Lilly Diabetes Meal Plan


The moment I entered my doctor’s office, I knew her face meant something like – “You’re in serious trouble, Maria.” She gave me a smile, but you know, doctors smile because they have to be pleasant and comforting. I smiled back at her as I sipped my hazelnut milk tea and sat on her narrow chair. 


“So, Mary. You’re not hypertensive, for now. The result showed 120 over 80. That’s normal, for now. What’s not normal is your weight. You’re a petite 5”4” and weighing at 100 kilos. That’s not gonna cut it. You will be 40 in 2 years and by then, curative measures for various cardiovascular illnesses will be too late. We have to start now so that you’ll age healthily.”


“Ok. What do we do?” I said.


“You need to go on a diet, more like an eating lifestyle, Mary.” The doctor said.


“Diet?” I was a bit offended of how she said it to me. Or maybe I was just touchy and didn’t want to accept the fact that I am HUGE.


“Yes, you heard it right. Diet… How old is your youngest?” She pointed at my darling Sofia who was waiting for me outside her office. “She’s adorable!”


“My daughter’s two years old,” I answered back.


“Well, if you continue to drink those sugared milk teas or eating waffles at Starbucks full of butter, maple syrup and cream, it is highly likely that you will develop diabetes within the next five years. I am not threatening you. This is the reality especially in your case – your grandmother died of heart failure and that was a complication of her diabetes, correct? You also have a history of depression, right?”


“Yes,” I said. 


“Ok. I’m filling out this laboratory request and you have to do this ASAP ok? I want to know if your blood sugar is regular, borderline, or over so that we can do something about it now. I also added creatinine and uric acid. I just want to check.” She smiled at me. “And, yeah… Lilly Diabetes Meal Plan.”


“Ok, teach me how that goes,” I said.


“The concept is very simple. If this is your plate, half of it must be filled with veggies. Here, you can see some leafy greens and on the side is a cucumber tomato salad drenched in lemon and lime with a bit of pepper. Any questions?” The doctor asked as she showed me the drawing of a plate with food on it.


“Can I put some sugar in the veggie salad?” I asked.


“I knew you were gonna say that. Ok, here’s the rule. You can sprinkle brown sugar on it – half a nail size.” The doctor said. She saw my eyes widen. “Mary, we are trying to lose weight. You might be eating healthy veggies as a salad, but the sugar will invalidate its health benefits. Well, I mean, if you put lots of sugar. So, control it. In time, you will also get used to not eating too many sweet foods. Ok?” She smiled at me again and patted my hand.


“To continue, the next portion is your  protein – fish, seafood, chicken, beef, or pork. I do recommend fish – it’s much better than the other ones. Salmon has Omega 3 fatty acids and tuna is also nutritious. There are a lot of fishes out there that you can eat. It doesn’t have to be grilled all the time. But then again, it can only be one-fourth of your plate. About 3 to 4 ounces or 100-120 grams. No chicken skin. As much as possible, no fried foods. If you can’t avoid it, place the fried food on a tissue and take out the excess oil.”


“Ok, understood doc.” I was being cooperative.


“The other portion is your carbs. I know that you are a rice eater. If possible, limit the rice to one cup per major meal, maximum. Boiled potato is ok. Sweet potato is ok as well. Just remember the portion, one-fourth of your plate.” The doctor was being friendly to me.


“I got that. Will do.” I said.


“Lastly, add a serving of fruit and a glass of milk to your meal. That’s how the Lilly Diabetes Meal Plan works.” She sounded so sure of herself when she told me that.


“Doc, can I have snacks in between?” I had to ask her.


“Oh yes, of course. The calorie total allotted for snacks is 200 calories – it must be whole wheat, fruits or veggies. You can also eat eggs or drink a non-sugared all-fruit smoothie. We will go for natural foods here. Avoid junk foods and fast food meals too. I know it’s hard, Mary. But you have to lose weight. In 6 months, I expect that you’ll lose 10 kilos. I will monitor you and set up an appointment once a month. You just have to track your progress in a chart. Diabetes is very hard to manage. Let’s not go there.” And I believe her.


