What We Eat to Maximize Recovery and Fight Oxidative Stress
Before I jump into today’s post, I’m thinking I better explain what oxidative stress is. Maybe I’ve touched on this before? Hmmm.. I don’t remember, so let’s refresh just incase. And because I’m lazy, I’m going to give your word by word definition from Dr. Weil below.
Oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke). –> I will add in there strenuous exercise as well.
But what about Free Radicals? What are those?
Electronically unstable atoms or molecules capable of stripping electrons from any other molecules they meet in an effort to achieve stability. In their wake they create even more unstable molecules that then attack their neighbors in domino-like chain reactions.
I love this poster by GREATIST. It explains a lot.
My summary –> We live in a highly oxidized environment. When we are HYPER exposed to these toxins (i.e processed foods, travel, over exercise, smoke, too much sun, etc.), we burn through oxygen quite quickly. The body can’t keep up and goes out of homeostasis. Too many free radicals are being produced which can inhibit your cells to properly repair (i.e RECOVER).
Sounds bad, but it’s actually quite normal in this day in age with how we live. Especially if you are an athlete and travel for races (like the kiwi). Which is why I am posting about this. He just got back from a race and will be racing again next weekend.
Between now and then, I try to do my best to FEED him (and me) foods that FIGHT oxidative stress. And because he’s racing back to back weekends, it can be tricky. You want to FUEL him right but also not overdo it in the sugars, etc.
Here are so foods and nutrients that we focus on.
- Antioxidants!! Especially Vitamins C and E.
- Anti-inflammatory nutrients like omegas 3.
The turmeric Lemonade is a great combo of antioxidants and anti-inflammatory nutrients.
I also like to make a Blueberry Salmon Dinner. Blueberries for Vitamin C and Salmon of course for the DHA and Omegas! I guess I need to post this recipe soon, yes? All you really do is roast the salmon with blueberries, balsamic vinegar, pepper, and olive or coconut oil for 12 minutes at 400F.
And when it comes to Vitamin E, brazil nuts are our go to! They are also rich in selenium which can help support adrenals. Another reason why we love NUTTZO!
- MCT oil
- Herbs
Why MCT oil? Well it’s a medium chain triglyceride (fat) that is absorbed straight into the liver and digested quite quickly. This type of fat can keep energy levels up and stabilize blood sugar, which we need in order to keep healthy adrenals! Healthy adrenals = healthy hormones = less stress to body. Oh and we also take a Cortisol Manager supplement with Phosphatidylserine (another amazing phospholipid!)
We love putting MCT oil (like coconut oil) in coffee. In fact, I made a bulletproof coffee smoothie the other day with coffee ice cubs, 1 tbsp oil, almond milk, and 4 ounces of organic coffee.
We’ve also been eating a lot of grain free cereal or grain free paleo granola.
Dandelion root and licorice root teas are both beneficial. Dandelion root extract has antioxidant benefits and are soothing for the stomach. Licorice root extract has anti-inflammatory properties.
For the Nerds like me, here’s another great study to check out –-> citing lower oxidative stress before and after intense cycling, for athletes consuming flavonoids, omega-3 fatty acids, and vitamin C: (source)
Well, tell me… What are you going to eat today to fight free radicals?
Hmmm I think wine counts for me.
And just so you know, these thoughts are my own. No affiliate links here, just my honest opinion.
Cheers,
LC
So much information! I’m sure I’ll be back to take it all in little by little and when I’m not trying to catch a plane! A better solution? My own sherpa 🙂
Lots of berries, fish and coconut for me! Great topic once again and always a lot to learn from you!
thank you for always supporting!
Love these informative posts- we have a coffee brand here which claims to fight free radicals. I think it warrants an excuse to have 3 cups in the morning. Right? Right.
yes, that’s totally legit! drink up
I loved the coffee when I saw it on the Gram.
Great info, as always. I really appreciate hearing (or reading) the science behind this stuff. You do a wonderful job of providing that and in a manner which even I (the non-science girl) can understand.
This was great info, I admit it isn’t something I think about very much, but certainly should. I do always try to eat fresh whole foods. I will have to check out the reboot
i think you’d love christy!
Great information! I add coconut oil to just about everything, but have never tried it in my coffee…yet! The coconut cereal sounds fantastic!
OOOH I HAVE FORGOTTEN THE NUTS OF BRAZIL!!!!
need to add back in.
Awesome post – thank you 🙂
I will pass it on to my sister – she is doing a lot of training at the moment for a half!
I love these posts – I always learn something new 🙂
I am going to get some coconut oil down me – any excuse to eat that beauty 😉
Oh and brazil nuts are so delicious! I have been have some of those recently!
Coconut oil for me – every single day 🙂
love!! i have been loving coconut oil in my coffee too!!
