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Welcome to the Running Patriots Nutritional Help Space

This space contains healthy eating suggestions for optimal nutrition.  This is a starting point.  Please attend the upcoming nutritional seminar for more explanation (Date TBD).  Additionally, you can work one-on-one with Coach Brown for specific needs.

Remember, it's all about choices and making ones that are harmonious for YOU

  • Utilize the Muscle Test.
  • Stay Consistent. 

Stock up on REAL food - minimally processed!  The majority of your food should come from this list:

Farm Eggs

High Quality Meat & Fish (local, organic or grass fed if possible)

Beans & Legumes

Vegetables

Fruit

Nuts (no hydrogenated oils)

Wild rice, Quinoa, Couscous, Oatmeal

Specific Foods High in Iron:

  • Red meat
  • Egg yolks (remember to choose eggs with rooster in the hen house if possible)
  • Dark, leafy greens (spinach, collards)
  • Dried fruit (prunes, raisins) - try to find ones without added sugar
  • Mollusks (oysters, clams, scallops)
  • Beans, lentils, chick peas and soybeans
  • Liver
  • Artichokes

How to Replenish Electrolytes Naturally

http://foodbabe.com/2012/07/10/the-secret-behind-gatorade-how-to-replenish-electrolytes-naturally/

http://everydayroots.com/homemade-energy-drink

Electrolytes

Sodium - be generous with SEA SALT

Chloride - whole food sources such as olives, seaweed, rye, tomatoes, lettuce, and celery

Potassium - avocado, banana, baked and sweet potatoes, green leafy vegetables such as spinach and kale, peas, and beans

Calcium - Tofu, Tapioca, Chia seeds, Collard greens, Kale, Bok Choy, Figs, White Beans, Broccoli, Turnip Greens, Spinach, and Almonds

Magnesium - chow down on leafy green vegetables, whole grains, nuts, peanut butter, dried beans, and lentils as often as possible

Foods for Hydration

http://www.active.com/health/articles/6-best-hydrating-foods-for-athletes

Eat less CRAP 

C – Carbonated Drinks
 R –  Refined Sugar 
   A – Artificial Sweeteners & Colors
     P – Processed Foods
Eat more FOOD
F – Fruits and Veggies
  O – Organic Lean Proteins 
    O – Omega 3 fatty acids
      D – Drink Water

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