Live your healthiest, happiest, most purposeful life
Author: Lacy Ngo
Lacy Ngo is a Registered Dietitian with a Masters in Human Nutrition. Lacy focuses on mindful eaitng and living and her blog provides over 400 nutrition and weight loss tips as well as inspiring faith stories
So you want to workout and eat all those nutrients that help with mood, reduce stress and the risk of chronic disease, and help with memory and cognitive function, but you feel overwhelmed with how to get started. Although there are lots of ways to go about improving your health, simply changing your morning routine could be all you need to jumpstart your health transformation.
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This article is written by Lacy Ngo, a dietitian nationally recognized as a top expert in faith-based mindfulness and evidence-based nutrition. She shares the exact steps that, based on science, produce the most dramatic health and weight loss success in her book, 18 Weeks to a Healthier, Happier, More Purposeful Life. This book is like nothing you have ever seen before. It combines faith and science. Both are crucial when it comes to producing real change because real change involves the mind, body, and spirit.
A Dietitian Transforms Her Health
In case you haven’t read any of my blog posts yet, let me give you a little background. I am a registered dietitian who saw drastic improvements in my mood and health after I transformed my diet. I even lost 50 pounds. Now I share posts like this to help others transform their health as well.
I lost 50 pounds and transformed my life, and I jumpstart my day with this morning routine.
Why The Morning Routine?
Everyone’s morning is different; therefore, different routines will work best for different people. This, however, is the routine that works best for me and my current lifestyle. With this routine, I am able to get in crucial nutrients and exercise before I even go to work. Before 8:00 AM, I have consumed nutrients that help my immune system fight off germs while I am touching doors and shaking hands. By the end of the morning, I have also consumed nutrients that promote a positive mood and help me cope with the stresses of the day.
The morning routine for optimal health according to a dietitian who has lost 50 pounds and transformed her health.
Here My Morning Routine For Optimal Health
5:00 AM
I wake up and say a prayer, and I think of all the ways I am thankful.
Fill up my water bottle so that I have water on hand for the rest of the day. Confession: I have trouble drinking water during the day, so these gallon jugs with a water drinking schedule on them help me get in more water during the day. I also love the “pump you up” words on the jugs.
5:00-5:30 AM: Exercise
Next, I run for 10 minutes and do 10 of my favorite exercises. (See videos of my sample workouts below.) Before I exercise, I take a moment to thank God for the opportunity to move my body. I like to exercise outside and notice my surroundings. This is my way of mindfully exercising.
Sample of my Morning Exercise Routine: I pick 10 exercises to do each morning. The whole workout only takes about 10 minutes.
5:30-6:30 AM: Eat Breakfast
Before I eat breakfast, I take a moment to thank God for all the nourishing foods I am about to put into my body. Then, I slowly and mindfully enjoy one of the following:
A handful of berries with yogurt and granola made out of either hemp, oats, or chia seeds (Sometimes I break up bars in my yogurt and berries).
A handful of berries and nut mix or trail mix along with a drink like Humm Zero Kombucha or the Gut Check KOR shot. (Kombucha and yogurt are good sources of probiotics.)
Yogurt + Berries + Chia Seeds and Nuts Clusters
Why I Make Sure I Eat Berries, Probiotics, Nuts and Seeds Each Morning
Berries are a great source of antioxidants. Research shows that antioxidants in berries are important for brain function and mood, and may reduce the risk of chronic disease and cancer. Probiotics help regulate our GI tract and may reduce the risk of a host of chronic conditions and mood disorders. Nuts and seeds are a great source of healthy fats, antioxidants, and fiber. Chia seed, hemp seed, flax seed, and walnuts also contain ALA Omega-3, which is anti-inflammatory and important for optimal cognitive function and immunity. Omega-3 may even help with mood disorders like depression and anxiety.
6:30 AM: Take My Supplements and/or Drink a KOR Shot
I like to take an Omega-3 multivitamin like Nature Made Multi + Omega-3 because Omega-3s are important for brain function and mood. During the fall and winter I alternate each day between the Omega-3 multivitamin and the Bluebiology Immune Essentials since fall and winter are cold and flu seasons. I also drink KOR shots each morning. I rotate between the Vitality Kor Shot, which contains Turmeric and the Wellness Kor Shot, which contains ginger. Ginger and Turmeric are immune supportive and have antioxidant properties. KOR shots have a fantastic ingredients list. Many of the ingredients are nutrients I try to incorporate naturally through diet but sometimes have a hard time getting them in regularly.
6:40-7:40 AM: Get Dressed For My Work Day.
And done! By 7:40 AM I have already finished my workout and consumed a powerhouse of nutrients like antioxidants, fiber, omega-3, and probiotics!
For the rest of the day, I try to include even more nourishing energizing foods that will continue to help me seize the day! I create and eat a nourishing lunch and dinner using The Nourishing Meal Builder strategy, or I eat left overs.
