Chickpeas: A Great Source of Fiber, Potassium, and Protein!

Whether you call them Garbanzo Beans or Chickpeas, this funny sounding food is packed with great nutrition particularly for a runner. Chickpeas are a fiber-rich food. Fiber-rich foods not only help keep you regular, but they help you feel full longer.  Fiber (especially soluble fiber as found in chickpeas) helps to lower blood cholesterol and slow the absorption of sugar. So, if you're diabetic, this is a great food for you.  As for runners, chickpeas contain calcium and magnesium. Calcium is needed for muscle contraction and magnesium is needed for bone maintenance as well as proper function of nerves and muscles.  Chickpeas are also packed with potassium. This heart-healthy macronutrient and electrolyte is needed for a contracted muscle to relax. So, as a runner, keeping your potassium stores topped off helps stave off possible muscle cramps from depleted potassium stores lost through perspiration.  And to top it off , they're a good source of vegetable protein.  Chances are you've eaten Hummus , a popular middle eastern spread. Hummus is actually Arabic for chickpea. Hummus is readily available at your local grocery store and is also easy to make at home. Click here for a simple recipe. Chickpeas also make a great addition to any salad or pasta dish.  Added to a salad, chickpeas add a hearty meaty texture  and because of the high fiber, makes a salad more filling and satisfying. My family makes a great Chicken Primavera that incorporates chickpeas and it's awesome! Check out the recipe here.  

Boost Your Immune System During Race Training

How many times have you been training hard for a race only to get a cold or the "bug" the last few weeks before the race. There's often a fine line between building up your body and breaking it down. If you're not careful, as your workouts get tougher, your immune system can get weaker making you more susceptible to colds and viruses. 

So what's a runner to do? Well, first of all use the 90% rule that I use with my runners. Save the 100% max effort for race day. Shoot more for 90% on your weekly speed workouts. Always finish strong, but with the feeling, "That was great, but I could have gone even harder." 

This will do several things. First, it will drastically decrease your chance of injury before race day. Second, it will help prevent you from peaking too soon. And last, but not least, it won't tax your immune system as much, keeping it strong and hopefully "bug-free."

Getting your fall flu shot is also a great idea!

In addition to the tips above, your diet can play a big part in maintaining and even boosting your immune system. Listed below are some super foods that help do just that. Adding these foods to your regular diet is ideal, particularly when training and after your race when your immune system may be compromised.

Immune Boosting Foods:

• Sweet Potatoes (the sweet potato should be known as "SuperSpud." One sweet potato has more than twice your daily value of Vitamin A, which is an immune booster; sweet potatoes are also lower on the glycemic index than regular potatoes and they're full of fiber and minerals)
• Butternut Squash (this super veggie is the King of Vitamin A; contains 22,868 IUs of Vitamin A per cup!
• Okra (one of the few foods that naturally contains glutathione which is an antioxidant needed to support the immune system; okra is also high in fiber even more so that whole grain bread or cereal; okra is also high in protein for a veggie)
• Pumpkin (high in Vitamin A (more than 12,000 IUs) and also packed with potassium; one cup of cooked pumpkin contain 33% more potassium than a medium banana)
• Kale (loaded with Vitamins A and C)
• Watercress (1 cup provides 1,500 IUs of Vitamin A and 14mg of Vitamin C; interesting fact: Kale contains 4 times the calcium of same number of calories of 2% milk) 
• Carrots (cooking carrots releases carotenoids which makes it easier for your body to absorb them as vitamin A)
• Broccoli (contains Vitamins A and C)
• Bell Peppers (rich in Vitamins A and C, and potassium)
• Summer Squash (doesn't have the mega-star status of its cousin the butternut squash, but summer squash does contain Vitamin A and a ton of potassium [a runner's best friend]; 1 cup contain 3 times the potassium found in the typical potassium supplement)
• Mushrooms (Shiitake, maitake and reishi pack the biggest immunity-building punch)
• Onions (contains quercetin which supports the immune system; onions also promote bone health)
• Cantaloupe (rich in Vitamin A, C, and potassium)
• Kiwifruit (contains almost twice the amount of Vitamin C as an orange)
• Avocado (contains Vitamin A)
• Prunes (great source of Vitamins A, C, and potassium; prunes have more antioxidants than any other fruit)
• Pistachio Nuts (great potassium-to-sodium ratio which helps stabilize blood pressure and maintain water balance [i.e., good for maintaining good hydration in runners]; also contains Vitamin E, a big immune booster)
• Almonds (rich in calcium and Vitamin E; also promotes heart and brain health; great pre-workout snack; good choice for diabetics since it contains hardly any carbohydrates)
• Garlic (in addition to keeping Vampires away, garlic neutralizes dozens of bacteria, viruses, and fungi)
• Oregano (highest antioxidant activity of the herbs; also high in potassium, Vitamin A and calcium)
• Green Tea (high in immune boosting antioxidants)
• Whey Protein (in addition to the protein benefits, whey protein is highly stimulating to the immune system. It seems to be the best method for obtaining the building blocks of glutathione, probably the most valuable antioxidant in the body)
• Sunflower and Safflower Oil (high in Vitamin E)
• Yogurt (probiotics [lactobacillus] found in yogurt support and improve  immunity; probiotics like bulgaricus also found in yogurt help increase "natural killer" cells,  which also keep the immune system strong. Be sure to look the National Yogurt Association's LAC seal on the yogurt you buy. Yogurt with that seal contain "Live and Active Cultures" which are the immune supporting probiotics you want.)
• A Variety of Fish (i.e., herring, trout, kipper, mackerel, salmon, sardines, tuna; these fish contain Vitamin D; Scientist have discovered that Vitamin D plays an important part in activating immune defences. Lack of Vitamin D can hinder the "killer cells" in fighting off serious infections in the body. Vitamin D can also be obtained through daily limited sun exposure and through a Vitamin D3 supplement)
• Chicken Soup (Grandma was right! The amino acid cysteine, released from chicken when cooking, helps block inflammatory white cells; cold symptoms are a response to the accumulation of these cells in the bronchial tubes)

Try this Immune Supporting Smoothie. It makes a great pre-run fueling snack!

