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As summer is upon on, what better time of the year to eat fresh and eat local, especially when it comes to produce? 

A farmers market is a great place to find some of the freshest fruits, vegetables, and other foods.  It also gives us the opportunity to support local farms and businesses.  Some markets offer unique items that you can’t find in a normal grocery store, either.

There are a few food safety tips to keep in mind when you head out to your local market.  Many vendors display their items outside where many contaminants can come into contact with what you are purchasing.  Be sure to be mindful when it comes to overall cleanliness, and watch out for glove use, covered garbage cans, and proper food handling techniques.  Once you bring your purchases home, remember to follow these guidelines to keep you and your families safe:

1. Reusable bags:  Reusable grocery totes are an eco-friendly choice to transport food, but when was the last time you washed yours?  Was them often, otherwise you run the risk of bacterial growth that can easily contaminate your foods.  Most can be put in the washing machine, and be sure to clean all surface areas that the bags come into contact with.  Remember, too, that the trunk of your car is a breeding ground for bacteria in the summer heat!
2. Fruits and Veggies:  Be sure to wash all of your fruits and vegetables under running water before eating, cutting and cooking.  Dry with a paper towel to further eliminate bacteria.  Once you cut or peel your produce, try to refrigerate within 2 hours.  Also, avoid buying produce with mold, bruises or cuts.  These areas are great places for bacteria to hide and spread.
3. Cheeses, Milks and Eggs: Only buy pasteurized milk products.  Be sure that soft cheeses such as feta, brie, queso freso and Camembert are made from treated milk, as well.  Be sure to chill your eggs immediately to 45 degrees F, and choose eggs that are clean and without cracks.
4. Meats: When buying meats, be sure to pack a cooler with plenty of ice.  Insulated bags can help with your commute home.  Keep meats away from ready to eat foods, so come prepared with separate shopping bags.

Food safety will make your farmers market experience more enjoyable!  Local, fresh and safe are the best ways to shop this summer.

If you’re an outdoor cyclist when you’re not at Cycletique, eating the right foods during your bike trek is key. 

Our bodies are fueled mostly by carbohydrates, and you need them to fuel your body on long bike rides.  The longer you ride and the more hills you power up, the more you need snacks to keep your energy levels up.  Keeping snacks “on board” for any rides over an hour is critical.  These snacks should be portable, provide your muscles with appropriate nutrients, need to be eaten on a good schedule, and they definitely can’t melt!  Be sure to pack more than you think you’ll need, and plan to have a few bites and sips every 15 minutes.

Try these 5 snacks next time you head out:

1. Bananas:  Bananas are rich with potassium and carbohydrates that give your muscles the ability to efficiently use fuel.  The quicker the fuel reaches your muscles, the more powerful strokes you’ll be able to maintain. 
2. PB&J:  Bread and jam provide carbohydrates and peanut butter provides fats and protein.  Cut your sandwich into quarters and have one piece during those 15 minute increments. 
3. Trail Mix:  Dried fruits and nuts are great sources of carbohydrates and proteins.  Apricots, prunes and raisins also have potassium, just like your bananas.  If you find yourself with a higher sweat rate, find mixes with salted nuts and seeds.
4. Homemade Sports Drinks:  Water is the best if you’re biking for less than an hour.  If you have a longer ride ahead of you, and to avoid any extra sugars, try making your own sports drinks.  You can make your own black or green iced tea and add a splash of juice and some salt to maintain your hydration status. 
5. Energy Bars:  Bars are convenient, but can be pricey and overwhelming with all of the choices.  If you do choose a bar, look for ingredients on the label that include whole grains, dried fruits, and nuts. 

After your ride, remember that recovery is just as important.  Ideally, consuming the proper nutrition 30-60 minutes after you complete your exercise is best.  A small meal containing fats, proteins, and carbohydrates will help you quickly recover…and get you ready to ride again and again! 

