Tag: diet

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Running is great exercise. A dietitian talks about what runners should eat ― and when ― for optimal nutrition and performance. @HopkinsMedicine

If you run regularly, whether it’s an easy jog around the block to stay fit or an intense training regimen to prepare for a marathon, you need proper nutrition.

Here are some tips to help keep runners well-nourished and ready to win.

Foods for Runners and Joggers

A good diet can boost your physical health and help you meet your fitness goals. Make sure your meals emphasize the following basic components:

  • Fruit and vegetables for vitamins, minerals and antioxidants
  • Lean protein such as fish, poultry, beans, lentils and tofu
  • Healthy fats such as olive oil, avocado and nuts
  • Healthy carbohydrates such as rice, whole grain breads/pastas and oatmeal

Individuals may have different optimal balances, but in general, people who include running or jogging as part of their fitness regimen should get 60% to 70% of their calories from carbohydrates, with lean protein and healthy fats each accounting for 15% to 20% of their remaining calories.

Don’t skimp on carbohydrates

Although low carbohydrate diets are popular go-to’s for people wanting to lose weight, they’re not ideal for distance runners, who thrive on carbohydrates for endurance.

That is why very low carbohydrate diets, such as the ketogenic diet, plus running is not a good idea. Experts do not recommend keto to runners unless they have been told by their doctor that this a medically safe option for them and they are being monitored while in ketosis.

Distance runners need more carbs than people who aren’t training. Undereating carbohydrates can be hard on your body and affect your recovery after your run.

Here’s why: Running uses both glucose in the blood and your stores of glycogen. Glucose is the form of sugar that circulates in the bloodstream, and glycogen is the sugar stored in your liver and muscles that acts as the primary fuel for endurance exercise.

Eating plenty of carbs helps ensure that these energy stores are ready to support your training. When those stores get too low, runners are more likely to run out of energy and “burn out” or “hit a wall” while training.

Running Diet — Vitamins and Minerals

Running changes your body and your nutritional needs. Often when people start a running regimen, they are trying to lose weight or get in shape quickly, and they don’t realize they need to adjust their diet.

Especially in women runners, dietitians report seeing a tendency to overdo the running while not eating enough, and this can have an effect on health if they do not adequately replenish lost vitamins and minerals in their diet.

For women in particular, calcium and vitamin D are essential for bone health to avoid loss of bone mineral density and the risk of stress fractures.

For more vitamin D, include these foods in your meals:

  • Vitamin D-fortified dairy and almond, soy or rice based beverages
  • Eggs
  • Cereal fortified with vitamin D
  • Tuna
  • Salmon

For more calcium, try:

  • Yogurt and cheese
  • Tofu
  • Edamame
  • Almonds
  • Canned fish with bones (such as sardines)

Iron deficiency can affect women and even have an impact on their running performance. Menstruation puts people at higher risk of iron deficiency, and if iron isn’t replenished in the diet, decreases in hemoglobin can occur and bring on anemia. Hemoglobin is what carries oxygen throughout the body, including the muscles, so if there is a deficit, the muscles may feel the effect of insufficient oxygen during exercise.

Iron-rich foods include:

  • Poultry and other meat
  • Legumes, such as peas and beans
  • Dark, leafy green vegetables such as kale
  • Dried fruits and raisins
  • Iron-fortified breads and cereals

Dietitians recommend eating eating iron rich foods in combination with foods high in vitamin C, such as citrus, bell peppers or berries, since vitamin C helps increase the body’s absorption of iron.

What to Eat Before Running ― and When

The best time to eat a full meal is about two to three hours before you hit the road, track or trail. Have a good source of carbs paired with protein, making sure the meal focuses on a healthy carb source.

If it’s been more than three to four hours since you’ve eaten, a carbohydrate-rich snack a half-hour before running can ensure you have adequate glucose available before you head out. Directly before a run, it’s best to stick with easy-to-digest carbohydrates to avoid gastrointestinal [GI] distress such as cramping or diarrhea.

Try these:

  • Bananas
  • Applesauce
  • Crackers, pretzels or cereal
  • White bread
  • Potatoes

Glucose Boosters for Long Distance Runners

If you are training for a marathon or distance event and are going to be out for over an hour, you will want to bring some fuel with you. Energy drinks, gel tubes and other sources of quick blood-glucose boosters are available, but you can also use something as simple as fruit snacks.

