Food is loaded with natural ingredients that will help reduce inflammation and keep you healthy. These natural ingredients can help address what might be causing inflammation and pain in the first place. Keeping your diet natural can help increase mobility. By adding in natural health supplements like Genuine Health FAST pain relief+, your body won’t quit unless you do.
Ginger
Ginger fights pain and inflammation on two different fronts. It can stop inflammation before it ever starts by inhibiting the formation of inflammatory compounds in your body, and it has anti-inflammatory effects that can help reverse the inflammation process once it starts.
Pineapple
Pineapples are a super-rich source of vitamin C, which helps fight the free radical damage that contributes to the joint pain and disability that can accompany osteoarthritis and rheumatoid arthritis.
Salmon and Sardines
It’s the high concentration of anti-inflammatory omega-3 essential fatty acids that make cold-water fatty fish like salmon and sardines effective pain-fighting foods. Omega-3s may reduce risk of inflammatory-related chronic diseases, such as heart disease, cancer, and arthritis.
Garlic
Garlic is one of the oldest cultivated plants. We’ve been growing it for over 5,000 years! Garlic is rich in sulfur-containing compounds that give it its distinctive smell, but also its health benefits. These sulfur-containing compounds help protect you against both inflammation and oxidative stress.
Avocado
Yes, the avocado is fatty, but it is mostly monounsaturated (healthy) fats. And remember, it’s not fat that makes you fat. Sugar does. Avocado is a perfectly balanced food! it’s got healthy fat, fibre and protein! Avocados even have a special type of fats (phytosterols) that provide important anti-inflammatory benefits to our body systems.
The important thing to remember is that not all natural supplements are created equally. Ever heard of natural eggshell membrane? Sometimes referred to as NEM? Only Genuine Health products carry Biovaflex, a form of NEM.
What is BiovaFlex? - It is a natural health ingredient found in egg membrane that includes collagen, elastin, desmosine, isodesmosine, glucosamine and chondroitin. In a nutshell, it improves cartilage strength and elasticity helping to joints to be more mobile without pain.
For mild joint pain, FAST joint care+ includes all that you need and of course contains Biovaflex. For more severe pain and osteoarthiris, Genuine Health has fast arthritis relief+ which also contains Avovida (from avocados) and Bromelain (from pineapple) which are proven to increase that joint space while the BiovaFlex builds the cartilage back. They also have fast pain relief+ which is a great alternative to everyday pain medication and works in as little as two hours for headaches and cramps. All using whole food based ingredients!
FAST joint care+ provides effective relief from joint pain and inflammation – naturally. Made with the patented and proven ingredient Biovaflex® natural eggshell membrane, its formula provides the fastest, most effective way to improve mobility and range of motion due to osteoarthritis joint pain and joint stiffness.
Benefits:
· Fast, natural pain relief that works in 5 days
· Increases mobility and range of motion with noticeable reduction in inflammatory markers like C Reactive protein
· Helps build joint cartilage, while improving long-term joint health
· 1 veggie capsule per day
FAST pain relief+
FAST pain relief+ is the latest all-natural, clinical strength supplement to help relieve acute pain, such as headaches, back pain, muscle aches and chronic flare-ups. Made with the unique combination of Biovaflex® natural eggshell membrane, Devil's Claw (a natural anti-inflammatory ingredient), and White Willow Bark (nature’s Aspirin), FAST pain relief+ gives you the fastest, most targeted and effective way to manage your pain.
Benefits:
· Fast, natural pain relief that works in 2 hours
· Targets acute pain and can prevent chronic flare-ups
· Non-drowsy with no negative side effects reported
· 3 veggie capsules per day
If you guys are tuned into the Olympics like I am you must be feeling motivated to get your health and fitness not track! You don’t need to head to Rio for a taste of Gold this summer. Zespri® Green and SunGold Kiwifruit are a refreshing and nutritious snack that will keep you on top of your game.
