I have always been one of those girls who loved to play
Working as Nutritional advisor this summer at Game Face
Systems Tennis Academy I had the opportunity to feed 50 women over two
weekends, It was a really fun opportunity to show ladies how whole, organic, food could be prepared and served while looking and tasting delicious!
chef at Havana Resturant in Walnut Creek delivered some really spectacular
Cuban food that was nutritious and delicious!
When you are playing tennis, you are spending several hours
sprinting on hot hard surfaces to hit a little ball, then sprint to the other side of the court, and repeat until
you miss a shot, or put one away on your opponent. You know you have done your job when everyone ends up a sopping sweaty mess!
During your two hours of sprints, hits, lunges, and high
fives, your body demands more fuel
for the additional energy you are spending. You will recover faster, have more energy and stay
focused longer if you stay hydrated, eat whole natural foods in healthy proportion, timed properly.
Let your opponents fill themselves up with processed, boxed, and frozen
foods, you will be able to out play them every time if you work on developing your "nutritional fitness" along with your physical and mental tennis skills.
Keep the balance right: You can add a
FuelingYou Nutritional advantage to your bag of tricks the next time you are on
October weather is still warm in Northern California. On hot
day your body demands more fluid
to keep nutrients flowing through your body, as well as flushing out waste, and damaged cells. Go
easy on the when your rehydrating- ice, if your liquid is too cold it will take a little longer to
“uptake” into your system.
What are your best beverage choices?
COCOANUT WATER (look for -0- sugar on the label).
OPTIONS for your court side bottle: to your 1/2 bottle filled with water add 1/2 green tea, OR
1/2 cocanut water, OR- Sliced cucumer, or watermelon, or
orange. Wake up your taste buds with something interesting and you will want to drink more too!
Enjoy lunch with the girls-
Try to minimize or even abstain from alcohol, and caffinated beverages, caffine and alchohol act as a diuretic which will
dehydrate you further. If your
over 40 your risk for this increases even more. If you must inbibe, have 1 glass of red wine- which has much
less sugar than white wine- THEN have a glass of water, OR enjoy unsweetened beverage like ice tea.
Hard liquor- has no nutritional value, and it help pack on
the pounds, slowing down your response time, ability to recover. You can enjoy lunch after practice and take home left overs for a light dinner later!
Between matches have a zip lock baggie in your tennis bag filled with one of these snacks- Having “just a bite” provides you with
a little burst of energy which will help keep your blood sugar stabilized-
until you get to your next meal.
This will also help improve
your reaction time, and focus.
SAVER TIP: Make up a weeks worth
of snack bags on Sunday night so everyone can “grab and go” during the
carrots and 2 tbs hummus (in Tupperware)
slices w/ 2 tbs Almond Butter
of trail mix (Toasted unsalted walnuts, cashews, Pumpkin seeds almonds, and
dried cranberries, NO PEANUTS)
bite- Kale Bite, or Breakfast bite (Tennis Academy recipes)
Serving up Seasonal Food:
You have probably noticed the squash and pumpkins appearing
in your local grocery stores? The
seasonal vegetables are mother natures way of telling us we need to gather some
additional vitamins and minerals as our days become shorter, Living on the west
coast, I love to take kids and visitors, to the local farmers market so
they can learn the value of what grows from our earth.
I hope you enjoy these recipes which utilize the seasonal squash and the wonderful spices of the southwest, Plus, who doesn’t like pumpkin seeds!
w/ toasted pumpkin seeds
2 tbs Extra Virgin Olive oil in a large skillet
Sautee 1 chopped onion for 5 minutes (until transparent)
Add 2-3 cloves of smashed / chopped cloves of Garlice
Cook 1 1/2 lbs cubed winter squash (cover and stir)
in mixture until the squash is tender about 15 minutes Garnish with toasted pumpkin
seeds * TIP: Double the batch, freeze to enjoy later (keeps frozen for up to 30 days)
Fennel-Jicama Salad w/ Queso Fresco
1/3 c EVOO (extra virgin olive oil, 2 tbs lime juice, and 1 tbs minced
Salad: SLICE 1 lb Fennel and 1/2 lb Jimaca add
crumbled queso and garnish with chopped cilantro. * You can also add sliced apple to this slaw for a sweet twist.
If you or your family needs help with nutritional fitness,
schedule your Initial Assessment today- It’s just You, me, and your kitchen- I meet people all over the country face to face or via facetime, where ever you are! Together I can show you how to
enjoy delicious, nutritious meals, snacks and beverages eaten in healthy
amounts, and appropriate timing -while you learn how FuelingYou works for you-Your body
adjusts to it’s naturally healthy weight.
See you on the courts soon!
The recipes are courtesy of the NY Times & photographs of the soup
and salad by Yunhee Kim
Initial Assessment: http://fuelingyou.com/product/initial-assessment/
Havana Resturant: http://havanarestaurant.net/main/
Content provided by Tamra Engle FNS Fitness Nutrition Specialist
Labels: FuelingYou, GameFaceTennisAcademy, NY Times