It’s been a week and I’ve been following the Lilly Diabetes meal plan. Weight lost so far? Zero kilos, but I don’t mind. I’ll get there, I’m sure of that. The plan also states to walk or jog 30 minutes each day. She’s right. It’s not easy at all, but I have to do it. I need to get better. I choose to lose weight and get healthy. I want to live longer and if this is what I have to do, then, so be it.


When (Over) Running Gets The Best Of You


My (Over) Running Addiction


I’ve had my years of being “addicted” to running. I started jogging on the rubberized field not far from my home. It started slow until my body was able to handle fast running. It was such a fulfilling routine for me. Not only did I lose a lot of weight, but I also felt my resistance getting stronger and my breathing was easier as my lungs expanded. Everything good actually followed after that – my skin glowed, my belly got smaller and smaller by the day, and I got stronger – physically and mentally. 


I just noticed some things after running for a few months. I would run a few kilometers a day then, and sometimes I really didn’t want to give it a rest because it made me lazy. I felt like I had to run daily. However, after a few weeks of that routine, my knees would buckle while my back and hips would hurt. I was having trouble sleeping and sometimes, I didn’t know why I’d get mad at the waiter just because he served me water with no ice! Horrible mood swings I had!


Signs to Watch Out For


That was when I got worried and anxious. It was frustrating to feel weak when I had been eating and exercising enough. But when I came across an article about overrunning, it made me realize how much stress I have put my body in. I was experiencing the results of overrunning – too much, too soon, too often, too fast. 


Here are some warning signs that I’ve experienced when I was running too much.


  • Too tired to do usual chores and activities. You woke up a few hours ago and yet your eyes tend to close. You go to sleep again just before lunch. You don’t have the energy or the will to cook or clean the house. ‘The mind is willing but the flesh is weak’ is an appropriate description. You may initially have DOMS (delayed onset muscle soreness) which will lead to generalized body fatigue if you don’t listen to your body’s signal to pause awhile and rest. 


  • Brimming with adrenaline and cannot sleep. Many runners can attest that they have experienced insomnia when they overrun. That’s because the sleep cycle is disrupted with excessive training and it’s a clear indication that you need to take it slow. Sleep plays a very vital role in the rejuvenation and recovery of our muscles that have been through a lot during the day. 


  • Gaining weight instead of losing. Research has always proven that there is a surge of cortisol hormones when you exercise, and when you overrun – which means you over train – you also release too much cortisol. Bad thing is that this hormone stimulates your satiety center, making you feel hungry all the time. Consequently, continuous overtraining will lead to overeating as well. 


  • It creates feelings of anxiety and depression. When you’ve been training too much and you don’t get the positive results that you want, negative thoughts and emotions fill you. This creates a vicious cycle of overrunning in pursuit of your goals, thinking that you’re not doing enough. Then your physical, mental and emotional health is in jeopardy. 


Don’t Run Towards Destruction


I don’t run that much anymore these days because of the busy schedule and also because my long time friends who ran with me that time have reconsidered and pursued different practices, although they still run twice or thrice a week in moderation. 


Running is a great way to exercise, but it’s easy to be addicted to something that’s supposed to be a healthy routine. Always remember to take a break and rest your body despite your goals to keep fit. Besides, resting is part of being fit and healthy.




You have just registered for a marathon event and you are probably nervous about what might lie ahead. The task ahead seems impossible, intimidating and exhausting.  However, anyone can complete the 26miles of a marathon with preparation and proper planning.

Completing a marathon is a colossal achievement regardless of when you cross the line. Running a 26-mile marathon is no simple accomplishment. No one cares about your finishing time. You don’t need to be an expert sprinter to finish one; however, you do need monstrous measures of commitment and discipline. You also need solid preparation plan if you want to finish. It doesn’t make a difference whether this is your first time planning for a marathon or one of several. A decent strategy for your physical and mental preparation is as imperative as a running plan and can help you on the D-day. 

