About Us…

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About Fairfield Wellness and Physical Therapy

Fairfield Wellness and Physical Therapy ( FFWPT ) is located inside the magnificent gym: 360 Fitness – Performance – Sports.

The Healthcare Team includes co-founders:

  • Chiropractor, Dr. Sean McLaughlin, DC
  • Physical Therapist, James Bonardi, MPT

Also available through Fairfield Wellness and Physical Therapy:

  • Acupuncture with Morgan Reade, LAc
  • Hand Therapy with Anthony Goss, OT, CHT
  • Massage Therapy with Nyisha Bryant, LMT
  • Dietician & Nutrition Counseling
  • Pain Management
  • Orthopedic Surgeons Co-Management of Care

Other than a one-stop shop for your health services, the location also includes so much more to embrace your fitness needs, including:

  • Personal Training with a hand selected and extremely knowledgeable group who search hard to customize and fit your needs
  • cardio equipment with the luxury of watching beautiful flat-screen tv’s
  • child care while you workout
  • free weights & dumbbells
  • plate loaded machines
  • resistance cables
  • spin classes
  • fitness classes
  • burst speed training on the 4-lane track
  • batting cages
  • ice hockey on our new state-of-the-art dry skating mat (yes, use your real skates)
  • indoor turf football field
  • full court basketball
  • juice bar
  • and more…

Searching for a one stop shop for your health needs…search no more.


Fairfield Wellness and Physical Therapy

25 Greenbrook Road

Fairfield, NJ 07004

973-403-9911

FFWPT@hotmail.com


HOURS:

Monday: 9am – 7:30pm

Tuesday: 2pm – 7:30pm

Wednesday: 9am – 7:30pm

Thursday: 2pm – 7:30pm

Friday: 9am – 5pm

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FFWPT: The Dirty Dozen: 12 Foods You Should Always Buy Organic

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The Dirty Dozen: 12 Foods You Should Always Buy Organic

The Environmental Working Group released its 2015 report on pesticide residue in fruits and vegetables on Wednesday.

February 25, 2015

Willy Blackmore is TakePart’s Food editor.

When it comes to buying fruit, comparing organic with conventionally grown options can be like apples and oranges—even when all you’re trying to buy is apples.

A pound of apples costs roughly between $1 and $1.50, according to the most recent data from the USDA. If you want to go organic, you’ll pay about $1 more per pound.

You could make a case for the apples being worth more, however, because you’re buying a not insignificant amount of pesticides with that fruit, according to analysis of government data by the Environmental Working Group. In the latest iteration of the Dirty Dozen, released Wednesday, apples once again topped the list of the 12 fruits and vegetables (well, 14, really) that retain the highest amount of pesticides and other toxic agricultural chemicals.

According to the accompanying report, two-thirds of the more than 3,000 produce samples analyzed by the USDA tested positive for pesticide residue. A study published earlier this month by the journal Environmental Health Perspectives found that eating organic reduced people’s exposure to pesticides—but that even sticking to an all-organic diet could still result in some pesticide intake. Chemicals used in agriculture can have severe health effects on agricultural workers, and there are concerns that low-level, long-term exposure could contribute to the development of chronic diseases such as cancer and autism.

So if you’re a budget-conscious shopper—and who isn’t, really?—but aren’t looking for a good deal on some value-added pesticides, that extra dollar per pound for apples is well spent. The same goes for peaches, nectarines, strawberries. and grapes, which round out the top five. And the consumer-friendly guide will show you where to make up for your more expensive organic purchases with the Clean Fifteen, a list of those items that bear the least amount of residue. Avocados, which top the less toxic list, are nearly pesticide-free even when conventionally grown; just 1 percent of the fruit sampled showed remnants of farming chemicals.

“We are saying, eat your fruits and vegetables,” Sonya Lunder, EWG’s senior analyst, said in a statement. “But know which ones have the highest amounts of pesticides so you can opt for the organic versions, if available and affordable, or grab a snack off the Clean Fifteen.”

