Free Runner's World Essential Guides by The Editors of Runner's World Page A

as to potentially reduce the risk of breast cancer. The power of indole-3-carbinol to prevent and slow down growth of breast cancer cells has been demonstrated in numerous studies. Although the results from an analysis of the European Prospective Investigation into Cancer and Nutrition (EPIC) found a “very small” association between higher intake of total fruits and vegetables and a lower overall cancer risk, it still makes sense to adorn salads and sides with broccoli. Another study found that prostate tumors grew more slowly in rats fed tomato and broccoli powders than in rats that ate diets containing just one of the powders or cancer-fighting substances that had been isolated from tomatoes or broccoli.
10. Canned Beans
Why? Bargain Nutrition
    One of the best buys in the grocery store, a one-cup serving of most canned beans supplies over 25 percent of your DV for protein, almost 60 percent of fiber, and 20 percent of iron, along with a good dose of carbs. Eat them four or five times a week in soups, salads, and as sides.
11. Cherry Juice
Why? Tons of Tasty Antioxidants
    Tart cherry juice is often blended with sweet fruits. Cherries also contain potassium, calcium, iron, magnesium, vitamins A, C, B 6 , E, and folic acid. Tart cherries have virtually no fat and no sodium. For the most cherry antioxidants, choose brands without other fruits. Buy “100 percent fruit juice” so there’s no added sweetener.
12. Dark Chocolate
Why? Heart Disease Risk Reduction
    Along with a sweet dose of carbs, dark chocolate contains antioxidants that reduce your risk for heart disease. Look for the percentage of cocoa on the label. The higher the percentage (aim for 35 percent cocoa), the more antioxidants the chocolate will contain. Avoid Dutch-processed cocoa, used in hot chocolate mixes and ice creams. DP cocoa is treated with alkaline, which destroys antioxidants. Also pass on added oils. High-quality chocolate contains coca butter and milk fat. Added vegetable and hydrogenated oils mean the chocolate won’t taste good and those oils are not so hot for your heart either.
13. Eggs
Why? To Remember
    Eggs contain choline, a brain nutrient that aids memory. Choose omega-3 enhanced eggs to increase your intake of healthy fats. One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. You’ll also get about 30 percent of the DV for vitamin K, which is vital for healthy bones. Don’t worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs. Include them in sandwiches, burritos, or wraps as you would meat fillers. You can also add them to casseroles and soups by cracking in one or two during the last minute of cooking.
14. Figs
Why? They Go With Everything
    Figs are like nutritional “jeans.” They go with everything you’ve got in your closet, er, kitchen. You can dress them up or down. They’re available year-round. Eat them baked, steamed, dried or fresh. They are a powerhouse of carbs and fiber. You don’t need to eat many to feel full. Spread a ciabatta roll with honey and ricotta cheese and top with ½ cup of chopped dried figs and sliced strawberries for a breakfast sandwich to go.
15. Frozen Whole Grains
Why? Quick Carbs
    Pouches of cooked, frozen grains (like those made by Village Harvest) offer a fast, healthy choice on busy nights. Just microwave the wheat berries or brown or wild rice for a few seconds. They provide fiber and B vitamins to energize your runs.
16. Hemp Seed Oil
Why? Healthy Fats
    One tablespoon of this nutty oil supplies your daily need for omega-6 and omega-3 fatty acids—essential for heart health, as well as controlling inflammation that may lead to diseases, such as Alzheimer’s. Heat and light can damage the fat in hemp oil, so