Runner's World Essential Guides (9 page)

Almond butter has about the same amount of total fat as peanut butter but almost twice the monounsaturated fat, which helps maintain healthy cholesterol levels. A study in the
Journal of the American College of Nutrition
found that eating almond butter for four weeks reduced harmful LDL and raised HDL. Almond butter also packs more bone-building minerals like magnesium, calcium, and phosphorus, and more vitamin E. Plus, it has a sweeter taste and doesn’t seem as heavy as peanut butter. Look for it in the peanut butter aisle at most supermarkets. Use equal parts almond butter, olive oil, balsamic vinegar, and honey for dressing. Add to shakes or stir-fries.

Boost your folic acid intake by eating leafy greens, citrus, and this stalk from the garden. Some women runners who develop amenorrhea (irregular menstrual cycles) also have poor vascular function. For four weeks, researchers at the Medical College of Wisconsin gave normal cycling and amenorrheic runners a daily dose of folic acid. Vascular function significantly improved in amenorrheic runners, while there was no change in normal women. (NOTE: It is safe to take up to 800 micrograms of folic acid in a daily supplement.)

By going “baked,” you can get the great crunch of a potato chip without all the fat. A 1-ounce serving of baked chips (about 11 chips) has 130 calories, only 1.5 grams of fat, and 2 grams of fiber, while a reduced-fat version packs 140 calories, 7 grams of fat (1 gram of it saturated), and half the fiber. Baked chips fit easily into a performance-oriented diet. Eat them with nutrient-rich salsas or yogurt dips (try a dip with clams for added protein and zinc). But always keep an eye on the portion size (remember, 11 chips is about a 1-ounce serving). If you open a bag and munch mindlessly, you’ll eat way more than a serving or two in no time.

Prized for its buttery flavor, barramundi is an Australian fish now available in the United States. It packs more omega-3 fatty acids than many other whitefish. “The omega-3 fats in fish reduce internal inflammation,” says author Monique Ryan. A 2007 study in
The American Journal of Clinical Nutrition
found that 1.9 grams of fish omega-3s a day reduced body fat and increased HDL, so-called “good cholesterol,” when combined with exercise. Barramundi raised in the United States is free of antibiotics, mercury, and PCBs. It’s also bred sustainably. Stick to American-farmed; some international farms release high rates of pollutants. Dust fillets with salt, pepper, cumin, and paprika. Sauté about two minutes per side. Finish with lemon juice.

Whether you choose strawberries, blueberries, or the more exotic acai and goji, all berries contain antioxidants called anthocyanidins. Studies show these compounds halt oxidative damage that occurs with aging, and may stave off muscle soreness.

This high-protein red meat is lower in saturated fat than beef but packed with many of the same nutrients runners fall short of. Each 3.5-ounce serving contains more than 50 percent of your vitamin B
₁₂
needs and 30 percent of your needs for iron and zinc—all necessary for muscle function and recovery. Grill steaks or use ground bison in burgers, sauces, and burritos.

One cup provides 30 percent of the protein and almost 60 percent of the fiber and folate you need in one day. Black beans also contain antioxidants, and researchers theorize that this fiber-folate-antioxidant trio is why a daily serving of beans appears to lower cholesterol levels and heart-disease risk. Black beans (and other legumes) are low glycemic index (GI) foods, meaning the carbohydrate in them is released slowly into the body. Low GI foods can help control blood sugar levels and may enhance performance because of their steady release of energy. Mash beans with salsa for an instant dip for cut veggies, or spread onto a whole-wheat tortilla for a great recovery meal. Add beans to cooked pasta or rice for extra fiber and protein.

In addition to abundant fiber and antioxidant vitamins, broccoli and its cruciferous cousins contain cancer-fighting substances called indole-3-carbinol. This important biochemical has been shown in animals to alter levels of estrogen in such a way as to potentially reduce the risk of breast cancer. The power of indole-3-carbinol to prevent and slow down growth of breast cancer cells has been demonstrated in numerous studies. Although the results from an analysis of the European Prospective Investigation into Cancer and Nutrition (EPIC) found a “very small” association between higher intake of total fruits and vegetables and a lower overall cancer risk, it still makes sense to adorn salads and sides with broccoli. Another study found that prostate tumors grew more slowly in rats fed tomato and broccoli powders than in rats that ate diets containing just one of the powders or cancer-fighting substances that had been isolated from tomatoes or broccoli.

One of the best buys in the grocery store, a one-cup serving of most canned beans supplies over 25 percent of your DV for protein, almost 60 percent of fiber, and 20 percent of iron, along with a good dose of carbs. Eat them four or five times a week in soups, salads, and as sides.

Tart cherry juice is often blended with sweet fruits. Cherries also contain potassium, calcium, iron, magnesium, vitamins A, C, B
₆
, E, and folic acid. Tart cherries have virtually no fat and no sodium. For the most cherry antioxidants, choose brands without other fruits. Buy “100 percent fruit juice” so there’s no added sweetener.

Along with a sweet dose of carbs, dark chocolate contains antioxidants that reduce your risk for heart disease. Look for the percentage of cocoa on the label. The higher the percentage (aim for 35 percent cocoa), the more antioxidants the chocolate will contain. Avoid Dutch-processed cocoa, used in hot chocolate mixes and ice creams. DP cocoa is treated with alkaline, which destroys antioxidants. Also pass on added oils. High-quality chocolate contains coca butter and milk fat. Added vegetable and hydrogenated oils mean the chocolate won’t taste good and those oils are not so hot for your heart either.