Dirty Dozen

Apples
Peaches
Nectarines
Strawberries
Grapes
Celery
Spinach
Sweet bell peppers
Cucumbers
Cherry tomatoes
Snap peas (imported)
Potatoes
Hot peppers
Kale and collard greens

Clean Fifteen

Avocados
Sweet corn
Pineapples
Cabbage
Sweet peas (frozen)
Onions
Asparagus
Mangos
Papayas
Kiwi
Eggplant
Grapefruit
Cantaloupe
Cauliflower
Sweet potatoes

FFWPT: Why Dehydration Is Making You Fat And Sick

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Why Dehydration Is Making You Fat And Sick

Digestive, skin, bladder and kidney problems, fatigue and headache are just some of the adverse effects from not drinking enough water. We need it as much as air we breathe in! It’s not a joke.
Did you know that when you start feeling thristy your body is already dehydrated? The best practice is to sip water throughout a day. Have it always handy!

If you’re not a morning person, have two glasses of water right after you wake up. It will boost up your blood pressure to normal levels, and it’s way healthier than having your first coffee on an empty stomach.

Also, don’t think that sweetened juices, soda or tea will hydrate you as well as water does. It’s actually the opposite! Sugar, as well as salt, makes your body waste precious water just to clean it out from your system. And if you love your coffee, make sure to drink one extra glass of water for every cup you have.

And as an added bonus, drinking water speeds up your metabolism and makes you feel more ‘full’. You will eat less once you start drinking more! It’s the safest and healthiest way to loose some weight.

Why Dehydration Is Making You Fat And Sick
Source: Rsvlts via Memolition

– See more at: http://www.thinkinghumanity.com/2014/05/why-dehydration-is-making-you-fat-and-sick.html?m=1#sthash.tlx8QO0v.dpuf

FFWPT: Paleo Diet Linked to Decreased Colorectal Cancer

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Paleo Diet Linked to Decreased Colorectal Cancer

Paleo Diet Linked to Decreased Colorectal Cancer | The Paleo Diet

According to research recently conducted at Emory University in Atlanta, adherence to the Paleo Diet may significantly slash colorectal cancer rates.1 For their study, published online last month in the American Journal of Epidemiology, researchers examined the dietary habits of 2,301 men and women, 30 to 74 years old. Participants were categorized based on how closely their diets resembled the Paleo Diet. Overall, 564 participants developed colorectal adenoma, a benign tumor of the colon or rectum. Scientists classify colorectal adenoma as a precursor to colorectal cancer.2 For women with diets most closely resembling the Paleo Diet, tumor rates fell 29 percent compared to control groups. For men, Paleo Diet benefits were even more pronounced, with tumor rates falling 51 percent.

For those who study and follow the Paleo lifestyle, these results are hardly surprising. As the Paleo Diet becomes increasingly popular, however, it’s also more frequently misrepresented. Just last week, for example, Janet Helm of US News & World Report wrote about Paleo, “I don’t support this restrictive, meat-heavy diet that bans so many nutritious foods, such as dairy, grains and beans.”3 The Paleo Diet, of course, includes healthy animal foods, but disparagingly calling it “meat-heavy,” ignores the fact that it’s very vegetable-heavy. Could the Paleo Diet’s high vegetable level explain its protective effects against colorectal cancer?

Vegetables, of course, contain fiber and Western diets contain far less fiber than those of our Paleolithic ancestors. Whereas mean daily fiber intakes in the US range from 10 to 18 grams, our Paleolithic ancestors consumed upwards of 100 grams daily.4, 5 Some 40 years ago, an Irish surgeon named Denis Burkitt introduced the theory that increased consumption of dietary fiber decreases colorectal cancer risks.6 Burkitt’s theory gained traction and was eventually accepted as common knowledge, but a number of cohort studies and randomized controlled trials in recent decades have strongly challenged his contention.7 Although many prominent institutions, including the Harvard School of Public Health, no longer accept Burkitt’s theory, it may be premature to conclude that fiber consumption and colorectal cancer are unrelated.8

In an article published in the European Journal of Clinical Nutrition, anthropologist Jeff Leach points out that fiber levels in studies challenging Burkitt’s theory, even for participants in the uppermost quintiles, are still far below evolutionary standards.9 We should also acknowledge fiber’s beneficial effects with respect to gut microbiome health. Increased fiber consumption promotes decreased intestinal inflammation, decreased body weight, and decreased obesity-induced chronic inflammation.10 While the causes of colorectal cancer are not entirely known, the Mayo Clinic lists inflammatory intestinal conditions, insulin resistance, obesity, smoking, heavy alcohol consumption, and sedentary lifestyle all as factors that may increase colorectal cancer risks.11

So what does this new research associating the Paleo Diet with decreased colorectal cancer really tell us? Does the Paleo Diet’s vegetable-heavy, and thus fiber-heavy, aspect account for this benefit? We cannot say so definitively. We can say, however, that the Paleo Diet is more than just a diet. It’s a lifestyle that promotes wellness and prevents disease. Most diseases, especially cancer, have multiple roots, the combination of which eventually grows into disease. This recent research is a testament to the holistic nature of the Paleo Diet and Paleo lifestyle, encompassing many informed decisions, which likely collectively protect against colorectal cancer.

