamin C in each shake, plus 22 more vitamins and minerals

Aside from these helpful food hints, there are other creative ways to handle the stress of the season. If the mere thought of the increased traffic during this time of year - whether it be on the freeway or the “check out” line - initiates shallow breathing and contempt for fellow “travelers,” consider bringing along the comforting companion of aromatherapy. Aromatherapy works with the part of your brain that deals with emotional stressors and can help to bring quick and effective calm in most any storm. For example, you are convinced that ALL traffic signals are personally conspiring against you or you find yourself getting a little testy when you begin to count and judge others in your lane with more than “12 items or less”. This is where aromatherapy can come in handy. 

For anxiety: Basil, Bergamot, Cedarwood and Chamomile.

For stress: Clary Sage, Frankincense, Lavender and Patchouli

For mild depression: Rosemary, Rose, Lemon, and Sandalwood.

For insomnia: Lavender, Neroli, Marjoram and Chamomile.

Give to your self first. Create a window for daily wellness and self love every day. Be open and aligned with your needs during this seasonal time of “over-doing” and under-you-ing.” Now, the best for last…

Laughter is quite possibly the simplest and most enjoyable way to strengthen your immune system. Lighten your emotions and at the same time give this “gift” to others by sharing a smile and laughter. A genuine smile is shown to increase immune supportive antibodies. This will help to keep you well throughout the holidays. Laughter raises both disease fighting T-cell and natural killer cell activity for you and those sharing your joy. Imagine, bringing “joy to your world”, and to the world all around you…you are a catalyst for peace on earth.

By: Bryan Huberty

Well, after stuffing ourselves a couple of weeks ago during Thanksgiving, I thought it would be appropriate to get us all back on the health and fitness train.

Dates are the main component of dateorade, with the only other required ingredient: water. Medjool Dates are best to use based on flavor and quality.  Make sure they are pitted or that you remove the pits before soaking and/or blending.

Dateorade is perfect for endurance athletes who need an easily-digestible drink/food source for long bike rides, ultra-marathons and/or a busy, active lifestyles.  Dates are fat-free, loaded with fiber, vitamins and are famous for being super calorie and carb-dense.  They are used in many raw food recipes as a sweetener.

To make dateorade, you simply soak the dates in water for 6 hours or more then blend the soaked dates and water in a high speed blender for 30 seconds.  Drink and have instant energy for hours!

I have added a mix1 protein shake to the dateorade for more protein (whey protein isolate) while still keeping the dateorade free of lactose, soy, gluten and caffeine.  mix1 also has 23 vitamins and minerals and is loaded with superfoods and anti-oxidants!

Just like mix1, dateorade is great as a pre-workout fuel, on-the-go nutrition and post-workout recovery!

Other optional ingredients I have included for nutritional and recovery reasons are: cherries (anti-inflammatory, antioxidant-rich, aid in recovery), celery (natural source of sodium), chia seeds (superfood popular with endurance athletes loaded with omega 3′s), MSM powder (a natural source of sulfur which helps repair connective tissue), glutamine powder (amino acid which helps repair muscles post-workout) and ginger for flavor and anti-inflammatory properties.  You can substitute the cherries with any fruit of your choice.  You can also experiment by adding anything you want like greens to the dateorade.

Prep Time: 10-15 minutes (pre-soak dates and chia seeds)
Instructions: blend the ingredients below into a high-speed blender, drink and enjoy!
Makes 50 ounces of dateorade
1,100 calories total

Ingredient List and Nutritional Info

10oz medjool dates (787 cal, 5g protein, 19g fiber, 213g carb, nutrient-dense, fat-free source of B Vitamins, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc and amino acids) -soaked in 16 ounces of water for 6 hours or more

16oz mix1 protein shake (Mix Berry) 200 cal, 15g whey protein isolate, 23 vitamins and minerals, 2.5g unsaturated heart healthy olive oil, fiber and superfood antioxidants

6oz Cherries (60 cal, 15g carb, fiber, anti-inflammatory, antioxidant compound called anthocyanin responsible for bright red color aids in athlete’s recovery from exercise
-cherries can be substituted with any berries

