NEW YEAR DIET TIPS 1. MIND YOUR GREENS. Most dieters focus on carbs and protein. One provides the fuel, and the other restores muscles and keep us training at a high level. Protein and carbs are important, but so are the minerals and vitamins that facilitate their delivery and help to process them. Eat vegetables at every major meal, and try layering your vegetables. Have two or three different veggies at a time. 2. CRUSH SOME BERRIES TO BOOST RECOVERY. Want an easy way to reduce soreness? Accelerate your recovery efforts between sessions in the gym by crushing some blueberries. Eat 1-2 cups of berries a day to take advantage of these benefits. 3. USE PROTEIN AS THE ANCHOR FOR YOUR MEALS. Consume a fair amount of protein in order to keep your muscles recovering and prepared for battle. Adequate protein intake maintains muscle, improves recovery, might improve cognition and sleep. “They all also really take time with and give focus to each patient!” “The whole staff here is great–TJ, Garrett, Aysin, Noray. They each use different methodologies, all very effective. They all also really take time with and give focus to each patient. Unlike other clinics, they don’t do the same things over and over. They assess where I’m at each time I go and provide treatment designed specifically for what I’m experiencing. If you are experiencing pain, I highly recommend them.” - M.T., Chicago WHAT PATIENTS ARE SAYING!
DIETING TIPS TO SUPPORT HEALTH & FITNESS IN THE NEW YEAR! 4. TAKE ADVANTAGE OF SLEEP TO INCREASE RECOVERY. Instead of using your sleepy time for solely catching up on your Z’s, you can help charge the recovery process overnight by consuming some pre-bed, slow digesting protein. These protein sources before bed will turn what is an otherwise catabolic 8 hours into productive recovery, repair and growth. If you want to take it to the next level, plan a meal in the middle of the night. 5. PREP YOUR MEALS. Periodization and preparation is everything when it comes to eating healthy. This kind of planning and evaluation should extend to the way you are fueling yourself. Do this by having your meals ready before you stumble in the door after a day of crushing workouts. Planning and prepping your meals ahead of time insures that you are making better choices.
Sources:http://www.yourworkoutbook.com/nutrition-athletes/
HEALTHY RECIPE
CLEANSING COCKTAIL JUICE
Ingredients • ¼ inch ginger root • ½ apple • ½ avocado • 1 beet
• 4 carrot Directions
Place ginger root, beet, apple, andcarrots througha juicer.Use a blender to blend juice with avocado. Pour and serve!
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