Fiber for Fitness!

A fit intestine that is! Fiber is not digested, so it cleans up your insides and aids elimination. It can also help you look fit by helping you lose weight. Fiber promotes weight loss in lots of ways! It makes you feel full longer, slows down your intake because you have to chew it, and replaces other foods higher in fat and calories. Fiber is in fruits, vegetables, and whole grains. Check your bread label today: look for “whole wheat” or “whole grain” as the FIRST ingredient and avoid the word “enriched”.

The Magical Fruit!

Beans, peas, and legumes are some of the most nutritious, inexpensive, and versatile foods you can find! Substitute these savory little nuggets for meat in a meal this week to lower fat, cholesterol, and calories. One cup of beans provides half of the fiber that we should each consume daily, as well as plenty of vitamins, minerals, and protein. So it’s no surprise that beans may even prevent colon cancer, heart disease, and type II diabetes!

Plus, here are three more ways to eat your magical fruit!

Non-Meat Protein Sources

Protein has many benefits, ranging from making you feel full and satisfied longer, providing an energy source for endurance athletes, and increasing your metabolism. Proteins are also the building blocks of our bodies and help with repair and immunity.

However, the most widely known and consumed sources, beef and chicken, introduce the risk of getting too much saturated fat, cholesterol, hormones, antibiotics, and cancer-causing nitrites. All fish contains mercury. So why not opt for more non-meat protein sources to add to your diet?

Higher-Protein Plant Sources – generally high in fiber

• Vegetables: peas, spinach, mushrooms, corn, broccoli, cauliflower, asparagus, potatoes (white and sweet)

• Beans and lentils, all varieties, add to muffins, casseroles, etc
• Tofu and unsweetened soy milk (organic is best for both)
• Nuts and seeds, natural nut/seed butters, all varieties
• Whole grains (bread, cereal, pasta, etc) generally have more protein than enriched varieties
• Whole wheat pasta, brown rice, farro, oats, barley, spelt, quinoa, wheat germ (add to baking, cereal, yogurt, etc)

If you must have fish, treat it as a treat, and here are a few notes...

• Wild and smaller fish are better because they have more omega-3, less Mercury

• Salmon and black cod are better than others
• Non-albacore tuna is lower in Mercury than other tuna

Post-Run Sports Nutrition Seminar

Anyone getting ready for the Akron Marathon this weekend? Meet the Second Sole Striders of the Eastside, Lyndhurst, run with the group, find out how to eat to perform your best, and then replenish with some great food afterward! I'll be giving a quick overview of what every runner should know about what to eat every day, as well as before, during, and especially after a long run!

See EASY recipe in previous post!

Here is a Facebook link to the event!

See you tonight!

The Dr Oz Show!

Today my mom and I met my brother Michael (living in Philadelphia) in NYC to see the Doctor Oz Show! It was great! What an experience! Tuesdays when he was on Oprah were my favorite episodes! Doctor Oz and I share common ideas about what is most important and effective in leading a healthy lifestyle! It was great to see him in person -- though I didn't get to meet him, he seemed to be just as friendly and personable as he seems on TV! He is such a blessing! It's so cool to have someone so famous and well-liked spreading the word about, in the words of the Oprah Show, "living our best lives"! You can check to see what channel and time Doctor Oz is playing in your area! I was so excited for the show to begin this fall, and now that it's begun I highly recommend it for anyone who wants to have fun becoming healthier!

Refreshing and EASY "Tuna" Salad Twist!

Prepare this yummy tuna/Waldorf salad dish you can have ready in minutes! Tastes great alone or as a sandwich in whole grain bread! The red from the apple skins and the bright green celery not only add nutrition, but add a pretty appearance to the dish! Ok, here are the ingredients!

2 c soya chunks, hydrated
3/4 c plain yogurt, non-dairy
1 T mayonnaise, non-yolk
3/4 c walnuts
1 red apple, chopped
4 celery stalks, chopped
1/4 t black pepper

Simply combine and toss ingredients and enjoy!

What an inspiration!

Today, my friend Jenny, her kids and mine, all got to meet Bill Rodgers, multiple winner of many marathons, including winning the Boston and NY Marathons four times each between 1975 and 1980, twice breaking the American record with 2:09:55 and then 2:09:27! Bart Yasso is another great runner, and also the world's leader advocate of the sport of running, who has been working for Runner's World for decades, wrote My Life on the Run which has lots of terrific stories of his incredible running experiences! Bill and Bart were both so friendly and inspiring! They helped me to have a great race at the Cleveland Half Marathon!