I was lucky enough to find an amazing box full of kiwi at my door step this week! Nothing screams refreshing like fresh Gold Zespri kiwifruit! I was excited because my box came with a little kiwi scoop that makes eating them a whole lot easier! They even gave me a nice apron to wear will I cut up the delicious green fruit.
kiwi
Did you know:
With just one serving of Kiwi there are over 20 vital nutrients and boasting more vitamin C than an orange, kiwifruit plays an important role in boosting your performance and maximizing recovery during athletic activity.
The green fruit are also power up with potassium. Any professional athlete will tell you an important factor in achieving a successful workout is remaining hydrated. As the intensity of the workout increases, key electrolytes (like potassium) are lost through sweat glands. Two kiwifruit contain anequal amount of potassium as an extra-large banana, and will also improve performance while replenishing lost energy.
Kiwi also help with alkaline balance. Did you know it is essential your gut has the proper pH balance. Foods like kiwifruit, which are heavy in alkaline, allow you to neutralize your stomach’s acidity, which gives you more energy.
Kiwi fruit are also a good source of fibre. Not only does fiber lower cholesterol and help maintain a healthy weight; but a high-fibre diet is a big player in muscle growth, and will provide you with the energy you need to perform at your best. Two kiwifruit contain more fibre than a bowl of bran cereal. Now that's a lot of fibre!
Thanks again Zespri for brightening up my day and refreshing my palate!
Larabar Lemon - Add Zest To Your Life
What's Larabar?
Larabar was founded by Lara Merriken in May of 2000. She believed that food should be fun, enjoyable and good for you. She tinkered with recipes an d made her own Larabar bars. She discovered how natural foods enlivened her mind, body and spirit and wanted to share that with the world.
Trends have changed over the years and Larabar has become even more popular because people are actively seeking out foods that are not derived from artificial flavours, sugar or high sodium while they are still looking for great taste. The Lara bars are also gluten free, non-geo, dairy free, vegan and kosher! Each bar contains no more than 9 ingredients and they are minimally processes and as close to their natural state as possible.
I came home last week and to my surprise there was not 1 but 2 packages at my door. I was lucky enough to receive not only the new special edition flavour of Larabar Lemon, but a sample box of flavours including cashew, peanut butter, apple, coconut cream, peanut butter chocolate chip, cocoa coconut chew, chocolate chip, chocolate brownie and blueberry. On top of the samples I also got my very own lemons and tree! This was a little confusing. There also was a bag of dates, cashews and almonds in the box.
Why were all these things included in my package? Why to make my own bars! Thats how little additive ingredients there are in Larabars that I can literally make my own lemon bar with just a food processor, parchment paper, rolling pin and a knife! How cool is that!
There was a little instruction card telling me to place all of the ingredients provided in a food processor and pulse until blended. Once the dough is formed put it into a disc with my hands and roll out between two pieces of parchment paper to my desired thickness. Then cut off excess edges and slice them into bars!
Thank you Larabar for sending me this amazing package. My lemon tree is now soaking up the sun in my living room window and my boyfriend and I are going to enjoy the delicious bars and our homemade zesty lemon bars!
The lemon is available for a limited time only in local grocery stores and online. To find out more about Larabar visit www.larabar.ca
Joy McCarthy is a certified Holistic Nutritionist and founder of the hugely popular healthy living blog www.joyoushealth.com . She is the author of the Canadian bestselling book Joyous Health: eat and Live well Without Dieting. Her second book, Joyous Detox, comes out in December 2016.
I recently was sent a copy of the salad guide from Joy. And since I am a figure athlete and I am in prep for a November show I have found it very useful in changing up my greens daily. The guide has beautiful pictures and the directions are easy to follow!
Get your free copy of Joy McCarthy's latest ebook, the 7-Day Sensational Salad Guide. It features seven all-new, exclusive recipes chock-full of superfoods, plant-based nutrition and all-around goodness! Something I know you probably appreciate.
