The approach of the holidays can be quite stressful. This stress may come from the need to decorate, shop or see certain family members. However, if this stress comes from being surrounded by holiday FOOD, take heart and use these tips to mentally prepare yourself for the next 7 weeks of holiday eating.
1. Remember that food is just food
Food has no power to make you happy, sad or any other emotion. Food is just food. Food can only nourish our bodies. Remembering this may help you at those times of high stress when you are looking for something to relieve your emotions. Those emotions, and the reason for them, will still exist after eating. So, use eating for what is meant to be used; don't let your emotions trick you into using it for anything else.
I'm so excited to say that fall has arrived! The nighttime lows are a dead give-away that cooler temperatures during the day will soon follow....I hope. Fall is a fabulous time for foodies. So much wonderful produce is in season, providing the starting point to some tasty creations in the kitchen. Here are 5 fall foods that are packed with health-boosting nutrients for both athletes and non-athletes:
Pumpkins
The orange color is a good hint that pumpkins are filled with beta-carotene, which is converted to Vitamin A in the body. Vitamin A plays an essential role in vision, cell differentiation and growth. Vitamin A is also one of the major antioxidants in the body (along with vitamins C & E), and so plays an imperative role in muscle recovery and repair after training. Pumpkins also contain ~3 grams of fiber and 560mg of potassium per cup.
Pumpkin seeds
These little seeds are packed full of nutrients! Pumpkin seeds are a great source of mono-unsaturated fat, protein (including the amino acids tryptophan and glutamate), vitamin E, manganese, and zinc. As mentioned above, vitamin E is an important antioxidant that aids with the removal of free radicals from muscles after training. Consumption of mono-unsaturated fats (MUFAs) has been shown to decrease LDL cholesterol (the bad cholesterol) in the body.
Figs
Did you know there are over 600 different types of figs? They can be eaten whole and raw (seeds and skin too!). Figs are unique in that they have the highest calcium content of any fruit. At ~12% of daily value, or DV, which equals 120mg per 1/2 cup, figs are considered a good food source of calcium (between 10-19% of DV). Calcium is a main contributor to bone health (along with its sidekick vitamin D) and reduces the risk of osteoporosis. These little fruits are also a great source of fiber.
Apples
There are hundreds of different kinds of apples. Like many of the foods here, apples are also a great source of fiber (one apple contains ~4gm). One important nutrient they contain is vitamin C - another one of those powerhouse antioxidants! Vitamin C plays a significant role in collagen synthesis, which is a structural protein found in skin, bones, tendons, and cartilage (good to know if you are an athlete!). But make sure you eat the skin of apple as almost half of the vitamin C content is contained right under the skin.
Sweet Potatoes/Yams
Just like pumpkins, the orange color gives away that these are a great source of beta-carotene or vitamin A. When eaten with the skin on, a medium sweet potato has 4x the amount of beta-carotene recommended daily! Note that vitamin A is a fat-soluble vitamin, so be sure to enjoy your sweet potato or yam with a small amount of fat (such as trans-fat free butter) to enhance its absorption. Other great nutrients in the potato/yam include vitamin C, fiber, manganese, and complex carbohydrates. Manganese is a trace mineral in the body that plays a role in fat and carbohydrate metabolism and blood sugar regulation.
Do you have a favorite recipe that incorporates any of the above foods? I'd love to hear about it - Please comment below!
Be Extraordinary,
RDKate
Hopefully by now most of you have checked out of school or work and are on your way to spend a great weekend with family and friends. As you celebrate Thanksgiving, here are three tips to help you stay focused on your goals while still enjoying the holiday.
1. Start the morning with a solid workout.
I'm not talking about an epic 15-mile run, 60-mile bike, or 2-hour lift (unless you're actually trying to get AWAY from visiting family). How about 60 minutes of moderate to vigorous activity to get your heart rate up? Or perhaps sign up for a Turkey Day 5K or 10K race. Think of it as prepping your body for the "race of Thanksgiving dinner"....though hopefully it's not actually a race at your house.
2. Eat a normal breakfast and lunch.
That's right - eat normally throughout the day in preparation for the "big meal". Fasting all day so you can "eat extra turkey and stuffing" will do the opposite of what you hope. Fasting confuses your body, slowing down your metabolism and chewing up muscle. You'll arrive to the meal famished and end up overeating even more than you plan to. And don't worry about not being "hungry enough" because you ate during the day. Once you smell the turkey, I'm sure you will have no problem having an appetite for dinner.
3. Practice mindful eating during the main event.
What is mindful eating? It means being completely cognicant of everything you are seeing, tasting, and smelling at the table. It means enjoying the time spent with family as much as the food you are eating. It means being aware of your appetite - realizing when you're full enough to stop. But most of all, it means allowing yourself to enjoy the meal because this is a once a year treat. Choose foods that you don't get every day. Growing up, I used to never eat white mashed potatoes on Thanksgiving because I ate them all the time. I would instead only eat yams. Now the complete opposite is true. Sure, yams pack a more powerful nutritional punch, but big deal! I never get white potatoes! It's Thanksgiving!
And after you wake up from the "turkey coma", go to my website on Friday, November 25th for some big-time Black Friday deals. I'll be offering:
-30-50% off of one initial individual consult
-Buy one follow-up consult, get one half off
-50% off one supplement review
Have you been putting off scheduling a consult for yourself or perhaps referring an athlete who you know needs a nutritional overhaul? Here is your chance! Don't miss these deals - you won't see anything like this again soon!
May you and yours have a wonderful holiday and be thankful for the blessings of this past year.
Be Extraordinary,
RDKate
