Simple Solutions for your Morning Workout Recovery

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I know, I know. Your workouts are crammed into your already hectic life. You have finally mastered the art of getting to bed early so that you can rise with the sun and squeeze in your daily workout. But once you finish, you don’t have time to prepare an elaborate breakfast; you have to shower, shave, dress, and look your best for the day ahead!

But listen to me, after a workout, your muscles are damaged and depleted. In order to build the strength that you are seeking, you need to feed those depleted muscles with glycogen. The best way to do this is to consume a breakfast that has a 2:1 carb to protein ratio. An ideal amount of protein is 10-18 grams. This will shuttle plenty of glycogen to your muscles and energize you for the day!

I hear ya! You don’t have time to calculate these numbers AND eat on top of it. That’s what you have me for! Here are my top-3, quick and easy breakfasts for workout recovery (and they’re a great way to start your day even if you don’t work out in the morning)

#1: Almond butter on whole grain toast with two types of fruit

A banana is one of my top choices and then for the second type of fruit, I usually choose something seasonal. In summer, berries are my favorite. Make sure your bread’s first ingredient is whole ground wheat or sprouted wheat; if it simply says wheat flour, it is not truly whole grain! And spread on that almond butter generously—think two tablespoons…that’s some yummy fiber, protein, and healthy fats for you!

#2: 3/4 cup Greek yogurt with 1/2 cup granola and a handful of fruit        

Nothing beats Greek yogurt with granola and blueberries! Watch out for sugar in both the yogurt and granola. I usually buy plain Greek yogurt to minimize the sugar and there are plenty of granola varieties with less than 10 grams of sugar. Muesli is a good option instead of granola as well.

#3: A Succulent smoothie

Mix 1 cup unsweetened almond milk, 1 cup of frozen berries and a scoop of chocolate whey protein powder.

If you’re like me, you may not like messing with a blender in the morning, so make your smoothie the night before and store it in a mason jar of smoothie shaker cup and you can even have it on the go the next morning.

What’s the best part about these three recovery breakfast options? You can use mix and match the fruits to come up with entirely different choices every day

By Kelly Springer, RD, MS, CDN

What I Mean by Real Food

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You know what my tagline is right? It’s, “We are real people who promote eating real food.”

I teach people how real food can prevent chronic conditions and I provide suggestions that work for the individual or family, sports team or corporation! This is not a diet! This is about building a healthy lifestyle. So what is real food, you ask. Here are some distinguishing facts about Real Food.

Real Foods have few ingredients,  are mostly unprocessed, and are nutritious.

There are several single-ingredient real foods. Think fruits and vegetables, low-fat cheese, lean chicken breast, plain Greek yogurt. There are so many healthy choices to choose from. There are some minimally processed real foods too, like whole grain bread or Kind bars for example. If a packaged food product has words on it you cannot pronounce, it is not real food!

The nutrition is what makes real food awesome. Whole, unprocessed foods are phenomenal for your health. Studies show again and again how these foods can prevent chronic illnesses and can help you to lose weight as well if you need to. A diet rich in nutrients helps weight loss by reducing nutritional deficiencies and preventing hunger.

Real Food is rich in protein.

Protein is absolutely essential as it is the building block to skin, cartilage, bones, and your blood. Eating a protein-rich diet helps you increase your metabolism, reduce hunger, and affects the production of hormones to help you maintain a healthy weight.

Real food sources of protein include lean meat, nuts, seeds, beans, legumes, and low-fat dairy.

Real Food is filled with fiber and antioxidants.

While I just promoted protein, do not misinterpret that as real food means avoiding carbs because real food carbs are good for you; in fact, they are imperative!

Whole grains like brown rice, quinoa, teff, millet, or even whole grain bread are fiber-rich. Whole grains have been shown to help reduce risk of Type II diabetes, heart disease, and even cancer. The combination of fiber and antioxidants makes whole grains so powerful.

