June 10, 2005 –

 

Nutrition Tips - 10 Foods for Health and PR’s, by Diane Gallagher, M.S. R.D., a Registered Dietitian and competitive master's runner

 

1. Water
2. Fat Free Milk
3. Broccoli
4. Whole Grain Cereals and Breads
5. Yogurt
6. Oranges
7. Beans Lentils and Dried Peas
8. Tomatoes
9. Potatoes
10. Lean Meats, Poultry and Fish

 

·         Beans, lentils and dried peas – one of the best sources of water-soluble fiber.  

Ø       Lower your cholesterol

Ø       Heart healthy

Ø       Provide vitamin A and potassium

Ø       Great source of protein and carbohydrate

Ø       Use in soups or a delicious side dish. 

Ø       Different beans and legumes will add much flavor they

Ø       Use Beano to reduce unpleasant side effects

 

• Tomatoes – many “special” ingredients

Ø       Packed with vitamin C and vitamin A

Ø       High in antioxidants

Ø       Contain a phytochemical called lycopene  that may help to prevent certain cancers 

Ø       Use in tasty salads, pasta dishes and soups

Ø       Nothing can beat the flavor of a home grown tomato!

 

·         Potatoes – A versatile food that can be used as a side dish or main course

Ø       Provide lots of carbohydrates and are rich in vitamin C

Ø       Sweet potatoes are also high in vitamin A 

Ø       Eat the skins and get plenty of fiber

Ø       Avoid frying potatoes or adding cheese to these tasty spuds – This will increase the calorie content of a potato by 50%! 

 

·         Lean meats, poultry and fish – High protein foods

Ø       Choose lean cuts and remove skin or extra fat when preparing

Ø       Lower fat cuts will provide less saturated fat per ounce and are the heart healthy choices.  

Ø       Remember to keep portions to 3-ounce servings – about the size of a deck of cards

Ø       Fish contains omega 3 fatty acids that can help provide protection against heat disease

Ø       Fish is a very low saturated fat protein source

Ø       Avoid eating fried fish too often as this increases the fat and calorie content of the meal

 

Breakthrough findings on Running Injuries – A CONTINUING report from Coach Bill Leach

 

Recent research has concluded that over 80% of runners that suffer injury to hips, legs or feet have less strength in:

 

• The muscles in the front of the hips that lift the thigh and knee upward on the injured side – hip flexion.
• The muscles on the outside of the hips that move the leg outward – leg abduction.
• The muscles on the inside of the thigh that pull the leg toward the center of the body – leg adduction.

 Differences in strength as listed above are contributing to running related injuries to the hips, legs and feet.   Increasing the strength in the muscle groups above, will; accelerate your recovery.  You can also reduce your risk for injury by identifying and correcting differences in the strength in the muscles on the left and right side of your body as listed above.  

 

So, if you have an injury anywhere from your hips down to your feet, or if you want to prevent running injuries for the coming running season, you will benefit from:

 

·         Measuring the strength of the muscle groups listed above, to determine left to right strength differences – Contact Coach Leach at bill@coachleach.com for assistance in strength measurement.

·         Add strength exercises, targeting the weak muscles groups – An exercise for strengthen the Hip Flexor muscles follows:

 

An exercise recommended for strengthening the Hip Adductor muscles (inside of thigh): 

 

• Attach one end of a resistance band to a firm anchor point at the floor or ground level
• Attach the other end of the resistance band to your foot or ankle, while facing sideways to the anchoring point
• Create resistance from the band by moving away from the anchoring point
• Stand very tall, w/ lower abdominal muscle tightened, facing sideways to the anchoring point
• Begin the exercise by moving the exercise leg 1 – 2’ toward the anchoring point w/ tension – away from resistance
• Pull the exercise leg toward the supporting (non-exercise leg) – against resistance
• Repeat 2 sets of 15 repetitions on the weak side and 1 set of 10 repetitions on the strong side

 

STAY TUNED!  Coming issues will guide you toward strengthening exercises for Hip Abductor muscles to reduce your injury risk.

       

PEAK FYI

 

• The current PEAK Performance Training Cycle ends on Thursday, June 23

 

• The next PEAK Performance Training Cycle begins on Monday, July 11

               

Ø       Monday sessions FOCUS upon CORE Exercises, starting at 6:00 a.m. and 6:00 p.m. at the CARA Board

Ø       Thursday session FOCUS upon EITHER CORE Exercises and SPEED Training (Athlete’s individual choice), starting at 6:00 a.m. and 6:00 p.m. at the CARA Board

Ø       Saturday session FOCUS upon SPEED via interval, repetition and hill training, starting at 8:30 a.m. at the Montrose/Wilson Marathon Training Site

 

“Intermediate Core Training”, a DVD is available for purchase at www.coachleach.com.  The DVD is 1 hour and 5 minutes in length and includes a detailed “CORE” Wake-up and Warm-up routine and 3 full “CORE” training sessions, including demonstrations by athletes, the animated “CORE WIZARD” and a “Coaching Points” booklet.  “Intermediate Core Training” is available via: www.coachleach.com Fleet Feet Sports Chicago

 

Race Results –

 

The Chicago Lakeshore Marathon – Monday, May 30, 2005 – SUSPECTED DISTANCE OF 27.2 MILES BASED UPON GPS READINGS FROM MULTIPLE FINISHERS

 

                                Laurie Mann         3:55:55    1^st in age group – 18^th Female finisher –   suspected measuring error of 1 mile – distance adjusted time = 3:46:24

 

Correction from last Newsletter - Gary Lynch     4:04:21    suspected measuring error of 1 mile – distance adjusted time = 3:55:02

 

The United Run for the Zoo – Sunday, June 5, 2005 – Chicago Illinois

 

5 K –

 

                                Ursula Taylor        21:14       4^th in age group     6^th female finisher

                                Jill Jacobs              32:50       14^th in age group

 

                10 K –

 

                                Kristine Kinder     44:16       2^nd in age group    5^th female finisher

                                Nimrod Gutman    45:36       5^th in age group

                               

Please report your race results, including notes – P.R.’s, etc. –e-mail bill@coachleach.com

 

Questions? Please forward questions to coachleach@coachleach.com – we look forward to your questions.

 

ARCHIVED editions of past COACHLEACH.COM Newsletters are available via the HOME page of www.coachleach.com

 

Coach Bill Leach 2400 North Sheffield Avenue Accelerated Rehabilitation Center Chicago, Illinois   60614 773-793-3917 http://www.coachleach.com