Adding Antioxidants In Your Diet For Surfing
It’s no secret that antioxidants are incredibly beneficial to good health, especially when you are performing an extreme sport like surfing. It’s believed the antioxidants in foods can help prevent cancer, reverse or slow aging, enhance your immune system, increase your energy and improve heart and other organs healthy. I mean who doesn’t want to feel great and no worry about disease? …Everybody!
Given all we know about antioxidants and their beneficial properties, it’s amazing how more and more people don’t get enough fruits and vegetables into their diet on the daily basis. Remembering that fruits and vegetables are the primary sources of antioxidants. Experts recommend a minimum of 5 servings of fruits and vegetables per day. But 7-10 serving is best for people that burn more calories than they consume, like surfers.
There are 10 steps to getting more antioxidants into your diet as a surfer:
Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries, 100% juice, and yogurt into a blender; pour your delicious mixture into a cup and head out the door. You’ve just added one to three servings of fruits to your daily intake. Or throw some berries onto your cold or hot cereal.
Say you truly have no time in the morning and usually grab something on the run. Even the Golden Arches can be some help here. Order a fruit and yogurt parfait and some apple slices. For about $2, you have a breakfast providing one to two servings of fruit.
A good and energetic smoothie or even smoothie bowl can be extremely beneficial. Or even a nice toast with coffee, orange juice and plenty of fruits can be very tasty and healthy. The best way to get the most out of your breakfast is to wake up earlier and take your time when eating. It is known to be the most important meal of the day, so why not enjoy it.
Here’s an easy way to get more antioxidants in your diet when surfing all day at the beach or when at work. How about a handful of raisins for a snack, or some fresh red grapes? Dip some strawberries in yogurt. You’ll feel decadent, but the berries provide the color you’re looking for. Need crunch? How about some baby carrots dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.
What about some almonds? Don’t forget to not eat more than 5 a day. An apple or banana can be very filling too and easy to pack.
Lunch and dinner
It might sound trite but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring, and they don’t have to be just salad greens. If you’re going classic, add some red pepper slices to your green salad, some tomatoes to the Greek salad, or tart cranberries to your field greens. Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with a mix of fresh vegetables like string beans, tomatoes, peppers, and red onions. You could even add some carbs such as couscous or rice or even pasta to make the salad a little bit tastier. Surfers need to eat some carbohydrates to keep them on the go and ready for action. Carbs produce energy really fast, but don’t eat too much of it!
Berries, with or without whipped cream or chocolate are a wonderful way to end your day of healthy, antioxidant-rich eating. Some trail mix might be another option but don’t eat a lot of it since it does have a good amount of sugar added to it.
Replace your soda with tea or coffee, both of which boast antioxidant compounds. Have a glass of wine with dinner, or for a real change of pace, pour a glass of chai tea. And don’t forget to drink lots of water to stay hydrated during the day, especially if you are surfing and on the beach all day.
Think outside the box
We know we can get our antioxidant fix from berries, salads and things like that. But researchers say powerful antioxidants can also be found in a variety of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power than blueberries, experts say. So, to your rice salad full of vegetables, add some beans for even more antioxidants.
You think you’re being good, preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. Steam (don’t boil) vegetables, and stop cooking them when they will have all of their bright color and most of their bite. When grilling them don’t add too much oil. Also, a great way to not spend so much time in the kitchen to cook vegetables. You could always cut them up in big pieces, and put them in the oven for 30 minutes or so on bake or even faster on broil.
Plant a garden
Experts believe that people who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits. Rather than people who buy their produce from the store. So plant a garden, watch it grow and eat the fruits (literally) of your labor. That is really cool and you know exactly what is put on the vegetables and fruits, rather than guessing.
Take your healthy diet on vacation
Too many of us consider going on vacation an opportunity to take a vacation from everything, including healthy eating. Think of vacation as a way to be introduced to new foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish. It might give you some new ideas from when you get back home.
Learn to cook
If you’re cooking, you’re not opening bags and boxes and putting them into the microwave or oven. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night, you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake. Cutting and peeling vegetables can be a hassle and can take a lot of time. But if you are cutting them up ahead of time, freezing them and only taking them out when needed. This will save you time and hassle and be easier to cook at the end of it all.
Eating more antioxidants as a surfer will make you feel healthier and will want you to eat more and more vegetables and fruits on the daily and even when not needed. You will be become creative with all of the colors and will want to mix things up all the time. Just remember that you should eat at least 5 servings a day of antioxidants but the best-recommended serving is between 7 and 10. And next time you are spending the day on the beach to surf, pack yourself a cooler with lots of healthy and tasty foods, instead of ordering a pizza.