Refueling After Exercise

By Dilworth Now nutrition columnist Marian Bennett

Have you ever experienced such an intense workout that it left you feeling like you could eat everything in sight?

 Exercising for at least 60 minutes at a moderate to high intensity can deplete the glycogen stores in your muscles. 

Glycogen is the stored form of glucose or sugar in our body. It is released when we start to exercise so that it can provide us with energy and allows us to keep moving forward. Taking a spin class, boot camp, or running can deplete those stores and really rack up an appetite! However, an easy going water aerobics class, light jogging, or a Zumba class may not deplete those stores as quickly. 

After a workout we want to quickly replenish those glycogen stores that were lost.

Following an intense workout session of 60 minutes or more, eating brown rice or a half of a sweet potato with either baked salmon topped with lemon juice or roasted rosemary chicken breasts with steamed vegetables is one great option. 

Smoothies are a great option after exercise.

Another option could be a protein smoothie filled with:

• spinach and/or kale, 
• frozen strawberries, blueberries, or raspberries, 
• a scoop of whey, gluten free, soy free, and/or dairy free protein powder, 
• and add almond milk and/or orange juice for some sweetness. 

With the protein smoothie make sure to add a carbohydrate like a piece of bread or two to help restore the glycogen. Eating a meal similar to this will provide you more strength throughout the day, heal your muscles quicker and potentially hold off muscle soreness.

Exercising at a lighter intensity will not require as high a demand of food intake as the higher intensity, but there still needs to be a consumption of carbohydrates and protein. 

A small turkey sandwich with lettuce, tomato and mustard with a banana and one tablespoon of almond butter would be a great option! 

A vegetarian option could be a small burrito using a whole wheat or gluten free wrap with lettuce, black or red kidney beans, roasted peppers, homemade salsa, and shredded low-fat mozzarella cheese.

Spring Has Sprung! Taste the Rainbow?

By Dilworth Now nutrition columnist Marian Bennett

Spring is under way and summer is approaching! It seems to be the most flavorful time of the year.

So many wonderful fruits and vegetables are in season, not to mention all of the wonderful things you can make with these fresh foods.

Some fruits that are in season are grapefruit, cherries, kiwi, lemons, navel oranges, strawberries and kumquat. Some vegetables that are in season are asparagus, fava beans, chard, fennel, artichokes, radishes, and parsley. 

These foods can also add great benefits to your health. Take chard for instance. It is packed with vitamin K, A and C along with antioxidants and anti-inflammatory properties. Fava beans are a great source for iron, folate, and fiber, while grapefruit, strawberries, and navel oranges are loaded with vitamin C, antioxidants, and fiber. 

Here are a few ideas that incorporate spring produce:

• Fresh fruit salad with navel oranges, strawberries, kiwi and kumquat
• Fresh radish with flavored butter and/or salts 
• Fava bean salad with roasted garlic vinaigrette 
• Steamed artichokes with melted butter drizzle over top
• Strawberry and apricot crisp with a pecan crumble 

  

Change One Eating Habit Every 3 Months

By Dilworth Now nutrition columnist Marian Bennett

Do you ever get stuck in a rut eating the same meal for breakfast or always eating a dessert right after dinner? 

Consider switching it up every couple of months with a new addition to a favorite meal or swapping out and trying something new.

Eating breakfast can seem monotonous, especially if you eat the same meal every day.

If you have oat bran cereal with a banana every morning, why not change it to having oat bran with a banana and a tablespoon of peanut butter or almond butter?

You will feel fuller longer, get the energy in the morning you need, and even drop an inch or two in your waistline!

Maybe breakfast is not what you want to work on, but perhaps give a go on substituting ingredients from baked goods.

How about replacing butter with avocados?

Avocados provide almost half the daily recommendation of fiber, vitamins and minerals, and helps reduce the risk of diabetes while the flavor is still rich.

What about replacing oil with Greek yogurt?

Yogurt has a lower fat and caloric content and provides probiotics. The texture keeps the recipe still very creamy and adds moisture while it does not add a pungent flavor to the dessert.

These are super, simply yummy options that you can try and will not skimp on the flavor or moisture!

A New Year, A New You!

A healthy dessert option

By Dilworth Now Nutrition Columnist Marian Bennett

A New Year brings new beginnings and starts. 

We all hear about losing weight for the New Year. Here are some healthy alternatives to help kick start the process! 

• Most of us enjoy homemade mashed potatoes, but while it is a comforting side, the calories can really rack up! Instead of adding butter and milk, go for buttermilk. It does not skimp on the flavor or the smooth consistency. 
• Try swapping the potatoes for cauliflower if you are looking for a low carbohydrate option.
• If you want different protein options, instead of having beef or poultry every day of the week, opt for a meatless Monday. Incorporate low sodium black beans or red kidney beans into a taco salad or homemade chili. 
• Now let’s not forget dessert! If you are an ice cream fanatic like myself, try some plain frozen Greek yogurt with some crushed berries, a sprinkle of chopped nuts, and a drizzle of honey for sweetness. 
• For all you chocolate lovers out there, opt for getting a frozen, skinny fudge bar or having frozen strawberries or a banana drizzled with chocolate. 

Incorporating just one small change can have a huge impact on your waistline!