You may have quite recently begun to outline planning schedules, with a couple of tune-up races and components vital for your imminent marathon. Regardless of what race you are concentrating on, it will be useful to grasp, that while there are fundamental standards for preparing, it is necessary and helpful to encounter be happy while running, and appreciate one exercise session after another. When preparing for a marathon, it is important to master the art of energy conservation. This implies being productive in your preparation and in your week by week training. It is best to get a plan you can follow and achieve with hard work weekly. 


  1. Make a plan 

Remember your present capacities when making a timetable of training practice. If you have finally decided to partake in that marathon, you should already have the ability to keep running for no less than 30 minutes without ceasing. Your training plan should incorporate what sorts of preparing practices you need to do, what number of miles you need to do in a solitary run, and recovery exercises.

Give yourself a lot of time to fulfil your objectives. Try not to expect immediate results particularly with regards to intense exercise. You should set aside no less than 16 to 20 weeks to prepare for a marathon. 


  1. Obey your body


In other to remain healthy on the days leading to the marathon, you should listen to your body and be cautious. If you feel pain in a certain region or suspect an injury, try to book an appointment with a physiotherapist or take some days off from training. It is also imperative you wear proper clothing while training. For instance, you should drink fluid and wear dry clothes after every workout session. If you feel chilly after your exercise due to wet clothes, take a short, steaming shower. Endeavour to remain warm after your exercises to avoid debilitating your immune system, and perhaps getting ill. 


  1. Stick with an eating routine rich in carbohydrate

While you’re preparing, 60 to 65% of your eating regimen should originate from mostly complex starches. Eat food like pasta, potatoes, wheat bread, beans, yams, and apples. During the race, eat carbohydrate gels every 30 to 45 minutes. Starchy foods enable your body to create energy for running so they’re a significant part of a marathon runner’s eating routine. 

Your typical eating routine should comprise of around 2000 – 2500 calories. While training, you should include an additional 100 calories for every mile you run. 


  1. Plan your Race Strategy 


Do you intend to run the first part faster or run the second half quicker? Are you strategizing getting paced by a pacer? Notwithstanding, practice your race strategy and observe how you’re feeling on D-day, and adjust as need be. 

In case you reside nearby, try to visit the race course before the race day. Better still, you can bicycle, run or drive through the race course. If you don’t live nearby, study the guide provided by the body in charge.  



Running a race is no child’s play, and participants can absolutely have fun regardless of the fact that they don’t finish excellently. Be that as it may, most athletes truly need to make sure that they perform excellently in their race and improve on their finishing times. For starters, this can be the main aim of their race; however, they are prone to minor mistakes which can ruin an otherwise perfect race. These minor mistakes can be avoided by ensuring one has a mastery of the problems that could go wrong and prepare for them beforehand. 


No matter how experienced one is, every athlete is prone to an anxiety attack in the build-up to the race. The initial step to managing anxiety is acknowledging it. Acknowledging that everyone is prone to race anxiety brings about a kind of reassurance. To an extent, anxiety has a good effect during preparations as it ensures that we are well prepared for the race. Anxiety can also have a negative effect as it can make us to question our preparation and our ability, so knowing how to manage it is necessary. 


Running is fun and you shouldn’t be afraid. There are various errors that inexperienced and professional runners are liable to which can spoil one’s race day. For instance, it is no secret that poor pacing is one of the most common mistakes of athletes and this issue can be solved by learning from professional before the race day. Itemized below are the most widely recognized race day mistakes that can spoil a race day (and the simple approaches to avoid them). 