CYREX ARRAY 2 PROVIDES CANADIAN CLINICIANS CUTTING-EDGE TECHNOLOGY FOR ACCURATE
ASSESSMENT AND MONITORING OF INTESTINAL BARRIER FUNCTION
Cyrex Laboratories, a clinical laboratory specializing in functional immunology and autoimmunity, offers Array 2, an intestinal antigenic permeability screen. The Array 2 is the most advanced test on the market to accurately measure intestinal permeability or “leaky gut” as well as assess systemic Lipopolysaccharides (LPS)—a byproduct of bacteria. The Array 2 is unique among clinical testing in its ability to identify the route of damage occurring in the intestinal barrier.
Knowing the pathway of degeneration helps the practitioner narrow his/her focus in identifying the triggers causing damage and choose the most effective gut healing protocol for the patient. Dr. David Perlmutter, a renowned neurologist and leader in preventative medicine who recently released the New York Times Best Seller Brain Maker, said, “I consider the Cyrex Array 2 to be the most effective laboratory study available for evaluating gut permeability.”
Array 2 is recommended for patients who have food sensitivities, abnormal immune cell count and function, or who present multiple symptoms suggestive of autoimmune disorders, such as chronic fatigue, joint pain, skin issues and/or cognitive impairment. Because of the significant correlation between the gut and brain barriers, Array 2 can also be used in combination with Cyrex’s Array 20, a potent tool for assessing permeability of the blood brain barrier.
"With gastrointestinal barrier integrity being a causal mechanism for so many autoimmune and metabolic diseases, there has never been a more important time for those practicing to quantify what is being observed clinically,” says Dr. Randall Gates, D.C, D.A.C.N.B. and Board Certified Chiropractic Neurologist and Dr. Martin Rutherford, D.C., C.F.M.P and Certified Functional Medicine Practitioner. “Simply, the Cyrex Array 2 allows us as practitioners to ascertain and demonstrate to patients the problem at hand.”
Physicians and other licensed healthcare professionals, as well as patients, interested in learning more about Array 2, 20 or any of the Cyrex Arrays that are part of the Cyrex System, are encouraged to visit www.joincyrex.com for additional information.
About Cyrex Laboratories
Cyrex is a clinical immunology laboratory specializing in functional immunology and autoimmunity. Cyrex offers multi-tissue antibody testing for the early detection and monitoring of today’s complex autoimmune conditions. Cyrex develops innovative testing arrays through continuous collaboration with leading experts in medical research and clinical practice. Cyrex technology is built on four pillars of excellence, including the antigen purification system, optimized antigen concentration, antigen-specific validation and parallel testing technology. Cyrex is a CLIA licensed laboratory based in Phoenix, Arizona and holds a Medical Device Establishment License in Canada.
HEALTHY GUMS COULD SAVE YOUR LIFE
Study Shows Connection between Gum Disease and Pancreatic Cancer
A new study presented at the 2016 American Association for Cancer Research meeting points to a connection between gum disease as a potential early marker for pancreatic cancer. The study, from a group of researchers at New York University, could possibly pave the way for early detection of this deadly disease.
So, it’s more important than ever to keep our teeth and gums in good shape. And studies also show that smiles make us more attractive, lower stress, elevate our mood and make us look younger!
But, many of us don’ take good care of our gums. Nearly 50% of adults 30 years old or older have periodontal disease in the U.S., and that number spikes to 65% in adults 65 years old or older. Yet, it’s not a disease that’s readily discussed, despite the fact it’s 2.5 times more common than diabetes! But, there’s good news. Gum disease is preventable, or reversible, if you just “love the gums you’re with.”
The American Academy of Periodontology (AAP) encourages all Americans to understand the importance of periodontal health through its “Love The Gums You’re With” campaign. The AAP hopes to educate us on the importance of good oral hygiene, and the need to speak to a dental professional about periodontal health because we all love the thought of a sparkling smileand fresh breath.
“Taking care of your gums shouldn’t be an afterthought,” says AAP President Dr. Wayne Aldredge. “Gum disease is preventable, or reversible. You just need to follow a few simple tips to ensure a lifetime of healthy gums.”
