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

PrintNews Article
EK Vitality Tip of the Week, Exercise and Healthy Recipe
Submitted By Erika Meloche on Saturday, July 29, 2017
Although we still have some summertime left (yes!), the school year always presents some unwanted bacteria spread through the school.  Here are some suggestions on foods containing probiotics (improve one's gut health) and prebiotics (keep probiotics alive) to 'fingers crossed' avoid getting sick.  

Prebiotics (2-3 servings a day) 
Vegetables - asparagus, garlic, leeks, onion, Jerusalem artichokes
Carbs - barley, beans, oats, quinoa, rye, wheat, potatoes, yams
Fruits - apples, bananas, berries, citrus, kiwi
Fats - flax seeds, chia seeds

Probiotics (1-2 servings a day)
Dairy - yogurt, cheese, kefir with live and active cultures
Fermented Products - pickles, sauerkraut, kimchi, tempeh, miso

Foods that can speed recovery - 
Green Tea
Chicken Soup

Source: http://www.precisionnutrition.com/what-to-eat-when-sick-infographic

Exercise - Descending Ladder

Choose two exercises from list, perform 10 reps of each exercise, then 9 reps of each, then 8 etc. continuing until you've performed each number and ended with 1 rep of each.  Repeat with two different exercises!

Plank Jacks
Jumping Jacks 
Lunge (for more of a challenge perform number of reps for each side)
Sit Up

Once two descending ladders are complete, hold plank for a collective 2 minutes (stop timer if you need a break!).

6-Ingredient Mexican Style Quinoa Salad


1/2 cup dry quinoa, pre-rinsed
1 (15-ounce) can black beans, drained and rinsed
1 cups salsa, no-sugar added
1 cup corn kernels
1 teaspoon chili powder
1 avocado, peeled and small diced

Add 1 cup water and quinoa to a medium pot and bring to a rolling boil over medium-high heat. Reduce heat to a simmer, cover and cook until most moisture is absorbed, about 12-15 minutes. Turn off heat and leave covered quinoa on burner for 5 minutes.

Add to cooked quinoa, black beans, salsa, corn, and chili powder. Add salt and pepper to taste. Toss to combine then add diced avocado and gently toss. Add salad to a serving dish and serve. Salad can also be enjoyed cold.


This article has been viewed 146 times.
Team Sites
Social Networking
Follow Us On
Visit Glencoe Minor Soccer on Facebook
Manage Subscriptions
Signup to receive email or text messages for the teams you want to follow.
News ArchiveOther Recent Articles
  • 18
    Congratulations to all of the 2017 Cash Calendar winners. All prizes have been mailed out. Thank you for supporting Glencoe Minor Soccer!
  • 03
    To all U4 Thursday families, I will be up at practice tonight to deliver the great little soccer players their Timbits medals. If the weather is bad I will meet you at project 2000. 
  • 02
    This past weekend marked the last session for the Saturday morning fitness program...
  • 30
    Open article to download all schedules.
  • 10
    All practices and home games are rescheduled/cancelled. Check with your coach.
  • 07
    Looking forward to training tomorrow morning!   Come join us at 9am at the soccer fields!! Just a reminder there will be NO training next Saturday, July 15th but will resume the following Saturday, July 22nd.  
  • 03
    Looking for a summer activity? Our friends in Bothwell are running a lacrosse camp from July 19th-21st. 
  • 29
    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 ...
Printed from glencoeminorsoccer.com on Tuesday, January 16, 2018 at 5:52 PM