Eat To Win
This nutrition tip is courtesy of Sydney Jacobson, registered dietitian at Hy-Vee in Windsor Heights, IA.
Foods To Fight Inflammation
As an everyday athlete, it’s important to choose foods that will help my body perform well and recover fast. One way I do this is by eating more anti-inflammatory based foods. It’s all a balancing act. In our diet today, Americans are feeding the fire of inflammation with choices of high fat and sugar foods. By increasing your intake of anti-inflammatory foods you may help decrease inflammation in your body.
Foods like peanut butter, avocados and olive oil are packed with good for you monounsaturated fats, which are great inflammation fighters along with omega-3 fats found in walnuts, tuna and salmon. Fruits and vegetables with deep-pigmented colors are chock full of antioxidants. Anthocyanins are the antioxidants in cherries, which may act as pain relievers by blocking inflammatory enzymes in the body. Other anti-inflammatory foods to include as part of a healthy diet are almonds, berries, pineapple, tomatoes, green tea and spices, like cinnamon and ginger.
Omega-6 fats are necessary for normal growth and development however, watch your intake as they may feed the “fire” in the body. Main food sources of omega-6 fats include most vegetable oils (corn, soybean, and cottonseed), which are most often found in highly processed carbohydrates and meats. Excessive consumption of refined sugars in candies, pastries, sugar-sweetened beverages can also promote inflammation.
Antioxidant Packed Salad Recipe
All You Need:
- 1 cup sliced strawberries
- 1 cup blueberries
- 1-1/2 tablespoons minced green onion
- 2 (10 ounces each) packages Earthbound Farms™ hearts of romaine lettuce
- 1 (5.5 ounce) can pineapple tidbits, drained, juice reserved
- 1/2 teaspoon Worcestershire sauce
- 1/4 cup olive oil
- 1/4 cup red wine vinegar
- 1/4 cup sliced almonds
All You Do:
- In a large bowl, place strawberries, blueberries, onion, lettuce and pineapple.
- In a small bowl, whisk together Worcestershire sauce, oil, vinegar and pineapple juice. Pour dressing over lettuce and toss to coat.
- Sprinkle with almonds. Top with grilled salmon for more heart healthy omega-3 fats.
Nutrition Facts per serving: 120 calories, 81 g fat, 9 g total fat, 0 g carbohydrates, 3 g dietary fiber, 0 g saturated fat, 1 mg cholesterol, 10 mg sodium, 2 g protein.
Sydney Jacobson earned a dietetics degree from Iowa State University and is a member of the Academy of Nutrition and Dietetics. She is also a marathoner with an interest in sport nutrition. Contact her at firstname.lastname@example.org
This information is not intended as medical advice. See a medical professional for individual consultation.
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Frequently Asked Questions
Q: So who will be taking part in the U.S. Championship?
A: Athletes who have qualified for the event by placing in the Top 15 in their age groups at a previous 5150 event. They’re competing for national titles as well as thousands of dollars in prizes.
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