The AAP just launched a new tumblr page called GUMBLR (Gumblr.org) to help you take better care of your gums. This engaging site is filled with valuable information to help you find a local periodontist, learn more about gum disease and take aninteractive quiz. Check it out today!
To help us keep the gums we have for life, here are some fast facts from the AAP:
There are two types of periodontal disease: gingivitis, the mildest form, and periodontitis, or advanced gum disease
Periodontists specialize in the prevention, diagnosis and treatment of periodontal disease, and receive three additional years of training after dental school
Symptoms of periodontal disease include red and swollen gums, receding gums, bleeding when flossing, loose teeth, mouth sores and persistent bad breath
Gums may separate from teeth, forming pockets that become infected with bacteria
Gum disease can lead to social anxiety and discomfort from loss of teeth and bad breath
Here’s what helps according to AAP President, Dr. Wayne Aldredge: “brushing twice a day, regular flossing, regular dental checkups and discussing gum health with a periodontist. If needed, there are non-surgical therapies or more advanced procedures based on the severity of the disease.”
In 2015, an AAP survey showed that 27% of U.S. adults lie to their dentist about how often they floss their teeth, with 15% saying they’d rather wash dirty dishes than floss.
Fitness Supplements: Which Is The Cheapest And Which Is The Best?
There are dozens of different fitness supplements on the market, and all of them have different pros and cons. Whether you want to bulk up, shrink down or stay largely the same, there’s a supplement to help you accomplish your goal.
Of course, shopping in this market with so many options can be daunting, but luckily, help is at hand! This post will act as your supplement shopping guide, giving you some general pricing and info about the five top supplements on the market. Happy shopping!
Casein protein, much like whey protein, is very common. As such, it can be found from pretty much every retailer at low prices. This means that it’s affordable, and the fact that it works wonders doesn’t hurt, either.
Casein is a form of protein that releases its benefits slowly, and as such, is best used before bed. This way, you’ll be supplied with a steady flow of protein while you’re sleeping and unable to eat. It’s also useful before long car journeys, or any other time where you’ll be unable to consume food.
Whey Protein
As mentioned previously, whey protein is extremely common. It’s the most-used kind of protein supplement, and as such, is very affordable. Because it’s the most common, it’s also given discounts and offers the most, and it’s easy to find more info on these.
Don’t let these low prices put you off, however. Whey protein isn’t a budget product. It’s used by bodybuilders and fitness enthusiasts across the globe, and with good reason. It provides a quick fix of protein that can help repair and recover your body from an intense workout or injury.
Creatine
Creatine is usually on the more expensive side of the supplement range, but it’s no less useful. Creatine is naturally produced by the body, and increases your ability to produce more energy rapidly. If you have more energy, you can lift more, and you’ll gain more muscle.
Creatine is best used in high intensity sports that don’t last very long such as weight training and sprinting. It’s mixed with a liquid - preferably fruit juice - in order to be absorbed by the body a lot quicker. If you’re looking to gain a slight edge over the competition or want to be able to move more weight, creatine is right for you.
Pre-workout
Pre-workout is similar to whey and casein protein in price, but different in functionality. As the name implies, it’s meant to be taken before a workout to give you that high kick of energy and enthusiasm. You’ll feel more alive, more electric and more ready to tackle any form of physical activity.
This in mind, it’s best to be taken in moderation. You don’t want to only be able to perform after a dose of pre-workout. You want to be able to perform all the time! Pre-workout should only be used to get an extra rep or two, or to run an extra metre or two. It shouldn’t be the foundation of your whole session.
Multivitamins
Everybody needs vitamins, but it can be hard to get them all. Multivitamins are probably the cheapest supplement on this list, and can be found in pretty much any store.
There isn’t much to say here, other than that if you have a deficiency, or are unable to eat a certain food, vitamins can help you out. You can bring up the area in which you are lacking, all by consuming a single tablet. Do you have any supplement experience? Let us know in the comments below!
