Month: April 2014

Eat These

Every morning I wake up and when it is time to eat breakfast, I have a handful of almonds with whatever else I am eating for breakfast.

Not everyone likes nuts but you should get in the habit of trying to incorporate some kind into your diet. Nuts are packed with protein, heart-healthy fats, vitamins and minerals.

Photo Credit: blog.keranique.com

Make sure you are choosing the right ones though. Not all nuts are good for you. Some might have too much fat content and could ruin your daily caloric and fat intake.

The Best Nuts to Consume:

  1. Almonds: Almonds are the lowest calorie nut coming in at 160 calories for 23 of them.
    6 grams of protein, 14 grams of fat
  2. Cashews: About 16 to 18 cashews have 5 grams of protein and 13 grams of fat.
  3. Pistachios: For 49 nuts, will have 6 grams of protein and 13 grams of fat.
  4. Walnuts: For 13 walnuts, that is 185 calories with 18 grams of fat and 4 grams of protein

Another great tip is to make sure the nuts are raw and dry roasted. If they are drenched in oil, that’s just adding more fat content.

The Worst Nuts to Consume:

  1. Pecans: 18-20 pecans equals 200 calories and contain 3 grams of protein and 20 grams of fat.
  2. Macadamia Nuts: 10-12 nuts contain 2 grams of protein and 21 grams of fat.

They are still good nuts to consume for the vitamins and minerals, its just the fat content is high and very low protein.

 

Iowa City hosts first ever Color Your Campus Run

Iowa City held its first 5k Color Your Campus run at the University of Iowa on April 12, 2014.

Nearly 1,200 runners participated (including myself) in the race and since the run was such a huge success the race will be back next year but will be bigger and better!

Check out this slideshow of some great photos I took at the Color your Campus race. It was such a great experience and I can’t wait for the next one to come next year. Also thank you to Color Your Campus, Grant Kamins for letting me use some of the photos taken at the race for this slideshow.
Be Sure to Check out Color Your Campus’s Facebook Page and Follow them on Twitter!

 Want to know How to Prepare for a Race? Well look no further. I made a video on 5 Great Tips for how to prepare yourself for a race.

1. Wear Appropriate Workout Gear
2. Hydrate!
3. Eat a meal high in carbohydrates but low in fat, protein and fiber.
4. Train!
5. Stretch

If you are interested in other types of Color Runs in the Midwest this summer check it out here! There are three other different types of color runs going on in Iowa that are all 5k races : The Color Run, Run or Dye and Color me Rad.

Color Runs in the Midwest

Color Runs in the Midwest

 

What to Eat Pre and Post Workout

Is it a good idea to eat a meal before a workout or after a workout? The answer is yes but what are the right things to eat before and after?

You don’t want to over stuff yourself before your workout and have an upset stomach as you workout so make sure you eat something light. Also by eating before your workout, this will give you more energy as you are exercising.

Photo Credit: Laurenconrad.com

So what are some good things to eat before your workout?

Pre-Workout Snack(s)/Meals/Drinks

  1. Fruit! Have a variety of fruits such as a banana, some berries, an orange, apple. Whatever you prefer.
  2. Peanut Butter & Toast (add some sliced banana on top if you’d like)
  3. Protein Bar (your favorite) Mine would have to be a Luna Cookie Dough Protein Bar
  4. Eggs & Toast: 1 Hard boiled egg with a slice of whole wheat toast
  5. Greek Yogurt
  6. Oatmeal with Fresh Fruit
  7. Coffee

Post-Workout Snack(s)/Meals/Drinks

  1. Protein Pancakes
  2. Whole wheat sandwich with your choice of meat (turkey, tuna, ham, etc)
  3. Chocolate Milk
  4. Eggs
  5. Protein Bar
  6. Quinoa
  7. Nuts and Dried Fruit
  8. Pita with Hummus
  9. WATER!

There are many other great snacks you can have, those are just a few to name off. Just make sure they are low in fat and that you drink plenty of fluids before and after your workout to keep you hydrated. Try to drink at least one or two cups of water at least one hour before you exercise. Also by adding protein to your meal this will help your muscles recover and grow after exercising.

Top 10 Healthiest Colleges in America

College students have a very busy lifestyle and it can be hard to find time to eat right and fit in daily exercise since most students have to go to class and work to make ends meet. But many colleges offer healthy alternatives to food choices and offer fitness programs for a low price at gyms or possibly free entry if you are a student (just like University of Iowa). If you are a student at the University of Iowa, all students have free access to the Campus Recreation and Wellness Center.

Sadly, the University of Iowa did not make this top 10 list of the healthiest colleges in America but in my opinion, I think the University of Iowa is pretty well fit and healthy.

Take a look at the list of the Top 10 Healthiest Colleges in America.

top10healthycolleges

Top 10 Healthiest Colleges in America

Source Credited:
http://greatist.com/health/healthiest-colleges

Top 10
1. Bowdoin College
2. Stanford University
3. Virginia Tech
4. Rice University
5. Washington University in St. Louis
6. Brown University
7. Wheaton University
8. Cornell University
9. University of Massachusetts, Amherst
10. Bryn Mawr College

 

Spring means Farmer’s Market Time

Spring has FINALLY arrived and that means its about time to start going to the farmer’s market to buy fresh fruits and vegetables at great prices since the food will be in season.

Photo Credit: downtowndavenport.com

One thing I absolutely love about spring and summer is all the fresh fruits and vegetables that will be sold at the farmer’s market.

In less than a month (opening in May) the farmer’s market will be open in Davenport and in Iowa City, Iowa.

Iowa City does have¬† a Winter’s Farmers Market open now through April 26th from 10 a.m. until 1 p.m. which they do offer fresh produce, handmade crafts and jewelry, prepared foods and baked goods as well as other handcrafted items for sale.

Photo Credit: gbuiowa.blogspot.com

Iowa City even offers a “Whats in Season” document that shows which types of produce are in season for that certain month. The list provides months May through October.

Location of Davenport Iowa’s Farmer’s Market: 421 W. River Drive, Davenport, Iowa 52801
Location of Iowa City Farmer’s Market: Iowa City Market Place (also known as Sycamore Mall), 1660 Sycamore Street

If you live in another city in Iowa here is a link to a list of all the different Farmer’s Markets all over Iowa!
http://www.idalsdata.org/fmnp/index.cfm?fuseaction=main.formFarmersMarketDirectory

Photo Credit: farmprogress.com