Eggs contain choline, a brain nutrient that aids memory. Choose omega-3 enhanced eggs to increase your intake of healthy fats. One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. You’ll also get about 30 percent of the DV for vitamin K, which is vital for healthy bones. Don’t worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs. Include them in sandwiches, burritos, or wraps as you would meat fillers. You can also add them to casseroles and soups by cracking in one or two during the last minute of cooking.

Figs are like nutritional “jeans.” They go with everything you’ve got in your closet, er, kitchen. You can dress them up or down. They’re available year-round. Eat them baked, steamed, dried or fresh. They are a powerhouse of carbs and fiber. You don’t need to eat many to feel full. Spread a ciabatta roll with honey and ricotta cheese and top with ½ cup of chopped dried figs and sliced strawberries for a breakfast sandwich to go.

Pouches of cooked, frozen grains (like those made by Village Harvest) offer a fast, healthy choice on busy nights. Just microwave the wheat berries or brown or wild rice for a few seconds. They provide fiber and B vitamins to energize your runs.

One tablespoon of this nutty oil supplies your daily need for omega-6 and omega-3 fatty acids—essential for heart health, as well as controlling inflammation that may lead to diseases, such as Alzheimer’s. Heat and light can damage the fat in hemp oil, so store it in a dark container in the fridge and use for dipping, in dressings, or tossed with pasta or steamed veggies.

Kale’s nutritional content would win over even Popeye. Gram for gram, kale contains four times more vitamin C, and one-and-a-half times the amount of immune-boosting vitamin A and vitamin K than spinach. Vitamin K ensures that blood clots properly. But it’s also needed to make a bone protein essential for strong, healthy bones. Kale contains three times more lutein and zeaxanthin, antioxidants deposited in the retina that work together to protect eye health.

It’s like a drinkable yogurt with probiotics—the naturally occurring bacteria and yeast in fermented dairy products. For the lactose intolerant, kefir has lactase, an enzyme which consumes most of the lactose left after the culturing process. Kefir is rich in vitamin B
₁₂
, B
₁
, and vitamin K. Since it’s fermented, it tastes like a tangy, slightly bubbly milkshake. It’s the ultimate smoothie, comes in different flavors, and is available in many supermarkets not just health food stores. HINT: Choose low-fat versions.

Lamb refers to the meat of a sheep younger than one year. And while it’s tough to think of a sweet little fluffy animal on your plate, only four ounces gives you over half of your recommended daily intake of protein. Lamb has vitamin B
₁₂
, essential for red blood cell production and nerve function. Lamb is a good source of zinc, necessary for a balanced immune system. And it contains iron and copper; both minerals participate in healthy red blood cell production.

From white button to the more exotic maitake mushrooms, these fungi supply potassium crucial for body fluid balance. Mushrooms also contain an antioxidant known as L-ergothioneine not found in many foods and known to help fight off free-radical damage. Add to salads, soups, casseroles, or sauté with olive oil as a side dish.

Physically fit study participants drank pomegranate juice or a placebo daily for 15 days, and then completed a strength-training workout. Physiologists at the University of Texas in Austin discovered that those who downed pomegranate juice had less postworkout soreness and weakness than placebo drinkers. Researchers believe that ellagitannin, a phytonutrient found in pomegranates, helps reduce inflammation that causes soreness and weakness. Buy 100 percent pomegranate juice to avoid added sugar. And eat other dark purple and blue fruits, such as blueberries and blackberries—they also contain this important phytonutrient.

Whole-grain quinoa (pronounced “
keen-wa
”) makes most other grains look like nutritional lightweights. This grain has more protein—eight grams per cup cooked—than most other grains. It has hefty amounts of carbs and more magnesium, folate, iron, and fiber (which is especially key for heart health) than brown rice. Quinoa has a pleasant nutty flavor and is very versatile in the kitchen as a side or main dish. But the tiny quinoa kernels cook up in half the time as brown rice. Serve it as a sidekick to barramundi and you have a perfect postrun recovery meal. In bulk bins or the natural and organic foods aisle at your grocery store. Cook quinoa for 15 minutes in a 2-to-1 ratio, water (or broth) to grain. For breakfast, cook it in apple cider, and mix in cinnamon, berries, and walnuts.

If you don’t drink don’t start. But a daily glass of red wine is still an excellent way to fight cancer. The antioxidants in red wine varieties such as malbec and other types such as cabernet, may also prevent cancer and improve longevity. Research shows drinking moderate amounts of alcohol (such as red or white wine) with a meal can help lower your risk of developing heart disease and diabetes.

For six weeks, participants took a fish-oil capsule with EPA and DHA (omega-3s in fish) or a vegetable oil placebo. Scientists at Gettysburg College in Pennsylvania found those who took fish oil lost a pound of fat and gained a pound of muscle; the placebo group put on a pound of fat. EPA and DHA reduce inflammation, which may impact fat storage. To get a good dose of omega-3s, eat this fatty fish, fresh or canned, twice a week. (NOTE: You should take 1,000 milligrams of omega-3-rich fish oil daily if you don’t eat fish.)

A staple in Japan, soba noodles are thicker, flatter, and chewier than pasta but cook the same way. Made from whole-grain buckwheat, soba has just as many carbs as pasta, plus the phytochemical rutin. Studies show rutin may halt the expansion of body-fat cells and lower blood-fat levels, helping protect your heart. Soba noodles tend to have more sodium than pasta, so eat after a sweaty run to replace this electrolyte. Look for soba at Asian markets or the specialty section of supermarkets. Use chewy soba in any dish calling for old-fashioned pasta.