(Optional) 2 large de-spined stalks (12″ long) Celery (source of natural sodium)

(Optional) 2 tablespoons Chia Seeds (34 cal, 1.2g omega 3 essential fatty acids, superfood which adds texture/thickness to the smoothie)

(Optional) 1 teaspoon MSM Powder (natural sulfur compound which repairs connective tissue such as tendons, ligaments and cartilage

(Optional) 1 teaspoon Glutamine Powder (amino acid which increases muscle repair)

(Optional) 2 tablespoons Fresh Ginger Root (minced) adds flavor, spice and is also an anti-inflammatory, digestive aid and metabolism-booster

Give it a try and let me know what you think!  I love to drink dateorade the day before a marathon, on a busy day of coaching and right after training.

Bryan Huberty,
Certified ChiRunning Instructor and Running Coach
runwithbryan.com

By Pete Williams

It’s tough to stay true to a training and nutrition program during the holidays between the hectic pace of the season and the temptations seemingly at every corner.

But by following a few simple strategies, you’ll get through the holidays without feeling like you’ve added a bowl full of jelly to your midsection.

Here are a few ways to survive the holidays with your training and nutrition program intact:

EAT BREAKFAST: Most athletes have a healthy breakfast routine they adhere to seven days a week all year long. Don’t throw this out the window just because there’s a Thanksgiving or Christmas meal later in the day. The best way to avoid overeating on those days – or any other – is prime your metabolism with a healthy breakfast. If you're busy preparing the days feast and/or celebrating, mix1 is a great go to for an easy on-the-go breakfast.

KEEP TRAINING: Just because Thanksgiving and Christmas are holidays doesn’t mean you have to take a break from training, even if your gym is closed. Sign up for a Thanksgiving “Turkey Trot” running race or use holiday mornings to get in an uninterrupted workout. The holidays are a time for family, of course, so see if like-minded houseguests want to join you.

TIS BETTER TO GIVE THAN TO RECEIVE: It’s not Thanksgiving or Christmas dinner that packs so many calories; it’s the leftovers you keep eating for the next week. If you’re hosting one of these mega-feasts, pack leftovers up and send them home with guests. If you are a guest, politely turn down the offer.

SURVIVE THE PARTIES: It’s tough to pass up a table of sweets and free-flowing alcohol, especially during the holiday season. Eat before you head out to party, a great time to grab a mix1 and help fill up before you hit the party. That way you’re not at the mercy of a spread with no healthy options. Drink bottled water instead of alcohol. If you’re looking to satisfy your sweet tooth and indulge in something with the consistency of eggnog, just bring along some mix1.

IT’S OKAY TO INDULGE: The payoff for training and eating right all year long is allowing yourself to indulge during the holidays – within reason. Celebrate and toast your hard work and success. After all, it’s not how you eat and train during the holidays that determine your health and success; it’s your approach the other 11 months of the year.

Pete Williams is an avid triathlete and stand-up paddleboarder, as well as the editor of

www.EnduranceSportsFlorida.com.

by Dr. James Rouse, co-founder of mix1, naturopathic doctor and all-around healthy guy.

Day 1 Eat Breakfast-breakfast eaters are happier, more energized, smarter, thinner and more youthful than those who skip breakfast! A mango mix1 shows me the whey protein is perfect and delicious!

Day 2 Choose to move in the morning-morning exercisers are much more likely to stay consistent and enjoy the higher metabolism and good mood chemicals all day long!

Day 3 Extend an unexpected kindness to someone today-your immune system will be stronger, your heart more powerful and your opportunity to live longer better!

Day 4 Practice loving but reduction today—if you know you want to do something healthy and good for you...BUT you do not think you can or have the time, reduce your “but” and live your best life now!

Day 5 Eat a rainbow today-do your best to get as many different colors of fruits and vegetables today-the greater the variety of colors, the more powerful your antioxidant protection and the better you fight unhealthy and accelerated aging! mix1 is power-packed full of antioxidants.

Day 6 Practice "media fasting" today-turn off the TV, avoid the newspaper and tune in to your heart and allow it to be the source of your good news and right livelihood!

