When you exercise, you lose water and also electrolytes (sodium, potassium, and chloride to name a few). Potassium helps to maintain proper fluid balance. “Potassium helps your muscles to move, your nerves to work, and your kidneys to filter blood.” (Webmd) For more information check out Potassium: Heart Benefits.

If you have low levels of Potassium you may have low energy and endurance during exercise.

I am sure most of you have had bananas post workout, but here are some other options to try to help promote recovery after your workouts.

Potassium Sources:

1. AVOCADO

2. SWEET POTATO

3. PLAIN NON-FAT GREEK YOGURT

4. COCONUT WATER

Luckily I am a fan of all these options!! Are you?

Do you ever get muscle cramps?

Are you ever super thirsty after a workout? 

I have never really had muscle cramps before. I always try to stay well hydrated which probably helps  and after my intense workouts, I make sure to have some sort of potassium food source as well as replenish my other electrolytes!

The reason I have been eating more avocado is for the omega-3 fatty acids and the essential vitamins & minerals it provides. Monosaturated fats help the body absorb antioxidants!

Did you know Avocados are FRUITS???? Did you know they grow on trees??

Anyways, with just 50 calories in 1/4 cup serving Avocado has been incorporated into my diet as much as possible.

Instead of choosing cheese on my sandwich I slice up some avocado. Instead of dipping chips in cream based dips make guacamole, it is so much healthier and satisfying!

Yesterday for lunch I made a rice bowl… Brown rice, diced chicken, diced red peppers, 1/4 cup avocado, a little lemon juice, olive oil, salt & pepper. It was delicious!

Have you ever had Avocado in your eggs? I haven’t but I am going to try it out…. I will let you know what I think but I am sure it is great!

If you don’t recognize the title of this post, it is from the GEICO commercial “happier than a camel on Wednesday.” It makes me laugh every time I see it. So HAPPY HUMP DAY!

Now onto the topic of the day. Dietary fats in our diet. I’ve heard a lot of my clients say they try to cut fat completely from their diet. While cutting unhealthy fats is smart, it’s not good to cut ALL fats.

DON’T FEAR FAT IN YOUR DIET!

Fat provides energy, without healthy “GOOD” fats we might feel sluggish and have more cravings! Fats also play a key role in healthy digestion. Limiting bad fats like saturated fats and trans fats is also very important. Examples of bad fats are butter, cream, animal fats found in meats, margarine, etc.

Healthy Fats

1. Monosaturated fats-

Nuts & Nut butters, Olive Oil, Canola oil, Peanut Oil, Peanuts, Avocado, Olives

2. Polyunsaturted fats

Fatty fish (salmon, tuna etc), Walnuts, Flaxseeds, Soybean oil, Corn oil

When choosing your fats make sure to portion them out. There are 9 calories in each gram of fat, so the calories can pile up. Use a tablespoon to measure your oil when you cook. Remember a little bit goes a long way!

Here are some examples of ways I incorporate healthy fats into my day:

I try to eat fatty fish at least once per week. During the day I snack on trail mix that I throw together (sunflower seeds, pumpkin seeds, walnuts, almonds, and cranberries) I generally cook my dinners with olive oil and sometimes canola oil. I add avocado to my sandwiches instead of cheese.

Use your thumb as a measuring tool! I learned this from Chris Powell’s book Choose To Lose

Chris powell is one of my favorite personal trainers. He is the trainer on the ABC hit show Extreme Weight Loss.  In his book he recommends using your thumb from the base to the tip.

The avocado replaces the fat from the mayonnaise with HEALTHY FATS so don’t be afraid to indulge.

If you can’t live without the mayo, substitute 1 tablespoon of mayo or lite-mayo for part of the yogurt! This recipe is so simple, give it a try!

Ingredients:

2 small grilled chicken breasts sliced

1/2 ripe avocado, sliced

1/2 tomato

3 1/2 tablespoons plain fat-free yogurt

5-6 basil leaves (you can add more if you want a stronger taste)

1 tablespoon fresh squeezed lemon juice

lettuce

4 slices whole grain bread (I used nature’s promise)

Directions: Chop the basil and mix yogurt with lemon. Divide the mixture evenly and spread on the 4 slices of bread, top with remaining ingredients. You can toast or press the sandwich in a panini maker to hold it all together!