The transition to warmer weather running means I naturally crave lighter eating. We picked up an awesome supply of oranges. They are heavy with juice and sweet in flavor. I decided to break out an orange eating technique my fellow dietitian friend, Kara Borcherding, introduced me to years ago. It’s to bake the citrus fruit for a few minutes before eating it. It’s so wonderful!

I first preheat the oven to 400 degrees. I then cut the orange in half and cut around each orange segment.

I rubbed cinnamon over the top of each orange half and baked them for about 5 minutes. I then top it with about a tablespoon of plain Greek yogurt. Each segment pops out with a spoon similar to eating a grapefruit. It’s a light delicious side to a morning breakfast or perfect for simple snacking. This is a great way to add a daily dose of vitamin C!

Each serving is approximately 85 calories, 0 grams of fat, 16 grams of carbohydrate, 3 grams of fiber, and 4.5 grams of protein

It’s so great that you’re back to running – I am probably the Queen of running injuries so I know how amazing the first run back after being sidelined for a period of time feels.

Thanks – I hope this isn’t too intrusive a question.

If you’ve been following the blog you may know that I experienced a Lisfranc Sprain a few minutes before the start of the Shamrock Marathon this spring. This required me to be non-weight bearing for 6 weeks of which 4 weeks were in a cast and 2 weeks in a boot. This means 6 weeks of no running and very limited cross training. It’s not like I could go for a run right after I was permitted to put weight on my foot either. For a girl who rarely takes a day a month off let alone 6-8 weeks, this is a long time without my daily running fix.

For many religious runners there’s an instant anxiety. Thoughts start spinning with the words “time off.” How am I going to stay fit? Am I going to get “fat”? Such a drive can be our best attribute and biggest downfall. It’s wonderful we care about our health and fitness enough to want to keep training. On the other hand, the body is sometimes just trying to communicate it needs rest.

Try to better identify if your injury is from overuse or maybe even over training syndrome. If so, I suggest taking at least a little time completely off before going straight to cross training. Training through may only delay the body’s ability to recover and thereby extend the unwanted time off.

In terms of diet, start with cutting the sugar sources. As athletes there is often a little extra room for a higher sugar intake to simply support meeting daily calorie requirements. When we’re not in heavy training these sugar sources are of much less benefit. Try your best to ditch (or significantly cut back) the sweets like added sugar to beverages, maple syrup saturated pancakes, sports drinks, excessive juice and dried fruit, and of course the cookies, candy, cakes, and brownies.

Switch to food in its whole, natural form as much as possible. Instead of orange juice or sports drink, eat a whole orange or bowl of berries; reach for fresh veggies or a cup of low fat milk instead of a mid-afternoon high calorie energy bar; grab a small handful of peanuts instead of the previous heaping spoonful of peanut butter; and reach for whole grains like oats, spelt, millet, and quinoa instead of reaching for the standard slice of white bread or toast.

When in doubt remember 1/2 – 1/4 – 1/4. This means to aim for 1/2 of your plate to be from vegetables, 1/4 in the form of protein, and 1/4 from grains. Since you’re not putting in the heavy training, you don’t need to go as heavy on the carbohydrates.

Eating fresh, cooked, steamed, and baked veggies is a fantastic way to go for injured athletes. There are endless advantages to eating a lot of vegetables. The main reason they are perfect for an injured athlete is because during training we get used to eating a high volume of food. Eating a massive plate of veggies won’t carry nearly the calorie load as a massive plate of pasta. They also offer as a source of filling fiber that supports leaving us satisfied for a greater length of time.

Don’t skimp on the water. Consider drinking a tall glass of water before all meals and snacks. This will put a little weight on the stomach, but will also help to better identify during the meal if you are really trying to satisfy a hunger or a thirst with continued eating.

Toss the scale. Well, at least toss it for little spurts. Weighing-in daily when injured can provoke an anxiety that could lead to stress related eating. The goal is to think about how food makes you feel, not how the scale makes you feel. Start paying more attention to what kind of foods makes you feel good and satisfied as well as how much you are eating when you feel this way. Use the mirror and the fit of your clothes as a guide instead of the scale. If clothes start to feel a little snug or uncomfortable, this is a sign to cut back.

So you may specifically wonder if I have gained a ton of weight. I’ve been following my own advice and floating within about 2 pounds of my weight prior to the Shamrock Marathon. I can’t deny that I’m not worried in the slightest. Instead of focusing on calories and cardio, I’ve been working on strength in hope of preventing future setbacks. Stressing over weight can be just as much of a detriment to the diet as not being able to run for extended periods of time.

Here’s an example of a recent dinner in my world. It’s cornbread stuffed with a layer of fresh corn as well as chicken sausage. It’s hard to tell, but the entire other side of this smaller plate is loaded with Brussels spouts. Remember – go heavy on veggies!