How to Destress and Reenergize After Work
Then I have an after work decompress routine: You can see it here.
Evening Routine
Finally, I have an evening routing that helps me unwind before bed. You can see that routine here.
We have a new website dedicated to all things paddleboards! Our new website is called www.paddleplanit.com. You can find the Best Paddleboard Gifts on our new website here.
But if you just can’t wait to click over here is a sample of some of my favorite paddleboard accessories (For a more complete list, visit our new website www.paddleplanit.com),
This site may contain affiliate links. (Read full disclosure here).
Best Gifts for Paddle Boarders: From paddle board cup holders and jewelry to pumps and seat attachments- So many things your paddle boarding friend will love.
We love pulling up to an island and setting up a picnic area. This is actually my daughter’s favorite thing about paddleboarding. Large waterproof picnic blankets are perfect for these island picnic adventures because they are compact and easy to store on your paddleboard and they are waterproof and easy to clean.
This are so compact that they can easily be stored in the bungee storage area on a paddle board. These stools come in handy when you are having lunch or lounging on a beach or island shore.
There is nothing like relaxing with a drink while leisurely floating in the middle of a beautiful body of water. To have cold drinks on hand, you will need a cooler. Plus, you will need a cooler to pack delicious food for that island picnic. We prefer traveling with a soft cooler because losing your balance on a paddle board and falling on a hard cooler is not pleasant. Soft coolers are also easier to store in the paddle board bungee storage area. We like the Portable, Leakproof, Waterproof Icemule Cooler Backpack Soft Cooler. The backpack feature is nice for hiking to nearby scenic picnic spots.
I wanted shoes that had enough support for walking on rocks and gravel but not so much support that I couldn’t feel the board. (It’s a lot harder to balance on the board if you can’t feel it under your feet). I don’t how they make these NRS Kinetic water shoes where you can feel the board and still provide protection from rocks, but they did. These are the best water shoes I have ever had. They come in men and women sizes.
Best Gifts for Paddle Boarders: From paddle board cup holders and jewelry to pumps and seat attachments- So many things your paddle boarding friend will love.
If you go paddle boarding often, you are going to want an assortment of board shorts. TheWillbond Women’s board shorts are inexpensive and come in a plethora of colors.
This is my favorite speaker. I have dropped this irocker Waterproof Floating Bluetooth speaker in the water multiple times with no issue. It sound fantastic and is easy to use. My favorite feature is that it can screw into action mounts or attach to d-rings on the paddle board. This is a must have for chillin’ on your paddle boards.
The Go pro Bundle is perfect for filming action paddle board shots and even filming underwater snorkeling adventures. We don’t go on paddle board trips without it.
They literally come in a little soft bag, making them the easiest “chairs” to carry on your paddle board. One of my best memories is docking my paddle board and setting up my hammock overlooking a mountain view. I never wanted to leave.
My daughter is already begging for this for Christmas, and of course, she is! How fun is this. You can sit in a swan chair while you are paddleboarding! You can also purchase other versions like sharks and unicorns!
Floating Sunglasses Strap
Umm trust me, we know from personal experience how handy these floating sunglasses straps are. We have lost only one pair of sunglasses after a fun unintentional dip in the lake (AKA falling). After that, we bought floating sunglasses straps, and we haven’t lost a pair of sunglasses in the water since. I love this 10-piece set of Neoprene sunglasses straps floating bands for Water Sports Outdoor Adventure.
If you are serious about paddling and can’t stand the thought of putting the paddleboard away during the winter, then you may want to invest in a Kokatat Dry suit. They can be pricey but are made to keep you dry and warm during winter paddling.
Wet Suit
If a dry suit seems out of your price range, but you still want to stay dry and warm in the winter, you may find that a wet suit, like the Realon Wetsuit for Cold Water works for you.
Best Gifts for Paddle Boarders: From paddle board cup holders and jewelry to pumps and seat attachments- So many things your paddle boarding friend will love.
Exciting news! Our paddleboard posts are moving to a site dedicated to all things paddleboards! Our new website is called www.paddleplanit.com.
You can find the top 4 Best Inflatable Paddle Boards here.
Here is a sample: When selecting inflatable paddle boards, I did some major research, and I mean major. I looked into 26 brands, and out of those 26 brands, I determined what I consider are the top 4 inflatable paddleboards.
This site may contain affiliate links. (Read full disclosure here).
The Top 4 inflatable paddle boards: My picks after reviewing 26 brands
But First My Inflatable Paddle Boards Criteria..
So I started reading and reading and reading about all the different paddle boards and what they had to offer. Feeling overwhelmed by all the minor differences in the huge variety of options, I decided I needed a more organized approach to research paddleboards. So before I continued the search, I sat down and thought about what my criteria were for the ultimate inflatable paddleboard.
