Food of the Week Archives - Kingdom Running Club

Peas

Tue, 02 Apr 2024 15:51:04 +0000

Peas

Benefits:

These little gems are little powerhouses of nutrients…..
They are good for weight management because they are low in fat but high in the important stuff like protein, fiber and micronutrients
Peas contain high amounts of a health-protective polyphenol called coumestrol which helps prevent stomach cancer
They are good for anti-aging, high immune system and high energy due to a high content of antioxidants
They have a high anti-inflammatory content that helps ward off wrinkles, alzheimer’s, arthritis, bronchitis, osteoporosis
They’re good for regulating blood sugar
Good for heart disease prevention
They are high in vitamin K which is important for healthy bones
Good for reducing bad cholesterol

Environmental Advantage:

Peas leave behind important nutrients in the soil where they are grown.

Buying and Cooking Tips:

Frozen are better than canned peas.
When buying frozen look for the petite variety.
Canned or frozen peas have a high sodium content, so rinse them well before using them.
When using fresh peas, the fresher the better. As they age the sugar content transforms into starch.

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Hummus, Raw Veggies, and Organic Blue Corn Chips

Tue, 02 Apr 2024 15:48:37 +0000

Hummus, Raw Veggies, Organic Blue Corn Chips

The chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins (all especially important for vegetarians and vegans who may be lacking in these nutrients). Lemon juice also contains a high level of immunity-boosting vitamin C and antioxidants.

Additional Benefits:

Ingredients like beans, lemon and garlic) have been shown to be very anti-inflammatory, and inflammation is the root cause of many chronic disease.
Good source of Plant-based protein: chickpeas base for hummus is high in protein, which can help to make you feel full and less likely to snack on junk food between meals.
Fights illness and disease: beans and chickpeas in particular, have been shown to help balance cholesterol levels, reduce hypertension and protect against heart disease.
Helps Digestion and Intestinal Health: chickpeas excellent source of fiber which helps to foster a healthy digestive system, makes you feel and satisfied, and improves cardiovascular health
High in Vitamins and Minerals: in addition to chickpeas being high in protein, fiber they also are high in iron, folate, phosphorus and B vitamins (micronutrients)
Supports Bone heath: Sesame seeds (another good source for you to use) is in tahini used in humus. Sesame seeds are good source of bone building minerals which include zinc, copper, calcium, magnesium, phosphorus, iron and selenium
Protects Heart Health: Studies show that diets rich in extra virgin olive oil, one of the main ingredients used in hummus, help prevent cardiovascular disease. Consuming good-quality olive oil has been correlated with improved blood pressure levels, glucose metabolism and reducing harmful cholesterol
Boosts Your Energy: Chickpeas, like all beans and legumes, contain starch, which is a complex carbohydrate that the body is able to use steadily for energy. Starches contain natural sugars (glucose) which our bodies can use for many functions like running!

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Dynamic Duos

Tue, 02 Apr 2024 15:38:55 +0000

Dynamic Duos

Spinach & Blueberries:

This combination makes your muscles work better.
Food synergy occurs when individual components within foods work together in the body to maximize health and training benefits. The idea is that the total is greater than the sum of its parts.
To get more nutritional bang from your meals pair these foods up!
Certain vegetables like spinach and beets have nitrates that help your muscles work more efficiently during exercise.
The payload of antioxidants in blueberries helps ease muscle oxidative stress and inflammation in response to exercise. You could load up prior to a workout by mixing up a blueberry-spinach smoothie

Greek Yogurt & Hemp Seeds:

Greek yogurt has more protein than traditional yogurt and the hemp seed (hearts) contain more protein than other seeds (10 grams).

The combination makes this dynamic duo a great muscle recovery before bed.
Be sure to use plain yogurt so you don’t get extra sugar.

Cereal & Low Fat:

It’s a comfort food that helps with exercise recovery.
Consuming whole grain cereal with skim milk after a bout of exercise boosts you muscle glycogen.
Make sure that you aren’t getting too much sugar.
Select a cereal where the 1st ingredient is a whole grain and contains no more than 10 grams of sugar per serving.

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Bananas and Chia Seeds

Tue, 02 Apr 2024 15:35:39 +0000

Bananas and Chia Seeds

Quick breakfast before run or post run snack.

Benefits of chia seeds:

Chia seeds are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.

Benefits of bananas:

Bananas are loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy. The high content of potassium in bananas makes it a super fruit.

Peanut Butter Bananan Chia Toast:

Toast bread
Spread 1/2 tablespoon peanut butter on each slice
Top with banana slices
Sprinkle chia seeds on toast and a dash of cinnamon if desired

Information Reference: Healthyglow.com

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Apple Cinnamon Granola Bites

Tue, 02 Apr 2024 15:24:04 +0000

Apple Cinnamon Granola Bites

Great for a snack or a quick breakfast

Ingredients:

1/2 cup apple, grated
12/ cup raw pecans
1/2 cup raw almonds
10 dates, pitted* (reduce or eliminate if watching sugar intake)
1/2 cup almond butter
1/2 cup coconut flakes
1/2 tsp. ground cinnamon
1 tsp. pure vanilla extract

Preparation:

Pulse the pecans and almonds in a food processor until grounded, then place in a large bowl.
Process the dates in the food processor until the dates turn into a soft paste; you might need to add 1 or 2 tbsp. of water to help the process.
Add the date paste to the nuts and combine all the remaining ingredients. Stir until well combined.
Scoop the mixture into tablespoon-sized portions and squeeze together to form a ball, repeat until the remaining mixture is used.
Refrigerate for an hour or two, then serve.

Information Reference: Paleoleap.com

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Almond Joy Energy Bites

Tue, 02 Apr 2024 15:20:19 +0000

Almond Joy Energy Bites

These bites are packed with protein

Ingredients:

Yields 6-8 servings (serving size: 2-3 balls)

1/2 cup almond butter
1/4 cup raw sunflower seeds
1/4 cup raisins
1/4 cup chopped almonds
2 tablespoons unsweetened shredded coconut
1 tsp. pure vanilla extract

Preparation:

Mix all ingredients in a bowl until well combined.
Use a 1/2 tablespoon measuring or a large melon ball coop to form mixture into small balls.
Place in an 8 x 8 inch backing dish and freeze until firm.
Serve frozen or slightly thawed.

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Almond Butter and Apples

Tue, 02 Apr 2024 15:15:06 +0000

Apple and Almond Butter Bites

Directions:

Slice the apple and add almond butter and healthy toppings like:
coconut pecans, raisins, or crasins.

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Skinny Popcorn And Water

Mon, 01 Apr 2024 21:33:20 +0000

Skinny Pop Popcorn & Water

Popcorn is a great way to get all natural fiber while snacking. The fat in Skinny Pop Popcorn (10g per serving) comes from sunflower oil, a healthy unsaturated fat containing vitamin E, and omega -3 and omega-9 fatty acids.

Try at Home in Snack Size Portions:

Nuts are high in fat, which may seem counterproductive if you’re trying to lose it; but eating a moderate portion of monounsaturated fat, like the kind found in Blue Diamond’s 100-calorie packs of whole almonds, can ward off the munchies and keep you full. The calorie-controlled portions/serving stops you from overindulging. A recent study found that participants who ate about 7 grams of monounsaturated fat with a meal reported a 40% decreased desire to eat for hours afterwards.

Why It Works:

Protein requires more energy to burn than carbs or fats and so it keeps you fuller longer, and a high-protein Greek or Icelandic-style yogurt like Siggi’s is a good option. women, and found high-protein yogurt to have the greatest effect.

Information Reference: Eat This Not That (www.eatthis.com)

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