Help Your Body Heal Part II: Foods That Heal

Last time we looked at facilitating the overall healing process through exercise, nutrition and sleep.  Now I want to zero in on foods that help you heal. Certain foods can foster “healing” when you’re recovering from injury or surgery, including: nutrient-dense vegetables; foods high in Omega 3 fatty acids; and mineral-rich foods for bone re-growth.

Vegetables: Nature’s Potent Healers

Vegetables are loaded with vitamins, minerals, antioxidants and phytonutrients – all of which are powerful healing agents. In fact, vegetables are the most nutrient-dense of all foods. In addition to the ubiquitous broccoli, spinach and carrots, there are many other winning vegetables that can help your body repair itself. Asparagus, for example, contains a unique anti-inflammatory phytochemical. The juice from asparagus is also effective in reducing the acidity of the blood and helps cleanse the tissues and muscles of waste. Peas are another powerhouse of healing help. They are great source of muscle-relaxing magnesium, which is also important for protein synthesis and bone repair. Avocados, loaded with vitamins E and B6, are also high in potassium, which helps balance your body’s electrolytes, aids muscle activity, nerve function and energy metabolism.

Celery, often viewed as a second-class citizen vegetable, in fact it offers important healing nutrients. The potassium and sodium in celery helps to regulate body fluid and stimulate urine production, making it an important help to rid the body of excess fluid. It also helps to normalize body temperature and calm the nervous system. Finally, the polyacetylene in celery provides excellent relief for all forms of inflammation.  While I’ve focused on 3 green veggies, you should consume a variety of different colors – red, orange, yellow, green and purple – as each color offers different phytonutrients.

 Omega-3 Fatty Acids: A Polyunsaturated Powerhouse

Omega-3s are powerful polyunsaturated fatty acids which have a number of wonderful functions.  They can decrease inflammation and blood clotting and can also decrease muscle-protein breakdown. Omega 3s are found in abundance in cold water fish such as salmon, mackerel, trout, Alaskan black cod, herring, sardines. Vegetarian forms include flax seeds and flax oil, extra-virgin olive oil, walnuts, hazelnuts and chia seeds. 

Bone-Repairing Foods:

If you’re recovering from a stress-fracture or broken bone, you’ll want to focus on bone-building foods. Dairy products are the richest source, but many fruits and vegetables and some nuts also contain calcium and other important minerals. Broccoli, kale, swiss chard, blackberries, raspberries, black currants, figs and almonds are all good non-dairy calcium sources. Research has shown that certain compounds in fermented (miso, tempeh) soy foods also help build bones. Soy protein contains isoflavones, compounds that scientists believe support bone development and maintenance. Vitamin D aids in the absorption of calcium in the gastrointestinal tract. Sources include sunlight, fortified milk, salmon, mackerel, tuna and sardines. Vitamin K binds calcium and other minerals to the bone. Sources include kale, spinach, collard, beet and mustard greens, brussels sprouts, and broccoli. Magnesium enhances the deposit of calcium into bones. Good sources include almonds, green leafy vegetables, peas, whole grains, seeds, black and white beans. Boron is a trace mineral involved in calcium metabolism. Sources include apples, pears, cherries, cabbage, legumes and nuts. Silicon is important in the growth and maintenance of bones, ligaments and tendons. Sources include asparagus, cucumbers, lettuce, olives, radishes, rice and oats.

Healing Spices

In addition to healing foods, certain spices can also aid in your recovery. Mostly known for its use in curry powder, turmeric is a powerful anti-inflammatory agent. In fact studies have compared it favorably with NSAIDs such as Advil. Curry powder only contains about 20% turmeric – so it’s best to by the whole, ground spice.  It’s delicious sprinkled in soups, on salads or cooked vegetables. Ginger is another effective anti-inflammatory and it helps alleviate nausea as well. 

A Honey of a Healer

Honey is a wonderful natural, topical healing agent for minor scrapes and burns. It forms a protective, anti-bacterial barrier over the wound, while encouraging skin to regrow. It also reduces swelling and helps minimize scarring. Try honey if you scrape or scald yourself and this is one case in which you might want to literally lick your wounds!

Finally, here are some general guidelines for eating to heal:

1. Aim for variety

2. Include as much fresh food as possible.

3. Minimize your consumption of processed foods and fast food.

4. Eat an abundance of fruits and ESPECIALLY vegetables. 

5. Eat plenty of protein to facilitate tissue repair.

6. Avoid excessive consumption of salt, refined sugar, alcohol, coffee and cola which can hamper the absorption and increase the excretion of certain nutrients.

