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protein

Fueling Up for your Sport

Around the Table, Keeping It Fresh By August 9, 2016 Tags: , , , , , , , No Comments

An unidentified Australian swimmer at the 1996 Atlanta Paralympic Games

With the Summer 2016 Olympics about to start, we all might be feeling a little extra motivation to get extra involved and active. But are you making the right choices nutritionally to fuel your workouts? Let’s break it down here.

First, an important thing to note about eating for exercise is that it depends on what you’re doing. This may seem obvious, but if you’re participating in endurance, high calorie-burning activities such as swimming, long distance running, or rowing, you need a lot more energy than lower calorie intensive exercises like yoga, walking, or leisurely biking. Both types of exercise are great, but you need to fuel differently for them. read more

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5 Reasons We Heart Eggs

Chew on This, Foodamentals By June 3, 2016 Tags: , , , , , , No Comments

egg

Eggs have been on a roller coaster of popularity over the past few decades. We love ’em, then we drop ‘e like it’s hot, and now we can’t get enough of them (again). Thanks to the relaxed guidance in the new Dietary Guidelines on cholesterol and recent studies, eggs are back in the game! Here are the five reasons we have always loved eggs.

  1. Super nutritious. Eggs are a great of protein. They are one of the few sources of complete protein, basically they have all the essential amino acids your body needs in all the right amounts. Plus one egg boasts 6 grams of protein for about 70 calories, a good low cal option! A large egg also provides about 10% of your daily needs for Vitamin D.
  2. Don’t fear the yolks! Pretty much all egg yolks have omega-3 fats (the kind of fat you want to eat). Some eggs will have a higher omega-3 content depending on the chicken’s diet so eggs can be a great way to boost the omega-3’s in your diet too. Although there’s saturated fat in the yolk as long as you aren’t eating a dozen in a day you’re probably fine.
  3. Can you say “choline?” You might not even know what the nutrient is, but it’s super important and grouped with the B vitamins. Choline plays a role in keeping our nervous system running at top speed and is important for keeping your cells healthy.
  4. Cheap eats. Eggs are an inexpensive protein choice that provide quality nutrition without breaking the bank. They go great on everything from pizzas to avocado toast to give you a healthy boost of protein.
  5. Easy on the eyes. Eggs are a good source of lutein and zeaxanthin (try saying that 10 times fast!). Both of these nutrients are important for eye health and reduce your risk of macular degeneration.

Eggs go with just about everything from hardboiled as a snack to fried egg on pizza or pasta. This quality protein is a good choice to keep stocked in the fridge. Just be sure you play it safe and avoid raw eggs. Nothing worse than food poisoning! read more

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10 Tips To Fuel Up Right For Your Workout

Keeping It Fresh By May 18, 2016 Tags: , , , , , , , , , , , , , No Comments

workout food

Summer is just around the corner. Kudos to all of you who stuck with your exercise resolutions! A key to keeping your energy levels up before, during, and after exercising is what you eat, your pre-game and post-game strategy if you will. To help you power through your exercise routines and put your healthiest food forward check out these ten quick and simple tips!

Pre-Game

#1. Focus on high carbs and moderate protein about 90-120 minutes before your workout.

Meals should be high in complex carbs (think whole grains), have some protein, and be low in fat. Aim to eat your pre-workout meal about 2 hours before exercising so you’ve got the fuel you need without any pesky side cramps. The meal should contain about 300-500 calories. Think: chicken/ham/tuna sandwich, chicken and pasta, boiled eggs and rice, whole grain cereal, or a bowl of oatmeal. read more

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A Great Grab & Go Breakfast Idea For Kids

Around the Table, Keeping It Fresh By August 20, 2015 Tags: , , , , , , , , No Comments

 

This week's recipe comes from Cynthia over on the What A Girl Eats blog. Cynthia has a great collection of healthy recipes (and indulgent ones) over on her blog that are definitely worth exploring! You can find Cynthia on Facebook, follow her on Twitter and Instagram, and check out her Pinterest boards! 

 

With the start of the school year, morning times can get pretty hectic trying to get everyone dressed, fed, backpacks packed, and out the door in time. This recipe developed by Cynthia is a great choice for a quick breakfast packed full of flavor and protein for the busy weekday mornings. Pair the Mexican egg cups with a piece of fruit and a glass of water or milk and you have a balanced breakfast. The little cups are a perfect way to portion out servings for kids, big or small, and adults too!  read more

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Hangry? Grab a high protein snack to carry you to the next meal!

Around the Table, Keeping It Fresh By June 25, 2015 Tags: , , , , , , , No Comments

This post was written by our fantastic dietetic intern Addison Ford.

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If you are not familiar with the term “hangry,” I am sure you have either experienced it yourself OR been on the receiving end of a hangry individual. Hangry = hungry + angry. Basically it’s those people who wait too long in between meals or choose the wrong type of snack so their blood sugar gets out of whack and they can become hangry… So don’t poke the bear unless you have a high protein snack in hand! read more

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Maximizing MyPlate Guidelines, Part 1: Find The Right Foods For You

Foodamentals By June 8, 2011 Tags: , , , , , , , No Comments

Myplate_green Late last week, the USDA announced a change from the long running MyPyramid program to the MyPlate program, a simpler plan focused on portion sizes of healthy foods at each meal. The information found at ChooseMyPlate.gov brings one's attention back to foods at each meal by asking Americans to fill a quarter of their plates each with vegetables, fruits, protein, and grains and have a serving of dairy on the side while being mindful of calorie, sodium, and added sugar intake. We here at ShopWell applaud the USDA for creating straightforward, actionable guidelines to help us reach our food and nutrition goals.

Now that you have clear direction on how much to eat, take a moment and ask yourself: is my pantry stocked with the foods that meet these new guidelines and are right for me?

Want to make improvements? In Part 1 of the series on MyPlate guidelines, I'll start with suggestions for maximizing your vegetable, fruit, grain, protein, and dairy options. Next week, I'll dive into more tips around calories, sodium, and sugar.

To get started, choose one of the following areas to improve and use the tips, searches, and lists to start trading up the foods in your pantry today.

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