Run. Walk. Eat. E-Book

Carissa Galloway

• Herausgeber: Meyer & Meyer Sport
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2023

Seitenzahl: 183

Beschreibung

Good nutrition is an important facet of good health, and good nutrition is even more important for runners. Whether running a 5-minute mile or a 15-minute mile, your body needs the right fuel for performance, recovery, and overall health. In Run. Walk. Eat., you have the best nutritional guidelines for eating for training and performance. Olympian and running coach Jeff Galloway and Registered Dietitian Nutritionist Carissa Galloway break down nutrition to provide you with simple changes that not only improve performance, but also lead to improved lifelong eating habits. They offer a nutritional education that puts you, the runner, in charge of your food choices so you can train harder, perform better, and recover faster. Those runners with additional weight-loss goals are also given weight-loss strategies. To help you improve your nutrition and performance, the authors have included meal plans, shopping lists, 21 recipes, and 8 videos accessed through QR codes that further explain nutrition and recipe prep. This nutrition guide is meant to accompany Jeff Galloway's proven Run Walk Run® Method and can be incorporated into any run-walk-run training program – making it a must-have for all runners seeking to run-walk-eat right!

Leseprobe

CARISSA GALLOWAY RDN • JEFF GALLOWAY

RUN. WALK. EAT.

A Practical Nutrition Guide to Help Runners and Walkers Improve Their Performance and Maximize Their Health

Meyer & Meyer Sport

British Library of Cataloguing in Publication Data

A catalogue record for this book is available from the British Library

Run. Walk. Eat.

Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2024

9781782555315

All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced–including by photocopy, microfilm or any other means–processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.

© 2024 by Meyer & Meyer Sport (UK) Ltd.

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Member of the World Sport Publishers’ Association (WSPA), www.w-s-p-a.org

Printed by Print Consult GmbH, Munich, Germany

9781782555315

Email: [email protected]

www.thesportspublisher.com

CONTENTS

Introduction—Carissa Galloway

Introduction—Jeff Galloway

CHAPTER 1NUTRITION BASICS

Macronutrients

Carbohydrates

Natural vs Added Sugar

Protein

Fats

Fiber

Micronutrients

What’s the Best Diet?

CHAPTER 2BEFORE CHOOSING YOUR FOOD, CHOOSE THE BEST BRAIN TO MANAGE HUNGER, CRAVINGS, ENERGY, FATIGUE, AND FAT

Serious Runners Also Benefit

Who’s in Charge: Conscious Brain or Subconscious Reflex Brain?

Use Your CB and Gain Control Over Eating

How SB Circuits Work

Tools That Give You Control Over Nutrition

CHAPTER 3NUTRITION AND RUNNING (OR TRAINING)

Nutrition for Training

How Do You Get the Energy for Exercise?

What About Carb Loading?

