Category Archives: food

Eggplant Apple & Kale Salad Recipe

While I spent hours on end being a yogi last weekend, he went to town in the kitchen. We had grabbed groceries together on Sunday morning, and by 6pm half of the veggies had been chopped and/or roasted to perfection. And in a new twist, so had one of the fruits.

Aside from the occasional banana-soft-serve treat, or summer-grilled peach, we rarely consume fruit any way but raw. If you’re more adventurous, you’ll already know this: heat the sugars out of any fruit and you’ll never again question that its nature’s candy. Apples included.

All of that to say, that to get this salad party started you do this:

Heat the oven to 350*.
– Chop 2 medium apples (of your choice) and 1/2 purple onion
– Toss with cinnamon on a baking sheet.
-Bake for 20-30 minutes (depending on how tiny those chopped pieces are – less if they’re smaller, more if they’re big)

– Slice 1 eggplant into discs (about 1” thick)
– Drizzle with oil, sea salt & cumin (and/or cayenne pepper)
– Roast for 20-30 minutes, until softened

Both of these could be used for a lot of things, but my first thought was my lunch salad the next day. And sautéed kale, which seems to pair well with pretty much anything.

eggplant apple salad

Eggplant Apple & Kale Salad

~2/3 cup Chilled roasted apple-onion mix (see above)
2 roasted eggplant discs (reheated)
2 cups kale, sautéed in EVOO
1 Tbsp pumpkin seeds
(….if you’re like me: salt to taste.)

Because the veggies were roasted with seasonings, and the kale was shining in all of its oil-sauté glory, this needed no dressing or extras. And since everything was already roasted and ready, this came together in approximately 5 minutes.

Bon appetit!

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Filed under food, Nutrition, recipes, vegetarian

Spicy Coconut Seafood Soup

Welcome to 2015! We’re settling back in after a 2-week holiday hiatus that started with a southwest venture for some family time, followed by a week on Hawaiian island time. Ringing in the new year without a hangover was a refreshing first (in at least 7 years); starting the first day of the year on top of O’ahu has got to stand for something, and I’m pretty pumped to find out whatever it may be.

One thing’s for sure: two weeks of vacation & holiday eats, treats and libations makes the comeback-to-reality a little startling on all systems.

This soup, however, did us a solid.

For our first meal back at home I scoured some simple recipes for something new. This Whole30 list popped up with some great ideas, but we had a few different things to work with – namely some Hatch Green Chile salsa that won’t last more than a week in my fridge. {THANKYOUTRADERJOSE!}

Spicy Coconut Seafood Soup
Makes 4 servings

1/2 cup heavy coconut cream
1/2 yellow onion, chopped
1 tbsp fresh garlic, minced
1 Tbsp coconut oil
1/4 cup fresh cilantro, divided
1 bag Trader Joe’s frozen seafood mix
1 red pepper, chopped
1/2 cup green chile salsa*
4 cups water
salt to taste

Heat the coconut oil over medium in a deep soup pan; add onions, garlic and 1/8 cup cilantro. Sauté until onions become translucent.

Add coconut cream, water, red pepper, seasonings and green chile. Mix well and bring to boil. Add seafood (thawed). Cook for 8-10 minutes, or until seafood is heated through (don’t go too long, or they’ll get all rubbery on you). Optional: mix in kale (I almost always do this with soup) and top with remaining fresh cilantro.

*any chunky salsa or even canned tomatoes works here – chef’s choice!

Coconut seafood soup 
If you want a creamier texture, alter the coconut cream: water ratio to your liking. If you want more spice, by all means, dump it in! Enjoy.

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Cardio & Kitchen Abs: November Challenge

Well this post is about seven days late, but not a dose-of-ab-inducing-awesomeness short. Don’t you worry.

My colleague and fit-buddy, Melissa, brought me onboard for her November “Abs Challenge”, and you know I can’t turn down a monthly goal. The first week’s focus: the kitchen & the cardio workout.

It’s a pretty common misconception to think that you’re 1,000 crunches away from a six-pack. Rather, those abs may never been seen if you don’t tackle nutrition and cardio, too. Core strength can be achieved in a variety of ways, but if you want visible results you have to take it a few steps further.

Exhibit A: the interval workout.

Track Interval GRP workout_Dietitian on the Run

I’ve spent more time with the 6-lane oval in the past 6 months than I have in the past six years. (But it’s worth noting that you certainly don’t have to run in ovals to get in a quality interval workout!) With any interval/speed workout, make sure you give your muscles a proper warm-up with some walking, jogging, strides and/or plyometrics (depending on how much/fast you intend to whomp yourself). Then, hop to it!

If you’re training for a race, have your goal-pace in mind (goal race pace = GRP). If you’re just out working on your fitness, go by feel and your level. Ex: recently raced a 10K for the first time? Go for that 10K pace by feel. Turn the hurt up a notch for the 800s (GRP – 30 seconds). Something comfortably hard. Don’t be all chatty during that 1 mile or any of the 800s, but don’t reach that finish-line-puke-threshold level.