RunnerDude's "SuperSpud" Smoothie 

Ingredients:

• 1 1/2 cups sweet potatoes, baked and peeled (canned works too)
• 1/2 cup Kellogg's Low-fat Granola (without raisins)
• 1 cup lowfat or skim milk (almond or soy milk works too)
• 1 cup ice

Directions:

1. Put the sweet potatoes, low-fat granola, milk and half the ice in a blender and  blend until thoroughly combined.
2. Add the remaining ice until desired thickness is achieved.

Makes: 2 cups

Runners! Celebrate National Pancake Month with this Healthy Pancake Recipe

Healthy Pancakes on the Run
In honor of February being National Pancake Month, I'm sharing my pancake recipe, perfect for kids and runners!

The other morning I was running late for my long run with my running. I didn't have time to fix my

usual breakfast, so I pulled out a leftover pancake from a batch I had made the previous morning. I folded it over like a taco and ate it cold; no syrup. It was delicious! Of course it did have chocolate chips, but then again, I was doing a long run. Felt great on my run. Yes, I know. Pancakes aren't that great for you, but I love them! So, I decided to make it my mission to make a healthier pancake I could eat before a run that my family would enjoy too. To my amazement, I created something that my kids even like.

I tried several different recipes using 100% regular whole wheat flour, but they always seem too heavy. I read about 100% unbleached white whole wheat flour and decided to give it a try. Regular 100% whole wheat flour is made from red wheat that has a coarse texture and a slightly bitter taste. 100% white whole wheat flour is made from an albino variety of wheat that has a smoother texture and a sweeter taste, yet still provides the same health benefits as the regular variety of whole wheat flour. The result is a lighter milder tasting pancake. Just like regular whole wheat flour, white whole wheat flour is not bleached and not bromated. Several companies produce 100% white whole wheat flour, but in my area the King Arthur Flour Company is the brand that I find readily available.

Instead of whole eggs, I used only egg whites. Egg Beaters 100% Liquid Egg Whites work well too. Most of the protein is found in the egg whites, flour and the milk (4.5g). The protein powder adds about 3 more grams of protein to each pancake. Total, each pancake packs 7.5 grams of protein. Only 2 tablespoons of honey are used in the recipe. There's not much difference between table sugar and honey, but I just prefer the taste. Surprisingly no salt is used and you'd never know it. If you miss the salt, just add 1/2 tsp to the batter. The recipe does call for an ample amount of oil, but by using canola, only 3 grams of saturated fat ends up in the whole batch. The rest is polyunsaturated and monounsaturated.

Ingredients:

2 c. 100% unbleached white whole wheat flour, sifted
2 tsp. baking powder
4 egg whites (Egg Beaters-100% Liquid Egg Whites work well too!)
2 tbsp. honey
3 tbsp. canola oil
1 1/2 c. skim milk
2 tsp. vanilla or butternut flavoring

1 scoop of vanilla flavored whey protein powder

Directions:

Add the dry ingredients to a large mixing bowl. Combine the liquid ingredients in a separate bowl. Add the liquid mixture to the dry ingredients and stir until combined (it's okay to have a few lumps). Cook the pancakes on nonstick griddle at 375 degrees. Makes about eight 5-inch pancakes.
Serving size = 2 pancakes: Protein = 15g; Total Fat = 11g; Saturated Fat = 1g; Monounsaturated Fat = 7g; Polyunsaturated Fat = 3; Calories = 222

Variations:

• Make a double batch and store the left over pancakes in zippered baggies. Make individual servings by putting 2 pancakes in a baggie. When reheating leftover refrigerated pancakes, remove them from the baggie, place them on a plate and microwave for about 30-35 seconds.
• Want a heavier pancake? Use regular 100% whole wheat flour.
• Want to use less oil? Try substituting applesauce for some of the oil or add another egg white in place of some of the oil.
• Want to cut some of the calories? Use Stevia instead of honey.
• Like more texture in your pancakes? Add pecans or walnuts to the batter.
• Like your pancakes sweeter? Add blueberries, strawberries, or bananas to the batter or on of cooked pancakes.
• Need a little more oomph to entice your kids? Try adding a few semi-sweet chocolate chips to the batter.
• Miss the salt? Add 1/2 tsp to the batter.
• Want more protein? Add another scoop of protein powder. That will increase the protein to 15 grams per serving (2 pancakes).

5 Cooking Tips for Making the Perfect Pancake

• Use fresh ingredients. 
• Let the ingredients come to room temperature before making your pancake.
• Let the batter sit for a little while (about 10 minutes) before heading to the griddle. This gives the baking powder time to activate.
• Be sure the griddle is nice an hot before pouring the first pancake.
• Wait until tiny bubbles appear all over the surface of the pancake before flipping. 

And the Winner Is...

