Tag Archives: running

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!
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Herbal Allies // Turmeric Lassi

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I finished my fourth term in nutrition grad school last Friday. I haven’t shared much about it here but this last winter has been intense. It was the best yet in terms of how much I’ve enjoyed the content and knowledge I’m acquiring. It has been a long haul though and because it coincided with tax season (for William) and spring marathon training for me, life has mostly consisted of attempting to completely fill up my brain with tough biochemical and physiological concepts and then subsequently trying to turn it all off, unplug as much as possible, and just run.

Motivation for any sort of inspired eating kind of went by the wayside. And I never realized how much being able to share just one meal a day with my favorite human is helpful for me to maintain a healthy relationship to food until he worked the craziest hours. Turns out, I’m equally good at doing the same when he wasn’t around to stop me.

It is time for a short stint of rest and focusing on other projects now, for the both of us.

Did I tell you I (of course) chose the longest concentration option of my nutrition program? I am focusing on herbal medicine as a component of clinical nutrition. Back in early 2016, I spoke to why I hadn’t enrolled in the nutrition program at my nearest university and really searched around for one that fit, that merged my interest in herbal medicine, ancient healing modalities such as Traditional Chinese Medicine and Ayurveda, and had the rigorous scientific component I was craving. The program I ended up with fits me so well. I’ve pretty much loved every class, even as the content has gotten much more technical. The herbal classes, while still plenty intensive, have been welcome to continue engaging in creativity with the content I’m learning during this time.

One of the practicing herbalists in my program taught me early on that specific herbs will speak to us, we will develop an affinity for them, and we should trust that. Cinnamon, ginger, and turmeric are my little trinity that ‘speak to me’ the most and I find myself adding them to meals and drinks on a fairly daily basis. I’ve shared about them more than once before in Turmeric Ginger Seed + Nut Bars, Tahini, Date + Turmeric Bars, and my Good Energy Maca Latte.

Now that the weather has warmed a bit too, I’m more inclined to incorporate cooler, smoothie-type snacks and mini-meals into my routine. This Turmeric Lassi is my longtime go-to smoothie when I feel like I need a refresh/mix up in my eating patterns, and I often reach for it during an interchange of seasons. With this stint between school trimesters and welcoming William back to regular dinners at home, it’s definitely a new season for us.

 

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So what is so great about the common herbs/spices in this recipe?

Cinnamon // While most of us know cinnamon as the comforting and feel-good spice for baked goods, there’s actually a fair bit of evidence to suggest cinnamon can be used in higher, medicinal doses to improve blood sugar imbalance in type 2 diabetics. That isn’t why I enjoy it, however. I like it because it is warming, stimulating, and improves circulation. Plus, it simply tastes and smells delicious.

Ginger // Common fresh or dried ginger is exceptionally beneficial in controlling inflammation and muscular pain, increases circulation, and also aids in digestion. Like cinnamon, it is a warming and pungent spice, and I particularly enjoy it both through the winter and on chilly spring days.

Turmeric //  One of the current “superfoods,” turmeric has been used for centuries in Ayurvedic medicine. Much of the recent research points to it as a highly beneficial nearly catch-all herb, but it is most often associated with controlling inflammation and therefore improving joint and muscular health. The thing about turmeric that is not often shared, however, is that the beneficial curcumin compound it contains is exceptionally difficult to become bio-available in the body. Taking it with a small amount of ground black pepper and with another ingredient that contains fat helps turmeric work its magic in our systems.

Rosehips // The berries from wild dog roses are among nature’s richest and most-potent sources of Vitamin C, the vitamin we all associate with improving the immune system and warding off illness. It is a good herb to add in any time physical or mental stress is high.

 

Turmeric Lassi, makes 1
The spices here are in a higher, more medicinal dose than might be used in a standard smoothie recipe. I enjoy them but if you’re a little wary, begin with less and add more as desired. Though I make this with either applesauce or a banana, (and sometimes both instead of yogurt), I enjoy this more with applesauce. Using a banana will result in a sweeter smoothie if that’s more your interest. The photo above has a teaspoon of elderberry syrup swirled in for even more immune-enhancing effects. Elderberry is a tasty option for including if you feel a seasonal cold coming on. 

