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

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

(A refresher on the Walking Challenge HERE)

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

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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

StockSnap_2CG4JW0ERVSPINACH  (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