  1. Avoid eating new food on D-day



With all the fascinating energy drinks, bars, and candies one comes across at sports events, it is quite enticing to try out new energy sources. However, these new energy sources are not worth the risk. You would most probably end up with a stomach upset and more regrettably, you might not get the energy supply you sought.  It is better to stick with your conventional energy source such as banana and peanut butter before each race just like you did during training. The secret to nutrition before a race is to maintain consistency. For instance, if you are used to running prior to eating, stick with that on the race day and avoid the temptation of trying new methods. 



2. Prepare yourself mentally


Even if you can run non-stop for hours, it is imperative you train your brain. Diversions, visualization, and positivity are very important mental techniques for overcoming unexpected race day challenges. Practicing beforehand or doing a dress rehearsal of the main event during training would go a long way in preparing you for the challenges that lie ahead. 



3. Starting off too quickly


Another regular mistake in running is the rapid start. This is the number one mistake that both experienced and inexperienced runners always make. It is very easy to be tempted into racing out of your blocks very quickly. However, you end up regretting your decision. In spite of the fact that inexperienced runners may look like the better runner at the starting, they will end up expending an excessive amount of energy. This could eventually slow them down towards the latter end of the race.  In other to avoid the temptation of running too fast, try to keep away from the speedier runners and monitor the time. To run a perfect race, one should endeavor to run the first part of the race at a convenient pace, run the 3rd part with moderate effort and the final part should be a controlled race, using your last bit of reserved energy. 


  1. Avoid wearing new shoes 

With regards to running, stay with what you are used to. Practically everybody knows that it is not right to wear new shoes on a race day. However, a lot of athletes still turn out to events with new shoes. In spite of the fact that these may have been manufactured for top performance, they can cause chafing and eventually lead to a pinched feet or blisters during the race.








Have you at any point modified your running course just to maintain a strategic distance from a hill? The truth be said, most of us have done this before. You are probably 18 miles into a long training session and you come across a hill. Are you going to ignore it or run on it? According to professionals, you have to ignore your inner self and run on that hill. 

Unless you limit your practice sessions to lowlands, hills are a reality every runner has to face. Evidently, running up a slope is more energy-consuming than lowland racing while running downhill conserves energy. Encountering a hill while running can be scary. It burns out your leg muscles and fatigues you. However, hill running is very beneficial to your training regimes. There are various types of counselling with respect to the positive effects of hill running.

How exactly are they beneficial? Stated below are the fundamental reasons: 



  1. Burning of calories 

Source :

There’s a truly enormous distinction between running on an absolutely level treadmill and one with a five percent slope. The difference in calories bought between the two is just about 100 calories. Training on a hill can burn a lot of calories and this is very advantageous. So when next you train, try to run on a hill or increase the slope on the treadmill.  



2. Injury Prevention




Hill running helps counteract injuries. Shorter steps both up and down make it difficult to heel strike when running up the hill. Hill running also helps stronger muscles to hold form when exhausted. Running on level or downhill ground can make you more defenseless to excruciating shin splints by putting weight on your shinbones, yet hill running can mitigate that strain. However, one has to be very careful when running downhill. 



3. Endurance


By running on a hill, runners tend to improve their endurance limit. Spend about a month hill running and you would be surprised at how easy it becomes. Begin by gradually increasing the slope of your training courses until you can easily run on the steepest of hills.  Hill running also improves muscle flexibility which in turn lessens the risk of fatigue. The harder effort also increases cardiovascular abilities and the increased variety of muscles allows others to quickly recover



4. Speed Improvement


Hill running will improve your speed. It not only improves stamina but also develops leg muscles which in turn improve one’s speed. The leg muscles contract easily with more power and force. Your more grounded quads enable you to lift your knees up. Leg strength can be improved by running uphill at full speed, 10 seconds concurrently. 


  1. Muscle and Power 

The building of stronger muscle and power is possible with the help of hill running.  As you keep running up a slope, your muscles are putting in a lot of impulses to battle against gravity. This upward incline is a kind of resistance drill that fortifies the quads, hamstrings, calves, and glutes. This sort of training enables you to lift up your knees higher than normal, which enhances stride and speed. This additionally helps muscle growth to increase. Since your hips, legs and lower legs are striving to carry your body weight, you’re getting more power in the lower body. This improves one’s stride, making you sturdier, stronger and faster especially when you switch back to a level surface. 

