The Medical Center 10k Classic

Physical Activity Readiness Assessment

Training Schedules

Eating For Energy

Improving Your Cardiovascular Fitness

Keeping Your Cool

Stretching

Warming-Up & Cooling-Down

Final Preparations for the Big Event

EATING FOR ENERGY

A healthy, balanced diet that provides optimum nutrition will give you the energy you need to stick with your exercise program. This is the same diet that can reduce your risk for major diseases, such as heart disease, cancer, and stroke. It can also help you reduce excess body fat and keep the weight off. So continue to follow these eating guidelines even after The Medical Center 10k Classic is over.

• EAT MORE whole fruits, whole vegetables, whole-grains, and beans and legumes.
  • Fruits: Apples, cherries, cranberries, grapes, grapefruit, plums, raspberries, strawberries, apricots, cantaloupe, nectarines, oranges, peaches, tangerines, bananas, pears, pineapple, avocado, honeydew, kale, kiwi, blackberries & blueberries
  • Vegetables: Beets, bell peppers, cabbage, carrots, onions, radishes, tomatoes, squash, sweet potatoes, cauliflower, corn, turnips, artichoke, asparagus, green beans, broccoli, Brussels sprouts, celery, collard greens, cucumbers, lettuce, okra, parsley, peas, spinach & eggplant
  • Whole Grains: Whole wheat, whole oats, brown rice, barley, and rye
  • Beans and Legumes: Soybeans, black beans, kidney beans, navy beans, chick peas & lentils

• EAT MORE foods that are closer to their natural state. For example:
  • Whole kernel corn instead of corn chips
  • Whole apples instead of apple sauce or juice
  • Oatmeal instead of sweetened cold cereal
  • Raw carrots instead of carrot cake
  • Low-fat milk instead of chocolate milk
  • Peanuts instead of peanut butter
  • Steamed squash instead of squash casserole
  • Baked fillet of fish instead of fish sticks
  • Low-fat cheese instead of Cheez-whiz

• DRINK MORE fresh water.

• EAT MODERATE AMOUNTS of lean protein sources each day from meat, dairy, poultry, fish, and vegetarian sources

• EAT SMALL AMOUNTS of fats daily that are high in monounsaturated fatty acids, such as olives, olive oil, avocado, flaxseed, and nuts

• EAT LESS "white" foods.
  • White sugar
  • White flour
  • White potatoes
  • White rice

• EAT LESS processed foods. For example:
  • Most sugary dry cereals
  • Crackers
  • Cookies
  • Cakes
  • Pastries
  • Frozen waffles & pancakes
  • Corn & potato chips

• EAT REGULAR, MODERATELY-SIZED meals and snacks throughout the day.