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

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Blueberry and avocado muffins.

Miss Mevi Blueberry and Avocado Muffin Hello everyone!

Today’s recipe is made with an extra delicious hint of “green”! ;O)

This delicious dessert turned out to be completely wonderful.  They were moist, light, and literally overflowing with fresh blueberries. I have to admit I was a little curious about how avocados would change a classic blueberry muffin. And while the avocado flavor was not predominant in the least, I loved the little hint that came through with each bite.

Enough now, here’s the recipe.

PREP: 10 MINS COOK: 30 MINS TOTAL: 40 MINS

MUFFIN INGREDIENTS:

  • 2 cups all-purpose flour
  • 2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 1/2 tsp. ground cinnamon (optional)
  • 1 ripe avocado, seeded and peeled
  • 3/4 cup sugar
  • 1 tsp. vanilla extract
  • 1 1/2 cups fresh blueberries
  • 1 egg
  • 1 cup Greek yogurt

STREUSEL TOPPING INGREDIENTS:

  • 2 Tbsp. melted butter, slightly cooled
  • 2 Tbsp. all-purpose flour
  • 2 Tbsp. granulated sugar
  • 1/4 cup raw sugar

DIRECTIONS:

TO MAKE THE MUFFINS:

Preheat oven to 375 degrees F. Line a muffin tin with 12 paper liners. In a medium bowl, stir together flour, baking powder, baking soda, salt and cinnamon (optional). In a separate electric mixer mixing bowl, add avocado and beat on medium speed until smooth. Add sugar, and beat until well blended. Add egg, and continue beating until completely combined. Add vanilla and yogurt, beating until just combined. Add half of the flour mixture into the batter in two separate batches, beating until just combined. Gently fold in blueberries by hand. Spoon batter (or use a cookie scoop) into prepared muffin cups, and sprinkle with streusel topping. Bake for 25-30 minutes, or until a toothpick comes out clean. Cool for 5 minutes before removing.

TO MAKE THE STREUSEL TOPPING:

Whisk together all ingredients until combined and mixture is crumbly.

I hope you love them as much as I did. Please share your pictures once you make this recipe.

Until the next time!

#MissMevi #AvocaTips #Recipe

Original source: edibleperspective.com