A 2007 study found that a diet rich in monounsaturated fats can help prevent weight gain.
By Leslie Goldman
From the Runner's World April 2009 issue (title linked above)
Dieter's Strategy: Eat low-fat foods.
Runner's Strategy: Eat the right fats.
Though the fat-free craze peaked in the '90s, many dieters still avoid oils, butter, nuts, and other fatty foods. Their logic: If you don't want your body to store fat, then don't eat fat. Many dieters also know that one gram of fat packs nine calories, while protein and carbohydrate both contain just four calories per gram. Dieters can stretch the same number of calories a lot farther if they eat mostly carbs and protein in place of fat.
But the notion that having fat in your diet isn't a bad thing is catching on again. "I think it's a pretty antiquated thought now that we need to eliminate fat to lose weight," says Jonny Bowden, Ph.D., author of The 150 Most Effective Ways to Boost Energy Naturally. In fact, studies have shown that eating moderate amounts of fat can actually help you lose weight. The key is to make sure you're eating the right kinds. Saturated and trans fats are unhealthy because they raise your levels of LDL (so-called "bad cholesterol"). Trans fats may also lower your HDL (or "good cholesterol") levels and increase your risk for heart disease—not to mention weight gain. But unsaturated fats (which include mono- and polyunsaturated) have important benefits. Here's why runners should include these fats in their diet.
1. Keep You Satisfied: Unsaturated fats promote satiety, reduce hunger, and minimally impact blood sugar. That's important because if your blood sugar dips too low, you may experience cravings, brain fog, overeating, and low energy, making it "fiendishly difficult to lose weight," says Bowden.
2. Protect Heart Health: Unlike trans-fats, monounsaturated fats found in vegetable oils (such as olive and canola) and avocados have the added power to help lower LDL and reduce your risk of heart disease.
3. Reduce Injury: Unsaturated fats can help stave off injuries, such as stress fractures. A 2008 study in the Journal of the International Society of Sports Nutrition found that female runners on low-fat diets are at increased risk of injury—and a sidelined runner can't burn as many calories.
4. Decrease Joint Pain: Bowden adds that omega-3 fatty acids—which are a type of polyunsaturated fat found in fish (particularly in salmon), walnuts, and ground flaxseed—possess anti-inflammatory properties that can help soothe knee, back, and joint aches and pains that plague many runners. Translation: You'll hurt less and run more.
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Friday, April 10, 2009
Spring Fling
Toss out old eating habits for new ones to refresh your meals—and your running.
By Liz Applegate Ph.D.
From the April 2009 issue of Runner's World (title linked above)
Change Your Breakfast
Eating the same meal every morning can limit the range of nutrients you get. Try something new, like a whole-grain cereal with complex carbs and protein, such as Kashi GoLean. Scramble eggs and serve on sprouted-wheat bread, which is slightly higher in protein than regular whole wheat.
Drink Something New
Studies show that by changing the flavor of a beverage, you'll be inclined to drink more. If you usually drink green tea, try white—it's higher in catechins that may reduce heart-disease risk. Switch from orange juice to pomegranate-cranberry for antioxidants that reduce inflammation.
Think Fresh
Spring brings lots of seasonal produce, like lettuces (which are high in magnesium, a mineral that helps release stored energy), asparagus (a good source of folate), and artichokes. Fresh veggies give your body much-needed vitamins and phytochemicals that stave off damage from hard runs.
Try a New Tool
Gadgets can help any busy cook save time and add flavor. A tool like the Garlic Zoom, for example, makes it easy to quickly chop fresh garlic—and get more of that vegetable's healthy, cholesterol-lowering compounds. Surlatable.com is one of my favorite sites for kitchen aids.
Stroll the Aisles
Grocery stores get new products daily, so budget 15 extra minutes for your next trip to find healthy options. Check out whole-grain pastas made with added fiber or flaxseed. Look for tasty frozen fruit blends in the freezer aisle. Stock up on convenient 100-calorie packs of healthy snacks, such as nuts and pretzels.
Tend a Garden
Studies show you'll eat more vegetables on a daily basis if you grow your own. Pot a single tomato or herb plant in a container to keep on your patio; turn a small section of your backyard into a vegetable garden; or, if you want to plan a more substantial garden, consider enlisting the help of a neighbor so you can share the tasks of weeding and watering.
By Liz Applegate Ph.D.
From the April 2009 issue of Runner's World (title linked above)
Change Your Breakfast
Eating the same meal every morning can limit the range of nutrients you get. Try something new, like a whole-grain cereal with complex carbs and protein, such as Kashi GoLean. Scramble eggs and serve on sprouted-wheat bread, which is slightly higher in protein than regular whole wheat.
Drink Something New
Studies show that by changing the flavor of a beverage, you'll be inclined to drink more. If you usually drink green tea, try white—it's higher in catechins that may reduce heart-disease risk. Switch from orange juice to pomegranate-cranberry for antioxidants that reduce inflammation.
