March 15, 2018

Week 3: Power of Prevention

Unlock your potential to discover food

In partnership with

GrassRoots Nutrition

Follow GrassRoots Nutrition on Instagram!

It is always critical to first listen to your body.  Below are some tips that can help boost immunity and prevent injury.


  • Fueling with a diet that is high in antioxidants can help:
    • Prevent Muscular Damage
      • Free-radicals activity generated by exercise (normal process) can be helped by fueling with antioxidants.
    • Immunity: Can help to fight off infections.
  • Sources: Fruits & Veggies
    • spinach, broccoli, turnip greens, kale, carrots, bell peppers, asparagus, onions, sweet potatoes citrus fruits, kiwi, strawberries, blueberries, raspberries, red apples, red grapes

Adequate protein & carbohydrates

  • Protein
    • Function: Helps to repair muscle tissue and reduces muscle breakdown after exercise and supports immune function.
    • Sources: tofu, lentils, beans, lean chicken, turkey, fish, beef, eggs
  • Carbohydrates
    • Function: Helps to boost energy by replenishing stored energy, stabilize blood sugar levels and provide immediate energy.
    • Sources: Whole grains, wheat bread and pasta, brown rice, oats, fruits and vegetables


  • Fats:
    • Certain fats help to work as an anti-inflammatory.
  • Sources:
    • Salmons, walnuts, flaxseeds (ground), white fish.


  • Consistent fueling = Improved mental and physical edge.
  • Under fuelling = Decreased edge by 35-40% and increased susceptible to injury, illness and impaired performance.


  • Quality sleep helps improve performance
    • Decision making ability
    • Learning
    • Cognition
    • Immune system
  • Focuses: Set up a good evening routine to help get your relaxed.  Try to reduce or eliminate use of electronic devices closer to bed time.


Categorised in: