Top Ways to Get the Most Out of Your Diet and Exercise


Eating well and exercising regularly are key parts of a healthy lifestyle. Rather than thinking of these two endeavors independently, it’s important to understand the connection between eating and exercising in order to maximize your workouts and feel your best.

Registered Dietician and Nutritionist Dalina Soto shares tips on how to prioritize your well-being, with an emphasis on maintaining a well-balanced diet with plenty of water and healthy foods that support your fitness routine. ‘practice :

Stay well hydrated

Proper hydration fuels the body and mind while reducing hunger pangs. Hydration is especially important when you exercise because the more you move, the more water your body needs to replenish itself.

A smart first step is to keep a reservoir of water nearby all day as a reminder to sip regularly. When you train, bring a source of hydration with you. Although sports drinks provide hydration, they are also usually high in sugar, so it’s best to stick with regular H20.

Eat a healthy breakfast

Many people like to train in the morning, but before moving your body, it is important to eat breakfast first. Set your alarm so you can eat an hour or more before working out. This helps ensure that you have energy for your workout and enough time to digest food to avoid stomach upset.

Some ideas for a quick and healthy breakfast include whole grains, fruit, yogurt, and eggs. When choosing eggs, consider Eggland’s Best Eggs, as they contain double the vitamin B12 of regular eggs to fuel your workout with an energy boost. They also contain six times the vitamin D and more than double the omega-3s, which aid muscle recovery and help build strong bones.

Do not overuse food or water

Food and water can help you feel better during a workout, but if you eat or drink too much before working out, you may feel sluggish or get indigestion. This can negatively impact your exercise.

Good guidelines for eating before training include larger meals three or four hours before and smaller meals at least one hour before. Light snacks may be okay just before a workout, but pay attention to how your body feels because everyone is unique.

Post-workout snack

Eating after your workout is essential to help your body recover and your muscles heal. Nutrient-dense snacks are a smart choice, such as a protein smoothie, nut butter on whole-grain crackers, or pretzels with hummus.

Another satisfying option that combines lots of nutritious foods is Deviled Egg Boats that can be made ahead and enjoyed all week long. The Crispy BLT Deviled Egg Boats below are packed with protein and vitamins, making them the perfect pre- or post-workout snack to keep your body energized before and aid recovery after.

Crispy BLT Deviled Egg Boats

Preparation time: 20 minutes; Cooking time: 5 minutes; Makes 12 servings


Crispy Garlic Breadcrumbs:

4 teaspoons extra virgin olive oil, divided use

1 clove of garlic crushed with a fork

1/8 tsp sea salt

1/4 cup panko breadcrumbs

Egg filling:

8 Eggland’s Best Hard-Cooked Eggs or Eggland’s Best Hard-Cooked Eggs, divided

2 tablespoons very soft butter, used in portions

2 1/2 tablespoons mayonnaise

1/2 teaspoon yellow mustard

1/2 teaspoon Worcestershire sauce

1/4 tsp sea salt

1/8 teaspoon freshly cracked pepper

1 1/2 tablespoons finely chopped sun-dried tomatoes (not preserved in oil)

1 tablespoon chopped pickled jalapeños (regular or tame, or chopped dill pickles if preferred)

1 teaspoon of white vinegar

12 inner romaine heart leaves

1/2 cup crumbled crispy bacon

2 tablespoons chopped fresh chives


Heat 2 teaspoons of olive oil until simmering in a large nonstick skillet over medium heat. Remove from heat and stir in garlic and salt; let stand 10 minutes. Return the pan to medium heat and add the breadcrumbs, folding until well coated. Grill until golden brown, stirring and watching to avoid burning; it will take about 3 minutes. Scrape crumbs onto large plate to cool; wipe out skillet, set aside for later use.

Cut 6 Eggland’s Best Hard-Cooked Eggs in half lengthwise and remove the yolks to a large plate. Mash the yolks with a fork until very smooth and scrape into a medium bowl. Stir in 1 tablespoon of butter, mayonnaise, mustard, Worcestershire, salt, pepper, tomatoes and jalapenos, mixing thoroughly. Fill the cavities with the egg whites and smooth the top with a butter knife to get even coverage of the filling over the entire flat surface (there will be extra filling; set aside.) On the same plate as the yolks have been mashed, coarsely chop and finely mash the remaining 2 hard-cooked Eggland’s Best Eggs. Stir in the reserved excess filling, add the vinegar and the rest of the butter and set aside the mixture.

Place the flat sides of Eggland’s Best Deviled Eggs over the Crispy Garlic Crumbs, coat well and leave on a plate until all are coated (do not coat the rounded sides.) Return large skillet to medium heat and brush the remaining 2 teaspoons of olive oil onto the low pan. When hot, place all the eggs in the skillet, crumbled side down, and fry until golden brown, about 2 minutes. Remove the saucepan from the heat.

Trim the ends of the romaine leaves to make “boats” 5 inches long. Pour and spread the remaining filling mixture over the bottom lengths of the romaine boats and arrange on a serving platter. Sprinkle crumbled bacon over filling and top with an Eggland’s Best Crispy Egg; sprinkle with chives.

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