Day 7 Go nuts today-choose to have a handful of nuts and bless your body with key minerals, healthy fats and filling fiber-nut eaters are more successful with weight loss and management of their weight than non-nut eaters!

Day 8 Be grateful-write down 5 things that you are grateful for before you go to bed-you will sleep better, and be more likely to eat healthier and exercise the following day—go gratitude!

Day 9 Black Friday at the mall today? Practice interval training at the mall—simply change speeds every 10 to 20 steps. Your heart will be healthier and your mind and body younger!

Day 10 Choose to add one healthy new food to your diet today, share it with your family and friends and tell them why it is good for them and pass it on to someone else.

Day 11 Get your glutathione on today—live longer and younger with these foods: avocados, grapefruit, spinach and melons-add them to a smoothie with whey protein or blend with a mix1 and enjoy double the blessings!

Day 12 Take your multi vitamin every day! Research shows that we do not get enough of the key nutrients from our diet alone-multi vitamin users tend to eat better, exercise more and live longer too!

Day 13 Move from stressed to blessed—take 5 minutes every hour to breathe from your belly. Belly breathers have lower cortisol levels.  You will feel less stress, be more centered and happier too!

Day 14 Be Fiber full today—get your daily requirement of fiber (women 25 or more grams/men 30 or more grams) for the benefits of heart health, blood sugar balance, lower cholesterol, and digestive health. When you a grab a mix1 you’re 12% of your way to fulfilling your RDI, each mix1 has 3 grams.

Day 15 Join the optimist club today! Optimists have lower inflammation, healthier hearts and longer lives. Look at the bright side and thrive!

Day 16  Reclaim your energy! Exercise first thing in the morning, take your B-complex with breakfast, hug a loved one, take extra magnesium and tell yourself that you are happy, sexy and strong 10 times!

Day 17 Choose only whole foods today. Choose to enjoy fresh fruit, your favorite vegetables and clean and lean protein.

Day 18 Get core fit today! Take a new exercise class that focuses on your core fitness. Core fitness will help with overall health, stronger metabolism, decrease back pain and increase well-being!

Day 19 Mind your fish.  Take an omega 3 EPA/DHA supplement and improve your mind and heart health, decrease inflammation and overall hormonal balance.

Day 20 Eat your superfoods today! Superfoods may protect against cancer, lower cholesterol and improve blood pressure. Choose from acai, mangosteeen, blueberries, gogi berries and apples.

Day 21 Stretch your mind today. Do a word puzzle, learn something new-do something that makes your mind work and enjoy its many future benefits—greater memory power and recall along with being just a bit smarter too.

Day 22 Get together. Be with friends and loved ones today. Close relationships may help with protecting your heart, boosting your immune system and increasing your overall happiness.

Day 23 The eyes have it! Get your vision checked. Take a supplement with lutein and zeaxanthin and support your vision for your whole life!

Day 24 Sleep well. The recipe for a great nights sleep is—outdoor morning exercise, decrease caffeine, eat in balance, shut down your computer and TV after dinner-enjoy your peaceful bliss!

Day 25 Slow down today. Do one thing well today, let go of multi tasking and enjoy the success of completing a task that is meaningful. It takes courage to go slow.

Day 26 Go ahead and wine. Resveratrol is a potent antioxidant that has been shown to fight inflammation, improve metabolism and make every dinner sweeter—enjoy!

Day 27 The best health care starts with you listening to you. Pay attention to what your mind and body are telling you and take action towards honoring their voice.

Day 28 Fall in love with the idea of making yourself your number one priority. Do something today that you know will improve your vitality, peace of mind and happiness—exercise, eat well, be with a loved one and laugh often.

Day 29 Eat clean all day today. Enjoy life enhancing foods with no artificial ingredients, no trans fats, no artificial flavorings or colorings—a great time for mix1. Choose to be satisfied with the knowing that you are alive and well and full of goodness!

Day 30 Be a go giver. Take these tips and share them with passion and purpose. Be a model of vitality, inspire everyone around you and know that well-being is meant to be shared!

