Healthy Food Habits and Convenient "Go-To's"

Most of us know that it's important to eat healthy so that we can enjoy an active lifestyle, but sometimes life gets busy, and we forget to plan healthy meals. In times like these, it's good to have healthy food habits and convenient "go-to's" to help keep us on the healthy path.

Nuts can be an athlete's best friend when you need to plan good quality food on the run. Pecan nuts are little nutrition bombs that can give your body much needed nutrition during times of exercise and training. Pecans contain unsaturated fats, minerals, fibre and protein which helps your body to cope with and recover from exercise. Athletes have used nuts in different ways during training because it's a great form of natural and essential nutrients. Here are a few ways you can integrate pecan nuts into your daily routine to help you during training:

1. Breakfasts are for Champions

Breakfast is your most important meal of the day because it balances your blood sugar. When you skip breakfast, you put a strain on your body as it then needs to extract energy from existing sources – which is not recommended unless you are working with a qualified dietitian. For breakfast, fill your body with good quality unprocessed food that is high in nutrition. By stabilising your blood sugar in the morning, your risk of fatigue during training becomes less. A balanced blood sugar is crucial for any training, moderate and intense.

Include nuts, like pecans, in your breakfast to ensure that you get a balanced meal of nutrients and protein. It's easy to include a handful of pecans with breakfast by just adding it into what you are already eating. Add a few to your bowl of oats or combine it with a banana and yoghurt for a great smoothie mix.

2. You're Only as Good as Your Last Meal

A crashing or spiking blood sugar can make you feel lethargic for the rest of the day and make it hard to complete the training goals you had planned. Plan your meals around your training commitments by ensuring that you eat something nutritious at least two hours before your training. It's also good to eat something small about half an hour before the exercise starts. The small snack isn't necessary for average training days – but will make a difference with more intense and longer workouts.

Keep a handful of your favourite nuts in your training bag or at work. Being able to grab something healthy to eat on your way to training will make it easier to integrate this habit into your life. Keep a few apples and cans of tuna for days where you forget to pack lunch. Combine this with some pecans and salad dressing, and you’ve got a quick fix packed with a load of nutrition.

3. Refuel and Recover

Help your muscles recover from training by eating protein filled food within the first 15 to 45 minutes after training. What you eat after training is almost just as important as breakfast, so ensure that you eat blood sugar balancing foods that include protein, minerals and some carbs.

Having a stash of nuts in your bag is handy as you can eat a handful after training on your way home. Combine it with a fruit like a banana or an apple, and you are setting yourself up for success.

These are good habits to practice on a daily basis if you enjoy living an active lifestyle, as good quality food is crucial to staying fit and healthy. Including unprocessed foods like nuts in your diet, will give your body the fuel that it needs to conquer your day and your training. Whether you are planning a relaxed run with friends or an intense mountain biking challenge, having a tried and trusted food plan will give you the confidence to enjoy your chosen activities.

Research

Freedman, L. (n.d.). Men's Fitness. Retrieved May 17, 2017, from http://www.mensfitness.com/nutrition/what-to-eat/best-post-workout-foods
Robinson, A. (n.d.). Livestrong.com. Retrieved May 17, 2017, from http://www.livestrong.com/article/85150-nutrition-information-pecans/
The Dr. Oz Show. (2011, September 9). Retrieved May 17, 2017, from http://www.doctoroz.com/article/feeling-good-contagious-eat-eye-opening-breakfast