Inflammation: Why Food Matters
Did you know that inflammation is a component of the vast majority of diseases? It originates in the gut with an autoimmune reaction that advances into systemic inflammation. Examples of chronic inflammation diseases include cancer, arthritis, heart disease, chronic peptic ulcer, and Crohn’s.
Unfortunately, doctors have a tendency to prescribe medication instead of figuring out the original source of the problem. Why is this an issue? Because taking medications only blocks the inflammation, it doesn’t quell the disease process. Inflammation is the body’s way of defending itself, and for acute diseases it is beneficial, but for chronic diseases it exacerbates the problem.
Dr. Lanae Mullane, the Director of Nutrition at LifeSpan medicine is a huge proponent of helping treat inflammation by changing one’s diet. That’s correct, food matters. Everyone reacts to food differently, so why do doctors give blanketed statements about what to eat? To put it bluntly, they shouldn’t.
When clients come to see Dr. Mullane, blood is drawn to see which foods cause that specific person inflammation. Foods are then put into three categories: green, yellow, and red.
Green foods are what the client should focus on eating, yellow are neutral, and red are foods that should be avoided. Dr. Mullane always suggests strictly eating what’s on the green card for 4 weeks, and then slowly (one by one) incorporating foods on their yellow card to see if it causes inflammation.
For more information on inflammation and why food matters please visit www.lifespanmedicine.com. If you would like to speak with expert nutritionist Dr. Mullane and for all press inquiries contact Brooke Cockrell at brooke@kipmorrison.com or 818.209.3800.
ABOUT LIFESPAN MEDICINE
LifeSpan medicine is an integrative, functional medical practice with a team of doctors that offer the most advanced technology for non-invasive medicine. The practice has two locations in Santa Monica and Dallas. Clients range from the average person looking to be healthier to NFL, NBA, and Olympic athletes to movie stars and Fortune 500 executives.
ABOUT DR. LANAE MULLANE
Dr. Lanae Mullane conducts individual consultations and assessments to identify deficiencies and imbalances and customizes plans involving lifestyle modifications, diet, supplementation and exercise. Her clients include families, executives, athletes and young professionals looking to perform and be their best. She helps each client reach any nutrition or health goal they may have from weight loss, to more energy, less inflammation or just feeling and looking better overall. She utilizes her expertise in the kitchen to provide specialized menus and recipes to fit each clients’ individual preferences, food sensitivities, biochemistry, and overall lifestyle.
Canadians embrace food – we value family traditions, recipes passed down through generations, global trends and show a lot of heart for our local producers. For almost 150 years, Catelli pasta has grown up with Canadian families through a shared passion for food – not to mention a shared birthday, a proud heritage and strong ideals. And like our country, Canadian families have evolved. Blended, single-parent and multi-ethnic families are part of our modern mosaic and match our evolving tastes and preferences – from locally sourced yet globally influenced, to simple, healthy and trusted ingredients. But what has stayed the same is our love of pasta. That's why leading up to this special anniversary year, Catelli along with three celebrated Canadian chefs – Cory Vitiello, Martin Juneau and Michael Allemeier – are taking a journey with Canadians to explore this universal food and its relationship with families across Canada today.
And there's no doubt we love our pasta. Case in point, almost 9 in 10 households have it in their cupboard. What's more, it's a 'real' food in an industry striving to meet the demands of today's health-minded Canadian families. So what do Canadians love about it?
Quite simply, pasta makes us feel good. In fact, three-quarters of Canadians said they feel relaxed cooking pasta because it's easy meal making or like that it offers so many options, most strongly felt by Ontarians at 82 per cent.* Other feelings cooking pasta evokes? Nearly a third of Canadians say experimenting with new pasta recipes makes them feel excited and half of Canadian parents in particular, feel confident they can create a good meal when cooking pasta.*
"It's not surprising that cooking pasta makes us feel good, and we get excited to experiment with it," says Montreal chef and Dad to two, Martin Juneau. "Families today really value the 3 E's of a pasta meal – easy, efficient and enjoyable. It's why I'm excited to start talking with Canadians about its place in their homes. Food has never been a more talked about subject and pasta offers us a range of meal options and nutritional benefits – not to mention that its simplicity gives us back the gift of quality family time, one of the biggest challenges we struggle with today."
