A minute tempo run, for example, is the kind of training that walks a fine line between intensity and endurance, depleting the body of a large amount of energy. The impact of running with intensity often creates a high strain on the gastric system, increases core body temperature, and can decrease appetite.

For this circumstance, a smoothie can be an easy way to sip a large number of calories, nutrients and antioxidants to stimulate efficient glycogen replacement while providing antioxidants and nutrients to better assist with the recovery process.

Adding more ice to your smoothie can help cool the body down after training and return to normal hunger sensations. When the goal of an exercise routine — like a fat-burning spin class — is to lose weight, it might seem more logical to have a low-calorie snack post-workout to limit calories.

This can backfire and result in bigger cravings and overall increased intake hours later. Instead, increase your satiety levels immediately post-workout by consuming a light, yet filling, meal of unprocessed foods rich in complex carbs, protein, fiber, water and omega-rich fats.

Fatty fish such as salmon has been shown to reduce inflammation caused by stress hormones which might promote greater fat loss. Another ingredient that can help fend off post-workout hunger is apple cider vinegar. This ingredient might decrease appetite and improve sensitivity to blood sugar levels.

While a fasted minute swim session could be helpful for getting out early to complete training, skipping a pre-workout meal only increases the importance of the recovery meal.

When glucose is not consumed for two hours post-workout, especially when fuel is not present before training, the body slows glycogen synthesis. Having a meal like cottage cheese and a healthy, whole-grain muffin that can be consumed quickly is key to supplying protein and carbohydrates for immediate recovery.

Other options to prep ahead of time and bring to the pool with you could be overnight oats with protein powder or a peanut butter sandwich and Greek yogurt. Tennis and other racket sports generally have a short duration of intense play.

These bouts of activity might not feel like much, but they take a toll on the energy levels and smaller, stabilizer muscles. If you have a nutritious, full meal planned within roughly three hours post-workout, a caloric recovery meal would be overkill.

Instead, focus on a snack that combines protein and carbohydrates to satisfy immediate hunger, control intake later on, and give the body just enough nutrients to begin the recovery process.

As a current professional road cyclist and previous elite marathoner and ultra-runner, Lori knows firsthand that food can enhance or diminish performance gains. She understands the importance of balancing a quality whole food based diet with science-backed performance nutrition and strives to share this message with others.

Learn more about her HungryForResults. Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice. No Comments. Share it:. However, its adjustable nature, perfect for newborns, won me over. Setting up the carrier is incredibly simple — with just two clicks, it's on and ready in under 5 seconds.

The carrier features a hood to shield the baby's head while sleeping, and the belt comes with a handy two-section pocket. I'm impressed with the fabric's softness and durability.

Plus, the long straps have ribbons for easy wrapping, and once adjusted, they stay securely in place. The only addition I might wish for is a pocket on the part that supports the baby's back. This carrier has transformed my daily routine.

I can now effortlessly multitask — handling house chores, working, and spending quality time with my older children. It's even prompted me to explore babywearing workout videos on YouTube, ensuring I no longer have excuses to skip exercise sessions.

This carrier has been a game-changer. My baby girl stays close to my heart, whether she's resting peacefully or keenly observing the world. I would wholeheartedly recommend this carrier to any new parent. I am a big fan of babywearing. My babywearing journey started in back in Russia after my first daughter was born.

At that time, we lived in an apartment on the 4th floor with no elevator in the building. Carrying a stroller up and down for 2 weeks was enough for me to understand: there should be another solution. That's when I discovered the world of slings and baby carriers.

My first one was a ring sling, then a wrap, Mei Tais, etc. I even made a couple of ring slings myself. Here, in the United States, I was searching for some babywearing options that would work better for me after my 5th daughter was born.

I remembered Boba for its wonderful quality and good reviews. The first product I ordered was the Boba Serenity Wrap in Light Gray. I was so excited to receive the package. The fabric is strong and soft simultaneously.

During lactation, that means the body funnels resources to the production of breastmilk, even if it depletes the stores that keep you healthy, she explains. This is why you should beware of strict breastfeeding diets that promote elimination or restriction.

If you are breastfeeding, Manaker also recommends prioritizing several micronutrients including iodine, choline, vitamin C, and vitamin A many of which you can find in postpartum supplements. Both experts we spoke to stressed that there's no such thing as the perfect postpartum meal.

Your plate doesn't have to look perfect in order to offer you the nutrition your body needs. Aim to have foods within reach that require little to no prep work. This is also the time to outsource where you are financially able and lean on the support of loved ones who can help prepare freezer meals or snacks.

