Nutrition Plan for Sleep Benefit (Meal Nutritional Composition Micronutrients)
Breakfast:
Oatmeal with nuts, seeds, and berries: Combine 1 cup of rolled oats, 2 cups of water, and a pinch of salt in a saucepan. Bring to a boil, then reduce heat and simmer for 5-10 minutes, stirring occasionally. Top with 1/4 cup of mixed nuts and seeds (such as almonds, walnuts, chia seeds, and flaxseeds) and 1/2 cup of mixed berries (such as blueberries, raspberries, and blackberries).
Breakfast - 150 calories
- 12% of DRI for iron
- 27g carbohydrates - 6% of DRI for calcium
- 4g protein - Magnesium, zinc, vitamin E
- 3g fat
- 4g fiber
Lunch:
Grilled chicken breast with roasted vegetables: Season a 4-6 oz chicken breast with salt, pepper, and your favorite spices (such as garlic powder, paprika, and thyme). Grill or pan-fry until cooked through. Serve with 1 cup of roasted vegetables (such as broccoli, carrots, and sweet potatoes), seasoned with olive oil, salt, and pepper.
Lunch - 170-280 calories
- 2% of DRI for calcium
- 25-35g protein - Vitamin C, vitamin A,
- 1-3g fat potassium, fiber
- 0g carbohydrates
- 3-5g fiber
Dinner:
Grilled salmon with sautéed greens: Season a 4-6 oz salmon fillet with salt, pepper, and your favorite spices (such as lemon zest, dill, and garlic). Grill or broil until cooked through. Serve with 2 cups of sautéed greens (such as spinach, kale, and Swiss chard), seasoned with olive oil, garlic, and a splash of lemon juice.
Dinner - 250-400 calories
- 30-60% of DRI for vitamin D
- 20-30g protein - Vitamin K, vitamin A,
- 10-20g fat iron, fiber
- 0g carbohydrates
- 5-10g fiber
Snack:
Greek yogurt with honey and mixed nuts: Combine 1/2 cup of plain Greek yogurt with 1 tbsp of honey and 1/4 cup of mixed nuts (such as almonds, cashews, and pistachios).
Snack - 300 calories - 15% of DRI for calcium
- 11g protein - Magnesium, zinc, vitamin E
- 18-20g fat - Antioxidants
- 17g carbohydrates
In addition to these specific meal ideas, here are some general tips for promoting better sleep through nutrition:
Avoid caffeine, alcohol, and other stimulants before bedtime.
Try to eat meals at consistent times each day to regulate your body's internal clock.
Avoid heavy, spicy, or fatty foods before bedtime, as they can be harder to digest and may cause discomfort that interferes with sleep.
Stay hydrated throughout the day, but avoid drinking too much water or other fluids before bedtime to minimize the need to use the bathroom during the night.
Consider supplementing your diet with sleep-promoting nutrients like magnesium, tryptophan, and melatonin, as appropriate for your individual needs.
By following this nutrition plan, listeners can support their overall health and promote better sleep, ultimately improving their mental health and wellbeing.
Type your paragraph here.
Type your paragraph here.
ACTIVE SOLUTIONS MEDICINE
Nutritional Cravings and Potential Needs
Craving chocolate? Try magnesium-rich foods like raw nuts, seeds, legumes, and fruits.
Have a sweet tooth? Choose chromium-rich options like broccoli, grapes, cheese, dried beans, liver, and chicken.
When craving bread or toast, opt for high-protein foods like fish, meat, nuts, and beans.
If you're tempted by oily snacks or fatty foods, go for calcium-packed mustard and turnip greens, broccoli, kale, legumes, cheese, or sesame.
Coffee or tea cravings can be satisfied with phosphorus-rich chicken, beef, liver, poultry, fish, eggs, dairy, nuts, or legumes.
For soda cravings, try calcium-rich mustard and turnip greens, broccoli, kale, legumes, cheese, or sesame.
Salty cravings? Opt for chloride-rich raw goat milk, fish, or unrefined sea salt.
Remember to drink 8-10 glasses of water per day to stay hydrated and curb cravings.
