ShamRockersUSA, Inc.
"Helping Teens Cross the Finish Line One Step at a Time"
NOTEWORTHY STUFF... FOOD IS MORE THAN SOMETHING WE EAT
Proper nutrition is a key factor to great health. Knowing what to eat, and when to eat it, can determine whether a person is fit or fat, healthy or unhealthy. What we choose to eat can either offer us the energy we need to perform a physical feat such as running, or it can create metabolic imbalance that depletes our energy and causes stress on our system.
Keep Your Mind and Body Young
ShamRockersUSA is a proud supporter of Kyani products. This health supplement system is based on the newest "Super Fruit" ~ fresh Alaskan blueberries ~ taken in the morning and followd by the Super Powered Alaskan Salmon packed with Omega 3 oils and infused with Vitamin E ~ taken in the evening, Kyani kick-starts your day with high energy and ends your day with heart healthy nutrients. Click on the logo above to learn more and REGISTER to become a distributor today!
The little blueberry, originally native to North America and Canada, contains some of the highest levels of Anti Oxidants than any other fruit. Bursting with fresh nutrients such as Vitamin K (keratin), Vitamin C, Manganese and Vitamin B6 (which aids out bodies in the highly-important Glyconic Cycle where our body extracts the food from your circulatory system for energy).
Omega-3 Fatty Acids not only keep our arteries clear from ugly, clogging saturated fats but in doing so, allow more fresh, oxygenated blood to get to our brains AND keep our neurotransmitters popping away like lightning! And Vitamin E builds our artery walls and keeps them flexible, so our circulatory system is working at maximum capacity.
Where so we get these fatty acids? Fish (salmon is bext), nuts (walnuts and almonds), soybeans, tomatoes, oils (olive, nut and flax seed oils) and my favorite...CHOCOLATE!! The wonderful cocoa bean not only contributes to our overall health by keeping those arteries free and flexible, it also increases dopamine (keeps us happy) and provides flavanoids (again, good for the arteries). Woo hoo!!
According to Runners World magazine contributing editor Liz Applegate, PhD., these are the Top 15 Foods for Runners (not in any order):
Almonds ~ high in Vitamin E (a special gamma-tocopheronol) which fights cancer
Eggs ~ Vitamin K (ketamin) which helps in blood coagulation
Sweet Potatoes ~ Vitamin A (a beta carotene and antioxidant)
Whole Grain Cereal ~ great fiber and phytonutrients (which are antoxidants)
Oranges ~ Vitamin C for bone growth and the prevention of muscle soreness after exercise
Canned Black Beans ~ high protein and slow release of energy
Mixed Greens ~ the better the variety, the higher the mix of phytonutrients (antioxidants)
Salmon ~ huge protein and HUGE Omega 3 fats
Whole Grain Breads ~ helps reduce blood sugar levels
Stir Fry Veggies ~ frozen ones are ok! reduces belly fat, too
Whole Grain Pasta ~ added flaxseed is best; slow release of energy
Chicken ~ rebuilds protein used in exercise and provides selenium (which protects against brain damaging free radicals during workouts)
Frozen Mixed Berries ~ dark blue and purple colors are the best! Go Blueberries!
Dark Chocolate ~ the darker, the better ~ more flavonoids which lower our cholesterol
Low Fat Yogurt ~ high in protein and calcium
(the blue foods help reduce or prevent muscle soreness)
(the green foods are slow-release, high energy foods for top workouts)
BEST RECIPES:
I am such a fan of the Mediterreanean dishes ~ and they are soooo good for you! Try a sliced beefsteak tomato topped with fresh mozzarella cheese, a sprig of basil and a touch of salt and pepper; then add a splash of olive oil. MMMmmm! Of course, you must have a lightly toasted piece of parmesean bread to go with that!
This Eggplant Panini is made from grilled 1/2" slices of fresh eggplant, lightly grilled in extra virgin Olive Oil and topped wth ground pepper and garlic salt. Add in some sliced tomatoes, red peppers, onion and mozzarella cheese. Wow! And the eggplant is sooo high in phenols, which help our bodies process blood sugars, while it inhibits high blood pressure.
The famous "Fiona's Favorite Salad" is now available for all ShamRockers online! Woo hoo!