Try practicing with these items as you train so you can pick the formulas that are best for you, and you can work on accessing and ingesting them smoothly without breaking stride.

What foods should runners avoid?

Before a run or the night before a big race, Eidel recommends going easy on:

  • Spicy foods or foods overly high in fat, which can cause GI upset
  • Foods that are very high in fiber, which can cause gas and cramping
  • Caffeine ― Although it is tempting to grab a caffeine boost right before a run, runners should remember that for some people, caffeine can stimulate the GI tract, which can result in diarrhea or the need for an emergency bathroom break

Does carb-loading work?

It might. Carb loading is the practice of eating a lot of carbohydrates ― particularly those that are easily absorbed, such as white bread, pasta and rice ― for 24 to 48 hours before a big race or distance run, to shore up your body’s stores of glycogen and lessen the risk of burnout before finishing the event.

Some studies show carb loading is beneficial for people preparing for a race, but it’s important to make sure during that time you’re also allowing your body to rest and giving it time to store what you are ingesting. The number of carbohydrate grams will be differ from person to person, but in general, evidence shows carb loading can be beneficial prior to a distance event.

In contrast, casual runners likely do not need to carb load. Ensuring that their day-to-day diets include extra carbohydrates can be sufficient.

What to Eat After a Run

It’s common for people not to feel hungry after a run, but a snack or light meal of complex carbohydrates and protein within the first hour after running can help replenish glycogen stores and to support recovery and rebuild stressed muscles. For example:

  • Peanut butter and banana
  • Egg on toast
  • Sandwich with deli meat
  • Pasta with meat or plant-based protein
  • Veggie burger on a bun
  • Protein shake or smoothie

Running to Lose Weight

If you’re interested in running as part of a weight loss plan, getting adequate nutrition is a must. Even casual running or jogging burns calories and can be hard on the body. Runners can become undernourished at first because they don’t understand how much energy they’re burning when they run and what they need to properly recover.

Eating enough is also essential to building muscles, which can aid in fat burning ― a plus for people working on achieving or maintaining a healthy weight.

For optimal weight loss, your plan should not rely on running alone but also include strength training and proper nutrition.

Listen to your body

If you run regularly, you should pay attention to the effects of what you eat and when, especially on running performance. Learning what works best for you can take some time and a little trial and error, but it is worth it, since running, jogging and other regular aerobic exercise offers so many health advantages.

Always feel free to consult a dietitian or doctor, and listen to your body if you’re not keeping up with your training goals.

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Chronic Lower-Back Pain. Physical therapy focused on core strengthening is one of the most effective treatments. #depression

“Lower back pain is like death and taxes; everybody gets it at some point,” says out Sean Mackey, MD, PhD, chief of the division of pain medicine at Stanford University School of Medicine. About 9 in 10 of those patients recover fairly quickly, he says, but for the remainder, the pain becomes chronic and life-altering. (Try this 60-second fix for back pain.) “The severity of the original injury and how prone you are to anxiety plays a role in whether your pain will persist,” he says. Physical therapy focused on core strengthening is one of the most effective treatments.

Use a foam roller to roll away your back pain:

https://www.prevention.com/health/a20486144/top-painful-medical-conditions/

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Looking to stabilize your blood sugar, lower your cholesterol, reduce inflammation and feel full longer? Look no further than the delicious apple! @ClevelandClinic

