SARA NUTRITION

SNACK SMART Let’s face it, we’ve all experienced a snack attack! Choosing healthier snacks can be a challenge, especially away from home. But with a little planning, you can stay healthy and energized between meals. Go nuts. For a savory snack that hits the spot, grab a handful of unsalted or very lightly salted raw or roasted nuts. Almonds, hazelnuts, peanuts, and walnuts are all good choices.   Make it easy to grab and go. After you buy groceries, prepare a week’s worth of veggie sticks or cut up a melon in bite-size chunks. Put them in clear containers so they’re easy to spot in the fridge when you or your kids are looking for a snack. Drink your snack. Make your own nutrition-packed smoothies by blending together frozen fruits and vegetables, non-fat (skim) or low-fat milk or yogurt, & 100 percent fruit juice. Think fiber. Fiber-rich foods like fruits, vegetables and many whole grains help you feel full and sustain energy between meals. Skip the chi...

 Food as Fuel - Before, During and After Workouts • Your body is your vehicle, so you have to keep your engine — your heart — running when you work out. That means fueling up your tank with the right foods and your radiator with the right fluids, using with right amounts at the right times. The American College of Sports Medicine says, “Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses.” “You don’t have to adhere to a rigid schedule and there are no hard-fast rules,” “But there are some things you should do before, during and after you work out.” Before: Fuel Up! Not fueling up before you work out is like “driving a car on empty”. You also won’t have enough energy to maximize your workout and you limit you...