Stock your pantry and fridge with one-handed foods like trail mix, fresh fruit, almond or peanut butter pouches, and veggies you can dip into a store-bought tub of hummus or guacamole. Make these postpartum meals yourself or send this wish list to a support person who's offered to help meal prep or stock your freezer for you.

By Elizabeth Logan. By Emily Tannenbaum. By Perrie Samotin. Rich in fiber, B vitamins, and iron, overnight oats are an easy-to-assemble breakfast that will ensure you're getting the nutrients you need to start your day.

Add chia seeds to the top for an extra boost of nutrition. Get the full recipe here. Add flaxseed meal for brain-boosting omega-3s and collagen powder to support the healing of your connective tissues.

This soup is particularly easy to make in a big batch and freeze. Packed with protein beans , complex carbs brown or cauliflower rice , and vitamin C tomatoes , this one checks all the postpartum meal boxes.

A slow cooker makes this comfort food staple ultra simple and easy for meal prep. Just put leftovers in the freezer and reheat whenever you want. Make a big batch of these carnitas, and you can freeze and reheat the leftovers to use as a base in any number of dishes: tacos, stews, enchiladas, or even breakfast burritos.

If you don't have an Instant Pot, this recipe can also be made in a slow cooker or Dutch oven. Rich in choline, eggs are the perfect postpartum food. Wraps are the ultimate one-handed food. Made with grilled chicken tenders and a whole-grain wrap, these are an easy meal that also promote satiety.

Macaela MacKenzie is a writer and editor specializing in wellness. She writes about self-care, mental health, fertility, and women's equality with a focus on breaking down stigmas in women's health. You can unsubscribe at any time. By Brigitt Earley.

By Kathleen Walsh. Best foods for breastfeeding For those who are breastfeeding or pumping, postpartum nutrient needs are even higher. Courtesy of Crystal Karges. I even made a couple of ring slings myself.

Here, in the United States, I was searching for some babywearing options that would work better for me after my 5th daughter was born.

I remembered Boba for its wonderful quality and good reviews. The first product I ordered was the Boba Serenity Wrap in Light Gray. I was so excited to receive the package. The fabric is strong and soft simultaneously. It wraps my baby almost like my hands. When I am carrying her, the wrap is not bulky, and it's very easy to adjust the tightness.

After the wrap, I bought two more products from Boba reviews are coming. Thank you so much, Boba team, for making amazing high-standard babywearing products and popularizing them.

I can't overstate the importance of babywearing for both mother and baby's development, bonding, physical, and mental health. I will recommend Boba to all my friends and subscribers. Absolutely love this carrier! Recommend it to all my pregnant friends.

It also makes me feel more relaxed as I feel like baby is more secure in this. Perfect for the first few months. This wrap is so comfortable and although my baby is still getting adjusted to it, I love it already.

The wrap does make babywearing very accessible to someone who doesn't want to spend hours figuring out how to wear wraps! I read several reviews that mentioned there should be a tote bag that comes with the wrap, but I didn't receive one, just the wrap itself.

One of the best things I put on my registry hands down!!! This wrap is so soft and so stretchy. It gives my baby the comfort they really need and it gives me such a piece of mind knowing she is secure while I have her wrapped. And on top of that, no back pains!!!

me Reviews.

Add the garlic and green onions and saute for about one minute. In a small bowl, beat the eggs and soy sauce vigorously and pour into the hot pan. The pan should be hot enough to cause the eggs to fluff.

Stir the eggs to cook them quickly. Add the rice and cooked chicken thighs and fry the mixture for five to six minutes.

Add the peas and corn and cook until the vegetables heat through and are vibrant in color. Why it Works: Most people believe that a recovery meal after a lifting session needs to have a higher protein content because your muscles are so taxed. Not true.

The same carbohydrate to protein ratio applies. Glenn Lyman , a chef and nutritionist whose client list includes NFL Pro Bowl player Steve Smith, recommends low-fat chocolate milk immediately following your workout.

Lyman also encourages athletes to take a glutamine supplement an amino acid that helps with protein synthesis from a reputable company like Revolutionary Sports Performance. Beyond just protein, turkey contains selenium, a nutrient that helps buffer damaging by-products of exercise peroxides and free radicals that accumulate in the muscles during training.

Directions In a large skillet, over medium-high heat, brown the ground turkey and onion seasoned with salt and creole seasoning in 1 tablespoon of oil until cooked through. Saute all vegetables except spinach over medium-high heat, in remaining oil until crisp tender, stirring often about minutes.

