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!

I 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!

Related Posts:

Super Juice

Super Running Fuel from Costco

What Do Sponge Bob and Triathlons Have in Common?

Chia-Chai: Hot or Cold!

Super Juice for Athletic and Health Superstars!

Today's post/drink will be helpful to:

a) ATHLETES: beets, for one thing, are amazing for athletic performance!
b) ANYONE who wants an antioxidant/anti-inflammatory punch, and this too is important for athletes!
c) ANYONE who loves BEETS or wants to try BEETS!

This drink is gorgeous! Recipe makes a lot (two 26-ounce servings). I drink one before my run, and another after!

This drink has loads of Dr Greger Daily Dozen check marks too! 1) greens - kale, 2) berries - lots, 3) other veggies - beets, 4) other fruit - orange 5) flax, 6) spices - lots, 7) nuts - chia, 8) water, 9) oats ...and go for the run for #10!

Here is the Daily Dozen that Dr Greger recommends in How Not to Die.

TRY THE AWESOME FREE APP!

From www.nutritionfacts.org

Magenta Magic Potion

2 beets, raw, quartered, stems removed
1 blood orange, quartered
1 c kale, packes (2 big handfuls)
1 c strawberries
1/2 c blueberries
1/4 c cranberries
1 Tbsp goji berries
1 Tbsp ground flax
1 Tbsp chia
1/4" fresh turmeric
1/2" fresh ginger
1/4 tsp cloves
1/2 c oats
pinch of pepper
contents of a high quality green tea bag (I almost forgot!)
3 c water

TIME SAVER: I do NOT PEEL the beets, orange, turmeric, or ginger! Wash all produce well! You get a dash more fiber, and the big benefit, besides time, is that there is a lot of awesome stuff in that ORANGE PEEL, including cancer prevention, and flavor! Check out this nutritionfacts.org video CITRUS PEEL and CANCER: ZEST FOR LIFE?! And there are also a lot of great COMMENTS after the video with extra benefits of citrus peel!

I use the "whole juice" button on my Blendtec blender to blend everything together, and enjoy!



This is a lot of nutritious food, so you could have some for breakfast and then then the rest for a mid-morning snack (or share with a loved one!)!

Here are a few links:
BEETS reduce the oxygen cost during exercise!
For more on GINGER: Ginger for Osteoarthritis!, Pumpkin Pie Lovers Post, and Get Your Gs
Turmeric rocks! (bountiful benefits)

Plus, cranberries, blueberries, cloves, oats, goji berries, flaxseed...you could probably make a full blog based entirely off of these ingredients! Hmmm, thank goodness for NUTRITIONFACTS.ORG!

If you enjoy LIKE on FB, and share with your family and friends :) Thanks! PS - I love sports nutrition!

Awesome Running Fuel from Costco!

50 days until the Chicago Marathon, baby!

SO I'm sharing a product that's been my staple fuel during my long runs all summer, as well as another awesome product that I also often bring along, and enjoy.

Nature's Finest: Mandarin Dried Fruit and Mamma Chia: Chia Squeeze Vitality Snack

These dried oranges are wonderful! Coated in sugar (long distance running is the perfect time to indulge in sugar!), they are a perfect combination of sweet and tangy! They are almost like a traditional sport gel inside the white flesh of the orange pieces, only without causing belly aches or unnatural aftertaste. Note: I eat plenty of fiber; if you do not, this or the next item may not be the best running fuel choices for you.

The other product is like other fruit squeezers I've suggested before, except this one wisely added CHIA seeds to it's mixture! Brilliant! Chia is perfect for such a mixture! Chia is perfect for fueling modern day long distance runners just like it does for the Tarahumara Indians.

Tarahumara Indians from deep in the mountains of Mexico

The Tarahumara love CHIA and BAREFOOT RUNNING, and so do I. Born to Run, by Chris McDoughall, is a fascinating book that convinced me to try both!

P.S. I buy the oranges and the squeezers from COSTCO. I HEART Costco.

Happy weekend (and maybe long run) to ya!

Pumpkin Overnight Oats

I finally gave these overnight oats a try, and when last night I made them for the third time in a week, I thought I should share! If you don't want to wait until tomorrow to eat them, just cook them up on the stove! Here is the recipe for two hearty servings.

Pumpkin Overnight Oats
1.5 c rolled oats
2 Tbsp chia seeds
1/2 c pumpkin puree
2 tsp cinnamon (more or less depending on your taste buds!) or some pumpkin pie spice
1-1.5 c water (I used 1.25 for thick oatmeal)
1/2 c Oatmeal Raisin Cookie Dough Laraball crumbs

Stir it all up, put it in the fridge, and go to bed.  Enjoy a nice breakfast with no work in the morning!

