Reg­is­tered di­eti­tian Car­rie Walder serves up food tips for ac­tive liv­ing

Sherbrooke Record - - SPORTS - A Run­ner’s Mind Chris­tine Blanchette

If your New Year's res­o­lu­tion is to start exercising to get back into shape, it’s go­ing to take more than just that. The key is prop­erly fu­el­ing your body.

In a re­cent interview with reg­is­tered di­eti­tian and fit­ness en­thu­si­ast Car­rie Walder, she of­fered some healthy food choices for those will­ing to take good health to the next level.

Walder be­gan, "Be­fore a work­out, you want to have a source of eas­ily di­gested car­bo­hy­drates - ones that won't make you feel heavy or cause GI dis­com­fort dur­ing your work­out. Carbs are the best source of fuel for op­ti­mal per­for­mance and it's ad­vised to eat them about 1-3 hours pre-work­out.” She adds, “You'll also want to get in some pro­tein at this time, al­though that be­comes more im­por­tant post-work­out. Some ex­am­ples of pre-work­out fuel in­clude a ba­nana or piece of toast with peanut butter, oat­meal, a roasted sweet potato, or a hand­ful of home-made trail mix (dried fruit and nuts).

Walder says, “Post work­out, your body needs car­bo­hy­drates and pro­tein to re­build and re­pair your mus­cles. Please don't skip meals af­ter a work­out - this can ac­tu­ally make it harder for you to reach your fit­ness goals. Some snack ideas in­clude plain Greek yo­gurt or cot­tage cheese and fruit, a smoothie with a pro­tein source (like Greek yo­gurt, nut butter, or hemp seeds), or a cou­ple hard­boiled eggs and whole wheat toast. Also - don't for­get to hy­drate!"

Drink­ing enough wa­ter es­sen­tially helps you stay hy­drated and im­proves per­for­mance. Walder rec­om­mends, “The amount of wa­ter we need de­pends on our age, gen­der, and level of phys­i­cal ac­tiv­ity. While we may need more flu­ids in very hot weather, we still need to be drink­ing enough when it’s cold out. On av­er­age, women will need about 9 cups a day, while men will need (about) 12 cups - but we are all dif­fer­ent! One of the best ways to know if you're drink­ing enough is to check the colour of your urine - it should be light yel­low or clear. If dark with a strong smell, or if you're not go­ing very of­ten, you likely need to have more flu­ids."

Exercising on a reg­u­lar ba­sis takes com­mit­ment and can be chal­leng­ing to fit with work and fam­ily re­spon­si­bil­i­ties. To keep your nu­tri­tion up, Walder sug­gests, "If you're al­ways on the go, I ad­vise pack­ing an easy snack that also bal­ances a fi­bre-rich carb with pro­tein and/or fat. For in­stance, pair ap­ple slices with a peanut butter packet, raw car­rots with hummus, or a ba­nana and a plain Greek yo­gurt cup."

"I al­ways rec­om­mend cre­at­ing meals and snacks that in­cor­po­rate a bal­ance of pro­tein, healthy fat, fi­bre, and greens. In­clud­ing these key nu­tri­ents in your meals will help keep your blood sug­ars sta­ble, pro­vid­ing steady en­ergy lev­els through­out the day. Batch cook­ing on the week­ends, where you pre­pare longerto-cook in­gre­di­ents, can help you throw to­gether meals quickly through­out the week while ap­ply­ing the above prin­ci­ple. For in­stance, I of­ten tell my clients to pre­pare a starch, such as a batch of whole grains or roasted sweet pota­toes, a cou­ple roasted non-starchy veg­eta­bles like roasted broc­coli or cau­li­flower, and then a cou­ple pro­tein sources like baked salmon and hard-boiled eggs. Through­out the week you can eas­ily mix and match these items with fresh greens, av­o­cado, nuts and seeds to make quick and healthy meals!"

On hav­ing break­fast, Walder says, "It has been linked to main­tain­ing a healthy weight, im­proved ap­petite con­trol, higher diet qual­ity, im­proved con­cen­tra­tion, and bet­ter health over­all. It's im­por­tant to note that ev­ery­one is dif­fer­ent and some peo­ple are truly not hun­gry in the morn­ing. Al­ways lis­ten to your body; if you're not hun­gry, don't force your­self, but if you are hun­gry, don't re­strict your­self in or­der to lose weight or cut calo­ries (as) this will of­ten end up hurt­ing you in the long run. I think more im­por­tant than break­fast tim­ing, is what you ac­tu­ally eat for break­fast. Avoid sug­ary ce­re­als or break­fast muffins; in­stead, have bal­anced and nu­tri­ent-dense meals. Great op­tions are whole grain toast with nut butter, steel cut oats with berries and nuts, or a veg­gie scram­ble."

Walder sug­gests eat­ing with the sea­sons and to in­cor­po­rate in­gre­di­ents such as win­ter squash, pump­kin, kale, Brus­sels sprouts, parsnips, ap­ples and pears. Walder en­joys roast­ing veg­eta­bles, mak­ing warm­ing soups, or sautéing ap­ples or pears and hav­ing it over oat­meal for a com­fort­ing break­fast. Bon ap­petit!

http://www.walder­well­ness.com/2018/ 11/01/no-bake-car­rot-cake-en­ergy-bites/

More in­for­ma­tion: www.walder­well­ness.com www.run­withit.ca

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