Here are my Inflatable Paddle Board Must Haves…Read more Here.
I like to focus on food first. In fact, according to research, nutrients appear to have the biggest impact when they are consumed as a part of food instead of singled out in supplement form. Still during cold and flu season, you may wonder if you are getting enough of a of those immune supportive nutrients in your daily diet. Could supplements help? What does the research say?
I, personally, take immune supportive supplements during the fall and winter months, when contagions typically spread. Below I discuss some of my favorite immune supportive supplements and why?
The Best Immune Supportive Supplements According to a Registered Dietitian: The 5 Best Supplements to take during the cold and flu season
This site may contain affiliate links. (Read full disclosure here).
But First A Note On Supplements
While I take an optimistic approach with food and their benefits, I am more cautious with supplements for two reasons. One, they can be expensive, and two, when taken in excess, supplements can become toxic. Some supplements can negatively interact with medications. Moreover, when you are taking a supplement that is shown to “boost” your immunity, this could theoretically cause your immune system to become overactive. Overactive immune systems could possibly trigger an autoimmune disease or allergies.
In the case of food, however, even if the research is preliminary and conflicting as far as a particular benefit; if the food is generally healthy, why not incorporate it in our diets?
The take home message is always talk with your doctor before taking supplements.
How to Choose Your Immune Supportive Supplements
Supplements can have a place in our life when we are not getting enough of a certain nutrient in our diet. Below is a list of my top favorite supplements. Before I approve a supplement, the supplement must be generally regarded as safe based on research. I also look for supplements that are third party tested. Finally, I look to see if the supplement does what it says it can do according to ample research.
This supplement is packed with immune supporting ingredients- Vitamin C, Zinc, Elderberry, and Probiotics.
A Breakdown of the Active Ingredients in BlueBiology Immune Essentials
Active Ingredient: Elderberry
According to research, elderberry may shorten the duration of the flu by 56% when taken within 48 hours of the first symptoms. Elderberry may shortens the duration and severity by blocking a viruses ability to spread. (14)
Relief occurs within 2-4 days of elderberry treatment. Although elderberry seems to shorten the duration and severity, it does not seem to prevent the common cold and other viruses.
Active Ingredient: Vitamin C
Although research is conflicting, a majority of studies show that while vitamin C cannot prevent the onset of a cold, vitamin C may shorten the duration. One study showed that regular supplementation of vitamin C decreased the duration of the common cold in adults by 8% and in children by 14%. (12) It appears that you must be taking Vitamin C for an extended period of time, because taking vitamin C at the start of a cold does not seem to help.
Active Ingredient: Zinc
According to a review of 15 studies, colds were prevented in people who took zinc by mouth for 5 months (14). Another review suggests that zinc lozenges and syrups are beneficial in reducing the duration and severity of the common cold in healthy people when taken within 24 hours of the onset of symptoms (84). However, eating foods high in zinc is safer than taking zinc supplements for long periods of time because excessive zinc intakes could cause copper deficiency. Because of this, I only take zinc-containing supplements every other day during the fall and winter months, when cold and flu are on the rise. If I do come down with a cold, I take a zinc-containing supplement everyday.
Not a supplement per say, but actually a juice shot. Still, you would take this juice shot daily in addition to your meals, similar to how you would take a supplement.
The Gut Check Kor shots contain probiotics. According to research, probiotics may help reduce the frequency and severity of infections and colds (26, 27 28, 29, 30, 31, 32, 33). In a 2015 review, researchers looked at 12 studies (3,720 total participants) and found that people taking probiotics may have fewer and shorter upper respiratory infections. The review also noted that people who took probiotics had less of a need for antibiotics. They also had less absences from schools due to colds. Another review looked at 28 trials and found that all but 5 trials showed probiotic benefits in regards to respiratory tract infection outcomes.
The Intense Defense KOR Shot contains zinc and vitamin D3. We already talked about the research for zinc above, but we haven’t talked about the role of vitamin D and the immune system yet. Evidence shows that vitamin D can have a significant impact on the immune system and may offer protection against the common cold (12, 16, 110, 111). In fact, people with low vitamin D levels are more susceptible to colds, flus, and respiratory infections. Adequate vitamin D may even decrease the rate of respiratory infections from colds, flu, bronchitis, and pneumonia.
Another great probiotic source that I like to consume on a regular basis is Humm Zero. This kombucha stands out from other kombuchas because all of the sugar has been fermented out of the drink, making this Kombucha a zero sugar drink.
Karma probiotic waters are fortified with probiotic as well. These drinks have a fun factor too! When you are ready to drink a Karma, you push a button on the top of the bottle and the powder in the lid mixes with the water!
