Next time you are in the grocery store check out these items that every runner should have! Check out the entire article at www.runnersworld.com. The Best Food for Runners by Liz Applegate.
1. Almonds. Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it.
2. Eggs. One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery.
3. Whole-Grain Cereal with Protein. Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. For example, one cup of Kashi GoLean cereal, which is made from seven different whole grains, including triticale, rye, and buckwheat, fills you up with a hefty 10 grams of fiber (that's 40 percent of the DV) and is loaded with heart-healthy phytonutrients.
Thursday, April 28, 2011
Thursday, April 21, 2011
Veggie Scramble
Veggie Scramble
• 1 tablespoon virgin coconut oil
• 2 tablespoons zucchini, finely chopped
• 1 tablespoon onion, minced
• 2 cherry tomatoes, quartered
• 1-2 eggs
• 1 tablespoon milk, cream, or plain almond milk
• Sea salt
• Black pepper
1. In a small pan, melt the coconut oil. Add the zucchini and onions and sauté until tender.
2. Next, add the cherry tomatoes, stir and sauté for 2 minutes.
3. While the vegetables are sautéing, beat the eggs with milk in a small bowl. Add salt and pepper to taste.
4. Pour eggs into the pan and scramble lightly.
Serves 1-2
• 1 tablespoon virgin coconut oil
• 2 tablespoons zucchini, finely chopped
• 1 tablespoon onion, minced
• 2 cherry tomatoes, quartered
• 1-2 eggs
• 1 tablespoon milk, cream, or plain almond milk
• Sea salt
• Black pepper
1. In a small pan, melt the coconut oil. Add the zucchini and onions and sauté until tender.
2. Next, add the cherry tomatoes, stir and sauté for 2 minutes.
3. While the vegetables are sautéing, beat the eggs with milk in a small bowl. Add salt and pepper to taste.
4. Pour eggs into the pan and scramble lightly.
Serves 1-2
Wednesday, April 13, 2011
Phase 1 recipe
Cold Stomper
• 1 grapefruit, peeled and juiced
• 1 carrot, green top removed, ends trimmed, scrubbed and juiced
• 1 inch chunk gingerroot, juiced
• 2 kiwifruit, peeled and cut in half
• Dash of cayenne pepper (optional)
Pour the grapefruit, carrot, and ginger juices into a blender and add kiwifruit. Blend on high speed. Add a dash of cayenne pepper if desired.
• 1 grapefruit, peeled and juiced
• 1 carrot, green top removed, ends trimmed, scrubbed and juiced
• 1 inch chunk gingerroot, juiced
• 2 kiwifruit, peeled and cut in half
• Dash of cayenne pepper (optional)
Pour the grapefruit, carrot, and ginger juices into a blender and add kiwifruit. Blend on high speed. Add a dash of cayenne pepper if desired.
Friday, April 8, 2011
What is stress?
What is stress, and what can cause it?
Life without stimulus would be incredibly dull and boring. Life with too much
stimulus becomes unpleasant and tiring, and may ultimately damage your health
or well-being. Too much stress can seriously interfere with your ability to perform
effectively. The art of stress management is to keep yourself at a level of stimulation that is healthy and enjoyable. Most people realize that aspects of their work and lifestyle can cause stress.
While this is true, it is also important to note that it can be caused by your
environment and by the food and drink you consume. There are several major
sources of stress:
Survival Stress: this may occur in cases where your survival or health is
threatened, where you are put under pressure, or where you experience some
unpleasant or challenging event. Here adrenaline is released in your body and
you experience all the symptoms of your body preparing for 'fight or flight'.
Internally Generated Stress: this can come from anxious worrying about events
beyond your control, from a tense, hurried approach to life, or from relationship
problems caused by your own behavior. It can also come from an 'addiction' to
and enjoyment of stress
Environmental and Job Stress: here your living or working environment causes
the stress. It may come from noise, crowding, pollution, untidiness, dirt or other
distractions. Alternatively stress can come from events at work.
Fatigue and Overwork: here stress builds up over a long period. This can occur
where you try to achieve too much in too little time, or where you are not using
effective time management strategies.
Life without stimulus would be incredibly dull and boring. Life with too much
stimulus becomes unpleasant and tiring, and may ultimately damage your health
or well-being. Too much stress can seriously interfere with your ability to perform
effectively. The art of stress management is to keep yourself at a level of stimulation that is healthy and enjoyable. Most people realize that aspects of their work and lifestyle can cause stress.
While this is true, it is also important to note that it can be caused by your
environment and by the food and drink you consume. There are several major
sources of stress:
Survival Stress: this may occur in cases where your survival or health is
threatened, where you are put under pressure, or where you experience some
unpleasant or challenging event. Here adrenaline is released in your body and
you experience all the symptoms of your body preparing for 'fight or flight'.
Internally Generated Stress: this can come from anxious worrying about events
beyond your control, from a tense, hurried approach to life, or from relationship
problems caused by your own behavior. It can also come from an 'addiction' to
and enjoyment of stress
Environmental and Job Stress: here your living or working environment causes
the stress. It may come from noise, crowding, pollution, untidiness, dirt or other
distractions. Alternatively stress can come from events at work.
Fatigue and Overwork: here stress builds up over a long period. This can occur
where you try to achieve too much in too little time, or where you are not using
effective time management strategies.
Friday, April 1, 2011
Surprising Myths and Truths about Nutrition and Dieting
A Special Report By Dianne Ronnow
Myth: The goal should be to lose weight by dieting.
Truth: The goal should be a lifestyle change to get healthy.
You can have unhealthy weight loss with crash diets. Quick weight loss low calorie diets put the body into a natural starvation mode, and as soon as the diet is over, they body will regain the weight and add some extra fat for the next “famine.” This is the reason why so many people’s weight goes up and down with yo-yo dieting.
Being overweight is a sign of poor health and nutrition, and when you make the commitment to change to a healthier lifestyle and diet, your weight will slowly and naturally move to a healthier place.
Myth: The goal should be to lose weight by dieting.
Truth: The goal should be a lifestyle change to get healthy.
You can have unhealthy weight loss with crash diets. Quick weight loss low calorie diets put the body into a natural starvation mode, and as soon as the diet is over, they body will regain the weight and add some extra fat for the next “famine.” This is the reason why so many people’s weight goes up and down with yo-yo dieting.
Being overweight is a sign of poor health and nutrition, and when you make the commitment to change to a healthier lifestyle and diet, your weight will slowly and naturally move to a healthier place.
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