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
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