Christopher James Clark, B.B.A.

Christopher James Clark, B.B.A. is an award-winning writer, consultant, and chef with specialized knowledge in nutritional science and healing cuisine. He has a Business Administration degree from the University of Michigan and formerly worked as a revenue management analyst for a Fortune 100 company. For the past decade-plus, he has been designing menus, recipes, and food concepts for restaurants and spas, coaching private clients, teaching cooking workshops worldwide, and managing the kitchen for a renowned Greek yoga resort. Clark is the author of the critically acclaimed, award-winning book, Nutritional Grail.

REFERENCES

1 Whalen, K., et al. (2014). Paleolithic and Mediterranean Diet Pattern Scores and Risk of Incident, Sporadic Colorectal Adenomas. American Journal of Epidemiology. Retrieved from http://aje.oxfordjournals.org/content/early/2014/10/17/aje.kwu235.abstract

2 Srivastava, S., et al. (May 2001). Biomarkers for early detection of colon cancer. Clinical Cancer Research, 7(5). Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/11350874

3 Helm, Janet. (November 5, 2014). 8 Positive Outcomes of the Paleo Trend. US News & World Report. Retrieved from https://www.yahoo.com/health/8-positive-outcomes-of-the-paleo-trend-101439975577.html

4 Clemens, R., et al. (July 2012). Filling America’s Fiber Intake Gap: Summary of a Roundtable to Probe Realistic Solutions with a Focus on Grain-Based Foods. Journal of Nutrition, 142(7). Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/22649260

5 Leach, JD. (January 2007). Evolutionary perspective on dietary intake of fibre and colorectal cancer. European Journal of Clinical Nutrition, 61(1). Retrieved from Evolutionary perspective on dietary intake of fibre and colorectal cancer

6 Burkitt, DP. (July 1971). Epidemiology of cancer of the colon and rectum. Cancer, 28(1). Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/5165022

7 Lawlor, DA, and Ness, AR. (2003). Commentary: The rough world of nutritional epidemiology: Does dietary fibre prevent large bowel cancer? International Journal of Epidemiology, 32(2). Retrieved from http://ije.oxfordjournals.org/content/32/2/239.full

8 Nutrition Source, Harvard School of Public Health. Fiber and Colon Cancer: Following the Scientific Trail. Retrieved from http://www.hsph.harvard.edu/nutritionsource/fiber-and-colon-cancer/

9 Ibid, Burkitt

10 Kuo, SM. (January 2013). The Interplay Between Fiber and the Intestinal Microbiome in the Inflammatory Response. Advances in Nutrition, 4(1). Retrieved from http://advances.nutrition.org/content/4/1/16.full

11 Mayo Clinic Staff. (August 2013). Diseases and Conditions: Colon Cancer: Risk Factors. Retrieved from http://www.mayoclinic.org/diseases-conditions/colon-cancer/basics/risk-factors/con-20031877

FFWPT: THERE IS NO MAYBE

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http://www.schwarzenegger.com/fitness/post/there-is-no-maybe

Arnold Schwarzenegger

07/29/2013

There is No Maybe


By Jim Smith

Earlier this year, it was announced that Arnold was accepting

a position at Muscle & Fitness and FLEX magazines as their

new executive editor.  I started considering why Arnold would

take on this new role, especially with his hectic work schedule.  

I didn’t have to think about it long before it came to me; he was

reconnecting with his passion

Fitness and bodybuilding have given Arnold passion, direction,

belief in himself, and strength of body and mind.  Ultimately,

Arnold had a blueprint for his life that was fueled by his early

struggles and early successes.

In fact, Arnold’s successes in life – bodybuilding, movies, and

politics – were all driven by the power of his mind.  He believed

in himself when no one else did.  He did another repetition in the

gym, when the pain caused others to quit.  He took acting and

speech classes when everyone said he couldn’t make it.  He set

goals, hit them, and kept driving forward. 