I have an abundance of strategies like those outlined above. I’d be happy to provide a customized approach in support of your specific situtation. Feel free to contact me if you would like me to coach you through your weight management efforts.

Bread

and Pasta

These are great carbohydrate-rich grabs, but some athletes want to include options that don’t make them feel quite as “full and heavy.” I use the term heavy loosely because with stocking glycogen stores comes water retention. This can lead to a fluid weight gain that is totally normal. This heavier feeling will dissipate early in the race. Feeling full and heavy may also be related to an excessive intake of fat and/or fiber.

Aside from the typical pasta and bread, there are a slew of other athlete friendly, carbohydrate-rich options that can support filling up the gas tank. Here are just a few of my favorite carbohydrate-rich grabs to fuel daily training and race-day prep. Keep in mind the goal is not to feel stuffed with food. Carbohydrate-rich eating leading up to a long event combined with proper fueling during the event is what supports keeping us energized to the end.

Quinoa

Quinoa is by far my top choice. Quinoa is a great source of carbohydrates and iron. I especially like quinoa because this great source of whole grain is easy to digest and keeps me feeling light on my feet.

Banana

Most of my racing involves eating a banana. Bananas offer as a source of cramp crushing potassium, but also serve as an easy to digest source of carbohydrates. One banana can pack in the ballpark of 27 grams of carbohydrates – not too bad for its compact size. Its moist nature makes it easier to choke down with a nervous, quick to fill stomach. Bananas contain pectin and prebiotics to support regular bowel movements and act as a natural antacid, which can be helpful for athletes with frequent bowel issues or heartburn on the run. This easy to pack option can be tossed in a purse or bag for easy snacking, topped on toast or cereal, or blended into a smoothie.

Flavored Low Fat Milk

Since I regularly drink milk and don’t have any form of intolerance, I love working flavored milk into my carbohydrate-rich eating routine. The low fat drink supports hydration and is a source of calcium, vitamin D, protein and performance supporting carbohydrates. I like this because, once again, it goes down very easy on a easy to fill, somewhat anxious stomach the day before a big race. Not to mention, you can easily find this on the road when travelling to a race.

Performance Bars

I usually carry with me a PowerBar Performance Bar or similar. It’s a great option to have on hand as a backup. The key here with the performance bar concept is that it’s a low fat, carbohydrate-rich option. Look for a “performance” type bar to have in the range of 35-50 grams of carbohydrate. This is not the time to be eating mega protein, fat-rich, carbohydrate skimping bars. I tend to reach for performance bars when an expo trip runs longer than expected or travel plans interrupt regular mealtimes while on the road.

New research sheds some light on these common eating emotions. A study published in The Endocrine Society’s Journal of Clinical Endocrinology & Metabolism (JCEM) found that hormone grehlin was elevated for as much as 2 hours after eating “favorite” foods. The hunger-stimulating hormone went down in participants (quite the opposite) with eating nutritional equivalent, less desirable food choices. In addition the appetite compound 2-AG was found to be elevated for a couple hours after the participants were exposed to their favorite foods.

Eating for pleasure can actually stimulate us to eat more. When grehlin is released it makes food appear more desirable and stimulates hunger. This can make turning down a helping of a favorite food even more hard to resist, even when we’re not hungry. The mere sight of a favorite food can stimulate the hormone and hunger!

When the urge to indulge in a favorite food strikes…

Get Chatty – Talk yourself out of the purchase. For several moments it will seem like the best decision in the world. However, once you get through this short timeframe and reach the point in which the food is no longer available or easy to reach, the urge will lessen.

Leave the Situation – Avoid standing near the food at parties; steer clear of the break room donuts; and leave the aisle of tempting purchases at the grocery store.

Share - Instead of buying your favorite food to eat by yourself, split the serving. Share normal serving of desserts, rich and creamy pastas, or fried favorites.

Modify - Make adjustments to your favorite option that offers a favorite food feel without the full favorite food taste. Examples might include choosing dark chocolate if you prefer milk chocolate or eating pizza loaded with veggies instead of your favorite processed meat.

Go Small - Eat your favorite foods off the smallest plate available. This will make the portion appear bigger than it really is.

Change the Palate - Try eating a bite or two of a less desirable food or brushing your teeth to remove the “favorite food” taste.

Click here to read more about the study.

What mom doesn’t want to try to offer her kids good nutrition? I know I can speak to being THAT mom who tries to sneak in nutritious ingredients without my kids knowing. Reid is 3 and still at the age where he will eat most anything. Tyler who is 7 1/2 is very open to eating many foods, but is forming more of an opinion. Tyler is not a fan of seeds, that is, unless he doesn’t know he’s eating them. On the other hand, if I left him alone with a sleeve of Ritz crackers, they would be gone in no time.

