Spring Roasted Carrots and choosing resiliency

I fell down on my trail run today. It happened as it does, a little trip over a big rock and then skidding in slow motion as I attempted to catch myself before I hit the ground. Hard. I’ve relegated my trail runs lately to the hill and trail behind my house, which happens to be a little sketchy in sections with giant, difficult to navigate old-access-road gravel. Just the section I fell on as I headed down the hill near the end of the whole pursuit. I got up quickly, didn’t even brush myself off, and began on my way again before a neighbor in the distance stopped to make sure I was okay. I’m fine. Haven’t fallen in a while so I guess I was due. Well, just your pride’s bruised then anyway, he said. Haha, well no. I fall down every once in a while. It happens. I’m fine, I assured him.

A few minutes later and closer to my house, I looked down and realized I’d shredded the entire palm of one of my gloves on the rocks. And my other palm, the one that had taken more of the brunt of the fall, was throbbing. Scrapes and bruises already appearing along the length of my hip and shin as I got back home.

I guess I really have threaded deep roots into the just get back in the saddle lessons and it’s a long way from your hearts that my dad had on repeat throughout my youth.

Chin up. Shake it off. Get back in the [actual] saddle. Keep going.

Before I go any further I’ll clarify that I’m certainly very human. I fall down and fail a lot. I run in mental circles of doubt or fear or avoid big things I don’t want to think about. And I tend to be quite susceptible or tuned into other’s energy states — so the past few weeks have affected me quite a bit. But the big moments in life where I learned the most about myself and what is important to focus on was when I tuned out the noise and energy around me and tapped into what I felt, what I knew to be true, and found peace and trust amidst the chaos and unknowing. That peace and trust has been more or less my status quo emotion / mindset the last several days.

It’s in times like these, with everything around us up in the air, that I recall moments of actually getting back in the saddle from my youth. When my horse bucked me off during our moment in the spotlight during the championship class at spring junior show all those years ago. When she did the same (which kind of was her habit — we made a good pair of two strong / determined personalities) at a routine lesson with my dressage coach. Both times landing me on my back with a sudden whiplash after that slow motion almost staying upright fall. And getting up just as soon as I hit the ground, launching more determinedly back to the task at hand. Fairly exactly like in trail running.

Anyways, I share all this because I think it’s in times when we’re knocked out of the norm of our comfort level, when we’re literally shockwaved into a new reality, that our ability to deal with more than we considered we could and our determination to do so, becomes clear.

One example of this that’s crystal clear to me is in my local food producers and restaurant industry. From two weeks ago being mostly shut down to already having several local partnerships that have pivoted into creating local food hubs for online ordering and distribution. Farmers and food producers rallying to support their community and their livelihoods in record time. From the extreme cautions that our local grocery stores are going to, inserting protecting barriers for their clerks on the front lines, to wiping down every cart and every surface after each customer, and on. And on.

I wrote a couple weeks ago about focusing on the good things instead of what isn’t going well. So I’ll share one of the good lately. Our farmers market is considered a grocery store – so still open with a few precautionary changes, thus allowing our local farmers to keep going. I encourage you to support yours however you can because good food and resilient local food systems are essential in these times. And thanks to marrying into a partnership that had strong visions of growing our own as much as possible, these spring carrots I’ll encourage you to seek out and roast up are a product of our back yard, a deserted and ugly dog run when we began with it. Planted and tended by one last fall (that’s William), and pulled from their dirty soil home, scrubbed clean, sliced, seasoned and roasted by the other (that’s me.) It never ceases to amaze me what can grow from essentially nothing.

So if you find yourself needing some assurance through this (whatever this is to you in your current situation), let me remind you:

Chin up. Shake it off. Get back in the saddle. Put your hands in the dirt or nutritious food around you. Keep going. You have everything you need to know in this moment. You’ve been given no more than you can handle.

