New Lily

13 Great Tips for Healthy Eating

Eating shouldn't be complicated.  It should be as easy as riding a bike!

Eating shouldn’t be complicated. It can be as easy as riding a bike!

My good friend, Alan Tyson, physical therapist and owner of Architech Sports, posted the following healthy tips for athletes.  I believe they make sense for all of us!

Tip #1 Turns out mom was right…EAT BREAKFAST (within one hour of waking up).

Tip #2 EAT OFTEN (about every three hours).

Tip #3 Have a source of PROTEIN at every meal or snack (meat, fish, eggs or egg whites, yogurt, etc.).

Tip #4 Get 20 oz. of PROTEIN after your workout (not the carb-heavy stuff).

Tip #5 Drink H2O!  At least 63 oz. (or more) every day. [Read more…]

Nine Reasons to Eat an Egg!

eggsEggs are one of my absolute favorite foods…at least the Cadbury variety! Truthfully, I’m not much of a real egg eater, but after reading about them recently, I am going to start incorporating them into our family’s diet more regularly. My kids actually love eggs, especially the scrambled kind in the morning. So adding more eggs shouldn’t be too hard. The following are nine reasons we should eat more eggs:
[Read more…]

Are You Getting Enough Protein?

proteinMany of us are not getting adequate protein. If you exercise regularily (5-6 days a week for at least an hour) you might be one of these people. I’m certain I am. As an athlete, I am always on the lookout for good sources of protein to eat after a workout. Also, I am not a three meals-a-day girl. I eat more often than that; spreading my calories throughout the day, and so I find that getting enough protein can be difficult since I typically eat smaller meals.

I recently talked to Alan Tyson, physical therapist and owner of Architech Sports about finding good sources of protein. He suggests a ratio of 2 to 1 (carbs to protein) for a post exercise meal. He admits that this is harder to do than it is to say! Some of his suggestions are an apple with peanut butter (good source of fiber too), a whole wheat bagel with peanut butter, Greek-style yogurt with berries and nuts (almonds are great), or a protein shake (with skim milk) or bar with the above ratio. While Power Bars and other “energy” bars are great for endurance events or for before an extra long or hard workout, they are high in sugar and usually low in protein, and are typically not ideal for a post exercise meal. [Read more…]