Fruit, veggies, nuts and seeds are also packed with fiber and antioxidants.

When you eat fiber-rich foods, you are filling yourself up too, which helps with weight-loss efforts.

Want to give real food a go? Do you already eat a lot of real food, but fall for unhealthy indulgences a little too often? Feel free to email me at kspringer@kellyschoice.com to learn more about how I can help you. Once it becomes routine, you will find a real food way of life to be fun and easy!

By Kelly Springer, RD, MS, CDN

 

Spring into Health: Spring out of your Salad Rut

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Spring is th5778152162_c738cc70cd_oe perfect time for fresh salads, but I have found with many clients that they get into salad ruts…they get bored! Well do I have some pointers to you to prevent those salad ruts.

Aim for color!

The more colorful your salad, the better. You get more nutrients that way!  Toss in some red, yellow, green, and orange bell peppers for their crazy amount of carotenoids—thee are antioxidants that prevent chronic diseases! In addition to several vitamins and minerals, red onions contain quercetin, which is very protective against cancer and allergies, so toss in some red onions. You can add white with jicama; low in calories but high in a few vital nutrients, jicama provides one-quarter of what’s needed daily in fiber per serving. Toss in eggplant or purple cabbage for even more color; both are loaded with fiber and nutrients! Your bed of salad greens will give you fiber, calcium, iron, vitamins A and C among other nutrients.

 Switch up your greens!

Speaking of greens, you can totally change a salad by changing the greens. Go for some crunch with some cabbage, a phenomenal cruciferous veggie that is protective against cancer. Kale falls into the cruciferous category too! For a zesty flavor, go for arugula! Spinach and Romaine are popular tasty choices too.

Sprout it up

Sprouts are one amazing way to boost the nutrition of your salad. The nutrients in sprouts are exponentially higher than their non-sprouted counterparts.  And there are such a great variety of sprouts available at the typical (alfalfa, clover, sunflower, lentil, etc.).

Power it up with protein!

Experiment with different ways to add protein to your salad. Beans, chickpeas, nuts, and seeds are great plant protein choices. You can add hard-boiled egg or low-fat cheese as well. Or, add some grilled chicken, tuna, or salmon! If you like your red meat, sirloin is a healthy choice too from time to time.

Fruit fever!

Fruits can add a lot of excitement to a salad. I love strawberries in my salads and they’re high in vitamin C! It’s just about berry season after all—you save when you buy them this time of year! Take advantage!

Dress it up!

A dressing can make or break a salad! There are so many easy ways to make healthy salad dressings. Click here for 50 dressings to try! And remember, a little dressing goes a long way!

I hope I have motivated you to stay satisfied with salads! How many different salads can you have this week?

 ~By Kelly Springer, RD, MS, CDN

Fill up on Fiber!

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As part of the NO WHITE FLOUR Challenge, I want to pass along some info. about fiber. When you consume fiber, your body is so happy! Fiber helps prevent so many ailments. Here are just a few of the positive effects of flour: it can help reduce your LDL (BAD) cholesterol; it can help prevent Type-2 Diabetes; it improves your bowels, and reduces your risk of many intestinal issues like diverticulitis and even colon cancer. It helps with weight loss because it fills you up.

Because of the way fiber fills you up, your cravings for those pestering processed foods will diminish. This is why I want to talk about fiber as part of the no white-flour challenge. You should aim for at least 30 grams of fiber a day. Here are some of my favorite high-fiber food choices and their fiber content.

