"Eat right for your type", Naturopathic physician, Peter D’Adamo, published this book in 1996. The book's details how people can become healthier, increase longevity, and reach their ideal weight by eating according to their blood type ( A+, A-, B+, B-, O+, O-, AB+, AB-).
Naturopathic medicine blends modern scientific thinking with traditional and natural forms of medicine. Natural modalities—such as nutrition, lifestyle counseling and botanical medicine are used to optimize lifestyles and treat illness.
Naturopathic doctors work according to a set of basic principles that activate the natural healing power of the body and address causes for underlying disease. It does not focus on alleviating symptoms.
The theory behind the blood type diet is based on the notion that your blood type can determine the foods you should consume in order to achieve your optimal health. D'Adamo also believes that within the stage of digestion of various foods there are differences in the digestive tract secretions associated with each blood type. He also goes on to suggest that if you design a meal plan that is specifically for your blood type, you are able to digest with greater efficiency and avoid the negative effects of certain ingredients, lose weight, and enhance one's overall health.
So what are the types of foods should be eaten or restricted for each blood type?
*"Eat right for your type", Naturopathic physician, Peter D’Adamo
Exercise is essential to your health in many ways. Exercise can help you stay at (or get to) a healthy body weight. reduce your risk of fractures, keep you in a happier mental state, and can reduce the risk of many diseases (i.e. cancer and heart disease).
Exercise is what keeps your body's muscle and joints well conditioned. Underutilization of your muscles and joints will make your body become weaker. When you exercise you gain stamina, strength, stronger bones, and flexibility.
So what does exercise have to do with nutrition? Nutrition provides the energy you need for your physical activities. As you get more active and become more fit and/or lose weight, your energy needs (caloric needs) may change. To get the energy you require, you need to get the proper amount of macronutrients:
· Protein: Maintains and rebuilds tissues such as muscles.
· Carbohydrates: The body's preferred source of energy.
· Fat: Also provides energy.
· ***Don't forget your H20: Replacement of water lost throughout your activities.
Eating a diet that is balanced can provide your body with all the nutrients that it needs without receiving too much, or too little, of one nutrient.
Exceptions lay within individuals who are athletes or whom are extremely active. These individuals may have special nutritional needs that usually require more carbohydrates (i.e. whole sources such as grains, vegetables, and fruits) than the amount recommended for the average person. Carbohydrates are stored as "ready energy" in your liver and muscles. This energy supply gets used up very quickly during exercise. Endurance athletes (such as runners, triathletes, and cyclists) need a particularly large amount of carbohydrates and often need to refuel during their activities with food and water/electrolytes. However, until the foods are digested, the muscles will not get all of the oxygen and energy-delivering blood they need during the workout, so it’s best to choose foods that the body can digest quickly. Your post-workout re-feed should include nutrients from both carbohydrates and protein. When an adequate amount of food nutrients and water/electrolytes are consumed before, during ,and after your exercise blood glucose concentrations are being maintained; which maximizes athletic performance and improves recovery time.
In order for growth to occur and to maximize the benefits of your workouts, your body and mind need to recover. There needs to be time and rest for each system to repair and adapt to the acute stimuli from training. In order for the body to repair effectively, the right amount of nutrients need to be taken in so that proper levels are restored for the next workout. When adequate food and water/electrolytes are consumed before, during, and after exercise, not only is performance improved; but, recovery time is maximized. Post-workout nutrition and it's timing are very important. You need to replenish your body's energy sources that were just depleted.
It's February and that means it is American Heart Month, a time when the nation focuses on heart disease. Heart disease is the #1 killer of Americans.
During the Covid-19 pandemic, many people delayed or avoided professional care for heart attacks or strokes. This prompted the American Heart Association to create a campaign called "Don't Die of Doubt". This campaign reminded people to go to the hospital when you have symptoms.
Also, while being quarantined many individuals engaged in more unhealthy behaviors such as lack of exercise and unhealthy eating which contribute to heart disease.
In most cases, heart disease is preventable when people adopt a healthy lifestyle (maintaining a healthy weight, controlling blood sugar, regulating high blood pressure, and getting at least 30 minutes a day of physical exercise). One of the top reasons we began Miles & Macros, LLC was to contribute to the pursuit of teaching individuals healthier lifestyles. We are an end-to-end business providing private running coaching and private nutrition consulting/meal plans; also well as, corporate packages for corporations who care about their employees' well-beings. Our two approaches to a healthier lifestyle are two of the main characteristics of preventing heart disease.
Benefits of Running:
Individuals being first diagnosed with heart disease, whom begin to participate in running, are likely to return to work and show improvement in other measures of their quality of life, such as more self-esteem, lowered stress, and less anxiousness. Astoundingly, the death rate is reduced by 20% to 25%!
Benefits of Nutrition:
For years, research into correlations between diet and heart disease showed that people just eat food, (processed foods), NOT macronutrients:
People following healthy diets consistently had a 31% lower risk of heart disease!