Everybody’s doing the keto diet.  It’s a cultural craze that’s captured our attention! 

With its recent popularity as a way to lose weight and improve energy levels, the ketogenic “keto” diet has historically been used to show positive benefits in people with epilepsy.  The keto diet is high in fat, moderate in protein, and low in carbohydrates.  The diet includes meat, fish, eggs, cheese, vegetables, butters and oils.

So what happens to our bodies when we follow this diet?  The keto diet changes the way our bodies undergo metabolism.  During normal metabolism, carbs are broken down into glucose.  This glucose is stored in our gut, and is then later stored in the liver which is to be used by the body for energy.  When we follow this diet, however, the body is forced to use fat instead of glucose for energy.

The keto diet has shown to result in rapid weight loss – even more than a typical low-fat diet!  Reasons include increased feelings of fullness, changes in hormones that control our appetite, and an increase in metabolic rate.

So is this diet of anyone?  Although weight loss is highly appealing, the keto diet comes with many possible side effects, and can include:

• Dehydration due to electrolyte changes,
• GI issues,
• Headaches and muscle cramps, and
• Irritability.

Additionally, many nutrient deficiencies result because the diet is so restrictive and limited when it comes to consuming grains, legumes, fruits and veggies.  Those on the diet also tend to choose unhealthy fats such as saturated and trans.

So what’s the best option?  The ketogenic diet can be very hard to maintain in the long run.  More research continues to be conducted on the long term effects.  Until then…the best choices for all of us is a balanced diet filled with fruits, vegetables, whole grains and lean meats! 

Not only is February American Heart Month, it’s also a great time to check in our New Year’s resolutions. Sticking to our eating and workout plans can be tough, even just a few weeks into the new year, but don’t lose your momentum now!

Keep these 6 simple reminders on your desk at work, and you’ll be sure to stay focused on your post-workday workout goals…all year long.

1. Hydrate: Drink water throughout the day and especially before, during and after physical activity.
2. Fuel Up: When your energy is starting to lag towards the end of the day, snack on healthy carbs like vegetables, fruits and whole grains.
3. Fight Fatigue: Walk around the office and be sure to take the steps whenever you can. Taking breaks throughout the day to stand and stretch will help you feel rejuvenated, too.
4. Eat for Energy: In order to be ready for your after-work sweat sesh, stay away from saturated fats or excessive amounts of protein throughout the day. They digest more slowly and can take away oxygen and energy-delivering blood from your muscles.
5. Don’t Wait: Make it a habit to go right from work or school to your workout or activity. If you stop at home, you may be tempted to skip it. (Pack your spin bag the night before!)
6. Refuel: Refuel after your workouts with lean protein, healthy carbs and plenty of water so your body can recover more quickly.

Try this heart healthy spicy chicken dish, packed full of lean protein, to refuel your body after your post-workday workout!

Picante Chicken

Ingredients

• Cooking spray
• 4 chicken breast halves, (about 4 ounces each)
• 1/2 t ground cumin
• 2 t olive oil
• 1/4 cup mild picante sauce (lowest sodium available)
• 1 cup uncooked, instant brown rice
• 1/4 t ground turmeric (optional)
• 1/4 t salt
• 2 T light sour cream
• 2 T snipped, fresh cilantro

Directions

1. Preheat the oven to 350°F.
2. Lightly spray an 11 x 7 x 2-inch baking dish with cooking spray. Put the chicken in the baking
   dish. Sprinkle with the cumin, drizzle with the oil and spoon the picante sauce on top. Using the
   back of a spoon, spread the sauce evenly over the chicken.
3. Bake for 25 minutes, or until the chicken is no longer pink in the center.
4. Meanwhile, in a small saucepan, prepare the rice using the package directions, omitting the salt and margarine and adding the turmeric. Stir in the salt.
5. To serve, spoon the rice onto plates. Place the chicken beside the rice. Spoon the sauce over
   all. Top the chicken with the sour cream and cilantro.