Where Did the Passion Go?

Deep down, it is passion that drives all of us.  Or at least, it used

to drive us, when things were much simpler.  As a child, our

possibilities seemed endless and there was no limit to our dreams.  

We marveled at every new experience and we gave freely with

our hearts.  We had passion for all things.

We could be and do anything we wanted.

But reality smacked us in the face and kept the pressure on as

we moved into adulthood and all of the responsibilities that come

with it.  Our belief systems changed, subtlety, and without us

knowing it. 

We substituted passion with ‘safe and practical.’  We bought

things and got jobs to pay for them.  We got comfortable in the

daily grind of our 9-5 jobs because it was secure.  We forgot

about that child and their hopes and dreams.  

We grew ‘comfortably numb.’

We became afraid of the unpredictable and found security in

repetition.  We became cynical and angry with those who

seemed happy all the time and chalked it up to their naivety. 

We turned inward and became selfish. 

We began to only think of our needs and wants because satisfying

them gave us temporary relief from our current situation.  

We silenced that child inside of us, too afraid – like Bukowski’s

Bluebird – to show weakness and expose our true selves.

But all is not lost.  There is hope.  There is always hope. 

Real strength can come from being honest with yourself and

stating the truth.  The strength needed to change your life – in an instant.

We can rekindle that passion again; we just have to break the pattern.

Pattern Interrupt

152770612329925745 9oIyTdvV f.jpg

The amazing thing about your life is that you can change it literally

overnight just by changing how you perceive experiences and by

developing a relentless mindset. 

You can wake up and say, “Today I will be different.”  You can decide

that things are going to change and you are going to be the person

you always wanted to be; no matter how many obstacles you have to overcome.

You can say:

Today, I will replace “maybe” with I can, I will.

Today, fear will not drive my actions.

Today, I will listen to others and show kindness to strangers.

Today, I will quit complaining about my job, my car, others’ actions –

and I will focus on myself and what I need to do to make my life better.

Today, I will set goals and work toward them relentlessly.

Situations happen to everyone every day.  Our perception of these

situations determines if they are good or bad, positive or negative,

opportunities or obstacles.

We can reframe any experience that we initially identify as an obstacle

into an opportunity and use this opportunity to keep driving forward.  

Maybe it wasn’t the path you imagined, but you have to keep moving.

Creating a new and positive mindset can change everything.

Champion of Your Life

To illustrate this point, let me tell you a story.

I found an interview where Arnold was reminiscing about doing

seminars all over California at prisons and institutions, talking

about what it takes to become a champion.  When he asked the

attendees what they wanted to do with their life, someone would

inevitably answer, “Someday, maybe I could pursue (insert goal here).”

Arnold’s response? 

There is no maybe.

Arnold continued, “You have to get up and say, ‘I want to be a

champion and I will do whatever it takes.’  You have to create a

goal and go after it.  If you don’t see it and you don’t believe it,

who else will?”

“You have to visualize and that creates the will.” 

In my experience, if you give yourself this ‘out’ by thinking ‘maybe’,

then you’ll never make it.  Trust me, if you think maybe you can

do something, a lot of doors open up to quit when things get hard.

Maybe is not going to cut it when the only time you can work on

your passion is after your 9-5 job is done for the day and you’re

tired as hell.  Yes, for now, if you want to change your life, you are

going to have to continue to work at the job you have while you

work on your passion during your free time.  And when you’ve

built up your passion and eliminated the excess in your life, then

you can move to your passion full time.

I’m not telling you it’s going to be easy, I’m telling you it is going

to be worth it.

Rest assured, when you are absolutely sure of yourself and

where you want to go, you will not let anything stand in your way. 

You can become the champion of your life by living like there

is no tomorrow.

The time is now.

ABOUT THE AUTHOR

Jim is a proud Dad, strength coach, and entrepreneur. 

Co-author of the best selling Athletic Development Training system

and co-founder of the CPPS certification for coaches, Jim has been

recognized as one of the ‘most innovative coaches’ in the fitness

industry.  Jim is regularly featured in Men’s Health, Men’s Fitness,

and Muscle & Fitness.

