With the holidays upon us, we turned to our very own Aspen Valley Hospital Dietitians—Kristy, Sandy and Laurie—to answer some common questions about eating healthier during the holidays. Plus, we have included some tasty recipes to try! This is Part 3 of 5, so stay tuned for more helpful information and delicious dishes.
Our Wonderful Dietitians:
Sandra Holmes Kristy Bates Laureen Osier
I ski almost every day during the holidays. How do i keep my energy up without cramping up?
It is important to eat right and keep hydrated when exercising at altitude. One of the most overlooked nutrients is water. Drinking water before, during and after exercise is important to stave off the symptoms of dehydration which can include: fatigue, weakness, headache and muscle cramping.
Eat a hearty breakfast; for some, that is a breakfast sandwich of eggs on 100% wheat toast or smoked salmon on a whole grain bagel. You could even opt for a nut butter sandwich. I eat cooked whole grain (buckwheat, steel cut oats, barley or quinoa) with soy milk, almods, chia seed and fresh fruit.
All represent a breakfast that has carbohydrate, protein and fat. It is important to refuel during and after exercise. Plan ahead so you can eat during the first 30 minutes after exercise when muscles are in the recovery stage. Have a piece of fruit or another source of healthy carbohydrate along with some protein (small bag of nuts and seeds). When you eat dinner, have a healthy mixed meal to ensure electrolytes are replenished.
Recipe Ideas – A Hearty Pancake Breakfast 3-ways
1 1/4 cups whole wheat flour
1/2 teaspoon salt
1 tablespoon baking powder
12 oz. unsweetened soy milk
1 tablespoon ground flaxseed
First Way: Blueberry Almond
1/2-3/4 cup blueberries
1/2 teaspoon almond extract
Second Way: Apple Cinnamon
1/2 gala apple – finely diced
1 teaspoon cinnamon
Third Way: Banana Nut
1/2 banana chopped
1/4 cup chopped walnuts (optional)
1. Mix base ingredients with whichever way you choose in bowl and whisk until smooth
2. Heat non-stick pan over medium
3. Spoon batter onto pan until desired pancake size reached
4. Flip once bubbles form on top of the uncooked side of the pancake