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14 Days of Nutrition Tips from Gary Roberts


WRITTEN BY: UPMC
Tuesday, December 29th, 2015

Looking to jumpstart a new healthy lifestyle in 2016? Take a look at these nutrition tips from UPMC’s Gary Roberts.

1. Breakfast kick starts your metabolism and keeps your energy up throughout the day.

2. Start each day with juice from 1/2 a lemon in room temperature water. This will aid in detoxification, assist in healthy digestion, alkalize the body and boost the immune system.

3. Include complex carbohydrates like oatmeal for breakfast. Oats are a good source of fiber, which will help balance blood sugar and help keep you fuller longer.

4. Include protein with every breakfast. Try Greek yogurt, it is a great source of protein and will help aid in recovery from intense exercise sessions.

5. Post workout meals are essential for starting the recovery process. Include protein, healthy fats, complex carbohydrates and vegetables. Try salmon, brown rice and steamed asparagus, for example.

6. The key to nutrition on the run is preparation. Pack a cooler full of healthy snacks like trail mix, fruit, almond butter, and apple or veggies, and hummus.

7. Include healthy fats with every meal, like avocados. Avocados are high in nutrients and assist in recovery.

8. Coconut oil has many amazing properties including anti-inflammation and can also be a good source of energy for exercise.

9. Protein comes in many forms. Try to decrease your animal products and increase plant-based-protein options like beans & legumes, quinoa, hemp, and nutritional yeast.

10. Coconut water is nature’s sports drink and is a great source of natural electrolytes, especially potassium.

11. Beets are great for athletic performance due to nitric oxide increasing blood flow and oxygen to your muscles.

12. Curcumin is the active ingredient in turmeric and has great anti-inflammatory properties.

13. Magnesium helps to relax the nervous system and get into a parasympathetic state, assisting in recovery. Great sources of magnesium are dark leafy greens, nuts/seeds, beans/lentils, avocados, and whole grains.

14. Good health starts with a healthy gut. Include fermented foods like kefir, yogurt, kimchi, miso, and sauerkraut.

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A $14 billion world-renowned health care provider and insurer, Pittsburgh-based UPMC is inventing new models of patient-centered, cost-effective, accountable care. UPMC provides nearly $900 million a year in benefits to its communities, including more care to the region’s most vulnerable citizens than any other health care institution. The largest nongovernmental employer in Pennsylvania, UPMC integrates 65,000 employees, more than 25 hospitals, more than 600 doctors’ offices and outpatient sites, and a more than 3 million-member Insurance Services Division, the largest medical and behavioral health services insurer in western Pennsylvania. Affiliated with the University of Pittsburgh Schools of the Health Sciences, UPMC Read More