Fueling Your Workout: How to Time Your Nutrition

Don’t Skip the Carbs

Carbohydrates are essential to fuel movement. The more you use your muscles, the more carbs you need to keep going. However, eating right before a workout can make it hard for the body to simultaneously exercise and digest the food in your stomach. So what’s the solution?

The best time to eat carbs (with protein!) is 1 to 4 hours before a workout. It can vary greatly depending on your body, so it may take some experimentation to get the right timing down for you. Some pre-workout snack ideas include: 

• Peanut butter and banana or a pb&j sandwich
• Greek yogurt with berries
• Oatmeal with low-fat milk and fruit
• Nuts and raisins (about ⅔ fruit to ⅓ nuts)

All of these have carbs for fuel and protein to help make the right amino acids ready to use and repair muscle.

Post Workout Nutrition

Replenishing carbs and protein after your workout is essential. This will help build your glycogen stores back up after they fueled your activity and help your muscles recover and rebuild with the right amino acids. Try to eat within an hour after an intense session. Post-workout fuel could look like:

• Smoothie with low-fat milk and fruit
• Low-fat chocolate milk
• Whole grain wrap with turkey and veggies
• Low-fat yogurt with berries

Note that some of these options involve liquid, which will help rehydrate you!

Key Points

• Carbs provide fuel for muscle movement
• Protein helps muscles recover and rebuild
• Try to replenish your nutrient stores with carbs and protein within an hour of working out
• Experiment and figure out what timing and fuel works best for you, but not anything new on race day!

Source: https://www.eatright.org/fitness/physical-activity/exercise-nutrition/timing-your-pre-and-post-workout-nutrition 

Chocolate Chip Banana Pancakes Recipe

     Pancakes are a popular breakfast staple, and for good reason. They are simple to prepare and versatile to add almost any add-ins and toppings you choose! This recipe is inspired by the classic chocolate-banana combination to prepare a delicious start to the day.

Ingredients:

• 3/4 cup flour
• 2 tbsp. sugar
• 1/2 cup toasted wheat germ
• 1 tsp. baking powder
• 1/2 tsp. baking soda
• 2 beaten eggs
• 1 cup low-fat buttermilk
• 1 mashed overripe banana 
• 1/4 cup chocolate chips of choice
• Non-stick cooking spray

Directions:

1. Wash your hands.
2. Mix together the flour, sugar, wheat germ baking powder, and baking powder in a bowl.
3. In a new bowl, mix together the eggs, buttermilk, and banana. Whisk well.
4. Pour the wet mixture into the dry mixture, and stir until combined.
5. Fold chocolate chips into batter.
6. Spray a pan or skillet with the cooking spray, and then turn heat to medium-high.
7. Use a 1/4 measuring cup to scoop batter onto the cooking surface. Flip the pancake when the center begins to bubble. The desired color for both sides is golden-brown.
8. Add your favorite toppings and enjoy!

Nutrition Information:

Serving Size: 3 pancakes  |  Serves: 4

Calories: 290  |  Total Fat: 8 grams  |  Saturated Fat: 3 grams  |  Total Carbohydrate: 48 grams  |  Fiber: 4 grams  |  Protein: 12 grams

Source:https://www.eatright.org/recipes/breakfast/chocolate-chip-banana-pancakes-recipe

Making Sense of Food Colors

    Some foods come in unique colors, such as bright reds and neon blues, and many people question the production and safety of these eye-catching colors. Food dyes and food colors can both be used to produce more visually appealing foods for consumers and recreate natural coloring after processing the food. There are a few things to consider concerning these ingredients' safety for consumption.

What Are Food Colors?

    Food colorings come in two main types: natural food colors and artificial food dyes. Natural colors are made from natural sources such as plants, spices, algae, or insects. Examples of natural colors include turmeric yellow and beet red. Artificial food dyes, on the other hand, are synthetically created in labs and are commonly used in packaged foods. Examples of artificial dyes include FD&C Red No. 40 and FD&C Blue No. 1.

Are Food Dyes Safe?

    Food coloring safety has been debated for many years but has recently gained even more public interest. Although the U.S. Food and Drug Administration (FDA) still allows most food dyes for food processing, they have banned dyes that have been deemed dangerous in the past. They have also begun asking the food industry to begin implementing natural food colors instead of synthetic dyes as a move toward banning more dyes in the future. All food dyes that are currently allowed for use have received safety approval by the FDA based on current evidence and studies. Some states are individually banning the use of certain food dyes because of potential health concerns.