In fact, when it comes to the role pasta plays in Canadians' lives, the majority say it means less kitchen time because of its easy prep or that it provides a lot of options for their family.* Health is important too. Almost half say pasta is a healthy meal option due to its simple ingredients and the fact that it can be further paired with 'good for me' ingredients.* And with healthier pasta options such as Catelli Smart®, with its very high source of fibre, Catelli® Gluten Free and 100% whole grain Catelli® Healthy Harvest®, serving this quality, delicious meal to the family is adding to the good feeling too. Six in 10 parents with kids in the household shared that pasta makes their kids happy or their family feel fueled.*
"There isn't a typical Canadian family anymore – and few of us would say our lifestyles are typical," says Doyle Brown, Senior Brand Manager, Catelli. "Just like Canadian families, pasta has become such a versatile food with so many ways to experience it – we're moving away from the traditional view of it as just an Italian meal. Canadians also have a lot to do with the many ways we enjoy pasta today – whether it's a fresh spin on an old favorite or something completely new and inventive."
Look no further than our quest for recipes. In 2015, Spaghetti Bolognese was the 7th most searched recipe by Canadians according to Google Trends, with lasagna in close pursuit in 9th. And breakout recipe searches have recently included everything from 'one pot pasta' and 'pasta bake' to 'pesto pasta' and 'basil pasta'.** Additionally, our love of local means we're cooking more with real, simple ingredients grown or raised close to home and available in local grocers or farmer's markets.
"The popularity in using fewer and fresher, local ingredients is helping build pasta's quality reputation," says Toronto Chef Cory Vitiello. "Canadians are learning they don't have to be trained chefs to get creative with their pasta dishes, and I'm looking forward to seeing what they've been up to in their kitchens!"
Yet, Canadians don't shy away from practicality either. The top two reasons Canadians add pasta to their shopping lists include: how easy it is to make a pasta meal (59%) and how affordable pasta is (48%).* Whether a bustling family household or a single individual, pasta remains one of the most reasonable meals on the market. And, the taste factor is never far behind – 4 out of 10 say they just can't live without it!*
"Pasta has a special place in Canadian households – and what makes it special is different for every family," says Chef Michael Allemeier. "It's a comfort food, an easy meal time win, a quick dinner fix and a crowd-pleasing entertaining option – and the recipe options are really endless. Look how butternut squash provides a delicious twist to meat lasagna or how fresh goat cheese and pesto puts a new spin on spaghetti."
The Catelli Pasta Journey
The Catelli team is hitting the road in 2016 to learn more about how today's Canadian families are enjoying pasta and inviting them to share their stories, their recipes and even their pictures at #CatelliFamilies. This spring, a video series documenting some of these stories will be introduced and a new collection of recipes inspired by our modern taste preferences – and featuring favourites from chefs Cory Vitiello, Martin Juneau and Michael Allemeier, will be available at www.catelli.ca. The majority of Catelli pastas – including 100% whole grain Catelli® Healthy Harvest® and fibre rich Catelli Smart® – are not produced with ingredients that have been genetically modified.
About Catelli Foods Corporation
Catelli is a Canadian pasta company founded in Montréal, QC in 1867. It holds the ranking of #1 Canadian pasta brand and is the leader in the health and wellness pasta segment. With more than 75 products available in its line-up today, including Catelli Smart®, Catelli® GlutenFree and Catelli® Healthy Harvest®, Catelli offers pasta made from simple, wholesome ingredients for every kind of family taste and preference.
About the Research Study:
A study of 300 Canadians was completed online between December 3 – December 8, 2015 by Environics Research.
