Mary Ann Schauerhamer, local Utah resident and winner of the 2009 Utah Valley Marathon, recommends the following nutrition plan:

WARNING: DUE TO THE LACK OF VARIETY, THIS DIET IS NOT FOR SOMEONE WHO IS NOT GREATLY INTERESTED IN SAVING TIME & MONEY.  THIS DIET IS FOR PEOPLE WHO WANT TO EAT FOODS GENERALLY LESS THAN $1 PER LB ON AVERAGE, & WANT A DIET THAT IS SIMPLE TO FOLLOW DUE TO A SMALL VARIETY OF FOODS & SIMPLE TO COOK FOODS.  MORE HEALTHY & ENJOYABLE DIETS ARE OUT THERE, BUT USUALLY COST MORE.  THIS DIET IS SIMILAR TO A KENYAN DIET, THE FASTEST RUNNERS IN THE WORLD, WHO USUALLY EAT CHEAPER FOODS BECAUSE THEY CAN’T AFFORD MORE EXPENSIVE FOODS.  A DIET FOR PEOPLE WITH MORE MONEY WILL BE LISTED BELOW THIS ONE LATER.  As always, check with your doctor before starting any diet.  The body mass index for this weight and height is about 18, which many health prefessionals deem as underweight, so this weight may not be healthy for you.  These diets are meant for females with small bones (wrists under 6″ diameter about).  For a diet taylored to your height, weight, age, and bone structure, schedule a personal training session with Mary Ann (Utah Running Guide @ gmail .com).

5 Meal Cheap & Simple Diet Plan For a Female Runner

Age 33, goal weight 115, sedentary = 1878 cal/day base / 5 meals = 333 cal/meal + post run meal if ran = 6 meals.  Generally, eat every 2.5 hours. Percentage will go down with post-run meal because there is no fat in it.  If you weight-lift 1 hour & 15 min = 207 cal (115 lb person) – resting metabolic calories = roughly 185 calories?  (Will have to research this more)
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Pre-run breakfast (5:30 am) (371 cal).  Eat this meal again at 9:00 am on Sundays & skip the 2:00 pm meal:

oatmeal 1/2 c. raw (1 c. cooked) = 150 cal
banana 7” = 100 cal
1 c. 1% milk = 105 cal
1 tsp glax seeds = 16 cal (chew well or cook in sauce or grind up or they won’t get absorbed in your body)
cinnamon, stevia, 1/8 tsp. natural salt
1000 mg Vit D & fish oil tablet .  Vit D helps Ca to be absorbed.
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8:00 am run
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9:00 am: Post-run meal: 86 cal each mile ran (multiply the following by ea. mile ran)

1” banana = 14 cal
1/4 c 1% milk = 26 cal
1/8 c. raw oatmeal (¼ c. cooked) = 38 cal
½ tsp flax seeds = 8 cal
cinnamon, stevia, 1/8 tsp natural salt per 4 mi
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Iron-Rich Lunch (11:30 am) (358 cal):

1/4 c. hamburger cooked, drained (2 oz) = 110 cal
3/4 c. steamed potatoes = 102 cal (grains, legumes & flax seeds block iron absorption)
1/2 c. “Mary Ann’s Sauce” (52 cal):
1/2 c. tomatoes = 16 cal
1/2 c. carrots = 28 cal (Vit A assists in preventing anemia)
1/4 c. onions = 16 cal
garlic powder, cayenne pepper, pepper, natural salt
1 c chopped broccoli, steamed = 32 cal
1 med orange = 62 cal
1 iron pill/liquid iron

Late Lunch & Early dinner (2:00 & 4:15 pm) (376 cal). Skip the 2pm meal on Sunday.

½ c. whole wheat pasta = 87 cal
1/2 c. lentils = 116 cal.
1/2 c. “Mary Ann’s Sauce” = 52 cal
1 tsp flax seeds = 16 cal (don’t cook or they get slimy)
1 c. 1% milk = 105 cal
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Late dinner (6:30 pm) (397 cal)

½ c. brown rice = 108 cal
1/2 c. lentils = 116 cal.
1/2 c. “Mary Ann’s Sauce” = 52 cal
1 tsp flax seeds = 16 cal
1 c. 1% milk = 105 cal
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Stop eating about 2 hours before bed (7:00 pm).  Go to bed at 9:00 pm and wake at 5:00 am to get 8 hours sleep.
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Break-down of nutrients: these are the goals but may not be reflected below because I haven’t had a chance to figure them out yet.

