Foods that Optimize Your Fitness Performance

Whether you are a fitness novice or a pro, it’s great to know which foods can enhance your athletic performance and which foods can hinder performance. H3 Healthy Kitchen Chef and avid Crossfitter Karla Williams shares her list of foods that optimize fitness performance and foods that just don't. Don't be stingy with this list, be sure to share these tips with your workout buddies!

Best foods:

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  Nuts and Seeds

  
  

Wait a minute… how am I going to get swole eating like a bird?

Nuts and seeds are packed with nutrients and omega 3 fatty acids which will fuel your recovery after an intense workout. Nuts and seeds are calorically dense, making them the perfect on the go snacks or add-in to a satisfying smoothie.

Pistachios, almonds, walnuts, flax seeds, chia seeds, etc...

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  Carbohydrates

  
  

I do Crossfit, should I have carbs? Yes! You belong together!

Whole grains are complex carbohydrates, meaning they digest slowly in your body allowing your body to absorb several nutrients. Simple carbohydrates; (candy, white rice, white bread) have been stripped of its nutrients during processing leaving your body with little nutrients to absorb. When carbohydrates are digested they are absorbed as glycogen that will replenish depleted muscular tissue after any extreme workout. The correct carbohydrate sources will provide athletes with ongoing energy and stamina to get every repetition they deserve. Don’t go all caveman on us, athletes need carbohydrates! Portion control carbohydrates and mostly consume whole grains, fruits, and vegetable carbohydrate sources.

Quinoa, barley, sweet potatoes, beets, beans, farro, etc…

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  Healthy Proteins  

  
  

Bacon?

No, bacon is not a healthy protein. Despite what that ripped athlete at your gym tells you, it’s not the best protein source to over consume. Protein is used for muscle repair and construction. If you are looking to add some pounds to your one rep max back squat, be sure you are consuming an adequate amount of protein. Our bodies need protein to build muscle meaning more strength.

Focus on consuming healthy proteins; salmon, eggs, chicken, pork tenderloin, beans, and quinoa for example.

Worst Foods

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  Alcohol

  
  

Nothing will slow you down quite like alcohol, it has lasting negative effects on fitness training and performance. Alcohol has no nutritional value, meaning it is just empty calories. Also, it has been shown to hinder recovery and disrupt sleep, two very important factors in any training program!

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  Processed Foods, i.e., granola bars, pastries, crackers

  
  

Processed foods are loaded with sugar and artificial ingredients. The sugar will increase your waistline making those pull-ups, push-ups, and handstand push-ups even more difficult. In addition, these processed treats do not provide the nutrient density that other whole foods deliver, leaving your body short of necessary nutrients to aid in recovery.

Need a recipe redo to replace an unhealthy favorites? Email us at getinspired@hhhealth.com and we can give you a healthy recipe alternative.

7 Tricks to Ordering Take Out

by Hilton Head Health Registered Dietitian Felicia Hackett

When eating convenience foods we have to remember that those are the foods that tend to lack vegetables, fruits, whole grains, beans, nuts, and seeds. Because of that you have to purposefully choose foods that are going to help with weight loss and weight maintenance but more importantly living well.

Look for entrees that have a vegetable in the name.

• Eggplant parmesan, broccoli and chicken.

Ask for double vegetables.

• Red curry with double vegetable or shrimp lo mein with double vegetables.

Have one starch.

• Skip the side of bread and just have the rice or potatoes that come with the meal. Mexican takeout? Pass on the tortilla chips and salsa and have 3 small corn or flour tortilla tacos with a side salad. Instead of queso choose a small order of guac to go with your yummy tacos. Both are energy dense foods but guac has healthy fats and vitamins that cheese does not.

When you get a choice between a baguette, chips, or an apple,

Choose the apple and have it for dessert and if you are full from the meal stick it in your bag or car for a quick pick me up later in the day.

At ice cream shops have the smallest size they offer.

• Sounds crazy but the “baby” size or dog friendly size would be a great portion.

Take the food out of the takeout box and place it on your 9” plate.

