Top 8 Wonder Foods

Sorry Sorry sorry, its been so long since I posted, I've been out of town and busy but there is no excuse! :)

Recently I received an email from Active.com naming the 8 wonder foods for Women, but after reading them, I think that they apply for men as well... "Here at the Runners Diet we don't discriminate based on gender" (She's the Man:))

So these are the 8 wonder foods for ALL runners both men and women:

The Energizer: Beef
Secret Weapon: Iron

The Joint Enforcer: Pomegranate
Secret Weapon: Antioxidants

The Injury Thwarter: Almonds
Secret Weapon: Healthy Fat

The Flab Buster: Lentils
Secret Weapon: Fiber

The Bone Builder: Salmon
Secret Weapon: calcium and vitamin D

The Immune Booster: Kale
Secret Weapon: Vitamin A and C

The Cold Fighter: Low-Fat Yogurt
Secret Weapon: Friendly Bacteria

The Restorer: Quinoa
Secret Weapon: Carbs and Protein
Try this: Apple Cider Quinoa

In a saucepan, combine 2 cups of apple juice or apple cider, 1 cup quinoa and 1/2 tsp. cinnamon. Bring to a boil, reduce heat and simmer until all the liquid has absorbed, about 10-15 minutes. Serve as a sidekick to fish, poultry or grass-fed beef as part of a post-workout meal.

Run Farther

The hardest part of running is usually increasing your distance. You are able to do it physically but you may face mental challenges. Here are some strategies to increasing your distance faster and easier.

Make sure to Warm Up:
Pace yourself and you will be able to go farther. Don't hit the course going full speed from the beginning, allow time for your muscles to warm up and they will last longer.

Run Outside:
This is my challenge, as strange as it sounds I like the treadmill. I like having a speed that I have to go or I'll fall flat on my face! I like being able to watch TV while running as a distraction. I also like knowing how far I have gone exactly. But let's face it, you don't work the same muscles as you do running outside. And if you don't want to cheat yourself, get outside. Your race will be so much easier because you will be used to the pavement.

Start a Running Group:Most runners say they never would be able to run long without their running partners. Whether it's because of peer pressure, the distraction of conversation, the motivational support, or maybe a combination of all three, runners who buddy up with friends usually find that they can run longer. For me its all 3, and that's why I find races so addicting: a group over thousands running together with one goal.

Add Strength Training:
Strength training helps your body better deal with the stresses of running. Your muscles will be able to perform longer before getting fatigued, which means you can go for more miles. All it takes is two or three 15- to 20-minute strength-training sessions a week to build more muscle mass.

Fight the Mental Battle:
Some beginner runners are actually physically fit enough to run a certain distance, but they don't have the confidence or mental strength to push themselves farther. In many cases, it's simply "mind over matter." Try to distract yourself by playing mind games, choosing new running routes, or running with other people.

After all these tips next: Stretch and Cool Down
Don't forget to stretch your muscles or you'll be stiff and sore. Take care of your muscles and they'll take care of you :)

Ouch

I know we hate talking about but I more hate experiencing it... that's why we will talk about it, and how to prevent it. Chafing that is.

I never really experienced much chafing in my previous races, but with the humidity and rain during this last marathon I have to admit there was some chafage. Mostly under my arms, and every morning when I put deodorant on it stung. Not fun.

So to prevent you from experiencing what I experienced we will discuss how to prevent and treat chafing...

If you are going at least 10 miles you need to lubricate. Once you start training for this you'll know when is best to start, but I would say 8 to 10 miles would be the limit before turning to real chafing prevention.

You should always start with snug clothing (not too tight), staying dry etc. but eventually you'll need to turn to something more.

Lubricant
Most runners use Vaseline because its cheap, but it doesn't stay on as well as other products made specifically for long runs.

Popular lubricants are:
Runner's Lube
Sportslick
Chamois BUTT'r
Chafe Eez

Make your own lubricant - with this recipe I found on a couple of the running boards. Mix equal parts A & D ointment (diaper rash ointment) and Vaseline (1 cup each). Then add vitamin E cream and Aloe Vera cream (1/4 cup each) to improve consistency and smell. (Mixture should be stiff, yet applicable.) It not only protects skin from chafing but can help heal the skin and also is helpful with blister prevention. Low cost and effective. Measurements do not have to be accurate.... this is not baking!

If you get chafing despite all of this... the best thing to do is wash with soap and cool water (this will sting) then soothe with A & D ointment. It relieves pain and itch, promotes healing, and keeps the area lubricated so you can continue running without discomfort. After this product was recommended to some fellow runners it soon became known as "Magic A & D" it works so well.

Spring and Summer Running

As the weather has changed from cold to hot to rain to cold to humid to hot we know that Spring is here and Summer isn't far behind. We can finally run outside and enjoy the fresh air and spring blossoms. But most days you the weather changes so fast that in the morning you may be looking forward to the sunshine but by mid afternoon the clouds have come out to play along with the rain.

Here are a few tips, I got in an email from about.com, to running in the rain or heat that will help you be prepared for any weather.