By Tony Hammett

Do you ever wonder what it really takes to get all of your fruits, vegetables, protein and other nutrients in day after day? As athletes with busy schedules, this can be challenging to say the least! I have found that step one in the process is proper planning at the beginning of each week.  It is best to think about and write down a basic list of grocery items and stick to that list when you go shopping.  Storing your list in a smart phone or some other electronic device works well and seems to be the easiest and most convenient method for managing the list. Another tip is keeping and maintaining only one list so you don't lose or forget about any items.  However you choose to record your items, it is best to add to your list each day of the week prior to your shopping day so that by the time you reach your shopping day, you have your final list ready to go. When planning your list, also think about how the upcoming week looks for you from a time management perspective.  If you have a busy week and time is short, it is best to buy items that can be prepared in advance by cooking certain meals on the weekends or just after your purchase them in preparation for busy evenings during the week.

Step two in the process is ensuring you maintain a balanced diet and mixing up the choices encourages a sensible and balanced approach. Make sure you eat a few servings of fruits and vegetables throughout the day and have a variety of selections for each day and each week. You should not only ensure you have several different colors on your plate and in your refrigerator, but change it up by trying foods you might not normally consume.  Do you typically have a banana and bagel at breakfast? Try tossing some berries into your yogurt or oatmeal instead, or make a smoothie with some fresh fruit. Eat an apple at lunch each day? Why not switch it up and try a pear, peach or other in-season selection? This will not only be welcomed by your body but it will help fight the boredom of eating the same foods over and over again.  Also, work to include an assortment of lean protein sources in your diet, such as turkey, chicken, eggs and fish.  Again, aim to vary your choices and target several different quality proteins throughout your day for best results.  For carbohydrate consumption, it is wise to select from a wide range as you move from meal to meal.  For instance, if I eat bread or a bagel at breakfast, I will avoid a sandwich at lunch and choose brown rice or my favorite, quinoa, with a touch of olive oil. My dinner carbohydrate will then be a sweet potato or possibly a small serving of pasta.  Another trick is to eat your meals and snacks around the same time each day as it helps you maintain a schedule with your food intake and avoid feeling sluggish or low on energy. 

Step three is to make sure you plan your snacks properly as they will be the connection between your meals and assist you in dodging the dreaded peaks and valleys you might experience when you miss a meal or are over-scheduled. One of my favorites is a combination of Greek yogurt and fruit for either a mid-morning or late day snack as it is a great blend of carbohydrates and protein and has enough calories to keep me moving through the day.  Another favorites and a great quick snack if I am short on time is a mix1 as it has all of the nutrients I need to satisfy my hunger in a smart and healthy way.  Another option includes almonds as they are a quick and intelligent way to bridge lunch and dinner or while you are on the go. 

Always purchase the freshest and highest quality foods you can afford.  You are a finely tuned athletic machine, so fueling your body is similar to how racing teams might fuel a race car for competition.  Consuming quality nutrition will not only make you perform better but will do wonders for your overall well-being even if you’re not an endurance athlete you’ll notice a real difference with quality fuel.  If you are an athlete in training, simple choices can make a big difference on a daily basis as well as on a long-term basis.  It is best to buy items with minimal ingredients.  The fewer items on the ingredients list the better!  I also have an “80% Rule”. That is, I like to eat until I am 80 percent full, and then back away from the plate. This simple trick helps me stay on track with each meal, especially at dinner which is most commonly the meal where people consume the most calories and tend to over-eat.

Tony Hammett is a competitive age-group triathlete and Endurance Coach at www.enduranceconcepts.com. He coaches and guides athletes of all ages and abilities from 5k road races to iron-distance triathlons and feels nutrition is a key component to your success. You can reach him at tony@enduranceconcepts.com

By Steve Moyer

I work most days in a gym with other private trainers and their clients, and on any given day I probably hear more questions about nutrition than about exercise.  With obesity becoming an epidemic and the waistlines of America continually expanding, people are starting to pay more and more attention to what they eat.  This is a great development!

