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snacks

Energizing Foods For Your Workout

That feeling when you complete a tough workout is great, but we know there are moments when you would rather throw in the towel than finish strong. Eating the right foods to sustain your energy throughout your workout can make a major difference. Keep your momentum going by fueling your body before, during, and after with these great snacks.

Low-fat Chocolate Milk
It is advised to eat protein within 30 minutes of working out to aid in recovery, and depending on your bodyweight, age, and how strenuous your workout is, you may want to up the ante. Low-fat chocolate milk and a banana are great way to nourish your fatigued muscles.

Pretzels
The saltiness of the pretzels will help to replenish electrolytes and minerals that you lose during exercise. For added protein, pair them with Greek yogurt or nut butter.

Beets
The nitrates in beets (which reduce the amount of oxygen needed to perform physical activity) help to increase blood flow to and throughout the muscles, giving you a helpful boost during workouts. Try snacking on these before or during your session.

Sunflower Butter
Packed with protein, fiber, and good fats, sunflower butter is a great way to fuel up for workouts. It also contains more micronutrients than other nut butters. Pair it with an apple, banana, or celery for a light and hearty snack.

Snack Bars
Your body needs quick release carbohydrates to efficiently use nutrients to keep going. A snack bar can deliver that, offering a relatively filling option that is easy to digest. Just remember to read the label carefully and choose wisely.

Banana
Snacks during a workout are usually more necessary for more extensive workouts (60-90 minutes). If you’re doing less than an hour, water should be fine to hydrate and replenish fluid losses. If you must snack, simple carbs, like a banana, are the way to go.

Sports Drinks/Gels
Sports drinks and gels are designed with the athlete in mind. They offer hydration, replenish electrolytes, and provide a small amount of quick energy from sugar.

Caffeine
This can be an easy fix as caffeine helps with focus and energy, but try not to turn it into a habit. A change in your diet throughout the day can be a better way to boost in your energy, brain function, and recovery.

Fruit
Diluted fruit juices (half juice, half water) or squeezable fruit (ex. applesauce, puréed fruit pouches) offer hydration and energy along with the natural nutrients from fruit.

What do you eat before or during workouts to increase your energy? Share your secrets with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

For a delicious meal made from the finest and freshest ingredients, visit the Brick Your Neighborhood Deli in Pomona. We are located on the northeast corner of Arrow Highway and Garey Avenue and open weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm.

Snack On This: Fruits & Vegetables

With the abundance of healthy fruit and vegetables, it only seems natural that we incorporate these delicious gems into our summer diet. To get you started, here are some amazing fruits and vegetables to add to your diet today!

Watercress
With its peppery flavor, this little leafy green makes a great addition to salads. As the most nutrient-dense food, watercress earned the top billing on the “powerhouse” fruits and vegetables list compiled by the Centers For Disease Control and Prevention (CDC). It contains a denser concentration of vitamin C than an orange, and is also a great source of calcium, iron, folate, plus vitamins A, B6, and K. Watercress also contains only 11 calories per 100 grams. In addition, a study found that daily intake of watercress could reduce DNA damage to blood cells significantly (DNA damage to blood cells is considered an important trigger in the development of cancer).

Fava Beans
Part of the legume family, fava beans are popular in the Middle East, Europe, Asia, and South America. Also know as broad beans, fava beans are an excellent source of lean protein, potassium, magnesium, zinc, and vitamins B1, B6, and K. In addition, they are rich in fiber and contain no cholesterol or saturated fats. You can enjoy them raw or cooked, however, the pods must be blanched first.

Watermelon
Who doesn’t love watermelon? Since it is nearly 92% water, it is a great way to stay hydrated on hot summer days. A two-cup serving contains 88 calories and 1g of fiber, plus it is a great source of the antioxidant lycopene, which prevents cell damage.

Swiss Chard
Also a part of the CDC’s “powerhouse” list, lots of nutrients and vitamins are packed into the dark leaves and red, purple, or yellow stalks of Swiss chard. These nutrients include fiber, protein, antioxidants, calcium, and vitamin K. You can enjoy it raw in salads or cooked and sautéed (a cooked cup contains 3.5g of fiber and only 35 calories).

