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Shalane FlanaganTrack and field athlete, participant of the 2008 Olympics
Date of Birth: 08.07.1981
Country:  USA |
Content:
- Shalane Flanagan: The Power of Good Fats and Whole Foods
- Early Years and the Low-Fat Trap
- The Benefits of Good Fats
- Incorporating Fats into the Diet
- The Importance of Whole Foods
- The Role of Fats in Recovery
- Conclusion
Shalane Flanagan: The Power of Good Fats and Whole Foods
IntroductionTwo-time Olympian and New York City Marathon winner Shalane Flanagan attributes her success to grueling training and a transformative approach to nutrition. In her recent cookbook, "Run Fast. Cook Fast. Eat Slow," Flanagan emphasizes the importance of consuming whole, unprocessed foods that fuel her body and eliminate her fear of fat.
Early Years and the Low-Fat Trap
Growing up in the 1990s, Flanagan embraced the low-fat diet craze that stigmatized all fats. "We were brought up believing that all fats were evil," she recalls. "We ate low-fat everything. But what we didn't realize was that we started eating more processed foods and sugar."
The Benefits of Good Fats
Flanagan now understands that not all fats are created equal. "Healthy fats keep you fuller longer because they take more time to digest," explains Tammy Lakatos Shames, a registered dietitian. "A low-fat, high-carb diet, especially one with refined carbs like white bread, pastries, and sweets, will make you feel hungry faster and likely lead to overeating."
Incorporating Fats into the Diet
Flanagan and her co-author, Elyse Kopecky, advocate for including healthy fats in every meal. "Maintaining a balance of healthy fats at each meal keeps you satisfied and provides you with sustained energy throughout the day," says Kopecky. Flanagan adds, "I truly believe that what I learned from Elyse about fueling with healthy fats has helped me extend my career."
The Importance of Whole Foods
Registered dietitian Tammy Lakatos Shames also emphasizes the superiority of whole, unprocessed foods. "When you eat something from the ground, you get the skin, the germ, and the bran—the parts that contain vitamins, minerals, and fiber," she explains. "But with processed foods or refined carbs like white rice and white bread, you're getting the stripped-down version with no fiber or minerals to optimize digestion and slow the release of energy."
The Role of Fats in Recovery
For athletes like Flanagan, who are constantly pushing their bodies to the limits, consuming nutrient-rich whole foods is crucial for recovery. "Athletes have a higher need for nutrients, and a better diet can fuel them better," says Shames. "It doesn't automatically make a good athlete a great athlete, but it levels the playing field."
Conclusion
Flanagan's journey from fearing fat to embracing its power is a testament to the importance of informed nutrition. By choosing whole, unprocessed foods that sustain her energy levels and support her recovery, she has not only achieved extraordinary athletic accomplishments but also set an example for others seeking to live a healthier and more fulfilling life.
