eating4HEALTH/FOODS & MEALS THAT HEAL In one study, athletes who ate whole almonds before training improved their cycling distance and endurance and had higher blood levels of antioxidants. Recipe Tips: : Whisk almond butter with sesame oil, rice vinegar, and minced ginger for a creamy Asian vinaigrette; Make hummus with white beans, almond butter, olive oil, lemon juice, and minced garlic; Scoop the flesh from a roasted sweet potato, mash with almond butter and bananas, and re-stuff potato skins for twice-baked breakfast potatoes. Beets are high in nitrates, which are converted by the body to nitric oxide, a compound that dilates blood vessels, improves blood flow, and enhances athletic performance. In one study, athletes who drank beet juice showed a 38 percent increase in blood flow to muscles,. In another study, runners who ate cooked beets ran 5 percent faster. And in a review of 23 studies, researchers concluded that drinking beet juice can improve cardiorespiratory endurance (the ability of the circulatory and respiratory systems to supply fuel during sustained physical activity), exercise efficiency, and performance. Recipe Tips: Wrap whole beets in foil and roast until tender; Add cooked and cooled beets to a smoothie with bananas, blueberries, and Greek yogurt; Thinly slice beets, toss with olive oil and salt, and bake till crispy for a nutrient-dense chip alternative. Pomegranates are loaded with antioxidants, including ellagitannins, shown to reduce exerciseinduced inflammation. In one study, athletes who took an ellagitannin-rich pomegranate extract had less muscle soreness and significantly higher strength recovery after resistance training. In another study, subjects who drank pomegranate juice for 15 days reduced muscle soreness and weakness in their elbow flexors after resistance training compared to a placebo. It’s even better if you combine pomegranate juice with apple juice and/or green tea—the quercetin in apples and epigallocatechin 3-gallate (EGCG) in green tea have been shown to reduce inflammation in cyclists. Recipe Tips: Combine pomegranate juice, apple juice, cooled green tea, and sparkling water for a healing post-exercise drink; Toss pomegranate seeds with sliced kiwi, tangerine segments, minced basil, and lime juice; Mix concentrated pomegranate juice and pomegranate seeds with coconut milk and freeze in an ice cream maker. Hummus is loaded with resistant starch, a slow-burning carbohydrate that minimizes and controls spikes in blood glucose and insulin prior to exercise. Resistant starches also provide fuel for beneficial bacteria and improve gut microbiota, which play an important role in the production, storage, and expenditure of energy. Hummus is high in protein and iron, critical to optimal athletic performance via its role in energy metabolism and transport of oxygen to muscles. And studies show that legumes help you feel fuller, longer, promoting fat loss and lean muscle mass. Recipe Tips: Spread hummus on whole-wheat tortillas and layer with avocado, baby spinach, sliced onions, and salsa for an on-the-go breakfast wrap; Stuff boiled eggs with hummus for a healthier deviled egg; Layer hummus, sliced olives, red onions, yellow peppers, and goat cheese on pizza crust, and bake until bubbly. Cherries are high in antioxidant and anti-inflammatory anthocyanins and other phenolic compounds that have been shown to reduce muscle damage, lessen pain, speed strength recovery after exercise, and decrease markers of inflammation. Most studies on athletes have focused on tart (Montmorency) cherry juice, but a review of sweet cherries found the same health benefits, and other studies show that sweet cherries are equally high in anti-inflammatory compounds. Recipe Tips: Simmer frozen tart cherries with rosemary needles, then purée for an instant jam; Combine tart cherries with chopped apple, onions, and celery in a honeyyogurt dressing for Waldorf salad; Toss pitted cherries in balsamic vinegar and minced thyme, and roast till tender. Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.
Pumpkin Seed Benefits ✓Bladder health* ✓Prostate health* ✓Hair health* ✓Source of phytosterols* For more information visit our website at www.onlynaturalinc.com or call 1-516-897-7001 MADE IN USA *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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