CONGRATULATIONS to Felipe Benavides the winner of the Hudson Sport Deluxe Heart Rate Monitor!
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Thanks to all the participated in the contest. If you haven't already, check out the other two contests currently running on the blog:

RunnerDude's All-Call for Training Recipes
RunnerDude and New Balance 759 Prize Drawing

Calling All Running Chefs!

Last month, I posted about a great new energy bar called 3BAR. 3BAR is the creation of Erin DeMarines a competitive triathlete, certified nutritional consultant, certified sports nutritional consultant, certified personal trainer, fitness model, and founder of E-Fit Foods, Inc. 3BAR has grown to become a leading energy bar of triathletes and people seeking a "clean, natural, low sugar, wheat and gluten free, and vegan energy bar. To check out my review of 3BAR [click here].

The recipe for 3BAR originated with a cookie recipe from Erin's grandmother. In honor of Erin and her grandmother's cookie recipe which evolved into today's 3BAR, I'm holding an all-call for your own special training recipes. I'm looking for those special dishes you have created while training. Could be a snack or a main entrée. Could be something you only eat while training or maybe it's a healthy dish you eat all year long that provides that extra fuel to sustain your active lifestyle. To get an idea of some previous recipes featured on the blog [click here].

Each recipe will be featured on the blog, so be sure to take photos of your creation as well as some photos of you and your family/friends making and/or eating the celebrated dish. Each submitter of a recipe will be entered into a contest drawing. Each recipe email will be assigned a number in the order that it's received. Those numbers will be entered at True Random Number Generator to select a winner. The winner will receive an assorted pack of 3BARS (15 bars total-a $30 value) provided by Erin and E-Fit Foods, Inc. (Thanks Erin!) and a $25 gift certificate to RoadRunnerSports.com! The winner will also be the first to have their recipe featured on the blog. All of the recipes will be featured (one a week) in the subsequent weeks.

To enter, simply send your recipe and photos (jpeg format) to runnerdudeblog@yahoo.com. Be sure to put "Recipe" in the subject line. Also, be sure to include your full name and a little bio about yourself along with your recipe. The deadline for submitting a recipe is October 3rd.

I look forward to reading and testing all the recipes!!

Quick-and-Easy Tuna Wraps

This quick-and-easy meal only takes a few minutes to throw together and it's perfect to eat while training or anytime. It's rich in carbs, protein, vitamins and other nutrients. Two of these wraps provides 40 grams of protein and only 4 grams of fat for only 487 calories!

Ingredients:

1 12 oz can of premium albacore solid white tuna

1 15 oz can of early June small peas

1 14.5 oz can of DelMonte Petite Cut Diced Tomatoes with Garlic & Olive Oil

6 whole wheat tortillas

Directions:

Open all the canned items and drain off the excess liquid. To decrease the sodium content, place the tomatoes and peas in a colander and rinse with cold water. Place the tuna into a medium-sized mixing bowl and use the end of a large spoon to break the tuna into smaller chunks. Then add the peas and tomatoes to the bowl. Gently stir the mixture as to not smash the peas. Warm the tortillas in a skillet (no oil) or place them one at a time in the microwave on a paper towel and heat on high for 10 seconds. Place a tortilla on a plate and spoon a desired amount of the tuna mixture onto the center of the tortilla. Then fold the bottom end up and the top end down. Next, fold the right side of the tortilla towards the left and the left side to the right. Now you have a completed tuna wrap.

Makes approximately 6 wraps.

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Nutrition information per wrap:

Protein = 20 grams

Carbs = 35 grams

Fat = 2 grams

Potassium = 225 milligrams

Sodium = 886 milligrams (this can be decreased dramatically by rinsing the peas and diced tomatoes before adding them to the mix)

Calories =243.5

Also a good source of vitamins A and C, calcium, and iron

As a side, dish I usually prepare a couple of the frozen steamer bags of brown rice. Each bag only take about 5 minutes to heat. Spoon some of the heated rice onto a plate and top with some canned corn. To add some color to the plate, add a few baby carrots or a cluster of grapes.

Part of the quickness to my recipe is that I used canned tuna, peas, and diced tomatoes. You could easily use frozen peas or cook fresh peas. You could also dice fresh tomatoes and add a little garlic and olive oil. Enjoy!

Kick That Carry-Out to the Curb!

Ever have one of those nights when your tired, you need to make dinner and you realize you haven't done the grocery shopping yet? Okay, okay, put your hands down. Your first reaction (or mine anyway) is to call Papa John's Pizza! or Chinese! But I promised myself to try and cook more at home to help save money and to ensure we as a family are eating better. We usually do pretty well. We're trying to avoid those "slips" when it's just easier to pick something up.

So, determined and on a mission, I opened the pantry door and looking at the odd selection of cans, boxes and mainly empty space, I started trying to piece together a meal. Well, I had enough slow-cook long grain brown rice to feed half the family, but I moved some stuff and discovered a box of quick-cook brown rice that would feed the rest of the family. So what if one takes 5 minutes and the other takes 45-minutes to cook. That was the base of the meal. What next? Hmm, a can of black beans (expiration date? shew...still good.) Oooo, a can of navy beans. Is that what I think it is? Holy-moly, it is! A can of kidney beans. Everything is brown. I'm not a fan of mono-chromatic meals. Needs some color. Ahhhh a can of corn. Tada!

Now to check the fridge....need something to add some flavor and a little more color. Well, there you go, that onion-half left over from dinner 2 days ago. Cool! a bag with 10 carrot chips in it! And a half of a green pepper that's not mushy!

