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Sept 24, 2010 - September 24, 2010

Top 5 Superfoods for Moxy Girls

Amber Wilson, MS, RD




Endurance training requires the proper balance of nutrients to fuel your body during and after a workout.  The following superfoods nourish your body so that you can perform your best.  Aim to eat one of the following superfoods each day and feel the difference.

1.      Oatmeal – a heart healthy whole grain full of soluble fiber (to lower cholesterol) and B vitamins.  Oatmeal is a healthy carbohydrate that will replenish your glycogen stores for greater energy during your workout.  Additionally, oatmeal helps to curb your appetite by slowing the absorption of sugar (glucose) into your bloodstream.


2.      Yogurt – rich in both calcium and vitamin B12.  Calcium actually helps in muscle metabolism, so if you are feeling tired during your workouts, a lack of calcium might be to blame.  Add a serving of yogurt to a meal or snack, and aim for 3 servings of calcium-rich foods per day, to keep your energy levels high.


3.      Blueberries –packed with antioxidants, vitamin C and fiber.  Antioxidants help to prevent oxidative damage to the cells of our body, which occurs during strenuous exercise.  Blueberries, and other fruits and veggies, act as natural antioxidants to help protect your body from aging and disease.  Add blueberries to your breakfast cereal or eat with non-fat Greek yogurt for a tasty snack or dessert.


4.      Sweet potatoes – full of beta carotene (a specific type of antioxidant found in orange foods), fiber, iron and vitamin C.  In addition to serving as a source of carbohydrate and antioxidants, sweet potatoes are also an excellent source of iron, which is very important for getting oxygen to your muscles during a workout.


5.      Salmon - a great source of high quality protein, omega-3 fatty acids, iron and B12.  Omega-3 fatty acids can help to keep your heart healthy and your brain young, while also decreasing inflammation in your body.  That means less sore joints and muscles!  Plus, salmon can be poached, baked or grilled in just 10-15 minutes – what’s not to love about that?


Email me your nutrition questions at: a.wilson@new-life-nutrition.com

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