Spring Roasted Carrots, makes about 3-4 side-dish servings
Spring carrots, if you have access to them, are more tender and generally a lot more tasty than the giant fibrous ones shipped from California and the like. For access to all their carroty nutritious goodness, I strongly recommend finding the locally grown ones, since many nutrients break down and are lost after months or weeks in cold storage. Because they’re more tender, I also think they’re best when you roast them so they still have a little bite to them, like al dente pasta, which is less-cooked than I enjoy carrots in the fall or winter.

1 large bunch or 1 pound tender young carrots, sliced in half and perhaps quarters.
1-3 tsp. coconut oil
thyme, minced rosemary or sage (you choose one or all)
salt and pepper, to taste

  • Preheat the oven to 400 degrees F while washing and slicing the carrots. Toss them together on a baking tray with the seasonings and and a little oil.
  • Roast until just al dente, about 20-25 minutes, depending on their size.


If you enjoyed this, I’ve been sharing a few practical resources and video posts over on my E+O Facebook page about how to navigate these times with resiliency and less anxiety / fear, and am currently taking new nutrition clients. Be well.

Post-Run Pancakes, and creating a food community

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Over the past few months, William and I have been hosting, or being treated to, many shared meals with friends. We’ve been living in Eugene for over two years now, and though we still don’t love the city or consider it our long-term home, we’re slowly finding ways to make a community while we’re here. In almost every way, that developing of community centers around food.

We have a couple friends here that, unlike virtually any others so far, I trust can cook for me. I won’t be unknowingly eating gluten and getting cross contaminated, and I’ll enjoy the food and company. I won’t stress about what will be on the menu beforehand and if I’ll have to miss out on half the spread, or need to plan to take a side dish just in case. I can go about the whole experience being totally relaxed and spontaneous. This experience, though I know is the norm for those who don’t have food allergies and/or a history of disordered eating, feels like the biggest of victories for me, and one I don’t take lightly.

Like many people who have struggled with an eating disorder, I’ve always been drawn to food. I grew up just completely fascinated with it, always experimenting and exploring, always wanting to know more. Nothing about that has changed but the sharing of it, either at a friend or relatives’, or just spontaneously going out to eat, has shifted dramatically in the last decade as I began to develop more tactics for avoiding eating with others, or later, when I realized many of my health problems were attributed to food intolerances, and most friends and family no longer knew how to prepare food that was gluten, dairy, and for the most part meat-free.

That left me (and still leaves me), generally really stressed and anxious about gatherings that involve food. I don’t like to be the center of attention. I don’t enjoy having to make special requests. But I also don’t enjoy going to meals knowing I won’t really get to participate in them. As much as many of us have heard the advice to just focus on the people rather than the food, there’s something about the food that draws us together and opting out of that aspect is to me, a little like trying to arrive at a complete and finished puzzle, without having half the puzzle pieces.

Related to this, I like what Aran Goyoaga of Cannelle et Vanille said recently in an interview on the emotion of food:

I think my eating disorder and having left my roots really left me in limbo for many years. I stripped myself of identity so I could know who I am inside and what my purpose is while I am here. I have realized that the vulnerability I have felt the last few years by sharing a bit more of my true story of anxiety and depression have connected me to people and myself in ways I didn’t think were possible. And it’s interesting that I did this through cooking and sharing food, which for many years had such an emotional weight attached to it. It’s through the act of cooking for others and sharing a table that we can make time to connect at deeper levels. We can access levels of empathy and intimacy that are hard to feel in other ways. Also let’s not forget that food has tremendous healing energy. It can ground us and make us stronger or totally mess us up both physically and emotionally.

Other than being really grateful for friends that love to eat and cook similarly to me, and for those that go out of their way to accommodate my gluten and dairy-free needs by learning how to cook and/or bake in this way just so I can be included, I’m learning that being more assertive, giving, and willing to educate others, both about food intolerances and allergies, and about the mental health aspects that some of us bring to eating, are really important. Both of these often parallel topics are ones that I feel a little more called to having a conversation about with friends over a good meal, rather than brushing them under the table and pretending everything is just okay.

