1. Eat a simple, nutritious diet. Weekend warriors need to have a simple, nutritious diet. Carbohydrates are considered “high-test” fuel. Different types of protein-containing or fat-filled foods are not as strong and powerful as carbohydrates to fuel an athlete’s lifestyle. In general, eat a diet with less sugar and one that is lower in cholesterol to prevent high lipid levels that can lead to plaque buildup in your heart and increase your risk of heart disease and help build up your immune system.
2. Look for color. When you go shopping at the market, look for naturally brightly colored foods. Brightly colored foods contain more nutrients and therefore are more nutritious and help boost immunity. The more color in the food, the more concentrated the nutrients.
3. Eat “superfoods.” “Superfoods” are foods that are thought to be nutritionally dense and therefore good for your health. They are rich in a multitude of vitamins and phytochemicals that come from the sun. Phytochemicals are compounds that are produced by plants (“phyto” means plant in Greek) that are believed to protect cells from damage. “Superfoods” include blueberries, kale, sweet potatoes, beans, whole grains, nuts and seeds, and fatty fish.
4. Ante up on antioxidants. Antioxidants are compounds produced in your body and found in foods. They help defend your cells from damage caused by potentially harmful molecules known as free radicals. When free radicals accumulate, they may cause a state known as oxidative stress. Oxidative stress may damage your DNA and other important structures in your cells. The typical antioxidants found in food include vitamins A, C, and E, beta carotene, lutein, lycopene, and selenium. When you think about eating healthily, eat fresh fruits and vegetables as a good source of antioxidants. You can find antioxidants in the following foods: Vitamin A in eggs, dairy, and liver; Vitamin C in fruits, especially berries; Beta carotene in peas, carrots, spinach, and mangoes; Vitamin E in vegetable oils, green leafy veggies, nuts, and seeds; Lycopene in red and pink fruits and vegetables, especially red Caribbean mango, tomatoes, and watermelon; Lutein in leafy green vegetables, papaya, corn, and oranges; Selenium in wheat, whole grains, rice, corn, nuts, eggs, and vegetables.
5. Eat a varied diet. If you eat the same thing every day, you may miss out on essential vitamins and minerals that aid immunity. For example, if you ate exclusively green beans, you would not get the amount vitamin of C that’s available if you also ate oranges. So eat both green beans and oranges. If you don’t eat grains, you may not get enough vitamin B12. The idea is to not only know what type of foods to put on your Fueling Plate, but to put a variety of foods on the plate to get all the good nutrients you need.
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Twitter: @fuerstmark
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Mark Fuerst is an award-winning health and medical writer and co-author of Running Doc’s Guide to Healthy Eating: Running Doc's Guide to Healthy Eating: The Revolutionary 4-Week Program to Boost Your Athletic Performance, Everyday Activities, and Weight Loss.
In Running Doc’s Guide to Healthy Eating, readers will discover Dr. Lewis G. Maharam’s unique #FuelingPlates program. Developed in 2012, it has helped countless people who want to make a difference in their life and lose weight, marathoners competing for a place at the Olympic trials, and everyone in between, including recreational athletes who play tennis, soccer, basketball and other running sports. The Fueling Plates program is designed primarily to boost the performance of athletes, but can also boost the health of the average person, athletic or not.
Lewis G. Maharam, MD was one of the world’s most extensively credentialed and well-known sports medicine and running health experts. Dr. Maharam was the Chairman of the International Marathon Medical Directors Association and a member of the American College of Sports Medicine’s Public Information Committee.
Graduating magna cum laude from Lafayette College with a BA in Biology, Dr. Maharam earned his medical degree at Emory University prior to surgical and medical internships at Columbia-Presbyterian Medical Center and Danbury Hospital, an affiliate of the Yale University School of Medicine. After his residency in internal medicine, Dr. Maharam was awarded a fellowship in Primary Care Sports Medicine at Pascack Valley Hospital, Department of Sports Medicine. After a 3-year affiliation with the Center for Sports Medicine at Columbia-Presbyterian Medical Center, Dr. Maharam established a private practice, first at New York City’s Downtown Athletic Club (“Home of the Heisman Trophy”) and then in midtown Manhattan.
Dr. Maharam was one of the most trusted doctors in the sport of running. He has written for Runner’s World and Competitor magazines and he has written five other books: Running Doc’s Guide to Healthy Running, A Healthy Back, Backs in Motion, The Exercise High, and Maharam’s Curve: The Exercise High — How to Get it, How to Keep it.