Cool-down. Recover. Refuel!

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Now that we’re in the kitchen, we have Exhibit B: Quality Carbs.

natures carbohydrates_Dietitian on the run

Newsflash: most people eat plenty of carbohydrates! Rather, most people eat them in excess. And the body is so used to this that is has plenty of mechanisms in place to put the extras away for later. In case we, you know, randomly go into starvation mode or suddenly find ourselves with NO FOOD ANYWHERE or maybe decide to hibernate. All of which are such unlikely circumstances today that what actually happens is we store layer upon layer upon layer of extra carbs. Some of it can be found in the liver and muscles for quick use, but because those stores are pretty full, too, guess what’s next? Your belly! 

And your abs don’t take precedence here. They hide in the shadows.

So, rather than pile on the extras, let’s hop on nature’s carb party! If your goal is to build lean body mass (muscle), shift your focus to natural sources of carbs and leave it at that. They happen to also be full of fiber and water, so you fill up pretty quickly! We’re looking at things like squash, potatoes, fruit, beans and legumes. And did you know some nuts have carbs, too? YEP. See, plenty of nutrient-dense options!

These are just a few of my personal favorites:

Natural Carbs_Dietitian on the Run

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Ready to join? It’s okay if you’re late, too. Check out Melissa’s posts for some more food & workout ideas, and let us know if you’re in!

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Filed under challenges, exercise, food, Goals, health, Nutrition

In Case You’re Wandering: Health Reads & Eats Edition

Guys. It is RAINING here. I don’t even know what to say about this. My rainboots are dusty. My rain-jacket hasn’t been used in months. I’m so used to eating lunch outside in the sunshine that I really had to think about where to put my plate today. (All, 100% #firstworldproblems. I know.)

Meanwhile, the farms all around the central coast of California are rejoicing and you can hear the Hallelujahs from miles away! So, good for that.

Since I can’t sit here and watch a movie with you on this rainy day, I’ll keep you busy with something else – pretty damn good reads and quotes I’ve found by wandering around the internets recently. I’ve taken the 15+ browser tabs open on my Chrome right now and passed the highlights right along to you!

No problemo, amigos.

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Coach heather sign

The Truth About Cholesterol
– Whole9Life.com

Do you know your numbers? We test them for our clients and I spend a lot of time discussing TG, HDL, LDL and other acronyms related to health risks. As per usual, the Whole9 team gives a great, easy to comprehend recap.

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trailhoghalf_H3

Is your Hydration drink making you Dehydrated?
Interview with Osmo’s Dr. Stacy Sims – OutsideMagazine.com

I’ve received a little tough-love from the coach lately about hydration and endurance training. That little 12-oz water bottle I’ve finally learned to carry around on runs and during races isn’t doing me quite as many favors as I once thought. I’ve gone from Nuun to Skratch Labs mix (because of the sugar alcohol in Nuun), and now to Osmo Nutrition drinks. It’s a long story. Let’s let Dr. Sims do the talking.

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image

California International Marathon (CIM)
Running Tips 

Speaking of running, a big race in a little city of California is coming up and a certain someone in this house is running it! He’s got a lofty goal in mind, and I’m pretty pumped to see him crush it after months of dealing with me giving him MAF runs. We’re about 5 weeks out from his race-day and the plans are coming together (lodging, shuttle-catching, race-day strategizing, etc.).

Any other hands-raised for this one?

Alternative read: Josh Cox’s CIM race report

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2014-05-31 13.26.51

What you eat affects your productivity – HBR

In other words, the above-pictured lunch may not be your best workday option. A goal set with a lot of my clients is to revamp the midday meal, because it can drastically affect how the rest of your day plays out.

“Unhealthy lunch options also tend to be cheaper and faster than healthy alternatives, making them all the more alluring in the middle of a busy workday. They feel efficient. Which is where our lunchtime decisions lead us astray. We save 10 minutes now and pay for it with weaker performance the rest of the day.” Read more by clicking above.

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pumpkin-soup-dietitian on the run

What kind of Halloween post would this be
without some PUMPKIN love?

33 Pumpkin Recipes a la Anne @ fANNEtastic food

My favorite (spiced) pumpkin soup                 &

How to make your own pumpkin puree (skip the can!)

(And while I may not be dressing up this elaborately this year, I give you this 2006 flashback. Mmhm. Purple-people-eater was the exact color, in case you’re wondering.)

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And last but not least, this thought has consumed my post-MCM mind. Let it sit and let it change a decision you’re having trouble making.

never give up

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Filed under Dietitians, food, health, in the News, random, recipes

Healthy Habits of the Traveler in {MCM} Training

Fact: it’s a challenge to keep up with your daily habits while you’re traveling, no matter what category they fall into. The layers of difficulty can quickly pile up depending on where you’re going, for how long, why, how you’re getting there, and you know, any other life things you may have going on at the time!