So, the chopped onions, green pepper, and carrots got sauteed with some olive oil before dumping in the drained kidney, black, navy beans, and corn. The house even smelled like home-cookin'! I think it's the onions that do that. A dash of chili powder, a pinch of red pepper, some seasoning salt to taste. Yum! All I needed now was some good crusty whole-grain bread. So while the one batch of rice was still cooking, my 18-year old son zipped to the store for some bread. Okay, so we did pick up one thing, but it was healthy.

The only thing that would have made the meal even better would have been if each member of the family had taken a Beano pill before eating. Other than that, I'm thinking maybe I'll do this every Thursday night. I'll call it "Pot Luck Thursday" cause we'll be lucky (and grateful) for whatever goes in that pot.

Sitting, here now, feeling full (and a little gassy), I've realized that this meal is actually pretty good for runners. The meal is full of protein, fiber, complex carbs as well as being full of vitamins and minerals. And believe it or not, it looked and tasted good! If you wanted a little more protein, you could chop up some leftover grilled chicken or saute some hamburger burger. Or, instead of rice, use Quinoa. Chickpeas would also work well in this mixture.

So, the next time you're faced with pick-up or an interesting hodgepodge meal, try the hodgepodge. You might be pleasantly surprised. (Side note: don't feed the dog the leftovers (or these leftovers anyways). You'll regret that decision. Just take my word for it.)

Healthy Muffins: Perfect Pre-Run Fueling for Runners!

My fellow blogger friend, Jeff Picket, the host of Life Isn't Over at 40 or Any Age has graciously shared another easy-to-make recipe perfect for runners or anyone trying to stay fit. This time Jeff is showing us how to make a healthy version of blueberry muffins providing the complex carbs perfect for fueling your run. These muffins are great to eat for breakfast, a pre- or post-run snack, or just as a healthy snack during the day. Make up a bunch and freeze the extra so you'll have a ready supply of healthy fuel.

Looking for a Pasta Alternative?

A few weeks ago a running buddy of mine was complaining about being tired of eating so much pasta for fueling her marathon training. She was getting plenty of carbs from other sources like fruits and veggies, but it seemed like every meal involved pasta. Bow tie, penne, macaroni, vermicelli, rotini—doesn't matter the shape, it pretty much all tastes the same. Swapping up sauces can help, but after a certain point, you get PASTA OVERLOAD!!

So, I went on a quest to find a good pasta substitute. The fruits of my labor? Quinoa. Never heard of it? I hadn't either. Actually, Quinoa (pronounced keen-wa) is technically not a true grain. It's the seed of the Chenopodium or Goosefoot plant. It's commonly referred to and used as a grain because of it's similar cooking characteristics. Quinoa grains come in a varitey of colors—ivory, pink, brown, red, black—depending on the variety. (I used an ivory variety for the recipe below.) I had never heard of Quinoa before, but evidently it's been around for thousands of years. The grain can be tracked back to the ancient Inca civilization of South America. They called it the "Mother grain."

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The National Academy of Sciences says that Quinoa is "one of the best sources of protein in the vegetable kingdom." Why? Well, for starters, its a complete protein grain. It provides all the essential amino acids. Perfect for vegetarians! It also contains no gluten. Perfect for individuals following a wheat-free/gluten-free diet!

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Sounds really good, but like many really "good-for-you-things" I was braced for something really bland. Wrong! It actually tastes pretty good! It has a nutty texture and flavor. It's filling, but it doesn't give you that stuffed feeling that pasta can leave you with. You can eat Quinoa as a breakfast cereal, add it to soups and/or salads, use it as a side dish, or combine it with other ingredients as a main course! What I like most about Quinoa is that unlike other whole grains, it doesn't take long to cook—only 10-15 minutes on the stovetop. You can even cook it in the microwave! Having a busy family of 5, that's wonderful!

So, I found this cool "new" grain. Now what. Well, I knew what my kids like to eat, so keeping that in mind and keeping time and ease-of-preparation in mind, I created the following recipe. End result? My family wiped it out!

Quinoa Chicken with Vegetables

Ingredients:

• 4 cups uncooked Quinoa
• 4 cups of low sodium vegetable broth (I used Pacific Natural Foods Organic Vegetable Broth)
• 5 chicken breasts (I used the ready-to-cook boneless/skinless Perdue Perfect Portions brand marinated Garlic Roasted With White Wine)
• 2 12oz packages of Birds Eye Steamfresh Frozen Vegetables (I used the Asparagus, Gold & White Corn, Baby Carrots variety)
• 1Tbsp canola oil

Directions:

• Coat a large skillet with the canola oil. Heat the pan over medium-high heat. Add the chicken breasts and cook for one minute. Flip and cook for another minute. Then cover, reduce the heat to medium-low and cook for 6-9 minutes (flipping frequently). When done, remove the cooked breasts, place on a plastic cutting board and cut into chunks.
• While the chicken is cooking, prepare the Quinoa. Combine the uncooked Quinoa and the vegetable broth in a sauce pan and bring to a boil. Reduce to a simmer, cover, and cook for 10-15 minutes.
• While the Quinoa is cooking, prepare the frozen veggies. Pop each pack (one at a time ) in the microwave and cook on High 4-5 minutes. Combine the veggies, chicken, and Quinoa in a large bowl. Salt to taste, if desired.