Yes- we try to emphasize an anti-inflammatory diet as well, especially during peak training. Great info!
Coconut oil happens often here along with turmeric. I also love my chia seeds!
I have a question…what are your thoughts on vitamin water?
Great post with so much helpful information. We are mindful but could do better! Will take some of your suggestions. I don’t think I have ever had Brazil nuts and I think it is time I try bullet proof coffee. I am suppose to be eating higher fat/protein anyway 🙂
I grilled a bunch of salmon for a few of our lunches this week. That’s how I’ll be fighting my free-radical build-up today 🙂
I am loving lemons & limes lately! Cant wait to try some more of your suggestions!
really, really interesting. i’ve been making coconut milk ice cream — does that count? 😉
Friend I love these posts. I do try to add turmeric to food most days – usually if I am having egg whites. I do chia seeds each morning. Brazil nuts might be my favorite nut. So good. Interesting coffee shake. I may have to give it a shot. I don’t use my coconut oil quite like I should. I tend to forget about it honestly. Keep the info coming!
I loveeee these posts. I had no idea about inflammation/radical-fighting foods until I started reading your blog 🙂 I’m eating some blueberries in my yogurt and salmon in my lunch to fight free radicals!
You are such a wealth of nutrition knowledge! Is this why taking fish oil is good? I already had some coconut in my breakfast. Hmm what else can I add to my day?!
Awesome information Lindsay! I love incorporating coconut, berries and salmon into my diet to fight free radicals; although, I can’t eat too much salmon at once because of the pregnancy, but I certainly can fill up at coconut and berries.
Very interesting stuff! A lot of the these foods I eat pretty often- like blueberries and salmon, and I’ve started using coconut oil more.
You can count me in for the wine too:)
Love these posts – always so informative and continue to remind me to take care of myself. I am having salmon for dinner tonight… I do have some blueberries in the fridge but the last blueberry dish I tried to make (chicken) was a disaster. I might have to wait for your actual recipe and instead have the b’berries for dessert 🙂
I would definitely use coconut in my fight against free radicals. I love coconut anything! Berries, too!
You teach me something new everyday 😉
I never knew what free radicals were until now! Thanks for the wealth of info!
I love your turmeric lemonade, and so does my husband! He is always asking me to whip up a batch!
David also adores bulletproof coffee – grass fed butter and coconut oil for him. I’m not quite there yet, but may try it with just the oil and some almond milk in an iced coffee smoothie! Sounds good!
i have never tried bullet coffee before, when i did whole30 everyone talked about it but never cared. The picture looks really good.
Love talking antioxidants & science-y stuff! It’s so amazing that we have the power to change our health + even our genes with real food. I’m eating fresh berries today for my antioxidant boost 🙂
I swear by eating tons of berries to slow down the signs of aging and reduce the free radical damage to the skin lol. I am totally up for a bite link up this Friday since I intend to post a bite recipe!
oh good! bite lovin!
So you approve of the bulletproof coffee? I could do your version, but the kind with butter in it just weirds me out! I have some MCT oil at home right now so I think I’ll try that for my coffee tomorrow!
i actually like ghee in my coffee, whipped! it’s soo good.. but you would like the shake too!
As a self-proclaimed free radical, I love these ideas. Haha!
Seriously though, I’m glad I eat a lot of them already. Love berries with my salmon especially! Is Milk Thistle good for this too? I take that.
yes, milk thistle is great for liver. Keep it going bro!
Great stuff! I am all about coconut oil in coffee! I love the shine it adds to the top. Is that strange? ha!
SO much good stuff in here today Lindsay! You know I love my MCT oil, Dandy Blend, and power food reishi, shiitake, chaga, and herb blends. That kick starts my day into action quickly. Liver support is a big focus of mine, and staying as stress-free as I can. I pushed that a little too far this past weekend with my workouts, I’m still learning to balance those out so that I don’t put too much stress on my body. It’s so hard!
same here friend. we learn and relearn!
So I’ve wondered for awhile if you started researching and learning so much about things like oxidative stress and eating to fight it since marrying the Kiwi or if you already knew a lot of that. I learn so much when you share these things that I never even thought about – it’s fascinating and makes me wonder how my running would change if I applied some of your knowledge to my food.
haha well i did study it in college (my degree) but really started going in depth with biohacking when i married the kiwi
You’re sharing some powerful health info today!! Oxidative stress is so damaging to overall wellness and yet so many people have never been informed. I recently did fatty acid and blood spot tests and saw that I have high markets for oxidative stress. Also, my omega 6:3 ratio is off and need to increase my 3s for awhile in order to balance. Our bodies are incredible!
oh i agree! i probably need to do that myself!