Immune Supportive Foods
Remember, eating immune supportive foods is even more important that supplements. These foods include antioxidant-rich foods like fruits and vegetables, omega-3-rich foods like salmon and tuna, and fresh herbs and spices like turmeric, cinnamon, garlic, and ginger. You can also drink juice shots containing these spices like the Vitality KOR Shot containing Turmeric and Wellness KOR Shot Containing ginger.
This paddleboard workout is a workout for the whole body- arms, legs, and core! You will notice that you may have to perform these exercises a little slower and more carefully than you would on the ground in order to keep your balance, but adding the balance aspect to your workout will add a whole other dimension to your exercise and intensify your core workouts…Find a full paddleboard workout video here.
Exciting news! This post has been moved to our newest website, Paddle Plan It. Paddle Plan It is dedicated to all things paddleboarding including paddleboarding trip ideas, paddleboard camping packing lists, paddleboard reviews, and more.
This site may contain affiliate links. (Read full disclosure here).
The Ultimate Paddle Board Workout: The Best Exercise Routine to Do on Your Paddle Board.
I can find plenty of sweet Greek yogurt recipes, but I have more trouble finding savory ones, and since I tend to crave savory over sweet, I wanted to share some ways to use Greek yogurt in a savory dish. This Healthy Avocado Ranch Dip is an absolutley amazing savory Greek yogurt dip! Let me tell you, every time I make this recipe for a party, it is gone in minutes. People don’t even know how many nutrients they are getting!
The two superstar ingredients of this recipe are the avocados and the Greek yogurt. The avocados are full of healthy fats, vitamin C, fiber, folate, vitamin E, and antioxidants, and the Greek Yogurt is a fantastic source of gut-healthy probiotics.
You know what else I love about this recipe? There is absolutely no cooking involved! This is such an easy recipe to just throw together for a last-minute social with friends.
Healthy Avocado Ranch Dip: Easy; no cooking required; super popular appetizer for parties!
Healthy Avocado Ranch
Yield: 1 cup
Prep Time: 10 minutes
Servings: 4-5
Ingredients:
2 Avocados, peeled and pitted
1/3 cup Greek Yogurt, plain
1 tsp lime or lemon juice
2 tsp ranch powder
1 clove garlic, minced
Instructions:
Combine all of the ingredients in a medium bowl.
Next, stir ingredients until they are mixed well. I also like to use a potato smasher to smash the avocado while mixing the ingredients together.
Finally, serve with chips, crackers, or crispy raw vegetables. For healthy chip and cracker options, click here.
Healthy Avocado Ranch Dip: Easy; no cooking required; super popular appetizer for parties!
Faith-Based Mindful eating can help with stress, gut health, and even weight loss. I am a registered dietitian who lost 50 pounds when I stopped stressing about weight and started focusing on mindfully eating and mindfully living.
This may site contains affiliate links (See full disclosure here.)
I have talked about mindful eating in many posts, but for this post, I want to demonstrate what mindful eating actually looks like.
Below is a description of mindful eating. You can also view two mindful eating demo videos. The first shows you what thoughts I might have as I pause before and during the eating process. The second demonstrates what mindful eating actually looks like including how long it might actually takes to mindfully eat a meal.
What Am I Thinking About While I Mindfully Eat?
I could see the rainbow of colors from the freshly sautéed vegetables, and I could smell the fresh garlic as the steam reached my nose. The smells and colors made me feel thankful for what I was about to eat, and I prayed, thanking God. I still was not ready to take my first bite.
Next, I think about what I was putting into my body. These vegetable were full of nourishing antioxidants and fiber. I also think about how diets high in antioxidants and fiber are linked to lower risk of chronic disease, cancer, and even mood disorders like anxiety and depression. My mind marvels as I think about how antioxidant and fiber-rich foods promote brain function and support the immune system. I am about to put these amazing foods in my body, and I take a moment to thank God again for these foods that come straight from the earth!
Now I am ready to take that first bite. As I bite down, I let the flavors and textures consume my thoughts. I can taste the nourishment in each bite. I can feel the crunch of the cauliflower, and I notice the earthy flavor of the kale. As I eat, I enjoy God’s company. I continue to mindfully eat, making a conscious decision to be present with God and my food. With each bite, the stress of the day just melts away. This is a chance to rest my body and decompress. I can feel myself relaxing in God’s presence.
How to Eat Mindfully: What Does it Look Like?
How Does Mindful Eating Help with Portion Control?
This article is written by Lacy Ngo, a dietitian nationally recognized as a top expert in faith-based mindfulness and evidence-based nutrition. She shares the exact steps that, based on science, produce the most dramatic health and weight loss success in her book, 18 Weeks to a Healthier, Happier, More Purposeful Life. This book is like nothing you have ever seen before. It combines faith and science. Both are crucial when it comes to producing real change because real change involves the mind, body, and spirit.
How to Stop Overeating with Mindful Eating and What Does Mindful Eating Actually Look Like?
