HEALTHY STEPS 100 MILE CHALLENGE (Mar 6 – Mar 12)

You are 21 days into the Healthy Steps ONE HUNDRED MILE CHALLENGE!!

Last week:

Week 3 was completed, therefore 147,000 steps / 75 miles into our journey

This week: March 6 – March 12

Currently we are in National Nutrition Month.

*March 8th is Registered Dietitian Nutritionist Day*

We are into the final stretch!  Lets talk about the PAIN PAIN PAIN to get the GAIN!

Eating a Mediterranean  diet inclusive of seafood, plant proteins and plant based food choices could decrease the chances an over weight person will experience regular pain; new research suggests (source).

“We found that a Mediterranean diet explained the link between weight and pain with specifically seafood and plant proteins being noted.” ~ Ohio State University

How can we contend with the muscle cramps and over all “PAIN” brought on by stepping up your exercise program?We recommend adding the following nutritents to your diet.

POTASSIUM ~ essential mineral and electrolyte aids in the communication between nerves and muscles and is essential in moving nutrients into cells

FOODS HiGH IN POTASSIUM AND LOW IN SUGAR

SPINACH  (1 CUP)  540 MG

SWEET POTATO (MED)  573 MG

CHARD  (1 CUP COOKED)  961 MG

TOMATO SAUCE (1 CUP)  728 MG

WATERMELON ( 1 INCH WEDGE )  641 MG

SALMON (5 oz.)  487 MG

PLAIN GREEK YOGURT (1 CUP)  573 MG

SKIP THE BANANA!

– Lindsay Mazur RD

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For the past five summers I have had the opportunity to be a camp counselor at Camp McCumber Type 1 Diabetes camp.