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| SIMPLE Carbs!!Homemade Apple pie. Although it is with low fat ice cream, the crust will kill y |
There is no cookie cutter diet, Diets are not one size fits all. There are exceptions to almost every rule!. A healthy diet is one that is high in carbohydrates, low in fat, and sufficient but not excessive in protein. That translates to about 60 percent of your calories coming from carbohydrates, 25 percent from fat, and 15 percent from protein. For that small percentage of runners who are insulin resistant this equation has to be modified to less carbs. In that case, a diet of 50 percent carbs, 25 percent fat and 25 percent protein may make more sense.
Many of us are fearful of carbs like vampires are of the sun. We tend to forget this is our PRIMARY source of ENERGY.
It is important to recognize that Carbs are broke down into 2 categories. COMPLEX and SIMPLE.
You want to consume Complex carbs especially for long distance running. The are slow releasing.
These are absorbed slowly into your system and give you a steady energy supply. These are the carbohydrates found in cereal, pasta, vegetables and bread (as a dietary bonus, these foods are also generally high in fiber). These should make up the majority of your diet.
Simple Carbs are the ones we need to avoid. They are full of sugars. I like to remember them because they t are simply way easier to eat! These are the ones that give you that "Sugar High" but then you plummet farther than you started. Refined Sugars are tasty but have no nutritional value so they leave you feeling fatigued and unmotivated.
Deut 8:8 "A land of wheat and barley, of vines and fig trees and pomegranates, a land of olive trees and honey,"
CARBS: Top Carbs for runners: Bananas, Berries, Brown rice, low fat yogurt, oatmeal, w.w.pasta and bread.
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| Artificial free, and no colors or additives. |
Ezekiel 4:9
“And you, take wheat and barley, beans and lentils, millet and emmer, and put them into a single vessel and make your bread from them. During the number of days that you lie on your side, 390 days, you shall eat it. Notice it doesn't mention pop, chips, or candy!!! hmmm!!
Recreational runners, such as those doing the Couch to 5K program, need only about 50 percent of their calories to come from carbs. Excellent sources are fruit and whole-wheat grains, such as wheat pasta or brown rice.
For optimum results eat it in the form of healthy fats and in moderation. Good fats come from vegetables like avocado or olives; nuts, including peanut butter or almonds; and fish oil or salmon.
Protein: Top protein sources for runners: Greek yogurt, LF cottage cheese, LF chocolate milk( great recovery drink)
http://www.jennieo.com/recipes/collection/160-Health-and-DietThere are some great recipes in the above Link!!
The benefits of protein are twofold: not only does it build and repair muscle after intense workouts, it also does the best job at satisfying hunger. It is important to stay lean when choosing your protein such as ground sirloin, ground turkey breast, chicken breast, low fat dairy products and egg whites. When looking at the nutritional guide keep your meat under 7 grams of fat. You are still getting adequate protein WITHOUT the fat!
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| Whole Wheat Banana Bread with Wheat germ and flax seed |
http://www.eatcleandiet.com/the_kitchen_table/story/post.aspx?id=4996
This is a great site for healthy meals.
DRINKS:
Hydration is very important to watching your calories. Stay away from Power drinks such as Powerade and Gatorade as they are high in sugars. Water, water water. Green tea, low fat chocolate milk, Kefir, and juices are good just watch the sugars in them. And don't forget coffee may be a great pick me up but it dehydrates you!
"Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body" 1Corithians 6:19-20
http://www.prayfit.com/This is a awesome website and book. It contains, fitness, motivation, inspiration and nutrition tips!
Anita
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