20
&
March 2014 | Read this issue and more at www.healthandwellnessmagazine.net |
@healthykentucky
Fuel Your Body with
These Pre-Workout
Snacks
By Annette Racond, Staff Writer
Not everyone has the need
for speed. And that’s ok.
2 0 1 4
Like us
K E N T U C K Y
D E R B Y
F E S T I V A L
®
MARATHON/miniMARATHON
®
PRESENTED BY WALMART & HUMANAVITALITY
SATURDAY, APRIL 19 | 7:30 AM | LOUISVILLE, KY
It’s not just for hard-core runners, it’s for
walkers who are up for a challenge!
To register, visit
DERBYFESTIVAL
MARATHON.COM
#KDFMARATHON
The stories you
tell happen here.
PRESENTED BY
MEDICAL PROVIDER & TRAINING PARTNER
OFFICIAL PACE CAR
CONTRIBUTING SPONSORS
There is definitely truth to the
cliché: If you fail to plan, you plan to
fail. If you leave what you eat before
a workout up to chance, you might
not make the most optimal choices. A
glazed donut may sound just right. A
mega bowl of comforting custard may
sound even better. Yet these aren’t ideal
picks for pre-workout snacks. Here
are ten suggestions about what to eat
before you hit the trail – or the gym.
Please note: If you plan to exercise
for under an hour, opt for water in lieu
of sports drinks. Two cups of water an
hour or two before working out is a
viable strategy. When it comes to eating, leave yourself more time to digest
your food if you plan to run (or take
an aerobics class) as opposed to lifting
weights.
1. Toasted English Muffin with
Almond Butter: Get more bang for
your buck with English muffins, which
are significantly lower in calories than
our beloved bagels. Almond butter is a
creamy treat that’s healthier and even
more satisfying (for me, at least) than
its peanut-butter counterpart. Give
yourself some comfort before hitting
the gym with this sumptuous and
soothing treat.
2. Sliced Banana with Cashew Butter
on Half a Seven-Grain Bagel: For bagel
enthusiasts, opt for half a bagel covered
with thinly sliced bananas delicately
placed on top of cashew butter. Of
course, you can always substitute
cashew butter with almond or peanut
butter (for those adult children out
there!). Savor each delectable bite as
you gear up for your workout with
renewed energy.
3. Dried Fruit and Nuts: Stick to
trail mixes with almonds, walnuts, peanuts, cashews, along with dried apricots, cranberries, blueberries and other
dried fruits. Steer clear of trail mixes
filled with chocolate chips, M&Ms,
and other sugar-filled goodies (sorry!)
Hit the trail healthy!
4. Kashi GOLEAN with
Unsweetened Almond Milk: An
increasing number of low-sugar cereals
are hitting the shelves, so the choice is
yours. Kashi is one manufacturer that
offers a variety of quality products.
Unsweetened almond milk is a great
alternative to milk – and tastes good,
too. You can find unsweetened almond
milk in vanilla and chocolate – so
suit yourself. A bowl of cereal with
unsweetened almond milk goes a long
way before a workout.
5. Reduced-Fat String Cheese with
Six Whole-Grain Crackers: Low-fat
string cheese comes in several varieties - including mozzarella, cheddar, and
pepper jack - and it’s extremely convenient when you’re on the run (literally
and figuratively). Eat it plain or add
crunchy crackers to the mix before you
break out your sneakers. Say cheese –
and keep smiling!
6. Low-Sugar Smoothie: Blend up
fresh strawberries, blueberries, and
blackberries with a cup of unsweetened
almond milk and crushed ice. If you
whip it up yourself, you know it’s fresh
and not loaded with sugar. What’s
more, you can customize your smoothie to suit your taste.
7. Plain Greek Yogurt with Granola:
Plain Greek yogurt with granola is
great in a crunch – and it’s crunchy,
too. Look for granola without too
much added sugar. If your sweet tooth
is crying out for attention, mix in a
tablespoon of low-sugar strawberry
preserves.
8. Oatmeal with Pecans and Dried
Cranberries: Oatmeal isn’t just for
breakfast anymore. It’s an ideal pick
for before or after a workout. Sweeten
things up with some dried cranberries
and pecans.
9. Dried Fruit and Nuts: A small
bag of dried fruit and nuts goes a long
way before a workout. Prepare a week’s
supply of single-serve individual bags
at one time. If you have them handy,
you’ll be less inclined to reach for
higher sugar and higher calorie treats
before gym time.
10. Sports Bars: Look for sports bars
that aren’t weighted down in sugar,
sodium, or calories. Stick to products
with 190 calories or less – and make
sure one bar equals one serving. Some
manufacturers sell one bar, yet deem it
to be two servings on the label. Hence,
it’s double the calories listed on the
wrapper. My favorite pick is low-sugar
Detour bars at 170 calories a pop.
About the Author
Annette Racond is a Certified Health
Coach who has had her work published in The New York Times, The
Miami Herald, Chicago Sun-Times and
Newsday, along with other major publications.