Up Your Game Nutritionally
This spring, it’s time to get in the game with better health. No matter what position you play or if you are a spectator, eating well, feeling good and increasing energy – is always a big hit. Score points by staying energized, keeping your body in shape, and looking and feeling good.
Point 1: Increase Energy – Game on! By increasing combination foods (carbohydrates, protein, and fats – i.e. Greek yogurt with nuts) and eating more often (every 2-3 hours), you can boost your energy levels and metabolism.
Point 2: Improve your Gut Health – Keep your gut in good health by including foods like yogurt, probiotic drinks, fruits and veggies, and whole grains that contain fiber and good bacteria.
Point 3: Improve Brain Function – Blueberries, salmon, tea, and dark chocolate are superfoods and are important to brain function. They help you focus, increase concentration, enhance motor skill development, and make us smarter!
Point 4: Better Bones – When it comes to good bone health and preventing osteoporosis, up your calcium intake by including a bit more low fat dairy products, veggies (spinach and kale) and canned salmon and sardines.
Point 5: Sleep Better – Sign me up! Foods like beans, whole grains, peanuts, rice, chamomile tea, poultry, and low fat dairy products promote tryptophan, a sleep-promoting substance.
Point 6: Healthy Skin – Prevent wrinkles, preserve skin cells, and slow the breakdown of collagen by eating foods rich in vitamin C, vitamin A, and antioxidants (tomatoes, red peppers, carrots, spinach, cantaloupe, salmon, sardines, flax oils, and nuts).
Point 7: Strong Hair – As we age, hair loss happens – and it can lack luster. Foods rich in zinc and biotin, like meat, poultry, oatmeal, oysters, eggs, rice and bananas, can help reduce hair loss and keep it shiny.
Point 8: Boost Immunity – Build up your immune system and fight disease by including more blueberries, spinach, tomatoes, tea, vegetable oils, grains, garlic, yogurt, and beans.
Point 9: Strengthen your Heart – Win over your heart by including oily fish (i.e. salmon), nuts, seeds, garlic, whole grains, beans, and fruits and vegetables. These foods help to lower the risk of heart disease by lowering LDL cholesterol levels, helping with blood sugar levels and decreasing triglycerides.
Point 10: Finish the Game – Be sure to hydrate daily. You know the old rule – 64 ounces a day – or divide your weight in half for your minimum fluid intake daily.
Make good health and nutrition the MVPs this season!