Website: http://wwww.dieselsc.com

Facebook: http://www.facebook.com/dieselstrength

Twitter: http://www.twitter.com/dieselstrength

FFWPT: THERE IS NO MAYBE

Leave a comment

http://www.schwarzenegger.com/fitness/post/there-is-no-maybe

Arnold Schwarzenegger

07/29/2013

There is No Maybe


By Jim Smith

Earlier this year, it was announced that Arnold was accepting

a position at Muscle & Fitness and FLEX magazines as their

new executive editor.  I started considering why Arnold would

take on this new role, especially with his hectic work schedule.  

I didn’t have to think about it long before it came to me; he was

reconnecting with his passion

Fitness and bodybuilding have given Arnold passion, direction,

belief in himself, and strength of body and mind.  Ultimately,

Arnold had a blueprint for his life that was fueled by his early

struggles and early successes.

In fact, Arnold’s successes in life – bodybuilding, movies, and

politics – were all driven by the power of his mind.  He believed

in himself when no one else did.  He did another repetition in the

gym, when the pain caused others to quit.  He took acting and

speech classes when everyone said he couldn’t make it.  He set

goals, hit them, and kept driving forward. 

Where Did the Passion Go?

Deep down, it is passion that drives all of us.  Or at least, it used

to drive us, when things were much simpler.  As a child, our

possibilities seemed endless and there was no limit to our dreams.  

We marveled at every new experience and we gave freely with

our hearts.  We had passion for all things.

We could be and do anything we wanted.

But reality smacked us in the face and kept the pressure on as

we moved into adulthood and all of the responsibilities that come

with it.  Our belief systems changed, subtlety, and without us

knowing it. 

We substituted passion with ‘safe and practical.’  We bought

things and got jobs to pay for them.  We got comfortable in the

daily grind of our 9-5 jobs because it was secure.  We forgot

about that child and their hopes and dreams.  

We grew ‘comfortably numb.’

We became afraid of the unpredictable and found security in

repetition.  We became cynical and angry with those who

seemed happy all the time and chalked it up to their naivety. 

We turned inward and became selfish. 

We began to only think of our needs and wants because satisfying

them gave us temporary relief from our current situation.  

We silenced that child inside of us, too afraid – like Bukowski’s

Bluebird – to show weakness and expose our true selves.

But all is not lost.  There is hope.  There is always hope. 

Real strength can come from being honest with yourself and

stating the truth.  The strength needed to change your life – in an instant.

We can rekindle that passion again; we just have to break the pattern.

Pattern Interrupt

152770612329925745 9oIyTdvV f.jpg

The amazing thing about your life is that you can change it literally

overnight just by changing how you perceive experiences and by

developing a relentless mindset. 

You can wake up and say, “Today I will be different.”  You can decide

that things are going to change and you are going to be the person

you always wanted to be; no matter how many obstacles you have to overcome.

You can say:

Today, I will replace “maybe” with I can, I will.

Today, fear will not drive my actions.

Today, I will listen to others and show kindness to strangers.

Today, I will quit complaining about my job, my car, others’ actions –

and I will focus on myself and what I need to do to make my life better.

Today, I will set goals and work toward them relentlessly.

Situations happen to everyone every day.  Our perception of these

situations determines if they are good or bad, positive or negative,

opportunities or obstacles.

We can reframe any experience that we initially identify as an obstacle

into an opportunity and use this opportunity to keep driving forward.  

Maybe it wasn’t the path you imagined, but you have to keep moving.

Creating a new and positive mindset can change everything.

Champion of Your Life

To illustrate this point, let me tell you a story.

I found an interview where Arnold was reminiscing about doing

seminars all over California at prisons and institutions, talking

about what it takes to become a champion.  When he asked the

attendees what they wanted to do with their life, someone would

inevitably answer, “Someday, maybe I could pursue (insert goal here).”

Arnold’s response? 

There is no maybe.

Arnold continued, “You have to get up and say, ‘I want to be a

champion and I will do whatever it takes.’  You have to create a

goal and go after it.  If you don’t see it and you don’t believe it,

who else will?”

“You have to visualize and that creates the will.” 

In my experience, if you give yourself this ‘out’ by thinking ‘maybe’,

then you’ll never make it.  Trust me, if you think maybe you can

do something, a lot of doors open up to quit when things get hard.

Maybe is not going to cut it when the only time you can work on

your passion is after your 9-5 job is done for the day and you’re

tired as hell.  Yes, for now, if you want to change your life, you are

going to have to continue to work at the job you have while you

work on your passion during your free time.  And when you’ve

built up your passion and eliminated the excess in your life, then

you can move to your passion full time.