When we think of nutrition for peak athletic performance, we are likely looking for foods that improve performance, speed, muscle mass, and quick thinking. We may also be looking for foods that help with muscle soreness and injury, and provide sustained energy. For many, big games and tournaments may cause feelings of nervousness; therefore, athletes may also want foods that help them feel calm while still keeping them alert.
Everything you need to know about nutrition for peak athletic performance. Nutrition for the pre-teen, teen, and adult athlete
This site contains affiliate links (See full disclosure here.)
For this article, we will go into specific nutrients and their roles in athletic performance, but first let’s look at what the research says about the general diet.
The Mediterranean Diet and Peak Athletic Performance
The Mediterranean Diet emphasizes a mostly plant-based diet consisting of vegetables, fruit, whole grains, lean meats, fish, nuts, and seeds. These foods are high in antioxidants, fiber, omega-3s and other healthy fats, vitamins, and minerals. Antioxidants and omega-3s can fight oxidative stress brought on by heavy physical activity. Omega-3s may also delay muscle soreness (1).
One recent study looked at the Mediterranean diet, specifically. This particular study found that the participants became 6% faster after they followed a Mediterranean diet. (Before the study began, they were eating a more Western style diet). These improvement were seen in as little as 4 days (2).
The Ketogenic Diet and Athletic Performance
The Ketogenic diet has been looked at recently as a possible diet for athletes. Interestingly, the research found that while the ketogenic diet may benefit endurance athletes performing aerobic exercise; the keto diet actually decreased the performance of athletes performing anaerobic exercise (3). In other words, the keto diet could possibly benefit ultra-runners performing at a light to moderate pace for a long duration. However, before the keto diet is beneficial for these endurance athletes, the athlete’s body must adapt to using fat as the main source of energy. This benefit is NOT seen in high intensity athletes. For high intensity training like with soccer and sprinting, the keto diet may actually impair the performance of athletes. It should also be noted that there is abundant evidence that a higher carbohydrate diet improves athletic performance.
Based on this data, the keto diet is not recommended for athletes performing high intensity exercises for a shorter duration (under 3 hours).
Vegan and Vegetarian Diet and Athletic Performance
Based on 8 studies, the vegan or vegetarian diet does not provide an advantage when it comes to athletic performance compared to healthy omnivore eating. However, there does not appear to be a disadvantage to eating vegan/vegetarian as long as the vegan/vegetarian diets are well-planned and appropriately supplemented (5, 6).
Athletes need more protein than the general population so vegans will need to make sure they are getting adequate protein from food and, if needed, supplements. Other nutrients often found in animal products are vitamin B12, iron, zinc, calcium, iodine, vitamin D, and DHA and EPA omega-3s. Vegans may need supplements for these particular nutrients as well (4).
Some research does report that vegetarians have lower mean muscle creatine concentrations which may affect supramaximal exercise performance.
Macronutrient Needs for Peak Athletic Performance
Protein
Athletes generally need more protein than the general population; however, they can usually get their needed protein from food. Endurance athletes need around 1.2-1.4 g/kg body weight, while strength and power athletes need around 2.0-2.4 g/kg body weight.
Carbohydrates
Carbohydrates are needed for sustained energy. Without adequate carbohydrates, an athlete might experience what is often referred to as a “crash.” This is when the athlete’s energy stores are depleted and the athlete can no longer optimally perform or compete.
Healthy Fats for Athletes
We do have ample research that show certain foods can reduce the risk of cognitive decline and promote optimal brain function in not only the elderly, but also children and young adults. Healthy fats are super nourishing for your brain, and when the athlete’s brain is optimally nourished the athlete can quickly make those important split-second game decisions. Omega-3s have been shown to improve cognitive function in the elderly and in mice and have even been shown to improve brain function after a traumatic brain injury (7). We also have studies that show Omega-3 may benefit athletes, specifically. One placebo-controlled study of young female soccer players found that when the soccer players consumed DHA Omega-3, they had better reaction time, and a recent systemic review of 32 studies found similar benefits (15, 16).
Brain Foods for Athletes: Making Quick Game-Decisions
Vitamin E has been linked to better brain function in the elderly and has been shown to improve cognitive function in mice with traumatic brain injuries (7).
Antioxidants also appear to play a beneficial role in brain function. One study found that when older adults ate 1 cup of blueberries, which are rich in antioxidants, for 90 days, their memory and their ability to accurately switch tasks improved compared to the placebo. According to a systemic review of 12 studies, berries improved mental performance in children and adults (8).
Nuts, which contain healthy fats, antioxidants, fiber, and protein, are another fantastic brain food, according to research. One study found that children who ate nuts had better reaction times and performance on brain tests (9).