As sprinters, our stride is a crucial factor in the way we run. Training on hills enables you to concentrate on lifting your knees while driving your arms up and rapidly moving to the rhythm of your feet. With training, your performance will improve as a result of faster and longer strides. It’s also unsurprising that your perseverance increases after resistance drills.






Any exercise is good for the body, yet with regards to shedding weight, running happens to be the best. All things being equal, running is a standout amongst the most effective approaches to shedding weight. If you are a running already, keep up the good work. However, if you have not started, this article would highlight some reasons as to why running is the best exercise for losing weight. 


There are methods by which exercise can help you shed weight. For instance, dancing, lifting weights and climbing stairs; however, none of these methods is quite as effective as running. Running a couple of miles, particularly if you’ve just started running, requires perseverance, mental strength, and a considerable measure of sweat. Be that as it may, that expended energy is the reason good numbers of ladies have taken interest in running and have shed a lot of weight. In case you’re feeling unappreciated and contemplating losing weight by running, read through these tips and be inspired. 



  1. Running does the trick even when you don’t move.


Intense activities such as running help burn fat faster than less intense activities. Some studies have compared the effects of running and walking on weight loss. A considerable number of them concluded that the rate of weight loss was higher for those that ran. This is most probably as a result of elevated resting energy expenditure after running. In another long-term research of runners and walkers, calories burnt via weight loss was 90% more than that burnt via walking.



2. Running is time-effective


Regardless of the fact that running a mile and walking a mile consume a similar number of calories might be true, running is a considerably quicker approach to consume those calories. The vast majority of runners can run 3 or 4 times as much as they can walk in the same amount of time. On the flip side, short but high-intense exercises may consume more calories every minute per running, but since they’re so short, your aggregate caloric consumed isn’t as great as if you ran. 



3. Follow a Running Schedule 


You ought to have the capacity to shed a few pounds effectively if you follow a running schedule, preferably beginning with a run/walk program (where you keep running for a given amount of time, then walk, before running once again). I truly like run/walk programs for individuals attempting to shed pounds since it keeps you moving for a more extended timeframe. You may work out for 30 to 40 minutes or even an hour with a run/walk schedule, while with a run-only schedule, you won’t have the capacity to go an entire 20 minutes. 


If your objective with running is weight reduction, then you should rather attempt longer runs at low intensities. 

Another thing to consider after your run/walk schedule is to introduce some mobility and strength exercises alongside you run/walk schedule. This could be straightforward activities like body squats and push-ups. Likewise, plank exercises are incredible to enhance your core strength. 


  1. Running is convenient

In spite of the fact that a significant number of us have amassed a tremendous amount of GPS devices and tech tees throughout the years, little is really required to go running. You can do it without anything. You can do also run anywhere you like. You don’t need to bother buying any equipment apart from a pair of running shoes. Hence, running is the best exercise for weight reduction since it’s not expensive, it’s easy, and there are fewer boundaries to keeping up a normal schedule, even after relocating.







It is no secret that running is a common method to get into shape, yet many don’t know that it can profit practically all aspects of your body, and in addition, make you happy. Running is amazingly effective at helping you stay fit in many ways. While it may not be the most preferred exercise for everybody, recognizing its positive effect on your health can make you take it up as a hobby. I was once terribly ill, but with the combination of running and the help of a therapist near me, I was back on my feet in no time.

“Running is painful” is the most popular excuse of people that are reluctant to run. They complain about painful muscles and stiff limbs. Some doctors also emphasize on the side effects of high intensity running such as goaded joints, muscular injury and weak ankles. These people take solace in the fact that something that causes you physical agony can’t be beneficial for you. 