NOTES

If you don't have any Oatmeal Raisin Cookie Dough handy, just chop up some walnuts and dates, and add a dash of salt!

Pumpkin puree: I got a HUGE can at Gordon Food Service and divided it into 1 cup servings (a dozen or so!) for easy use in the future!

Instead of water, you can use any type of milk for a creamier version.

Try other Laraball flavors as well (minus the pumpkin most likely :).

Please omit salt :)

COMMENTS

What is your favorite activity for fall?  I really love apple picking, and it's getting cold, and we haven't done it!  Fingers crossed for one more nice day when we aren't busy!

What do Sponge Bob and Triathlons have in Common?

Above is everything I needed for the triathlon I did on Sunday (all but my bike and some CHIA FRESCA).

Note the SQUEEZERS in the middle!

I'd been using these children's fruit squeezers (basically applesauce-ish packets) as a source of fuel (instead of the usual gels) during long runs for maybe a year, and then at the Boston Marathon Expo, I saw THIS PowerBar display!

PowerBar Endurance Energy

Since these can go for up to $2 or more each, just go with the kiddo versions! (also check them out here)!

For me, they are better than traditional gels because they have a higher water content and I can use all the hydrating help I can get :)

Squeezers aren't "textbook-ly" ideal for endurance fuel due to the fructose and fiber content. HOWEVER, if you eat a high-fiber diet, the small amount of fiber shouldn't bother you.  Plus, PowerBar has likely found it to work well too, since they sell them :)

Always be sure to EXPERIMENT during your training, rather than at a race!

Drug Mart (an area drug store) even sells some fruit squeezers for 40 cents each!

COMMENTS?  What other weird running foods do you eat?  I used to make my own running gels with jelly and some salt - yikes!  Happy weekend!

Va Va Voom -- Video on Vitality!

Click on the image below to hear about why you'll LOOK fabulous when you EAT right!

It's a GREAT LITTLE VIDEO straight from one physician who has done tons of first hand research on this stuff and written lots of great books, including one mentioned in the video called the Wrinkle Cure.

Note: video is nothing about business, even though it's on a "busienss" news show :) 

How awesome is it that by eating bright colored foods (that are grown!) you can look BEAUTIFUL AND HEAL your insides dramatically!?  Here is another post about Attractiveness and Veggies!

Dr Perricone mentions 4 specific foods in this video: watercress, CHIA seeds, cinnamon, and turmeric (you can click on turmeric or  CHIA seeds for other posts I've written!)

Nicholas Perricone has written many wonderful books about the HOWS and WHYS of this simple concept and I introduced him recently when talking of the BENEFITS OF GREEN TEA!  So you can read a bit more HERE!

Plus, check out Nicholas Perricone's Books!

COMMENTS: Did you think this guy was really calm?  I loved that about this video as much as all of his TOTALLY awesome information!  Watch again and see!  Are you a calm or excited person?  I am definitely an excited person, but I definitely see the value and benefit of calming down.  I enjoy BOTH calm and excited!  Some day I'll post about Eckart Tolle's A New Earth which has many beautiful life lessons that I love.  For one, I suppose he first introduced me to calm.  Have a great day!

Chia Seeds -- Energy Food of the Aztecs!

Believe it or not!  You've probably already had chia in your house!

It's the same stuff that grows as a CHIA PET!

Actually, CHIA SEEDS are good for more than growing a window pet!

They are SUPER NUTRITIOUS!

They have been used for hundreds of years by the Aztecs as their primary energy source; with the Mayans as well, so much that the word "chia" means STRENGTH in Mayan!

Why are CHIA SEEDS SO Awesome?

Benefits of Chia

1.  Load of OMEGA-3 -- anti-inflammatory, pain reduction Among other benefits!
You find omega-3 in few plant foods besides flaxseed and walnuts.

2.  Awesome non-meat, gluten-free, complete source of PROTEIN!  Why would you want non-meat protein?  Why would you want gluten-free protein?  Here are some other non-meat sources of protein and PROTEIN BENEFITS

3.  Soluble FIBER -- really helpful for BLOOD SUGAR control, weight loss (increases the volume of food by 9x while only adding minimal calories...see note on GEL below), sustained energy (Aztecs used as primary energy source!) -- it keeps you going strong for a long, long time!

4.  Lots of antioxidants (quantity comparable with blueberries!), protecting it's omega-3 fats (#1) from oxidative damage (avoid rancidity -- yucky!, AND destructive to awesome health benefits!).  Plus, the antioxidants protect YOUR BODY from free radical damage!  More HERE on antioxidants and chia seeds!