Rehabilitation Nutrition: Foods to Avoid for Pain Management
Introduction:
As a professional athletic therapist, it is essential to provide patients with appropriate nutritional guidance to support their rehabilitation process. Certain foods can exacerbate inflammation, prolonging pain and recovery time. This document outlines the key pro-inflammatory foods to avoid during rehabilitation, their negative impacts on pain, and includes a reference from the New England Journal of Medicine.
Pro-inflammatory Foods to AVOID during Rehabilitation:
Meat
Pork, Red Meat Negative Impact: High in saturated fats, which can trigger inflammation, leading to increased pain and delayed healing (1).
Dairy
Whole milk, Cheese, Cream, Yogurt Negative Impact: Full-fat dairy products may worsen inflammation and contribute to pain sensitivity (1).
Fruits
Citrus Fruits, Bananas Negative Impact: Can contribute to inflammation and increased pain in some individuals, especially those with existing sensitivities (1).
Vegetables (Nightshade group)
Tomatoes, Potatoes, Corn, Eggplant, Hot Peppers Negative Impact: These vegetables contain solanine, which can exacerbate inflammation and pain in some individuals (1).
Grains
Gluten grains (Barley, Rye, Oats, Wheat, Spelt) Negative Impact: Gluten may promote inflammation and joint pain in some people, especially those with gluten sensitivity or celiac disease (1).
Beverages
Alcohol, Black Tea, Coffee, Pop, Sugar Sweetened Juice Negative Impact: Excessive consumption can lead to increased inflammation, pain, and prolonged recovery time (1).
Oils/Fats
Margarine, Butter, Cream-based Salad Dressing Negative Impact: High in saturated fats, which can contribute to inflammation and pain (1).
Fish
Mahi Mahi, Tuna Negative Impact: Certain fish species can be high in mercury, which may aggravate inflammation and pain (1).
Supplements
Omega 6 Negative Impact: In excess, omega-6 fatty acids may promote inflammation, increasing pain and hindering the healing process (1).
Reference: (1) Schett, G., & Neurath, M. F. (2018). Resolution of chronic inflammatory disease: universal and tissue-specific concepts. New England Journal of Medicine, 379(9), 881-892.
Conclusion: A comprehensive understanding of how nutrition affects pain and inflammation is crucial to optimizing the rehabilitation process. By avoiding these pro-inflammatory foods, patients can reduce their pain levels and enhance the overall effectiveness of their recovery program.
“We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.” - Adelle Davis
OMNIVORE REHABILITATION NUTRITION PROGRAM
FIVE DAY MEAL PLAN
Day 1:
Breakfast: Green smoothie (spinach, banana, almond milk, flaxseed, mixed berries) Nutritional fact: High in fiber, antioxidants, and omega-3 fatty acids
Lunch: Chickpea salad (chickpeas, cucumber, tomato, red onion, parsley, lemon-tahini dressing) Nutritional fact: Rich in plant-based protein, vitamins, and minerals
Dinner: Grilled salmon with quinoa and steamed vegetables Nutritional fact: High in omega-3 fatty acids and essential amino acids
Snack: Hummus with carrot and bell pepper sticks Nutritional fact: Good source of plant-based protein and fiber
Hydration: Aim for 2-3 liters of water throughout the day
Day 2:
Breakfast: Overnight oats (oats, chia seeds, almond milk, berries, honey) Nutritional fact: Rich in fiber and healthy fats
Lunch: Lentil soup with a mixed greens salad Nutritional fact: High in plant-based protein, fiber, and vitamins
Dinner: Baked chicken breast with brown rice and roasted Brussels sprouts Nutritional fact: Good source of lean protein and whole grains
Snack: Almonds and dried apricots Nutritional fact: Healthy fats, protein, and natural sugars for energy
Hydration: Aim for 2-3 liters of water throughout the day
Day 3:
Breakfast: Smoothie bowl (frozen mixed berries, almond milk, spinach, topped with granola, sliced almonds, and honey) Nutritional fact: Antioxidants, fiber, and healthy fats
