As we strive to improve our fitness levels and achieve weight loss goals, the CannaFit trend has emerged, with an increasing popularity for incorporating cannabis into our routines. One of the key components of this trend is the rise of healthy edibles, which serve as a means to enhance our fitness journeys and accelerate weight loss.
Say goodbye to the old stoner stereotype of pot brownies, look beyond the shelves of gummies and open up to nutrient dense cannabis infused foods. Modern cannoisseurs are infusing healthy food with CBD, THC, or a combination of both in order to preserve good nutrition, manage weight and support fitness while consuming cannabis.
If you’re already enjoying cannabis, let’s look at some ways this can refine your health even further and maximize your fitness results.
If you’re new to cannabis, let me show you options beyond the standard gummies and pot brownies. While the calorie content of a single gummy may not be substantial, it is important to consider the impact on eating habits. Recommending the presence of gummy candy, chocolates, or baked goods as a temptation can contradict our goal of promoting healthy behaviors. In extreme cases, it may cause over indulgence if the temptation of sugary food is so powerful it creates a lack of self control around food, triggering a search for additional sugary food.
FIRST, A BRIEF NUTRITION LESSON
Foods are generally classified by their macronutrients. Carbohydrates give us energy, protein helps us build and repair tissues, and fat provides sustained energy and vitamin absorption.
Optimal fitness and nutrition includes a careful balance of carbohydrates, proteins and fats as well as including an abundance of fiber, vitamins and minerals.
To lose weight it’s best to manage carbohydrates, maximize protein and fiber, and minimize sugar. It helps to replace refined sugar with naturally occurring sweet sources such as bananas, dates, honey and maple syrup. Refined sugars are linked to overeating, cravings, obesity and Type 2 diabetes. It’s time to consider these factors when creating cannabis edibles!
MAKING EDIBLES HEALTHY
How can we incorporate cannabis into a variety and combination of carbohydrates, proteins, fruits and vegetables to boost energy and support our weight goals? How can we use more naturally occurring sugar sources to reduce the impact of refined sugars?
Here are some examples of foods that can become healthy edibles: Energy bars, smoothies, kale chips, salad dressing, roasted vegetables, roasted nuts, seeds or legumes.
I learned a simple infusion process from Emily Kyle, a cannabis nutrition expert, using cannabis flower and coconut oil. Coconut oil and butter are the best fats to use for infusion, although you can use olive oil, MCT oil, or your preferred oil. Due to their high fat content, more desired compounds and terpenes are extracted. Additionally, it allows for better absorption of these important materials into our bodies. The ingestion of fat stimulates the lymphatic system, making cannabinoids more available to the body.
As a bonus, fat slows down digestion and metabolism of the cannabis, creating a longer lasting and more satisfying effect. In the case of THC: a longer and more satisfying high.
This process uses cannabis flower, oil, a crockpot and cheesecloth to strain. (See www.emilykylenutrition.com for the full details and recipe.)
- Decarboxylate the cannabis. Break or grind cannabis flower into tiny pieces and bake at 225 degrees for at least 45 minutes.
- Combine cannabis and oil in the crockpot and set to low for at least 4 hours.
- Strain the flower from the oil and you’re left with infused oil!
From here we can infuse anything using our finished oil or butter product. Unfortunately, the biggest drawback is that homemade infusions lack the benefit of laboratory testing, which can make dosing more difficult. I recommend starting slow when consuming any edibles and using an online dosage calculator to estimate the amount of cannabis in each serving.
For example, I make protein dense energy balls using infused coconut oil. They contain approximately 14 mg of CBD, THC, or a combination of both, per ball so I recommend starting with a quarter or a half of a ball. These balls are gluten free and contain oatmeal (a high fiber carbohydrate), dates (natural sugar and fiber source), peanut butter (natural fat and protein source), protein powder (pure protein source), maple syrup (natural sweetener) and the infused coconut oil. This makes them an outstanding nutritional choice for an anytime snack or addition to a meal.
DEMONSTRATION
Hopefully now this has you thinking about ways you can incorporate your cannabis into healthy eating, or, see how healthy eating can pair with cannabis consumption. Here are some specific examples of how I recommend incorporating cannabis into a healthy eating routine using the infused energy balls or your favorite healthy edible.
Infused with a daytime CBD strain, I’ve recommended them as a breakfast for clients who use CBD for daily stress and anxiety relief, focus, clarity or recovery. The additional benefit is that they are consuming a serving of high fiber, high protein nutrition. This will also help them stay satiated for longer, maintain energy and reduce cravings.
Infused with a sleep-promoting CBD strain, I’ve recommended them as an evening snack for clients who use CBD for sleep. Similarly, the additional benefit is the consumption of a high fiber, high protein food which will help them stay satiated and reduce nighttime cravings.
Infused with a relaxing but euphoric THC strain, I’ve recommended them as an afternoon snack prior to social activities. Timed right, the desired effects should set in at the time of the social event. Having a light snack high in protein and fiber will reduce overeating due to extreme hunger, allow you to be more mindful when socializing around food, and enhance your overall pleasure of the activity.
DRINKS
Drinks are an example of a healthy edible and can be made at home with a different extraction method. (That’s a story for another day). Commonly seen in stores, examples of drinks would be a cannabis infused seltzer. These come in CBD, THC, and hybrid ratios. One distinct difference is a quicker uptake. Drinks typically provide an onset of effects within 30 minutes whereas gummies and baked goods can take up to 2 hours to feel. I often recommend them to clients looking to drink less alcohol because it still allows them the familiar feeling of having a beverage in hand while socializing, but cannabis allows for more mindfulness around food and more enjoyment of the activity.
EDIBLES 101
Unlike smoking or vaping, edibles are digested through the digestive tract. Therefore, edibles have a delayed onset. Edibles can take anywhere from 30 minutes to 2 hours to “kick in”. The benefit is that the potency lasts longer!
With any edible, but especially homemade ones, until you know how it will affect you, start with a half and wait at least two hours to assess the effects. Store bought products will have more accurate dosing due to regulations, but always start low and go slow to avoid feeling uncomfortable.
The onset depends on how much you’ve eaten that day. If you’ve eaten more, the onset will be more delayed. If your stomach is more empty, the effects will start faster.
If you accidentally take too much THC and feel too high, CBD will bring down the high. If you’re feeling uncomfortable, consume CBD as soon as possible to relieve the effects of the THC. I recommend always keeping CBD on hand for this purpose.
If you’re interested in more personalized information or want to explore further, feel free to reach out to me directly at Beth@Cannafitnessnutrition.com. You can discover more about my comprehensive 12 week program, CannaFit, which helps you integrate cannabis into your fitness and nutrition for optimal wellness at www.cannafitnessnutrition.com.