Back to school is just around the corner. August is the perfect time to revamp our families’ eating habits and ensure that children are properly fueled to head back to school.

Providing kids nutritious meals and giving them the proper tools to make healthful eating choices will benefit them far into adulthood. Follow these three simple reminders to start the school year off right.

Build a Better Breakfast

Start your kid’s day off right by feeding them a wholesome breakfast. When kids skip breakfast, they have a harder time concentrating at school and tend to be less productive than their classmates who do eat breakfast. A sound breakfast should consist of at least three food groups. Choose foods that are rich in whole grains, fiber and protein. Be mindful of cereals with added sugars. Sample breakfasts can include: toast with peanut butter and banana or oatmeal with fruit and raisins. Don’t forget the glass of low-fat milk!

Pack a Satisfying Lunch

Let your children help grocery shop for healthy lunch options. Encourage lean proteins, fruits, vegetables, whole grains and dairy. Help your kids pack a turkey and cheese sandwich on whole grain bread, a bunch of grapes, and carrot sticks with hummus. Be sure to insulate their lunch in a cooler with plenty of ice packs or remind them to refrigerate their lunch within two hours of leaving the house.

Make Time for Dinner

Once everyone is home from their busy days, make time for a family dinner. It’s important for families to strive to eat together, most nights of the week. Dinner time is the perfect opportunity to enjoy a healthful meal together, all while sharing the day’s experiences with one another! The Academy of Nutrition and Dietetics states that families who eat together raise children who have higher self-confidence and perform better in school.

August is the perfect time to focus on these three reminders as kids prepare to head back to school. Healthy families make happy families, so focus on breakfast, lunch and dinner times – all the time!

On days you’ve signed up for your favorite spin class, should you consume more protein or carbohydrates? If you’re headed out for a run in between your spin workouts, are sports drink a good idea? Read on to find the answers to four common questions about how to fuel your workouts…both in and out of the saddle!

Will Extra Protein Make My Muscles Grow?

Protein is a key component for any healthy diet, but it’s important to understand that more protein doesn’t make you strong unless you put your muscles to work. Eating enough calories to build mass is required, and it’s important to note that you can get enough protein from food alone and do not need a supplement. Carbohydrates are needed, too, as they are the major fuel for muscles. Carbohydrates are converted to glycogen, which helps muscles power your workouts.

Do Sports Drinks, Gels and Energy Bites Really Help?

There are numerous sports drinks, gels, protein bars and bites on the market, and it’s hard to understand all of them or what they are used for. It is important to replace lost fluids from a challenging spin class, and it’s important to consume carbohydrates to maintain blood glucose levels for workouts lasting over an hour, such as your longer runs while training for a race. But for some people, it’s too difficult to eat solid food in the middle of a workout. If this is the case, gels, chews or drinks may help. Just be sure to consider the duration and intensity of the workout.

Is It Best to Work Out on an Empty Stomach?

Your body needs fuel to function, especially if you’re heading out for a run, swimming laps, or lifting heavy weights. Don’t skip breakfast before a morning workout. Eating before exercise, as opposed to exercising in the fasted state, has been shown to improve exercise performance.

Eating in the morning helps replenish liver glycogen and steadies blood sugar levels. If it’s hard to stomach solid food first thing in the morning, try a fruit smoothie, and don’t forget to hydrate before, during, and after you exercise.

Does Regular Exercise Mean I Can Eat What I Want and Not Gain Weight?

Nope! Working out doesn’t give you the right to abandon portion sizes and healthy eating guidelines. It’s easy to overestimate the number of calories you burn while working out.

You should adjust your calorie intake if you’re engaging in serious training, such as for a triathlon, where you might be working out more than once a day. Recovery nutrition is necessary if you are an athlete participating in strenuous activity, especially if you are participating in multiple events in the same day.   And remember – if Cycletique is your routine, and you enjoy 3-4 classes per week, a healthy and balanced diet is equally important.