Lunch: Quinoa and black bean salad with avocado, cherry tomatoes, and lime-cilantro dressing Nutritional fact: Plant-based protein, fiber, and healthy fats
Dinner: Baked tofu with stir-fried vegetables and brown rice Nutritional fact: High in plant-based protein, vitamins, and minerals
Snack: Apple slices with almond butter Nutritional fact: Fiber and healthy fats
Hydration: Aim for 2-3 liters of water throughout the day
Day 4:
Breakfast: Chia pudding (chia seeds, almond milk, honey, topped with sliced almonds and berries) Nutritional fact: Rich in omega-3 fatty acids and antioxidants
Lunch: Grilled vegetable wrap with avocado and hummus Nutritional fact: Fiber, healthy fats, and plant-based protein
Dinner: Turkey chili with kidney beans and a side of mixed greens Nutritional fact: Lean protein, fiber, and vitamins
Snack: Fresh fruit salad Nutritional fact: High in vitamins, minerals, and natural sugars
Hydration: Aim for 2-3 liters of water throughout the day
Day 5:
Breakfast: Oatmeal with almond milk, berries, and a drizzle of honey Nutritional fact: High in fiber and antioxidants
Lunch: Mediterranean-style quinoa salad with cucumber, cherry tomatoes, Kalamata olives, and lemon-tahini dressing Nutritional fact: Plant-based protein, vitamins, and healthy fats
Dinner: Baked cod with sweet potato mash and steamed green beans Nutritional fact: Lean protein, vitamins, and fiber
Snack: Rice cakes with almond butter and banana slices Nutritional fact: Healthy fats, fiber, and natural sugars
Hydration: Aim for 2-3 liters of water throughout the day.
Distance Running Nutrition Program
Here's a daily meal plan to fuel your half-marathon training and weight training program. This meal plan focuses on providing a balance of carbohydrates, proteins, and fats to ensure optimal performance and recovery.
Breakfast:
Option 1: Oatmeal with Fresh Fruit and Nuts
1 cup cooked oatmeal
1/2 cup mixed berries
1 medium-sized banana
1/4 cup mixed nuts (e.g. almonds, walnuts, cashews)
1 tbsp honey or maple syrup
Option 2: Greek Yogurt with Granola and Fruit
1 cup Greek yogurt (2% fat)
1/2 cup granola
1/2 cup mixed fruit (e.g. strawberries, blueberries, kiwi)
1 tbsp honey or maple syrup
Lunch:
Option 1: Grilled Chicken Salad
4 oz grilled chicken breast
2 cups mixed greens (e.g. spinach, lettuce, arugula)
1/2 cup cherry tomatoes
1/4 cup cucumber slices
1/4 cup shredded carrots
2 tbsp feta cheese
2 tbsp vinaigrette dressing
Option 2: Turkey and Avocado Wrap
1 whole wheat wrap or tortilla
4 oz sliced turkey breast
1/4 avocado, sliced
1/2 cup spinach or mixed greens
1/4 cup shredded carrots
1 slice Swiss cheese
1 tbsp mustard or light mayo
Afternoon Snack:
Option 1: Apple and Peanut Butter
1 medium-sized apple
2 tbsp natural peanut butter or almond butter
Option 2: Protein Shake and a Banana
1 scoop protein powder (preferably whey or plant-based)
1 cup water or milk (skim, almond, or soy)
1 medium-sized banana
Dinner:
Option 1: Baked Salmon, Quinoa, and Steamed Vegetables
4 oz baked salmon
1 cup cooked quinoa
1 cup steamed mixed vegetables (e.g. broccoli, carrots, green beans)
1 tbsp olive oil (for drizzling on vegetables)
Salt, pepper, and herbs to taste
Option 2: Whole Wheat Pasta with Ground Turkey and Marinara Sauce
2 oz dry whole wheat pasta (cooked)
4 oz lean ground turkey (cooked)
1 cup marinara sauce
1 cup steamed mixed vegetables
1 tbsp grated Parmesan cheese
Evening Snack:
Option 1: Greek Yogurt and Almonds
1 cup Greek yogurt (2% fat)
1/4 cup almonds
Option 2: Cottage Cheese and Fresh Fruit
1 cup low-fat cottage cheese
1/2 cup fresh fruit (e.g. pineapple, strawberries, peaches)
Make sure to adjust portion sizes based on your individual energy requirements and consult a registered dietitian if you have any specific dietary concerns or restrictions. Remember to stay hydrated throughout the day, especially during workouts, by consuming water or sports drinks as needed.
