Monday, January 07, 2019
by Jennifer Roberts, MS, RD, and Julia Jordan, Morrison Healthcare Food Services
BJC | Are you kicking off the New Year with a new workout routine? Whether you’re training for a marathon or just trying to become more active, eating well will support your goals.
Fuel is a must
Working out without eating well is like trying to drive a car without gas (or a good charge). You won’t get very far. What and how much you eat will depend on your goals, but there are some general rules that should work for most people.
In the one to four hours before you exercise, eat or drink some carbohydrates. The closer to exercise time you eat, the simpler and more familiar the item should be.
Throughout the day, make sure you’re getting enough carbohydrates to match your intensity level. The harder the workout, the more you’ll need. If changing your weight is part of your goals, keep that in mind when choosing your food. If you’re looking to lose weight, make sure you keep enough protein in your diet to maintain your muscle.
Hydrate and recover
Most people are generally more aware of how important drinking water is when it’s hot out. Cooling isn’t the only reason we need water, though. You’ll tire more quickly and not see all of the benefits of exercise if you’re dehydrated. Keeping a refillable water bottle with you can be a good reminder to drink.
After exercise, focus on giving your body what it needs to recover, especially after very intense exercise. This will help you be ready for your next workout or activity. Water, along with some carbohydrates and protein, is a good mix for most. Apple slices with peanut butter, yogurt with granola or a grilled chicken sandwich are good examples.
Measure your success
Increasing your activity level should help you feel more energized. If you find yourself feeling especially tired or weak overall, this could be a red flag that you’re not meeting your nutrition and fluid needs. Regular visits and conversations with your doctor can help identify and address issues. A registered dietitian can also help with an individual nutrition plan to support your activity goals.
This month’s superfood is citrus
Citrus fruits are recognized as a good source of vitamin C, but did you know that citrus fruits — like oranges, tangerines, grapefruits, pomelos, kumquats, lemons and limes — also are rich in other vitamins, minerals and dietary fibers?
Citrus fruits can be eaten fresh as a whole fruit, diced to make salsa, and peeled and segmented for other recipes.
Head to your Morrison café to try some great-tasting recipes that include this month’s superfood — or pick up citrus recipes to try at home, including beet and orange salad with grilled trout and walnuts, orange and banana oatmeal parfait, grilled salmon orange grapefruit caprese, and grilled salmon with citrus tomato salsa.
See what else Morrison is offering during January
Check out the specials featured in Morrison’s cafés throughout the end of January:
Check your local café for when these special items will be served. Due to food production constraints, this promotion will not be served at the BJC Learning Institute or Children’s Specialty Care Center cafés.
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