water

Smoked Salmon & Farro Salad 

img_6412-0.jpg

INGREDIENTS

  • 1 cup uncooked Farro
  • 2 diced Fuji apples
  • 1/2 cup diced red onion 
  • 1/2 cup chopped walnuts
  • 4 ounces smoked salmon, cut into 1-inch pieces 
  • 2 medium celery stalks, thinly sliced 
  • 2 tablespoons extra-virgin olive oil 
  • 2 tablespoons fresh lemon juice 
  • 1 tablespoon Dijon mustard 
  • 1/2 teaspoon kosher salt 
  • 1/2 teaspoon ground black pepper

PREPARATION

Place farro in a medium saucepan. Cover Farro with water to 2 cups water; bring to a boil. Reduce heat, and cook, uncovered, 30-35 min or until tender. 

Combine cooked Farro, diced apples, and next 4 ingredients (through celery) in a large bowl. Combine oil and remaining ingredients in a small bowl, stirring with a whisk. Drizzle dressing over Farro mixture; toss to coat.

Recipe Recommendation for Meatless Meal

20140716-075531-28531277.jpg

If you liked what you saw on NutriFocusRD's Instagram on Monday then get excited... I'm sharing the recipe below!! Thanks Just a Taste for inspiring this delicious and nutritious meal!!! Life is short... Eat Good Food!!!

20140716-075248-28368242.jpg

ASPARAGUS & GOAT CHEESE TART: Recipe Inspired By: Just a Taste Ingredients 4 Large eggs 1 sheet (1/2 of a 17.3-ounce package) frozen puff pastry dough 2 Tablespoons olive oil 2 teaspoons minced garlic 3/4 pound asparagus spears, ends trimmed and spears cut into 1/2-inch pieces 10oz bag of Organic Frozen Peas Crumbled goat cheese 4-5 Green Onions, Diced

Directions: Allow the eggs and frozen puff pastry to sit at room temperature for 30 minutes.

Preheat the oven to 400ºF and line a baking sheet with parchment paper.

Blanch asparagus and frozen peas to keep a vibrant green color to the vegetables. Place vegetables in boiling water for 1-minute and immediately place in ice water. Dry off vegetables before sautéing.

Once the puff pastry has thawed, use a sharp knife, score a 1/2-inch border around the edges. Transfer the pastry to the baking sheet then prick it several times with a fork. Bake it for about 10 minutes, or until it's lightly golden brown. Remove it from the oven.

Add the olive oil to a large sauté pan set over medium heat. Add the garlic, asparagus and peas to the pan and cook, stirring, for 2 to 3 minutes until the garlic is golden brown. Season the mixture with salt and pepper then transfer it onto the baked puff pastry, spreading it evenly within the edges.

Break the eggs, one at a time, into a small dish then carefully pour each egg onto the tart, spacing them evenly apart. Sprinkle each egg with fresh black pepper then bake the tart for 12 to 14 minutes just until the egg whites are completely cooked and no longer translucent.

Remove the tart from the oven, sprinkle it with the crumbled goat cheese, chopped green onions. Slice and serve the tart immediately.

Recommend serving with organic arugula and sweet potato salad topped with shaved Parmesan and leftover asparagus and pea mixture!

20140716-075413-28453094.jpg

Eating for Performance - Post Workout

j0441729

Eating After a Workout is called Recovery Nutrition. 

Goals of Recovery Nutrition Include: 1. Restore fluid and electrolytes (sodium and potassium) lost in sweat 2. Replace muscle fuel (carbohydrate) utilized during your activity 3. Provide protein to repair damaged muscle tissue and to stimulate growth of new muscle tissue

Nutrition for Recovery Needs to Begin Between 15-60 minutes From the Completion of the Activity.

2 Important Areas in Recovery Nutrition:

Glycogen Replacement: Consume 25-50g carbs immediately after exercise. This can be a combination of food and drink. Examples Include: Energy bar, Bagel, Whole Wheat Bread, Dried Fruit, or Fresh Fruit, Granola Bar or Low-Fat Granola Pieces.  Another option would include replacing your carbohydrate store with a sports drink if you have a difficult time eating immediately after a workout. • Re-Hydrate: Begin drinking 16oz. of water for every pound of water lost through sweat during a workout. Continue to drink water throughout the day.  Water is generally the best way to replace lost fluids. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.

Eating for Recovery Will Result In:

Increased ability to Train Longer and with More Intensity

Delay the Onset of Fatigue

Improve Body Composition and Strength

Maintain Healthy Immune System

Reduce Risk of Injury

Reduce Risk of Cramps and Stomach Distress During Workouts

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:

j0441753

  • 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.

blueberries1

 

Eating for Peformance

Over the next several posts, I will be focusing on how to eat for active performance. I will be sharing a few guideline to consider when fueling, hydrating, and recovering from a moderate to moderately intense workout.

EATING BEFORE YOUR WORKOUT

Running

  • Consume 30-50g carbohydrates approximately1-2 hours before a moderate to intense exercise session. Examples include an Energy Bar (Clif Bar, Mojo Bar, Kind Bar, or LaraBar), Whole Grain Cereal with Milk, Whole Wheat Bagel, Fresh Fruit with Yogurt, Peanut Butter Sandwich, Dried Fruit, Whole Grain Pretzels.
  • Drink 8-16oz. of water.  If you plan to sweat less than 90 minutes, a sports drink is not needed.  Water will re-hydrate you appropriately.
  • If you are following a balanced and nutrient dense meal plan, your needs should be met.  Check with a dietitian for your nutrient assessment.