I created this salad years ago and it is an absolute staple in my weekly diet; high in protein and carbs, 0 trans fats ~ and it tastes simply fantastic!
gently tear hearts of romaine lettuce into bite-sized pieces
4 to 5 dolops of fresh mozzarella cheese (substitute hard-boiled egg)
healthy handful of pine nuts
slice half a beefsteak tomato
croutons
Ken's Three Cheese Salad Dressing
Want to protect your skin against the rays of the sun?
Eat or drink these four foods regularly to not only protect your skin but also prevent skin cancer! Pomegranates Tomatoes Dark Chocolate Green Tea
A lifetime believer in food-combining, I eat my starches and my proteins separately since these two different types of foods have very different absorption methods and when eaten together, can create turmoil in our bodies. My recommended recipes for pre-race dinners tend to be carb-heavy and my post-race favorites include light proteins for after the run. I also believe that we should thoroughly enjoy our meals and create tasty, healthy dishes that not only delight our senses but truly feed our bodies the proper nutrients it requires.
HOW TO GET STARTED:
So many of you want to live this heart-healthy lifestyle but need help in getting started. Try these fundamentals of Efficient and Effective Eating:
eat natural foods in simple combinations
eat slowly and chew all foods
have a tranquil meal setting
whenever possible, eat organic foods
enjoy what you eat and be thankful for each meal
avoid refined, canned and 'dead' foods
avoid too much variety at one meal setting
avoid eating when you're tired, upset or sick
NEVER OVER EAT
These tips will start you on the right path to a healthy life!
My fave night-before-the-race meal: eggplant parmesean (rich in bioflavonoids). Fantastic post-race meal celebration later that night: almond-encrusted rainbow trout with artichokes and capers (high in omega-3 fatty acids).
What to eat before a run? I enjoy a half a cup of 2% cottage cheese and a DanActive probiotic yogurt drink. The kids love a half a banana or apple, half a PB sandwich or a j'ambon au buere" (ham and butter on a french baguette, just as we enjoyed for breakfast in Paris!)
Post run snack? Pick up some roasted almonds, fruits like apples, red or green seedless grapes or peaches.
Secret to Great Health ~ Select food that's good for you, serve it in moderate portions, enjoy it with a smile in your heart and give thanks to God for the meal.
Bon Appetit!
Proper nutrition is a key factor to great health. Knowing what to eat, and when to eat it, can determine whether a person is fit or fat, healthy or unhealthy. What we choose to eat can either offer us the energy we need to perform a physical feat such as running, or it can create metabolic imbalance that depletes our energy and causes stress on our system.
Keep Your Mind and Body Young
ShamRockersUSA is a proud supporter of Kyani products. This health supplement system is based on the newest "Super Fruit" ~ fresh Alaskan blueberries ~ taken in the morning and followd by the Super Powered Alaskan Salmon packed with Omega 3 oils and infused with Vitamin E ~ taken in the evening, Kyani kick-starts your day with high energy and ends your day with heart healthy nutrients. Click on the logo above to learn more and REGISTER to become a distributor today!
The little blueberry, originally native to North America and Canada, contains some of the highest levels of Anti Oxidants than any other fruit. Bursting with fresh nutrients such as Vitamin K (keratin), Vitamin C, Manganese and Vitamin B6 (which aids out bodies in the highly-important Glyconic Cycle where our body extracts the food from your circulatory system for energy).
Omega-3 Fatty Acids not only keep our arteries clear from ugly, clogging saturated fats but in doing so, allow more fresh, oxygenated blood to get to our brains AND keep our neurotransmitters popping away like lightning! And Vitamin E builds our artery walls and keeps them flexible, so our circulatory system is working at maximum capacity.
Where so we get these fatty acids? Fish (salmon is bext), nuts (walnuts and almonds), soybeans, tomatoes, oils (olive, nut and flax seed oils) and my favorite...CHOCOLATE!! The wonderful cocoa bean not only contributes to our overall health by keeping those arteries free and flexible, it also increases dopamine (keeps us happy) and provides flavanoids (again, good for the arteries). Woo hoo!!
