Eat your colours ...#
Green Fruits and Vegetables
Green fruits and vegetables include broccoli, kale, arugula, green apples, kiwis, collard greens, spinach, Swiss chard, limes, honeydew melons and romaine lettuce. Their color comes from natural plant pigments called chlorophyll. Green fruits and vegetables offer some of the richest sources of vitamins and minerals including vitamins A, C, and K, folate, iron and calcium. The mineral content of collard greens, for example, consists of manganese, calcium, potassium, magnesium, zinc and iron. Kiwi contains potassium, copper, magnesium and manganese.
Macrominerals and trace minerals are the two forms of minerals. Your body requires larger amounts of macrominerals than trace minerals. Macrominerals include calcium, magnesium, phosphorus, sodium, potassium, chloride and sulfur. Your body only requires small amounts of trace minerals and these include iron, manganese, copper, cobalt, zinc, iodine, fluoride and selenium. Your doctor can recommend the correct mineral values to help ensure they are working for you.
🍏One too many times, I’ve had a client who experiences some level of discomfort during their session as a result of something they ate before they came to the studio. While it is always a good idea to fuel up for Pilates, you must do so carefully, remembering that Pilates is all about the Powerhouse (core). It takes trial and error to know what works for you individually, in order to keep your energy up but the heartburn at bay.#
Generally speaking though, here are a few simple guidelines to follow:#
Avoid spicy foods: spicy foods have a tendency to cause some heartburn and indigestion already in some people. Compound that with a focus on abdominal workouts, inversions, and other moves in Pilates, and you may find yourself regretting the fiery food you consumed earlier.#
Avoid eating too much: yes, you should absolutely eat something before you workout. That way your body has the physical energy to get through the hour, your focus will be sharper, and you will recover faster afterwards. That said, think snack-like portions or small meal rather than a full meal portion, so that your body can fully digest before you head into the studio. #
Don’t eat right before: try to eat a good hour or more before your Pilates session, if possible. This will give your body time to properly digest the food so your stomach will be satisfied, but comfortable during your workout. Eating right beforehand can cause some indigestion once your body starts moving, and eating too soon will leave you hungry halfway through.#
Eat protein & carbs: Protein is excellent for your muscle development, while carbs give you lasting energy. A mix of the two is ideal for your pre-workout meal/snack. Make sure they are healthy choices though, not highly processed or high in sugar.
Remember that the farther ahead of time you eat before your workout, the more food you can consume since your body has the time to digest it. Always try to eat whole foods and limit the added sugars or processed items. If necessary, prepare something ahead of time and take it on the go so you know you have healthy food on hand. Bon appetit, and see you at the studio! #
One of my all time favorite snacks are big ripe tomatoes!
I always wait until the tomato is perfectly ripe. Ripe enough for a knife to slice through with ease. After slicing the tomato, I add a little Himalayan salt, dill and cracked black pepper . It’s best when it’s nice and cold .
The tomato (Solanum lycopersicum) is a fruit from the nightshade family native to South America.
Despite botanically being a fruit, it’s generally eaten and prepared like a vegetable.
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.
They are also a great source of vitamin C, potassium, folate, and vitamin K.
Usually red when mature, tomatoes can also come in a variety of colors, including yellow, orange, green, and purple. What’s more, many subspecies of tomatoes exist with different shapes and flavor.
Health benefits of tomatoes
Consumption of tomatoes and tomato-based products has been linked to improved skin health and a lower risk of heart disease and cancer.
Antiaging superstars, blueberries are loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function. Studies show that eating blueberries slows impairments in motor coordination and memory that accompany aging. These little berries also reduce inflammation, which is inextricably linked with virtually every chronic disease from Alzheimer's and Parkinson's, to diabetes and heart disease. Other studies show that blueberries have much greater anticancer activity than other fruits.