At Big Brothers Big Sisters, we believe every child should have the opportunity to reach his or her full potential – both as individuals and citizens. We believe that by changing the course of young lives we can in turn be changing the course of a community’s future.
Start Talking is a place where we want to raise awareness of key issues that face today’s youth. We will sometimes advocate, sometimes educate, sometimes inform, sometimes ask questions and always invite discussion about the pressing concerns that involve the younger generations of today.

Wednesday, February 12, 2014

Energy Rich Foods

If you keep good food in your fridge, you will eat good food- Errick McAdams

By Tania Archer
Health&Fitness Enthusiast . Speaker . Idea Catalyst

Optimize your athletic performance by fueling your body with energy rich foods ...

Enhance your athletic performance with foods that give you ENERGY, help you BURN stored carbohydrates, FUEL your muscles and even BOOST your cardiovascular health.

The right foods, such as leafy green vegetables, can significantly increase the absorption of protein which help your muscles to repair faster; but to experience dramatic results you would have to eat almost 2-pounds of iron packed leafy green veggies a day.

By incorporating foods from the 5 basic food groups into your daily meals you can enjoy the perks of healthy and balanced nutrition "on and off the field". Power-pack every meal by selecting foods and snacks rich in proteins, iron and "good carbs".

12 Energy Rich Foods

Pineapple. Peanut Butter & Jelly. Asparagus. Chocolate Milk. Pasta & Meat Sauce. Papaya. Grilled Salmon. Avocado. Spinach. Whole Grain Bread. Quinoa. Sweet Potato. Natural Almonds.

Easy Eats

An easy to prepare nutritious meal is an Avocado&Turkey Club Sandwich on Whole Grain Bread with a chilled Glass of H2O.


5 (five) slices of Avocado from a halved avocado
2 (two) Tomato slices from a large tomato
3 (three) slices of deli roasted Turkey
1/2 (half) cup of raw Spinach leaves or mixed Greens (rinse lightly and pat dried)
1 (one) tablespoon of light calorie Mayonnaise
1/2 (half) teaspoon of Dijon Mustard (optional)
2 (two) slices of Whole Grain Bread (toasted optional)

Layer slices of Avocado, Turkey, Tomato, Spinach Leaves on Whole Grain Bread dressed with Light Mayonnaise and Dijon Mustard. Slice the layered sandwich diagonally and enjoy it with a glass of cool ice-water garnished with a twist of natural lemon juice. A perfect side to this great dish is a mixed green salad.

* Turkey slices can be substituted for an appropriate vegan option. A healthy alternative to light mayonnaise is plain, no fat, Greek yogurt. For those with a nut allergy, please use nut free products that are suitable for your dietary needs. Please use vegetable wash on all whole vegetables prior to preparation.

Chow down to power-up before and after your workouts by seeking nutrient rich foods.


Tania Archer

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