Saturday, March 25, 2017

Olympic Marathon Fuel and a Recovery Smoothie

Today's post is exciting for ATHLETES/RUNNERS, AND EVERYBODY ELSE because the smoothie is an awesome ANTI-INFLAMMATORY for ALL BODIES and the cornmeal is awesome fuel for ALL BRAINS and MUSCLES! Just like Super Juice!


haven't run a marathon in a few years! Now, I am excitedly preparing for the CLE Marathon! Thankfully, all is going well, and I am especially grateful for my speedy recovery times, thanks to my whole foods plant based diet!

By the way, the smoothie provides a good 6 or 7 check marks off Dr Greger's Daily Dozen checklist!
1) fruit, 2) berries, 3) spices (especially fresh turmeric), 4) seeds (though you could bump to a 1/4 c to get a full serving), 5) flax, 6) water as a beverage, and 7) greens.

Mango Recovery Smoothie
1 c frozen mango
1/2 c frozen cranberries
1 big handful kale (probably 1 packed cup)
1/2" ginger root
1/2" turmeric root
Tbsp chia seeds
Tbsp ground flaxseed
pinch pepper
2 or 3 c water*

Blend all ingredients to desired consistency and enjoy!
  • *2 c makes a thick, frosty smoothie, and 3 c makes more of a juice blend.
  • I opted for 3 because I was chilled after my run; plus it provided more hydration. As the weather warms up, I'll drink the thicker shake!
  • This drink doesn't have a big source of protein. So, I soon had some Easy Vegetarian Chili which provided me with plenty of protein, carbohydrates, and warmth!


Now for UGALI! According to one study, this is simple fuel, UGALI, makes up 23% of the diets of elite Kenyan athletes (as in about a quarter of their total daily calories come from UGALI)! One person who fuels with ugali is Eliud Kipchoge. In Rio, Eliud became the Olympic Marathon Champion of 2016! He has an amazing PR of 2:03:05!!!!!! This is the 4th best marathon time EVER!


I can see lots of possibilities for preparing ugali! This was my fuel this morning for my 9-mile run! I kept it simple...adding some black and cayenne pepper. This afternoon, I had some more with hot sauce and black pepper. I think it would be great with some salsa mixed in! What will you add?

Ugali
1/2 c cornmeal
3/4 c boiling water

Mix and add more water as needed. Traditionally, it should be able to maintain shape, like you could make a ball with an ice cream scoop. As I mentioned, pepper, cayenne, and salsa could be added. I saw a blueberry cornbread muffin recipe this afternoon, so perhaps you could add in some blueberries! Maybe cranberries :)

Thank you for SHARING and LIKING on FACEBOOK! Then I can help more people be happy, healthy, and fit! Cheers!

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Friday, March 17, 2017

7 Simple Breakfast Cookie Recipes with 3 or More (mostly more!) Dr Michael Greger Daily Dozen Ingredients

Happy Saint Patrick's Day! I was hoping to share a lovely reuben sandwich made with tempeh and homemade rye bread today! SIGH. Tasty, so hopefully it'll be coming soon!

Instead, I have 7 Simple Breakfast Cookie Recipes with 3 or More (mostly more!) Dr Michael Greger Daily Dozen Ingredients! So they are of course free of sugar, dairy, oil, and salt!

You read that right - cookies for breakfast! These recipes are a simple way to get your day started, or snack on all day long! They each contain just a few ingredients, and are packed with nutrition! Enjoy!



As far as Dr Greger Daily Dozen check marks go, these recipes all have whole grains and fruit, most have flax, nuts, and spices, some have berries, and one even has veggies!

Pumpkin Spice Cookies
Chocolate Brownie Muffin Top Cookies
Raspberry Kiss Muffins (could make cookies!)
Healthy Cranberry Cookies
Apricot Crinkler Cookies
4-Ingredient Nut-Free Banana Breakfast Cookies
Peanut Butter Banana Crunch Breakfast Cookies



  • Make a batch or two and freeze some, or eat them fast!
  • Healthy ingredients mean there aren't the usual preservatives make bakery last a long time.
  • If a recipe lacks flax, add some! You'll never taste the difference, and you'll be adding powerful nutrition!
  • A few recipes contain non-dairy chocolate chips, but please note that chocolate chips are a processed food that contains sugar, so they should be added with care. They are always optional!
If you enjoy a recipe, please share and like on Facebook :) THANK YOU!

Saturday, March 4, 2017

Easy Creamy Carrot or Cauliflower Soup (6 Dr Greger Check marks!)


I started with Tangy and Refreshing Carrot Soup.

Then added:
1. nutritional boost! (more Dr Greger check marks!)
There are now 6 check marks (spices, beans, veggies, flax, hemp, and oats)!
2. Instapot directions (20 min manual setting, use only 6 c water)
3. alternative base: cauliflower (cruciferous veggies rock!)

Creamy Carrot or Cauliflower Soup

2 lb cauliflower + 1.5 c garbanzo / chickpeas / chi chi beans (1 can, drained)
OR 3 lb carrots + 2/3 c beans
10 c water on stove OR 6 c water in Instapot
1/4 c ground flaxseed
1/4 c hemp seeds
1 c oats (or other grain such as quinoa...go heavier on spice range with other grain)
3 cloves garlic
1/2" fresh turmeric (1/2 tsp powder)
1/2" fresh ginger (1/2 tsp powder)
2 tsp - 2 Tbsp lemon juice
1 - 2 tsp black pepper
1/4 - 1 tsp sabji masala (or pumpkin pie spice)
1/4 - 1 tsp cinnamon

Combine all ingredients, bring to a boil, and simmer for 30 min. After cooking on stove to in pressure cooker, blend with an immersion blender, or another blender to puree to desired consistency, and enjoy!

This is thick and creamy soup. Feel free to add water to thin soup to your desired consistency. Great with a topping of hummus, and/or some veggies!




Thank you for sharing, and liking on Facebook!

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