Thursday, July 17, 2014

Runner's Diet

Last year I tried out running, now I have a continual Love/Hate relationship with it.  I hate the pain and the sweat that comes with it.  I dislike blisters, loose skin, a sore back, and that my hair won’t stay out of my face.  I love the feeling afterwards, that blissful and clear-headed feeling you get when you’re finished. 
With trying out this new form of exercise I’ve made lots of runner friends, changed my diet around, and nursed a few injuries.  While researching this blog post, I asked my friends who are runners and enjoy exercise in general for what they love to eat afterwards. I tried to incorporate their ideas and the research I've done into three recipes that are easy on both budget and time for everyone.

I eat every recipe that I blog about.  This one took a few times to perfect.  The first time was a bit like drinking a glass of liquid grass, which is not enjoyable.  I then added the Agave syrup to the mix and it helped immensely.  This meal is great to have after an intense workout.  
Kale and Berries are great benefits for runners.  Kale is super packed with Vitamins C, A, E, and K, and also loaded with fiber. It’s also a great source of iron and calcium.  Berries, especially blueberries, help with inflammation and oxidative damage in the body. 

Vegan Smoothie

15 min to prep

·       1 Cup of Kale
·       ½ Cup of Blueberries
·       ½ Cup of Frozen Strawberries
·       1 Cup of Sugar Free Almond Milk
·       ½ cup of Ice (cubed or crushed)
·       2 Tablespoons Agave Syrup
Pull out Blender, combine all ingredients and pulse blender until everything is combined.  Pour out into a 16 oz. glass.

One of my favorite foods is an egg.  Scrambled, poached, over easy, soft-boiled, and hard-boiled, I love all of the different ways you can eat it.  The best part is it can go with pretty much any meal.  Eggs have wonderful health benefits for runners.  It can help maintain bone strength, fight inflammation, and slim down if you’re trying to lose weight.  Then you have Spinach, which is a powerhouse of vitamins and fiber.

Warm Mixed Green Salad with Egg

10 minutes Prep time
10 minutes Cooking Time

·       1 egg
·       2 Cups of Spinach
·       1 Cup of Radicchio
·       1 Tablespoon grated Parmesan Cheese
·       1 Tablespoon Olive Oil
·       ½ Cup Croutons (pick your fav kind)
Add oil to a heated skillet.  Add spinach and radicchio and cook for a couple of minutes.  Don’t cook it completely.  Remove from skillet and add to plate. Top with croutons and Parmesan Cheese.

Heat up skillet, crack open egg.  Try not to break the egg yolk.  Slowly tilt the skillet so the egg white cooks around the yolk and flip it over the yolk with spatula to create an over easy egg. Flip it so it cooks on both sides for a minute or two.  Add to salad.  With fork and knife, break over yolk and mix into the salad.

And last but certainly not least is my husband Tom’s favorite.  Sweet potatoes are a great anti-oxidant rich vegetable that’s easy to find and easy to make.  Aside from the traditional Thanksgiving favorites of a loaded up sugary side dish with marshmallows, it can be a great entrée or side to any dinner.  Sweet Potatoes contains Vitamin A, Vitamin C, and healthy carbohydrates.  It also contains Manganese, which offers some powerful health benefits, including the metabolism of carbohydrates (which can help keep down blood sugar).

Loaded Sweet Potato

10 minutes Prep time
2 Hours Cooking Time
Serves 4
·       2 5 in Sweet Potatoes
·       2 Cups of Spinach
·       3 cooked shredded Chicken thighs (this is just what I had on hand, please use breasts if you want to)
·       3 Tablespoons Olive Oil
·       1 Vidalia onion
Poke as many holes as you can in each sweet potato.    Wrap in foil and bake at 350 degrees for 2 hours or so. 
About 20 minutes before the potatoes are done, caramelize the onions in a skillet with 1 tablespoon of oil.  Wait until they’ve browned under low-medium heat.  

Then heat up chicken in saucepan with onions and another tablespoon of oil.  Lastly add the spinach, it will cook very quickly.  Turn off heat when spinach is cooked.

Pull out potatoes and check for doneness.  If a knife can easy cut into the potato, it’s done.  

Split each potato in half and dig up the center.  Spoon the veggie-chicken mixture into each potato. 


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