  • Nuts & Seeds
    • Pine Nuts: 24 grams per ¼ cup
    • Ground Flaxseed: 16 grams per ¼ cup (great in yogurt, oatmeal, or smoothies)!
    • Almonds : 8 grams per ¼ cup
    • Pistachios: 6 grams per ¼ cup
    • Walnuts: 4 grams per ¼ cup
    • Brazil Nuts: 4 grams per ¼ cup
    • Sunflower seeds: 3 grams per ¼ cup
  • Whole Grains
    • Amaranth: 12 grams per ½ cup
    • Barley: 8 grams per cup
    • Faro: 8 grams per cup
    • Teff: 6 grams per cup
    • Quinoa: 5 grams per cup
    • Brown Rice: 4 grams per cup
  • Leafy Greens
    • Turnip Greens: 5 grams per cup
    • Mustard Greens: 5 grams per cup
    • Collard Greens: 5 grams per cup
    • Spinach: 4 grams per cup
    • Swiss Chard: 4 grams per cup
  • More Veggies
    • Acorn Squash: 9 grams per cup
    • Peas: 7 grams per ½ cup
    • Brussels Sprouts: 6 grams per cup
    • Jicama: 6 grams per cup
    • Broccoli: 5 grams per cup
    • Cauliflower: 5 grams per cup
  • Beans & Legumes
    • Navy Beans: 19 grams per cup
    • Adzuki Beans: 17 grams per cup
    • Lentils: 16 grams per cup
    • Kidney Beans: 16 grams per cup
    • Black Beans: 15 grams per cup
    • Lima Beans: 14 grams per cup
    • Chickpeas: 12 grams per cup
  • Fruit
    • Raspberries: 8 grams per cup
    • Black Berries: 8 grams per cup
    • Pears (1 medium size): 6 grams
    • Blueberries: 5 grams per cup
    • Orange (1 medium): 4 grams
    • Apple (1 medium) 4 grams

How’s that for you? Almost 40 food recommendations to help you through the NO WHITE FLOUR Challenge! If there are foods you have never heard of; head on over to my website for recipes that incorporate them. I’ll be adding more recipes throughout this challenge!

               

New Year’s Resolution: Convert your Kids to Healthy Snackers

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Childhood obesity is an epidemic in our country. It’s not uncommon for children to be overweight, but think about the convenience foods on the market. They are loaded with sugar…even some foods that we think are “healthy.”  And. sugar converts to fat and has even spiked incidents of type-2 diabetes in children

Start reading labels when you go grocery shopping and have your children “investigate” with you. Look at yogurt for example; it’s marketed as healthy, but many yogurts have 16 or more grams of sugar. That’s crazy—every four grams of sugar represents a teaspoon and your kids up to the age of 8 really should not be having more than 3 to 4 teaspoons of added sugar per day. This means that one container of yogurt could take up all the added sugar they should have in a day (try plain Greek yogurt instead and add fruit for sweetness).  Older kids and teenagers should limit themselves to no more than 5 to 8 teaspoons of added sugar each day.

You will find that sugar is everywhere when it comes to packaged foods, so your best bet is to try to get your kids hooked on fresh fruit for a sweet treat. Here are some other healthy snack ideas:

  • Mixed Nuts
  • Trail Mix
  • Edamame Poppers
  • Hummus Dippers
  • Greek Yogurt and Granola
  • Tuna and Whole Grain Crackers
  • Roasted Chickpeas
  • Popcorn
  • String Cheese
  • Hardboiled Eggs
  • Greek Yogurt & Berries
  • Dried Fruit
  • Frozen Watermelon Kiwi Or Grapes
  • Melon Kabobs
  • Cherry Tomato & Cheese Kabobs
  • Whole Grain Cereal Dry

Also make sure that your kids drink a lot of water, avoid soda, and when they drink juice, make sure that it is 100 percent fruit juice.

I hope these tips help you help your kids! It takes a little planning, but the snacks I listed are “almost” as convenient as sugary granola bars, yogurts and other not-so-healthy snacks that are marketed otherwise.

Help prevent cancer this New Year

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The scary “c” word is hard to think about. Chances are you have known someone diagnosed with cancer. In fact, 40 percent of all men and women will be diagnosed with cancer at some point in their lifetime! It’s a terrible, terrible disease, one that you wouldn’t wish upon even your worst enemy.

