Nutrition Archives - HealthCode

Hydrate Hydrate Hydrate

Whether you walk a little or run a lot, hydration is an important piece to your overall nutrition and wellness. A general rule of thumb is to divide your weight in half and drink that many ounces of water or a low-calorie beverage over the course of the day, then add 5-10 ounces for every 15-20 minutes of exercise. Here are some tips on how to get enough water each day:

re-usable bottleKeep a refillable water bottle with you all day, on-the-go, or at the office. Buying a water bottle that can be reused is not only a much more economical way of drinking water, it also helps the environment because plastic bottles are difficult to dispose of. Try looking at for reviews of different brands of water bottles to see if any of them appeal to you.

flavored waterAim to add nutrients and flavor to your beverages. If water isn’t your favorite flavor, try adding fresh fruit to add a fresh kick. Or, add low-fat milk to your smoothie, hot cocoa, or morning coffee to add flavor, protein and calcium. You could buy water in bulk from Custom Water and make your own custom drinks for the week ahead if you like to plan and organize.

sport drinkSip an electrolyte-rich sports drink if you are exercising more than 60 minutes or if you are training in extremely hot and humid conditions. Other than that, stick with water to hydrate your workout.


Fuel Your Day and Fight Hunger With Protein

Protein is important for building muscle and maintaining satiety! Your goal should be to eat small frequent meals, with a high-fiber carbohydrate and lean protein, every few hours. If you’re body building, protein is your friend and you should have it in larger amounts, along with supplements like these sarms for sale, to give your body everything it needs to perform at it’s peak when exercising. Here are three tips and tricks to help you fuel successfully and fight hunger:

food timingEat early and often. Studies have shown that eating 30g of protein at each meal (especially at breakfast) can help prevent cravings and keep you full throughout the day. For a healthy source of protein in your diet, you may wish to try out some cottage cheese recipes for your breakfast.

Check out this protein-packed breakfast recipe: Beef and Egg Breakfast Mugs

fuel gaugeEat until you are not hungry versus until you are full. A good rule of thumb is to start with a plate made up of one-half vegetables, one-fourth lean protein and one-fourth grains and water. Wait 15-20 minutes before considering seconds.

Try this recipe out for size: Beef Filets with Ancient Grain & Kale Salad

after workoutRefuel after workouts. Consuming 10-20 grams of protein after a workout is key for repairing and rebuilding muscle.

Check out these protein snack suggestions:

  • 1-oz beef jerky (15g)
  • 1-oz almonds or other nuts (6g)
  • String cheese (5-8g)
  • 2 tbsp. peanut butter or other nut butter (8g)
  • Protein bar (12g)

  • Trail mix (6g)
  • Nonfat Greek yogurt (17g)
  • 1-oz pumpkin seeds (5g)
  • Hummus to-go with pretzels (6g)
  • Hardboiled egg (6g)
  • 8-oz low-fat cottage cheese (27g)

Variety is the spice of life and food!

Are you choosing the same foods and getting bored with your everyday meals?  A variety of foods, colors and textures will help you enjoy your meals while getting the nutrients you need to fuel your active lifestyle. Challenge yourself to enjoy something new with these three tips:

grainsChoose a grain you’ve never tried before on your next grocery store visit, for example, quinoa, couscous, farro and buckwheat provide additional protein and fiber.


Try this recipe: Whole Grain Veggie Fried Rice


colorsEat the colors of a rainbow. Eating a variety of colorful fruits and vegetables help boost immunity and muscle recovery after exercise.


Try this recipe: Chick Pea Cucumber & Kale Tomato Cup


protein varietyIncorporate a variety of proteins like eggs, nuts, beef, poultry, fish and dairy to help build and rebuild the muscles that fuel your active body.


Try this recipe: Vegetable-Mango Beef Stirfry 


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