Protein and Endurance Exercise

Pre-Workout Meal Ideas

Post-Workout Meal Ideas

Post-Workout Snack Ideas

Post-Workout Meal Ideas

Final Thoughts on Sports Nutrition

Practical Eating Issues—What, When, and How Much to Eat

CHAPTER 4NUTRITION MYTHS AND FAQS

Marathon Training and Weight Gain

Commonly Asked Nutrition Questions

CHAPTER 5FOODS YOU’RE NOT EATING ENOUGH OF AND WHY

Foods You Should Eat More Often

Foods for Immunity

Foods That Improve Mood

Potassium-Filled Foods to Lower Blood Pressure

Fiber

CHAPTER 6WEIGHT LOSS AND EXERCISE

Weight Loss and Exercise

Blueprint for Weight-Loss Success

Healthy Swaps

Weight-Loss Plateau

Sleep and Weight Loss

CHAPTER 7MEAL PLANS AND MEAL PREP

Sample Meal Plans

The Pick Three Plan

Meal Prep

Dietitian-Approved Convenience Foods

CHAPTER 8MEAL PLANS FOR POPULAR DIETS

Mediterranean Diet

The DASH Diet

The Flexitarian Diet

Jeff’s Nutrition on an Average Day

Carissa’s Nutrition on an Average Day

CHAPTER 9CARISSA’S RECIPES

Make-Ahead Breakfasts

Super Smoothies

Fish Is Your Friend

Dinners That Make Great Leftovers

Slow Cooker Creations

Very Easy Vegetarian

Family Favorite Recipes

A Note From Carissa

INTRODUCTION

In order to understand the thought process behind Run. Walk. Eat., we have to go back quite a few years, before I was a dietitian, before I was a marathoner, to 2005, when I was standing on the stage for the first time at the Walt Disney World Marathon. I googled “marathon distance” the night before the race to make sure I was understanding correctly. People were going to voluntarily wake up early in the morning to run farther than I preferred to drive. This would take hours. I was confused. This seemed like a feat reserved for the most elite athletes in the world. I didn’t know what to expect. Watching my first marathon finish line changed my opinion. I saw so many victories from so many types of athletes. I got it. I wanted to run a marathon! But running the whole time seemed exhausting . . . and scary.

Luckily, I found Jeff Galloway and his run-walk-run method seemed something I could do. First you run. Then you walk. The walk breaks allowed my brain and body a moment to “breathe,” to ease my fatigue both physically and mentally, and to keep going. In 2006 I finished my first marathon, and, in 2013, I finished another marathon of sorts and was a fully credentialed and licensed registered dietitian. As my studies and practical experience in dietetics grew, I saw parallels in nutrition strategies that worked and Jeff Galloway’s run-walk-run strategy. Much as endlessly running seems daunting to me, for some, being expected to eat a “perfect” diet always seems equally impossible. I wondered if the “walk” break could be incorporated into the diet. The allowance of a “treat” or a small indulgence amid an otherwise nutritionally sound diet. That is where my concept for this book starts. I want to educate you on the building blocks of a balanced diet. One that not only supports weight maintenance but also includes foods that keep our bodies healthy and able to maintain our desired active lifestyle. Once you understand those concepts and have gained that education, then when you need to, you can take a “walk break” and enjoy a favorite food without the mental or physical consequences because you can use your mental tools to continue eating your well-balanced diet the rest of the time.

Run. Walk. Eat. is an education-based approach that allows you to understand food and all the good things it does for your body and your energy. You will learn the key macronutrients, micronutrients, and the portions that your body needs. You’ll know the “why,” and then you can learn to make better food choices a habit and not something you force yourself into. Just as I learned to enjoy long runs, you will learn to enjoy mastering your food choices and feeling better as a result of them!

Yours in good health,

Carissa Galloway

INTRODUCTION

Life Or Death—Your Diet Can Be the Difference

I had run a gentle 60-minute workout the day before and was starting the day on a rowing machine for cross training. It was a routine workout at normal exertion with no increase in huffing and puffing.

But when I stood up from the low rower seat, I was so dizzy that I had to hold on to a nearby chair—for several minutes. As I started to move toward the couch, I suddenly felt nauseous. This was a new and unsettling experience compounded by sudden extreme fatigue.

When my wife Barb returned from playing tennis an hour later, she found me on the bed, instantly knew something was wrong, and called the doctor. A series of tests ruled out most of the possible suspects, and Dr. John Marshall referred me to a cardiologist.

Because of my fitness level, even at the age of 75 and no family history of heart disease, the doctors assumed, as I did, that my heart was fine. But an echocardiogram and blood work told a different story. My right artery supplying the heart was totally blocked.

Three hours later, with five new stents, I was feeling OK. Six days later my heart failed—fortunately, a great team at the cardiac wing of Piedmont Atlanta Hospital brought me back to life.

I had averaged over an hour a day of quality exercise for over 60 years. For the previous 10 years, I had run a marathon about every month—with no issues. With no family history of heart disease and a diet very low in saturated fat, I asked the question posed by many healthy heart attack survivors: why did this happen to me?

Fortunately, my heart stoppage did not damage my brain, so I went into “investigation mode.” With the help of a friend, Dave Goddard, a career journalist and investigative reporter, I found a significant cause.