5.  Here are just SOME of the other nutrients: CALCIUM, POTASSIUM, MAGNESIUM, IRON, and ZINC!

Chia GEL = Combine 1 part seeds and 9 parts water, and SOAK for at least 10 min.  Add to any food that blends with liquid, such as oatmeal.

Recipes to Try!

CHIA FRESCA:  add chia to 100% fruit juice or add chia to water and a bit of lemon or lime juice!  A Mexican tradition!

Plus, 7 fresh-you chia seed recipes!

4-Ingredient Chocolaty Goodness

Choco-Peanut Crunch Laraballs

Chocolate Oatmeal

Chocolate Raspberry Kiss Muffins

Healthy Mexican Lasagna

Hearty "Turkey" Meatloaf

3-Ingredient Super Shake

BONUS CHIA USE: Better Baking Breadcrumbs!  Use them in every dish!

COMMENTS: Did you ever have a chia pet growing up?  I don't remember ever doing it!  Did you ever do a funny one, like Garfield?  I see there are still a lot of options to choose from!

4-Ingredient Chocolatey Goodness

My five year-old who would say (if asked) that she doesn't like yogurt EXCEPT for CHOCOLATEY GOODNESS!
UPDATE: she is 10 now, and she still LOVES chocolatey goodness! Now she only mixes bananas and cocoa!

Midnight snack?  Breakfast?  Lunch?  You choose!

No blender, chopper, oven, or microwave needed.

Chocolatey Goodness

2 bananas

1 Tbsp unsweetened cocoa (more if you love chocolate!)*
Click here for Benefits of Chocolate and here for Make Sure You Get the MOST out of Your Chocolate!

1 Tbsp chia seeds (optional)

Dash of unsweetened, shredded coconut (optional)

Mash bananas with a fork and combine with cocoa and chia seeds until smooth, and enjoy!
*1 tsp of cocoa per banana is a great ratio.

For SUPER-SMOOTH texture, put everything in a food processor for just a quick spin!  Makes a great Healthy FRUIT DIP!

You can top with some chocolate nibs or a few chocolate chips for fun!

If you're a coconut person, try swirling in unsweetened coconut!

I used to use Greek yogurt,
so you could try adding some non-diary yogurt if you wish.

Bananas add SWEETNESS without any added sugar! 

UPDATE: plain yogurt and plain kefir were about the last animal-based foods that I ever recommended, BUT DO NOT ANYMORE. However, I am hopeful that non-dairy versions provide the same benefits, as the benefits come from the bacteria that is used in production.

Greek yogurt is awesomely creamy! The unique health benefits of regular and Greek yogurt come from the PROBIOTICS they contain (this is also why kefir is awesome -- check out the health benefits HERE!...while at this link, you can read about chia's awesomeness too!) If you haven't already read about how great chocolate is for HEALTH and HAPPINESS, click HERE! Chia seeds are an ancient superfood that adds a teeny, tiny crunch and MEGA nutrient boost with every scoop!

Here is another way to try non-dairy Greek yogurt!

WHAT DO YOU THINK?  Are you a "coconut person" or not?  I didn't used to like it, but through the years it has grown on me!  I like how it feels to chomp into it!

Hearty "Turkey" Meatloaf

This one we have been making for years, slowly adapted from a recipe my aunt and uncle made for us when I was pregnant with our almost 6 yr-old! Back then, I was pretty inexperienced with cooking, so if you're in that boat, have NO FEAR!  SO here it is!

Hearty "Turkey" Meatloaf

2 onions, large, chopped
1 red bell pepper, chopped1 tsp pepper
1 tsp thyme
1 lb spinach
1 c ground lentils
1 Tbsp Italian seasoning
1 tsp tomato paste
¼ c Worcestershire sauce
10 slices whole wheat bread, toasted, ripped in pieces
¼ c chia seeds
¼ c + 2 Tbsp ground flaxseed½ c warm water
ketchup (optional)

*Cook 1 cup lentils 20 min, combine with Italian seasoning, chop in food processor until it appears like "ground meat", adding 2 Tbsp flaxseed and ½ c warm water. Add more water as necessary.

Sauté onions and red pepper with pepper, and thyme for a few min. Add spinach, cook few more min. Add Worcestershire and tomato paste; mix well. Let mixture cool. Add ground lentils, bread, chia, and flax; mix well. Add up to 1.5 c water, so it is nice and moist. Smash into 9 x 13” rectangular glass pan (don't need to grease). Spread ketchup on top. Bake at 350° for 1 hour. Enjoy!

Dessert for Breakfast? Chocolate Oatmeal!

