Beat the Candy Attack with Your Own Healthy Trail Mix

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It happens every year; your kids go trick or treating; your office mates’ kids go trick or treating and candy dishes abound everywhere! Your candy of choice calls out your name. For some its peanut butter cups, for others its Smarties or tootsie rolls. Whatever candy it is, it’s going to sabotage your nutrition goals! Fear not because I have a sweet, healthy and delicious solution for you! Make your own trail mix!

Common Components you can use in your Trail Mix:

Nuts:

These nutritional dynamos are loaded with healthy unsaturated fats, protein, fiber, antioxidants, vitamin E, and other essential vitamins and minerals. These should be the base of your trail mix.

Whether they’re raw or roasted, go for unsalted, unsweetened nuts to keep sugar and sodium under control.

Some of my favorites are: almonds, pistachios, cashews, peanuts, and walnuts.

Seeds:

For those with nut allergies (or just looking to mix things up), seeds provide many of the same nutritional benefits as nuts. Hemp seeds, and Chia seeds for example, are loaded with omega-3 fatty acids, gamma linolenic acid, protein, zinc, iron, magnesium, potassium, phosphorus, and calcium.

Sprinkle a handful of pumpkin, sunflower, sesame, flax, or hemp seeds in trail mix for an extra boost of nutrients.

Grains:

Add some complex carbohydrates to your custom blend for extra fiber, which boosts overall energy and helps to keep you full .

Choose whole grains whenever possible and avoid highly processed cereals that add unnecessary sugar and sodium.

Shredded wheat cereal, pretzels, whole-grain cereals like cheerios or chex, bran flakes, whole-wheat crackers, granola, toasted oats, puffed rice cereal, and air-popped popcorn can all add a little bit of crunch.

Something Sweet:

Lastly, t’s totally acceptable to have a little something sweet in your trail mix. This will help deter you from the candy bowl.

Dried fruit can be a great source of fiber, antioxidants, calcium, and vitamins A, C, and K.

Look for dried fruit options with as little added sugar and preservatives as possible.

Dried apples, cherries, cranberries, goji berries, blueberries, strawberries, apricots, raisins, banana chips, figs, pineapple chunks, mango, and dates.

Dark chocolate chips are a good source of antioxidants.

And once in a while, don’t fret adding a little bit of M&Ms.

Some of My Favorite Combos:

Hiking Power:

  • ALMONDS
  • WALNUTS
  • DRIED CRANBERRIES
  • ORGANIC TYPE OF CHERRIOS
  • CASHEWS
  • PECANS
  • RAISINS

Peanut Butter Lovers:

  • BANANA CHIPS
  • PEANUT BUTTER CHIPS
  • PEANUTS, ALMONDS
  • DARK CHOCOLATE CHIPS

Movie Night:

  • POPCORN
  • PEANUTS
  • M&MS
  • DRIED CRANBERRIES

Try some of these combos and make some unique signature recipes. You have so many options! It’s a great way to defeat the candy bowl and also the holiday sweets that are around the corner. I suggest making little baggies of them to bring to work, carry in your purse, etc. It is possible to overindulge so be careful not to do that. Depending on the ingredients< I recommend ½ cup to ¾ cup serving.

 

 

 

 

 

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Hey Athletes, Don’t Fear Fat

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I can’t even count how often I hear athletes discuss ways to reduce fat in their diet. I am here to debunk the myth that fat in your diet will make you fat. In fact, the opposite is true—fat can make you stronger, leaner, more alert, and a better overall performer. Fat is your friend, not your enemy!

This does not give you free reign to go eat a bacon cheeseburger every day. Let me discuss the fats you should welcome into your diet daily!

Let’s start by discussing omega-3 essential fatty acids; these are found primarily in fish like salmon and tuna. They are also found in walnuts and flaxseed. Study after study has proven that omega-3 fatty acids reduce inflammation to the point of helping to prevent chronic conditions like arthritis, diabetes, heart disease, and even some forms of cancer. They also help with cognition—some studies have even proven that they delay the onset of Alzheimer’s Disease. What does this mean for you as an athlete? It means that omega-3s will help you be more alert on the field and will also help you to recover quickly and be on your best-game more often.

In addition to omega-3 fats, I highly encourage you to incorporate dairy into your diet. I have heard of athletes avoiding dairy because of the fat content, but truly, dairy is so awesome for you to include in your day-to-day life and right after your workouts.

One dairy product I encourage you to consume every day is yogurt. Plain Greek yogurt is the best because it is high in protein and doesn’t have a lot of added sugars like many yogurts on the market. The probiotics in yogurt help increase the healthy bacteria in your gut, which optimizes your digestion. You need optimal digestion in order to absorb the antioxidants that help you recover from tough workouts. Athletes need more nutrients than the average person and these needs are best met with optimal digestion. Go for yogurt every day!

Dairy is excellent for your recovery as well. Milk will rehydrate you after a workout—did you know that it is 90 percent water AND it has electrolytes? Milk is an excellent source of carbohydrates, which replenishes the glycogen that your muscles lose during a workout. Milk is also a great source of protein, which helps your muscles to recover. Studies show that milk may help reduce muscle damage and improve muscle recovery, which can help you perform better during your next workout.

Personally, I am a strong proponent of chocolate milk for a post-workout drink—it has that perfect ratio of 3 to 4 grams of carbohydrate for every gram of protein. This is the ratio you want for optimal recovery.

Eat your fruits and veggies, lean proteins, and the healthy fats I described here and you will come out a winner on the field, court, pool, or track!

 

 

Happy Mothers (to-be) Day: Nutrition Tips for a Healthy Pregnancy

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This is for all of you expectant moms out there; this Mother’ Day, give yourself the gift of a healthy pregnancy! Here are some nutrition tips to consider for the two (or more) of you!

Protein

Consuming sufficient amounts of protein is critical for women during pregnancy. Experts suggest that women should consume 75-100 grams of protein during pregnancy. Protein helps the fetal tissue, including the brain, to grow and it is also important for the blood supply. Some research shows a decreased risk of preeclampsia and other pregnancy complications with adequate protein intake. Here are some great sources of protein: grilled chicken breast (36 grams for a four-ounce serving), Greek yogurt (about 17 grams for standard container), mixed raw nuts (about 9 grams per 1/3 cup serving), green peas (about 8 grams per cup), and tofu (10 grams per quarter block).

Iron

It is very important to consume ample iron during pregnancy increase your blood volume and prevent anemia. Awesome sources of iron include leafy greens (spinach, kale, collards, and chard), lentils, beans, raw nuts, turkey, fish, and lean beef.

Folate/Folic Acid

Folic acid is the single most important nutrient to consume in order to help prevent neural tube defects such as spina bifida. It is often recommended to take a folate supplement during pregnancy. Folate is a B-vitamin. B vitamins are water-soluble so it is near impossible to consume too much; in other words, what you do not use, you pee out.

Omega-3s

Omega-3s, particularly DHA, is critical for the healthy development of your baby’s organs and brain. The best source of DHA is fatty fish like sardines, salmon, trout, mackerel and other fish choices that are not likely to have mercury. Make your fish choices using this chart from the Natural Resource Defense Council.

Probiotics

Last, but not least, turn to fermented foods (kefir, kombucha, tempeh, sauerkraut) for their probiotics. It is your gut that determines the health of your baby’s gut. Probiotics are the absolute best way to increase the healthy flora in your gut so that baby’s gut will be healthy too!

Happy Mother’s Day! Here’s to the healthiest pregnancy imaginable!