Time to go grocery shopping. What’s on your list?
There’s a common saying people use when talking about diet: “you are what you eat.”
So, the next time you go for a run or experience knee pain, take a moment to think about how your overall diet is impacting your performance.
Here are two tips to keep in mind when you go to the grocery store and how they can boost or deteriorate your overall mobility (and budget):
1. Don’t go grocery shopping on an empty stomach! Nutrition is a basic human need that drives us to seek, secure, and consume. Research conducted by the University of Minnesota found that hungrier participants who went shopping spent 64% more money on both food and non-food items than those who weren’t as hungry.1 So fix yourself a healthy snack and let’s get going.
2. Experiencing limited range of motion (ROM)? Load up on an anti-inflammatory and antioxidant supply and avoid sugar and processed foods – particularly those with trans fats or partially hydrogenated oils. Inflammatory foods lead to stiffness in joint mobility, leading to increased discomfort in day-to-day living. To alleviate immobility, add these nutrients to your diet:
✔️Omega-3’s: fish, nuts, and cold-pressed oils are a great way to get your daily adequate intake (AI) of 1.1 – 1.6 grams per day.2 Not only are they rich in healthy fats, these foods will help lubricate your joints, making it easier to exercise, stretch, and move around in general.
When buying fish, look for the 3 S’s: salmon, sardines, and seabass
When going nuts, walnuts take the lead. Opt for raw walnuts or butternuts instead of salted or sugar-coated alternatives
When choosing oils, go cold and virgin. Virgin olive, coconut, and flaxseed oils are your best bet
✔️Leafy greens: whether your crazy for kale or not, there’s a reason why it’s trending. 100 grams of raw kale contains ≈ 100 calories (209 kJ), 3.3 grams of protein, and an impressive amount of vitamin A, C, and K.4 Other good, green sources of these are spinach, swiss chard, and collard.
✔️Herbs, spices, and teas: If you’re looking to get limber and ease digestion, zest up your cooking or baking by incorporating green tea, turmeric, and ginger. This trio is famous for their inflammatory, antioxidant, and polyphenol characteristics.
Happy grocery shopping!
1. “An Empty Stomach Can Lead to an Empty Wallet.” University Relations, 17 Feb. 2015, twin-cities.umn.edu/empty-stomach-can-lead-empty-wallet.
2. “Office of Dietary Supplements – Omega-3 Fatty Acids.” Nih.Gov, 2017, ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional.
3. Narula, Hardeep. “Why Black Coffee with Coconut Oil Is an INSANE Pre Workout Drink!” Fitness HN, 30 May 2019, www.fitnesshn.com/black-coffee-with-coconut-oil-preworkout/.
4. “Kale, Raw Nutrition Facts & Calories.” Self.Com, 2019, nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2.