As a nutritionist, I recommend that you consume as many healing nutrients as possible from natural food sources, supplementing only when you need a therapeutic dosage. As I’ve said, certain foods mentioned above can act as powerful assistance when your body is “in the shop” for repairs. Hippocrates said it best: “Let Food Be Thy Medicine and Thy Medicine Be Thy Food” (Hippocrates 460-377 BC).

Be well,

Carolyn

 

Cleaning Up Your Training Table

I gave a Sports Nutrition lecture/workshop this past weekend – so lately I’ve been focused even more than usual on nutrition and athletic performance. I believe that you what you eat affects their performance arguably as much as your physical training.  Have you examined your training diet lately? You might be in the best shape of your life, but if you’re not eating for peak performance you may not be reaching your full athletic potential. Or, maybe you recognize the importance of sports nutrition, but get lazy when it comes to preparing meals and eating wisely. Or, maybe you eat healthfully but have gotten into a nutrition rut by consuming the same foods day after day.

Whichever category you fall into, now is a good time to take a nutrition inventory and clean up your training table. A nutritious diet can also improve your recovery from hard workouts and injuries. Furthermore, being in great shape doesn’t make you invulnerable to cancer or even heart disease so it’s important to eat well for long-term health, not just the 10K your running or century you’re cycling next weekend.

Get Out of Your Food Rut

You burn out on food by eating the same things day after day the same way you do by performing the same workouts week after week.  Are you getting sick of chicken and eggs?  Try ostrich, buffalo, tempeh, tofu. Are you tired of oatmeal and brown rice? Try quinoa or millet. Are your vegetable selections limited to spinach and broccoli? Try mustard greens, brussel sprouts or bok choy. Or try a new ethnic food or restaurant. Mediterranean, Middle Eastern, Indian and Tai foods can all be a nutritious and tantalizing part of your training table.

Fast Food Does Not Make You Faster

Next time you drive by a McDonalds, keep driving. Fast food is fine once in awhile when nothing else is available, but don’t make a habit out of it. You can probably afford the extra calories, but fast food also contains excess sugar, sodium and saturated fat. Grocery store delis, submarine sandwich shops and bagelries are good alternatives when you’re short on time and money. Trader Joe’s and Whole Foods have sandwiches and salads freshly prepared daily.  Stick with lean protein sources, whole grain breads and go easy on the mayo. Supplement your meal with fruit or a side salad.

Get into the Snack Habit

Frequent snacking aids in keeping your blood sugar level which in turn helps sustain your energy level by continually replenishing your muscle glycogen stores. Make a habit of snacking on convenient, healthful foods, such as fresh and dried fruit, yogurt, hard boiled eggs, turkey jerky, whole grain crackers or pretzels. Carry them in your workout bag and your car and stash them in your desk at work. (see some more snacking ideas at the end of this blog).

Balance and Moderation

Just like physical training, nutritional training all comes down to balance and moderation. There are no magic foods, instead the optimal training diet incorporates a variety of wholesome choices from the four food groups as well as some well-earned treats (in moderation of course). It’s also important to get a balance of calories from carbohydrate (45-65%), protein (15-25%) and fat (15-39%).

More Food For Thought

The following are additional tips for spicing up your diet:

 

– Have dinner for breakfast (and breakfast for dinner)

Don’t think of breakfast foods as strictly for breakfast. Particularly if you work out in the late afternoon or evening, you may want to make lunch your most substantial meal and eat a lighter breakfast food, such as oatmeal and a fruit/yogurt smoothie or whole grain toast and scrambled eggs, in the evening. Conversely, if you do most of your heavy training in the morning, you may want to substitute your morning cereal with traditional stick-to-your ribs dinner fare. (I must confess I sometimes include salmon and even lean meat in my breakfast after a hard interval workout).

– Explore a farmer’s market

For the freshest local produce head to your local farmer’s market. You can’t beat the freshness of locally grown, seasonal  organic produce and often it’s sold at bargain prices.

– Clean out your fridge

I realize this might be a scary endeavor, but it’s time to clean out the old before bringing in the new. Ditch leftovers and make room for the healthy foods you’re going to buy.

 –  Incorporate new recipes

Make one night a week recipe night and try a new recipe from a cookbook or food magazine.

