Nutrition, Recipes, Exercise Tips

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Ethelbert Chambers
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1 Nutrition, Recipes, Exercise Tips Pacific Coast Farmers Market Association Inner Sunset Farmers Market pcfma.com/innersunset facebook.com/innersunsetmarket

2 CALENDAR EVENTS Replenish your body s electrolyes with a farmers market sports drink. Recipe and ingredients at the market. Workout foods: Citrus, Celery, Strawberries Do 150 minutes moderate or 75 minutes vigorous excercise each week. Weekly workout foods: Apples and Almonds Everybody Bikes is coming to the market for free bike check-ups. Come check them out! Weekly workout food: Sweet Potatoes Join chef Mario on a market tour! Find him in his chef s coat. Learn the best of what s in season, get tips and recipes. Weekly workout food: Brussels Sprouts Get ripped with Sunset Gym! Ask them your fitness and workout questions. Weekly workout foods: Fresh Eggs and Fish facebook.com/innersunsetmarket

3 REHYDRATE Replenish your body s electrolytes Make your own sports drink 1 Cup Orange Juice 2 Tbsp. Lemon Juice 3 Tbsp. Honey 3 Cups Water ¼ tsp. Salt Combine and SATISFY your thirst! Produce to Help Achieve Your Body s Balance Citrus Strawberries Celery Vitamins B6, C C B1, B2, B6, C, K Essential Electrolytes Potassium Magnesium, Potassium Calcium, Magnesium, Potassium, Sodium More Recipes - pcfma.com/recipes

4 REBOUND Improve your cardiovascular health Recommended weekly aerobic activity for adults 150 mins. Moderate Activity Example: Brisk Walking OR 75 mins. Vigorous Activity Example: Jogging Pre - Exercise Snack Golden Gate Park Run 5K (3-Mile) Carousel Run Almonds Essential fats and protein Apple Healthy sugars for fuel Brisk Walking Approx 50 mins 320 Calories Running Approx 25 min 650 Calories Slows sugar release to bloodstream Vitamin C & Potassium for muscle recovery Stow Lake Carousel facebook.com/innersunsetmarket

5 RECYCLE Everybody Bikes is doing free bike check-ups everybodybikessf.com Squeaky brakes? Stuck seatpost? Skipping chain? Everybody Bikes is here to help! Cycling Exercise Facts Low-impact on your joints Workout Food Sweet Potatoes Burns approximately 700 calories an hour San Francisco has about 76 miles of bike lanes and paths Around 19 Million bicycles are sold each year in the United States Complex carbohydrate for sustained energy Vitamins A, C, B6 Calcium, Iron, Magnesium, Potassium More Recipes - pcfma.com/recipes

6 REFRESH Join Cookin the Market s chef Mario on a tour facebook.com/cookinthemarket COOKIN THE MARKET Look for Mario in his chef s coat Learn the best of what s in season Get tips and recipes for seasonal produce Post-Workout Brussels Sprouts Salad Vitamins C, K, Calcium and Essential Fats 1 lb. Brussels Sprouts 2 cups Toasted Walnut Halves 1 3 cup Capricious Goat Cheese (or Parmesan) ¼ cup Extra-Virgin Olive Oil Juice of 1 Lemon Kosher Salt Black Pepper Grate cheese. Over a large bowl, shave brussels sprouts into very thin slices on a mandoline, discarding stems. Add walnuts, cheese, olive oil, lemon juice, and black pepper to taste. Depending on the saltiness of the cheese, season lightly with salt to taste. Divide between four plates and enjoy! facebook.com/innersunsetmarket

7 REFLEX Strength train to build healthy muscles and strong bones Exercise using your own body weight Pushup Abdominal Leg Raise Lunge Post-Workout Recovery Biological Value Rating of Common Proteins 100 Whole Eggs 79 Chicken 70 Fish 69 Beef 60 Milk An after workout meal is vital to muscle recovery Spinach Omelette 2 Eggs ½ Cup Chopped Fresh Spinach 2 tsp. Milk 2 tsp. Grated Capricious Goat Cheese (or Parmesan) Freshly ground black pepper In a bowl, combine the eggs and milk. Heat a skillet on medium to low heat, add the spinach and saute until wilted. Pour the egg mixture over the spinach and allow to set around the edges. As the edges set, lift them gently with a spatula and tip the skillet to allow remaining liquid underneath. When the eggs are set, sprinkle the cheese on top and fold the omelet in half. More Recipes - pcfma.com/recipes

Additional Resources Everybody Bikes! everybodybikessf.com 1352 Irving Street San Francisco, CA 94122 Sunset Gym sunset-gym.

com/cookinthemarket PCFMA s own farmers market chef program. Find a schedule, recipes and culinary tips. Livestrong.com livestrong.

8 Additional Resources Everybody Bikes! everybodybikessf.com 1352 Irving Street San Francisco, CA Sunset Gym sunset-gym.com th Ave San Francisco, CA Cookin the Market cookinthemarket.org COOKIN THE MARKET facebook.com/cookinthemarket PCFMA s own farmers market chef program. Find a schedule, recipes and culinary tips. Livestrong.com livestrong.com Nutrition, exercise and health information. Tools for a healthier lifestyle including MyPlate, LOOPS, and MyQuit Coach. NutritionData.com NutritionData.com Online database for comparing foods and searching for nutrition data. pcfma.com FARM (3276)

Sample. Daily Macros. Carbs: 53g - 199g Protein: 77g - 199g Fats: 53g - 88g. Daily Calories. 1588Kcal

Sample. Daily Macros. Carbs: 53g - 199g Protein: 77g - 199g Fats: 53g - 88g. Daily Calories. 1588Kcal To your right you ll find your daily macros, try to stick as close to these as you can. Daily Macros are your daily calories broken down into three main categories. These being Carbs, Protein, Fats. Daily