I’m not telling you it’s going to be easy, I’m telling you it is going

to be worth it.

Rest assured, when you are absolutely sure of yourself and

where you want to go, you will not let anything stand in your way. 

You can become the champion of your life by living like there

is no tomorrow.

The time is now.

ABOUT THE AUTHOR

Jim is a proud Dad, strength coach, and entrepreneur. 

Co-author of the best selling Athletic Development Training system

and co-founder of the CPPS certification for coaches, Jim has been

recognized as one of the ‘most innovative coaches’ in the fitness

industry.  Jim is regularly featured in Men’s Health, Men’s Fitness,

and Muscle & Fitness.

Website: http://wwww.dieselsc.com

Facebook: http://www.facebook.com/dieselstrength

Twitter: http://www.twitter.com/dieselstrength

FFWPT: The 14 Best Things to Eat After a Workout..

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1. Eggs

Eggs

Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories

each, eggs pack 6.3 grams of protein and are one of the few foods that naturally contain vitamin D. Also, don’t let

the Rocky movies fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body

to absorb almost twice the amount of protein.

Get 12 easy egg recipes here.

2. Quinoa

Quinoa

For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa

(pronounced “keen-wah”). It also contains far more protein and fiber than brown rice, and requires less time to prepare.

Get 32 fun quinoa recipes here.

3. Orange Juice

Orange Juice

Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C,

you’ll also get significantly more potassium than you would from popular sports drinks, which are generally

intended for use during extended exercise, not after. Potassium is an important electrolyte that helps the body

restore its fluid levels. Orange juice also works well for protein shakes.

Source: pinterest.com

4. Kefir

Kefir

Kefir, a fermented milk drink made from probiotic bacteria, has been growing in popularity, and rightfully so.

Just one cup of kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally in the body.

Dairy proteins are especially helpful for maintaining lean muscle mass and speeding up weight loss. While its

tangy flavor may take some getting used to, it mixes well with fruit, cereal and whey protein.

Get a recipe for a banana-kefir smoothie here.

5. Bananas

Bananas

Bananas are high in the “good” kinds of carbs you need after a workout. These fast-acting carbs will help restore

your body’s levels of glycogen, which helps rebuild damaged muscles. And they provide lots of wonderful potassium.

6. Salmon

Salmon

Not only will you get a large dose of protein, but

the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.

Get this recipe here.

7. Blueberries

Blueberries

These little guys give your body a huge antioxidant boost. In fact,

studies show that blueberries can triple your rate of recovery after intense workouts.

8. Whole-Grain Pita and Hummus

Whole-Grain Pita and Hummus

This is a great meat-free option that’s also very easy to prepare. Made from chickpeas, hummus contains both

protein and carbs, and the slow-release carbs from the pita will keep energy levels up after a tough workout.

Get this recipe for parsley hummus here.

9. Dried Fruit and Nuts

Dried Fruit and Nuts

If you’re crunched for time, a handful or two of this snack delivers a quick protein and carbs fix. Soy nuts are

especially helpful for building muscle; a half cup contains 34 grams of protein.

10. Pineapple

Pineapple

Pineapples contain bromelain, a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling.

They’re also high in vitamin C, a key component in repairing tissue.

11. Sweet Potatoes

Sweet Potatoes

Along with a healthy dose of carbs, sweet potatoes contain a variety of vitamins and nutrients, particularly

vitamins B6, C, D, magnesium, and potassium.

Get a recipe for garlic-and-thyme-roasted sweet potatoes here.

12. Kiwi

Kiwi

Kiwis pack huge amounts of vitamin C and potassium into a tiny serving. They’re also an excellent source of

antioxidants, which help combat muscle soreness. **Don’t throw out the skin; it’s full of even more nutrients.

Source: pinterest.com

13. Water

The 14 Best Things To Eat After A Workout

This one may seem obvious, but failure to hydrate properly is a common exercising mistake. To feel great and

stay energized, you should replace every pound lost during a workout with 2–3 glasses of water.

14. Most Important: Eat SOMETHING

Most Important: Eat SOMETHING

Your body uses a lot of energy during a workout. If you don’t replenish it within an hour or two after finishing,

your muscles won’t properly recover, and all your hard work could go to waste. Even a small fistful of food

within 15 minutes of working out goes a long way.

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