What About Health Risks?

    Food dyes can be controversial because of their potential health concerns, but there are limited human studies to develop a relationship between the dyes and health conditions. One of the biggest concerns is whether food dyes affect children's behavior. So far, research has not proven that food colorings cause or worsen ADHD, although some parents report noticing changes in their children's behavior after consuming foods with added colors. Allergic reactions to food colors are another health risk, but these allergies are very rare. People with a known allergy to a specific coloring may find it safest to avoid all foods with coloring, because many packages condense their specific colors and dyes into an "artificial color" label on the ingredients list. Another concern is that food colors could be a factor in developing cancer, yet research for this relationship is also scarce.

Identifying Food Colorings

    Consuming a small amount of food coloring in your diet is not likely to be dangerous, and should not be feared. They are very abundant in our food supply and difficult to eliminate completely. If you want to reduce your intake of food colorings, reading ingredient labels is a good place to start. Look for terms like artificial or natural colors, color added, dye names like Red 40, or natural coloring names like "colored with beet powder." Choosing more whole food options can also reduce the amount of added colors in your diet.

    Food colorings are a common part of today's food supply and most people can consume them safely in moderation. While ongoing research continues to examine their potential health effects, the food dyes currently approved for use have met FDA safety standards. If you prefer to limit your intake, choosing more minimally processed foods that align with your nutritional and financial needs and reading ingredient labels are simple ways to reduce your intake. The most important goal is maintaining a balanced diet that meets your nutritional needs and taste preferences.

Source: https://www.eatright.org/food/planning/smart-shopping/making-sense-of-food-colors

Family Dinners for a Healthy Heart

    Healthy eating habits start at home, and one simple change that can make a big difference is reducing sodium intake. While many adults consume more sodium than recommended, children often do as well. Eating too much sodium over time can contribute to high blood pressure, increasing the risk of heart disease, stroke, and kidney disease later in life. In fact, the average child consumes more than twice the recommended amount of sodium each day.

Choose Spices Over Salt

    Reducing sodium doesn't mean meals have to be bland. Instead of reaching for the salt shaker, try adding flavor with fresh herbs, lemon or lime juice, vinegar, garlic, or salt-free seasoning blends. These ingredients can enhance the taste of your favorite dishes without adding extra sodium. Many people assume the salt added during cooking or at the table is the biggest source of sodium, but most of the sodium in our diets actually comes from packaged, processed, and restaurant foods. Because children's taste preferences develop early, offering lower-sodium foods from a young age can help them become accustomed to healthier flavors.

Read Nutrition Labels

    One of the easiest ways to reduce sodium is by checking the nutrition label before purchasing packaged foods. Similar products can vary widely in sodium content, so comparing brands can help you choose lower-sodium options without making major changes to your grocery list.

Look for Foods Low in Sodium

    Fresh fruits and vegetables are naturally low in sodium and provide potassium, a mineral that helps support healthy blood pressure. Unfortunately, many children and adults do not get enough potassium in their diets. Excellent sources of potassium include potatoes, tomatoes, spinach, bananas, oranges, and avocados. Children ages 1-13 should consume about 2,000-2,500 milligrams of potassium each day, while teens and adults need about 2,300-3,400 milligrams. Including a variety of fruits and vegetables with meals and snacks is a simple way to increase potassium intake while naturally lowering sodium consumption. Making small changes, such as cooking more meals at home, choosing fresh foods more often, and comparing nutrition labels while shopping, can help your entire family build healthier eating habits and support heart health for years to come.

Source: https://www.eatright.org/food/planning/meals-and-snacks/family-dinners-for-a-healthy-heart 

Blueberry Barbecued Chicken Recipe

Try this unique recipe that blends two summer favorites: fresh blueberries and barbecue sauce! This grilled chicken with a tangy blueberry barbecue sauce is perfect for the warmer months.

Ingredients:

• 1/2 cup diced onion
• 1 tbsp. olive oil
• 2 cups frozen blueberries
• 1/4 cup ketchup
• 1/4 cup balsamic vinegar
• 1/4 cup brown sugar
• 1/2 tsp. salt
• 6 6-ounce boneless and skinless chicken breasts.

