What Doctors Eat by Tasneem Bhatia

Author:Tasneem Bhatia
Language: eng
Format: epub
Publisher: Harmony/Rodale
Published: 2013-01-15T00:00:00+00:00

NUTRITION PER SERVING: 457 CALORIES • 28 G PROTEIN • 15 G CARBS • 6 G FIBER • 33 G FAT • 5 G SATURATED FAT • 566 MG SODIUM

JORDAN D. METZL, MD

Sports medicine physician at the Hospital for Special Surgery in New York City; author of The Young Athlete, Sports Medicine in the Pediatric Office, and The Athlete’s Book of Home Remedies; and medical columnist for Triathlete magazine.

WHETHER YOU’RE NEW TO EXERCISE OR YOU’RE A MARATHON veteran, Dr. Metzl believes the diet rules are the same. “Eat if you’re hungry and try to have natural food, if you can,” he says. And having completed 29 marathons and nine Ironman Triathlons himself, he speaks from experience! But can it possibly be that simple? “You don’t have to stress about food,” he says. “Having a blend of healthy carbs and fats and lean protein at every meal will give you the nutrients you need.”

GIVE ME 30. “I exercise at least once a day, every day, and I encourage everyone to do the same. I believe it makes me a better doctor and a better citizen. But exercise doesn’t have to take a ton of time; I usually do 30-minute workouts. To avoid injury and make sure I’m having fun, I mix up what I do—swimming, cycling, running, plyometrics, yoga, and Pilates—and I vary the intensity.”

PUSH YOURSELF A LITTLE. “Every year I like to choose a goal that I’m somewhat scared of. I also try to do at least one Ironman and one marathon every year. Two of my brothers also compete, and our rivalry pushes me to go faster. I don’t want to lose to them—especially Jamie, the younger one!”

COLOR YOURSELF HEALTHY. “My freezer is full of blueberries. For breakfast, I sprinkle a handful on top of Greek yogurt and add some granola and honey. The antioxidants in the berries help me maintain a strong immune system. That’s important because as a sports physician, I’m exposed to a lot of germs—I touch skin, shake hands, and meet new people all day, every day.”

FUEL WITH REAL FOOD. “You don’t need protein bars and sports drinks—athletes and active people alike can get what they need from whole foods. Before I exercise I have a little carbohydrate, like some fresh fruit. For long workouts, I pack dried fruit and nuts in the pocket of my bike jersey. I mix dried mangoes, apricots, and dates with salted, roasted almonds. The high-fiber dried fruits keep my blood sugar levels up and provide a slow, steady burn; the almonds provide healthy fats and replace the sodium I lose through sweat. Within a half hour after my workout, I have protein, carbs, and a bit of fat—my go-to meal is two egg whites on whole wheat toast and a fruit salad—to help my muscles recover.”

RECRUIT YOUR FRIENDS. “When you have a busy life, finding time to exercise can be tough, so I make it a social outing.”

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