Other foods rich in antioxidants include vegetables, especially dark leafy greens; fruit, especially berries; nuts, seeds, green tea, and dark chocolate. Many spices are also rich in antioxidants. The antioxidant-rich curcumin, which is found in turmeric, appears particularly beneficial when it comes to slowing cognitive decline with aging. Vitamin B12 deficiency is linked to an increase risk of cognitive decline, Alzheimer’s, and brain shrinkage. Vitamin D is also an important nutrient for our brain function.
According to a few small studies, antioxidants may also reduce muscle soreness, muscle fatigue, and inflammation (13).
In contrast, some foods may have a negative impact on our brain function. Studies have shown that individuals who ate diets high in pizza, cheese, red meats, and high-fat dairy doubled their risk of developing Alzheimer’s, and diets high in sugar and refined grains, and ultra-processed foods (like white bread and pastries), increased the risk of cognitive decline.
You can learn more about how nutrient effect the brain here.
Grocer List for Athletes: Food for Optimal Performance
Grocery List for Athletes: Food for Optimal Performance
Calming Foods for Game-Day Jitters
On a game day, you want calming foods that won’t make you feel tired. Antioxidant-rich fruits and green tea are perfect game-day calming foods because they help you feel calm while also helping you feel refreshed and alert.
Consuming foods high in antioxidants, vitamin D, B vitamins, and healthy fats on a regular basis may also help reduce chronic, everyday feelings of anxiety.
So far, it seems that taking vitamin C regularly does not prevent a cold in the general population, BUT when you do get a cold, ongoing vitamin C intakes may shorten the duration.
Vitamin C appears more impactful in the extreme athlete. Studies show that Vitamin C supplements may actually prevent colds in people who are exposed to strenuous physical activity such as marathon runners (10). The risk of getting colds may be reduce to half in these individuals.
Specific Foods for the Athlete
Garlic
Garlic may help with endurance time according to at least one study. According to this study, there was a significant increase in endurance performance time 5 hours after athletes consumed 900mg of garlic compared to the placebo (7). Animal studies also show an increase in performance endurance after animals consumed garlic (11).
Tart Cherry Juice
According to extensive research Tart Cherry Juice may aid in muscle recovery. This is believed to be the case due to the anti-inflammatory antioxidant, anthocyanin, found in tart cherries.
*Quick tip: When choosing a supplement look for NSF, USP, or Informed Choice on the label.
A Note on Supplements:
While I take an optimistic approach with food in regards to their benefits, I am more cautious with supplements for two reasons. One, they can be expensive, and two, when taken in excess, supplements can become toxic. Some supplements can negatively interact with medications as well. In the case of food, however, even if the research is preliminary and conflicting as far as a particular benefit; if the food is generally healthy, why not incorporate it in our diets?
Always talk with your doctor before taking supplements. You also want to check and see which supplements are allowed by your sport.
Caffeine
In a recent review of seven randomized controlled studies, the researchers found that caffeine significantly increased physical performance in 6 of the 7 trials (12). Based on this review as well as other promising studies, caffeine appears to positively affect athletic performance by improving strength, endurance, and mental sharpness.
Creatine
Although the results are mixed, the majority of evidence indicates that creatine does appear to improve performance in some sports (13, 14). Creatine may modestly improve strength as well.
According to a few small, short-term trials, Sodium Bicarbonate may moderately improve athletic performance and power, especially in trained athletes (13). Nausea, vomiting, diarrhea have been reported by some.
Theanine
A combination of theanine and carbohydrates provides energy, relaxes the brain, and reduces stress and anxiety without inducing drowsiness, which, in theory, may help calm the nerves before a big game.
Ginger
In a randomized placebo-controlled trial, ginger appeared to reduce exercise-induced muscle pain by as much as 25%, although more studies are needed (14).
Nutrition for Peak Athletic Performance: Plus Top Supplements for Optimal Athletic Performance and a Grocery List for Athletes. Sports nutrition for pre-teens, teens, and adults.
The Meal Before an Athletic Performance
The goal of the pre-exercise meal is to maximize glycogen stores (which is the storage form of readily available energy), provide adequate hydration, minimize hunger, and minimize any undigested foods that can lead to GI distress. In order to meet these goals, the pre-game meal should occur 2 to 4 hours before the game/performance.
The pre-game meal should be high in carbohydrates; that is 60 to 70% of the calories from that meal should be from carbohydrates. A high carbohydrate diet is needed to maintain glycogen stores and blood glucose. Muscle glycogen is used for energy during exercise, and liver glycogen stores are used to maintain stable blood glucose levels during athletic performance.
The pre-game meal should be moderate in protein. Only 10 to 25% of the calories in the meal should be from protein foods.
Finally, the pre-game meal should be low in fat, low in fiber, low in spicy foods, and low in simple sugars. Meals high in fiber may cause GI distress during a game.
Make sure you drink plenty of water before, during, and after an athletic performance or practice.
