Run Fast. Cook Fast. Eat Slow.: Quick-Fix Recipes for Hangry Athletes: A Cookbook - Hardcover

Flanagan, Shalane; Kopecky, Elyse

Hardcover

ISBN 10: 1635651913 ISBN 13: 9781635651911

Verlag: Rodale Books, 2018

Inhaltsangabe

NEW YORK TIMES BESTSELLER • IACP AWARD FINALIST • Cook the recipes that Shalane Flanagan ate while training for her historic TCS New York City Marathon win!

Run Fast. Eat Slow. taught runners of all ages that healthy food could be both indulgent and incredibly nourishing. Now, Olympian Shalane Flanagan and chef Elyse Kopecky are back with a cookbook that’s full of recipes that are fast and easy without sacrificing flavor. Whether you are an athlete, training for a marathon, someone who barely has time to step in the kitchen, or feeding a hungry family, Run Fast. Cook Fast. Eat Slow. has wholesome meals to sustain you.

Run Fast. Cook Fast. Eat Slow. is full of pre-run snacks, post-run recovery breakfasts, on-the-go lunches, and thirty-minutes-or-less dinner recipes. Each and every recipe—from Shalane and Elyse’s signature Superhero muffins to energizing smoothies, grain salads, veggie-loaded power bowls, homemade pizza, and race day bars—provides fuel and nutrition without sacrificing taste or time.

Über diesen Titel

Über die Autorin bzw. den Autor

Shalane Flanagan is the co-author of the New York Times bestseller Run Fast. Eat Slow. She is an Olympic silver medalist, 4-time Olympian, winner of the 2017 TCS New York City marathon, and multiple American record holder. She finished second in the 2010 NYC marathon and ran the fastest time ever by an American woman at the 2014 Boston Marathon. She has been running at an elite level for 14 years and typically runs 100-plus miles a week. She lives in Portland, Oregon.

Elyse Kopecky is a chef, speaker, nutrition coach, and New York Times bestselling co-author of Run Fast. Eat Slow. The book features Elyse’s “indulgent nourishment” food philosophy for long-term health and happiness. She studied nutrition at the Natural Gourmet Institute, the nation’s top health-supportive culinary school. She lives in Bend, Oregon.

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1

THE RUN FAST EAT SLOW WAY

Figuring out how to optimally nourish your body for an active, happy, and healthy life is surprisingly challenging. We live in a culture that both celebrates food and fears it. We know we should eat better, but health food has a reputation of being bland and boring. Nutrition science and the media are constantly fluctuating on what’s good versus bad for us. On top of all this, we are just too busy to take the time to cook nourishing meals.

Unfortunately, the bombardment of misinformation around healthy eating has led to an epidemic of disordered eating habits amongst young athletes. “While disordered eating does not necessarily mean an athlete has an eating disorder (i.e., anorexia nervosa), there is a huge overlap. Many athletes are often unaware of just how many calories they require for their high level of activity. Other athletes may adopt a special diet in hopes of improving their performance, yet not make up the calories that are missing when specific foods are being eliminated, “ says Jennifer Carlson, MD, who has extensive experience treating amenorrhea and the female athlete triad at Stanford University (read our complete interview with Dr. Carlson on page 30). Restrictive fad diets can easily spiral out of control, leading to an unhealthy relationship with food and malnourishment. In fact, in a study of Division 1 NCAA athletes, over one-third of female athletes showed tendencies that put them at risk for anorexia nervosa (nationaleatingdisorders.org).

Even seemingly healthy eaters are often undernourished. Exact statistics are unknown, but experts estimate more than half of female endurance athletes have experienced athletic amenorrhea, with some studies concluding it affects upward of 65 percent of collegiate distance runners. Athletic amenorrhea, also called secondary or hypothalamic amenorrhea, is the absence of menstruation directly related to an energy deficiency. When the body isn’t getting enough high-quality fuel, it begins to shut down systems that aren’t necessary for survival, and the female reproductive system is one of the first to go.

In the short term, poor nutrition puts athletes at an increased risk of injuries, stress fractures, anemia, fatigue, low immunity, irritability, poor concentration, and more. The long-term repercussions include low bone density, hormone imbalances, decreased metabolism, infertility, chronic diseases, cardiovascular risks, and depression.

In this chapter, we’ll explain how to eat healthy without counting calories, why you should ignore the latest diet trends, and how to get back in tune with listening to your body’s hunger signals. We’ll debunk the big fat myth around fat (bring on the butter!). And we’ll teach you how to celebrate real food for the wealth of benefits it provides for both your body and mind.

