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

Advertisements

Grilled salmon with avocado salsa.

Miss Mevi's Grilled Salmon with Avocado salsa Good morning!

The 2014’s last week starts today! How are you doing with your projects and plans? Have you already thought about your New Year’s Resolutions?

If your list include “eating healthy and exquisite”, I may help you with that! Suscribe to my blog and follow me on any of my social networks for lots of rich and healthful recipes. ;O)

Today’s recipe is ideal if you want to welcome the New Year with an original food: Grilled salmon with avocado salsa. Sounds yummi?

Yield: 4 – 6 diners.

Ingredients

  • 2 lbs salmon, cut into 4 pieces
  • 1 tbs olive oil
  • 1 tsp salt
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp paprika powder
  • 1 tsp onion powder
  • 1 tsp black pepper

Avocado salsa

  • 1 avocado, peeled, seeded and sliced
  • 1 small red onion, sliced
  • 3 mild hot peppers, seeded and deveined, diced or sliced
  • Juice from 2 limes
  • 3 tbs olive oil
  • 2 tbs finely chopped cilantro
  • Salt to taste

Suggested sides:
Oven rice and fried chips

Instructions

  • Mix the salt, coriander, cumin, paprika, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix, and refrigerate for at least 30 minutes.
  • Pre-heat the grill.
  • Combine the avocado, onion, hot peppers, cilantro, lime juice, olive oil and salt in a bowl and mix well, chill until ready to use.
  • Grill the salmon to desired doneness.

Serve the salmon topped with the avocado salsa, and with rice and thick green plantain chips on the side.

You can also prepare this with other varieties of fish, including tuna, sea bass, cod, etc.

I hope you enjoy this, please share pictures of your plate already served.

Until the next time!

#MissMevi #AvocaTips #Recipe

Original source: layita.com