Think Fresh
Spring brings lots of seasonal produce, like lettuces (which are high in magnesium, a mineral that helps release stored energy), asparagus (a good source of folate), and artichokes. Fresh veggies give your body much-needed vitamins and phytochemicals that stave off damage from hard runs.
Try a New Tool
Gadgets can help any busy cook save time and add flavor. A tool like the Garlic Zoom, for example, makes it easy to quickly chop fresh garlic—and get more of that vegetable's healthy, cholesterol-lowering compounds. Surlatable.com is one of my favorite sites for kitchen aids.
Stroll the Aisles
Grocery stores get new products daily, so budget 15 extra minutes for your next trip to find healthy options. Check out whole-grain pastas made with added fiber or flaxseed. Look for tasty frozen fruit blends in the freezer aisle. Stock up on convenient 100-calorie packs of healthy snacks, such as nuts and pretzels.
Tend a Garden
Studies show you'll eat more vegetables on a daily basis if you grow your own. Pot a single tomato or herb plant in a container to keep on your patio; turn a small section of your backyard into a vegetable garden; or, if you want to plan a more substantial garden, consider enlisting the help of a neighbor so you can share the tasks of weeding and watering.
Custom Order
What, when, and how much should you eat postrun? That depends on the workout.
By Sarah Bowen Shea
This article is from Runner's World (title is linked above) and is longer than what I put in below. I just put in the parts I didn't want to forget!
Postrun: After a 45-minute run, you're short on time.
Eat This: For many runners, this type of workout is the backbone of their training, especially on time-crunched weekdays. For runs less than 60 minutes, don't worry about getting exactly the right ratio of carbs-to-protein postrun; rather, focus on eating foods that contain both. "It's when you run over an hour that the carbs-to-protein ratio becomes more important," says Jamieson-Petonic. Just aim for healthy choices. If you run in the morning, freeze a fruit and yogurt smoothie the night before and take it out to defrost before your run. If you're a noontime runner, pack a hummus and veggie pita sandwich to eat after you get back to your desk. Need a quick dinner after an evening run? Keep your freezer stocked with single, frozen chicken breasts or salmon fillets and pair with fast-cooking brown rice and steamed asparagus.
Postrun: You ran long and hard, and you're tired.
Eat This: When you run longer than an hour, you need to focus on refueling—and fast. "There's a 30-minute window where the body is very receptive to getting carbs back into the muscles," says Shulman. To know your carb needs, divide your weight in half. If you weigh 140 pounds, you need 70 grams (280 calories) of simple carbs within 30 minutes. Try energy bars or sports drinks because they're quickly absorbed. Getting some protein, too, will kick-start muscle repair. Within an hour of that snack, eat a full meal, ideally in a 4:1 carbs-to-protein ratio. According to a 2006 study in Medicine and Science in Sports and Exercise, eating carbs and protein together increases glycogen levels more than eating just carbs. Try a bean burrito or pasta with meat sauce to give your body the nutrients it needs, says Shulman.
By Sarah Bowen Shea
This article is from Runner's World (title is linked above) and is longer than what I put in below. I just put in the parts I didn't want to forget!
Postrun: After a 45-minute run, you're short on time.
Eat This: For many runners, this type of workout is the backbone of their training, especially on time-crunched weekdays. For runs less than 60 minutes, don't worry about getting exactly the right ratio of carbs-to-protein postrun; rather, focus on eating foods that contain both. "It's when you run over an hour that the carbs-to-protein ratio becomes more important," says Jamieson-Petonic. Just aim for healthy choices. If you run in the morning, freeze a fruit and yogurt smoothie the night before and take it out to defrost before your run. If you're a noontime runner, pack a hummus and veggie pita sandwich to eat after you get back to your desk. Need a quick dinner after an evening run? Keep your freezer stocked with single, frozen chicken breasts or salmon fillets and pair with fast-cooking brown rice and steamed asparagus.
Postrun: You ran long and hard, and you're tired.
Eat This: When you run longer than an hour, you need to focus on refueling—and fast. "There's a 30-minute window where the body is very receptive to getting carbs back into the muscles," says Shulman. To know your carb needs, divide your weight in half. If you weigh 140 pounds, you need 70 grams (280 calories) of simple carbs within 30 minutes. Try energy bars or sports drinks because they're quickly absorbed. Getting some protein, too, will kick-start muscle repair. Within an hour of that snack, eat a full meal, ideally in a 4:1 carbs-to-protein ratio. According to a 2006 study in Medicine and Science in Sports and Exercise, eating carbs and protein together increases glycogen levels more than eating just carbs. Try a bean burrito or pasta with meat sauce to give your body the nutrients it needs, says Shulman.
Subscribe to:
Posts (Atom)