During my deployment as a US Naval officer, I was stationed on a ship for 18 months that operated in coastal waters off Vietnam, where Agent Orange—a chemical herbicide and defoliant—was heavily used. Our drinking water came from the intake of sea water that was treated to remove the salt—but without any treatment or filter for this toxic carcinogen. We were drinking the chemicals and United States Department of Veterans Affairs had identified Agent Orange as a cause of heart attacks later in life.

Dr. Kohl, who conducted my stent operation brilliantly, verified that my blockage was decades old and would have normally triggered a heart attack around age 50. He said that if I had not been running for those years, I would not be alive.

Yes—regular aerobic endurance exercise has been shown to reduce heart attacks and prolong life. But I know over a dozen distance runners who died of a heart attack—and had been running more miles than I logged during the 10-year period prior to the attack—but who had unhealthy diets.

Diet Is Important!

Damaged artery walls, like mine, attract plaque that attracts cholesterol and the buildup of the products of an unhealthy diet—particularly saturated fat. This blocks the arteries.

Since our marriage in 1976, Barb had cleaned up my nutrition life. For over four decades, she has provided me with mostly plant-based nutrition that included fish and chicken breast several times a month. She was saving my life before she realized that I was at risk.

In this book, Carissa not only gives you the nutrition information you need for fitness performance—but for long-term health as well. She also organizes the material for efficient access. Her explanation of the concepts is easy to understand, and the menu items offered can be acquired from a supermarket. This is truly a guidebook for your nutritional future.

It is our wish that you not just “live until you’re 100,” but that you run and enjoy good food until you reach that century mark.

You can do it!

Jeff Galloway

CHAPTER 1

NUTRITION BASICS

You can’t make better food choices if you don’t understand what food is a better choice!

Carissa Galloway, RDN

How many decisions do think you make about food each day? Most people estimate about 15 when the real number is closer to 200. 200! You make 200 decisions about food each day and most of them are unconscious. Consider your morning cup of coffee—what flavor of coffee? Hot or cold? Cream or sugar? More sugar? Do I want a muffin? A second cup of coffee?

There’s absolutely nothing wrong with making 200 food choices a day, however, without nutrition education you’re not equipped to make the best food choices you can.

Why do these food choices matter? Good nutrition plays a role in reducing your risk of four of the top 10 leading causes of death in the US, including heart disease, cancer, stroke, and diabetes. Also if you’ve chosen this book, then you likely strive to lead an active lifestyle, and good nutrition will give you the energy to meet your goals and maintain an active lifestyle with all the mental and physical benefits that go along with it.

My goal for YOU is that you’re informed about what to eat and what is good for your body. That’s why we’re starting with nutrition basics, which will help you build a better plate.

MACRONUTRIENTS

A macronutrient is a nutrient that your body needs in a large quantity to maintain the body’s structure and systems. When we say “macronutrients,” we are typically referring to carbohydrates, protein and fat, the nutrients we use in the largest amounts.

CARBOHYDRATES

Let’s start with carbohydrates. Carbohydrates are often vilified and the first thing cut out of diets; however, carbohydrates are your body’s main and preferred fuel source. According to the Dietary Guidelines for Americans (www.dietaryguidelines.gov), carbohydrates should make up 45 to 65 percent of your total daily calories. In a 2,000-calorie diet, that is roughly 900 to 1,300 calories per day from carbs. These carbohydrates are important because they give your body glucose, which then gives your body the energy to function. Glucose + energy. Your brain and blood cells rely on glucose to function, so this is a nutrient we want to build our diet around to support an active lifestyle. To further this point, the brain’s only fuel is blood glucose, and if the brain doesn’t get an adequate supply, it will start shutting down energy to areas that help you exercise . . . and think.

WHAT FOODS ARE CARBOHYDRATES

Carbohydrates come mainly from plant sources and include foods like:

•Grains such as breads, cereals, pasta, oatmeal, rice, crackers

•Fruits

•Beans and legumes

•Dairy products such as milk and yogurt

•Starchy vegetables such as potatoes, peas, and corn

•Sweets such as cake, cookies, candy, pies, and soda

•Juices and sports drinks

•Popcorn

Are there good carbs and bad carbs? I don’t like to label foods as “good” or “bad,” but from the above list, I’m sure you know some foods are more beneficial to your body than others.