DIETING DOES NOT WORK

Restrictive diets can be pretty enticing with all their promises for weight loss, six-pack abs, and eternal beauty. It’s not surprising that we easily fall victim to the latest diet trend. The $64 billion weight loss industry is working hard in every media space to get our attention, which can make grocery shopping a confusing, panic-inducing activity.

But the truth is dieting does not work and leads to an unhealthy relationship with food. In the long term most dieters regain the weight lost plus a few new pounds.

There are many compelling reasons why dieting does not work. For starters, it’s counterproductive to how your body functions. The body is constantly working hard to maintain balance, and when we restrict calories our metabolism outsmarts us and slows down. The body produces stress hormones in response to less nutrition, and these hormones signal cells to store up reserves resulting in weight gain.

Dieting also leads to thinking about food around the clock, which doesn’t help keep hunger signals at bay. The mind wants what it can’t have. A month without chocolate can lead to binge eating an entire box of cookies, which can lead to negative feelings and anxiety around food.

Additionally, restricting healthy fats and complex carbs leads to an energy deficiency, which causes sugar cravings. Our bodies end up wanting the quickest fuel source possible, which are simple sugars from refined carbs. And sugar is one of the leading culprits of weight gain.

Lastly, dieting is simply no fun. Healthy eating should not be restrictive, bland, and boring. Nor should healthy eating become obsessive. Food should be celebrated—it nourishes our minds, bodies, and souls. The recipes within will help you indulge in real food with confidence.

COUNT SPLITS, NOT CALORIES

“In the past I would feel a burden with my diet. I worried about whether I was eating the right foods and how it would affect my performance. I now focus my energy on the quality of food instead of measuring quantities. I spend enough time counting miles and calculating splits on the track. I don’t need to bring math into the kitchen, too.”

—SHALANE FLANAGAN

After our first cookbook launched, we received emails from runners who were upset that we didn’t provide calorie counts and carb, fat, and protein measurements. Despite the complaints, we received more emails from happy fans relieved to eat without numbers dictating their appetites. For our second cookbook, we stand by our belief that calorie counts have no place in the kitchen. When you’re slicing and dicing real food, all that matters is taste and satisfaction.

A calorie is a unit of measure based on estimates. Think back to science class. Do you know what a calorie actually measures? We had to check Wikipedia ourselves. It’s defined as “the approximate amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius at a pressure of one atmosphere.” Huh?! In 1824, a scientist calculated the number of calories in a gram of fat, protein, and carbohydrate. These rough calculations from nearly 200 years ago are still used to determine the calories listed on every single packaged food.

We now know that everyone burns a calorie differently. Digestion and metabolism are intricate processes that vary greatly from person to person. How much energy one person extracts from a hunk of cheese is different from the next person. Different foods are also burned differently. A calorie from an almond does not provide equivalent energy as a calorie from a Twizzler. Complex stuff!

Additionally, people who count calories depend on packaged foods, since these foods make it easy to calculate numbers. But packaged foods are the very foods that cause weight gain. Whole foods, without the pretty packages and fancy numbers, leave us better nourished, more satisfied, and less likely to overeat.

Instead of following rules, we want to teach you to get back in tune with listening to your body’s hunger signals. First, trust that your body knows best. It can be hard to listen to hunger cues if you’re constantly eating while on the run or in front of the TV. Turn off electronics so you can eat mindfully. Enjoy your meals with friends and family. Slow down and chew your food so your stomach has time to register how much you’re consuming (Eat Slow!). And most important, everything you eat should taste amazing so that you feel satisfied at the end of a meal. That leads us to our next point. Bring on the fat.

BIG FAT MYTH

“Maybe you need more butter in your life.”

–ELYSE KOPECKY

For years we were told to eat less fat because it was believed to cause weight gain and high cholesterol. The reality is whole food fats are essential for maintaining a healthy weight and help your body produce good (HDL)...

Details zur Ausgabe

• Verlag: Rodale Books
• Erscheinungsdatum: 2018
• Sprache: Englisch
• ISBN 10: 1635651913
• ISBN 13: 9781635651911
• Einband: Gebundene Ausgabe
• Anzahl der Seiten: 256
• Kontakt zum Hersteller: preigu GmbH & Co. KG; mail@preigu.de; ; Lengericher Landstr. 19; Osnabrück; Niedersachsen; 49078; Deutschland