Directions:

1. Wash your hands.
2. Heat a medium sized sauce pan over medium heat. Using the olive oil, sauté the onion until translucent. Add in the blueberries, ketchup, balsamic vinegar, brown sugar and salt. Stir while letting it come to a simmer. Continue to simmer for 4 minutes, stirring periodically.
3. Blend the sauce mixture until smooth. Put 1/2 cup of the sauce off to the side for serving, and use the rest while grilling the chicken.
4. Flatten the chicken breasts until about 1/2 inch thick. Place them on a prepared grill, and cook 5 minutes on each side. 
5. Spread 1/2 of the designated sauce evenly on the chicken and then grill 1 minute. 
6. Flip the chicken and spread the remaining 1/2 of the sauce on that side, grilling another minute. 
7. Ensure chicken reaches an internal temperature of 165°F.
8. Serve with the remaining blueberry sauce.

Nutrition Information:

Serving Size: 1 Piece  |  Serves: 6  |  Calories: 292  |  Total Fat: 6 grams  |  Saturated Fat: 1 gram  |  Carbohydrates: 22 grams  |  Fiber: 1 gram  |  Sugars: 18 grams  |  Protein: 35 grams

Source: https://www.eatright.org/recipes/entrees/blueberry-barbecued-chicken-recipe

Foods for Eye Health

    Eating a nutrient-rich diet can support eye health as you age, and may lower the risk of developing conditions such as cataracts, macular degeneration, and glaucoma. While no specific food can guarantee prevention, consuming nutrients from whole foods has shown greater benefits over obtaining them from supplements. Here are a few examples of whole foods that are rich in vitamins, minerals, and antioxidants that support eye health.

• Kale: This superfood, along with other dark leafy greens, contains lutein and zeaxanthin. These compounds can be converted into vitamin A and may help protect the eyes from sunlight damage and natural aging damage. These nutrients are also found in spinach, collard greens, broccoli, kiwi, grapes, oranges, corn, and egg yolks. They are best absorbed when eaten with healthy fats like olive oil or avocado.
• Sweet potatoes: These root vegetables are rich in beta-carotene, which can also be converted into vitamin A to support vision and prevent eye damage. Other foods that are rich in beta-carotene include carrots, butternut squash, spinach, collard greens, liver, milk, and eggs. Beta-carotene is also best absorbed when eaten with healthy fats.
• Strawberries: These berries contain high amounts of vitamin C, which acts as an antioxidant that may lower the risk of developing cataracts. Other foods that are high in vitamin C include bell peppers, broccoli, citrus fruits like oranges, and cantaloupe.
• Healthy fats: Foods that contain omega-3 fatty acids may also preserve eye health. Fatty fish, like salmon, are excellent sources of omega-3s and should be eaten two to three times weekly. Other sources include walnuts, flax seeds, and chia seeds.

Source: https://www.eatright.org/health/wellness/healthful-habits/5-top-foods-for-eye-health 

Fruity Guacamole Recipe

 Guacamole is a favorite snack dip for many people. Add a fun twist to it by incorporating seasonal fruit to add unique flavors. Some fruits that would pair well are strawberries in spring, mangoes in summer, figs in fall, and grapes in winter.

Ingredients:

• 2 cubed avocados
• 1/2 cup diced seasonal fruit
• 1/4 cup chopped onion
• 1 diced plum tomato with seeds removed
• 1 minced jalapeño popper
• 3 tablespoons chopped cilantro
• 2 tablespoons lime juice
• 1 minced clove garlic
• 1/8 teaspoon ground cumin
• 1/2 teaspoon sea salt

Directions:

1. Wash your hands. 
2. Add all ingredients into a bowl, stirring gently to incorporate. 
3. Serve with tortilla chips or vegetables for dipping.

Nutrition Information: 

Serving Size: 3 tablespoons

Serves: 9

Calories: 90  |  Total Fat: 7 grams  |  Saturated Fat: 1 gram  |  Total Carbohydrate: 8 grams  |  Dietary Fiber: 4 grams  |  Sugars: 3 grams  |  Protein: 1 gram

Source: https://www.eatright.org/recipes/snacks-and-sides/fruity-guacamole-recipe