Nutrition for Runners and For Life:
By Kelly Melang
You’re getting ready for the Race For The Cure, you’re putting in your time with your workouts, don’t forget that proper nutrition is also crucial to a fit lifestyle AND great performance on Race Day. Here are 5 tips for eating healthy:
Eat Breakfast – this really IS the most important meal of the day. Your body is fasting while you sleep going for 6-10 hours without food. Studies show over and over again that those who take the time to eat breakfast control their weight. If you are planning on a great workout that day then plan a breakfast that covers at least 3 food groups – good choices are a small amount of protein, fruit, and carbohydrates. One favorite is: a bowl of whole grain breakfast cereal with milk and blueberries.
Choose Whole Grains – when choosing any type of grain in your life choose a whole grain, pick up the whole wheat over the processed white bread. Nothing like a bowl of oatmeal to start your day. Want to add a punch to a post workout meal? Here’s a great salad: Cooked barley, three vegetables of your choice, feta cheese, cilantro, sunflower seed, raisins or strawberries and light vinaigrette.
Always eat – after any workout make sure you put some food back into your body to give it fuel to build muscle. If you think your muscles may cramp, add a banana post workout for potassium and cramps. Don’t think that a hard workout qualifies as a Big Mac stop on the way home, choose something good for you but make sure you get it into your body with 30 minutes after your workout.
Build a colorful plate – think of your plate like an artist’s palette, the more color the better. Not the color of Twinkies with a sprinkling ding dongs, but as many colorful vegetables as possible. Add one or two to your cooking and surprise yourself, if you don’t like one then try again. Remember that the meat and starch should be the smallest thing on your plate with the fruits and vegetables being the largest on the plate.
Get real – if you have a chance to choose, take the time to make food for yourself and your family. Choose from the outside aisles of the grocery store and ensure that what you put in your mouth and your family’s mouth is the best for them.
Small changes when it comes to eating make large changes in your health and your life. As you get ready for race day, these little things along with Fleet Feet Sports Training Plans will have you skipping across that finish line much sooner than you thought!
Here are three favorite recipes:
MY FAVORITE SALAD
1 cup uncooked wheat berries (hard winter wheat)
3/4 teaspoon salt, divided
3 tablespoons sunflower kernels
2 tablespoons Italian Dressing
2 tablespoons fresh lemon juice
1/2 cup golden raisins
1/4 cup thinly sliced green onions
2 tablespoons chopped fresh cilantro
1/2 cup (2 ounces) crumbled feta
1. Place wheat berries and 1/2 teaspoon salt in a medium saucepan. Cover with water to 2 inches above wheat berries, and bring to a boil. Cover, reduce heat to medium-low, and simmer for 1 hour or until tender. Drain.
2. Combine oil, juice, honey, coriander, ginger, and remaining 1/4 teaspoon salt in a large bowl, stirring with a whisk. Add hot wheat berries and raisins; stir well to combine. Let stand for 20 minutes or until cooled to room temperature.
3. Add nuts, 1/4 cup green onions, and cilantro to wheat berry mixture. Transfer to a serving bowl, and sprinkle with goat cheese.
50% green leafy vegetables (arugula, kale etc)
50% fruit of choice (berries, kiwi)
1-2 Bananas or avocado to make it creamy
Ginger, lemon, yogurt, honey or sugar to taste.
Combine all ingredients in blender, cover with water or orange juice. Make it more green with a few drop of green food coloring!! Blend and drink immediately!
FRIED RICE MADE EASY:
3 cups cooked brown rice best when chilled in the refrigerator
1 10 oz. package frozen mixed vegetables (or 2 cups fresh vegetables, chopped)
1 small onion, finely chopped
2 eggs, lightly beaten
2 teaspoons olive oil
3 teaspoons low sodium soy sauce
1. In a large pan, heat oil on medium-high heat. Add onion and rice. Stir and cook until onion is soft, about 5 minutes.
2. Reduce heat to medium and add vegetables to rice mixture. Cook 2 minutes for frozen vegetables and 5-7 minutes for fresh vegetables.
3. Spread the mixture out to the sides of the pan, leaving space in the middle for the eggs.
4. Add the eggs, and scramble until cooked firm