Nutrition Informaiton:

Serving Size: 5 main-dish servings; Fat-9g per serving; Sodium-658mg per serving; Carbs-68g per serving; Protein-41g per serving; Calories-499 per serving

Variations:

• Want less sodium? Use water instead of the vegetable broth. Use fresh vegetables instead of the frozen. Use non-marinated chicken instead.
• Don't eat meat? Skip the chicken. Use tofu instead?
• Make half the recipe and use it as a side dish (with or without the meat).
• Just you or you and your significant other? Cut the recipe in half or store the leftovers in smaller containers to take to work for lunch or pop one in the microwave for a nutritious pre- or post-workout snack.
• Don't like the variety of vegetables I selected? Use something different that better suites your taste. Use fresh or frozen!
• Be creative! Try adding almonds, chickpeas, or pine nuts. Top with some Parmesan cheese!

Homemade Granola: The Perfert Pre- and Post-Workout Snack!

Leigh-Ann Webster of HealthWise Women sent me this great pre-workout breakfast or after workout snack that she made and ate frequently during her training for the San Diego Rock-n-Roll Marathon. It looked great, so I made a batch and now I'm hooked! It's perfect for providing you with the fuel you'll need during your workout as well as help restock those used-up carbs after your workout. Give it a try! I guarantee you'll say "YUM!"

Homemade Granola topped with Fresh Berries and Milk or Soy
Ingredients:

4 Cups Multi Grain Oatmeal (Bob’s Red Mill or Country Choice Organic Oats)
1 Cup Slivered Almonds (Trader Joes)
2 Cups Raw Pecans (Trader Joes)
1 Tablespoon Vanilla
1 Tablespoon Cinnamon
1 Teaspoon Nutmeg
1/3 Cup Canola Oil
1/4 Cup Organic Brown Sugar (Trader Joes)
2 Tablespoons Organic Honey (Trader Joes)
1/4 Cup Omega 3 Cranberry Pieces (Trader Joes)
1/2 Cup Organic Raisins (Trader Joes)

Directions:
Mix oatmeal and nuts together. Mix canola oil, brown sugar, honey, nutmeg, vanilla and cinnamon in a microwave safe dish. Warm for 30 seconds and pour over the oatmeal mixture. Spread on a cookie sheet and bake at 325 degrees for 15 minutes. Remove from oven and toss in cranberry pieces and raisins. Bake for an additional 5 minutes and remove promptly. Eat plain or top with fresh berries and milk/soy milk. Granola will keep in an airtight container for 2 weeks.

Each 1/2 cup serving is 230 calories and 6 grams of fiber. Or, each 1/3 cup serving is 153 calorie sand 4 grams of fiber.

Vegetarian Chili That Any Runner Will Love

Earlier this month I featured a recipe for Turkey Macaroni. Gabby (one of RunnerDude's Blog's readers) emailed me with her tweaked vegetarian chili recipe that also uses macaroni. It's really simple and easy to make with a crock pot. Her teenage brother who shuns vegetarian dishes because "they're bland and never filling" absolutely loves this and is full after one bowl! Gabby says it's in the beans. She admits the list of ingredients is long, but she says the final product is worth it. The dish will feed an entire family with plenty of leftovers. It tastes better the next day and is full of protein and carbs, perfect to eat after a long run or hard track workout.

Gabby's Vegetarian Chili

Ingredients: • 2 cans (28 oz) diced tomatoes
• 4 cups (roughly 2 cans) reduced sodium vegetable broth
• 1 can (15 oz) black beans, rinsed and drained
• 1 can (15 oz) white beans, rinsed and drained
• 1 can (15 oz) red kidney beans, rinsed and drained
• 1 cup chopped onion
• 1 green bell pepper
• 2 cloves of minced garlic (I use a tbsp of garlic powder)

• 1 tbsp (or whole) minced jalapeno, fresh or from a can
• 1 packet of chili seasoning (also works with a packet of taco or burrito seasoning, had to improvise a couple of times when I ran out of chili seasoning and it comes out great!)
• 2 tbsp of Mexican oregano
• 2 tbsp of ground cumin
• 4 to 5 dashes of hot sauce (optional)
• half a pound of macaroni pasta (or 1/3 cup of couscous)
• 1/3 cup chopped cilantro
• 1/2 cup shredded Jack cheese (optional)
• salt and pepper to taste

Directions:

In a slow cooker combine all ingredients except pasta. Cover and cook on Low for 6 to 8 hours or High for 3 to 4 hours. 10 minutes before severing add the macaroni pasta. Cook pasta until desired texture. Just before serving top off with cheese and cilantro. Makes a lot.

Gabby's training for the Nike Women's Marathon (October, 2009) and raising funds for the Leukemia & Lymphoma Society! I'm sure she'd love your support. Check out her fundraising website for more details on the event and how you can make a donation. You can also visit her blog for the latest training update!

The Runner's Palate: July Recipe

This month's Runner's Palate recipe is a follow-up on The Power of Protein! post I did a few days ago. The featured recipe—Turkey Macaroni—packs a whopping 34g of protein per serving and it's low in fat (4.5g) and calories (300). This recipe is super-easy to make and it's from my favorite cook book—Fix-It and Forget-It Lightly. My kids gobble this up!

