fueling take these steps. step 1: learn to value the benefits of fresh produce and healthy oils
TRANSCRIPT
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Fueling
Take these steps
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Step 1: Learn to VALUE the benefits of FRESH PRODUCE and
HEALTHY OILS
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Benefits
• Essential vitamins and minerals
• Required for tissue growth and repair
• Helps maintain your body’s immune system
• Less soreness and down time
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Fruits
Choices:
apples, bananas, oranges, grapes, blueberries, cantaloupe, honeydew melon, strawberries, cherries, pineapple, mango, lemons, kiwi and apricots.
Servings:
1 cup fresh fruit
1 large piece of fruit
8oz fruit juice
½ cup dried fruit
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Vegetables
Choices: sweet potatoes,broccoli, cauliflower, green beans, squash, carrots, dark salad greens, tomatoes, chili peppers, yams, red and green bell peppers.
Servings:
1 cup cooked vegetables
2 cups raw vegetables
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Healthy Oils
Choices:
nuts, seeds, egg yolks,
flax seed oil, shellfish,
avocado, garbanzo
beans, baby lima beans,
pea pods, and peanut
butter.
Servings:
1 teaspoon oil
1 tablespoon salad dressing
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Step 2: Select fiber rich STARCHES first and reduce fast digesting
SUGARS when inactive
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Benefits:
• Good source of carbohydrates and fiber
• Provides energy to perform your best!
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Slow Digestive Choices
• Cooked carrots, corn, grits• Grapefruit, apple juice,orange juice• Potatoes, yams, beets • Peanuts, soy beans, lima beans, chickpeas• Tomato soup, black bean soup• Pastas, rice, bran cereals and other grains• Milk, honey, popcorn, yogurt, sports drinks
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Fast Digesting Examples• French fries, stuffing, hash browns, corn
chips
• White rice, white bread, English muffins
• Cream of wheat, pop tarts, coco pops, doughnuts
• Skittles, life savers, cup cakes, jelly beans
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Step 3: Always VARY your protein sources and select LOWER FAT
sources when inactive
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Lean Protein Choices
• Egg whites, eggs substitutes
• Turkey, ham and roast beef deli meats
• Chicken, turkey, Canadian bacon
• Shrimp, scallops, salmon, haddock, canned tuna fish
• Skim milk, fat free cottage cheese, low fat cheese
• Soy nuts, soy burgers, beans, peas
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Medium Fat Protein
• Top loin, beef, rib-eye steak, hot dog, pork chop
• Fried dish, Canned tuna in oil
• 2% milk, cottage cheese, low fat yogurt, feta cheese
• Soymilk, soy yogurt, tofu, tempeh
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High Fat Protein
• 75% lean ground beef, beef ribs
• Spareribs, ground pork, salami
• Whole milk, cottage cheese, American and Swiss cheese
• Peanut butter, soy cheese
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Typical Protein Servings
• 2 egg whites or 1 egg
• 8 oz milk or soy milk
• 3-4 oz beef, Pork, lamb, poultry, fish, shellfish or cheese
• 1/2 cup cottage cheese
• 2tbsp. Parmesan cheese or peanut butter
• 1oz nuts