Chicken Teriyaki with Cilantro Rice and Roasted Broccoli
Today marks the first day of National Nutrition Month®. According to the Academy of Nutrition and Dietetics:
“National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses on the importance of making informed food choices and developing sound eating and physical activity habits. In addition, National Nutrition Month® promotes the Academy and its members to the public and the media as the most valuable and credible source of timely, scientifically-based food and nutrition information.”
What better way to celebrate this month with 31 Days To A Healthier You Challenge! This is not your typical challenge. There is no competition with others. There is no first, second, or third place. This is purely a competition with yourself. A competition to see if you can become a healthier version of yourself after 31 days. To help you out, every day during the month of March, Nutrition For Performance will be giving you a tactical tip that will help you elevate your overall health to the next level. We will also be posting other surprises related to this special month on our blog and social media!
If you are up for the challenge and want to make sure you don’t miss out on 31 Days To A Healthier You:
1.) Follow us on Instagram @nutrition4performance and be sure to turn on the push notifications
2.) Like and follow our Facebook page
We love feedback from our followers, so please let us know your successes and/or challenges along the way.
There is a misconception that shopping for healthy food can be expensive, which it can be if done incorrectly. Before going any further, we can all agree on one thing and that is eating healthy and embracing a healthier lifestyle is dirt cheap compared to the cost of illness. In this week’s article, we will be dive into ways you can save money while shopping to maintain your healthy lifestyle.
With Valentine’s day right around the corner, what better “whey” to say I love you than cooking a beautiful breakfast for that special someone. This recipe is quick and easy to prepare and will be sure to put a smile on your valentine’s face. Oh! and did we mention, these are a healthier alternative to the traditional pancake? If you decide to surprise your loved one with these yummy valentine wheycakes, post your masterpiece on Instagram or Facebook, tag @nutrition4perfomance, and use hashtag #ValentineWheyCakes. Let us know how they come out!
Over the past few weeks, NFP has been completing numerous body composition analyses. Note: We would like to thank everyone who participated in helping us meet our requirements to become certified! While the measurements were being taken, many people had great questions regarding nutrition. One of the most frequently asked questions was about fiber, and how fiber contributes to our overall health. In this article, we will discuss what exactly fiber is, the types of fiber that are found in the foods you eat, and how the different types of fiber function uniquely in the body.
Regardless of the season, you are sure to find a public market around your area selling an abundance of vibrant fruits, vegetables, and other homemade crafts. A great way to get out with your loved ones, farmers markets offer a day of fun and trying new foods you may not get elsewhere. Some farmers markets even have people cooking food demonstrations. These markets come in all shapes and sizes and can consist of farmers markets, general open markets, or just your local produce connoisseur selling vibrant fruit and vegetables on the corner. There are many benefits that come with shopping local, including but not limited to:
- Better tasting food
- Get more nutrition for your money (longer time spent on shelf, more product handling = decreased nutrient quality)
- Your ability to meet the farmer that grew and harvested your food
- You are supporting local businesses
- Increases your chances of eating more fruits and vegetables
Now that we have gone over some benefits of shopping at your local public markets, let us get into some helpful pointers that will take your shopping experience to the next level.
Please note: prices vary at different farmers markets. Some markets sell their produce at an exponentially lower price than supermarkets, and there are some that have price points higher than typical supermarket prices. The best way to know is to ask the locals, doing your research, or by trial and error.
“What should I eat before and after a workout?” We get asked this question by many fitness enthusiasts and also those starting out on their health and fitness journey. Before giving recommendations and strategies, we first would like to note that what you consume and how much you consume, depends on your goals, as well as, type, intensity, and length of your exercise. With that being said, there are some general guidelines we believe are beneficial to maximizing your exercise performance. In this article, we will break down fueling strategies for pre and post workout.
Most Americans have access to clean water, yet we are the number one consumer of bottled water worldwide. We, as Americans, use an average of 50 billion water bottles each year, and that number is slowly climbing. What attracts people to water bottles? Is it the convenience? Is it because bottled water is perceived as being cleaner than tap water, or water from a fountain? Do people think the financial impact is minimal, therefore why worry about it? Have you ever thought of the impact bottled water has on you and the environment that surrounds you? In this article, we will be talking about the benefits of ditching that “one and done” water bottle and picking up a reusable BPA-free water bottle (we will discuss “BPA free” later in this article).
“Water sucks, it really, really sucks” is a classic line from The Waterboy Movie. Unbeknownst to the viewers, the waterboy is as important to the team as the quarterback. Think about it, if the quarterback does not stay hydrated he can start feeling fatigued, dehydrated or even have a heat stroke. If he experiences these symptoms, which many people encounter when not properly hydrated, he can not perform to his full potential. Who supplies the water? THE WATERBOY!!! Not only is hydration important for athletes, staying hydrated is important for everyone, including you. Staying hydrated can help maintain focus, keep joints healthy, and can prevent you from consuming excess calories that can contribute to undesired weight gain.
So what are the hacks to staying hydrated in 2017?
Vitamins and minerals, aka micronutrients, do not provide energy, but are key players in energy production and other body functions needed for optimal performance. Thus far, there are no specific intake recommendations for athletes, although athletes at risk for a deficiency may need additional supplementation. While vitamins do not enhance performance, a deficiency can lead to poor performance. Keep in mind, though this is an article about athletes, the functions and Daily Recommended Intakes apply to the general population. You may not need to perform on the court or the field, but rather at your workplace or at home. Here are the top 5 micronutrients, and how they play a role in the body.