Best food for runners.

Miss Mevi best food for runnersHello everyone!

As a runner you probably see food as a source of fuel, vitamins and minerals that energizes your body. Therefore, you’d probably be interested in finding super foods to boost your performance and overall health. Although no food is powerful enough to shave minutes off your 5K time or repair your muscles in half the time, some foods, are nutrient-dense and thus a good inclusion in a runner’s diet.

Blueberries
Blueberries have among the highest concentration of antioxidants per ounce of any other fruit or vegetable. Antioxidants reduce free radicals, which your body is constantly producing through its metabolic processes. Intense exercise such as running increases metabolic rate, which temporarily increases free radical production as well. Excessive free radical production without sufficient antioxidants to counteract them may be linked to diseases such as cancer, heart disease and Alzheimer’s disease. Blueberries are also a good source of manganese, a mineral involved in converting carbohydrates, proteins and fats into energy. Add blueberries to cereal, yogurt or smoothies, or eat them by themselves.

Quinoa
This whole grain, similar to couscous in appearance, is rich in complex carbohydrates, fiber, magnesium, riboflavin and antioxidants. Quinoa is one of the few plant-based sources of complete protein, meaning that it contains all nine essential amino acids. This combination of carbohydrates and protein makes quinoa an optimal post-run recovery food, as the carbohydrates replenish muscle glycogen and the protein provides amino acids for muscle repair. Since quinoa has a relatively neutral, slightly nutty flavor, you can use it in place of rice in many dishes.

Cold-Water Fish
Cold-water fish such as wild salmon, mackerel, herring and sardines are another good source of complete protein to aid post-run muscle recovery. Additionally, the essential omega-3 fatty acids in these fish may lower levels of prostaglandin, naturally occurring hormone-like substances that increase whole-body inflammation. This may be useful if you have sore or inflamed joints and muscles caused by running. However, some varieties of fish, such as farmed salmon and king mackerel, are high in methyl-mercury, which can be harmful when consumed in excess. Therefore, opt for low-mercury fish as much as possible and avoid high-mercury fish altogether if you are pregnant or nursing.

Avocados
Did you doubt it? As a runner, you may shy away from fats in favor of carbohydrates. However, avocados are worth adding to your diet since they provide healthy monounsaturated fats, along with runner-friendly nutrients such as potassium and vitamin E. Monounsaturated fats are necessary for absorbing fat-soluble vitamins and they help provide lasting feelings of fullness, which may help you control your weight. Potassium is an essential electrolyte and plays an important role in your running since it aids in regulating heart and muscle contraction. Furthermore, vitamin E acts as an antioxidant and sequesters the free radicals produced by running. Add sliced avocados to your sandwiches, salads or omelets to add flavor and healthy fat.

Make sure you add some of these ingredients in every meal.

Until the next one!

#MissMevi #AvocaTips

Original source: sfgate.com

What’s the best time to eat avocado?

Miss Mevi tells you the  best time to eat avocadoGood morning!

Everyone who knows me also knows that I love avocados. Sometimes they have asked me what’s the best time to eat avocado. Well, here’s the answer: You can eat avocado at ANY TIME! No, I’m not joking, and here it’s why:

  • Due to it’s good fat and proteins it’s important for setting your blood-sugar pattern for the rest of the day.
  • Due to it’s oleic acid content you must add it to your afternoon meal and it will help you feel satisfied longer.
  • And since it has lots of fiber, eating avocado during the evening will help the digestion process.

What’s your favorite time to eat avocado?

Until the next time!

#MissMevi #AvocaTips

Avocado crispy baked fries.

Miss Mevi recipe: Crispy fries baked AvocadoHello everyone!

After a great sports weekend, it’s a great idea to have a delicious plate, but it has to be easy to prepare so you don’t spent hours at the kitchen.

Avocado fries are super easy to make and when it is warm avocado gives this wonderful creamy flavored butter. Awesome!

Tip: Squeeze fresh lemon over them before serving.

Ingredients:

  • 2 large avocados, sliced
  • 1/3 cup flour
  • Salt and pepper
  • 1 teaspoon chili powder
  • 2 eggs, beaten
  • 1 cup crunchy breadcrumbs
  • 1/2 lemon, juice

Instructions:

Preheat oven to 425 degrees.
3 bowls establish an assembly line.
A bowl with the flour, salt, pepper and chili powder combined. In second bowl with the beaten egg. The third bowl of crispy breadcrumbs.
Place avocado slices in the flour mixture and cover lightly. Next dip in egg and then bread crumbs to cover. (Note, your hands will be a disaster).
Place avocado slices on a rack in a baking tray and bake for about 20 minutes or until golden brown. Remove from oven and squeeze fresh lemon over avocado crispy fries.

Enjoy!

Please share your pictures once you serve this.

Until the next time!

#MissMevi #AvocaTips #Recipe

Original source: kimshealthyeats.com

Cucumber rolls with guacamole

Miss Mevi cucumber and avocado rollsHappy Sunday!

Still looking for a healthy and easy snack for the Super Bowl, but you don´t want to miss the classic guacamole? Well here’s a nice option with guacamole, but with a very fresh twist. And it’s easy to prepare!

INGREDIENTS:

  • 1 large cucumber
  • 3 ripe avocados
  • 1/4 cup capers
  • 1/2 teaspoon sea salt freshly cracked black pepper
  • 2 tablespoons freshly squeezed lemon juice
  • 1/4 cup fresh parsley, finely chopped + more for veneering
  • 1/8 cup fresh dill, finely chopped

INSTRUCTIONS:

For this recipe is a good idea to take more cucumbers than the needed to cut them into strips and serve them as dips for the rest of the guacamole.
Wash and dry the cucumbers to make a cut after ¾ cucumber. Make the guacamole and spread it over the cucumber, then dress it with salt and pepper. Take the cucumber strips with guacamole and wrap them up and serve them.

Enjoy and may your favorite team win!

Until the next time!

#MissMevi #AvocaTips #Recipe #SuperBowl