Athletic Girls (and Their Parents) Need a Healthy Nutrition Plan
Meet Molly Burba, a 40-something mother of three who left her Ivy League MBA and 17-year career on Wall Street to follow a lifelong passion for health and wellness. Her goals of teaching young females how to FUEL their mind, body and soul has brought her to BLSA. We teamed up with her to talk about how our athletes can use her 4 F’s to discover their optimum FUELosophy during this holiday season.
Food: Finding the Right Recipes & Ingredients
During the holiday season, try to make whole foods a priority, even for just one meal a day. Eating nutrient dense, whole foods each day will help you feel energized and keep your mood balanced in what can be a busy time. If you have a healthy base, you can manage stress and feel good even while enjoying your favorite holiday foods.
- A smoothie is a great way to pack in a ton of nutrition with minimal effort. Try to include all the nutrients that your body needs to thrive including carbohydrates, protein, fat and fiber. These two smoothies cover all your bases:
- Almond milk, almond butter, frozen mango, frozen spinach, ground flax and protein (such as grass fed collagen, organic pea protein or hemp seeds)
- Coconut milk, organic peanut butter or sunflower butter, banana, frozen berries, chia seeds, pinch of cinnamon, protein (such as grass fed collagen, organic pea protein or hemp seeds)
- If lunch is your time to prioritize whole foods, make a salad or bowl. Start with a base of greens, quinoa or rice. Add in your favorite protein (such as chicken, salmon, hard boiled eggs, lentils or chickpeas) and a healthy fat (like avocado, walnuts, olives or pumpkin seeds). Add at least four vegetables and focus on a variety of colors to make sure that you are maximizing your intake of vitamins, minerals and antioxidants. Top with your favorite dressing, sauce, pesto, guacamole, salsa or hummus. Here are two to try:
- Base of rice with chicken, roasted sweet potatoes, cucumbers, peppers, tomatoes, avocado and salsa
- Base of mixed greens with salmon or lentils, avocado, roasted broccoli, carrots, celery and balsamic vinaigrette
In addition to what is on your plate, don’t forget to drink water! Travel and heavy food can compromise digestion but prioritizing hydration will keep things moving through your system and prevent stomach issues.
For athletes a lack of exercise can actually zap your energy. Your body is used to being powered by sweat. Exercise stretches and strengthens your muscles, provides an emotional release and optimizes your brain power. Don’t neglect movement during the holiday season as that physical release can fuel you. Now is not the time to stress about a training program — just move. Walk the dog, go for a run, meet a friend for yoga. Any type of movement is beneficial for your mind, body and soul.
Focus: Screen Free is the Place to Be for Athletes
It is the season of celebration, so enjoy it! Leave perfection at the door. Reconnect with family and friends and find the joy of community. Don’t forget to reflect on your accomplishments and dream for the coming year.