This recipe is a tasty energy bar for a young palate. I combined ingredients the kids love with ingredients that may not be their favorite. We both are happy! They have the subtle flavor of peanut butter crackers, but sneak in whole grain oats and seeds. This bar could work well for growing high school athletes always on the go. Try sending them out the door in the morning with one of these bars and a glass of milk before rushing off to school.

Ritz Nut and Oat Bars:

I first tossed 2 tbsp. each of pumpkin seeds, sunflower seeds, raisins, and peanuts into the food processor.

I grind them down to a crumbly consistency.

I then combined 1/4 c. peanut butter, 1/4 c. honey, 1 c. old fashioned oats, and 6 crumbled Ritz crackers.

I lined the bottom of a bread pan with about 1.5 Ritz cracker crumbs and topped it with the oat mixture. I then press about 1.5 more Ritz cracker crumbs into the top of the bar. Once the bars are firmly pressed into the pan, I top the pan with a cutting board and flip the bars onto the cutting board. The bars can be cut and served, or store them in the refrigerator to firm up and eat later.

The kids love them!

I make them into 6 large bars, but the recipe makes plenty to turn this into 12 smaller bars or roll the batter into balls. They’re quick, easy, and delicious!

Makes 6 – 1.5″ x 4″ bars.

Each bar is approximately 238 calories, 11 grams of fat, 30 grams of carbohydrate, 3 grams of fiber, and 5 grams of protein

Now that I’m crutch and knee scooter-free I’ve been very much enjoying all of the little benefits of walking. I won’t miss putting away laundry on my knees or practically breaking a sweat with pushing the grocery cart. For just over a week now I’ve even been enjoying working in time on the bike. The most exciting part about it all is how quickly I’m regaining strength in my leg and foot.

My leg looked so puny and weak just out of the cast and later boot when I first started walking. It made me question not only when, but if I would be able to run again. I’ve been religious about redeveloping my leg and foot strength. After just a week back on my feet my leg looked almost the same as the other. It’s amazing how quickly one can rebuild the lost strength!

Yesterday was an exciting day. I paid my final visit to Dr. Tim Weber for some final weight bearing x-rays. The joint looks great and I’m ready to move forward! I even enjoyed a nice jog yesterday morning. I ran 1:00 followed by 1:00 walk and eventually worked up to 3:00 of jogging. I only got in a total of 1.5 miles between running and walking, but I can’t even explain how good it felt to feel the morning sunshine and the range of motion that comes with running.

I do still feel a bit of the Lisfranc. I feel slightly sensitive on the top center of my foot and occasionally through my arch region. I get to wear these stylish inserts for a while. The front insert is more rigid for everyday shoes, while the cork bottom, full-length insert is for running. Eventually my hope is to be orthotic free, but for now they offer added comfort and stability to the joint.

Of course the plan is to take it slow. With the great guidance of Coach Matt Ebersole and my husband, I don’t have a doubt I will be back at it in no time. I’m so excited at the thought of being back to running!

Believe it or not, this study began in 1976 with a follow up minimum of 35 years. The difference between joggers and non-joggers is more than noticeable. There were 10,158 deaths registered among the non-joggers group and 122 deaths among the joggers. They reported that the risk of death was reduced by 44% for male joggers and 44% for female joggers.

It’s not uncommon for non-runners to fear getting started out of embarrassment of what others may think or how slow they run. The truth is, whether you run a fast mile or slow mile, the health benefits make every step so worth it! Anyone who would even dream of judging others for working at improved longevity and health wouldn’t be worth associating with anyway.

Lace up those running shoes and go for a jog. If you don’t think you have the time, just remember that you may very well be adding time to your life by doing so!

Can’t run? That’s OK – Start with any form of physical activity. Dr. Schnohr, chief cardiologist of the Copenhagen City Heart Study, suggests to, “aim to feel a little breathless, but not very breathless.”

You can learn more about the study by visiting the European Society of Cardiology.

Why it Works:

Cabbage is sometimes a feared vegetable, but offers so much value. The half head of cabbage in this recipe serves up in the ballpark of 277% of daily vitamin C, 18% calcium, and 12% of iron. This doesn’t include the rich polyphenol phytonutrient presence that supports defending against chronic oxidative stress as well as anti-inflammatory and cholesterol lowering benefits.

Instead of only using a rich and creamy mayo, I substituted with part Greek yogurt. The Greek yogurt adds a source of protein, calcium, as well probiotics that can support gut health. The addition of onion, cucumber, and tomato add a wonderful flavor and texture in addition to filling fiber. Lemon grass too adds a very subtle pleasant flavor; but the herb also carries what some consider to be stress relieving oils.