I love REBOOTizer! As soon as I saw “oxidative stress” in the post title I was like, “I wonder if she’s heard of REBOOTizer.” Haha, I guess so. 🙂 I take it with me everywhere.
it’s the best!!! agreed
I’ve basically been eating my weight in blueberries lately, and the amount of coconut milk that I’ve been taking in thanks to smoothies is getting up there as well. Love this info… and you! <3
oh boy oxidative stress is a biggie! i used to do oxidative stress modeling on mitochondria i isolated in testing drugs for ALS. i had some turmeric paleo wraps in my lunch today! i drink my golden beauty beverage almost every night too 🙂 helps fight inflammation and push those chill vibes on me 🙂 http://thedelicateplace.com/2014/01/26/diy-beauty-beverage/
i love your brain and your knowledge!! I need to make this beverage STAT
I use a lot of MCT oil during comp prep, but right now I’m more on the nutty side. I wonder if there are oxidative properties in hazelnut butter? If so, I have that covered!
Great info.! Oxidative stress is something I think about constantly. The Caveman a all people has turned me on to most of these. Maybe he’s my sherpa? If only he could cook!
haha maybe he will learn?
Exercise caused free radicals?
My mind ‘spoloded!!
I am going to go chow down on some adrenal fixers.. oops I mean Brazil nuts now, bye!
get some brazil nuts.. the real kind. tee hee
Oooh I love this topic! And you always do such a great job of making things that could sound really science-y easier to understand. Some of my fave anti-inflammatory/anti-oxidant rich ingredients are ginger, salmon, cinnamon, turmeric, and berries. Your salmon sounds delish!
ahh i love that you love! i think we have the same nutrition brain
Load me up! Just had salmon for dinner but really wished I would have read this beforehand. Adding blueberries sounds perfect!
Thanks for the info. This has been a topic of interest for me as of late. I want to get the benefits of coconut but it makes me gag. Does cooking foods in coconut oil or butter make them taste coconut-y? Do you think coconut oil or butter is better?
they different properties. Both good! have you tried the coconut oil and ghee combo?
http://www.pureindianfoods.com/ProductDetails.asp?ProductCode=COG&Click=5278&utm_source=googlebase&utm_medium=shoppingengine&gclid=Cj0KEQjwvLGfBRDfkrr19KDS-7YBEiQA8CoFJzWKzXoxTGMsAq_LeQ2AkcWBI2BkhSJD5bq16d_TjkYaAhFr8P8HAQ
I love when you talk science 😉
This was a great and timely post as I’m trying to fight off the lingering side effects of living in a smoky environment, I do love me some licorice root tea so maybe I’ll have to restock my stash.
rebootizer is amazing!!
yes! i knew you loved it. xxoo
I want to eat at your house!!! 🙂 Will you be my sjrpa??? 😉
always!
I KICK FREE RADICAL ASS EVERY SINGLE DAY OF MY LIFE! FREE RADICALS DO NOT even look in my direction!
smack em down gigi!
I just started to drink coffee with coconut oil inthe morning. I actually like it a lot! And it booooosts!
I also make sure to have a good amount of Vitamin C.
I secretly hope prosecco is full of it 🙂
Those rebootizer packs work wonders I was a skeptic then I tried them and they really do get you back to good fast! I’m not a coconut person so I know I’m not heading down that route but a great hot lemon water is usually my bag!
i so agree! and they taste pretty good too!
Hmmm…I wonder if that’s why when I eat crappy for a good few days, I have a much much harder time when I work out! And run out of breath super fast. Anyway, you’re so awesome for helping your husband stay in tip top shape!!!!
could be! the body is trying to REBOOT, ya know?
Thank you for always sharing the science behind the meal/recipe recommendations! Love knowing the WHY part of it all…and I’ve been studying oxidative stress/damage and working to decrease that in my own life, so nice timing. 😉
keep me posted on how you are healing!
Well, I’ve already had a nut bomb with coconut oil, almonds, pumpkin seeds, brazil nuts (which I LOVE right now), walnuts, hazelnuts, and natural peanut butter. I also had blueberries and coconut cream with it, and a bulletproof espresso with more coconut oil. I heart fat 🙂
That salmon looks amazing! You definitely need to post it soon because I want to make it!
Btw, is is safe to say that oxidative stress can result from too much exercise?
yes! over exercise on top of everything else is very oxidative. It’s why i try to keep my husband’s other stressors down. he trains a lot!
…doesn’t coffee further exhaust the adrenals?
it depends on if the person is more sensitive to caffeine. We used decaf here, just in case
Great article . Thanks for sharing.
Your article was informative. Thanks for sharing.
i love your page, energy and style…I also love your nickname for the Hubster! I am hoping one day to have a similar type page and/or blog. i am doing a Webinar on Oxidative Stress and found your page & article. Your info is both authentic & humorous so i love that. It is something i try to bring with me when presenting nerdy facts & figures. Keep fighting the good fight!!!
oh thank you Ben!