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Whether you are training for your first marathon or your fiftieth, nutrition is one of the most important components to your plan.
The number one rule for runners at all stages of training is to eat naturally healthy products that balance fat, carbs and protein effectively.
Seeds and nuts are ideal protein rich foods that offer a balance of fiber and energy packed food fit for an athlete. Pastas and grains are certainly not off limits, but they should not be the main focus of each meal. These mistakes tend to keep the runner going on energy blasting foods that do not have the nutritional longevity required for the demands of distance training. Running guru Jeff Galloway offers the basic tips that apply to every runner from newbie to seasoned racer. Once the tissue breaks down, lean protein such as peas, fish or chicken is ideal to start the repair process.
Avoid excess sodium, but some salt is advisable to stave off cramps and other problems associated with nutrient loss during distance training.
No matter what your philosophy, I don’t think anyone can deny that healthy eating includes lots of vegetables and fruit plus minimizing processed foods.  Despite school cafeterias everywhere, we all know that Fruit Loops, pizza, frozen tater tots, and jello pudding are NOT part of a healthy diet. Just to give you an idea of how these meal plans are structured, here is what I strive to eat everyday. Luckily I never developed a coffee or soda habit so these are not expenses for me.  Also, I rarely eat bread or pasta (I’m slightly sensitive to wheat) so I tend to eat more whole grains instead.  My personal challenge is and always will be minimizing desserts and sweet snacks!
My salad dressings don’t include oil – they are usually just straight balsamic vinegar or I use one of Dr. Wherever I didn’t have the exact ingredient for a recipe I either left it out or substituted something else.  Subs and eliminations are listed. So that means for the next 3 weeks I have $128 left in my food budget (an average of $42.66 per week).
Jennifer Houghton is a yoga & fitness teacher, blogger, and green homesteader living in the British Columbia mountains. One of the major tenets of going to a plant-based, predominantly oil free diet is the ability to only prevent heart disease, but to actually reverse the negative.   According to Caldwell Esselstyn, MD, the author of Prevent and Reverse Heart Disease, Dr. So, based on these tests I am practically on the verge of Type 2 Diabetes!!  This woke me up!!  Further, Heart Disease appears only a few steps away as well…   I must get out of the trap! So, I spent some time this past weekend looking at articles related to plant-based diets and reduction of these.  Dr. And, according to research by the Total Health Institute, “a review of previously published studies shows that diet provides the protection.

There are lots of big words in all of these, but the bottom line is that a plant-based diet, coupled with exercise, will reduce blood pressure, reverse heart disease and reverse Type 2 Diabetes!!  And that is my ultimate goal in moving in this direction.  I MUST KICK IT AND ENJOY THE BENEFITS without all of the terrible side effects I could experience from the meds.
Over the last few years I have had some bad discoloration on my shins.  This is chiefly due to poor circulation, which has also led to cellulitis. Both my wife and I believe that the benefits of the plant based diet will reduce this and perhaps even clear up my legs.  Exercise will help as well. Enter your email address to subscribe to this blog and receive notifications of new posts by email. There are hundreds of plans to choose from, but finding the right one for you is key to achieving optimal performance. Many runners make the mistake of letting pastas monopolize their menus while leaving out important nutrients and calorie rich foods that aid in muscle rebuilding, digestion and hydration. Eating small meals frequently throughout the day is the best way to keep your body fueled and burning fat. Pre-workout snacks such as seeds, nuts, berries or whole grains are great to boost energy and keep you full during your workout. When you push your body to the limits of 4-5 hour workouts, you lose salt through your sweat.
While I still cannot stomach the thought of downing a salt packet on the trail (or anywhere for that matter) I do advise new runners to keep pretzels or crackers on hand during a training run that extends longer than 12 miles. Select your race distance below and we'll send you a FREE training plan to get you ready in 16 weeks or less! Fuhrman’s book Eat to Live, I came to understand how important greens are for health.  Another habit I’ve developed is eating a BIG green salad almost daily. I however enjoyed reading your menu since you eat a lot of the same foods we eat like split pea soup and nuts for snacks! Eact time I shop at my local health food store or farmer’s market for organic foods and other healthy ingredients and products, I spend a lot more than I would like to. Esselstyn convincingly argues that a plant-based, oil-free diet can not only prevent and stop the progression of heart disease, but also reverse its effects.
I drink a protein supplement every morning — no dairy, I drink almond milk mixed in with fruit and a protein powder so I get the protein for the day when I start the day up. Zestoretic (lisinopril and hydrochlorothiazide) is a drug made from combining two drugs, lisinopril (an angiotension converting enzyme inhibitor) and hydrochlorothiazide ( a diuretic), to form a drug used to treat hypertension. In addition, nuts (eg, almonds), viscous fibers (eg, fibers from oats and barley), soy proteins, and plant sterols, which may be part of the vegetarian diet, reduce serum lipids.
I have had many bouts of swollen legs and feet as a result.  Fortunately, I am still active, but, each night as I sleep, the swelling goes down and I must get up and go to the bathroom every couple of hours.

This is also ideal for muscle rebuilding, as your body will need protein following a training run or speed workout.
I used to drink a minimum of 2 gallons of water per day during peak training season, especially in warm weather. Required fields are marked *Name * Email * Website Comment Notify me of follow-up comments by email. Since you like split pea soup you might want to try The Prudent Homemakers Rosemary white bean soup, it’ts tasty frugal and whole.
I just made some carob and coconut balls, raw food, that would so cure your sweet tooth, and their is no sugar. Thank you so much for sharing this valuable post with us on the Healthy, Happy, Green and Natural Party Hop! In combination, these plant food components may have a very significant impact on cardiovascular disease, one of the major complications of diabetes. Do not count on water rich foods to do the work for you; drink up and stay hydrated for those long runs.
Less serious side effects include headache or muscle pain, weakness or mild nausea, vomiting, diarrhea, gas, or stomach pain. The most common side effects of Zestoretic are dizziness, headache, cough, fatigue, and dizziness on standing. John McDougall, all claim that a plant-based diet can have immediate impact in the reduction of all of these maladies. Barnard, president and founder of the Physicians Committee for Responsible Medicine and co-author of the report. Furthermore, substituting soy or other vegetable proteins for animal protein may also decrease renal hyperfiltration, proteinuria, and renal acid load and in the long term reduce the risk of developing renal disease in type 2 diabetes.
Serious side effects that may occur with Zestoretic are hypotension (low blood pressure), chest pain, seizures, confusion, shortness of breath, swelling, irregular heartbeats, weakness, severe flu-like symptoms, decreased urination, shock, and gastrointestinal symptoms of nausea, vomiting, cramps.  Once again – Not Interested!! The vegetarian diet, therefore, contains a portfolio of natural products and food forms of benefit for both the carbohydrate and lipid abnormalities in diabetes.

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