The kids have this for breakfast several days each week! They have yet to tire of it! So simple, nutritious, and sweet!

Chocolate Oatmeal

1 c Old-Fashioned Oats
water or almond milk
2 ripe bananas
1/4 c natural peanut butter
1-3 Tbsp ground flax seed
1-3 Tbsp chia seeds
1-3 Tbsp unsweetened cocoa (omit for "PB oatmeal")

In a large glass bowl, add oats and cover with water or almond milk.
Cook for ~3 min in microwave.
Add remaining ingredients: bananas, peanut butter, flax, chia, and cocoa.
Mash banana and stir everything together.
Add milk if it seems dry or too hot for kids.
ENJOY!

This is a breakfast high in fiber and healthy fat, as well as some protein, so it will keep you satisfied and energized all morning!

WHAT DO YOU THINK? TELL ME IN A COMMENT! What do you like to see most on the blog? Recipes? What category of food? Health tips? Athletic-related posts? Posts about feeding your kids? Future post topic you're hoping for?

3-Ingredient Super-Shake!

3-Ingredient Super-Shake

1 c almond milk (substitute non-dairy kefir* or other non-dairy milk)
¼ c chia seeds (read about healthy fat!)
1 c berries
Optional: 1/4 c unsweetened cocoa (click here for more chocolate and berry treats!)
Blend and enjoy! *I haven't ever made my own non-dairy kefir, but here is a link if you want to try!

KEFIR is awesome! It has lots of vitamins, minerals, and protein! The best part-- it's loaded with HEALTHY BACTERIA! Have you heard of the health benefits of yogurt? Immunity, digestive, vaginal, and bladder health, and much more -- read here! Well, kefir can provide “yogurt benefits” much more POTENTLY, since it contains many different cultures, while some yogurts only offer one!

CHIA seeds are awesome! Jam-packed with nutrients and used for 1000s of years as a sports and energy staple! The coolest nutrition it provides is omega-3 fat: the thing that is so great about FISH, AND a nutrient in which 98% of the American population is deficient!   The seeds are teeny tiny, super cute, and you can add them to just about any food! This of course could be a whole other post too, but for now, just read this great article if you want to know more about chia! And/or read this book: Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Ever Seen by Christopher McGougall.

BERRIES are awesome! Full of ANTIOXIDANTS (a bit more here under #3), vitamins, sweetness, and flavor! You’ve probably heard all about them. They help your brain keep working well, and keep the cancer away! You can get them frozen and organic at Costco, for a fraction of the cost at another grocer, and frozen makes this drink really like a dessert! You can even eat it with a spoon if you eat quickly!
 

 

 

The finished product!

A very happy and satisfied taster!

 

TELL ME IN A COMMENT! Do you make smoothies? Do you add sugar/honey/juice? Have you tried skipping those sweeteners? What is your favorite flavor? What about adding veggies? Other powders, flax, wheat bran, powdered milk? Nuts/nut butters?

Top 5 Reasons to Eat Healthy Fat

1. Healthy fats taste great, fill you up, and keep you satisfied longer!
2. Eating more healthy fats will speed up your metabolism AND specifically, your body's ability to burn FAT!
3. Healthy fats are the fats that make up your BRAIN!
4. Healthy fats are great for your skin and hair health!
5. Healthy fats are helpful to IMMUNE function and ANTI-INFLAMMATORY properties.

For more on the specific fat called omega-fats click HERE!

SO WHICH fats are HEALTHY fats? Avocados, nuts and seeds (especially walnuts, flax, and chia), nut butters, canola oil which is EVEN better than extra-virgin olive oil (a pretty good choice), and fish are BEST! Try some snacks with healthy fat: avocado and crackers, hummus on toast, PB&J Poppers, Cinnamon Cranberry Confections, or any of my Larabar ball flavors!

I prefer to focus on what TO EAT, rather than what to avoid! In case you aren't aware: fats FROM ANIMALS is an easy rule, so basically your meats, poultry, dairy, especially cheeses, should be avoided.

TELL ME WHAT YOU THINK!

Have you ever avoided fat because it is "bad for you"? Do you think "low-fat" foods are good for you? What other fads have you tried/heard about/laughed at?

I think it is hard the way nutrition information changes. Even when I learned about fat in college! avocados were at the top of the food pyramid to avoid!!!! That makes me feel old!

But really, all the nutrition information is finally coming together nicely, recommendations to eat whole foods are beneficial to every health problem, diabetes, arthritis, etc, every health aim, weight loss, etc., and I don't see how that could ever change! It's even being tested and proven by science which is what makes me a believer! Plus how I feel from my own experience :)