Cool down, stretch, hydrate and sleep - all vital components of an adequate recovery plan. However, no recovery is complete...25 May 2022 Jenna Amos
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Check out the tips below to spring clean your eating habits and commit to a few this week:
Out with the old, literally - Ever feel like you have a kitchen full of food but nothing to eat? Time to see whats in the backs of your cabinets and freezer. Check expiration dates and toss expired items. If you’re unsure how long you've had something or if it has a funky smell or appearance, it's best to throw it out to avoid the chance of getting sick. Next, be honest with yourself about what is left. Did you buy that bag of quinoa because you know its healthy but you really don't actually like quinoa? Odds are you won’t eat it before it expires. Donate to a friend or a local shelter to make space for nourishing foods you enjoy!
Take a fruit and veggie inventory - How many fruits or vegetables did you eat yesterday? Most Americans consume about half the recommended amount, so we can all do a bit better. Start small and try to include a fruit or veggie in a meal or snack where you normally wouldn’t have one. Enjoy baby carrots with hummus and crackers, 100% juice with that handful of almonds, or sauté some spinach into morning eggs.
Aim for more ounces - Adequate hydration is key for optimal performance, both athletic and cognitive. Just 2% dehydration negatively impacts attention and immediate memory with performance. A 2015 review found that dehydration impaired both muscle strength and power. Start your day with a large glass of water (even before caffeine!) to boost hydration right from the start. Try leaving a glass ready to go at your bedside or next to your coffee maker. Not a fan of plain water? Try adding lemon slices or a splash of 100% juice to add flavor.
These changes may not seem like big steps but small changes can make big differences when it comes to changing our habits, especially with our diets. Try picking one or two changes at a time instead of a complete overhaul for the best results. Happy spring (diet) cleaning!
Thanks to our Contributing Dietitian, Jenna Amos, RDN, for this post.
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