Be well,

Carolyn

MORE PRE- OR POST-WORKOUT SNACKING IDEAS

Whole Grain cereal and milk

 

Plain low-fat yogurt with banana or berries

Apple and string cheese

Almonds and fruit

1/2 of PBJ or turkey sandwich

Sliced apple dipped in peanut or almond butter

Edamame and fruit

Turkey Jerky and fruit

Whole grain pretzels and milk

 

Sports Nutrition: Optimal Fuel for Optimal Fitness

You’ve got your training down to a science, never missing a workout, scheduling regular rest days, religiously recording every workout, yet something still seems to be missing in your program. Have you examined your training diet lately? You might be in the best shape of your life, but if you’re not eating for peak performance you may not be reaching your full athletic potential.

Many athletes still do not realize that what they eat determines how well they perform. Others recognize the importance of sports nutrition, but get lazy when it comes to preparing meals and eating wisely. Other athletes eat well but have gotten into a nutrition rut by eating the same foods day after day. One of the reasons I became a nutritionist is that I discovered myself how much the quality of my diet affected my performance – almost as much as my training did.

Whichever category you fall into, now is a good time to take a nutrition inventory and clean up your training table. A nutritious diet can improve your recovery from hard workouts and possibly increase your performance. Think about it…you wouldn’t put cheap gas into your sports car would you? Treat your body like a Porsche, not a Gremlin by giving it high performance fuel.

Get Out of Your Food Rut

You burn out on food by eating the same things day after day the same way you do by performing the same workouts week after week.  Are you getting sick of chicken and eggs?  Try ostrich, buffalo, tempeh, tofu. Or try a new ethnic food or restaurant. Mediterranean, Middle Eastern, Indian and Tai foods can all be a nutritious and tantalizing part of your training table.

Fast Food Does Not Make You Faster

Next time you drive by a McDonalds, keep driving. Fast food is fine once in awhile when nothing else is available, but don’t make a habit out of it. You can probably afford the extra calories, but fast food also contains excess sugar, sodium and saturated fat. Grocery store delis, submarine sandwich shops and bagelries are good alternatives when you’re short on time and money. Stick with lean protein sources, whole grain breads and go easy on the mayo. Supplement your meal with fruit or a side salad.

Get into the Snack Habit

Frequent snacking aids in keeping your blood sugar level which in turn helps sustain your energy level by continually replenishing your muscle glycogen stores. Make a habit of snacking on convenient, healthful foods, such as fresh and dried fruit, yogurt, sports bars, hard boiled eggs, turkey jerky, whole grain crackers or pretzels. Carry them in your workout bag and your car and stash them in your desk at work.

Balance and Moderation

Just like physical training, nutritional training all comes down to balance and moderation. There are no magic foods, instead the optimal training diet incorporates a variety of wholesome choices from the four food groups as well as some well-earned treats (in moderation of course). It’s also important to get a balance of calories from carbohydrate (50-55%), protein (20-30%) and fat (20-25%).

More Food For Thought

The following are some additional tips for cleaning and spicing up your diet:

1. Check out  a new grocery store

Gourmet health food stores are popping up everywhere featuring exotic produce and healthy convenience foods. You’ll also find the latest in sports nutrition supplements as well as nutritious hard-to-find items such as soy yogurt or wheat-free fig bars.

2.  Explore a farmer’s market

For the freshest local produce head to your local farmer’s market. You can’t beat the freshness of locally grown, seasonal  organic produce and often it’s sold at bargain prices.

4.  Clean out your fridge

I realize this might be a scary endeavor, but it’s time to clean out the old before bringing in the new. Ditch leftovers and make room for the healthy foods you’re going to buy.

5.  Incorporate new recipes

Make one night a week recipe night and try a new recipe from a cookbook or food magazine.

6.  Take a healthy cooking course or watch one on TV

Learning to cook healthful meals doesn’t even require leaving the house. Turn on the food channel and set your kitchen in motion.

7.  Have dinner for breakfast (and breakfast for dinner)

Don’t think of breakfast foods as strictly for breakfast. Particularly if you work out in the late afternoon or evening, you may want to make lunch your most substantial meal and eat a lighter breakfast food, such as cereal and toast or eggs, in the evening. Conversely, if you do most of your heavy training in the morning, you may want to substitute your morning cereal with traditional stick-to-your ribs dinner fare.  

Be Well,

Carolyn