Pre-Game Meal: Quick Reference
Eaten 2 to 4 hours before the performance
High Carbohydrate (60 to 70% of total calories)
Moderate in protein (10 to 25% of total calories)
Low in fat, spicy foods, simple sugars, and fiber (To prevent GI distress)
Pre-game meal examples:
1 cup of pasta, spaghetti, or rice and tomato sauce
Turkey sandwich and pretzels
Why is Salt Intake During an Athletic Performance so Important?
When you are exercising for an hour or less, plain water is recommended. However, if you are in an athletic competition for over an hour, you should begin replenishing your electrolytes, especially your sodium content. When we sweat, we lose water AND salt. We know that lack of water can be dangerous so we often make sure we are drinking plenty of water during an athletic performance. However, when you replenish the water in your body WITHOUT replenishing the salt in your body, the sodium content in your body becomes diluted. So the problem is not only that you lost sodium in your sweat, but that the sodium-to-water ratio becomes out of balance as you drink more and more water. This is called hyponatremia.
Unfortunately, symptoms of hyponatremia are similar to symptoms of dehydration so someone may think they are dehydrated and drink more water when, in fact, they are actually experiencing symptoms of hyponatremia. Drinking more water WITHOUT sodium makes the hyponatremia worse. Symptoms of hyponatremia include dizziness, lethargy, thirst, headache, nausea, cramps, irritability, and in severe cases even coma and death. Notice the similarity of the symptoms to the symptoms of dehydration? The take-home message is that water is crucial! We should drink water throughout any athletic event no matter how long the event. However, if the athletic event is over an hour, we should also drink a sports drink that contains water AND electrolytes.
During Performance Meal: Quick Reference
HYDRATE
Consume 30 to 60 grams of carbohydrates and drink a liquid containing sodium if the performance last for more than one hour to enhance endurance. Example: a banana or energy bar like a Clif bar
You can get the needed carbohydrates, water, and electrolytes in drinks like Powerade or Allsport.
Drink electrolyte drinks if you will be exercising for more than 3 hours; Examples: Powerade, Gatorade, or BodyArmor (These are carbohydrate sources as well)
When exercising for extended period of time (marathon): Consume CHO every 15 to 20 minutes. Ex: Gel packs and energy bars like Powebar or Clif bar
* Put simply, drink 3-4 sips of water every 15 minutes if you are exercising for less than an hour. If you are performing for more than an hour drink an electrolyte and carbohydrate drink. If you are performing for greater than 3 hours, drink an electrolyte and carbohydrate drink and consume a carbohydrate snack/drink every 15 to 20 minutes.
The Meal After Performance, BUT NOT Performing the Next Day
During exercise, the body is breaking down glycogen, triglycerides, and muscle protein for energy; therefore, the body must restore muscle, glycogen, and lipids after the performance. The meal simply needs to be a normal healthy meal. One-fourth of the meal should consist of healthy whole grains, one-fourth of the meal should contain lean meats, and half of the meal should contain fruits and vegetables. Note this is the after-performance meal when you do NOT have a performance the next day. However, the recommendations are slightly different if you are performing two days in a row.
After Game Meal, But NOT Performing the Next Day: Quick Reference
Hydrate
Normal Healthy Meal
The Meal After A Performance IF Performing AGAIN the Next Day
If you have finished an athletic performance, and are performing again the next day, your after-performance meal should take place within 30 minutes after you have finished competing. The number one priority should be replacing the fluid loss.
The meal should also be high in carbohydrates. A high carbohydrate meal is needed to replace glycogen stores. If you do not replace the glycogen stores, your body will use muscle protein to replace the stores. Many think that eating high protein is crucial to replace or build muscle after a performance; however, you need to make sure you are getting enough carbohydrates as well.
If your body does not have enough glycogen (carbohydrate stores); then your body is going to get glycogen by breaking down your muscles! You should eat 1 to 1.5 grams of carbohydrates per kg body weight every two hours for 6 hours! So if a person weighs 150 pounds, they could eat about 1.5 cups of pasta every 2 hours for 6 hours. So they would eat 1.5 cups of pasta three times in six hours for a total of 4.5 cups of pasta in six hours. Remember, you do not need to eat every 2 hours unless you are performing the next day. This is to build up your depleted glycogen store before your next-day performance.
The Meal After a Performance IF Performing AGAIN the Next Day: Quick Reference
#1 priority: replace fluid loss
High CHO: replaces glycogen; if you do not replace glycogen, your body will use muscle protein;
Eat 1 to 1.5 grams of CHO per kg body weight, every 2 hours for 6 hours.
Healthy Pesto Grilled Cheese…So GOOD! So Nutritious!
What makes This Healthy Pesto Grilled Cheese….well, Healthy?
For me, a healthy meal should usually contain least one for the follow nutrients: antioxidants, omega-3s, monounsaturated fat, fiber, vitamins, and minerals. This Healthy Pesto Grilled Cheese contains ALL of them!
