Health & Fitness… Stay Energized! Summer is just around the corner and you may find yourself heading to the gym more often or being more physically active. It is important to exercise regularly to stay in shape, but it is also important to eat a variety of healthy foods that will give you energy before and after a workout. Carbohydrates such as fruits, whole grains and starchy vegetables provide our bodies with energy, which help us get through a yoga class or outdoor run. Another important nutrient is protein. Protein foods such as poultry, nuts, milk, cheese and fish helps to restore body tissue and build muscle, which we need especially after a vigorous exercise routine. Both will help you reach your exercise and weight loss goals!
Hydrate. Drinking water is important whether you are doing mild or intense exercise. Drink an 8-ounce glass of water 10 minutes before exercise and continue to drink every 10 to 15 minutes during to replenish yourself.
Eat. Give your body what it needs so you can get through that workout. Be sure to eat something an hour before you start. Great carbohydrate snacks include:
- Yogurt with fresh fruit
- Half a turkey sandwich
- Crackers and cheese
- Steel-cut oatmeal
Restore. If you’re feeling tired after your workout, you’re body is telling you to give it more energy! Eat something as soon as you can to get the benefit of that exercise metabolism boost. Combining carbohydrates with lean proteins is a good way to repair muscle and give you energy to move on with your day. My favorite post-workout foods are:
- Glass of Low-fat or Skim Milk
- Peanut Butter with Pretzels
- Low-fat Cottage Cheese and Pineapple
- Light Tuna on Pita
Rest. Don’t burn yourself out. Be sure to give yourself a day off and focus on yourself. Relax with a book or spend time with friends to let your body repair itself for the next workout. You will stay on track and be less stressed!
Try this light recipe tonight to pump you up and slim you down:
Asian Shrimp Skewers with Pears
Ingredients:
- 1/2 cup honey
- 1/2 cup soy sauce
- 2 tablespoon sesame oil
- 1 tablespoon ginger, ground
- 2 teaspoon garlic, minced
- 1/2 teaspoon red pepper flakes
- 2 pears, cored, cut into 1-inch cubes
- 12 cherry tomatoes
- 36 shrimp, peeled, deveined, 31/40 count
- 1 green bell pepper, cored, seeded, cut into 12, 1-inch squares
- 12 skewers
Instructions:
Servings: 6
- Whisk together honey, soy sauce, sesame oil, ground ginger, garlic and red pepper flakes until blended; set aside.
- Arrange 3 cubes pear, 3 shrimp, 1 pepper square and 1 cherry tomato on each skewer.
- Place skewers in large shallow pan. Pour marinade over kabobs and refrigerate for 1 hour.
- Brush grill with oil. Preheat grill.
- Grill kabobs over medium heat for 3 to 5 minutes on each side until shrimp is cooked.
Nutrition Information:
208 Calories | 5g Fat | 1g Sat | 2g Mono | 2g Poly | 9g Protein | 34g Carbohydrate | 2g Fiber | 55mg Cholesterol