Page 3 - ROOT by Brock SeptOct-2020

Nutrition NOte: SUPERFOODS ask the rdN:
Believe it or not, there are more superfoods Because superfood is such a broad term, ARE THERE ANY TIPS FOR
in the supermarket than you may think. any food that is nutrient-rich, per serving
The defi nition of a superfood is a nutrient- falls into this category, typically, these are FLAVORING PLAIN GREEK YOGURT
rich food that is considered benefi cial for plant-based foods; however, some fi sh WITHOUT INCREASING MY ADDED
health and well-being. This defi nition and dairy products also are classifi ed as a SUGAR INTAKE?
opens the door to a wide variety of foods superfood. Great question! Manufacturers add sugars to
to fall into this category. Ultimately these fruited yogurt, fl avored Greek, and regular
foods provide maximum nutrient benefi ts yogurt, which can increase your added sugar
with not a lot of calories. intake. To limit your sugar consumption,
purchase plain Greek yogurt and try adding
fresh or frozen fruit to add natural sweetness
SUPERFOODS INCLUDE and your favorite extract, like vanilla or lemon,
to add to the fl avor profi le.

• Dark Leafy Greens • Seeds ARE THERE VEGAN OPTIONS THAT
(Kale, Swiss Chard, Spinach, (Pumpkin, Sunflower, CONTAIN OMEGA 3 OR OMEGA 6
Turnip Greens) Chia, Flaxseed)
FATTY ACIDS?
• Berries • Garlic Several vegan foods contain small amounts
(Strawberry, Blueberry, • Olive Oil
Blackberry, Cranberry, Raspberry) of omega-3 fatty acids—walnuts, chia seeds,
• Salmon fl ax seeds, edamame, kidney beans, and
• Legumes
(Lentils, Peas, Soybeans, Alfalfa) • Avocado seaweed or algae are examples. If you are
looking for a vegan option for omega-3 or
• Green Tea • Sweet Potato
omega-6 fatty acids, there is a plant-based
• Eggs • Seaweed source called Ahifl ower that has a good ratio
• Nuts • Mushrooms of both. Pressing the seeds produces an
(Almonds, Pecans, Brazil • Beets omega-rich oil. This oil can be an excellent
Nuts, Pistachios, Walnuts, alternative for increasing intakes of these
Cashews, Peanuts) • Ancient Grains fatty acids for those who are vegan or those
(Quinoa, Millet, Teff,
• Kefir or Greek Yogurt who do not like, or are allergic to, fi sh oil.
Sorghum, Amaranth)
WHAT SHOULD I EAT BEFORE AND
AFTER I WORKOUT?
To optimize your workout, it is important
to jump start your body before engaging in
exercise, so your body knows there is fuel
to burn during your workout. Try eating
a serving of carbohydrates as well as a small
serving of protein, such as peanut butter
and a banana, or an apple and a glass of low
fat milk, all options will be easily digestible
and provide fuel for your workout. Eating
carbohydrates before the workout provides
fuel for the muscles and the protein can help
with optimizing your workout. Following the
workout, you will want to replenish what was
lost during the exercise. You will want to focus
on eating lean protein in addition to eating
some complex carbohydrates. Eating a lean
protein like hard-boiled eggs with a piece of
whole-grain bread or tuna with whole-grain
crackers are a good choice. Be sure to hydrate
before during and after your workout too!

Have a question? Send it to
eathealthy@brockco.com