Healthy Eating Tips to Maximize Fitness

 

Healthy Eating Tips to Maximize Fitness!

Lifting weights, running, and hopping on the elliptical machine can take a lot out of you. To keep up pace with an exercise routine, it’s vital that we keep our bodies vibrant and full of life. Its easy to do with a few simple foodie tips.

Protein and healthy carbohydrates must be consumed daily, but not at every meal. After working out however, our bodies are revved up and ready to go. Metabolism is high, and blood sugars level out.

If you aren’t careful, your blood sugar may even tend to drop after working out, so make sure to eat a few carbohydrates beforehand in the form of fruits and/or veggies, along with staying fully hydrated. After working out, it’s vital that you eat a balanced, healthy meal also.

Who said a healthy diet had to be boring? It might take courage to try something new, but that’s where the excitement comes in.

Be adventurous and spontaneous by eating the following foods after you work out:

  1. Hummus and Carrots or Pita Bread – Hummus is made of chick peas which is a legume full of fiber and protein. It also contains crushed sesame seeds and olive oil. You may add red peppers and other veggies for increased vitamin and mineral content. Carrots have lots of Vitamin A and the pita bread has just the right amount of carbohydrates that you need after a workout.
  2. Salmon and Quinoa – Salmon is a very healthy fish with plenty of protein and Omega-3’s which help to heal the wear and tear on your muscles, and also increases physical endurance. They have less carbohydrates than white potatoes and are healthier for you.
  3. Scrambled/Sunny Side Up Eggs, Avocado, and Toast – You can have your eggs any way you want them as long as they are cooked. It’s not required to eat whole wheat bread every single time however as it has a lot of extra gluten. Gluten is not healthy, and is the cause of many a disease for those who are gluten sensitive or have Celiac Disease. White and potato breads have gluten, just not as much as wheat bread. Either way, we choose according to our own taste buds. Avocados have high amounts of antioxidants which are absolutely necessary after working out because the body sweats out toxins during physical exertion and antioxidants help to flush the leftover toxic material.
  4. Dried Fruit and Nuts – Add some soy nuts, raisins, sunflower seeds, dried cranberries, and almonds for a great tasting snack mix with over 34 grams of protein to help rebuild and strengthen muscle tissue.
  5. Bananas and Blueberries – together or separate these two fruits are extremely beneficial. The bananas for potassium which helps to restore electrolyte balance, and the blueberries for amazing antioxidant potential.
  6. Grilled Chicken and Vegetables – This meal is easy to whip up fast and adding olive oil to cook both the chicken and vegetables in is a way to add lots of flavor to this meal. Grilled chicken is just the right type of food after working out as it doesn’t make you feel bloated as long as you eat it with vegetables only and no unhealthy carbohydrates.
  7. Sweet Potatoes – We already know the amazing health benefits of sweet potatoes, which you can add to any meal. Sweet potatoes help to stabilize blood sugar levels and has many vitamins and minerals.
  8. Apples and Peanut/Almond Butter – The perfect, sweetened balance of carbohydrates, protein, vitamins, and minerals. Peanut or almond butter is also very filling and packed with protein.
  9. Tuna Fish and Spinach Sandwich – Tuna fish has magnesium, as well as healthy fish oils while spinach has lots of iron and every other mineral that is in existence. Minerals help to greatly relax the muscles after working out.
  10. Pineapple, Watermelon, and Coconut Water Mixed together – A juicer is great for juicing pineapples and watermelon together to make a hydrating and tasty juice. Add in a half a cup of coconut water, and you have a complete antioxidant, vitamin, and protein mixture of hydration.

You may be able to find plenty of other recipes or great after workout food options online. Or, create your own recipes if you wish. Be creative and have fun with it. When you add fun to your healthy lifestyle, there’s a greater chance you will stick with it over the long run.

Start small, and if you slip up, just start over again right where you are. Eventually, the small strides that a person takes towards good health will become consistent habits – and one day you will be able to call yourself a true “health nut”. You’ll never regret it!

 
 

So far so good, 12 lbs in the first 15 days of the year and still going. Thanks Dr. Pratz

Viviane Exposito