Jan 30

Tip of the Month – January

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Coach Monika says…


Seven Foods You Should Include Every Single Week to Keep Healthy


The Flu season is quickly approaching. Athletes and coaches alike need to protect themselves through adequate hydration and extra energy foods. Here are some suggestions by nutritionists:


Meatless Proteins

  • Essential for just about every cell in the body, protein doesn’t have to be chicken or steak. Aim to get sources of meatless protein including lentils, black beans, and quinoa.


Healthy Fats

  • “Fat” used to be a dirty word, but “healthy fats” are necessary for a healthy heart. Monounsaturated fats, like those found in avocados, almonds and coconut and olive oils, help you stay full, absorb vitamins and promote weight loss.



  • Antioxidants support immune system functioning and may prevent certain medical conditions. Get your fill by munching on blueberries, goji berries*, artichokes and, yes, dark chocolate.
  • Some studies using goji berry juice found possible benefits that included a feeling of well-being and calmness, better athletic performance and quality of sleep. More studies are needed.


Food with Probiotics

  • Probiotics are live bacteria that promote digestive and oral health, keep blood pressure in check and protect against UTIs (Urinary Tract Infection, bladder infection). They can be taken in supplement form, but they’re also found in foods like yogurt, kimchi (fermented Korean side dish made of vegetables with a variety of seasonings).


Good Carbs

  • Similar to fat, carbs get a bad name, but “good carbs” like whole grain bread, oats, fruits, and veggies provide energy and fuel for the entire body and brain in particular.


Hydrating Veggies

  • Drinking the recommended amount of water every day; but if constantly sipping H2O isn’t second nature, be sure to eat foods that have a high water content, like cucumbers, watermelon, and romaine lettuce, to stay extra hydrated.


Dark-Leafy Greens

  • We don’t just mean Expand your food repertoire with collard greens, Swiss chard, broccoli, mustard greens, rapini (is a green cruciferous vegetable with edible leaves, buds, and stems; the buds somewhat resemble broccoli), and turnip greens. They’re all high in vitamins C and K, as well as iron and calcium.


bowl of lentils

yougurt bowl











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