Super Foods for Runners - Almonds

Runners should  eat a small handful of almonds at least three to five times per week.  Nuts are an excellent source of Vitamin E.  Almonds in particular pack a punch of Vitamin E, a hard to find antioxidant as there  are so few good food sources of it.  Studies have shown that eating nuts several times per week lowers cholesterol levels, especially the LDL or bad type, which in turn decreases your risk for heart disease.  Additionally, the form of vitamin E found in nuts, called gamma-tocopherol (a form not typically found in supplements), may also help protect against cancer.

Almonds and other nuts are easy to add to your diet.  Sprinkle them in salads or pasta dishes, use as a topping for casseroles, or my personal favorite, add chopped up almonds to a bowl of oatmeal.  You can make your own trail mix, too.  Mix almonds with soy nuts, dried fruit and chocolate bits for an on the go treat.  I also recommend trying almond butter which is lighter and has more health benefits than peanut butter.  Try it spread on whole wheat toast or on a whole grain tortilla topped with raisins and rolled up.  Store nuts in an air-tight container such as a zipper bag in a cool, dry place away from direct sunlight.  Or place them in the freezer.  Almonds will keep between two and four months in a bag and one to two months longer when in the freezer.

Photo Credit: http://www.flickr.com/photos/fooey/3647148411/

August 24th, 2009 by Aspen Streetman | Posted in Uncategorized | Comments (0)

Super Foods For Runners - Eggs

After reviewing my articles to date, I realized I’ve yet to write about what to eat.  Many runners, new and old, have questions about what to eat and when, so I’ve decided to post, on a monthly basis, one article about food.

Today’s food of interest is eggs.  Eggs boast some great health benefits and are easy to add to your diet.  They are also very economical.  Last week I bought a dozen eggs for $0.99!  Read on for more info on the incredible egg.

All About Eggs

One egg fulfills around 10 percent of your daily protein needs.  Runners need protein to re-build muscle and promote recovery.  And did you know egg protein is the most complete food protein short of human breast milk.  That is to say, eggs contain all the crucial amino acids your body needs.  One egg also contains about 30 percent of your daily value for vitamin K, vital for healthy bones.  This nutrition powerhouse also includes choline and leutin.  Choline aids in brain function and leutin is a pigment necessary for healthy eyes.  You can also find eggs enhanced with omega-3 fatty acids and further increase your intake of healthy fats.  In the past many were turned off of eggs due to the amount of cholesterol they contain, but studies have shown egg eaters have a lower risk for heart disease than those who avoid eggs.

Ways to Enjoy Eggs

Eggs can be enjoyed many ways.  Whether boiled, scrambled, poached or fried, eggs are great anytime.  Our family loves having breakfast for dinner.  Eggs can be used as a base for skillet meals, casseroles or quiches.  Or include them in sandwiches, burritos, or wraps as you would meat fillers.

Photo Credit: http://www.flickr.com/photos/becstarr/362173963/

July 17th, 2009 by Aspen Streetman | Posted in Uncategorized | Comments (0)