It is with heavy hearts that we mourn the loss of Dr. Lewis Maharam, aka the Running Doc, one of the greatest contributors to the sport of running. Dr. Maharam dedicated his life to championing others to achieve their fitness goals and to be the best they could be at their sport of choice. He passed away suddenly in January, just after writing his last book, The Running Doc’s Guide to Healthy Eating, in which he was excited to share his unique Fueling Plates program with the world.
Dr. Maharam served as the medical director of the New York Road Runners Club and the New York City Marathon, which grew from a 24,000 person race in 1989 to over 43,000. He was the past medical director of the Rock ‘n’ Roll Marathon series and the medical director of the Leukemia & Lymphoma Society’s Team in Training Program. He was Chairman of the International Marathon Medical Directors Association and a member of the American College of Sports Medicine’s Public Information Committee. He was appointed USA Team Physician in track and field for the 1999 World Indoor Championships in Japan and as the USA Team Physician for the USA Jr. Track & Field team that won the IAAF Championship in Sydney in 1996.
Throughout his career, he always treated professional and non-professional athletics with the utmost care. We will all miss Dr. Maharam, but know that his words, ideas, and accomplishments will live on through us in our sports medicine practices, our love of running, and through the many ways in which he inspired us to achieve our goals and live our healthiest lives.
https://www.facebook.com/marklfuerst
Twitter: @fuerstmark
LinkedIn: https://www.linkedin.com/in/markfuerst/
Mark Fuerst is an award-winning health and medical writer and co-author of Running Doc’s Guide to Healthy Eating: Running Doc's Guide to Healthy Eating: The Revolutionary 4-Week Program to Boost Your Athletic Performance, Everyday Activities, and Weight Loss.
In Running Doc’s Guide to Healthy Eating, readers will discover Dr. Lewis G. Maharam’s unique #FuelingPlates program. Developed in 2012, it has helped countless people who want to make a difference in their life and lose weight, marathoners competing for a place at the Olympic trials, and everyone in between, including recreational athletes who play tennis, soccer, basketball and other running sports. The Fueling Plates program is designed primarily to boost the performance of athletes, but can also boost the health of the average person, athletic or not.
Lewis G. Maharam, MD was one of the world’s most extensively credentialed and well-known sports medicine and running health experts. Dr. Maharam was the Chairman of the International Marathon Medical Directors Association and a member of the American College of Sports Medicine’s Public Information Committee.
Graduating magna cum laude from Lafayette College with a BA in Biology, Dr. Maharam earned his medical degree at Emory University prior to surgical and medical internships at Columbia-Presbyterian Medical Center and Danbury Hospital, an affiliate of the Yale University School of Medicine. After his residency in internal medicine, Dr. Maharam was awarded a fellowship in Primary Care Sports Medicine at Pascack Valley Hospital, Department of Sports Medicine. After a 3-year affiliation with the Center for Sports Medicine at Columbia-Presbyterian Medical Center, Dr. Maharam established a private practice, first at New York City’s Downtown Athletic Club (“Home of the Heisman Trophy”) and then in midtown Manhattan.
Dr. Maharam was one of the most trusted doctors in the sport of running. He has written for Runner’s World and Competitor magazines and he has written five other books: Running Doc’s Guide to Healthy Running, A Healthy Back, Backs in Motion, The Exercise High, and Maharam’s Curve: The Exercise High — How to Get it, How to Keep it.
It is with heavy hearts that we mourn the loss of Dr. Lewis Maharam, aka the Running Doc, one of the greatest contributors to the sport of running. Dr. Maharam dedicated his life to championing others to achieve their fitness goals and to be the best they could be at their sport of choice. He passed away suddenly in January, just after writing his last book, The Running Doc’s Guide to Healthy Eating, in which he was excited to share his unique Fueling Plates program with the world.
Dr. Maharam served as the medical director of the New York Road Runners Club and the New York City Marathon, which grew from a 24,000 person race in 1989 to over 43,000. He was the past medical director of the Rock ‘n’ Roll Marathon series and the medical director of the Leukemia & Lymphoma Society’s Team in Training Program. He was Chairman of the International Marathon Medical Directors Association and a member of the American College of Sports Medicine’s Public Information Committee. He was appointed USA Team Physician in track and field for the 1999 World Indoor Championships in Japan and as the USA Team Physician for the USA Jr. Track & Field team that won the IAAF Championship in Sydney in 1996.
Throughout his career, he always treated professional and non-professional athletics with the utmost care. We will all miss Dr. Maharam, but know that his words, ideas, and accomplishments will live on through us in our sports medicine practices, our love of running, and through the many ways in which he inspired us to achieve our goals and live our healthiest lives.
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