When building our diet, we want to focus on the carbohydrates that contain fiber and essential vitamins, such as whole grains and beans. We also want to pick carbohydrates like fruit and vegetables because those carbohydrates are packed with vitamins, minerals, and antioxidants.

Here’s an example of beneficial carbohydrates you can include in a day of eating:

•½ cup of oatmeal cooked in 1 cup of milk with ¼ cup raspberries

•1 apple or pear

•1 whole wheat tortilla

•½ cup of black beans

•4 oz cottage cheese

•1 small sweet potato

•1 cup roasted broccoli.

Reducing added sugar from your diet will have a beneficial impact on your health and waistline, so limit your intake of sweets, sodas, and other high-sugar drinks. Research continues to show the dangers of too much added sugar in our diet, so let this book be your first nudge to take a close look at your diet and remove added sugars.

NATURAL VS ADDED SUGAR

Before we move onto our next macronutrient, it’s important for me to reinforce the benefits of sugar from natural sources and separate them from added sugars. You have likely read a diet book or listened to a colleague on a diet tell you that they don’t eat fruit because it has too much sugar. Does fruit have sugar? YES! Does this fruit sugar benefit you? YES!

The distinction is the difference between naturally occurring sugars and added sugars. Naturally occurring sugars are those found naturally in fruit and dairy foods. Added sugars are, as the name implies, sugars added to processed foods and sweets.

Naturally occurring sugars come in whole foods and are naturally packaged with other beneficial nutrients, such as fiber, vitamins, and minerals. Foods packed with fiber not only do wonders for your cholesterol and digestion but fiber provides bulk that fills you up and makes it challenging to overeat these foods. The fiber also slows down the absorption of the naturally occurring sugar, which is beneficial to your blood sugar.

To further my point, let’s compare an orange with candy orange slices:

One navel orange gives you 65 calories, over 100 percent of your daily value of vitamin C, 12 grams of naturally occurring sugar, and 3.5 grams of fiber.

Six candy orange slices give you 300 calories and 19 teaspoons of added sugar. There are no vitamins or fiber.

Which one do you think supports your overall health and active lifestyle?

If you’re still unclear on added vs natural sugars, then when in doubt, read the label! Sucrose and fructose are the most common added sugars.

Added sugars can be listed on a food label in approximately 56 different varieties or names. Some of the most common include:

•Sugar

•Corn syrup or high fructose corn syrup

•Molasses

•Fructose

•Honey

•Agave syrup

•Brown rice syrup

•Cane sugar

•Corn sweetener

•Dextrose

•Evaporated cane juice

•Maltodextrin

•Xylose

The bottom line is that picking carbohydrates that are beneficial to our body can provide energy, fiber, vitamins, and minerals, and support our healthy goals.

PROTEIN

Let’s look at our next beneficial macronutrient—protein. Without exaggeration, you can say that protein is the main structural and functional material in every cell in your body. Protein powers your muscles that allow you to stand, walk, run, and swim. Protein is necessary for your immune system to fight off infections. Protein allows your hair and nails to grow, and without protein you would not be able to digest the food you eat.

Protein is an essential macronutrient, and most Americans are getting adequate protein. For a 2,000 calorie-a-day diet, your recommended protein intake is between 200 and 700 calories from protein or 50 to 175 grams of protein daily.

Another way to look at it is tied to your body weight. The current RDA for protein is 0.8 grams per kilogram of body weight. Since Americans usually know their body weight in pounds and not ounces, you can use this equation to find a baseline for your protein needs:

•Multiply your weight in pounds by .36.

•For example, a person weighing 175 pounds would need at least 63 grams of protein per day.