A good number of human beings run at some stage in their life. Running is an interesting activity since it doesn’t cost a great deal to participate and you can keep running whenever it is convenient for you. A few athletes take an interest in entertainment race, marathons or sprints. You can also participate in these events by contacting the necessary agencies.  Running is extraordinary compared to other intense, calorie-blasting exercises around. Still not persuaded? Here are tips to get you running.  




  1. Running makes you more joyful. 


If you’ve been working out frequently, you’ve found out that: No matter your mood at any point in time, exercise would bring out the best in you. Running produces more than endocannabinoids otherwise known as the “sprinter’s high”— that surge of feel-great hormones. In a study published in Medicine and Science in Sports and Exercise, scientists found that even a minor activity—30 minutes of exercising on a treadmill—could quickly improve one’s mood. 

Also, even on those occasions when you need to force yourself to go train, running still secures you against depression and nervousness. A recent report in the Journal of Adolescent Health demonstrated that only 30 minutes of running during the week for three weeks helped improve sleep quality, state of mind, and focus during the day. 



  1. Enhance Your Health 

The truth be said, running is really an extraordinary approach to building your general level of health. Research demonstrates that running can raise your amount of good cholesterol while additionally helping you improve lung capacity and use. Moreover, running can likewise support your immune system and lower your risk of having blood clumps.



  1. Avoid Disease 

Many specialists today prescribe running for individuals who have been diagnosed with diabetes, hypertension, and osteoporosis, and it is demonstrated to help decrease the risk of heart attack. Running does not probably cure cancer, but it lowers the risk of being affected. For ladies, running can really bring down your risk of breast cancer. It can likewise help diminish the risk of having a stroke. By fortifying the heart and assisting the arteries to remain elastic, the risk factor for heart attack is significantly lower. 

A review of 170 epidemiological investigations in the Journal of Nutrition demonstrated that running is related to a lower risk of specific cancers. In addition, running can help improve the quality of life of cancer patients undergoing chemotherapy. 


  1. Shed Weight 

Running is outstanding amongst other types of exercises for losing or keeping up a steady weight. You will find that it is the main approach to burn off added calories and that it is the second best exercise only after cross-country skiing as far as calories burned every minute. 


  1. Lift Your Confidence 

Not all advantages of running are physical. Running can considerably improve one’s confidence. By defining and accomplishing objectives, you can help give yourself a more noteworthy feeling of empowerment that would keep you happy and accomplished.

The art of running and its benefits


We must have taken swift steps at some points in our lives and while we did it just to hurry, there is an art to it that makes it beyond a form of exercise and turns it into a culture that becomes a way of life; which can be consistently scheduled and followed as a routine. Running has proven to not just be a form of sport for athletes but a form of exercise for people who decide to let go of their feet and sprint.

 Basically, running involves moving your body quickly as you move your legs swiftly; faster than when you walk. We can either run because we are being chased or we are chasing something, which can be in form of meeting up with a certain time limit or routine, it could also make strangers chat if they both follow the same path as part of their routine and this improves communication and social interaction. 

Brief facts about running


Running has proven to be of immense help to the health condition of people and has also helped to decrease the mortality rate. Running regularly reduces breast cancer by 25%, cataracts by 35%, gastric cancer by 50%, depression by 19% and serious heart attack by 50%. It burns twice the calories as walking per mile and you wouldn’t bother about having an intense work rate as short interval training is an excellent way to burn fat, sprinting for 8 seconds and then doing a slow run for 12 seconds in the span of 20 minutes can burn 5 times more fat than jogging for 40 minutes in uniform speed.

These are few of the amazing facts that running promises to offer and while it appears attractive, it is to be noted that running doesn’t solve all health issues, it just helps make life a lot easier, let us take a lot at some of the benefits of running as it influences life and communication.

Benefits of running




  1. It helps prevent cardiovascular diseases.


Running a total of 75 minutes each week can help prevent cardiovascular diseases to the minimum. When you run, your arteries expand and contract which keeps your arteries fit and helps your blood pressure be in a normal range. As a result, you are in a good position to have an occurrence of a serious heart attack significantly reduced.