With that, The Recipe Redux invited us to to make and share bread this month. Though I’ve alluded to my current sourdough fixation here and on instagram many times over the last year, I’m still in the experimenting stage — because the art and perfection of slow bread is something I’ve long been called to and having a finished recipe that is ready to share still feels a long way off. I do have a really decent sourdough pizza crust going lately but given this dreary, cold, late winter season, my own personal need for comfort foods in the way of pancakes, and past history of pancakes making quite the meal to share with others, this quick little bread-based meal is one I hope you get the time to make. It makes my favorite gluten-free and vegan pancakes so far, is 100% whole-grain, and with the help of a coffee/spice grinder, most of the flour is fresh milled so it’s really quite nutrient-packed. I’ve also taken out all the oil and added in antioxidant-rich sunflower seed butter which gives it a really nice rich flavor. And because I’m still working my way through the last of the season’s winter squash, I find a really nice topping is a spiced squash and sunflower butter puree.

All together, both because these are comforting yet wholesome, and packed full of all the antioxidant nutrients (vitamins A, E, selenium, zinc), B-vitamins, magnesium, and iron that athletes need, I think these are great with the winter squash topping for after workout meals (that’s running for me), or perhaps just to share with a friend or loved one when you both need good conversation and lots of late-winter nourishment.

Enjoy!

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Post Run Pancakes, serves about 2
These make nice, fluffy, whole-grain pancakes. If you’re without or adverse to a little xanthan gum, either leave out or add a little more ground flax. They won’t be quite as fluffy, but still really good!
 
1/3 cup / 60 grams millet
1/4 cup / 40 grams buckwheat
1/4 cup / 20 grams chickpea flour
1/4 tsp. xanthan gum
1/8 tsp. salt
1 tsp. baking powder
1/2 tsp. baking soda
1 Tbs. ground flax mixed with 3 Tbs. warm water
3/4-1 cup non-dairy milk
1 Tbs. raw apple cider vinegar
1 Tbs. sunflower seed butter
coconut oil, for cooking
  • Whisk the vinegar into 3/4 cup of non-dairy milk and set aside for a few minutes.
  • Heat your skillet or griddle where you will be cooking the pancakes. They’ll cook over medium-high heat.
  • In a coffee/spice grinder or food processor, add buckwheat and millet grains and grind until they reach a smooth flour consistency. Then, mix them in a medium bowl with the chickpea flour, xanthan gum, salt, baking powder, and baking soda.
  • In a separate bowl, whisk together the flax-water mixture, milk, and sunflower butter. Pour the liquids into the dry ingredients and whisk lightly until combined. Add more milk as needed.
  • Lightly oil the skillet with coconut oil, and use about 1/3 cup of batter per pancake. Flip the pancakes when the bubbles appear on top and the bottoms are browned.
  • Cook on the second side until cooked through and browned on the bottom.

Spiced Winter Squash Puree
1-2 cups mashed/pureed winter squash
2 Tbs. sunflower seed butter
a few dashes each of cinnamon, ginger, turmeric, cloves, and black pepper
a pinch of sea salt

  • In a little dish, mash together all the ingredients and season to taste with sweetener, as desired. Serve over the pancakes.

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What I Ate For a Relay Race + Beet and Berries Cacao Smoothie Pudding

What I Ate For a Relay Race + Beet and Berries Cacao Smoothie Pudding

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I spent last weekend running around central Oregon in a heatwave with a group of 11 other runners, sharing space in our two vans, running the Cascade Lakes Relay. This year was my fifth relay and though I’ve meant to share some of the food aspect of races in the past, I decided this year it is time. For virtually all races, I have a policy of fueling as much as possible with “real food” that I eat on a regular basis, and don’t like to introduce foods outside the norm, even though they may be more convenient. For relays, I tend to wait until the last day or two before the race and then make about two recipes that sound like they’ll hit the spot food-wise. Essentially, if they sound like something I’d like to eat one-two days out, chances are they’re going to be what I’m desiring throughout the race.