A highlight is that this is a quick to make side for a time crunched athlete or non-athlete. Any leftovers work great in packing for lunch or topping on a sandwich. If you’re sensitive to a cabbage gas producing effect, then save this veggie for after workouts.

Creamy Coleslaw

• 1/2 c. medium-large cabbage head, chopped
• 1/2 medium onion, finely chopped
• 3/4 c. cherry tomatoes, halved
• 1/2 English cucumber, chopped
• 1/3 c. light mayonnaise
• 1/3 c. plain Greek yogurt
• 3 tbsp. rice vinegar
• 1/4 tsp. salt
• 1/4 tsp. black pepper
• 1 tsp. fresh chopped or Gourmet Garden lemon grass
• couple dashes of cayenne pepper

Directions:

Combine mayonnaise, yogurt, vinegar, salt, pepper, cayenne, and lemon grass in a small bowl. In a large mixing bowl combine all vegetables. Toss coleslaw dressing with vegetables. Cover and refrigerate about an hour. If you prefer a thinner coleslaw, refrigerate longer. The moisture from the vegetables will thin out the creamy slaw. Consider adding additional lemon grass if planning for a thinner dressing on the slaw.

Makes 6 servings.

Each serving is approximately 67 calories, 3 grams of fat, 8 grams of carbohydrate, 2.6 grams of fiber, and 3 grams of protein

It’s hard not to mention the leader of the pack. Jesse Davis won the Carmel Marathon two weeks ago in a course record time of 2:22:05. He came back this weekend with a 6th place Mini Marathon time of 1:08:58! This is a pretty incredible performance on post marathon legs. He’s amazing!

I should also mention that I had the pleasure to host Elkanah Kipchumba Kibet of Kenya. He is one of the kindest young men I have ever met. This was also clear to my 3 year old son Reid who wanted to play (and even nap) with him every second he was here. Elkanah was more than a good sport in entertaining Reid.

He earned a 4th place finish with a time of 1:06:23.

You may wonder, “What did Elkanah want for his pre-race dinner meal?” He requested the same as many of us. It’s actually darn close to the very same dinner I had before the Mini last year. He wanted, “fried noodles with chicken, cheese, and vegetables.”

So I prepared spaghetti tossed in olive oil and sautéed chicken, spinach, mushrooms, tomato, garlic, and parmesan cheese. On the side I made a loaf of homemade white whole wheat bread.

There are far too many great performances from the weekend to name them all. It was exciting to watch everyone gut it out to the end.

Congratulations to all finishers!

Even though I’m not running quite yet, I celebrated the Mini Marathon weekend with a wonderful 3-4 mile family hike in Brown County. It feels so good to be off crutches, walking, and enjoying family time like this. I wouldn’t trade it for the world!

Or, heaven forbid even this…

Hopefully it’s easy to appreciate the importance of going into the race well hydrated. I drink before the race until my urine color is very light. On warm days I make a bulk of my pre-race hydration from drinking cold, electrolyte-rich beverages with my pre-race meal. I even do this for my final pre-race hydration shortly before the race. I like the additional race day electrolytes.

When taking water from the aid stations I make sure to drink it versus dumping most of it on my head. I definitely don’t shy away from sports drink during the race. I like the presence of electrolytes, and the flavored beverage supports my desire to keep drinking.

To ensure I have plenty of fluids on hand I always take 2 cups at aid stations. I do this even if I don’t think I will drink all of the fluids. I would rather have too much fluid on hand than too little. I can always toss a half full cup, but I know that I’m less likely to turn around and run back for more. I find if I pinch one cup completely shut while I drink from the other half pinched cup, I lose the least amount of fluid while running.

I like to judge how much I’m drinking by how many swallows I take. I consider just under a mouthful to be about one ounce. I will count 1, 2, 3, 4… and so on as I drink from the cup. If one of the swallows ends up more like a sip, I will take an extra swallow or two. This helps me better gauge how much I’m drinking at each aid station.

It’s true; after some races a cold beer (because I’m old enough to have one…just barely though – ha!) sounds wonderful! Before I enjoy a post-race celebratory drink, I make sure I have urinated. If it takes me hours to urinate for the first time after a race I feel it’s a sign I’m fairly dehydrated. When I do use the restroom, I can take a peak back and notice the color of the urine. If it’s fairly dark, I feel the alcohol may enhance my dehydrated state and slow the recovery process. When I establish that I’m rehydrated with sufficient fluids I’m much more likely to enjoy a cold beer.

Most importantly on warm weather days, I know I need to relax and have fun. Despite the great satisfaction that comes with a solid personal record performance, warm and humid days really aren’t the time to expect a big drop in race time. However, smart early pacing can lead to a just as satisfying rockstar place.