Hi friends! I hope you are having a great day.
It is my favorite day of the week, Nutrition Thursday! Thank you for your suggestions for this weeks topic! One of the ones I got was “How to not feel like you have to go to the bathroom when you run” which is actually a fantastic question, but not so nutrition related 😉.
Today is the quick and dirty on whether or not to keep the peels on your foods!
REAL simple answer: Keep the peels!
Here is the simple breakdown:
- Apples – About half the fiber in the entire apple lives in the skin. The skin also adds about 2 milligrams of Vitamin C and a heavy does of Vitamin A.
- Kiwi – By leaving the skin on, you will triple the amount of fiber and antioxidants you receive!
- Potato – The skins of potatoes are packed with soluble fiber, potassium and even iron. Leave the skins on next time you bake these! Sweet potatoes – these skins add an extra dose of beta-carotene and Vitamin A.
Other foods that have great food skin nutritional benefits are bananas, cucumbers, zucchini, yellow squash, and citrus fruits. These are a bit harder to prepare and make taste yummy, but they are very nutrient dense!
Take the skin OFF
- Shrimp – these peels are essentially a bio-plastic peel that is not made to consume.
- Salmon – You can eat this skin, it contains a lot of Omega-3s (healthy fats) but sometimes people are apprehensive as you should only eat the skin if you know the salmon was raised in non-contaminated waters.
- Brie – This can go either way. Technically you can eat it, but it is essentially mold.
In any event, be sure you are washing your produce to get rid of any lingering bacteria.
Marathon training is still going strong…and injury free (knock on wood!). I’ve been logging a lot of treadmill miles and this means me finding ways to entertain myself on the treadmill. Other than listening to an episode of SERIAL (<– the best podcast ever!) I also play a lot of mind games with myself. This morning I technically ran 5 miles, but I told myself I was running only 2 miles. My round-about-reasoning: The first mile is a warm-up when you just listen to your favorite song and the time flies, so that doesn’t count. Mile 2 and 3 are your actual miles. Mile 4 I do hills and play with the incline. Mile 5 I do speed work. Everyone has their own system, right?!
Just like we runners need to switch up our paces, inclines, and speeds to keep our muscles guessing, I’m finding I need to start doing the same thing with cross-training. Doing squats and calf lifts every morning are great, but it may be time for a little variety. I found this awesome squat guide from Pop Sugar and have been trying 2 new versions every morning. Currently loving:
- Stand with your knees together and sit back into a squatting position. Be sure to keep your weight in your heels! When you stand back up, try to isolate your glutes to raise you up.
- Repeat 20 times, 3 reps.
Stronger legs = no injuries = faster mile time = a lot of endorphins 😉.
I hope you all have a wonderful day! Try to eat some of your peels next time 😉.
Q: Have you ever eaten a banana or an orange peel??
Q: Favorite kind of fish?
Q: #1 thing you do on the treadmill to distract yourself?
– music, Serial, weird counting games