One of the most common questions I hear is, “How many meals should I be eating everyday?”  There isn’t a concrete answer to this question.  How one eats depends on their situation.  Budget, schedule, likes/dislikes, and one’s goal are all factors that should be considered. 

I know, I know - I’m being too precise.  You just want a quick and easy answer!  Well, fortunately for you, I have one.  I generally recommend to all my clients, including my celebrity clients, that they eat every 3-4 hours.  In fact, this is The Moyer Method’s NUMBER ONE RULE.  Eating every 3-4 hours (as long as you’re consuming healthy, efficient foods that provide sustained energy) is the best way to eat, in my opinion.  The traditional breakfast, lunch, and dinner routine is outdated.  In today’s go-go-go world, it’s important to have a sustained supply of energy.  Eating every 3-4 hours ensures this.
 

The second rule is that every meal or snack has some lean protein.  It doesn’t matter who I am training - a celebrity actor, a soccer mom, or someone working 9 to 5 - they all have the same basic goal: they want to look great and they want to feel great.  They want to be lean and healthy.  Protein plays an important role in this goal as it is essential for building and repairing.  Of all the macronutrients (protein, carbs, fat), protein is the hardest to get because your options are limited.  A list of foods that are primarily protein would look like this: lean meats, fish, egg whites, protein powders ... It can be hard to get an adequate amount of protein which is why I make it a rule to get some at every meal.
 

This is why I think mix1 is such a great product.  It satisfies my two major rules.  If you’re going to start eating every 3-4 hours, then you’re going to be eating on-the-go at some point during the day. mix1 is the perfect solution for this.  You can take it anywhere and it takes no time to drink. Plus it has 15g of lean protein in one bottle which satisfies my second rule, protein at every meal. Add in the 29g of carbs and 2.5g of healthy fats and you have a balanced 200 calorie meal that can fit into anyone’s healthy eating plan.  It’s why I recommend it to all my clients. Give this method of more frequent eating a try and see how you feel!

Steve Moyer is a personal trainer who combines his knowledge of fitness (NSCA CPT Certification) and nutrition(ISSA Specialist in Performance Nutrition Certification) with his experience as a professional basketball player, fitness model, and teacher to help people get results, and MAINTAIN those results over a lifetime. His favorite flavors of mix1 are Vanilla and Peach.

From Dr. James Rouse, mix1 co-founder, naturopathic doctor, ironman triathlete and all around healthy guy.

Our household loves pumpkin pancakes; it’s a favorite fall recipe. You can make these (as written) as a gluten-free pancake, or feel free to substitute with whole wheat or all-purpose flour.  At mix1 we often hear of people substituting the milk in pancake recipes with mix1 for a great flavor and added protein bonus. The protein and fiber in mix1 help keep you full and satisfied.

Think of the possibilities!  Blueberry-pumpkin with mix1 lean performance blueberry, chocolate-pumpkin with a mix1 chocolate all-natural protein shake, mango-pumpkin, orange-pumpkin….Wow, lots of possibilities! Experiment at home for the best flavor combinations and let us know what you come up with at contact@mix1life.com!

If you’re looking for a “bread basket” alternative, we’ve been known to serve these with dinner instead! Or, as dessert with fresh fruit and a dollop of whipped cream. This is another great time to consider adding chocolate mix1 in lieu of milk below. These pancakes make a great way to add some healthy fun to Halloween.

A mix1 chocolate or vanilla shake can also be a great go-to, to stay out of the candy bowl! It prevents the blood sugar spike and crash while satisfying your craving and feel better with a nutritionally balanced choice. With healthy alternatives like mix1 you can have your treat and eat it too!

Serves 4

1 cup brown rice flour

1/2 cup coconut flour

2 teaspoons baking powder

1 teaspoon pumpkin pie spice

1/2 teaspoon salt

1 1/4 cups low fat 1% milk (or substitute mix1!)

1 tablespoon sugar (leave the sugar out if you substitute mix1 above)

2 eggs

2 tablespoons melted butter

1/2 cup pumpkin puree

1 teaspoon vanilla extract

4 tablespoons maple syrup (optional)

Whisk flours, sugar, baking powder, spice, and salt in a large bowl until well blended.

