Healthy Snacks

Commonly, big problems occur when people start a new nutrition program is the “snack” times during the day. People tend to just grab whatever they can find and whatever sounds good because they are hungry. Most times, however, whatever you can find isn’t what you should be eating. What’s the solution then? Plan ahead! Planning and preparation are keys to success when it comes to eating right. So what to eat? I wish the answer was simple. It really depends on how big of meals you are eating, when you exercise and what makes you feel like you ate something you like. But here are some general ideas for snacks between meals.

- ½ c. cottage cheese with some celery and a little peanut butter
- piece of whole wheat toast with some peanut butter on top and an apple
- about 10 almonds with a piece of fruit
- ½ c. of high fiber, low sugar cereal with some fruit or veggies
- a cheese stick with a handful of whole wheat crackers and some veggies

These are just some suggestions. The best thing to do is get a little protein with some fruit and veggies. It will keep you full and it helps you get your intake of fruits and vegetables in while keeping your metabolism going. If you eat a snack and still think you are hungry, before grabbing more, fill up a big glass of water and drink it slowly and wait a half hour. If you are still hungry, then grab a little something else. Mix and match things above, but remember to not make it another meal and to keep your choices healthy!

Happiness

A sure way to find happiness with your life is to work toward living a balanced life. Through working on all aspects of your life and seeking overall wellness, you will find that good health will follow! Here are some tips for finding that balance:

- have regular checkups to monitor health
- feed your body what it needs: lots of fruits and veggies
- exercise: get your heart pumping and stretch frequently
- manage your stress: allow yourself to say no and relax
- sleep at least 7 hours a night and drink lots of water
- have loving relationships
- find purpose and passion in what you do: work hard, play hard
- have a positive attitude

- get spiritual nourishment every week

- seek to learn: challenge your brain as much as you can

Frozen Yogurt Pops!

Here is a quick, easy treat for those hot summer days!

1 c. plain yogurt

1 banana

Handful of frozen or fresh berries

A couple squirts of honey

8 paper cups with popsicle sticks

Mix ingredients in a blender until smooth. Divide evenly into the 8 cups, place sticks in mixture and freeze for 2 hours or until solid. Then enjoy!

To make different layers, as seen in the picture, decrease each ingredient by 1/2 or a 1/3, and just make more layers of different flavors!

The Art of Recovery

Distance running, as well as other forms of intense exercise, drains your muscles of precious energy stores in the form of glycogen. The first 2 hours after a run is the crucial window when your muscles will absorb the highest amount of glycogen to replace what it just lost.

Adequately replacing glycogen stores requires not only the right carbohydrates, but also some protein to aid your muscles in absorbing the carbohydrates. The best part about finishing a run is that it is OK to eat some of the more sugary, higher glycemic foods.

A runner needs 1 gram of medium to high glycemic food per pound of body weight in addition to 1 gram of protein per every 4 grams of carbs. A 150 pound runner would need 150 grams of carbs and 37 grams of protein within the first two hours after a run. It is best to eat half of that within the first 30 minutes and rest an hour or so later.

There are replenishing drinks with this 4:1 ratio sold. A replenishing drink is best during that first 30 minutes. Later eat a good meal to get the rest of the nutrition before the two hours is up. This one trick will speed up your recovery dramatically and recharge those drained legs for your next run

There are several Pre-Mixed drink options that work really well, you can also make your own protein shakes. A great idea is to eat a piece of fruit with some string cheese, or a similar combination of food within an hour of exercising.

** Despite popular belief, chocolate milk is not a great option to get your protein; it is loaded with simple sugars that aren't ideal for an athlete.