And because of its unique benefits for blood-sugar regulation, Swiss chard can be beneficial to diabetics. The syringic acid within Swiss chard inhibits the activity of alpha-glucosidase (enzyme that breaks down carbohydrates into simple sugars).

Passion Fruit
This South American fruit is a great source of fiber, antioxidants, plus vitamins A and C. One serving will also give you two times as much potassium as a banana.

Radishes
Low in calories with high water content (almost 90%), radishes can be a great summer snack. Also included on the CDC’s list, they are natural diuretics, very filling, and contain vitamin C, fiber, potassium, and folate. Radishes are also natural detoxifiers, which is great for the liver, and have antipruritic properties, which is why they can be used to treat bee stings and insect bites.

Arugula
Arugula is part of the cabbage family and has a mild peppery, spicy flavor. Another member of the CDC list, it contains 4 calories per cup and is a good source of folate, fiber, calcium, and vitamins A, C, and K (14% of daily vitamin K requirements). Arugula also contains lutein, which is an antioxidant that maintains healthy eyes, skin, and heart.

Peaches
With only 68 calories per peach, not only are peaches low in calories but they also provide a great source of fiber. They also contain a variety of vitamins and minerals, which include vitamins C, A, E, and K, plus potassium, magnesium, and calcium. Try grilled peaches for an interestingly delicious treat.

Zucchini
Zucchini is a popular summer squash and a great source of fiber and potassium, with no fat or cholesterol. One cup has only 20 calories plus 35% of your daily recommended vitamin C. Zucchini can be enjoyed raw, grilled, rolled, or diced. Try making “zoodles” for a lighter pasta alternative.

Raspberries
These little red berries are rich in antioxidants, vitamins, and minerals including potassium and vitamin C. One cup of raspberries contains only 64 calories plus 8g of fiber, some of which is soluble in the form of pectin, which helps lower cholesterol. Raspberries may also help fight inflammatory conditions like arthritis.

Which fruits and vegetables do you like to snack on in the summer? Share with us on Facebook, Google+, Twitter, and LinkedIn. Find and follow us on Instagram, Vine, and Pinterest, too!

For a fresh salad or yummy sandwich made to order, visit the Brick Your Neighborhood Deli in Pomona. Try our online ordering system at www.BrickMarketDeli.com to save time and skip the line. You can take your food to go, or enjoy our indoor and patio seating.

Snacks For Better Sleep

If you’re having trouble sleeping, the last thing you might think to do is grab a snack. Aside from weight gain, eating close to bedtime is often discouraged because people believe it will keep you awake, but the right snacks can actually help you sleep better.

Choosing snacks rich in carbohydrates are your best bet. Carbohydrates affect insulin secretion, which can influence a sleep regulatory part of your circadian rhythm. Raising your blood sugar with a snack can raise your insulin levels, which can help tryptophan enter your brain and thus bring on sleep.

While carbs are suggested, carbo-loading is not. A small carbohydrate-protein balanced snack about 200 calories or less should suffice without impacting your weight. Be sure to avoid foods that contain caffeine (ex. chocolate, some decaffeinated teas), as this will have the opposite effect.

Some suggested nightly snacks:

  • A slice of whole wheat toast with a tablespoon of almond butter
  • A piece of fruit with a tablespoon of peanut butter
  • A half cup of rice
  • A half ounce of nuts and ¼ cup of dried fruit
  • A half cup of cereal with milk
  • A few crackers with cheese
  • A half cup of Greek yogurt

Do you have any night time snacks or other practices that help you get a good night’s rest? March 6-12 is Sleep Awareness Week, so share your best tips and tricks with us on Facebook, Google+, Twitter, LinkedIn, and Pinterest. You can also find us on Instagram and Vine.

Fuel up on our yummy sandwiches and fresh salads weekdays from 10:30am-7:30pm and Saturdays from 10:30am-4:30pm. Skip the line and order online at BrickMarketDeli.com.

Source: http://www.huffingtonpost.com/entry/best-bedtime-snacks-for-sleeping_us_56d615fae4b0871f60ed1c4a