Turkey Macaroni
Ingredients:

1 tsp. vegetable oil (I use olive or canola)

1½ lbs. 99% fat-free ground turkey

2 10¾-oz. cans condensed low-sodium tomato soup, undiluted

16-oz. can corn, drained

½ cup onions, chopped

4-oz. can sliced mushrooms, drained

2 Tbsp. ketchup

1 Tbsp. prepared mustard

¼ tsp. black pepper

¼ tsp. garlic powder

2 cups dry macaroni, cooked and drained

Directions:

1. Heat oil in medium skillet. Brown turkey. Drain

2. Combine all ingredients except the macaroni in a 5-quart slow cooker. Stir to blend. Cover.

3. Cook on high 3-4 hours or on low 4-6 hours. Stir in cooked and drained macaroni 15 minutes before serving.

Variations:
1. Vegetarian? Substitute the ground turkey with vegetarian meat crumbles that are made from textured vegetable protein. There are several brands available such as Morningstar Farms® Meal Starters™ Grillers™ Recipe Crumbles™, Bocca Ground Burger, and Lightlife Smart Menu Crumbles.
2. To make this an even heartier meal, use whole-wheat or whole-grain pasta like Mueller's Whole-Grain Pasta. Barilla Plus is also a good choice. It has extra protein, ALA omega-3, and almost twice the fiber of traditional pasta.

3. Make it fun. You don't have to use macaroni pasta. Use rotini, penne, bowtie, shells, or what ever strikes your fancy or will entice your kids, if you have them.

4. On a gluten-free diet? Try using Barkat Macaroni Gluten-Free Pasta! You can find an entire array of gluten-free products at GlutenFreeMall.com.

Kids Actually Do Pay Attention (Sometimes)

The great thing about magazines like Family Fun is that they're full of cooking and craft ideas for kids to do. The bad thing about magazines like this is that they're full of cooking and craft ideas for kids to do. You see, our youngest is in a constant state of creating. From painting our beagle pink, to tying up the family room with dental floss to make a spider web, to painting our solid oak dining table with a bottle of Wite-Out®, to making "potions" in the bathroom, Ellery, our 8-year-old, is constantly making and doing. I'm trying to convince myself that our house is her canvas and that one day it will pay off when she's a world-renowned artist or possibly a chemist for Crayola. Until then, I'm never quite sure what I'll come home to.

This past Saturday after my long run with my running group, I walked in the door stinky, damp, and encrusted in salt. My plan was to hit the shower and then take a nap. What I was greeted with instead as I walked in the door was, "I'm ready Dad!" Ellery was in the kitchen, apron on, a cantaloupe under one arm and a big mixing bowl in the other. Let me back up to fill you in on a few things. On Monday, one of those kids craft magazines arrived in the mail and as usual, Ellery began scouring its pages in search of the next craft or cooking project to conquer. By Thursday she and I were in the local grocery store buying what she so desperately needed for her projects. Friday was my older daughter's 8th-grade graduation and we just didn't have enough time for Ellery to get involved in a messy project, so we planned on doing it over the weekend. In my mind that meant Saturday or Sunday afternoon, not Saturday morning at 10:00AM after running 11 miles in hot/humid conditions. So I took a deep breath, exhaled, and said, "Okay missy, let's get to it!"

By now you're probably wondering what in the heck this has to do with running, fitness, or nutrition. I kind of am too. Oh yeah, all my talk around the house about good nutrition and how food is fuel for the body evidently has rubbed off on Ellery. You see, the creation she wanted to make was a recipe for "Shimmering Fruit Salad." She thought I'd like it since it was healthy. It actually is a pretty healthy recipe and it ended up being a great post run snack containing protein, carbs, and fiber, not to mention all the vitamins and antioxidants in the fruit and nuts. Ellery had to make me promise not to eat the entire bowl!

Ellery's Shimmering Fruit Salad

Ingredients:

1 cup of skim milk

2 tbsp. lite or reduced fat mayo

1 tsp. honey

2 oranges cut into chunks

1 apple diced

2 bananas sliced

2 cups of cantaloupe cut into chunks

1 cup of grapes

1/2 cup of chopped pecans or walnuts

Directions:

Mix together in a small bowl the milk, mayo, and honey to create a sauce. In a large mixing bowl, combine the remaining ingredients. Pour the sauce over the fruit, cover with a lid or plastic wrap, and place the bowl in the fridge until it is chilled. Makes about 10 cups.

The Runner's Palate: June Recipe (Post-run Breakfast)

One of the great things about blogging is meeting people from all over the coutry, even the world. One such person I've befriended is a fellow runner and blogger from Sioux Falls, SD—Jeff Pickett. Jeff's the host of Life Isn't Over (At 40 or Any Age) where he posts video clips of his journey into training for his first marathon (Twin Cities Marathon) coming up in October. Another cool thing about Jeff is that he's lost over 48 lbs., bringing his bodyfat from 33% to 6.5%. Go Jeff!

If Jeff ever decides to change careers, I think he could go into producing a "how-to" television show. He has a great knack for conveying good information with just the right amount of comic relief sprinked in. I think it's his honesty and openess about his triumphs and failures on his marathon journey (as well as his humor) that make the clips so compelling.

I asked Jeff if he'd consider doing a guest video posting for you guys—RunnerDude's readers. He took me up on my offer and wanted to know what he should do the clip on. Well, since it was the beginning of the month and time for another The Runner's Palate recipe, I thought it would be great for him to share one of his favorite recipes, and that's what he did. So, drum roll please........... Introducing Jeff Pickett and his recipe for the ultimate post-run meal—the breakfast burrito (and the crowd roars)!