• Half of your plate should be non-starchy vegetables. If you have a slice of pizza, size down the slice so that it does not overhang on the plate and then make sure there is room to fill half of your plate with those non-starchy vegetables.

Mini-size fast food options.

• Stopping at fast food, have a kid size meal and if you feel hungry order a side salad

It is easier said than done but like anything else that we succeed in we have to practice. Convenience, quick-serve, and fast foods are in the world we live in. You have to make it work for you or it’s going to work you. Practice, practice, practice choosing better and soon enough it will become habit.

Mission: Find Healthy Nutritious Meals While Traveling

It is difficult to find fresh healthy food while traveling. Between the lack of time and availability of good fresh food, we have limited choices. Trust me, this mission is possible! Often we are so focused on our arriving to our destination in a timely manner rather than concerning ourselves with our own health and well-being. However, nutrition is the key to feeling good and fresh when you arrive to your final destination.

1. Communicate with your Server.  Specify no butter, grilled proteins, and dressing or sauce on the side just to name a few. Many restaurants have the ability to cook items lower calorie, they just might not advertise it on the menu.


2. Fruits and Vegetables!  These two are important, load them on any meal. Watch any extra additions of butter or sugar. Ask to have your vegetables steamed to avoid additional butter and verify that the fruit is not stored or served in syrup.


3. Water, Water, Water! Drink a lot of water throughout your busy travel day. Doing so will keep you full and satisfied longer and will keep you hydrated ensuring you arrive to your destination fresh and feeling well.


4. Break the menu down. Look at what is on the restaurant’s menu and ask to have those items prepared differently for you (You are worth it!) Ask for scrambled eggs at McDonald’s, order oatmeal from Starbucks without added sugar, and grilled chicken salad on a bed of greens with dressing on the side from a corporate restaurant.


5. Plan and bring a few snacks with you while traveling: Carrot sticks; baked pita chips, oranges, hard boiled eggs, and a prepared smoothie are great options to ensure that you will have something health to depend on.

Traveling can be fun, make eating healthy and nutritious a fun game while traveling. Just bob and weave through the unhealthy choices.  When in doubt remember Bob Wright’s Unwise, Better, Best.

Do you accept my mission?

Orange vs. Orange Juice

Oranges are that great fruit that everyone knows are high in vitamin C but usually most oranges are consumed in their juice form which can take away from some the natural benefits of oranges.  Although vitamin C is important to our health, oranges can offer even more when you actually eat them.  First, keep in mind that we recommend you eat your calories and not drink them.  By eating the actual orange, you gain fiber, potassium, folate and thiamin.  Think of it this way, you can feel an orange that you ate in your stomach, but drinking an 8 ounce glass of orange juice isn't really going to fill your stomach.  

A great tip to get more fresh oranges in your diet is to peel them all right away and put them in zip lock bags or air tight containers right after purchasing them.  By doing this, you have just made that quick snack even more convenient to eat. Many people would over look an orange and go with a banana or an apple because it's easier and quicker to eat. Remember, it's important to incorporate not only a variety of fruits in your diet, but also a variety of colors.  

Oranges are great for you metabo meals, great on salads, as a fruit cup, or even cooked as a salsa.  

Eat those oranges, and feel the benefits!

Ain't nothin finer in the land...

Saturday marks the beginning of a new season – COLLEGE FOOTBALL SEASON.  Nothing is better in my world than the friendly competition in the SEC (Southeastern Conference). 

A Georgia girl at heart (I had a red ribbon on my door when I was born…not the typical pink); it is tough this time of year living in the wonderful state of South Carolina.  Just over the river – there are a whole slew of fans that bleed red and black.  Here – they cheer for a chicken – I mean, Gamecock.  (Have you seen Uga...how could you not love that face?)



Beyond the rivalry, comes the real reason I love college football season…tailgating.  A day of celebration – usually with a spread so deep you feel like you are at your grandmother’s house on Thanksgiving.  Tents set up all over the campus, or in your living room (if you live as far away as I do), with all the right fixins’. 

In honor of this kick-off to the season, I give you H3 Low Country Chili.  A fan favorite – this chili is not only healthy, but tasty.  So this weekend, even if you don’t make it to the game, have a bowl of this hearty chili and say it with me…

GOOOOOOOOOOOOOOOOO DAWGS…SIC EM!