According to Runners World magazine contributing editor Liz Applegate, PhD., these are the Top 15 Foods for Runners (not in any order):
Almonds ~ high in Vitamin E (a special gamma-tocopheronol) which fights cancer
Eggs ~ Vitamin K (ketamin) which helps in blood coagulation
Sweet Potatoes ~ Vitamin A (a beta carotene and antioxidant)
Whole Grain Cereal ~ great fiber and phytonutrients (which are antoxidants)
Oranges ~ Vitamin C for bone growth and the prevention of muscle soreness after exercise
Canned Black Beans ~ high protein and slow release of energy
Mixed Greens ~ the better the variety, the higher the mix of phytonutrients (antioxidants)
Salmon ~ huge protein and HUGE Omega 3 fats
Whole Grain Breads ~ helps reduce blood sugar levels
Stir Fry Veggies ~ frozen ones are ok! reduces belly fat, too
Whole Grain Pasta ~ added flaxseed is best; slow release of energy
Chicken ~ rebuilds protein used in exercise and provides selenium (which protects against brain damaging free radicals during workouts)
Frozen Mixed Berries ~ dark blue and purple colors are the best! Go Blueberries!
Dark Chocolate ~ the darker, the better ~ more flavonoids which lower our cholesterol
Low Fat Yogurt ~ high in protein and calcium
(the blue foods help reduce or prevent muscle soreness)
(the green foods are slow-release, high energy foods for top workouts)
BEST RECIPES:
I am such a fan of the Mediterreanean dishes ~ and they are soooo good for you! Try a sliced beefsteak tomato topped with fresh mozzarella cheese, a sprig of basil and a touch of salt and pepper; then add a splash of olive oil. MMMmmm! Of course, you must have a lightly toasted piece of parmesean bread to go with that!
This Eggplant Panini is made from grilled 1/2" slices of fresh eggplant, lightly grilled in extra virgin Olive Oil and topped wth ground pepper and garlic salt. Add in some sliced tomatoes, red peppers, onion and mozzarella cheese. Wow! And the eggplant is sooo high in phenols, which help our bodies process blood sugars, while it inhibits high blood pressure.
The famous "Fiona's Favorite Salad" is now available for all ShamRockers online! Woo hoo!
I created this salad years ago and it is an absolute staple in my weekly diet; high in protein and carbs, 0 trans fats ~ and it tastes simply fantastic!
gently tear hearts of romaine lettuce into bite-sized pieces
4 to 5 dolops of fresh mozzarella cheese (substitute hard-boiled egg)
healthy handful of pine nuts
slice half a beefsteak tomato
croutons
Ken's Three Cheese Salad Dressing
Want to protect your skin against the rays of the sun?
Eat or drink these four foods regularly to not only protect your skin but also prevent skin cancer! Pomegranates Tomatoes Dark Chocolate Green Tea
A lifetime believer in food-combining, I eat my starches and my proteins separately since these two different types of foods have very different absorption methods and when eaten together, can create turmoil in our bodies. My recommended recipes for pre-race dinners tend to be carb-heavy and my post-race favorites include light proteins for after the run. I also believe that we should thoroughly enjoy our meals and create tasty, healthy dishes that not only delight our senses but truly feed our bodies the proper nutrients it requires.
HOW TO GET STARTED:
So many of you want to live this heart-healthy lifestyle but need help in getting started. Try these fundamentals of Efficient and Effective Eating:
eat natural foods in simple combinations
eat slowly and chew all foods
have a tranquil meal setting
whenever possible, eat organic foods
enjoy what you eat and be thankful for each meal
avoid refined, canned and 'dead' foods
avoid too much variety at one meal setting
avoid eating when you're tired, upset or sick
NEVER OVER EAT
These tips will start you on the right path to a healthy life!
My fave night-before-the-race meal: eggplant parmesean (rich in bioflavonoids). Fantastic post-race meal celebration later that night: almond-encrusted rainbow trout with artichokes and capers (high in omega-3 fatty acids).
What to eat before a run? I enjoy a half a cup of 2% cottage cheese and a DanActive probiotic yogurt drink. The kids love a half a banana or apple, half a PB sandwich or a j'ambon au buere" (ham and butter on a french baguette, just as we enjoyed for breakfast in Paris!)
Post run snack? Pick up some roasted almonds, fruits like apples, red or green seedless grapes or peaches.
Secret to Great Health ~ Select food that's good for you, serve it in moderate portions, enjoy it with a smile in your heart and give thanks to God for the meal.
Bon Appetit!
"Helping