Cleveland Clinic

@ClevelandClinic
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You go to the store to pick up some apples. Seems simple enough — until you’re faced with a dozen different varieties in the produce aisle. You want the healthiest apple, so which one will keep the doctor away?
Dietitian Mira Ilic, RD, LD, reveals the juicy details about this popular fruit.
Big difference in taste, not nutrition
Apples have slightly different nutrients depending on their type and color. For instance, Red Delicious apples have polyphenols that are exclusively found in dark red fruits. Polyphenols are plant compounds that may help prevent cancer, heart disease and other conditions.
But if the thought of biting into a Red Delicious isn’t appealing, don’t worry. Any apple you buy will deliver a punch of health-boosting nutrients.
“The nutritional differences among apple varieties are small,” says Ilic. “But the taste differences are big. Don’t choose an apple based on a small nutrient difference if you don’t like the taste.”
Choose fresh and local apples
Whatever apple variety you pick, make sure it’s fresh. Old apples aren’t as nutritious, don’t taste as good and could be rotten. “Choose a firm apple with no bruises,” says Ilic. “Look for bright color, keeping in mind that some apple varieties are naturally more colorful. Fresh apples usually have a nice aroma, too.”
Whenever possible, go with local apples. The less your apple had to travel, the more nutritious it is when it gets to you. July through October is prime apple season in the U.S. During these months, local apples are easy to find.
When you choose apples in the off-season, check the sticker for its country of origin. If your apple traveled a long distance, it probably lost some of its nutrition in transport. Try to choose apples that come from a nearby country. “We don’t have the option to eat local apples year-round,” Ilic says. “In the off-season, we have to get apples from other parts of the world. No matter where they come from, wash them thoroughly.”
You don’t need any chemicals or tools to wash your apples. Wash your hands first. Then wash your apple with running water. Gently scrub the skin with a cloth or brush.
Are organic apples healthier?
Some organic fruits may be slightly more nutritious than conventionally grown ones. But you don’t need to buy organic apples. They tend to cost more, which can be a downside if you’re sticking to a grocery budget.
“Growers use different growing practices for organic apples and while pesticides are used on conventionally grown apples, some organic growers may actually use pesticides approved for organic farming,” explains Ilic. “The government has guidelines about what pesticides growers can use. Both types are safe and nutritious. Just wash them well if you’re still concerned about pesticide residue or you can peel your apples, but you’ll lose some nutrients and fiber found in the skin.”
Have fun with apple sampling
With so many apple varieties, you’re bound to find one you like. Hold an apple sampling by picking a few different types. Cut them into bite-sized pieces, put them on a plate and label them. Have your family members try the different apples and choose their favorite.
An apple sampling can be a fun way to get kids to eat more apples, too. Kids often like having some control over the types of foods they eat.
All apples are amazing
Whether your favorite is a sour Granny Smith or a sweet Honeycrisp, you can’t go wrong with apples. “All apples are a good source of fiber, including pectin, which may help lower cholesterol,” Ilic says. “They also contain phytochemicals like polyphenols, which are antioxidants linked to multiple health benefits. Some studies have suggested that apples may also help reduce the risk of some cancers.”
Bottom line: An apple a day is a healthy habit, so don’t stress about picking the right one. “Eat the apples you like because they’re all healthy,” Ilic says.

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Why Avocados Are a Healthy — and Delicious — Addition to Your Diet @ClevelandClinic









Cleveland Clinic

@ClevelandClinic

Avocados are jam-packed with nutrients and vitamins and can make a delicious, nutritious addition to your diet.

Millenials may get flak for being the “avocado toast generation,” but honestly, they may be onto something! Avocados are as nutritious as they are delicious, and they’re jam-packed with vitamins and nutrients.

Avocados include vitamins C, E, K1, B6 and folate, plus essential minerals like potassium and copper. They’re low in sugar, loaded with fiber and high in monosaturated fats, aka “good” fats. Oh, and did we mention that they taste great and they’re super versatile?!

Registered dietitian Julia Zumpano, RD, LD, shares a few more good reasons to give these wrinkly green fruits a second look — plus, how to add them to your regular rotation.

Are avocados good for you?

“Avocados are a great addition to a healthy diet,” Zumpano confirms, “and there are hundreds of varieties to choose from, ranging from big to small and wrinkly to smooth.”

What they have in common: A big round pit, creamy green flesh and a whole lot of nutrients crammed into a handy, pear-shaped package.

Just don’t go overboard. Avocados are packed with nutrients, but they’re also packed with calories. A 50-gram portion — about a third of a medium-sized avocado — has about 75 calories. And an entire large avocado can add upward of 400 calories to your daily diet.

Like most things, Zumpano says, moderation is key. “As long as you’re paying attention to portion sizes, avocados are very healthy foods to include in your food repertoire.”

Benefits of avocados

Whether you’re adding a slice to a salad or sandwich or using them as an ingredient in a more complicated recipe, Zumpano says avocados have a lot going for them health-wise.

Here are some of the many nutrients and vitamins packed into just a single avocado:

High in ‘good’ fats

You might’ve heard that avocados are high in fat — and that’s true, but it doesn’t mean you should avoid them! A medium avocado has 22 grams of fat, which includes 15 grams of monounsaturated fats, aka “good” fats.

“Avocados are rich in heart-healthy monounsaturated fats, which help lower your LDL, or ‘bad’ cholesterol,” Zumpano says. “Low LDL levels reduce your risk of heart disease and stroke.”

