Here's the Story...of a Lovely Potato...

Let's face it. Pasta is the "Marsha" of the Brandy Bunch of training foods. It get's all the glam, all the attention, all the pre-race dinners. The potato on the other hand, is the "Jan" of the bunch. I can hear the ole spud now sitting in the burlap sack in the back of the pantry saying, "Pasta, Pasta, Pasta! All I ever hear is Pasta!" Well, before that spud runs off feeling unloved and gets replaced in all the reunion movies with a doughnut or a bagel or something, let's take a closer look at this "plain-Jan" misunderstood veggie.

This step-child of the veggie world often gets a bad rap. Many people seem to have the misunderstanding that potatoes aren't nutritious. I guess it's because they're not leafy or dark green, but actually potatoes are loaded with vitamins and minerals. Did you know that a regular baking potato contains 64% of your daily value of vitamin C and 53% of your daily value of vitamin B6, and a sweet potato has 700% of your daily value of vitamin A? Being prone to calf cramps, the thing I like most about potatoes is that they contain over 1,500mg of potassium. That's three times more than a banana! It's a bit of a myth that you have to eat the skin to get all the vitamins. The skin accounts for about 50% of the potato's fiber, but actually most of the nutrients are inside the spud.

-

Potatoes are also a great source of complex carbohydrates. Pasta doesn't even have as much! No, they're not as romantic as pasta. And you don't normally have them by candlelight. And Lady and Tramp would have looked kind of funny sucking on opposite ends of a potato, but the fact is, potatoes make a great food for runners.

Now, I know what you're thinking, "Hey but aren't potatoes high on the Glycemic Index?" Yep, they do have a high GI, but for runners that's a good thing. It means they're easily and quickly digested and get into your system to be used as energy quickly. If you have trouble with potatoes spiking your blood sugar too quickly, you can remedy this by eating a little fat or protein along with your potato. Greek yogurt is high in protein and is very similar in consistency to sour cream. Adding a dollop to your spud will help prevent that spike and slow down the digestion helping to provide a steadier stream of energy. You'll get the same result if you add a little Smart Balance margarine which will provide some fat(the good kind--polyunsaturated and monounsaturated). Or try eating a potato with a little chicken or turkey.

After a run, you need to replenish your spent carbs really quickly and that's the perfect time to ingest fast-acting carbs. Potatoes are perfect for this. Add a little protein and you have the perfect post-run recovery snack.

Now beware. Your sedentary friends will be quick to tell you (as they munch on their Mickey D's fries) that potatoes are bad, that they spike your blood sugar, and will turn to fat on you quickly. The sad thing, is that for them, that thinking is exactly right. If you're not active and you're not using those carbs as pre-run fueling or post-run re-fueling, it may very will have all of those negative effects. But I for one am elated, that I can mix-up a little homemade potato salad (using lowfat mayo) and wolf-it down after a run.

So Marsha...I mean Pasta, move aside! Potato Jan is moving into her own!

It's All Greek to Me!

Looking for a good source of protein for breakfast to keep you satisfied or for that post workout refueling snack? There are lots of options, but one protein source that I've found very satisfying any time of the day is Greek yogurt. In Greece it's called yiaourti. Long before refrigeration, the Greeks discovered that if you drained the liquid from yogurt it kept longer. A straining process is used leaving an extra creamy protein-rich yogurt. In fact Greek yogurt has about twice the protein of regular yogurt. Because the liquid (whey) is strained, Greek yogurt has a higher milk fat content (~5-9%) compared to that of whole-milk regular yogurt (~3.5%). Luckily there are 2% and 0% fat versions of Greek yogurt on the market.

There are several brands of Greek yogurt on the market. You should definitely be able to find it in specialty markets like Whole Foods, Trader Joe's, Earth Fare, and The Fresh Market but check your local grocery store too. That's where I buy mine. Try out several brands and pick your favorite. I prefer Oikos by Stoneyfield Farms. Oikos has 0% fat and comes in two sizes—a large tub (16oz.) and an individual serving size (5.3oz.). The large-size tubs come in two flavors—vanilla and plain. The smaller size comes in plain, vanilla, honey, and blueberry. The smaller cups have just 90 calories, twice the protein of regular yogurt, and less carbohydrates.

I discovered Greek yogurt about a year ago and have been using it ever since. I had read an article about how you could use Greek yogurt as a substitute for sour cream in baked potatoes. I use the 0% fat version and it really does taste great as a sour cream substitute. Even my kids like it. You don't feel as guilty loading that potato when it's full of protein and fat-free. Greek yogurt also tastes great by itself as well as topped with fresh fruit. I make a killer Protein Breakfast Smoothie using Greek yogurt (click here for the recipe). It's also great with oatmeal. Try it in the Ultimate Power Breakfast (click here for the recipe).