Run Fast Eat Slow

Synopsis

NEW YORK TIMES BESTSELLER  Fuel up like New York City Marathon champion Shalane Flanagan.

"Run Fast. Eat Slow. contains sound advice and delicious and nutritious recipes-finally a true runner's kitchen companion."-Joan Benoit Samuelson, first-ever women's Olympic marathon champion

From world-class marathoner and four-time Olympian Shalane Flanagan and chef Elyse Kopecky comes a whole foods, flavor-forward cookbook that proves food can be indulgent and nourishing at the same time. Finally here's a cookbook for runners that shows fat is essential for flavor and performance and that counting calories, obsessing over protein, and restrictive dieting does more harm than good.

Packed with more than 100 recipes for every part of your day, mind-blowing nutritional wisdom, and inspiring stories from two fitness-crazed women that became fast friends over fifteen years ago, Run Fast. Eat Slow. has all the bases covered. You'll find no shortage of delicious meals, satisfying snacks, thirst-quenching drinks, and wholesome treats-all made without refined sugar and flour. Fan favorites include Can't Beet Me Smoothie, Arugula Cashew Pesto, High-Altitude Bison Meatballs, Superhero Muffins, Kale Radicchio Salad with Farro, and Double Chocolate Teff Cookies.

Summary

Chapter 1: The Primal Blueprint

Run Fast Eat Slow is based on the premise that humans are naturally runners and hunters, and that our modern diets and lifestyles are incompatible with our physiology. Examples:

* Running: Humans are built for endurance running, as evidenced by our large lungs and efficient sweat glands.
* Diet: The modern diet is high in processed foods, sugar, and unhealthy fats, which contribute to obesity, heart disease, and diabetes.

Chapter 2: The Primal Food Pyramid

The Primal Food Pyramid is a guide to healthy eating based on the foods that our ancestors ate:

* Eat Mostly: Whole vegetables, fruits, nuts, seeds, lean meats, and seafood.
* Eat Sparingly: Eggs, dairy products, and whole grains.
* Avoid: Processed foods, sugar, unhealthy fats, and refined carbohydrates.

Chapter 3: The Primal Training Plan

The Primal Training Plan is a combination of weightlifting, sprinting, and endurance training that is designed to improve overall fitness:

* Weightlifting: Builds muscle mass and strength.
* Sprints: Improve speed and power.
* Endurance training: Increases cardiovascular fitness and endurance.

Chapter 4: The Primal Recovery Plan

The Primal Recovery Plan is designed to help the body recover from exercise and prevent injuries:

* Adequate sleep: 7-9 hours of sleep is essential for muscle recovery and overall health.
* Hydration: Staying hydrated is important for all bodily functions.
* Massage: Massaging sore muscles can help reduce pain and stiffness.

Chapter 5: The Primal Mind

The Primal Mind focuses on the importance of stress management and mental health:

* Stress management: Chronic stress can lead to health problems.
* Sleep: Quality sleep is essential for cognitive function.
* Meditation: Mindfulness and meditation can reduce stress and improve mental well-being.

Chapter 6: The Primal Lifestyle

The Primal Lifestyle is a holistic approach to health and well-being that encompasses all aspects of life:

* Diet: Eat according to the Primal Food Pyramid.
* Exercise: Follow the Primal Training Plan.
* Recovery: Implement the Primal Recovery Plan.
* Mental health: Manage stress and prioritize sleep.
* Community: Surround yourself with supportive people.

Example:

A person who adopts the Run Fast Eat Slow principles might:

* Eat a diet consisting mainly of fruits, vegetables, lean protein, and healthy fats.
* Exercise regularly by engaging in weightlifting, sprinting, and running.
* Prioritize sleep and stress management through meditation and quality sleep.
* Live a balanced and fulfilling life by fostering relationships and engaging in activities they enjoy.