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A diet to reduce risk for injuries and inflammation

Posted Nov 17 2011 8:21am
According to the Wall Street Journal (11/1/11), of the 60,000 runners who registered for the NY Marathon, around 45,000 will show up on race day. On the ING NYC marathon website, 47,438 athletes started, 46,795 athletes finished the 26.2 mile event. "An obsession with fulfilling training regimens may prompt some runners to drop out of races they could easily finish" - The Wall Street Journal.

As an ...athlete and coach, one thing I have learned over the years is that I receive little gratification of trying to finish a race with an injury. I believe that racing (or participating) in an event should be based on training. Therefore, if you are unable to put your training to good use, what's the point of "getting through it". Is a medal or t-shirt more important than your health? I believe that the body should be respected and if you are injured, do not make the body perform if it is screaming at you to recover. In order to not risk a deeper/more serious injury, remind yourself that there will be plenty more races in your future and to NOW focus on what you CAN do in order to stay in good health for the future.

According to the article (Health & Wellness section, D2, 11/1/11), "As easy as that may sound - resting ahead of a race - many runners find that advice hard to follow. Bodies trained to run want to run, especially as nervous energy mounts ahead of race day. Some coaches recommend light yoga as a way of burning off energy while stretching. Sports medicine specialists say that predicting and preventing running injuries is an inexact science. But a long and slow increase in long runs is generally safer than a quick escalation, says Stephen Pribut, a Washington, D.C., podiatrist, marathoner and past president of the American Academy of Podiatric sports Medicine. "Six months to build up mileage is better than two," he says."


In the November 2011 issue of Today's Dietitian, there was a great article "Is there a link between nutrition and autoimmune disease?
I think it is important to note that diet plays a vital role in how people recover from exercise....as well as reducing inflammation in the body. Rather than contributing certain foods like wheat, dairy and fruit to increasing inflammation, the focus should be on what people are NOT eating enough of...FRUITS AND VEGETABLES and what people are eating TOO MUCH of...processed "healthy" food. With a balanced diet, no food needs to be "off limit" because the foundation of the diet is built on nutrient-rich foods to promote optimal health and to maximize performance.

In a study published August 15, 2006 in the Journal of the American College of Cardiology, researchers found that diets high in refined starches, sugar, saturated fats and trans fats and low in fruits, vegetables, whole grains, and omega-3 fatty acids appeared to turn on the inflammatory response. However, a diet rich in whole foods, including healthful carbohydrates, fats and protein sources, cooled it down. There's no harm in supporting a diet-optimal for just about everyone-that's rich in whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds; is rich in healthful fat sources such as extra-virgin olive oil, avocado, nuts and fish; and includes foods such as tea, dark chocolate, spices and herbs and red wine in moderation.
-Article by Sharon Palmer, RD

Here is my latest creation that I made in 26 minutes!!!
For my vegetarians, you can substitute tofu, tempeh, low fat cottage cheese, 0% greek yogurt or eggs for the fish.
Here's a great article on Omega-3 Fatty Acid recommendations for vegetarians


Baked fish, cauliflower and onions with brown rice and feta

Tilapia (or your choice of fish)
Cauliflower
Onions
Broccoli
Olive oil

Brown rice
Tomatoes
Feta cheese
Spinach

1. Pre-heat oven to 425 degrees.
2. Prepare your choice of fish to your liking (I use about 2 tsp butter, a drizzle of olive oil and a squirt of lemon juice, seasoned with pepper for Karel. I can't taste the fish but he never complains about the taste). Place on glass cookware and put into oven.
3. While fish is cooking, steam cauliflower and broccoli in the microwave. Slice onions.
4. On a sheet of tinfoil, place steamed cauliflower, broccoli and olive oil and drizzle with olive oil and season with no-salt seasoning, paprika and pepper. Cook in oven.
5. Cook fish to reach minimal temp of 145-degrees (around 10-15 minutes).
6. When fish is cooked and veggies are slightly brown, remove from oven (turn off oven).


7) As fish and veggies are cooking, cook 1-minute brown rice (or use leftover rice) and place over bed of spinach. Top with sliced tomatoes and a sprinkle of feta cheese.



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