EK Vitality Tip of the Week, Exercise & Healthy Recipe, News (Glencoe Minor Soccer)

Nutrition for Injury Recovery
If you or your child have experienced any recent injuries, nutrition can play a major part in recovery.  A diet consisting of adequate protein (ex. eggs, legumes, lean meats, plant based protein etc.), balanced dietary fats, a variety of vegetables (as colourful as possible) and starchy carbohydrates (whole grain rice, whole oats, quinoa etc.) will not only help prevent injury but speed up recovery time.  Too much inflammation surrounding an injury is detrimental to the healing process.   

Therefore increasing dietary fats during an injury will aid in reducing inflammation.  Some examples of dietary fats include -  olive oil, avocado, fish oil, flax oil or ground flax, fish, nuts & seeds.  Avoid consuming trans fats and highly processed foods!

Source: Precision Nutrition 

Training Circuit

Perform each exercise in the following sequence and repeat for three total sets.

Pushups x 5

Squats x 10

Seal Jacks x 15 (similar to jumping jacks but arms stay parallel to the ground instead of going overhead)

Bear Crawl Hold x 30sec

Perform each exercise in the following sequence and repeat for three total sets.

Select a distance (10-15 meters) to perform each exercise to instead of repetitions.

Walking Lunges

Straight Leg Bear Crawl

Side Plank Shuffle

Frog Jump

Baked Chicken Strips

Ingredients

Boneless skinless chicken breast (cut into ½ inch strips) - 6 oz

Salt - 2 pinches

Pepper - 1 pinch

Paprika - 1 pinch

Omega - 3 egg - 1

Water - 2 tbsp

Coarse whole wheat breadcrumbs - ¼ cup

Grated coconut - ¼ cup

Olive oil cooking spray

Instructions

Preheat the oven to 350°F.  Season chicken evenly with salt, pepper and paprika.  Add the egg and water to a mixing bowl, whisk together well and set aside.  Mix the breadcrumbs and coconut together in a separate mixing bowl and set aside.  Dip the chicken in the egg and toss until coated completely.  Remove and allow excess to drip off for 1 or 2 seconds and then place directly into the breadcrumbs/coconut mixture.  Roll until nicely coated.  Lightly coat a cookie sheet with spray and place the strips onto the tray and then into the oven.  Bake until golden brown or cooked through (about 15 minutes).  You can remove the largest strip and cut it in half to check doneness.

Serves 1 large or 2 small.

Source: Gourmet Nutrition Cookbook