2. It helps in weight control.


Running burns a lot of calories and thus results in maintaining or controlling your weight. It can also be used as a tool for weight loss as it places you on a schedule and helps you lose a considerable amount of weight. Though, it brings a restriction to the types of food eaten because you have to maintain your weight.


3. It helps relieve stress.


There’s a hormone that is increased in the brain while running. Serotonin makes the brain to be in a relaxed state and running increases the level present in the brain, so you just get your morale boosted after few minutes of running.


4. It helps prevent diseases.


Running goes beyond preventing heart diseases alone. It is a reliable help in the prevention of breast cancer in women and some other forms of cancer. People with diabetes too can rely on running to help them reduce their blood sugar, though it is more effective for those in the early stages. Running regularly also helps to boost the immune system which even makes the body strong enough to fight germs. 


5. It improves confidence.


The calmness that comes with running is enough to make you feel a sense of accomplishment when you see that the targets you set for yourself are being met and this boosts your confidence and belief in your ability and capacity.


6. It strengthens the body and mind.


Running influences some other parts of the body too; it results in increased bone density as a result of the stress that occurs in the bones and while this is on, the bones are filled with significant minerals that improve the physicality of the bones and results in strong legs.  This, in turn, increases stability and makes it possible to withstand more stress to the bones. Also, depression is reduced or eliminated as there’s a drive of energy flowing and running inside while running.

Running is a way of life or a form of exercise that influences the body and mind while also lifting our spirits. It is a form of exercise that doesn’t require a guide as long as you have a personal schedule. So, draw out a plan and set out to run because your health might depend on it.  




There are a couple of exercises or races each year when everything is going great until the end. Within the last few yards, you begin to hobble and start questioning your ability to complete the race. You’ve reached your endurance limit; energy levels are poor; your muscles begin to strain there’s no bob in the muscles, vitality level drops, and you’re breathing becomes heavy. You end up struggling notwithstanding the fact that your speed has drastically reduced. 


This conundrum can be avoided byundergoing a talk therapywitha a specialist and by proper training. Some special exercises and training sessions elucidated below are designed to help improve one’s endurance. They also help to improve the pace and strengthen the muscle to withstand fatigue. To guarantee a solid, injury free race, apply the following tips to lessen your risk of slowing down during a race.  

Eat good food before the race 


There are numerous reasons as to why slowing down occurs while running. One of them is the food one eats before embarking on a race. It is quite difficult for food containing a lot of fiber and fat to digest. That doesn’t mean they are terrible foods. However, they can cause devastating effects if eaten 2 hours of less before a race.  Try to explore different varieties of food to know which works best for you. One man’s running fuel can be another’s undoing. Ensure you eat little and give enough room for the food to digest. 


Practice your pacing in exercises 

You need to work on your pacing if you have a propensity for going out too quick, but you realize that steady pacing is what your need to achieve your objective. Simulate your race by taking a few exercises, and endeavour to pace your real race as practiced. Get your training partner to come assist you with the watch and try to guess if you achieved the necessary pace. 

Your training partner should tell you the time you achieved for each practice. If you think you are too fast, you can reduce your pace in the next. When you perfect your strategy, take a mental note of how it feels at that speed. How quick you are making progress, how your hands move and how heavy your breathing is. Try your best to monitor these signs as you can, so you can control all these parameters in a real race. 


Regulate your breathing

Endurance runners need to learn how to run like swimmers. Swimmers make use of productive breathing partners that harmonize with their body. Swimmers only inhale when their faces are not inside the water. Therefore, they concentrate more on mastering their breathing tempo and harmonizing it with their stroke rhythm. Sprinters can gain by a utilizing a similar strategy by syncing their breathing with their strides. Runners should try to exhale for about 2 to 4 strides and inhale for the same number of strides. A quicker pace would lead to a shorter sequence and vice versa (quick pace leads to a couple strides for every breath while a slower pace leads to about four steps for every breath). This can counteract slowing down, as well as enhance the effectiveness of your oxygen transport. Also, it’s an extraordinary approach to control your running pace without a watch. 