In a separate bowl, whisk together milk, eggs, butter, pumpkin puree, and vanilla extract.

Stir or blend dry ingredients into wet. Batter should be a little bit thick. If too thick then stir in more milk, one tablespoon at a time.

Brush a large nonstick skillet with oil or spray with cooking oil spray. Heat to medium high. Pour 1/3 cup of batter onto skillet to form pancake rounds, one at a time. Cook about 2 minutes each side – flipping when bubbles appear on the surface or bottoms of pancakes are brown.

Serve warm with real maple syrup.

Per Serving* (with maple syrup): 459 Calories; 13g Fat (7g sat); 13g Protein; 73g Carbohydrate; 15g Dietary Fiber; 125mg Cholesterol; 648mg Sodium.

*Varies with mix1 added.

By: Summer 'Racer' Wesson

"Hey Coach... Whatever happens today, you deserve it!"

Eric laughed, knowing that was a phrase I had stolen from him, used on me about a month ago at the start line of our first race against each other, a 5k.  He had completely crushed me that day and I had definitely gotten what I deserved by challenging him.  However, today was different.  Today we were on my turf, the start line of the Mt. Disappointment 50k.

If anyone had told me two years ago that I would be racing my coach as well as the toughest person I know in one of my ultramarathons, I would have told them they were crazy.  Moreover, if anyone had told me the 'stakes' of today's bet, involving the loser undergoing a tattoo of the other person's initial, I probably would have ran away screaming.  I entered the doors of Team CrossFit Academy as a runner, someone who just enjoyed being a part of the community and 'back of the pack' didn't really matter so much to me.  Growing up with a few different physical limitations, both asthma and a disease called Juvenile Rheumatoid Arthritis, I figured I was lucky to be out there at all.  At the time, I was pushing cut offs in many of my races and I hated the feeling of starting something I didn't know if I would be able to finish, even with my best effort.  I then started to search for more answers.  Enter Eric.  He was everything a coach should be.  Within a very short period of time, he saw something in me that was greater than circumstance, nicknamed me 'Racer,' helped me dial in my nutrition and training and created the little monster that was standing there, guns blazing, ready to race him that day.

Let me preface this by saying I am not an elite athlete, nor will I ever be.  So why 'race?'  Over the last 5 years, ultramarathon running has brought me on an amazing journey.  I've seen breathtaking places that many people who cannot travel 20 - 30 miles plus on foot will never see.  For many, it is enough just to be there, and it was for me for a very long time.  However, by pushing my limitations, I started to realize how much unused potential I had.  The gains I made by training and racing outside of my comfort zone not only improved my physical capabilities but my mental capacity.  Additionally to my training, I found that nutrition played a huge role in my success.  I would fail often, but come back so much stronger.  I learned more in failure sometimes than I would from my 'wins.'  I was happier and more excited about life.  Additionally to my training, I found that proper fuelling was essential, and through my pre and post event mix1 all-natural protein shakes, would give me the energy I needed to start running strong, and recover quickly after.  I had these massive goals that seemed so far out of reach and I kept accomplishing them.  My curiosity sparked as I began to wonder how far I could take this. I found out quickly it was much farther than I ever dreamed it could be.

I beat my coach across the finish line that day, with tears streaming down my face, my best friend Alexa by my side pacing me, and a group of 'Arrogant Bastards' (our trail racing team) excitedly waiting to see how our bet played out.  As I did, the race director handed me something else I had earned, an age group award.  Would all that have been waiting for me if I'd just decided to 'run' that day? No way. Back of the packer, no more.  I was finally a 'Racer!'

Blog Author:
Summer 'Racer' Wesson is a passionate ultrarunner and CrossFitter and love to help people with their nutrition. At 5 years old Summer was diagnosed with severe asthma. At 18 years old, she was diagnosed with an auto immune disease called Juvenille Rheumatoid Arthritis and told by numerous doctors she would never be able to run or lift weights. At 34 years old, she’s had a lot of fun proving them all wrong!You can read her blog at racerwesson.com.