Oftentimes when people start a weight loss or health routine, most of the focus is on physical activity and workouts, but it’s equally important to consider what you eat and when. A workout routine should be an all encompassing effort. From the first steps on a walk to the last bites of a meal, tying it all together will make you healthier and happier, which is what this journey is all about.
Henry Ford Macomb Hospital in Clinton Township
Center for Weight Management
15855 19 Mile Road
Clinton Township, MI 48038
When you ask Patricia Jurek about eating healthy while working out, the first thing she will tell you is to set a pattern for yourself with your exercise program and your meals. Jurek lends this advice not only as a dietitian, but also as an avid exerciser who works out and practices yoga daily. When setting your nutrition patterns, Jurek says it is not only important to eat healthy, but to also eat on a schedule. In a workout, you take part in certain exercises on specific days to get the most results out of your efforts. In the same way, eating on a schedule (say, small meals or snacks every three or four hours) will keep your body fueled and ready to go. When you combine this pattern with healthy foods that provide your body with energy, you’ll be one step closer to meeting your exercise goals.
- 8 oz skim or 1% milk
- 1/4 – 1/2 cup frozen kale
- 1/2 frozen banana
- 1/2 cup other frozen fruit, if desired
- 1 tsp vanilla
- dash of cinnamon (natural sweetener)
- 1-2 Tbsp natural peanut butter or raw nuts (walnuts / almonds)
- Optional: ground flaxseed or wheat germ, which can be found in the baking ingredients aisle at the supermarket
- If you have an allergy to nuts – add cottage cheese for extra protein
- If additional sweetness is desired, add agave nectar or sweetener of your choice
- Place all ingredients into a blender
- Blend and process until smooth
Homemade Sports Drinks
Perfect for endurance and or high-intensity activities. These drinks are great for fluid and electrolyte replacement.
Tart and Sweet – Makes just over 1-liter
- 1/4 cup of lemon juice
- 1/4 cup of lime juice
- 1 tsp of salt
- 1 whole squeezed orange or 1 one frozen can of orange juice
- 1 liter of water
One Cup or Water Bottle Recipe
- 2 lemon halves squeezed into a glass
- 2 orange halves squeezed into a glass
- Squirt of honey
- Four shakes of salt
- Fill the glass with water
- Pick the size you would like to make
- Add all the ingredients into a glass or bottle
- Mix well
- Drink up!
Kale is loaded with a variety of minerals and vitamins and according to Jurek, once you break the habit of having fatty snacks, you will enjoy these without all the fat or sodium.
- Olive Oil
- Preheat oven to 350 degrees.
- To prepare the kale, remove the leaves from the stems and cut into bite sized portions. Wash and then dry the kale thoroughly. A salad spinner works well for this.
- Drizzle the kale with the olive oil and add seasoning or regular salt. You can also mix the seasoning salt into the olive oil and then toss with the kale. When it comes to adding the salt, be careful, a little will go a very long way.
- Place onto a cookie sheet and bake for 10 – 15 minutes in the pre-heated oven until the leaves just begin to brown. Remove, cool and enjoy.
Award winning freelance writer and photographer Lawrence DiVizio is based in Southeast Michigan and works to convey in words and images the world around us. His work can be found at Examiner.com.