Did you know that March is National Nutrition Month?
This year the theme is “Put Your Best Fork Forward,” to remind us that what we put into our bodies is in our own hands.
This month is a great opportunity to continue to educate yourself on nutrition and focus on nourishing your body from the inside out. This month I am sharing with you some healthy reminders and noteworthy nutrition trends!
Mindful Eating
Mindful eating is eating with intention and being aware of the present moment. Eating with intention can help you get in touch with your body’s hunger and fullness cues, meet your body’s needs by choosing food that nourishes and fuels your body and experiencing and enjoying the food you are eating. Try eliminating distractions when you eat and be present while you eat. Take your time when you eat and focus on engaging your senses while you eat.
Eating Clean and Less Processed
Choose foods in their most natural form. Choose natural foods like fruits, vegetables, lean proteins, complex carbohydrates and healthy fats. For example, choose an orange rather than orange juice or a chicken breast rather than deli meat.
Eating Frequently
In order to maintain stable energy levels throughout the day, try to fuel your body every 3 -4 hours throughout the day. Although the size of each meal/snack will vary from person to person, the composition should contain a variety of fruits, vegetables, lean proteins, complex carbohydrates and healthy fats.
Enjoy and Sustain
A sustainable fueling plan has to be enjoyable. Try new foods or new recipes; make food with friends; and enjoy eating out or a “treat” in moderation. This makes a fueling plan well-rounded and sustainable!
Beets
Beets are one of the top sources of a phytochemical called betaine, which can improve heart health and enhance performance. In addition, beets have other phytonutrients such as betanin and vulgaxanthin, which have anti-inflammatory properties. However, the most well-known component of beets is the dietary nitrate they contain. Following ingestion, nitrate is converted in the body to nitrite and is stored and circulated in the blood. In conditions of low oxygen availability, like during high intensity training, nitrite can be converted to nitric oxide. Nitric oxide increases vasodilation during which blood vessels relax and widen, allowing more oxygen-rich blood to reach the muscles. This allows the muscles to work at a high intensity for longer periods of time. Therefore, it has been shown that beets can enhance exercise tolerance and performance! Whether you are an athlete, weekend warrior or are just starting a regular exercise program, beets can be a great addition to your fueling plan.
When purchasing beets, choose smaller beets with firm, smooth skins. They taste great roasted, baked, boiled or sautéed. Keep in mind that increasing beet intake may cause urine or feces to turn a reddish color, which is normal with beet intake.
Tart Cherries
Tart cherries have become increasingly popular as a recovery aid. One clinical trial found that athletes consuming a supplement of 100 mg of anthocyanin (found in tart cherries) had a significant increase in maximal oxygen consumption. In another clinical trial, researchers who worked with runners who consumed either tart cherry juice or a placebo for five days before and two days after a marathon found that the tart cherry group had reduced inflammation markers and showed a faster recovery in isometric strength. Studies have also found that tart cherry juice decreases strength loss and pain post-exercise and may decrease oxidative stress induced by exercise.
Overall, consuming tart cherries or 8 oz of tart cherry juice daily may affect your performing body in the following ways:
- Fight inflammation
- Decrease Muscle Soreness
- Improve sleep
- Accelerate recovery
- Boost memory
- Increase Stamina
Try adding frozen tart cherries to a smoothie, adding fresh tart cherries to a salad or even adding dried tart cherries to a homemade trail mix!
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