While there isn’t a specific diet runners should eat, there are some great foods they should make sure they have in their diet. The list below is not a complete list, but it does provide 10 foods that runners (actually anyone) should be including in their diet to help provide the vital nutrients needed to sustain their energy levels and provide for proper tissue repair.
1. Almonds—Almonds provide about 50% of the vitamin E, 8% of the calcium, and 19% of the magnesium needed each day. Vitamin E acts as a powerful antioxidant by neutralizing free radicals in the body that cause tissue and cellular damage. Vitamin E contributes to a healthy circulatory system and aids in proper blood clotting and improves wound healing. Magnesium is important for muscle building. Nuts also help fight obesity, heart disease, muscle loss, wrinkles, cancer, and high blood pressure. 2. Oranges—Oranges are a great source of Vitamin C. One large orange contains about 163% of you recommended daily allowance of vitamin C. They’re also a great source of carbs and dietary fiber (a large orange provides 4g of fiber). Vitamin C is needed for maintaining the strength of tendons and ligaments and is also essential for the adrenaline synthesis (a hormone crucial for intense training). Vitamin C also serves as a key immune system nutrient and a potent free-radical fighter.
3. Sweet potatoes—Sweet potatoes are high in complex carbohydrates. They also contain naturally occurring sugars, protein, vitamins A, Vitamin C, iron, and calcium. The Center for Science in the Public Interest even ranked the sweet potato number one in nutrition of all vegetables.
4. Beans—Beans, beans, any kind of beans! Beans such as black beans, pinto, lentils, chickpeas, kidney beans (just to name a few) are rich in carbohydrates and a wealth of other nutrients. For example, a 1/2 cup of black beans contains 25g ofcarbs, 7 grams of protein, and 6 grams of fiber. Continue reading '10 Must Have Foods for Runners'»
Did you know the average American gains 5-12 pounds during the holidays? Don’t fall into that statistic this year! Beat that holiday bulge with these fitness tips.
Put it on paper. Take a few moments to consider your goals and action plan for staying fit during the holidays. Write your plan down.
Don’t sit still. Keep moving and be sure regular exercise is a priority. Staying active during the holidays can still be fun. Check yes on the RSVP to that holiday dance party.
Stay hydrated. And we’re not talking hydration on your favorite soda or alcoholic beverage. Stay hydrated on water. Water not only helps you feel full, but it also keeps your metabolism running.
Saving up for that big holiday meal? Don’t! Skipping meals will slow your metabolism and cause your body to store fat.
As they say, everything in moderation. Don’t be a scrooge this holiday season and avoid sweet treats all together. Treat yourself every now and then. But avoid going back for seconds on the dessert. Eating smaller meals and salad before a big holiday meal can help you stay full and avoid overwhelming cravings for sweets.
Limit your alcohol intake. The average alcoholic beverage has double the calories of other carbohydrates. If you’re looking to pack on the pounds, drinking alcohol is the way to do it. If you plan on drinking, keep the rule of moderation in mind, and opt for that “skinny” margarita when you can.
Rest. Getting enough sleep is one of the first keys to maintaining a healthy lifestyle. During the holidays, this can be even more difficult. Plan your schedule and be sure to allow plenty of time for your body to rest and recover.
One of my favorite healthy food and cooking websites is Johnny Vaccaro’s Running the Kitchen. Johnny’s own words best describe the website’s purpose, “I believe in eating healthy and staying active. My goal is to keep you motivated and perform your best in the kitchen, on your runs and workouts, and in all other aspects of your life.” Johnny’s culinary creations are healthy, innovative, full of good stuff and fun to make.
I contacted Johnny a little while ago to see if he’d “cook-up” something special for the RunnerDude’s Blog. He was awesome and said yes. Johnny asked me what ingredients I’d like for him to use and I suggested something with Quinoa. It’s a great source of protein and it’s really easy to fix, but so few people know about it. I also wanted the dish to be a great pre-run fuel source or post-run refueling source. Johnny came up with a great creation he calls Warm Cinnamon Pecan Quinoa. Check it out below.
