energy

Eating for Performance - Protein Podcast

As we discuss continue focusing on Eating for Performance, I wanted to share a PodCast that I recently did for the YMCA of Greystone in Birmingham, AL. I hope you will find this educational and instrumental in improving your overall health!

http://ylifebirmingham.podbean.com/mf/web/fhazh3/LifeskillsSuzannePirkle-Protein.mp3

Running

Eating for Performance - Early Morning Workouts

In the previous post, I discussed how to fuel your body properly before a workout. But how do you fuel your body if you are working out first thing in the morning?

Due to the fact that you are "fasting" in the mornings until you eat breakfast, it is important that you awaken your body & metabolism prior to your workout. The following bullet points are 2 factors to keep in mind:

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  • GET HYDRATED - Enjoy a refreshing glass of water. I encourage clients to add a splash of lemon to wake up the digestive system.
  • GET FUELED UP - Grab "quick" energy before running out the door! Fresh Fruit, Dried Fruit, a slice of whole wheat toast, handful of whole grain cereal (like Honey Nut Cheerios), or whole grain pretzels will help provide just enough carbohydrates to keep you going strong.  You will want to provide your body with quick energy which means you will want to choose a carbohydrate source that is low fat and low-to-moderate in fiber.  Otherwise you risk upsetting your GI system before your workout!!! Avoid dairy products early in the morning before your workout. This also increases risk for GI distress.

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SPIRIT BOOSTING NUTRIENTS #3 & #4

IRON

  • Aids in muscle strength by carrying oxygen
  • Iron deficiency can cause an individual to experience fatigue and depression
  • Women are at a higher risk for iron deficiency than men
  • RDA: 18mg per day for women; 8mg per day for men

ACTIONS TO TAKE:

  • Jump start your morning with oatmeal for 11mg of iron!!!
  • Enjoy a side of Edamame with your sushi. 1 cup of Soybeans has almost 9mg of iron!
  • Keep Warm at Lunch with Lentil Soup!  1 cup of Lentil Soup provides 7mg of iron. 
  • Don’t shy away from Beef!  A 5oz filet contains 6mg of iron! 

 

MAGNESIUM

  • Did you know magnesium can play over 300 roles in the body?!
  • Magnesium deficiency can cause an individual to feel fatigue, irritable, mentally confused, and unable to tolerate stress
  • Magnesium plays a large role in developing serotonin which leads to feelings of happiness
  • RDA: 300mg per day for women; 400mg per day for men

ACTIONS TO TAKE:

  • Top your morning cereal with sliced almonds!  2 Tbsp Sliced Almonds provides almost 80mg of magnesium
  • Add fresh spinach to your favorite vegetable soup recipe.  ½ cup spinach provides 80mg of magnesium
  • Try Cashew Butter as part of your afternoon snack!  Did you know 1/8 cup of cashews provides 75mg of magnesium?!
  • Peanuts are Packed with Magnesium!! ¼ cup provides 65mg of magnesium!!!

 

STOP LOOKING TO CAFFEINE AND OTHER SUBSTANCES TO GIVE YOU ENERGY!  BE MINDFUL & AWARE OF THE POWER IN YOUR FOODS!!!  

Enhance Your Health with Snacks!

Snacks can enhance, rather than hurt your diet, with proper portions and healthy food choices in place. A snack can be considered a "mini meal" that will help you have a healthy lifestyle!

Food fulfills three basic needs:

(1) To provide energy

(2) To support new tissue growth and tissue repair

(3) To help regulate metabolism

 

The Benefits of Snacking

  • Binge control. You have more control over your hunger cues when you add snacks into your daily intake.  By eating every 3-4 hours, you are preventing your hunger cue to move beyond your control.
  • Extra energy and nutrients. A grab-and-go snack can be the difference between some nourishment and lack of energy.
  • Control Hunger Pangs. Helps keep your hunger levels down to a minimum and avoid feeling deprived.
  • Control Insulin Levels. Helps keep you blood sugar levels even.
  • Maintains Increased Metabolism. Waiting too long in between meals may cause your metabolism to become sluggish

Choosing Healthy Snacks

  • Select foods that satisfy your hunger, supply your body with energy and provide important nutrients.
  • Even if your main meals are well balanced, it’s easy to put your total diet out of balance with a few poor choices or lack of choices in snacks.
  • The most important thing to be aware of is the type of foods you’re snacking on. It’s wise to allow no more than 10% of your total day’s calorie intake from saturated fat, or sugar items.
  • Remember, one or two well chosen snacks can actually help to improve your day’s total nutritional intake.
  • Opt for snacks of 200 – 250 calories to stay within meal plan goals.  Your caloric goal for snacks is dependent upon your activity level and current food routine. Great options for snacks usually come from these food groups:
  • Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness.  Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients. When paired with a protein, dairy, and/or fat source, it is a complete snack!
  • Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power. Look for items such as whole-grain crackers, whole-grain pretzels and whole-grain crispbreads.
  • Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They can be high in fat, but it's mostly monounsaturated, a healthy kind of fat.
  • Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Dairy products can be high in saturated fat, so choose the low-fat versions.

Fighting Fatigue w/ Food - Miniseries Part 4

Water

Dehydration and fatigue go hand in hand.  Studies suggest that mild dehydration slows the metabolism and reduces your energy.  Water makes it possible to digest, absorb, and transport nutrients.  Water also helps regulate body temperature by allowing your cells to receive nutrients for energy efficiently so your body can properly expend heat through sweating. The solution to dehydration is simple – drink plenty of water at regular intervals!  Aim to drink 8-10 eight-ounce glasses of water a day. Other sources of fluid include flavored water, sports drinks, and herbal teas.

Begin with Breakfast

Skipping breakfast should no longer be an option.  Studies show that people who eat breakfast every morning enjoy more energy and a better mood throughout the day.  The ideal breakfast will deliver a mixture of fiber through whole grain carbs, healthy fats, and lean protein.

Fighting Fatigue with Food - Miniseries Part I

Over the next several days, I'll be sharing tips to fighting common fatigue with the way you eat!  Continue to check the NutriFocus blog to learn all tips to experience more energy through eating!

TIP #1:  Planning = Power

Skipping meals is the #1 energy killer for most individuals.  By making meal planning a priority, you will ensure you have the foods available to consume 4-6 small meals each day. By eating more frequently, your blood sugar is stabilized which will prevent mid-day crashes that lead to fatigue and moodiness.  Meal planning will take the guesswork out of food choices in the middle of a mid-day slump when the temptation to reach for non-healthy items is the highest.

 

In what ways could you do a better job planning your meals and snacks?