Better Nutrition June 2019

eating4HEALTH/FOODS & MEALS THAT HEAL
Foods for Fitness
What to eat for strength, endurance, and weight loss /// BY LISA TURNER
Serious athlete or weekend warrior?
Focus on foods that fuel your body, repair
damage, reduce inflammation, improve
strength, and build muscle. Turn your
frame into a lean, mean, exercising machine
with these seven super-fitness foods:
Eggs are rich in
high-quality protein, critical
for athletes to repair
muscle, maintain aerobic
metabolism, and speed
recovery and wound healing. They also
contain vitamins and minerals involved
in energy and protein metabolism, cell
growth, tissue repair, and protection against
oxidative stress and inflammation. And
they’re rich in leucine, an amino acid
that’s key in building lean muscle mass,
and choline, a vitamin-like nutrient
that can speed weight loss without
impacting strength.
Recipe Tips:
Bake eggs, chopped kale, and Swiss cheese
in muffin cups for quick mini-quiches;
Beat eggs with minced onions and shredded
Asiago, and cook in a greased waffle iron;
Lightly whisk eggs and stir into chicken or
vegetable broth with ginger, hot peppers,
and scallions for instant egg drop soup.
Sweet potatoes
are high in carbs, critical
for energy before highintensity
exercise. Unlike
other sources of carbohydrates, such
as pasta or bagels, sweet potatoes are
grain-free, gluten-free, and rich in
potassium, an electrolyte that’s depleted
during high-intensity exercise. Low
potassium levels impact muscle contractions,
energy, and endurance, so it’s important to
replenish them with natural sources.
Sweet potatoes are also high in beta
carotene, a powerful antioxidant that
reduces inflammation. Drizzle sweet
potatoes with olive oil to add more
Avocado Eggs
Serves 6
This super-healthy riff on deviled eggs skips the mayo and uses avocado, for a summery
green color and fresh, bright flavor. For an on-the-go snack, marry two filled egg halves
and wrap tightly in foil. For a portable lunch, turn eggs into a wrap: mash all ingredients
together, spread on a whole-grain or gluten-free tortilla, add arugula and hummus, and
roll into a wrap.
6 hard-boiled eggs,
peeled and halved
lengthwise
1 very ripe large avocado
1. Remove yolks from eggs and transfer to medium bowl. Set egg white halves aside.
2. Halve avocado lengthwise, remove pit and scoop flesh into bowl with egg yolks.
Add onion, garlic, minced cilantro, and lime juice. Mash with fork until smooth and
well-blended. Season to taste with salt and pepper.
3. Fill egg white halves with avocado mixture. Arrange on plate, garnish with cilantro
and paprika, if desired, and serve immediately.
Per serving: 140 cal; 7g prot; 10g total fat (2.5 sat fat);
4g carb; 185mg chol; 65mg sod; 2g fiber; 1g sugar
anti-inflammatory compounds that help
reduce pain and swelling.
Recipe Tips:
Toss sweet potato cubes with coconut oil,
cumin, garlic, and cayenne pepper, and
roast till tender;
Mash cooked sweet potatoes with almond
milk, cinnamon, chopped almonds, and
raisins for a grain-free breakfast bowl;
Make “lasagna” with sweet potatoes thinly
sliced lengthwise in place of noodles.
¼ cup minced red onion
1 garlic clove, peeled and
pressed in a garlic press
2 Tbs. minced cilantro
1 Tbs. lime juice
Cilantro leaves and
paprika for garnish
(optional)
Almond butter
is a great post-workout
snack, rich in protein
and other important
nutrients for athletes.
Almonds are high in
magnesium (critical for proper function
of muscles and nerves), vitamin E to
prevent exercise-induced oxidative
damage, and other nutrients that help
the body use oxygen more effectively.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
38 • JUNE 2019