PLANT-BASED REHABILITATION NUTRITION PROGRAM
FIVE DAY MEAL PLAN
Day 1:
Breakfast: Chia pudding made with almond milk, topped with mixed berries and crushed almonds (Fiber: 10g | Protein: 7g | Calcium: 200mg) Snack: Apple slices with almond butter (Fiber: 4g | Protein: 6g | Vitamin C: 8mg)
Lunch: Lentil and vegetable stir-fry with brown rice (Fiber: 16g | Protein: 18g | Iron: 6mg)
Snack: Baby carrots and hummus (Fiber: 2g | Protein: 4g | Vitamin A: 2000 IU)
Dinner: Stuffed bell peppers with quinoa, black beans, and avocado (Fiber: 12g | Protein: 15g | Vitamin C: 100mg)
Hydration: Aim for 2-2.5 liters of water throughout the day.
Day 2:
Breakfast: Smoothie with spinach, banana, almond milk, and flax seeds (Fiber: 7g | Protein: 5g | Vitamin A: 2000 IU)
Snack: Celery sticks with peanut butter (Fiber: 2g | Protein: 4g | Vitamin K: 30mcg)
Lunch: Chickpea salad with cucumber, cherry tomatoes, and lemon-tahini dressing (Fiber: 10g | Protein: 14g | Vitamin C: 20mg)
Snack: Handful of mixed nuts (Fiber: 3g | Protein: 6g | Magnesium: 80mg)
Dinner: Eggplant and lentil curry with basmati rice (Fiber: 12g | Protein: 15g | Vitamin B6: 0.5mg)
Hydration: Aim for 2-2.5 liters of water throughout the day.
Day 3:
Breakfast: Overnight oats with almond milk, mixed berries, and chia seeds (Fiber: 10g | Protein: 7g | Magnesium: 90mg)
Snack: Rice cakes with avocado and cherry tomatoes (Fiber: 4g | Protein: 2g | Potassium: 400mg)
Lunch: Buddha bowl with quinoa, roasted sweet potatoes, steamed kale, and lemon-tahini dressing (Fiber: 14g | Protein: 12g | Vitamin A: 2500 IU) Snack: Handful of dried apricots (Fiber: 2g | Potassium: 400mg | Vitamin A: 1000 IU)
Dinner: Vegetable and tofu stir-fry with soba noodles (Fiber: 7g | Protein: 18g | Vitamin C: 50mg)
Hydration: Aim for 2-2.5 liters of water throughout the day.
Day 4:
Breakfast: Quinoa porridge with almond milk, cinnamon, and mixed nuts (Fiber: 8g | Protein: 10g | Magnesium: 110mg)
Snack: Red bell pepper slices with hummus (Fiber: 3g | Protein: 4g | Vitamin C: 150mg)
Lunch: Mediterranean-style grain bowl with farro, chickpeas, cucumber, olives, and lemon-tahini dressing (Fiber: 12g | Protein: 14g | Vitamin E: 4mg)
Snack: Handful of walnuts (Fiber: 2g | Protein: 4g | Omega-3: 2.5g)
Dinner: Cauliflower and chickpea curry with basmati rice, served with a side of sautéed spinach (Fiber: 11g | Protein: 16g | Vitamin K: 200mcg) Hydration: Aim for 2-2.5 liters of water throughout the day.
Day 5:
Breakfast: Chia seed and almond milk smoothie with mixed berries and a handful of spinach (Fiber: 8g | Protein: 4g | Vitamin A: 1800 IU)
Snack: Sliced cucumber with a bean dip (Fiber: 2g | Protein: 4g | Vitamin K: 20mcg)
Lunch: Grilled portobello mushrooms with quinoa, sun-dried tomatoes, and a side of steamed asparagus (Fiber: 11g | Protein: 14g | Vitamin D: 5mcg) Snack: Fresh fruit salad (e.g., pineapple, kiwi, and strawberries) (Fiber: 6g | Vitamin C: 80mg | Folate: 70mcg)
Dinner: Lentil and vegetable shepherd's pie topped with mashed sweet potatoes (Fiber: 14g | Protein: 16g | Vitamin A: 2000 IU)
Hydration: Aim for 2-2.5 liters of water throughout the day.