Sports and Media Podcast By: Kelly Haywood

Breakfast !

Many people like to skip the most important meal of the day, which is breakfast! Because most people get up so early in the mornings, they miss out on getting a good breakfast. Most times it is because they feel like they don't have enough time to prepare it.

Here is a list of some fast on-the-go breakfast ideas for any day of the week!

1. Oatmeal
2. Eggs (made any way you like)
3. Protein Shake
4. Fruit
5. A Healthy Cereal (like Special K)

These are all fast meal ideas you can make the day of or prepare the night before. Make sure you do not skip breakfast because when you do, your body hates it!

Protein Shakes

Many people wonder if protein shakes are really healthy and if you should include them in your everyday regime. Personally, I think protein shakes are great to add to your diet. I drink one protein shake daily. Also, I include a green powdered mix to the protein shake as well to implement "greens" into my body.

 

The protein shake I like to use is GNC Lean Shake 25. It has 25 grams of protein and many vitamins and nutrients as well in the shake. You only need two scoops of the shake and you mix it with 8 ounces of water.

The green drink I love is called Green Vibrance. It improves energy and endurance, strengthens your immune system, improves digestion and circulation in the body as well. It contains 58 organic green foods and extracts.  All you need is one scoop of this powder and you can mix it with water.

With both of these mixtures together, it's the perfect drink to make your day worthwhile!

Healthy Meal of the Week

Everyone loves a good salad. But, sometimes people do not understand that the topping you put on your salad is what determines if it is really "healthy."

This salad consist of a mixture of vegetables, fruit and protein!

To make this salad, I added a handful of spinach to a bowl. Next, I added some turkey breast, apples, and mushrooms to the salad. Finally I sprinkled a little Mrs. Dash seasoning in the bowl, and everything was complete!

This is one of my favorite salads and I hope you add this or something similar to your diet!

Ways to Increase Your Endurance

There are many things you can do to increase your endurance while participating in sports or everyday exercise. Below I have listed a few of my favorite things I try to do as much as possible.

1. Gradually adapt to your workout and environment. You do not have to rush things.
2. Always stretch. 
3. Do not over train, but push yourself as much as possible.
4. Increase your rest times if needed.
5. Mix up your workout routine and create a plan to stick with. 
6. Mix cardio with strength training weekly. 
7. Increase the intensity of your workout as your heart rate increases.
8. Drink plenty of water.
9. Limit your sugar, salt, and red meat intake.
10. Eat plenty of fruits, vegetables, and lean-meats.

Remember to EAT CLEAN AND TRAIN DIRTY !!!!!

New Food and Its Benefits

Quinoa 

(pronounced Keenwah)

Most people have never heard of quinoa so I would like to introduce it to you. As an athlete, I'm sure you will love the benefits of this "super-food."

• Quinoa is a healthy seed that is prepared like whole-grains such as brown rice and oatmeal.
• One of the highest protein-rich foods ever.  
• Contains all nine essential amino acids we need for our bodies.
• Gluten-free
• High in manganese which helps prevent damage during energy production.
• Contains Lysine which is essential for tissue growth and repair.
• Cholesterol-free 
• High level of fiber

 
Because quinoa contains many health benefits, it is essential for athletes. It is a power food for breakfast, lunch, dinner, or a snack. Quinoa can be prepared multiple ways. You can also mix it with other foods for a delicious meal


This meal is very quick and fast to make. It consist of quinoa, chicken, carrots, squash, broccoli, and corn on the cob.


I hope you go out and purchase some Quinoa and explore different creations with this super-food!!

Bon appétit !

Proper Nutrition to Fuel Your Training

Healthy Meal Idea for the Week

Sauteed Chicken and Brown Rice

This meal is very nutritional for athletes. It consist of lean protein and healthy carbohydrates. It also is a meal low in calories, so it doesn't add extra weight to your body.

To begin, saute one chicken breast in olive oil on the stove until the meat turns white on the inside and it becomes tender. Also, I like to use chicken flavored Mrs. Dash seasoning on the chicken for flavoring because it is salt free. However, you can use whatever seasonings you may like. Just remember you want to limit your salt intake!
Next, I boiled the brown rice in a pot of water until it was tender and soft. Once that is complete, you can mix the chicken and rice together and enjoy this nutritional meal.

This is a quick and healthy meal to eat for lunch or even dinner. It is also a very lean meal option and consist of lots of fiber.

ENJOY !!!!!!

Did You Know ???

Have you ever eaten a large meal and then decided to lay down?

Well....

This is a huge NO-NO!!!!!!!!!!

You should never eat and lay down because it is bad for your body. Especially as an athlete. You want your body to properly digest your food so you do not experience unnecessary bloating, gas, burning, or pain in your stomach.


Try to wait at least two hours before laying down for bed. Your body will definitely appreciate at !

Proper Foot Care Helps Prevent Injuries and Foot Pain

        As you guys may know, it is vital that athletes wear the proper attire when participating in sports. However, I do not know if enough people understand how important it is for everyone, even if not an athlete, to learn and practice proper foot care. To prevent a great number of injuries and pain in your feet and legs, proper foot care is 100 % recommended.

        When I was in high school, I worked at an amazing podiatrist office called "FootDrHorsley" in Belleville, IL. Here I learned a tremendous amount of information about proper foot care, stretching and physical therapy, braces, surgery, heel pain, diabetic treatments, sports injuries, and other diagnoses.





        THINGS YOU SHOULD DO TO HELP PREVENT FOOT PROBLEMS AND INJURIES

1. Find a local podiatrist and visit them regularly
2. Wash and dry your feet daily with soap and water 
3. Keep your feet moisturized 
4. Wear proper fitting shoes
5. Get your toenails trimmed at least once a month 
6. Inspect your feet daily
7. Implement a healthy and balanced diet into your lifestyle 
8. Drink plenty of WATER !!!!!  

REMEMBER TO PRACTICE PROPER FOOT HYGIENE AND CARE
TO PREVENT INJURIES AND FOOT PAIN !!!!




CLICK HERE TO VISIT FOOTDRHORSLEY FOR MORE INFORMATION

Nutrition Fact of The Week

Benefits of STRAWBERRIES for an athlete:

Low Calories
Great Source of Potassium
High in Vitamin K & C
Fights off Infections
Promotes Muscle and Bone Health

Many athletes love strawberries because they taste great. However, they are also awesome for their diet plans because they promote many healthy and nutritional benefits.  Strawberries can be used in fruit and vegetable smoothies, eaten with yogurt, or even by themselves as a snack.

Make sure to implement these into your healthy lifestyles to produce an everlasting life !!

Welcome , Welcome, Welcome !!

       Have you ever wondered what it takes for an athlete to live a proper healthy lifestyle?

       Many people love sports, but do not fully understand the health aspect behind it. It is really not just about the fun the game brings, but also about the proper nutrition, injury prevention, endurance, and your personal health journey as an athlete or one who participates in any type of physical activity.

       This blog will properly inform you about those health aspects and give you some tips on how to incorporate proper health into sports. I hope this blog will help you to live a long, safe and healthy lifestyle.

WELCOME!