*Environics Research Study (in partnership with Catelli), 2015
**Google Trends, 2015
10 Fueling Tips For Marathoners
by Tara Martine, MS, RD, LDN
Wise marathon preparation is a holistic endeavor. Sleep, recovery, cross-training, and most of all, nutrition, all play essential roles. Ask any experienced runner: the right foods, eaten in the right quantities and at the right times, can make all the difference when race day arrives. Here are ten nutrition tips any runner would be smart to follow:
1. Winners plan ahead.
Many marathoners wait until a week or two before the big event before thinking about their diet. But race nutrition is much more than five days of carb loading. Start thinking about what you’ll eat at least a couple months before the race. As you’ll see below, there’s a lot to do.
2. Stomachs need training too.
About eight weeks before your race, figure out which brands and types of sports nutrition products settle best in your stomach. The only way to determine this is to experiment. Simulate your race-day nutrition plan during your long workouts. Aim for 30-60 grams of carbohydrates, 24-48 oz. of water, and 400-800 mg sodium per hour.
3. Plan your final meal.
Within a month of the race you should have your race-day meal plan dialed in as well. General guidelines are 1-2 grams of carbohydrates per kilogram of body weight 1-2 hours before the race, OR 3-4 grams of carbohydrates per kilogram of body weight 3-4 hours before. Practice eating a variety of breakfast foods before your long runs to see how they digest. Avoid high fat foods because fat takes a long time to digest. Good options are bananas, toast, oatmeal, bagels, fruit, cereal, potatoes or rice.
4. Be good to your body during race week.
During taper week, the goal is to rest your body and full recover from all the hard work you’ve put in. Replenish with fruits, vegetables, whole grains, beans, legumes, nuts and seeds. Avoid processed foods. Shoot for 70% of your total calories from high carbohydrate foods.
5. Don’t worry about your weight.
Don’t be alarmed if you gain weight during taper week. For every gram of stored glycogen, the body stores three grams of water, which is used to help convert the stored carbs into energy once you begin racing. So drink plenty of water and relax.
6. Load up on nitrates.
Everyone knows about carbs, but few realize how important nitrates are to performance. Nitrates, found in plant foods like beets, argula and swiss chard, are converted into nitric oxide, a potent vasodilator that increases blood flow to the heart and working muscles. A good idea is to drink eight daily ounces of a performance juice like Beet Performer for seven days prior to your race, and another eight ounces the morning of the race.
7. Eat your pre-race dinner early.
Eat an early high-carbohydrate, low-fat meal to ensure that your body has enough time to fully digest and eliminate everything. Avoid foods that can trigger heartburn including spicy foods, high-fat foods deep-fried foods, highly acidic foods like tomatoes, chocolate or mint. Foods that are lower in fiber, like regular spaghetti, may help prevent diarrhea, intestinal cramping and bloating.
8. Don’t try anything new on race day.
The biggest rule of thumb for race-day nutrition is don’t try anything new. Eat the breakfast that you have perfected over the last month at the time that works best for you.
9. Fluids matter.
If you normally consume coffee in the mornings, then do so on race day. Hot tea or coffee often helps clear out your bowels before the gun goes off. Hydrate yourself with 1.5-2.5 cups of fluid 2-3 hours before the race. This will ensure you are fully hydrated and allow enough time to void excess fluid before the race starts.
10. Add carbs a half-hour before the gun.
To top off your energy stores, you might want to consume 15-30 grams of carbs within 30 minutes of the event start in the form of a gel, chews, or sports drink.
Following a thoughtful nutrition program will give you confidence once your race starts. So plan early, follow the plan, then get out there and enjoy your day. You’ve worked hard for it!
# # # #
TARA MARTINE, overall women’s winner of the 2014 Savannah (GA) Rock ‘N Roll Marathon, is a registered dietitian, licensed dietitian/nutritionist, and founder/owner of Whole Impact Nutrition. She specializes in wellness, sports, and plant-based nutrition.
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