I want to start this blog off by sharing a couple of articles I wrote recently for the Minnesota Distance Running Association (MDRA).
FOOD MATTERS: A WHOLE-FOOD APPROACH – by Chad Austin
Oh no, not another nutrition article. Before you turn the
page, let me mention that this article isn’t about pre-race meals, in-race
nutrition, or post-race recovery. You can find plenty of those types of
articles in other editions of RunMinnesota
or with a simple search online. Instead, I want to focus on an aspect of
nutrition that I believe will have a more positive impact on your race results
than just the immediate hours surrounding your event – and a more positive
impact on your health. I’m talking about our day-to-day nutrition. What we
choose to put in on bodies, day after day, has tremendous long-term impacts on
our fitness and our health. Yet, from what I’ve seen, few people stop and ask
themselves some important questions. Why do I eat the way I do? How did I
develop these eating habits? Are they really right for my health and fitness?
Even though runners tend to be fitter than the average
American, I know nutrition is on our minds. I hear my running partners talk
about their muffin tops (and I’m not referring to food) and complain about not
being able to lose 10 pounds. Then in the next breath they’ll talk about eating
ice cream every night and going to McDonald’s after our long run. This leads me
to believe that people underestimate the impact the food they eat has on their
body. If you don’t think there’s a strong correlation let me share two
documentaries that highlight the correlation in opposite directions. First,
most people are familiar with Supersize
Me, where Morgan Sperlock decides to eat three meals a day at McDonald’s
for 30 days. I won’t spoil it for you, but needless to say, the impact on
Morgan’s health was not good. Second, in Fat,
Sick and Nearly Dead, Joe Cross starts out overweight and on multiple
medications. He’s able to shed the weight and the meds by going on a diet of
fruit and vegetable juices. Of course, these are both extreme examples, but
they do show that what we eat has implications on our health.
Although it may take longer to shows its effects on our
bodies, the Standard American Diet (whose acronym, not surprisingly, is SAD) is
no different. I’m not talking about the U.S. Department of Agriculture’s
MyPlate or Food Pyramid recommendations, I’m referring to what we’re actually eating;
foods high in calories and low in nutrients, saturated fat, sodium, and sugars.
In short, we’re eating too many processed foods, which are crowding out fruits,
vegetables, whole grains, and fiber. The result: four of the top-7 leading
causes of deaths in the U.S. are linked to diet; Heart Disease, Cancer, Stroke
and Diabetes. And it’s predicted that today’s kids in the U.S. are the first
generation ever to have a shorter life expectancy than their parents. Think
about that. In the history of the world, no generation has ever lived less than
their parents, yet that’s the path we’re currently on.
Let me be clear, it’s not my intent to try to convert you to
a certain camp, whether it’s High Fat/Low Carb, Low Fat/High Carb,
Mediterranean, Vegan, Paleo, etc. These labels tend to push people apart and
cause more confusion, which is something we already have enough of when it
comes to nutrition. And quite frankly, confusion is exactly what the food
industry wants because the more confused we are as consumers, the more likely
we are to just throw our hands up in the air in frustration and continue doing
what we’re doing. And clearly what we know and what we’re doing aren’t working,
given that in 2012 nearly 1.4 million deaths were attributed to the four diet-related
diseases mentioned earlier.
Over 2400 years ago Hippocrates said, “Let food be thy
medicine and medicine be thy food.” This comes from the father of medicine, who
we’ve named the Hippocratic Oath after. More recently, author Michael Pollan
added his advice; “Eat food. Not too much. Mostly plants.” And by “food” they
both mean real food, not sugar-coated
breakfast cereals, fast food, TV dinners, or anything else created in a lab.
Interestingly, there’s no doubt that the various diets mentioned above have a
wide-range of beliefs when it comes to food choices. However, there’s one thing
they all agree on; processed foods are not doing us any favors when it comes to
a healthy diet.
That sounds great, but how do we start to reduce processed
foods. The first step is to simply become more conscious of our food decisions
and be on the lookout for processed foods. Given that they currently make up
54% of the SAD, it shouldn’t be too hard to pinpoint them. Once we’re aware of
all the processed foods we’re eating, it becomes easier to take responsibility
and make better choices. As a result, we become more empowered and recognize
that we have control over our food choices. I know, on paper, reducing
processed foods sounds simple, but it’s not easy. Scientists have designed
these foods to be addictive and cause cravings. In addition, they’re extremely
convenient, which appeals to our time-crunched schedules. See the SIDEBAR for some tips that have helped
me.
At the onset of this article, I “promised” you’d see a more
positive impact on your race results by focusing on your day-to-day eating
habits. I firmly believe that by reducing processed foods you’ll start to shed
those unwanted pounds and reduce that muffin top. I don’t know if any
scientific studies have ever been done regarding weight loss and its impact on
race times, but one theory I’ve heard is that you run 2 seconds per mile faster
for every pound lost. While that might not sound like a lot, if you do the math
on losing 10 pounds you’ll see that it equates to running one minute faster for
5K, shaving 4:30 off your half marathon, and nearly 9 minutes off your marathon.
You’d have to put in some serious training to see those kinds of results
otherwise.
If you don’t think these results are likely, I encourage you
to just try focusing on whole foods for as little as 2-3 weeks. I think that’s
all you need to start seeing results. As part of my prep for writing this
article I signed up for a 5 week community education course on whole foods.
With an increased focus on eliminating processed foods, I was able to lose 7
pounds during the class. Before I get hate mail regarding weight loss not being
the key to being healthy, let me say I approached this community education
class, and this article, as a way of increasing health by reducing processed
foods. Weight loss was simply a by-product of the process.
Finally, I’ll close by saying that I realize that we’re all
in different places along the food-choice spectrum and that no one can make us
change. Like anything else, change has to come from within, when the time is
right. If you’re not ready for change yet, I hope this article will at least
plant the seed that will someday germinate. For those of you ready to become more
mindful of your eating habits, especially as they pertain to processed foods,
don’t be surprised that better health will soon follow. Along the way you may
even shed some pounds and run faster.
SIDEBAR
Drink a Salad
For me, the easiest change to make was to replace my
morning cereal with a smoothie. They’re a great way to consume leafy greens
without even thinking about them. Plus, smoothies are an easy way to include
all those superfoods we’ve heard so much about; chia seeds, flaxseed, goji
berries, spirulina, tumeric, cacao and more.
Focus on the
Possibilities
Think about all the things you can have, instead of what
you can’t have. One trick that helps me is to tell myself that I already know
what an Oreo taste like, so why should I eat another one? That helps me reach
for new fruits and vegetables, and to try new recipes.
Learn More
Watch Forks Over Knives, perhaps
the best known food documentary ever made.
Dr. Oz said everyone needs to see it and Roger Ebert called it “a film that can
save your life”. If you’re into podcasts, check out The Rich Roll Podcast. His focus is on
becoming the best version of yourself and a lot of his discussions revolve
around food choices, endurance training, and peak performance.
Progress over
Perfection
Understand that, like running, food is a lifestyle and
it’s about the journey, not the destination. Therefore, never let perfection
get in the way of progress. If you miss a meal or a day, it’s not a total loss,
just resume again tomorrow.
Simplify
The good news is that there are tons of websites, apps, and
cookbooks to help in your journey. The bad news is that sometimes the amount of
information can also be overwhelming. My suggestion is to pick 2 or 3 resources
and focus on exploring them thoroughly, rather than subscribing to 15 different
sources without ever using any of them.
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