I am the Rebel Runner because I have beat death, life and have success in running the non-traditional way- I don't believe you should have pain to gain anything. Matter of fact, my training is strenuous but I like it that way- its my fitness personality.
Now back to you... You started running, you have changed a few eating habits that have been forced by your running habit.
Now...Let's begin your Nutritional Journey in your pantry. What foods do you think are healthy? What Foods are an absolute in the kitchen and what foods do you need to just say Bye-Bye and never Buy again?
The kitchen, a place where many people gather to find comfort or have fear.
- Phonics: I ask many first time folks: Can you pronouce the ingredients in your food. My philosophy is if its peanut butter it should say peanuts as the top ingredient; matter of fact, it should be the only ingredient.
- Just because it says "Fruit" doesn't mean it contains fruit. Is it more than 10g of sugar per serving? Let's say it has 30g and you can't live without it then, divide the "suggested" serving size into 3. But, eventually that sweet tooth needs to be a rarity.
- Protein in the morning: eggs, oatmeal, hot cereal or cold, protein shake (I prefer Muscle Milk or Shaklee Cinch) with my half peanut butter and honey sandwich before a good morning run. Following up with a recovery protein mixture in my bowl of cereal, my favorite Heart to Heart cereal by Kashi
- Must have cereals in the pantry: Kashi Heart to Heart, Steel Cut Oats, Old fashioned quick oats, multigrain hot cereals, cold cereals (watch out for sugar! remember 10g or less) & Granola (watch the fat content! Go for 160 calories and 4 g of fat per cup)
- Multivitamin: you can't eat perfect every day and it helps bridge the gap in your diet
- Yogurt a must have: Greek Yogurt like Chobani or Dannon Nonfat Yogurt. I prefer that fresh fruit 1/4 c added to nonfat yogurt because the fruit in the bottom produces contain preservatives and lots of added unwanted sugars
- The top fruits: apples, bananas, kiwi, oranges, berries: strawberries, blueberries
- The top veggies: spaghetti squash, sweet potatoes, spinach, organic carrots, orange, red, yellow: Bell Pepper, asparagus, artichoke, broccoli
- Meats: free range, grass-fed, happy animals produce better meat
- Carbs: ugh- folks think you should go on a no carb diet! No get at least 50% into your diet. Essential for your cells, brain function, hormones, energy... Carbs: pita bread, pasta, rice
- Fats: olive oil, nuts, seeds
When you put a monounsaturated fat (olive oil) with High Fructose Corn Syrup you get Saturated fats which will clog the arteries.
Beyond the Pantry and into supplementation, not substitution.
You have your protein shake (can contain BCAA- branched chain amino acids), you've added creatine to the mix (it can be consumed at anytime in the workout).
Zinc- synthesis proteins, wards mosquito away, creates muscle boosting hormones, and is a de-stresser nutrient
Magnesium: give the pathway that influences muscle growth, necessary to take with Calcium
C: Not only does it promote strong lung tissue it also is an important de-stress vitamin and fights free-radicals
E: Fights free-radicals, protects DNA, essential for runners who live in the city, live with smokers... Spinach contains 150% per serving. Caution: if you take anti-coagulant drugs, seek your physicians approval first.
D: D3, a natural vitamin D source essential for runners who just hate injuries, broken bones. Deanna Kaster found that out the hard way in the last Olympics where she took a few steps from the start and collapsed with a fractured ankle: Result- her Vitamin D was too low!
B-Complex- contains all the B you need to have an A + workout. Essential for vegetarians. I do not particular believe in the B shots... I hate needles.
Beta Carotene is not A, which in large doses is toxic. Instead beta carotene, found in carrots is essential for harsh environments- the city life, factory workers or smokers
Selenium - best when found Vita C plus Selenium. Essential for your immune systme, may decrease certain cancers, found in your broccoli & fish.
CoQ10 or Ubiquinone is essential for energy, protects the heart, increase the good cholesterol (HDL "happy" lipids), cancer prevention not to mention effective when receiving cancer treatments.
The body will expel unused supplements so just take what the required amount is unless you have a certain situation. With that seek a professionals option- waste not, want not.
Enjoy Life!
Rebel Runner
Memphis, TN