3/4 cup unsweetenened applesauce or 1 frozen banana
3/4 cup unsweetened plain coconut yogurt
1/2 – 3/4 tsp. ground ginger
1 – 1/2 tsp. ground turmeric
1/4 tsp. ground cinnamon
dash of ground black pepper
1 tsp. rosehips powder
1 tsp. vanilla extract
1 tsp. chia seeds
1 oz. fresh lemon juice (about 1/4 of a large lemon)
sweetener to taste, if needed (honey, maple syrup, powdered stevia leaves, etc.)
1 tsp. elderberry syrup, optional

  • Add all the ingredients to a food processor and puree until smooth. Serve immediately or chill in the fridge for 30 minutes to an hour to allow the chia seeds to thicken it up a bit for a smoothie bowl.

chocolate energy bars, 2 ways: coconut mocha & chocolate, peanut butter + sea salt

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When I first changed my diet fairly drastically by removing gluten and then dairy, I did so with a totalitarian “whole foods only” frame of my mind. It was back in 2012, sort of at the onset of the gluten-free fad, when all sorts of new gluten-free processed foods were really starting to become mainstream. If I were going to be eating almost vegan and free of “normal flours,” I thought, I was going to do it all the way. I did not purchase or try gluten-free baked goods or vegan cheese.  If the ingredient wasn’t in basically the same form I could find it in nature, it wasn’t something I ate.

But there was also a double standard because I was really into baking then and still had a strong taste for sugar, so there were exceptions. Namely, I went through a phase of being obsessed with figuring out how to bake bread, pizza crust, desserts, etc. free of gluten and then dairy as well. Even though I don’t bake a lot anymore, and my flour cupboard generally gets much less use than ever before, I’m thankful for that baking phase because when I want it now, I have some really good staple recipes to draw from and the basic science of whole grain gluten-free and vegan baking down.

 

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These days, I’ve ventured into a way of eating that is a little less rigid than it was then–or perhaps it’s rigid in a different way and I can’t quite see it. In any case, I’m okay with a little more processing making its way into my recipes and meals. I began that because I recognized rigidity and eating perfectly is a hallmark of my disordered eating behavior. So recognizing that and doing something about it is why I started eating tofu and tempeh on an occasional basis. It’s why I nearly always have nutritional yeast in the pantry now, though I don’t use it super often. It’s why I made myself a big batch of Valentine’s cookies that were exactly what I wanted and then proceeded to eat the entire batch over the next two weeks, each day asking myself if I actually wanted a cookie, or perhaps many cookies, and each day eating exactly how many I was desiring. It’s also why I began to warm a little more to the idea of protein powder.

It turns out too that I might actually need more protein in my diet. Despite the general consensus (in the plant-based nutrition community anyway) that almost no one in the US actually needs more protein, I’m one of the few that might actually gain from eating more of it–for a couple of different reasons that have nothing to do with generally avoiding animal products but still add up to: providing our bodies with the right amount and types of foods is personal, and definitely not a constant. Adding more protein to my diet, strategically, is a current experiment I’m running. I’m not entirely sure it is necessary or will have the effects I’m looking for. But the protein powder is an easy way for me to adjust my eating patterns without making a drastic dietary overhaul.

 

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I want to mention too, I’m sharing these bars purposefully during #NEDAwareness week. If you aren’t familiar with NEDA, it is the National Eating Disorders Association and February 26-March 3rd is a week of increased advocacy about eating disorder recovery and awareness. If you’ve been visiting this space for some time or have read my About section, you’ll know I struggled with the eating side of that equation for several years, sometimes still do, and have since been doing much of the mental side of recovery more recently. Probably similar to many who have struggled with disordered eating behavior, I did not have much in the way of emotional support in the early years following reaching a restored weight. In fact, I often received, and still do to some extent, a lot of push-back about coming to a way of eating that works for me, and there were many individuals who really pushed me into stressful situations around food, for the sheer fact that they were completely unaware of my history or that struggling with food is about much more than a desire/dislike for eating too little or too much. And it is the part that tends to linger on. Often quite invisibly.