For the past four years, I’ve run with my (now former) work team, and each year it seems, we’ve improved our team time, gaining slightly faster team members when we need a handful more. This year our team finished in the top 10 out of more than 200 teams and averaged a 7:33 pace throughout. The fast pace offered up a whole new learning curve of needing to adjust what I ate as the race progressed based on how much time I had to digest. For me, I always struggle with the balance between fueling and hydrating properly and keeping my stomach happy with minimal sleep and extra hot temperatures (high 90s most years and this year was no exception). Even though I never go into this race with the mindset that I’m tapered and “racing”, I still try to run a good effort each leg for my team while also trying to sustain some more reserve for both another run in a few hours and because I know I’m going into at least another week or more of hard training once I finish the race. After years of observing others’ methods of fueling, I can say it is a highly individual process both in general and for these types of events, but I want to share what worked for me especially because out of my five relays, this year my stomach handled what I did the best.

The Relay started Friday morning and I ran in our team’s first van. We stayed together as a team both before and after the race at my former boss’s house in Bend, and we had a 2-hour drive to the race start Friday morning. The relay conveniently finishes in Bend, only a few minutes from where we stayed.

 

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Thursday Night
Dinner: a version of this Summer Quinoa Salad before heading over to Bend to meet the rest of the team.
Dessert: Apple +  small handful Salt Water Taffys

Friday
5:30 am Breakfast: Chia + Peach Overnight Oats

Morning Snack: 1/2 a Picky Bar
2-3 hrs pre-run: Zucchini Carrot Muffin + apple

12:00pm 7.7 mile run: It was hot already and this was an unsupported mostly-trail run on a sandy path with a 3 mile hot, flat finish on the highway in the direct sun. Temps were pushing 98 degrees that afternoon, and I’m guessing they were at least in the low 90s by about 1:00 pm when I finished. I drank about 10 oz. water throughout and swish and spit the last ~2 oz. in my bottle (I good method in the heat when you don’t truly need to hydrate more but cool water helps the mind/body sustain the effort).

Post Run: Beet + Berries Cacao Smoothie Pudding (Recipe Below)
Coconut Water and Water and a few tortilla chips

Afternoon “Lunch” around 3:00 pm: Cooling Red Lentil Kitchari. It may sound completely unappetizing to eat an Ayurvedic stew during a relay race, but the mixture I made of cold stewed red lentils and brown rice with turmeric, ginger, fennel and coriander spices and some seasonal vegetables really hit the spot.

5pm snack at the park after our first van exchange: watermelon

Dinner around 7:00 pm: Cooling Red Lentil Kitchari with tortilla chips

10:00pm 4.4 mile run: Physically and mentally, this was my hardest run of the race, even though on paper, it was by far the easiest. Physically I felt great at the park during our rest break, had stretched out, self-massaged, relaxed, and done some yoga to keep from getting too stiff. After two hours back in the vans, however, my body was not happy. On top of that, my stomach was a little wobbly for the first couple miles or so. I tried to not focus on the discomfort too much and eventually it felt better. After about a mile of a smooth paved road, the pavement ended and I hit a tough gravel road for the duration of the run. The vans were all driving alongside us and with a strong direct-in-the-face wind, dust from the vans in my eyes and headlamp, and a body that was less than happy, I was glad this was a short run. I ran the best and picked up my pace every time a van was behind me (because it was much brighter and I could see the road ahead more clearly), and I chose to do something throughout the run that I would normally never do: each time a van was behind me and I was about to pass a person, I chose to move a little more in to the center of the road and make the van wait so I could pass the person rather than me waiting for the van to go around. I did this only because I knew at that hour and because we were so remote, the only vehicles out there were relay vans going slow, and making them wait so I could have more light and less dust was a real mental boost.