Proteins: (25% of calories for base, but lower when running  = 416 cal or 104 g)

2 oz (1/4 c) hamburger
4+ c 1% milk
1 1/2 c. lentils

Fats: (46 g needed for 25% of base calories, but lower when running = 416 cal)

4+ tsp flax seeds =

Carbs: (50% of calories for base, but higher when running = 833)

Grains:
1/2 c+ raw oats =
(1/8 tsp+ salt)
1 c. whole wheat pasta =
½ c. brown rice = 0.8 F, 22.9 C, 2.3 P

Fruits:
7”+ banana =
1 med orange = 0.1 g F, 15.5 g C, 1.2 g P

Vegetables:
3/4 c potatoes =
2 c.? cooked sauce:
2 c. tomatoes =
2 c. carrots =
1 c. onions =
3/4 tsp salt
1 c. broccoli =
1/8 tsp salt

Total salt when sedentary is 1 tsp, which is the RDA (2400 mg).  1/8 tsp salt for every 4 mi running/day.

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If you can afford to, drink 8 oz of the following recovery drink after each workout instead of the recovery meal above:

Rehydrate: Advocare supplements. www.advocare.com/11035364/Products/Endorsers/

You can get this product from this local athlete and distributor:

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List of omega-3 fatty acid sources: www.dietaryfiberfood.com/fats/omega-3-fatty-acid-epa-high-foods.php

Mg per 100 g: (accessible, lower cholesterol, lower saturated fat sources)

Fish & sea food is the highest!

Eel: 1300

Tuna: 900

Halibut: 440

Rainbow trout: 431

Salmon: 345

Flounder: 284

shrimp: 124

Tuna in water: 102

cod: 87

Omega eggs: 69 (perhaps the closest thing under $1 per lb)

Pork chops: 39

Chicken legs & thighs: 16

Turkey breast: 14

Lamb: 13

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GROCERY BARGAINS

Milk, BYU Creamery, $1.66/gal (no hormones, very delicious!)

Flax seeds, $0.85/lb about at Winco, Orem

Whole wheat pasta, $1.21 per lb, Winco, Orem

Salmon, frozen, wild, Wal-mart, Orem

Produce: El Rancho Market, 1700 N State St, Provo (oranges for 8 lbs/dollar sometimes)

Apples: Allred Orchards, University Ave, Provo (very sweet and 40 cents/lb)

Agave Nectar (low-glycemic natural sweetener): Winco, Orem, 800 N

Restaurants:

Below are some restaurants that serve hard-to-find power-foods, foods that are packed with highly concentrated sources of nutrients that are critical for optimum health.  The most important foods that are the most difficult to find in sufficient quantities when eating out include sources of whole grains, beta-carotene, folic acid, and omega-3 fatty acids.  Some of the best sources for these are found in salmon, carrots, yams, sweet potatoes, dark-green leafy vegetables such as spinach or broccoli, brown rice, etc.

Please e-mail Mary Ann at utahrunningguide @gmail.com if you know of any other restaurants that serve partial or 100% whole grains or any of the above foods without being deep-fried, or if you know if any of the restaurants listed serve more of these items than have been listed:

DRIVE-THROUGH/FAST FOOD:

Skippers (about 400 N State St, Orem, UT): salmon

Subway: wheat bread

Taco Time: wheat tortillas

McDonald’s (some): wheat buns

SIT-DOWN RESTAURANTS:

The Old Spaghetti Factory, University Pkwy, Orem: whole wheat pasta, broccoli

Rumbi Island Grill, University Pkwy, Orem, UT: whole grain rice, salmon

Noodles and Co., University Pkwy, Orem, UT: whole wheat pasta, spinach

Sizzler, State St, Orem or University Pkwy, Provo: salmon, broccoli, spinach, carrots

Wingers, Orem and Provo: salmon

Red Lobster: salmon

Fortune Chinese, University Ave, Provo: salmon

Outback Steak House, University Pkwy, Orem: brown rice

TGI Friday’s: salmon