The Runner's Palate: May Recipe

With three kids, life is anything but dull in our household. It's hard, but we try to eat healthy as a family. Luckily our kids are open to trying most anything. We've never been advocates of the clean plate club, but we do insist that the kids take at least one bite of each item on their plates. Even if they've complained about having to take a bite of some different or unusual looking food, nine times out of ten they end up liking it. If they don't care for it, we don't make them eat it. Pick and choose your battles as they say. The running joke in my family is over my 17-year-old son who doesn't like beets. He never has and never will, but every time we have them, his siblings enjoy egging him on to take his one bite. I think he actually enjoys entertaining his younger sisters trying to make the best gross-out face he can when he's taking his bite. Not only are we challenged with trying to feed the family healthy foods, but doing it quickly is often a must in this busy household. About a year ago, I stumbled across the best cookbook—Fix-It and Forget-It Lightly. This wonderful resource contains over 500 healthy, low-fat recipes for your slow cooker.

Below is one of my family's favorites—"Lean" Cowboy Beans. Dump a few cans, chop an onion, toss in a few other common ingredients, and heat for a few hours. Often I'll put everything in the pot the night before and stick it in the fridge. Then, the next day, I'll have one of the kids take it out, plug it up, and heat it for 1-2 hours. Voilà! Dinner! With 18 grams of protein per serving, this dish is great for the runner.

"Lean" Cowboy Beans (John D. Allen—Rye, CO)

Ingredients:

1 lb. ground turkey

16-0z. can baked beans, undrained

16-oz. can kidney beans, drained

2 cups onions, chopped

3/4 cup brown sugar

1 cup ketchup

2 Tbsp. dry mustard

1/4 tsp. salt

2 tsp. cider vinegar

Directions:

1. Brown turkey in nonstick skillet over medium heat.

2. Combine all ingredients in slow cooker sprayed with non-fat cooking spray.

3. Cover. Cook on high 1-2 hours.

Makes 8 servings

Per serving: 320 calories (50 calories from fat), 5g total fat (1g saturated, 0g trans), 35mg cholesterol, 880mg sodium, 52g total carbohydrate (7g fiber, 30g sugar), 18g protein, 10%DV vitamin A, 8%DV vitamin C, 6% DV calcium, 15%DV iron.

Note: For a milder taste, sauté the chopped onions with the turkey in Step 1. You may also decrease the dry mustard to 1 Tbsp., or according to your taste. Also, if your family is like mine you also might want to pick up a bottle of Beano. :-)

The Runner's Palate: March Recipe

Quick & Easy Runners Chicken Primavera

This meal is so versatile, you'll love it. All you need is grilled chicken tenderloins, multi-grain pasta, some frozen veggies and a few spices. That's it! The multi-grain pasta and the protein-rich chick peas and chicken make this dish perfect for a post-run meal. It also keeps well in the fridge so, make extra and take it to lunch the rest of the week.

Ingredients:

6 boneless, skinless chicken breast tenderloins

1 Box of Mueller's Multi-Grain Rotini Pasta

1 can of chick peas (garbanzo beans)

1 pack of Birds Eye Steamfresh Vegetables (Broccoli, Cauliflower, and Carrots mixture)

2 tbsp. olive oil

1 medium onion chopped

Lawry's Seasoning Salt to taste

Grated parmesan cheese

Directions:

Cook the pasta according to the directions on the box. While the pasta is cooking, heat the olive oil and the chopped onion in a large skillet on medium heat. While the onions are heating up, cook the chicken tenderloins. I use a George Foreman Grill. It cooks them fast and the excess fat is drained off. If you don't have a grill, you can cook the chicken breasts in the skillet along with the onions. Cut the cooked chicken into bite-sized chunks. When the onions have become translucent, drain the can of chick peas and add them to the onions. Pop the Birds Eye Steamfresh Vegetables into the microwave and cook as directed (about 5 minutes). Drain the pasta and add a little olive oil and stir. Then add the pasta to the onions and chick-pea mixture. Also add the chicken and steamed veggies. Season the mixture with Lawry's Seasoning salt to taste (doesn't take much). Stir until everything is combined. Plate the pasta mixture and top with grated parmesan cheese.

Variations:

• Is whole-wheat pasta too heavy and bland for you? Try Mueller's Multi-Grain Pasta. Still provides the hearty complex carbohydrates needed to refuel your body, but it's not quite as dense as whole-wheat pasta.

• Don't care for chick peas? Leave them out or try a can of corn instead.

• Don't care for frozen veggies? Use fresh. Replace any of the vegetables I've suggested with your favorites. I've used a mixture of snow peas, water chestnuts, carrots, and broccoli that tastes great too!

• Don't like the added sodium from the Lowry's Seasoning Salt? Use one of the Mrs. Dash salt-free seasoning products.

• Want to add even more flavor? Try marinating the chicken in a Mrs. Dash® Marinade prior to grilling.