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First you have the Power Pesto Recipe. The following ingredients are in the Pesto sauce alone:
Dark Leafy Greens
Dark leafy greens contain anti-inflammatory antioxidants. These antioxidants have been shown to reduce the risk of chronic diseases, cancer, and Alzheimer’s, and dementia, promote brain function, support the immune system, and even help with mood and mood disorders. Dark leafy greens area also great sources of crucial vitamins, minerals and fiber.
Nuts
Nuts contain fiber, healthy fats, and polyphenol antioxidants. In the video below, I used walnuts. Walnuts are a good source of ALA Omega-3s as well.
Nutritional Yeast
Nutritional Yeast not only adds a nice cheesy flavor to this recipe, but also contributes many beneficial nutrients. It contains antioxidants and vitamin B12. It is also a complete protein and a good source of Beta Glucan fiber. Both nutrients are super filling. Beta glucan may offer protection against heart disease and some forms of cancer, and according to research, may even help reduce symptoms of seasonal allergies.
Seeds (Flaxseed, Chia Seed, Hemp Seed)
These three seeds are packed with nutrients like fiber, ALA Omega-3, antioxidants, protein, and many vitamins and minerals. So, we have yet again another great source of protein and fiber! You will not believe how filling this pesto is!
Garlic
Garlic is a great good source of vitamin C, Vitamin B6, Manganese, and Selenium. This healthy herb is also a prebiotic. A prebiotic promotes a healthy gut by feeding the good bacteria in your gut. Garlic also promotes a healthy immune system and may even have anti-viral properties.
Extra Virgin Olive Oil
EVOO is an excellent source of a healthy monounsaturated fats called oleic acid as well as antioxidants. EVOO also contains another healthy we talked about earlier, Omega-3s.
What Else is in This Healthy Pesto Grilled Cheese?
Combine this powerhouse pesto with a few more vegetables, like mushrooms, onions. Then serve it in a nutrient-rich whole grain bread, and you have one super filling, nutrient-packed sandwich.
Bring a pan to medium-high heat on the stovetop. Let the pan heat for about 1 minute.
Spray the pan with cooking oil. Let the cooking oil heat for about 1 minute.
Add the onion, cherry tomatoes, and mushrooms to the pan, and sauté then for about 3 minutes. Remove the pan from the heat. Set the pan aside to use later.
On a plate, add the pesto, mozzarella cheese, and sautéed vegetables to one slice of bread.
Top with another slice of bread.
Spray the pan again with the olive oil. Preheat the pan again on medium-high heat for 2 minutes.
Place the sandwich on the pan and cover for 2 minutes.
Uncover; then flip the sandwich.
Press the sandwich with a spatula.
Cover the pan with a lid again for 2 more minutes.
Growing up I always heard things like, “fruits and vegetables are good for you,” “nuts are good for your heart,” and “sugar is bad,” but none for those phrases ever convinced me to change my way of eating. These phrases were just too generic to truly impact my decision to eat healthy foods.
This site contains affiliate links (See full disclosure here.)
It wasn’t until I started reading the research and learning real details and numbers that I started actually thinking, “being intentional about what I put in my body really is worth it!”
So, in case you are like me, and need the real deets before you are convinced, I thought I would share just a few of the fascinating facts (based on research) with you.
10 Fascinating Facts About Healthy Foods
The Tip of the Iceberg
These health facts are just a tip of the iceberg when it comes to the impact food has on our bodies. Studies show that foods may play a role in our risk of developing some autoimmune diseases, chronic disease, and Neurodegenerative diseases. According to research, our diets can help improve our moods and even brain functions. What we eat may even impact our seasonal allergy symptoms and aging skin!
10 Fascinating Facts about Healthy Eating? Why Should I Eat Healthy…Really?
Have I peaked your interested? Are you ready to learn more about how food can help our bodies flourish? If so, you may be interested in some of these posts:
Or below is a short clip of me discussing not only “Why We Should Eat Healthy Really?”, but also “What Makes a Diet Healthy?”
I was Convinced and Then the Changes in Me Convinced Me Even More!
Lacy Ngo, MS, RDN
Ok I was convinced! I finally heard what I needed to hear in order to change some of my eating habits. Even after learning all of the research, I still was shocked at just how much my health changed!
After focusing on eating these foods that nourished my body, my health transformed:
-My acne improved
-My asthma and seasonal allergies almost completely went away
-I lose 50 pounds
-And my mood and stress levels improved
I didn’t need anymore convincing. Now I am a dietitian with a Masters of Science in Human Nutrition, and my mission is to spread the word so that others (maybe you?) can feel empowered to make some eating changes!
If you are interested in adding more nourishing foods into your life, then I encourage you to explore some of my other posts and books. You can find helpful links below.