 

H3 Low Country Chili Recipe Card

What's for Brinner?

Do you ever eat breakfast for dinner?

If not, here is a recipe so yummy you won't want to wait until tomorrow morning to try it!

H3 Banana Oatmeal Hotcakes

Ingredients

1/2 Cup Rolled Oats

1 Cup Water

2 Tbsp Light Brown Sugar

2 Tbsp Canola Oil

1/2 Cup Whole Wheat Flour

1/2 Cup All-Purpose Flour

1 1/2 tsp  Baking Powder

1/4 tsp Baking Soda

1/4 tsp Salt

1/4 tsp Ground Cinnamon

1/2 Cup Skim Milk

1/4 Cup Non-fat Yogurt

1 Mashed Banana

1 Egg

Preparation

In a large, microwave safe bowl, combine the oats and water. Microwave on high until the oats are creamy and tender; about three minutes. Stir in brown sugar and canola oil; set aside to cool slightly. In a separate bowl, combine the flours, baking powder, baking soda, salt, and ground cinnamon; whisk to blend. Add the milk, yogurt and mashed banana to the oats and stir until well blended; beat in the egg. Add the flour mixture to the oat mixture and stir until just moistened. Place a nonstick frying pan or griddle over medium once hot, spoon ¼ cup pancake batter into the pan. Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned; about two minutes. Flip the pancake and cook for another 2-3 minutes. Repeat with remaining pancake batter.

Servings: 10

Serving Size: 1 hotcake

Calories: 90

Fat Grams: 3

You're HOW Old?!

 

Another year has passed.  If I’m lucky, there will be many more to count.

A birthday is about celebrating life – your life.  Although many people think of birthdays (or either forget) as a reminder that they’re getting older, we should think of each year as a victory! 

As an effort to create a world with less cancer and MORE birthdays, the American Cancer Society and the Culinary Institute of America teamed up to create a healthier birthday cake.  A quote from ACS sums it up perfectly,

“Birthday cakes help people celebrate important milestones in meaningful ways. We see a significant opportunity to use the American Cancer Society's new official birthday cake to inspire people to stay well and lead healthier lives through simple lifestyle changes.”

A healthy lifestyle is the key to reducing your risk of cancer, heart disease and other illnesses.  By making small steps to live healthy, you will ultimately improve your chances to live a long and healthy life – and maybe even make it to 100 CAKES!

To make the ACS the official sponsor of your birthday, click here.  (You can also download the winning cake recipe!)

I will take this day to celebrate my life and give thanks for my health – and even enjoy a slice of my own [healthier] birthday cake!

Dining Out Guide: Mexican Cuisine

When dining out ‘South of the Border’ style, portion control is KEY! With the temptation of mouth watering nachos and cheesy goodness, Mexican dining can be tough. However, not every Mexican fiesta is off limits, especially if you are ready to ‘translate’ the menu.

Ask your server not to bring out the never-ending Chip Basket. (Out of sight, out of mind) If you choose to have a guacamole or salsa dip – ask for corn tortillas.

Stay away from the Combination Plates, order off the A La Carte menu. Not only will you save a few $ - you can customize your own dinner.

Remember, you are the customer, so don’t be shy about asking to have your chicken grilled or sauces on the side.

Unwise

- Refried Beans

- Hard Tacos (These shells are deep fried!)

- Ground Beef

- Chile Rellenos (Fried cheese and meat stuffed peppers)

- Chimichangas (Deep fried burrito)

- Chalupas (Deep fried dough filled with chicken or meat)

- Nachos

- Cheese Quesadillas

- Churros

- Items topped in queso, sour cream

- Margarita (Can have anywhere between 300 – 700 calories!)

Better/Best

- Soft Tacos with Grilled Chicken or Fish

- Salsa

- Tamales

- Grilled Chicken Fajitas

- Black Bean and Veggie Burrito

- Shrimp Salad

- Brown Rice

- Pinto Beans

- Guacamole (Limit your portion to about 2 Tbsp.)

Are you surprised by where your favorite dish fell?