The American Heart Association says most of the fats you eat should be monounsaturated or polyunsaturated, confirming that avocados fit the bill as part of a healthy diet.

You can even swap avocado in for less-healthy fats in your home cooking. Here are some additional ways you can add this smooth, creamy fruit to your diet.

  • Spread avocado on a sandwich in place of mayonnaise.
  • Instead of dunking veggies into dips made with cheese or sour cream, try guacamole.
  • Forego shredded cheese on your salad and add avocado slices instead.
  • In baking recipes, replace butter or oil with mashed avocado, like in these chocolatey avocado brownie bites.

“If you use avocado to replace other fats, you can enjoy the flavor and nutrients and also cut down on saturated fats,” Zumpano says.

Lots of vitamins

Let’s talk vitamins: In simple terms, avocados have a lot of them! Here are the vitamins that are most abundant in avocados and what they do for your health:

  • Vitamin K1, or phylloquinone, is important for blood clotting, which helps stop wounds from bleeding. It also plays a role in strengthening your bones. For most adults, the daily recommended amount of vitamin K ranges from 90 to120 micrograms. Half an avocado has about 21 mcg.
  • Vitamin C, aka ascorbic acid, helps keep your immune system healthy. It also plays a role in the health of your tissues, blood vessels, bones and more. Depending on your age and sex, you need anywhere from 75 to 120 milligrams of vitamin C per day; half an avocado has about 10 mg.
  • Vitamin E, or alpha-tocopherol, is a powerful antioxidant that prevents cell damage and helps maintain muscle function. Most adults only need 15 mg of vitamin C per day, and half an avocado will give you about 4 mg of it.
  • Vitamin B6, also known as pyridoxine, helps your body convert food into energy. You only need a small amount of vitamin B6 each day (just 1.2 to 2 mg, depending on your age and sex), but half an avocado has about .25 mg, putting you well on your way to that daily goal.
  • Folateis a B vitamin that’s important for normal cell function and tissue growth. It helps your body form red blood cells and DNA, which is especially critical when you’re pregnant (but still important if you’re not). Half an avocado has about 20% of your daily recommended amount.

Low in sugar

Though most fruits are high in natural sugars, avocados rank very low on the sweetness scale. “A whole avocado has under 1.5 grams of sugar, while one medium apple, by comparison, has about 19 grams,” Zumpano points out. (Psst: It’s important to note that not all sugars are created equal! Fruit is still super-healthy.)

High in fiber

Avocados are a good source of fiber, which is a type of carbohydrate that your body can’t break down. You need both soluble and insoluble fiber — and lucky for you, avocados have both.

“Fiber can lower cholesterol and blood sugar, keep you regular and help you feel full and satisfied after a meal,” Zumpano states. Most adults need 25 to 35 grams of fiber per day, depending on your age and sex. Half an avocado provides about 7 grams.

Packed with potassium

Surprise! “Avocados actually contain more potassium than bananas,” Zumpano reveals. Half a large avocado provides about 485 mg of potassium, while a whole banana provides about 420 mg. (Most adults need 2,600 to 3,400 mg per day.)

This essential mineral is beneficial for blood pressure control and heart health. Low blood potassium can increase your blood pressure, raise your risk of kidney stones and even pull calcium out of your bones.

Increases your copper intake

Think past pennies: Copper is actually an essential trace mineral that your body needs in order to function correctly. Most Americans don’t get enough of it in their diets, but half an avocado will get you 20% of your daily recommended amount.

“Copper helps your body metabolize iron, and it plays a role in a healthy immune system and nervous system,” Zumpano explains.

Tips for enjoying avocados

“A perfectly ripe avocado is slightly firm but not rock-hard,” Zumpano says. “If it’s not ripe but you can’t wait to eat it, store it in a paper bag on the counter until it gives a little when you squeeze it.”

A ripe-but-not-too-ripe avocado is a time-limited treasure, so dive right in and get creative with your avocado creations, or embrace the millennial method and enjoy some avocado toast.

But if you need to store it for a couple of days, just be sure to keep it in the fridge — not submerged in water, as some TikTokkers recommend. Some people call it a “food hack,” but it can easily lead to foodborne illness.

“You can even freeze avocado slices if you’re worried you won’t use them in time,” Zumpano suggests. “Then, you can easily throw them into a smoothie.”