Listen to your breathing 


This is simply one of the essential tips to utilize in the first few miles of a race. Try to listen to your breath to notice if people around you are struggling to control their breathing. If your breathing is too heavy, you begin to doubt your ability to finish the race. 

However, your confidence would grow if your breathing was calm and controlled unlike that of those around you. At the initial stage of the race, try to run at a pace that would be comfortable for your breathing. You can increase your speed towards the latter end of the race.

10 Superfoods That Should Be Part of Your Daily Diet


When we think about it, what are these superfoods that have been doing rounds in the fitness community for a few years now? These are usually the foods that are plant based; these are great for the health and provide an ample amount of nutrients, minerals and vitamins to the human body. These are multi-functioning foods that fight several diseases as well. We believe if you are feeling unappreciated then food can be your comfort, and what is better than healthy food. 

Thinking about ‘healthy superfoods’ the first thought that pops up is that they must be tasteless. However they aren’t, they are delicious and mostly the ingredients that we see in our kitchen or super market. So, all you need to do is increase its quantity in your meals. 

Here is a list of our top 10 superfoods that can change your fitness and health game entirely:



  1. Asparagus

Asparagus is packed with vitamin K and helps fight bloating. It also helps in building strong bones. It is rich in antioxidants and folic acid. You can roast it and serve with your proteins or blanch them for healthy salads; the options are limitless.

2. Avocado

This one particular food is our favourite; there are so many ways to consume it. It tastes so good that you won’t be able to say no to it. It is rich in vitamins C, E, K, and B-6, magnesium, potassium, folic acid and monounsaturated fatty acids. Nutrients packed in this single vegetable are immense. To see its magic, you need to try it yourself. 

3. Blueberries

Now who doesn’t love the blueberries? First, it tastes like a party in your mouth and secondly it is the world’s most nutrient food. Here is what blueberries can do:



  • Restore hormonal balance
  • Battle aging
  • Help in weight loss
  • Enhance brain function
  • Stimulate heart health
  • Combat cancer
  • Help in digestion

These berries are packed with anthocyanin, an antioxidant that maintains the blood flow and keeps your memory sharp as you age.

4. Broccoli

Our everyday broccoli is rich in vitamin K that is great for bone building, kaempferol that eases soreness and inflammation, sulforaphane to stimulate heart health and soluble fiber that keeps the cholesterol levels in control. 

5. Eggs

Our mornings start with eggs and our evenings conclude with them. Eggs are one of those foods that can be incorporated in any meal. You can scramble them, fry them, poach them or boil them. They are packed with proteins and amino acids. 

6. Kale

The dark green or purple leaves of kale are rich in magnesium, vitamin c, potassium, manganese and calcium. It enhances eye sight, controls cholesterol, fights cancer and maintains blood flow. 

7. Mushrooms

This food can be used is several ways and has countless benefits. It is great for diabetics and cholesterol patients. It is a lean protein that has no fats in it and burns off cholesterol during digestion. The high level of vitamins and minerals in mushrooms break down the sugar and enhance insulin formation. 

8. Sweet Potato

These delicious sweet potatoes are a treat for your mouth and body. They are packed with countless nutrients including iron, magnesium, vitamin C and D. It helps reduce stress, maintain a strong immune system and keep the energy high. 

9. Salmon

Salmon is loved and known by all, its high levels of omega3 is what makes it so special. It is delicious and can be cooked in several ways. Consumption of salmon controls your blood pressure, reduces soreness, battles cancers and makes your hair beautiful and shiny.

10. Tomato

Tomatoes are a staple item that every kitchen must have and you should increase its consumption as well. It fights cancer cells especially in the stomach, the cervix, breasts and prostate.

This is our list of super foods, if you have any of your own feel free to add to this list.