CALENDAR
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NOTEWORTHY
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IN SEASON
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FE ATURES
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FA SHION
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EVENTS
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RECIPE
smart F U E L for F I T N E S S WHAT YOU EAT AND DRINK BEFORE, DURING AND AFTER EXERCISE AFFECTS THE EFFICIENCY OF YOUR WORKOUT AND POST-WORKOUT RECOVERY. WRITTEN BY DEIDRA NELSON, MS, RDN, LDN
Fitness is a vital component of a healthy lifestyle. It not only helps reduce obesity, but also lowers the risk of heart disease, improves gut health and decreases stress. Have you ever thought about how the foods we eat impact our workouts? The goal of fitness is to improve health, but improper food choices when exercising can do the opposite. UNDERSTAND NUTRIENTS
Carbohydrates provide energy during workouts. They can be found in a variety of foods, including bread, pasta, rice, fruit and milk. Protein is also needed to ease muscle soreness and prevent muscle loss. Protein is found in eggs, meat, dairy and plantbased sources. EAT SMART
You may have heard that runners consume large amounts of pasta and bread before they compete in races. For most people who are exercising as part of a
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PHOTOGRAPHED BY JOE WORTHEM
daily routine, a lighter smoothie, like the Raspberry Mango smoothie on page 96, or a granola bar 30 minutes to one hour before exercise will suffice to fuel up. Leave the large plates of pasta to the marathon runners. Although exercise provides many benefits, it also causes inflammation, and we lose nutrients when sweating. Antioxidants and omega-3 fatty acids can ease inflammation, and potassium, sodium and fluids help replenish nutrient losses. Red and purple fruits and vegetables are rich in antioxidants, as are some spices, such as turmeric. Some fish, nuts and soy products contain omega-3s, and bananas, tropical fruits, avocados, potatoes and greens are good sources of potassium. REPLENISH
We also need to replace energy stores used during exercise. About 15 to 30 minutes after exercising, have a snack such as chocolate milk, a sports bar or a healthy parfait as recommended by the Academy
of Nutrition and Dietetics and the United States Olympic Committee. When choosing a sports bar, go for a ratio of 3 grams of carbohydrates for every 1 gram of protein. You can build your own parfait using Greek yogurt, berries and a little granola. About two hours after exercise, eat a healthy meal that contains a balance of carbohydrates, protein and fat. The exact amounts depend upon the individual and the intensity of the exercise. Turn the page for some healthy recipe suggestions. HYDRATE
It’s important to hydrate before, during and after exercise. Water is always the best source of hydration. Sport drinks often contain artificial colors and additives, so try to opt for water instead and eat a balanced diet before and after exercising. We all want to get the most benefit from our workouts and stay in the best shape possible. Being mindful of how we fuel our bodies is one way to make our workouts work for us. OC TOBER 2018 | INVITATION OXFORD
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