The Runner's Palate: February Recipe

Rice-n-Bean Burritos
You'll be amazed how easy these burritos are to make and they're high in protein and low in fat—perfect for an after training snack or pack them for lunch. My kids love 'em!
Ingredients:
1 1/2 cups water
1 1/2 cups instant brown rice (uncooked)
1 medium green pepper
1/2 cup chopped onion
1 can of corn
1 tablespoon olive oil
1 tablespoon chili power
1 teaspoon ground cumin
1/8 crushed red pepper flakes (optional; gives it kick)
1 15oz can of black beans
8 whole wheat tortillas
1 cup salsa
reduced-fat shredded Mexican-blend cheese
reduced-fat sour cream
Directions:
Prepare the instant brown rice as directed on the box. While the rice is cooking, put the olive oil in a large skillet and saute the onion and green pepper until they are tender (just a few minutes). Add the chili powder, cumin, and red pepper flakes. Stir until combined well. Drain and rinse the beans and the corn. Then add the beans, corn, and rice to the pan and cook for about 5 minutes. Be sure to keep stirring. Wrap the stack of tortillas in a paper towel and warm them in the microwave for about 1 minute. Spoon a desired amount of rice-n-bean mixture in the center of each tortilla. If desired, top with the salsa, cheese and/or sour cream. Fold the sides and ends of each tortilla over and roll up like a burrito.
Variations:
• Don't care fore black beans? Use pinto.
• Want more protein? Cut up some grilled chicken breast and add to the mixture.
• Don't have time to cook the bean-n-rice mixture? Buy a few cans of fat-free refried beans and use instead. Simply spoon out the desired amount onto a tortilla and heat it in the microwave for about 30 seconds. Then add your toppings and wrap.

Oh Nuts!

I used to think a running buddy of mine was a little crazy because he was so rigid about his diet. He ate 13 almonds a day, drank protein drinks religiously, and rarely ate any meat. When my running group would go to the local bagel shop after our Saturday long runs, he’d get a fruit cup instead of a bagel. He took a lot of ribbing from the group about his eating habits.

My buddy is my age and whatever he was doing was working. His running endurance and speed keeps getting better and better and he’s in great physical shape. This made me curious about his eating habits and if there was anything to it. So I investigated nuts. Come to find out, nuts in general are high in protein and monounsaturated fat (the good kind that helps clear your arteries). Almonds, however, rule! David Zinczenko, author of The Abs Diet, says that “almonds are like Jack Nicholson in One Flew over the Cuckoo’s Nest—They’re the king of the nuts.” He further explains that almonds provide about 50% of the vitamin E, 8% of the calcium, and 19% of the magnesium needed each day. Magnesium is important for muscle building. Nuts also help fight obesity, heart disease, muscle loss, wrinkles, cancer, and high blood pressure.

Eating a handful of almonds each day not only provides you with important nutrients it also helps fight obesity by making you feel fuller longer. It’s best to wash them down with a glass of water which helps the fiber in the nuts expand making you feel fuller.

Zinczenko warns to be careful though. The smoked and/or salted varieties don’t make the cut due to their high sodium content. Also be careful not to select other varieties of nuts that have been cooked in oil. If you like the roasted-butter taste, he suggests spraying a handful of almonds with nonstick cooking spray and bake at 400° for 5–10 minutes, remove them from the oven and sprinkle them with either brown sugar and cinnamon or cayenne pepper and thyme. For more recipes using almonds go to AlmondsAreIn.com.

I must come clean and admit that I’ve been eating a handful of almonds each day for the past 2 years. Thanks, Paul, for being a good role model!

Fuel Up!

Have you ever notice that you’re hungrier after a winter workout than a summer workout? I ran 9 miles today with my running group and the temp was around 25°. Took a while for my body to warm up, but when it did, I was quite toasty until after the run when I quickly got chilled again.

When your body temperature drops, your appetite is stimulated. This happens because food provides the fuel needed to warm the body. Because of this, runners need to “feed the fire” before a winter workout and after. But you don’t want to put just anything in your body. Make sure your feeding that fire with quality food such as whole grains and protein-rich foods. Because whole grains are high in insoluble fiber, they stay with you longer. Ever get a hunger pang during a run? Not a good feeling. Protein-rich foods also provide you with energy, help you feel full longer, and help your muscles recover quicker after your workout.

So what should you eat before a run? This will vary from runner to runner. Some of my running friends eat a big breakfast before a long run while others eat just a slice of dry toast. Before my Saturday morning long runs, I usually eat a sliced and toasted whole wheat English muffin topped with peanut butter and some strawberry preserves. This gives me the energy I need for the run without feeling overstuffed. Sometimes I’ll eat a bowl of Quaker’s Weight Control Instant Oatmeal. Don’t let the name fool you. The reason it’s called “Weight Control” is because it contains 7 grams of protein and 6 grams of fiber which is more than their regular oatmeal. This helps fill you up and keep you that way longer so you won’t feel like snacking. If you prepare it with skim milk you add even more protein. I also like to add some walnuts or almonds. If you’re training for a marathon or working out a lot, you may want to try “The Ultimate Power Breakfast” (Men’s Health Abs Guide; Rodale, Inc.; 2008). Probably not a good idea to eat right before a morning long run, but if you’re running or working out a little later in the day, eat up!

The Ultimate Power Breakfast
1 egg
1 cup low-fat milk
¾ cup oatmeal
½ cup mixed berries
1 Tbsp chopped pecans or almonds
1 tsp vanilla whey-protein powder
1 tsp ground flaxseed
½ banana, sliced
1 Tbsp plain yogurt

In a microwavable bowl, beat the egg well, then add the milk, oatmeal, berries, pecans, whey powder, and flaxseed and nuke it for 2 minutes. Remove the bowl from the microwave and let the mixture cool for a minute or two. Top with the sliced banana and yogurt.
Makes 1 serving: 590 calories, 30 g protein, 80 g carb, 12 g fiber, 17g fat, 4 g sat fat, 193 mg sodium

Not into the whey-protein powder? Leave it out; you’ll still have a protein-rich breakfast. Want to decrease the fat a little? Try using nonfat plain Greek-style yogurt. FAGE and Oikos are two brands available at my local grocer and they are very tasty. They are thicker than regular yogurt and have more protein.