Welcome to the Hurricane Wrestling Nutrition page. Here you will see lots of helpful information on keeping your body properly fueled. A properly fueled body is also well hydrated.
Before you start eating and drinking, it's important to have a plan. Below you will find the "WHB Wrestling Nutrition Plan for Optimal Performance" which consists of 10 healthy habits to follow. Use this as your guide to eating right and staying properly hydrated. The check out the sub tab for the In Your Tank - Nutrition Pinterest Board for some great information on how to accomplish what you read below! This was all put together by Paula Montagna, MS, RD Functional Nutrition. Thank you Paula!
IF YOU WISH TO SEE THE PINTEREST INFORMATION YOU WILL NEED TO REGISTER
"Success is not a random event" - unknown
Before you start eating and drinking, it's important to have a plan. Below you will find the "WHB Wrestling Nutrition Plan for Optimal Performance" which consists of 10 healthy habits to follow. Use this as your guide to eating right and staying properly hydrated. The check out the sub tab for the In Your Tank - Nutrition Pinterest Board for some great information on how to accomplish what you read below! This was all put together by Paula Montagna, MS, RD Functional Nutrition. Thank you Paula!
IF YOU WISH TO SEE THE PINTEREST INFORMATION YOU WILL NEED TO REGISTER
"Success is not a random event" - unknown
Hello Wrestlers!
Time to get back on track with healthy eating! Here are a few ideas to get you started… remember if you are trying to maintain your weight focus on protein, veggies, some of healthy fats: olive oil, butter, avocado, nuts - fats help us feel full! Whole grain carbohydrates to give you energy for work out ( whole grain bread, oatmeal, sweet potato). It’s also time to skip the sugar, processed carbohydrates and junk foods!
Spend sometime prepping or planning early it the week for breakfast and school meals this week!
How about dice up some onions/ scallions, red , yellow and green peppers, broccoli, asparagus and put in freezer so in the morning can grab a handfuls and sauté for 2 minutes to add to scrambled eggs)
wash/ peel and cut into strips some cucumbers, peppers, celery, cherry tomatoes
cook up a few sweet potatoes or small red skinned potatoes
make a mix of walnuts, almonds, sunflower seeds, pecans, dried coconut, a few cran raisins
grill up some chicken breast, salmon, frozen shrimp or beef strips
shop for some whole grain bread ( 4- 5 grams of fiber per slice/ no High Fructose corn syrup) or a low carbohydrate or whole grain wrap 8 inch wrap
HEALTHY BREAKFAST!
POWER LUNCH!
Power Bowl
Grilled chicken, tuna, left over meat from dinner
1 Hard boiled egg
handful of nuts, sunflower seeds
cut up pepper, scallions, broccoli
baby spinach/ romaine lettuce
1-2 tablespoons salsa for dressing or 2 tablespoons olive oil and vinegar
or some avocado and lemon juice (adding some healthy fats makes us feel full)
Packed Sandwich
1 slice whole grain bread / whole grain small wrap
3 oz chicken breast/ left over meat
avocado, tomato. lettuce
POWER SNACK!
Mrs Montagna
Time to get back on track with healthy eating! Here are a few ideas to get you started… remember if you are trying to maintain your weight focus on protein, veggies, some of healthy fats: olive oil, butter, avocado, nuts - fats help us feel full! Whole grain carbohydrates to give you energy for work out ( whole grain bread, oatmeal, sweet potato). It’s also time to skip the sugar, processed carbohydrates and junk foods!
Spend sometime prepping or planning early it the week for breakfast and school meals this week!
How about dice up some onions/ scallions, red , yellow and green peppers, broccoli, asparagus and put in freezer so in the morning can grab a handfuls and sauté for 2 minutes to add to scrambled eggs)
wash/ peel and cut into strips some cucumbers, peppers, celery, cherry tomatoes
cook up a few sweet potatoes or small red skinned potatoes
make a mix of walnuts, almonds, sunflower seeds, pecans, dried coconut, a few cran raisins
grill up some chicken breast, salmon, frozen shrimp or beef strips
shop for some whole grain bread ( 4- 5 grams of fiber per slice/ no High Fructose corn syrup) or a low carbohydrate or whole grain wrap 8 inch wrap
HEALTHY BREAKFAST!
- Steel Cut Oat/Quick Cook Oats add cinnamon, few frozen blueberries add some nuts, peanut/almond butter or some greek yogurt
- 2 hard boiled, fried eggs, scrambled eggs with add some diced onions /tomatoes/ peppers/ spinach)
- green smoothie ( blend together 2 handfuls of baby spinach, 2 tablespoons oatmeal, 1 tablespoon peanut/almond butter, 1/2 banana, 1/2 cup skim or silk unsweetened almond milk , 2-3 ice cubes)
- 1 slice whole grain toast, 1 tablespoon peanut/nut butter, 1/2 slice banana
POWER LUNCH!
Power Bowl
Grilled chicken, tuna, left over meat from dinner
1 Hard boiled egg
handful of nuts, sunflower seeds
cut up pepper, scallions, broccoli
baby spinach/ romaine lettuce
1-2 tablespoons salsa for dressing or 2 tablespoons olive oil and vinegar
or some avocado and lemon juice (adding some healthy fats makes us feel full)
Packed Sandwich
1 slice whole grain bread / whole grain small wrap
3 oz chicken breast/ left over meat
avocado, tomato. lettuce
POWER SNACK!
- medium sweet potato, cinnamon with chopped walnuts, pecans or almonds
- 1/2 cup hummus, cut up veggies
- 150 calorie, 15-20 gram protein bar ( one I like is simply protein bar)
- 1 slice whole grain bread 1 tablespoon peanut butter / sliced banana
Mrs Montagna
