Posted in Food = Fuel, Healthy Lifestyle

Spending FoodDay Teaching MyPlate

I was honored to be able to spend today, Food Day, teaching “How to Build a Healthy MyPlate” to a group of elementary kids from Haycock Elementary School in my local neighborhood of Falls Church, VA.  Food Day is a nationwide grassroots effort that strives to support healthy and sustainable eating.  What better way to support this message than to through nutrition education with our local youth.  I was greeted by about 30 enthusiastic kids in Haycock’s after school child care program.  They crowded in front of my food display and were eager to learn.  I wanted the kids to know why eating healthy is important for them.  Eating healthy foods helps them to:

  • Have energy to run and play
  • Grow strong muscles
  • Build strong bones
  • Feed their brains to stay sharp

“Who likes to eat vegetables?”  Most of the room raises their hand.

“Who can can help me name some foods that are fruits? vegetables? grains? protein? dairy?”  The kids don’t miss a beat.  They throw out answers as if we’ve been practicing all day.  I even get corrected by a student who reminds me that tomatoes are technically a fruit since they have seeds.

We walk through all the components of MyPlate 

  • 1/4 Fruits – bananas, berries, oranges, apples, pineapple, grapes
  • 1/4 Vegetables – peppers, spinach, carrots, onions, squash
  • 1/4 Protein – beans, shrimp, beef, chicken, turkey, pork, tofu
  • 1/4 Grains – preferably whole grains, bread, cereal, rice, pasta, couscous, quinoa
  • 1 serving of low-fat dairy – milk, cheese, yogurt

They pass with flying MyPlate colors.  It’s time to step up my game.  I mention that MyPlate doesn’t always have to look so nice and neat.  What if we took each MyPlate group and mixed them all together? In one bowl we mix together:

  • 2 cups canned drained diced tomatoes (Fruit/Vegetable)
  • 1/2 cup diced red onion (Vegetable)
  • 1 cup coarsely chopped mandarin orange segments (Fruit)
  • 1.5 cup cooked whole-wheat couscous (Grain)
  • 1 can black beans (Protein)
  • 1/2 cup low-fat cheddar cheese (Dairy)
For zest and flavor:
  • 1/2 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1 teaspoon minced garlic
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
Serve with a handful of multigrain Tostitos and Viola!  Carla’s MyPlate Salsa!   I was so impressed with how adventurous the kids were.  They lined up to get their taste and I heard so many compliments that I was beaming from ear to ear.  I didn’t even have leftovers to bring back home.  Everyone thought it was delicious, but don’t take my word for it – try it at home with your family!  Happy FOOD DAY!
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Posted in Food = Fuel

I’m having an Eat2Win day :-)

So I didn’t think I’d have time to blog today, but I was having such an Eat2Win day, that I wanted to shout it out!

7:15 AM Woke up.  Finally caught up my sleep from my hectic weekend.  It’s so important to get enough sleep for your body to repair itself and ensure that your hunger hormones don’t get out of whack.

8:00 AM Broke my fast with a banana and coffee.  I call it my AM snack.

10:00 AM Breakfast – Smear of natural crunchy peanut butter and apple butter on whole wheat toast with skim milk.  Healthy fats and carbs to fill you up plus some fat-free dairy.  Good pre-workout meal.

12:00 PM Spinning interval workout (65 mins). I didn’t intend to go that long so I have to thank my Tivo and Oprah re-runs.  My workout is my ME time and I get to catch up on what I call ME TV.  This could mean Oprah, Ellen, American Idol, Top Chef, Friday Night Lights  (read:  all the TV shows my husband won’t watch with me).  Today it was Oprah re-runs.  I did 6 interval of 7 mins moderate intensity and 3 mins out of my seat high intensity with a 5min  cool down.  We were in perfect sync.  I fast forwarded through commercials during my moderate intensity segments and always made it through my high intensity minutes without hitting a commercial.  Just when I thought I was done, Oprah brought out Bon Jovi and I had go another interval and sing a little It’s My Life from the Australia episode.

It also could have been the shot of OJ I put in my water bottle.  You need fuel if you are going to extend your workout.  I also use G2 which is low cal and has some sodium and potassium to replenish your electrolytes.  Most important is that your are drinking before, during and after your workout.

1:15 PM Recovery Lunch – Morning Star spicy bean burger, whole-wheat tortilla, 1 slice reduced-fat pepper jack cheese, cilantro from the garden, 1 pack 100-calorie Wholly Guacamole, spinach, tomato, 6 multigrain Tostitos with a glass of skim milk.  I smear about 1/2 of the guacamole over the bean burger and enjoy a few chips with the other half.  It’s about a 500 calorie lunch with a mix of carbohydrates, healthy fats and protein which is going to stimulate muscle recovery and replenish my glycogen stores.

4:30 PM Wrote this blog and had a PM snack – Chobani Nonfat Greek Yogurt.  Yummy and great source of protein.

Key takeaways from today:

  • Don’t skip breakfast! You need it to wake your metabolism up and kick it into high gear.  You are not doing yourself any favors by starving yourself until lunch.
  • You need to fuel to win.  If you don’t eat, you won’t workout as long and hard and you want to.
  • Eat after you workout to help your body recover with a mix of carbohydrate and protein
  • Drink plenty of fluids
  • Have a snack.  It will help sustain you and ensure that you aren’t ravenous come meal time
  • Sleep does a body good (not to mention milk)
  • Do something fun when you exercise…get outdoors, dance, walk with a friend…or watch your ME TV!
I hope you had a great day as well.  If not, there is always tomorrow.
Now off to figure out dinner!