Protein is found in many foods including:

•Meat

•Seafood

•Poultry

•Dairy Foods—milk, yogurt, cheese, cottage cheese

•Dried Beans

•Nut butters

•Nuts, seeds, and legumes

•Soy—tofu, tempeh, edamame

•Protein is also found in lower amounts in grains and some vegetables such as peas

Here’s an example of protein in a day of eating that contains 72 grams of protein:

•8 oz milk—8 grams

•2 eggs—12 grams

•1 tablespoon peanut butter—4 grams

•½ cup black beans—7 grams

•4 oz cottage cheese—14 grams

•23 almonds—6 grams

•3 oz salmon—21 grams

ESSENTIAL AMINO ACIDS

Protein is made up of 20 different amino acids. Nine of these are known as essential amino acids, meaning your body can’t make them and you must get them from food. Eating a wide variety of foods is the best approach for meeting your protein needs. Animal proteins are the best source of essential amino acids.

We also call foods that contain all nine essential amino acids “complete protein.” If you are on a vegetarian diet, you can still get all your essential amino acids. Aim to include foods like quinoa, soy/tofu, buckwheat, sprouted bread, chia seeds, spirulina, or rice and beans in your diet as often as possible.

If you are a runner or endurance athlete, you can increase your protein consumption to support your training and recovery needs. However, most research shows that endurance athletes already increase their overall caloric consumption and with this increase comes more protein. It’s worth noting that your body can absorb a maximum of 25 grams of protein in one sitting, so make sure to space out your protein consumption throughout the day.

Finally, we need to address the dangers of eating too much protein. First, a diet that is too high in protein may increase the risk of heart disease, kidney stones, osteoporosis, and some types of cancer. A high protein intake can also replace other beneficial foods in the body. Lastly, too much protein will still be considered extra calories in the body and can be stored as fat.

FATS

Over the past 30 years, the concept of dietary fats has gone through a major transformation. Since the low-fat diets that were popular in the 1980s, we’ve had a nutrition education renaissance to stop our fat phobia. We now view fats as an essential part of our diet that fuels everything from satiety to giving your body energy, protecting your organs, supporting cell growth, and keeping blood pressure and cholesterol in normal levels. Yes, fats are your friend and don’t necessarily make you “fat” or gain weight by eating them. Keep in mind that fats are more calorically dense than carbohydrates or protein. While carbohydrates and protein contain 4 calories per gram, fats have 9 calories per gram. This means that the calorie count can add up quickly, and you need to be more aware of portion size when you include fats in your diet.

The amount of fats you eat per day should account for 20 to 35 percent of your daily caloric intake, which is 44 to 77 grams of fat per day on a 2,000-calorie diet.

Fats can be described as “good” and “bad” depending on their molecular structure and the impact they have on your body. While I don’t like to label anything in your diet as “good” or “bad,” I believe the distinction here is justified.

The good fats are polyunsaturated and monounsaturated fats, and the bad fats, or those we want to limit in our diets, are trans fats and saturated fats.

THE GOOD FATS

Polyunsaturated and monounsaturated fats typically come from plant sources and are liquid at room temperature. The benefit of those unsaturated fats, according to research, is that regular consumption can reduce bad cholesterol levels in the blood, which reduces your risk of heart attack and stroke. These oils also provide vitamin E in the diet, which is an antioxidant that most Americans aren’t getting enough of.

Examples of polyunsaturated and monounsaturated fats include:

•Olive oil

•Canola oil

•Sesame oil

•Avocado

•Nut butters

•Walnuts

•Soy—soybeans and tofu

•Flaxseeds

•Chia seeds

These fats are needed in our diet, and eating them regularly can support heart health. In fact, scientific evidence suggests but does not prove that eating an ounce and a half per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

THE BAD FATS

The fats you want to limit in your diet are saturated and trans fats. These have limited if any benefits to your health and overconsumption will increase your bad cholesterol and risk of heart disease and stroke. Saturated fats are solid at room temperature and come from animal sources, full-fat dairy, eggs, and tropical oils such as coconut and palm oils. The reason most medical experts recommend a reduction in saturated fats is because these fats can increase your cholesterol, which increases your risk of heart disease and strokes.