Which foods do you suggest eating after a workout to maximize its effects on your body?

After a workout, I try to focus on replacing glycogen stores by eating within two hours. Proteins and carbs, such as a peanut butter sandwich or a turkey and whole grain bread sandwich, are the focus of my post-workout meal.

What if you’re feeling sluggish? Which foods boost energy?

Fresh fruits, such as blueberries, are high in fiber and slow-releasing energy. Only the freshest seasonal fruit is purchased by our culinary teams from local markets and is served with breakfast, lunch and even for dessert. Nuts that are high in magnesium help convert sugars to energy. And quinoa is a longer-lasting energy source of plant-based superfoods. For a little more flavor, you can add honey, which provides natural muscle fuel.

Is there an exercise or activity people can do before bed to fall asleep easier?

Exercise typically wakes up the body, releases endorphins and gets the adrenalin pumping, so one should avoid exercising intensely before bed. However, breathing exercises can help to relax and calm your mind. For example, once in bed, place one hand resting on the chest and one hand on the lower abdomen. Start by inhaling for one count then exhaling for one count. Increase for two counts on the inhale and exhale, then continue until count five. Find the preferred count that works for you and focus on the movement of your hands as they rise and fall with each breath you take.

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Always consult your physician before making any changes to your diet or exercise program.