Unless the person has been previously diagnosed with cancer, it’s rare that I have a client who creates a New Year’s Resolution about developing a cancer prevention plan. In my series about New Year’s Resolutions, I am including this because I think it’s a great one for everyone to have! Here are my top tips to help prevent cancer through your food choices.

Tip # 1: Focus on eating mostly WHOLE foods.

You don’t have to become a vegetarian on my cancer prevention plan, rather, just eat food in their most original form. Eat potatoes, not potato chips or French fries. Aim to have half of your plate be vegetables and include dairy and a lean meat. Try to kick out most of the processed food in your diet.

Tip # 2: Get serious about increasing your fruit and veggie intake!

Fruits and vegetables contain fiber, antioxidants, vitamins, and minerals. They contain minimal fat, sodium, and calories. These characteristics are what your immune system requires to protect against illness, including cancer! Try to get in at least five servings of veggies and fruit!

Tip # 3: Reduce your meat intake and increase your fiber!

While I mentioned that you don’t need to become a vegetarian on my cancer prevention plan, you should at least reduce your meat intake. Research does show that vegetarians are 50 percent less likely to get diagnosed with cancer. The main reason for this is that meat lacks fiber, so reduce your meat intake and increase your fiber intake.

You will automatically increase your fiber intake by following tip # 2. Another way to increase your fiber is by consuming whole grains, which in part, is what tip # 1 includes. Have oatmeal for breakfast. Have whole-grain bread when you eat sandwiches. Have brown rice, wild rice, quinoa, or millet with your dinner.

When it comes to meat, pay special attention to reducing red meat and processed meats (deli meat, hotdogs, sausage, bacon, etc.). Reduce the portion sizes of meat. Consider adding it for flavor in a casserole instead of having a whole hunk of it as the main portion of your meal—see it more as a condiment!

Tip #4: Get 30 minutes of exercise a day!

Most people don’t associate exercise with cancer prevention, but there is a huge association! Physical activity decreases the risk of colon, endometrial and postmenopausal breast cancer. As fitness improves, aim for 60 minutes or more of moderate, or for 30 minutes or more of vigorous physical activity every day. Definitely be under a doctor’s guidance if you are not used to regular exercise.

I sincerely hope you follow these tips not just for the New Year, but as a lifestyle. Not only will they help lower your risk of cancer, they will help you live a healthier life for a long time!

 

Top Five Healthy Stocking Stuffers

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Looking for some fun yet healthy stocking stuffers to make your loved ones happy this Christmas? Have I got some great ideas for you! Here are some of my absolute favorite gifts that spark smiles among old and young!

  • Fruit of course! Pears, apples, or oranges are great stocking stuffers (and they take up ample space too)!
  • Stress balls (you know those squishy, rubbery things that you squeeze)? They are phenomenal and inexpensive items that almost everyone I know could use…some more often than others!
  • Spiral Slicer Okay so this one is more for adults than kiddos, but this is a way to substitute veggies for pasta! How fun (and healthy) is that?
  • Go nuts! You can’t go wrong with shelled nuts and a nut cracker! Nuts are filled to the brim with healthy fats, protein, and fiber, not to mention a plethora of essential minerals. Think the stocking receiver won’t like putting work into cracking the nuts? Try one of my favorite nut-based treats instead—Setton Farms Pistachio Chewy bites. They are oh-so-good and satisfying for those with a sweet tooth too! They are a protein and antioxidant packed snack that is a combo of pistachios and cranberries with a hint of sea salt!
  • Journal Again, more adult-based but good for teens or tweens, especially if they are involved with sports. I recommend using a journal to track your food and exercise too. Make sure to include vitamins and meds you may take and how much water you consume. This is a great way to keep track of your health. If you have chronic pain, fatigue, digestive problems or stress. Track episodes in your journal too and you may see a pattern of how food choices relate to those ailments.

Happy Holidays to all! I hope it’s a great  (and healthy)season for you and yours!