Post run: apple + small handful of a teammate’s Jelly Bellys

 

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Saturday
intermittent uncomfortable napping in the van post run

3-5am: 2 hr nap

5am early wakeup call: our team was ahead of schedule and I had an OH SHIT moment as soon as we got our gear packed and loaded and were on the road, knowing I needed to eat something before my last run in an hour, but had limited time to digest. Ultimately I chose a Picky Bar and a small plum. It was enough to help me feel ready to run, but the peanut butter in the bar was not the best idea that close to a hardish effort on close to no sleep.

~6:30 am 7 mile run of a slight gradual uphill: The last 4 or so miles were on a gravel forest road away from vans. It was downright cold, I took water but didn’t really drink it, wore mittens and left them on the whole time, silently thanking my wise insight for packing them, and though I was tired physically and mentally and not particularly happy with the somewhat difficult-to-run-fast-on washboarded gravel, I really enjoyed the serenity of a quiet, early morning mountain road. I saw absolutely no one and it was extremely peaceful.

Post run within an hour or so: Overnight Oats with Chia + Peach plus Elk Lake “Resort” coffee to warm up. I’m not normally a coffee person as I prefer black tea, but that coffee tasted amazing and it was so nice to have something warm in my system for the first time in over 24 hours. The post-run damp cold had started to set in and bundling up in all my layers, standing in the early morning sun, and sipping mountain coffee was pure bliss. I was warm again in no time.

Snacks: a tiny handful of nut + seed trail mix from a teammate.

Lunch: Back at our lovely abode post shower and almost ready to go to the finish line to run across with our team: Summer Quinoa Salad.

Post-Race: 2 glasses Lemon Ginger Kombucha, which really helped to settle my tired stomach.

Intermittent drinks throughout the relay: water (lots of it, as determined by thirst), and coconut water, often diluted to 1/3 coconut, 2/3 water.

Post Race Celebration Dinner, prepared by my former bosses: Run Fast Eat Slow quinoa salad and cabbage salad, grilled Steelhead, and more tortilla chips + guac.

Dessert: small plum +  a couple squares of dark chocolate

 

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Beet + Berries Cacao Smoothie Pudding, serves 1
I developed this “smoothie pudding” specifically for this race to enjoy post-run or in the afternoon as a hefty snack. It’s got a good mix of carbohydrates and protein in the 3 to 4:1 ratio as recommended by much of the sports nutrition literature for post workout recovery, and due to the nature of the event and because I broke my food processor/blender earlier in the week before the race, I wanted to include some of the beneficial phytonutrient and vitamin/mineral-rich foods like greens and beets, but do so in a tasty, appliance-free way. If you haven’t access to beetroot powder, finely grating a small raw beet will work also but won’t yield a result that is quite as smooth. Also, I included an adaptogen powder in my blend since I’ve been developing one in my herbal classes this year, and using daily for stress reduction and workout recovery. My current formula contains reishi, cordyceps, rhodiola, ashwaganda, amla, eleuthero, and ginger. You can essentially use any of those herbs or other adaptogens, or leave them out entirely. This recipe is definitely going into my regular rotation because it is so, so good, kind of like a chocolate pudding with the season’s best berries mixed throughout. Enjoy!

1/2 cup unsweetened plain coconut yogurt
1/2 a medium banana, mashed and chilled
1 Tbs. beetroot powder or finely grated small beet
1 Tbs. raw cacao powder
1/2 tsp. spirulina
1/2 Tbs. adaptogen powder of choice, if desired.
12 grams // 1/3 scoop vanilla protein powder (I used plant-based Vega)
1 2/3 cups blackberries, raspberries and blueberries (fresh or frozen)

  • Stir the mashed banana and powdered ingredients into the yogurt until thoroughly mixed.
  • Spoon into a jar or bowl and then top with the fresh or frozen berries. Chill for best results, as the berries will slowly soften and drip their juices down into the pudding.
  • When ready to eat after a workout, push or stir the berries into the mixture gently so you’ll taste bursts of smoothie pudding and berries together as you enjoy!