Dr. Mohr offers new tips and recipes
Every summer most Americans set out on summer escapes to relax from all the hustle and bustle in their lives. Just because its summer does not mean we can forget about fitness or eating healthy.
Dr. Mohr a nutrition spokesperson and consultant had answered some of those pondering questions about exercise and nutrition in the summer and even offer a few great weight loss secrets.
According to Dr. Mohr, “before you start the day, your body needs energy from a balance of carbs and some protein.” He suggests trying a simple pre-travel day snack; slice a banana in half and drizzle with almond butter.
“Warm-ups are often tossed to the back burner for the sake of time, but they are just as important as the workout itself. Before you attack your next workout, make sure you go through a complete dynamic warm up to keep you healthy and strong, said Dr. Mohr. He continues Again; don’t let being pressed for time cause you to skip a sufficient cool down before completing your workout routine. This is the time for some static stretching to get the recovery part of the workout started before refueling your tired muscles.”
And don’t forget a pre-bedtime snack. A recent study suggests eating protein before sleep increases muscle mass and strength gains when combined with resistance training. The men in this study ate 27.5 grams of protein and 15 grams carbs before bed.
Here are those pondering questions about summer time, nutrition and weight loss and answers from Dr. Mohr.
Let’s talk exercise, how much protein and carbohydrates should we consume?
Every meal you eat should include 1 handful sized portion of protein (around 20-30 grams) and 2 handfuls of carbohydrate. Protein will help rebuild and repair and carbohydrates will give the energy needed to perform.
What five simple things can a person add to their daily diet to improve their nutritional intake?
1. Veggies. The average person eats about 1-2 servings, daily. Aim to eat an added serving each meal to bump up the quality of the diet.
2. Almonds. The protein, fiber and healthy fats in almonds make them an ideal snack or complement to any meal.
3. Fish. The American Heart Association encourages 2-3 servings per week of fatty fish, like salmon, tuna and sardines, for example. Swap out a meal or two each week with some of those to give the healthy fats and other nutrients needed.
4. Fiber. Most get just about half of what’s needed each day. Add in some whole grains, like oats and quinoa, beans and veggies and fruit to up the intake.
5. Fruit. Swap out 2 snacks each day with a piece of fruit to up the quality of your diet.
Summer travel will be at a high this year with 222 million passengers on airlines, and let us not forget the family summer road trip vacations. What is the best type of snacks to travel with for the whole family?
The key here is portable. I travel a good deal and always make sure I have a few snacks on hand. I have three food staples with me at all times when traveling – beef jerky, almonds and packets of salmon. I keep the salmon for my hotel room (it’s a little stinky on a plane) but this helps me avoid eating out at restaurants every single meal, which isn’t great for the waistline. The almonds and beef jerky are good for the plane. They’re portable sources of protein, which help fill me up, particularly on the long plane trips or simply to help me be ready for any travel delay that unfortunately is all too common.
I’m always going to look for whatever is in season and local. Depending on where you live that may vary, but see what’s available and take advantage of the colorful veggies and fruits that are.
When it comes to summer and children and teens any suggestions for a great snacks and drinks?
Our girls love some the squeezable Greek yogurt tubes any time of the day. We often freeze them for a refreshing summer treat. We know they’re getting quality nutrition with the protein and calcium, and they love it too. We also always have a bowl of sugar snap peas in water in our fridge. They’re refreshing, they’re crisp and making them accessible and visible as soon as you open the fridge means our kids go to town on them. Watermelon is always a great, refreshing fruit too because it’s full of water. The key here is to cube it up or slice it immediately after buying it – kids aren’t going to be cutting it themselves, so it’s useless staring at you’re from the counter.
With summer upon us a lot of parks offer exercise programs such as Tai Chi, yoga, and even kid fitness programs. What should adults know about warm-up, cool down and recovery for exercise and what about children and teens do the same rule apply?
The same rules certainly apply. You always want to prepare your body for whatever the upcoming activity is going to be. This could me walking or jogging to the park to participate in whatever activity they’re offering. It also means hydrating well; people often forget about hydration, but when you combine the summer heat and exercise, it’s particularly important. Drinking early and drinking often is key to proper hydration for the summer.
Can you give us a few fat loss secrets?
Include 20-30 grams of protein at each meal.
Eat breakfast. Daily.
Drink 2 cups of water before each meal.
Eat when hungry. Not when bored.
Below are some recipe suggestions from Dr. Mohr
DIY Man Mix
Have your own trail mix on hand when traveling. Mix two handfuls of almonds for every one handful of dried fruit. For a bonus, add a few chocolate covered espresso.
Pile O’ Nutrition
Toss mixed berries – raspberries, blueberries and blackberries – in a bowl. Drizzle with one tablespoon of almond butter and top with a sprinkle of unsweetened coconut.
Repair & Rebuild Protein Smoothie
In a blender, mix one cup of unsweetened almond milk, half a cup frozen blueberries, one frozen banana and one scoop vanilla whey protein powder. Blend until smooth.
Pre-Bedtime Protein Snack
New research suggests eating protein before sleep increases muscle mass and strength gains when combined with resistance training. For a pre-bedtime snack try 3/4 cup of cottage cheese with a handful of almonds, a clementine and a sprinkle of cinnamon.
Chocolate Almond Butter Protein Shooter
Created by Dr. Chris Mohr, PhD, RD
1 tablespoon almond butter
1 serving chocolate whey protein powder
1/2 frozen banana
1 tablespoon 100% raw cacao powder
1 cup unsweetened chocolate almond milk
1 cup ice cubes
Peel banana before placing in the freezer. Freeze overnight. Mix all ingredients in blender, blending on high. Add water and/or ice (if necessary) to reach desired consistency.