Post workout meals!!

Post workout meals are crucial for your body’s health becasue it helps your muscles recover and replenishes energy stores. Specifically, protein and carbohydrates should be the focus of what your post workout meal is made up of becuse it helps facilitate both muscle recovery and filling in those empty evergy storages. Meals should be eaten 30 to 60 minutes after a work out because muscles are most receptive to efficient glucose and energy storing. Since the enzyme activity is up right after a work out the body has the ability to store glucose and protein for energy and muscle repair. These meals listed below are good examples for maintaining ideal muscle activity right after a work out…

Protein packed sandwich- Low-sodium cold cuts provide some salt to help replace what’s lost in sweat during exercise. Tomatoes add freshness and a boost of vitamin C.

Granola- Oats, honey, orange juice, and flax provide protein, carbs, and some healthy fat. Nuts and dried fruit contribute iron for healthy red blood cells. Mix this sweet and crunchy treat with low-fat yogurt, or enjoy by the handful.

Peanut Butter-  One tablespoon of peanut butter contains about 100 calories and 7 grams of healthy unsaturated fat. Contains excellent amount of fat and protein.

Egg Sandwich- There’s protein in both the yolk and the white of an egg, and this recipes uses a combination of the two to boost protein while keeping calories and fat under control. Eggs also contain zinc, which aids in metabolism and immunity, and vitamin B12, which supports cell production.

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Sugar is toxic??

Recent studies have revealed that sugar is now toxic. Sugar is the cause of obesity, type II diabetes, hypertension, and heart disease itself. Prior to this new revelation, sugar consumption had decreased nearly 40%, but all of these health problems were still occuring. The secret to avoiding these heart problems is to avoid foods with high fructose corn syrup which is equivalent to sugar. Foods such as peanut butter, yogurts, sauces, and breads contain high fructose corn syrup and should be avoided at all costs. If sugar is consistently consumed by a healthy individual for a maximum of 2 weeks, then blood sugars increase causing the potential to acquire hearth disease. So, as it is now the lead killer of obese and diabetics around the world (esp in America), we should watch what we eat to inhibit this growing number of illnesses and deaths. 


Everyone these days are growing bigger and bigger from those greasy fast food resaurants such as McDonalds and BK, and this isn’t helping with the constant health problems going on. People should take some action in providing healthy foods, but this does not mean people have to permenantly stop eating their favorite happy meals, etc. Everyone, esp kids love their traditional happy meals and by all means should have it every once in a while just to fill their cravings, but adding good nutrition to your diet can help with your overall health problems by tossing in these foods from the list below.

Blueberries- great antioxidants! Toss it in their favorite yogurt, cook it in pancake batter, or try making ice pops by freezing a blend of whirred-up blueberries, yogurt and some honey.

Tofu- Lean protein! Toss dices of Tofu in stir fry soups, or cover the small dices with sweet and sour sauce.

Low Fat Greek Yogurt- boosts immunity and aids digestion! Pick out their favorite flavor and add granola.

Cabbage- improves digestion and helps clear harmful toxins out of the body! Add in Asian soups.

Cocoa- Cocoa powder actually has one of the highest concentrations of flavonoids, a compound known to improve blood pressure and heart and oral health. They may also protect skin from sun damage. Sprinkle of waffles or french toast.

Basil- This herb is packed with antioxidants as well as iron, potassium and calcium and can help improve digestion. Grind it up and hide it in soups and sauces.

Cinnamon- Can help regulate blood sugar! Sprinkle it on oatmeal, pancakes, cold cereal and yogurt.

What other ways can you, as a parent or baby sitter, help kids and yourself eat healthy foods?


Nutrition Suggestions….