Running in the Rain:

Prevent Chafing
If you're running long, spread Body Glide or Vaseline on parts of your body where you would normally chafe or get blisters -- such as your feet, inner thighs, underarms, sports bra lines (women), and nipples (men).

Wear a Hat
A hat with a brim can be your best friend during a rainy run. It will keep the rain off your face.

Don't Overdress
This is one the biggest mistakes runners make when heading out for a rainy run. Wearing more layers will not keep you dry. Unless you're running with an umbrella over your head, you will definitely get wet. If you have tons of layers on, you will just be wearing more wet, heavy clothes. Dress for the temperature, as if it were a dry day.

Dry Out Your Shoes
When you get back from a wet run, take off your running shoes and stuff them with crumpled balls of newspaper. This helps the shoes keep their shape, and the paper draws moisture away from the shoes.

Running in the Heat:

Make a Splash
Use water to cool yourself during runs. If you are overheating, splashing water on your head and body will cool you down quickly and have a lasting effect as the water evaporates from your skin. During my first marathon some people handed out cool sponges to the runners, it was quite refreshing.

Wear Sunscreen
Protect your skin with a waterproof sunscreen that has an SPF of at least 15 and offers broad spectrum protection, which means it protects against both UVA and UVB rays. Stick formulations are good for runners' faces because the sunscreen won't run into your eyes.

Run Early or Late
Try to avoid running between 10 a.m. and 4 p.m., when the sun's intensity is at its greatest. If you must train during those hours, try to stick to shady roads or trails.

Choose Clothing Carefully
Light-colored, loose-fitting clothing will help your body breathe and cool itself down naturally. Tight clothing restricts that process and dark colors absorb the sun's light and heat. Wear synthetic fabrics (not cotton) because they will wick moisture away from your skin so cooling evaporation can occur.

Water Water, Who Wants Some Water

Water is usually the most boring beverage out there but I drink water for most every meal. Most times I'll be the first to tell you I want to splurge on Sprite, Rootbeer, or juice, but the benefits of water are real, especially for athletes like us. There is no room to skimp on hydration.

Here are just a few of the health benefits of drinking the recommended amount of water daily:

regulate appetite
increase metabolism
boost energy levels
less water retention
alleviate some headaches
help reduce blood pressure
help reduce high cholesterol
ease joint pain
decrease in risk of some cancers
less chance developing kidney stones
release toxic waste products
improves skin

More benefits in an easy to follow diagram:
All functions within the body require the presence of water. A well hydrated body enables these functions to occur quickly and efficiently. All chemical processes involve energy metabolism and drinking plenty of water will make us feel more energetic and boost our metabolic rate.

You don't only have to drink all of the 64 ounces of water, you can chew some:
Fruits and vegetables - besides being good sources of vitamins, minerals and fiber - fruits and vegetables contain lots of water. For example, oranges are 87 percent water, and cucumbers are 95 percent water. Milk, juice and other beverages also have large amounts of water. Conversely, dried fruits, nuts, grain products and baked goods generally contain less water.

Happy Cinco de Mayo

I hope you all have a fabulous Cinco de Mayo, and here is that recipe I was promising you.

There used to be this fantastic Mexican restaurant in Salt Lake City that went out of business not too long ago, called Cafe Pierpont. They had the best salsa, all different kinds at a salsa bar. That's the first place I tried mango salsa, and I've never been able to find another mango salsa like it, but I do love any kind of mango salsa. And who doesn't like saying the word "salsa" :)

Theirs was blended so you got a little bit of everything in every bite. For the sake of the holiday I have included a mango salsa recipe. You can put it all in a blender or food processor and blend it to the chunkiness of your liking :) Great with toasted pitas or in tacos, on top of fish, chicken, anything really!

MANGO SALSA

mango, peeled and diced
1/2 cup peeled, diced cucumber
1 tablespoon finely chopped jalapeno
1/3 cup diced red onion
1 tablespoon lime juice
1/3 cup roughly chopped cilantro leaves
Salt and pepper

Love Mango Salsa... Happy Cinco de Mayo!

Did you know...

Mangoes are an excellent source of vitamins C and A, both important antioxidant nutrients. Vitamin C promotes healthy immune function and collagen formation. Vitamin A is important for vision and bone growth.

Mangoes are a good source of dietary fiber. Diets low in fat and high in fiber-containing grain products, fruits, and vegetables may be associated with a reduced risk of some types of cancer.

Mangoes contain over 20 different vitamins and minerals

Tip for Today

I get emails from About.com running all the time and this tip of the day came to me a bit ago but really helped me during my training...

"When you hit a rough patch during a run or race, remind yourself that it's not easy to stick to a running habit or finish a race. If it were, everyone would do it, right? Remind yourself that you're taking on a challenge and the difficulties you face will make your accomplishment all the more worthwhile in the end."

running is not easy and its not suppose to be. Its still exercise and you're still working your muscles, but if you keep at it it will get easier. The longer you run the more you push your body and thats what makes you tough. There are no wimpy race finishers!! Keep it up!

Vanquish the Weak... Hurdle the Dead... Arrive Triumphant!