This quick-and-easy meal only takes a few minutes to throw together and it’s perfect to eat while training or anytime. It’s rich in carbs, protein, vitamins and other nutrients. Two of these wraps provides 40 grams of protein and only 4 grams of fat for only 487 calories!
Ingredients:
1-12 oz can of premium albacore solid white tuna
1-15 oz can of early June small peas
1-14.5 oz can of DelMonte Petite Cut Diced Tomatoes with Garlic & Olive Oil
6 whole wheat tortillas
Directions:
Open all the canned items and drain off the excess liquid. To decrease the sodium content, place the tomatoes and peas in a colander and rinse with cold water. Place the tuna into a medium-sized mixing bowl and use the end of a large spoon to break the tuna into smaller chunks. Then add the peas and tomatoes to the bowl. Gently stir the mixture as to not smash the peas. Continue reading 'Recipe for Runners: Tuna Wraps'»
I’m always on the lookout for healthy recipes. Something that’s good for my training and that the family will like too. Not always an easy task, but I hit the jackpot with a recipe for Black Bean Lasagna that I stumbled upon in the September 2010 issue of Reader’s Digestwhich they actually got from Taste of Home.
The Reader’s Digest article starts with a really amazing factoid—”You can cut your risk of heart attack by nearly 40% if you eat a 3oz serving of black beans daily.” I doubt most people are going to eat black beans everyday, but it’s enough of an eye-opener to want to add them as frequently as possible.
Actually, in my household, we eat beans (all kinds) rather frequently. Our problem is changing up the menu so we’re not always having the same old beans-n-rice dish. That’s why, this healthy version of a traditional lasagna recipe caught my eye. I made it for the family and it was a hit. Makes 12 servings so there were leftovers which were perfect for reheating for a quick lunch.
There’s more to fitness than just exercise. At Landice, we recognize that being fit is more than running on a treadmill, or working out on an elliptical. We want to provide our consumers with more than state-of-the-art equipment. We want to offer you the opportunity to make health and fitness a lifestyle.
This is our first entry in our “Nutrition and Recipes” section, and what better way to start it off than with a favorite recipe from one of our own contributors, Thad McLaurin, a.k.a. Runner Dude?
Do you have a favorite healthy recipe to share with us? Send it to us in a comment here on our blog, or by posting it to our Facebook Page!
Breakfast of Champions
The other morning I was running late for my long run with my running buddies. I didn’t have time to fix my usual breakfast, so I pulled out a leftover pancake from a batch I had made the previous morning. I folded it over like a taco and ate it cold; no syrup. It was delicious! Of course it did have chocolate chips, but then again, I was running 11 miles. Felt great on my run. Yes, I know. Pancakes aren’t that great for you, but I love them! So, I decided to make it my mission to make a healthier pancake I could eat before a run that my family would enjoy too. To my amazement, I created something that my kids even like.
I tried several different recipes using 100% regular whole wheat flour, but they always seem too heavy. I read about 100% unbleached white whole wheat flour and decided to give it a try. Regular 100% whole wheat flour is made from red wheat that has a coarse texture and a slightly bitter taste. 100% white whole wheat flour is made from an albino variety of wheat that has a smoother texture and a sweeter taste, yet still provides the same health benefits as the regular variety of whole wheat flour. The result is a lighter milder tasting pancake. Just like regular whole wheat flour, white whole wheat flour is not bleached and not bromated. Several companies produce 100% white whole wheat flour, but in my area the King Arthur Flour Company is the brand that I find readily available. Continue reading 'Healthy Pancakes on the Run'»
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While there isn’t a specific diet runners should eat, there are some great foods they should make sure they have in their diet. The list below is not a complete list, but it does provide 10 foods that runners (actually anyone) should be including in their diet to help provide the vital nutrients needed to sustain their energy levels and provide for proper tissue repair.
Did you know the average American gains 5-12 pounds during the holidays? Don’t fall into that statistic this year! Beat that holiday bulge with these fitness tips.