Add chicken stock and bring just to a boil. Add spinach mixing well until wilted, about minutes. Toss with cooked brown rice and ground turkey. Garnish with parsley and green onion. Why it Works: Tumeric and ginger have been used for centuries as a painkillers in eastern medicine.

The natural anti-inflammatory benefits are longer lasting, do not delay the inflammatory process, and have no side effects so you can recover faster and keep the body in balance.

Directions In a medium skillet sauté the onion, garlic, ginger, turmeric , and black pepper in oil over medium-low heat for minutes. While the first few ingredients are sautéing, chop the veggies. Add the veggies and sauté for 5 minutes. Crumble the tofu and add to veggies along with remaining ingredients.

Saute for an additional 10 minutes, stirring occasionally. Add more salt and black pepper to taste. Serve over a cooked whole grain, corn tortillas or whole grain toast my favorite is Ezekiel Why it Works: Ever cramp after, or during, a tough workout?

The Recipe: Samoan Poi Mash one pound of ripe bananas in bowl. Stir in the zest of one lemon, seven ounces of coconut milk, and one teaspoon of vanilla. Chill for about 45 minutes in the refrigerator.

Then eat. Why it Works: Scientists are still debating this one, but the omega-3 fatty acids found in fish oil appear to help reduce post-exercise muscle inflammation.

The conventional wisdom is that omega 3s lower the amount of prostaglandin, a naturally produced compound in the body that can accentuate inflammation. Salmon is also packed with lean protein. Why it Works: According to Sims, Manuka honey , which is made from bees that feed on Manuka flowers in New Zealand, possesses anti-inflamatory properties, not to mention the carbohydrates needed to help rebuild muscle fibers.

It supports the immune system, and thus boosts the acute immunosuppressant response of exercise. Soups are light and easy to swallow, while still providing vital nutrients for healing. Think about selecting soups that contain hearty amounts of vegetables and protein like black bean, vegetable, or lentil soups.

Fluids are also a vital part of recovery, and soups help keep you hydrated while still packing a nutritional punch. Antioxidants, found naturally in most fruit, boost your immune system by protecting your body's cells from free radicals. Free radicals are unstable molecules in the body that can cause disease, inflammation, and other problems.

This is why you should make sure to fuel your healing body with plenty of antioxidants. Berries—such as blueberries, blackberries, raspberries, and strawberries—are all incredible sources of antioxidants.

Other forms of fresh fruit, like oranges, peaches, and pears are great to incorporate into your post-surgery diet as well. Speaking of antioxidants, dark leafy greens such as kale, spinach, and broccoli are well-known sources of these important nutrients as well.

So this is the perfect opportunity to toss together an antioxidant-rich salad for lunch or dinner. Carrots, bell peppers, brussels sprouts, cauliflower, and many other vegetables are packed with nutrients that support immune health and boost your energy as you recover.

Not a big fan of fruits and vegetables on their own? Smoothies are a great way to get all the aforementioned benefits of antioxidants blended into one delicious cup. This is also another great option for those struggling with a loss of appetite. Of course, a handful of veggies can also be artfully hidden in a fruit smoothie.

Blend in Greek yogurt, a scoop of nut butter, or flax seeds to maintain your blood sugar level with healthy fats and protein.

Did you know that protein builds and repairs muscle tissue, giving the food group wound-healing superpowers? Make a big batch of these carnitas, and you can freeze and reheat the leftovers to use as a base in any number of dishes: tacos, stews, enchiladas, or even breakfast burritos.

If you don't have an Instant Pot, this recipe can also be made in a slow cooker or Dutch oven. Rich in choline, eggs are the perfect postpartum food. Wraps are the ultimate one-handed food.

Made with grilled chicken tenders and a whole-grain wrap, these are an easy meal that also promote satiety. Macaela MacKenzie is a writer and editor specializing in wellness.

She writes about self-care, mental health, fertility, and women's equality with a focus on breaking down stigmas in women's health. You can unsubscribe at any time. By Brigitt Earley. By Kathleen Walsh.

Best foods for breastfeeding For those who are breastfeeding or pumping, postpartum nutrient needs are even higher. Courtesy of Crystal Karges. Most Popular. Ryan Reynolds Called Out Blake Lively for Ditching Him on Super Bowl Sunday—And She Had a Cheeky Response.

Guys, That Was H. Playing Guitar With Usher During the Super Bowl Halftime Show. Berry and collagen smoothie. soup Courtesy of Thriving Home. Slow cooker chicken and wild rice soup. soup Courtesy of Crystal Karges. Courtesy of Thriving Home.