What you eat before and after you exercise is almost as important as the workout itself. Food is your fuel—it gives you the energy necessary to be active and focused, and it also provides the nutrients required to build muscle and bone strength, as well as help the body recover post workout.
You can’t make a piña colada or a decent Thai curry without it, its water makes a great recovery drink, and its fibrous husk, when burned, repels mosquitos — these are just three of many excellent reasons to celebrate World Coconut Day on September 2.
One of nature’s most versatile products, the coconut plant (and its various parts) can be used for food and drink, cosmetic preparations, and decorating. Some coconut proponents (cocoproponents?) even claim that the fruit’s oil can reverse dental decay — if you swish it around in your mouth for 20 minutes a day! Most of us aren’t comfortable with a mouthful of oil, no matter whence that oil comes or what it’s purported to do. But we can still get caught up in the coconut craze.
When you’re getting ready for your next workout, remember that you’ll need to fuel up before and after you get moving. The right foods will help you get the most out of any exercise you choose to do and help your body recover when it’s over. This Monday, make sure your grocery list includes nutritious foods that will do your body good!
Even if you stick to low-impact exercise, eating the right kind of nutritious foods will help optimize your workout and get you in shape to come back for more. When it comes to fitness, think carbs! Carbohydrates are the key to fueling your workouts and helping you recover later. As a pre-workout food, reach for fruits and vegetables or whole grains. Save protein for after your workout since it digests more slowly and might slow you down.
One thing to do before, during, and after your workout is hydrate. The best choice is always water! You can also blend your water with fruit juice to give it a boost of natural carbohydrates. It’s always a good idea to stay hydrated, even if you don’t break a sweat.
If you do engage in exercise that is more high-impact, pay closer attention to the foods you eat as well as staying hydrated. Vigorous activity will make you sweat and you’ll have to replace the water you lose. Increase your usual water intake and eat hydrating fruits and vegetables like watermelon, celery, cucumbers, and strawberries. One excellent option post-workout is milk, which not only provides the benefits of hydration but also contains protein to repair your muscles.
Starting a healthy diet and regular exercise this Monday will not only benefit your physical health, they can provide the energy that you need to power through your busiest days!
Have you been making an effort to “eat locally?” Lots of people are! Growing your own food or buying it from local farmers is good for you and the environment. Eating locally helps reduce greenhouse gasses created through mass production and distribution of food. It also helps you to eat fruits and vegetables that are in season, which taste better and can expand the variety of produce you eat. Here’s how you can make changes that will benefit your health and the planet:
Join a CSA program. Community supported agriculture (CSA) allows you to buy a share from a nearby farm. CSA subscribers receive a weekly box of freshly-picked produce for a set fee. There are many farms that deliver food to locations right in Decatur. Visit localharvest.org/csa to find a location near you.
Have a green thumb? Grow fruits and vegetables in your own backyard. If you don’t have the outdoor space, take advantage of the many community gardens in Decatur that you can rent for a small fee.
Shop at local farmers markets. The Decatur Farmers Market operates year-round and only sells produce grown within 100 miles of Decatur. There is even a dietitian on-site to give you cooking ideas and tell you more about the participating farms. Visit cfmatl.org/decatur for hours and a list of vendors.
Do you have picky eaters in the house? You’re not alone. It can be particularly difficult to raise healthy eaters in today’s environment. Grocery stores are packed with junk food marketed to kids, and much of it is misrepresented as a healthy choice to parents. Holidays, celebrations, and even children’s sporting events are opportunities for kids to load up on processed foods and sugar. Why does this matter if your child isn’t overweight? Children who eat a healthy diet are more likely to eat healthy as adults, reducing their risk for obesity, diabetes, heart disease, and other diet-related disease.
It can take a lot of time, preparation, and determination to raise healthy eaters, but with these tips you’ll be on the road to improving your child’s palate and health.
Involve children in planning and preparing meals. Read cookbooks together, bring them grocery shopping, and give them simple food prep tasks to engage them in healthy eating.
Don’t give up if your child refuses certain foods. It can take 10, 20, or even more exposures to new foods before a child will eat them.
Ease up on snacks. Hungry children are more likely to eat healthy foods at mealtime. Keep sliced fruits and vegetables in the fridge to tide kids over during meal prep.
Buy a portion plate (like the ones found here: http://www.superhealthykids.com/shop) and ask your child to help you fill it. This teaches kids how to build balanced meals.
Make sure your child gets plenty of physical activity and sleep. Active, well-rested kids (and adults!) make healthier food choices and have fewer junk food cravings.
Do you love eating local, organically grown food fresh from the farm? Pick up your weekly box of produce at the Wednesday afternoon Decatur Farmers Market from 4-7 pm, or Sundays from 12-2 pm at Decatur First United Methodist. Check out Global Growers’ brand-spankin’ new website and online store, where you can become a Farm Share member: www.globalgrowers.org/csa #globalgrowers
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