 

TIP #4 - EATING WELL

TIP #4 -   DON'T GET THIRSTY!

The Dietary Reference Intakes from the Institute of Medicine recommend a total daily beverage intake of 13 cups for men and 9 cups for women. This amount is for generally healthy people living in temperate climates. The recommended amount of fluids can come from a variety of sources such as sports drinks, water, juice, milk, tea, and other non-alcoholic beverages.  We also get fluids from foods we eat such as fresh fruits and vegetables.  I recommend avoiding high amounts of sugary soft and fizzy drinks as they are high in sugar content and bad for your teeth.

How can you increase your fluid intake?

Consider the following tips:

  • Have Fresh Fruit for a Snack! The majority of watermelon is water!
  • Make fluids accessible!  Carry a water bottle with you on the go!
  • Drinking water all day can get a little boring, so add flavor! Be creative!  Add fruit or cucumber for a refreshing twist!

Beat PMS At The Table!

CALCIUM COUNTSResearch has shown that women with PMS have lower blood levels of calcium around their time of ovulation compared with women who don’t have PMS symptoms. Mood and bloating has been shown to improve when women take 1,000 – 1,200 mg of calcium daily.  Calcium rich foods include low-fat dairy products, calcium-fortified soymilk, low-fat cheese, broccoli, kale, and white beans, tofu, rhubarb, sardines, okra, peas, Brussels sprouts, sesame seeds, and almonds, and calcium-fortified orange juice.

MORE MAGNESIUM Women with PMS tend to have lower blood levels of magnesium. A diet rich in magnesium can improve mood and decrease water retention.  Magnesium also helps regulate serotonin, the so- called-feel-good neurotransmitter. Proper levels of serotonin helps to elevate moods, while decreasing water retention.  Magnesium-rich foods include pumpkin seeds, spinach, Swiss chard, wild salmon, sunflower seeds, cashews, quinoa, potatoes with skin, soybeans, beans (black, white, navy, lima, pinto, kidney), amaranth, peanuts, peanut butter, chick peas, brown rice, and whole grain bread, and whole-grain breads.

VITAMIN B6 MATTERS Vitamin B6 is one of the necessary ingredients required by the body to manufacture dopamine, one of the mood neurotransmitters. Some studies have shown that taking a supplement reduces irritability, depression, and breast tenderness. Taking between 50 mg and 300 mg daily can help in the reduction in symptoms of PMS. Some of the best foods for B6 include fortified whole-grain breakfast cereals, garbanzo beans (chick peas), wild salmon, lean beef, pork tenderloin, chicken breast, white potatoes with skin, oatmeal, banana, unsalted pistachio nuts, lentils, spinach, cod, snapper, turkey, and bell peppers.

VITAMIN E - Studies has shown that by taking 400 - 600 IU per day, women can experience a reduction in breast tenderness and cysts within breast.  Vitamin E can be found in sources such as, vegetable oil, leafy vegetables, fortified cereals, and nuts.

LIMIT SALT INTAKE - PMS can cause bloating and water retention. An intake high in salt can increase bloating and water retention. Recommend limiting the use of the salt shaker at the table and use natural sea salt.

AVOID ALCOHOL- Avoid excessive alcohol during PMS to reduced breast tenderness. Alcohol upsets blood sugar levels and interferes with magnesium and zinc absorption.

AVOID CAFFEINE - Research suggests that the effects of caffeine are magnified during PMS, leading to greater breast tenderness, nervousness, & potentially more irritability. Caffeine in coffee, soft drinks & chocolate act as a stimulant which induces irritability, anxiety, depression, headaches & insomnia.  Replace coffee, tea, & caffeinated drinks, with herbal teas & other decaffeinated beverages.  Consider chamomile tea b/c of its properties that relieve muscle spasms & reduce tension to alleviate painful menstrual cramps, anxiety, and irritability.

FIBER FIGHTS CRAVINGS, MOOD SWINGS, & FATIGUE – Great sources of fiber include, berries, pears, apples, beans, peas, spaghetti, oat bran muffins, and spinach.  Complex carbohydrates contain fiber and give energy over a longer period of time. Try not to go more than 3 hours without eating to keep your blood sugar levels even.

HYDRATE - Drinking more water will reduce retention and bloating by diluting the concentration of salt within the body.

GOT SLEEP? - Lack of sleep causes women to feel tired and run down which may increase levels of stress and symptoms of PMS.

ENOUGH EXERCISE - Regular exercise can reduce the additional stress women may feel prior to menstruation by regulating hormone levels.

 

 

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 3

Be A “5 to 9” Fan

Eating 5-9 servings of fiber-rich fruits and vegetables will allow your energy levels to soar!  Fresh produce will help keep you hydrated because they are filled with water! The more color you can add to your day through a variety of fruit and vegetable colors, the better!  For example, bananas are easily digested and provide a lot of potassium which helps maintain normal nerve and muscle function.  Times of stress or during strenuous exercise can cause potassium levels to drop since the body does not store potassium for long periods of time.  Other great snacks include apples, grapes, peaches, and pineapples!