The Nutrition Corner

Topics: Breakfast | Anti-Inflammatory | Calcium | Appetite | Recovery Nutrition | Work Smarter, Not Harder | Calories & Weight

Breakfast

Are mornings a struggle? Is making breakfast just one more thing to do? Try overnight oats! Easy, fast & nutritious! Recipe here.

Anti-Inflammatory

Go Good Fat, Not No Fat! Fat is as great anti-inflammatory food and aids in recovery post workout! Try some trail mix with nuts or seeds:

Popcorn Trail Mix

        2 cups air-popped popcorn

        1 1/2 cups unsweetened whole-grain oat dry cereal

        1/4 cup golden raisins

        3 Tbsp. dried blueberries

        3 Tbsp. dried cranberries

        3 Tbsp. dry-roasted almonds, coarsely chopped

        3 Tbsp. chopped dried pineapple

        2 Tbsp. roasted pumpkin seeds

        2 Tbsp. dry-roasted sunflower seeds

In a large bowl, combine all the ingredients. Store in an airtight container for up to 3 days.
 

N-R-G Trail Mix Snack

        1/2 cup unsalted peanuts

        1/2 cup unsalted almonds

        1/2 cup dried apple pieces

        1/2 cup raisins

        1/2 cup oat circles

        1/2 cup bran cereal flakes

Put all the ingredients into big bowl. Stir well with wooden spoon. Divide into six equal amounts in small resealable plastic bags.

*recipes AICR.org

Calcium

Over 40% of Americans don’t get enough calcium. It’s easy to meet your calcium needs with good old dairy. Milk and other dairy products are great sources of protein as well as calcium, vitamin D and potassium (not to mention vitamin A and riboflavin). But what if you don’t tolerate dairy?  Consider, almonds, oranges, broccoli, sardines or canned salmon, mustard or collard greens as some alternatives.   

Appetite

Physiology and biochemistry are only two of the many factors that influence our appetite. Play loud music and we eat faster, eat in a brightly lit restaurant and we eat more. We eat more when we eat with our hands; BBQ, wings or fried chicken anyone. Eating is complex -- let’s stop trying to make it simple.

Recovery nutrition

  • If working out for more than 45 minutes, at a fairly high intensity, you might benefit from a recovery snack having about 20 grams of protein and almost double the carbohydrate. If doing less or lower intensity, you probably don’t need a snack.  Use your next meal as a means to recover.
  • Eggs are a great source of protein for after a workout!  Along with some crackers or pretzels they make a great recovery snack. Hard boil a few at a time and you will have a ready supply! 

Work Smarter, Not Harder

When you eat is as important as what you eat. Fuel your body during the day, when it needs the energy; frequent, smaller, planned meals/snacks are optimal. This can help prevent overeating, keeps the metabolism finally tuned, lean up those muscles and promote a strong immune system. 

Calories And Weight

  1. For those that “save” their calories for later in the day -- you have to ask yourself, what are you saving for -- your body needs the calories during the day, not at bedtime when we are getting ready to sleep.
  2. Instead of counting calories, tune in to your hunger & fullness cues. Listen your body has a lot of good information.