Please take your health seriously and contact us for customized, one-on-one online coaching and counseling.
When you hear the word treadmill it is usually followed by a groan. While it is not as glamorous as your favorite road segment or trail lined with beautiful pines, the treadmill offers many benefits to a runner.
1. Escape from inclement weather
Winter training can be difficult due to the snow, ice, and freezing temperatures. Runners often try to run outside as much possible; however, sometimes the conditions could cause a potential injury. The treadmill is a safe alternate while you weather the storm. The controlled climate also keeps your muscles warm which helps reduce risk of injury.
2. Reduced impact on your body
One big benefit is the reduction of impact compared to running on harder surfaces. Newton's Third Law states, For every action there is an equal and opposite reaction. When you run on concrete or pavement your body needs to be able to absorb the forces it endures when it encounters a hard / immovable object. Most treadmills tend to have some sort of shock absorbing system that helps to lessen impact forces.
3. Mental toughness
Come on, this is a given. Running in one place for an extended period of time will make you next outdoor run feel like a breeze! You get so many mental toughness points when you are treadmill running. The treadmill is also a good place to really listen to your body and it's sensations since there may not be as many distractions or other stimulation for your mind to latch on to.
4. Race course simulation
Another advantage of the treadmill is that it can help you train for your next event very specifically. Programmable treadmills help you simulate the race course. If you know the course profile, controlling the speed, incline, and decline will come in handy on race day.
5. Netflix and run?
Sometimes it is nice to put on a good tv show or movie and let the time tick by while you are catching up on some Netflix! I wouldn't suggest a scary movie, I was watching one once and when something jumped out - I jumped and almost fell off the treadmill.
6. Amuse yourself with a workout
Planning a speed session is a great way to pass the time. Some of my favorite workouts are: a good warm up followed by increasing the pace by 0.1mph every minute. This makes me want both the workout to end quickly but also make it so that I want time to go slow (imagine that!) so that I don't have to increase my pace.
7. Even pace
When you are running outside, you will gradually slow down when you are tired, bounding up a hill, etc. However, on a treadmill you are forced to keep an even pace and in some cases an even effort level.
The treadmill can be efficient if it's located in your house or if you use the treadmill at a gym then do your core / weight training routine. Time is always important and being able to maximize your time is always beneficial.
There are so many more benefits to treadmill running that have not been covered in this article but needless to say the treadmill can be a great tool for training as well as being a safer option when conditions or time constraints may be an issue.
So next time you are on the fence of whether or not you should treadmill run, please consider some of the arguments made above and have a great run, wherever you choose!
In its purest form, the Paleo Diet allows you to eat ONLY those foods that humans ate when they first roamed the earth millions of years ago.
What to eat:
Nuts and seeds
Lean meats, grass-fed animals or wild game
Fish, especially those rich in omega-3 fatty acids,
Oils from fruits and nuts, such as olive oil or walnut oil
What to avoid:
Grains, such as wheat, oats and barley
Legumes, such as beans, lentils, peanuts and peas
Dairy products, including milk, cheese, yogurt, and butter
Refined sugar as well as honey and artificial sweeteners
Processed and cured meats, such as bacon, deli meats, and hot dogs
Highly processed foods in general
Sample Meal for a Day:
Many runners finish their runs and immediately check their latest form of technology's data. Amongst the countless data provided to an athlete from their Garmin, Coros, or Suunto watches is cadence. So, what is cadence? Cadence is defined as the total number of steps you take per minute. An easy way to measure your cadence is to count the amount of times your feet hit the ground in 60 seconds.
What can a runner do to increase their cadence? There are a couple of things you can do to help increase your cadence. First, I'd ask my runner: "what is the main reason that you are looking to have a higher cadence"? It's true that typically a higher cadence (~180) tends to be more efficient for most runners because generally a higher cadence means that ground contact time and distance traveled vertically are kept at a minimum. However, everyone is different and what works for you may be different than others. So if you are experiencing an unusual amount of injuries or seem to have hit a plateau in your progression of training then it is possible that you can improve both areas by improving your running economy/efficiency...one of the ways being increasing your cadence.
1. Hill Running - Find a hill that is approximately 3-10% in grade (or use a treadmill) and run up it comfortably. Hills tend to promote efficient running naturally. You do not need to put in a high effort, your main goal is to increase your cadence and over time teach your neuromuscular system.
2. End your run with some relaxed but quick short strides. Similar to hill running, short bursts of faster running will help improve economy by training your neuromuscular system.
Non Running Specific:
1. Cycling in a low gear at high RPMs (aim for 95-100+) This will help mimic the turnover needed in running, but with the aid of a wheel.
2. Developmental Drills. These are used to build coordination and help get your body ready for efficient running. Some of these drills are A Drills, B Drills, Standing Cycle. These won't directly alter your cadence but they will help aid your motor skills.