NEDA’s theme this year is It’s Time to Talk About It. As NEDA has stated:
It’s time we take eating disorders seriously as public health concerns. It’s time we bust the myths and get the facts. It’s time to celebrate recovery and the heroes who make it possible. It’s time to take action and fight for change. It’s time to shatter the stigma and increase access to care.

I couldn’t agree more. In the interest of keeping it really real for just a moment more, a few of you know I started writing even a little more personally about my continued recovery process in this last year. My general theme has been using that space as an online journal to completely lay out what I’m working with because writing and releasing it beyond me is immensely helpful. It has been the most intensely scary and sometimes challenging writing I’ve done. It has made me feel incredibly embarrassed and ashamed of the beliefs and views I hold on to. But acknowledging those challenging feelings has helped me to release and slowly grow beyond them as well. This is all to say, feel free to catch up with me there. And if you find that you, or someone you care for, is struggling with what might be an eating disorder, please reach out to someone. It ended up making all the difference for me.    

 

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Now, I’m sharing these energy bars because I think of them as my recovery snacks. I tend to eat granola/energy bars in the mid-mornings or mid-afternoons on a fairly regular basis and generally I make my own. I designed these with the idea of eating them after a run to kickstart the recovery process when a larger meal isn’t coming super soon. So they have more of the suggested endurance recovery carbohydrate to protein ratio of 3 or 4:1. But I also find I can handle a portion of a bar 30-45 minutes before a hard effort too with no problems. And because of the slightly higher protein content, I also have been using them whenever I just need a snack in general since they are a slightly better option right now than my old stand-by of mesa sunrise and almond milk.

I recognize these are specialty bars, designed for a specific person and purpose. But if you like the idea of a Coconut Mocha or Chocolate Peanut Butter Bar that is delicious and nutritious, these might be for you too. If you’re not overly concerned about needing more protein, there are options for alternatives as well.

 

Peanut Butter, Dark Chocolate + Sea Salt Bars, makes 8
1/2 cup (100 g) peanut butter
6 (100 g) pitted Medjool dates
6 Tbs. (50 g) hemp protein powder*
1/4 tsp. sea salt
1/2 tsp. cinnamon
2 tsp. (10 ml) raw honey or maple syrup
1 1/2 cups (50 g) crispy rice cereal, gluten-free if necessary
2 Tbs. +2 tsp. (40 ml) water
1 square (10 g) dark chocolate, broken into chunks
additional sea salt for topping

  • Puree the peanut butter, dates, hemp, salt, vanilla, cinnamon and honey in a food processor until completely combined.
  • Add cereal and 2 Tbs. water and pulse a few times more until it just comes together. Add a little more water as needed. Then stir in the chocolate chunks.
  • Turn out and press into a 8×8-inch baking pan, or something of similar size. Then, sprinkle with a few shakes of additional sea salt, and gently press in. Chill in the fridge for at least 30 minutes, and then cut into individual bars, store, and eat as needed. They will last in the fridge for at least two weeks with no change in texture/consistency.

Coconut Mocha Bars, makes 8
1/4 cup (50 g) cashew butter
2 Tbs. (10 g) coffee beans, finely ground
1/4 cup (30 g) shredded unsweetened coconut
6 (100 g) pitted Medjool dates
6 Tbs. (50 g) hemp protein powder*
1/4 tsp. sea salt
1 tsp. vanilla extract
1 tsp. (5 ml) coconut oil
1 Tbs. (15 ml) maple syrup
2 cups (65 g) crispy rice cereal, gluten-free if necessary
2 Tbs. + 2 tsp. (40 ml) water
2 squares (20 g) dark chocolate, broken into chunks

  • Puree the cashew butter, ground coffee beans, coconut, dates, hemp, salt, vanilla, coconut oil, and syrup in a food processor until completely combined.
  • Then add the cereal and 2 Tbs. water as needed. It should come together easily when you pinch the ingredients with your fingers. Add a little more water if needed.
  • Then stir in the chocolate chunks.
  • Turn out and press into a 8×8-inch baking pan, or something of similar size. Chill in the fridge for at least 30 minutes before cutting, storing or eating.

*Notes: For a hemp protein alternative, try another plain plant protein powder such as pea or rice, or use the same quantity (by weight) of hemp, sunflower, or pumpkin seeds.


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