I never turn down an opportunity to travel, simply because it means branching out of the norm and getting some sort of experience. But as of late the travel has been frequent, so I’ve had to get creative in maintaining some sense of normalcy for my system-in-marathon-training.

Last week I got to head up north to Seattle for four days to conduct a few coaching trainings. I love that city. Love it. But in those four days my schedule also included three runs – one of which would be over 3 hours. I wanted to eat healthy for those runs, to avoid being the girl in Seattle seen frantically searching for public bathrooms in her running attire. And I wanted to keep stress levels low so that my heart wouldn’t decide it had its own plans for those miles.

Here’s how that stay-on-track strategy looks, in my world….

1) Bring what you love (and what you need*)!

I packed peanut butter, fruit, homemade trail mix (pepitas, almonds, cashews, dried blueberries and raisins), Larabars and a refillable water bottle. I also packed my Long-Run *essentials: handheld water bottle, hat and fuel.

2014-09-10 07.46.18-1

I’ve learned to pack nut-butter in tupper-ware, as the TSA deems the ‘jar’ a liquid in some cases. And that’s been confiscated. And that was a bad day.

2) Shop for the rest!

Once I got myself to the hotel, I immediately looked up a grocery store. As you might assume, the Seattle area is saturated with healthy options! So, this one was easy. I headed straight to Trader Joe’s after lunch (see: leftover Thai food, ‘Thank you!”) and stocked up on the good stuff:

2014-09-10 14.51.10

Obviously that tiny tupper-ware of peanut-butter wouldn’t suffice for the whole weekend. The other things: bananas, salad for lunch the next day, organic peaches and apples, plums, (not pictured) sparkling water and sea-salt + almond dark chocolate.

This was one of three grocery-store stops in 4 days.  Just trying to do my part for the health food store economy!

3) Use the web to plan ahead! 
  
  It’s full of (mostly good) information. Exhibit A: MapMyRun.com

MMRbellevue run_MMR

Friday morning had “3:10 // 20 miles” on the schedule (i.e. run for that amount of time, as prescribed, and don’t exceed 20 miles). I did a quick search of the hotel’s zip code with a mileage filter and found a ton of options. This search also led me to quite a few park trails in the area, which would be ideal for many miles during the Friday morning commuting hours.

Another vital MapMyRun tool while running in Seattle? The elevation chart. It took me a while, but I finally mapped a route that only included approximately 1,000 ft of climbing over those three hours. That’s skill.

4) Stick to your workout ‘plan’ (make one, first).

Exploring new cities with a run is always fun, but I rarely feel motivated to do so before tying up the laces and convincing myself to GO. As soon as the legs get moving, I’m happy. In three runs I discovered crazy-hilly neighborhoods, a cute little park near my hotel and a lovely downtown area to return to for some afternoon sun-soaking and planking.

Having a plans works wonders; I don’t do as well with the “we’ll just see what happens!”. On this trip I wanted to check a few training boxes and, of course,  stick to the plank challenge!

2014-09-10 18.06.02 
When on vacation, attempt a new plank-hold record. At least when your arms and legs start shaking, no one’s watching your craziness…or judging your continuous plank-selfies…

2014-09-12 09.31.50 2014-09-11 15.54.32-1

5) Head back to the grocery store!
I.e. Take advantage of the Whole Foods (
or similar available option
) hot + cold bars.

In four days I managed to only eat “out” twice. I was lucky to have stayed in the Hyatt House Hotel, where each room is stocked with a few kitchen supplies and a full-sized fridge. But even a mini one would have sufficed here – there’s luxury in having a real plate to eat off of, along with real utensils. Bliss!

Thursday afternoon I went to Whole Foods and picked up the following from the buffet bars:

Dinner (Pre-LR): honey-ginger salmon, steamed kale, roasted vegetables (squash, onions and peppers), roasted cumin sweet potatoes.

2014-09-11 18.52.03

Breakfast (Post-LR): two hard-boiled eggs and tomatoes (from the salad bar), plain roasted sweet potatoes, 1 avocado (from produce section). (I already had my pre-run banana + Peanut-butter ready to go – see picture above.)

2014-09-12 10.38.45-2

Before heading to the airport on Saturday, I made my third trip to WF in as many days. I wanted to make sure lunch was full of fresh deliciousness, since dinner in an airport is rarely promising…

2014-09-13 12.27.34

From the WF salad bar: mixed greens, grated carrots, marinated mushrooms, tomatoes, hard-boiled egg, diced celery, Italian dressing and a side of roasted sweet potatoes. To drink: lemon-flavored sparkling water.

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All-in-all, pretty successful trip. I eased right back into training – thankfully with the new pair of kicks that finally arrived on my doorstep. The only thing that’s different is I’ll be right back to running along the bay this week, jonesin’ for that PNW sunshine and already-cooked, ready-to-eat meals.

For those who travel often – work, or wanderlusting – what are some of your must-dos to keep things feeling somewhat normal?

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Filed under challenges, food, health, marathon, Nutrition, training, travel