Thursday at Fox: Eat Like An Olympian

We popped into our favorite @fox32news studio on Thursday last week to chat about “Eating like an Olympian.”  Why?  Because it is timely thanks to the Winter Olympics and because what to eat for a pre- and post-workout meal is a common question I receive.  (Check out the video of the full segment here: http://www.myfoxchicago.com/video?clipId=9862796&autostart=true)

Here is our table full of ingredients and foods from our favorite @PlumMarket Chicago on Wells in Old Town.  Literally I cannot talk about this store enough- it is convenient, amazing, and has anything organic and natural you could ever need.  I love it so much in fact, I am doing store tours with a nutrition edge for patrons once a month, starting March 1st!

HYDRATION: We got into how to hydrate with water and fruits and vegetables.  I mentioned, 75-80% of your hydration should come from drinking hydrating beverages.  In the winter, this can be difficult because you don’t want to load up on something super cold, but you can have room temperature water, sparkling water (without sodium,) and on days when you do vigorous exercise, coconut water is a good way to balance our electrolytes.  The remaining 15-20% can come from water-packed fruits and vegetables like: apples, cucumber, watermelon, jicama, cantaloupe, and tomatoes.

PRE-WORKOUT SNACK: The goal here is to get energy and we get energy from carbohydrates, but we still want to keep it healthy.  We always recommend eating something within an hour of a workout where the main component is a whole grain starch and then some added consistency like the fat from avocados or almond or sunflower seed butter or a banana.  Simple snacks are best and nothing overwhelming to the digestive system.  Our prepared snacks were coconut bread toasted and some topped with an avocado spread and the other with sunflower seed butter.  Also, we recommended oatmeal with raw honey and a banana with almond butter.

POST-WORKOUT SNACK: Putting back in what you expended is super important, so you need to replenish the energy with carbohydrates and broken down muscle with protein.  Our fave post-workout snacks are protein shake with healthy berries, coconut milk, raw & vegetarian protein powder, hard-boiled egg sliced and placed on top of toast is a fave, a cup of plain Greek yogurt topped with chopped fresh veggies and a dash of salt-free multipurpose seasoning or cayenne pepper is fantastic, and if you are too busy to make some food, snag a tasty Core Power Protein Shake, The Official Protein Drink of the Sochi 2014 Olympic Winter Games!  (Check out their nutrition facts: the basic versions are packed with 26 grams of protein and 240 calories, and the lighter versions  have 20 grams of protein and 150 calories.)

Wellness, NutritionAshley Pettit