Guest Post by Linsdsay Krasna, GRIT by Brit Registered Dietician
So I was en route to Brit’s weekly NYC Turbo Kickboxing class Sunday morning… adrenaline pumping (burpeeees here I come!)… when I realized, mid-subway ride, that class was cancelled for Spring Break! Ahh man… what’s gal to do? I decided to take this incident as a sign that perhaps instead of kicking butt today, I should savor the opportunity to “rest butt”…… and put my energy into a long overdue nutrition blog post!
I’ve been taking Brit’s Turbo Kickboxing class for a little over a month now, and if I had to pick one thing that keeps me coming back (besides the exceptionally awesome instructor, of course), it would be the efficiency of this workout. Her class is a high-energy hour-long conglomerate of heart-pumping cardio, leg/arm/core-work, and plyometrics… all choreographed to a kick-a** beat. And the best part is, it’s so fun, you don’t even realize how hard you’re working! (That is, until the next day, when you attempt to get out of bed and your aching shoulders and thighs are cursing you). Seriously though, Brit’s class packs the punch (no pun intended… well, maybe it was intended a little bit).
This got me thinking: how could I encourage readers pack their punch, nutritionally?
And Walla! See below for a few strategies and examples of my favorite food combos that will help you get most bang for your “nutritional buck.” Enjoy!
1. FAT + FRUIT effect
Combining mono- & poly-unsaturated fats with fruit (and veggies!) actually helps to boost the absorption of fat soluble vitamins found within in the produce, such as Vitamins A, D, E, and K. Not only that, but the addition of the dietary fat gives a thrill to your taste buds that plain fruit or veggies just can’t do for you alone.
Ideas:
1) apple and peanut butter
2) salad with avocado
3) steamed or baked veggies drizzled with olive oil
4) carrots and hummus dip
2. Two halves DO equal a whole
Shout out to my vegetarians! Getting adequate quality protein can be a challenge for non-meat eaters… but not to worry! Herbivores can still easily meet their protein needs by consuming a combination of two complementary proteins.
Ideas:
1) rice and beans
2) pita and hummus
3) cereal and milk. Additionally, for those down with dairy, low-fat Greek yogurt and cottage cheese are A+ sources of high quality protein.
3. Upping the ante w/ IRON
When iron-rich foods are eaten with acidic/citrus foods, a synergistic effect occurs in which the body more readily absorbs the iron. Just ask Popeye!
Ideas:
1) spinach salad with strawberries
2) OJ with iron-fortified cereal
3) chicken cooked in tomato sauce