So I was hard at work today again (of course) and came across some wonderful food and running related info on Runners World that I can’t help but share…
First of all…
Eat This Now: Blueberries
In season June through August.
By Yishane Lee;
July 18, 2013
Good for You
Nothing beats a bowl of fresh blueberries for flavor and juicy sweetness. These tiny fruits are nutritional powerhouses, delivering one of nature’s highest counts of antioxidants with just 84 calories per cup. U.S. Department of Agriculture researchers have found the berries’ antioxidants may improve cholesterol, boost cardiovascular health, and build strong bones.
Get the Best
Blueberries should be plump and firm, with a uniform blue color and powdery bloom (wild blueberries from Maine and Canada are smaller than their cultivated cousins and have a tangier taste). Avoid soft, squishy, or wrinkled berries; stained or leaking containers can indicate the fruit is old. Store blueberries for up to 10 days in the fridge. Do not wash them until ready to use.
Appleman cooks blueberries into a sauce to intensify their flavor: In a pot, combine a handful or two of berries with a little honey. Stir over low to medium heat until they break down and become thick and syrupy, about five minutes. Finish with a squeeze of lemon juice and chill. Drizzle the sauce over yogurt or ice cream.
Sold! I love it when my favorite websites endorse my ~$30/month addictions…
25 Great Snacks for Runners
Sport nutritionists recommend the best between-meal noshes.
July 31, 2013
Do you need a midnight, mid-afternoon, or mid-run snack to get through the day?
We know we do. Let’s face it: three square meals are no match for a runner’s appetite. The good news is that eating small meals throughout the day not only silences your grumbling stomach, but can also aid in weight loss. From soybeans to gummy bears, we’ve got 25 runner-friendly foods that can be eaten (in snack size) whenever hunger comes knocking.
From Eat Like a Genius: Nutrition for Runners, one of more than a dozen free training guides available from Runner’s World.
Now 25 is a big number for Dr. Trot so I have no intention of going through each and every item on this list. But, don’t worry, all is not lost. Here are a few of my favorites…
Why they’re good: Bananas are chock full of good carbohydrates. They are a good source of vitamin B6 and are vital for managing protein metabolism. (Runners need more protein during and after workouts.)
When they’re good: Before, during, or after exercise. They’re great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for an awesome recovery shake.
Calories: 105 per medium-sized banana.
Why they’re good: Carrots are low-calorie but filling, so they’re excellent if you’re watching your weight. They contain carotene and vitamin A, which promote eye health and strong immune function.
When they’re good: Eat them at night when you want something to munch but don’t want extra calories. Or eat them before dinner if you’re famished. This way, you won’t overindulge once you sit down for your meal. Calories: 30 to 40 per medium-sized carrot.
NO! DON’T DO IT!! CARROTS ARE DISGUSTING!!!
11. Fruit Popsicles
Why they’re good: This refreshing low-calorie treat is loaded with vitamin C, which fortifies your immune system and helps boost iron absorption.
When they’re good: They’re great any time, but they’re best immediately after a tough, hot run.
Calories: 75 per 3-ounce frozen fruit/juice bar.
Rice Cakes English Muffins with Peanut Butter
Why they’re good: Rice cakes are low in calories, most of which come from energizing carbohydrates. Peanut butter is an excellent source of protein and heart-healthy polyunsaturated and monounsaturated fat. It also contains vitamin E, which helps with muscle recovery.
When they’re good: A perfect stick-to-your-ribs snack for mid-morning or mid-afternoon.
Calories: 225 per one rice cake with 2 tablespoons of peanut butter.
Please note, the title of #17 has been amended for my Dr. Trot’s sanity. Bastardizing the amazing substance that peanut butter is by pairing it with a rice cake is beyond my comprehension.
22. Gummy Bears
These fun, tasty, fat-free snacks are easily digested and provide a quick hit of carbohydrates. Many runners swear by Gummy Bears when they need a quick pick-me-up on long runs or during marathons. And try a few on those afternoons when your energy sags.
Calories: 130 per 1.4-ounce packet.
Nutrition Tip: After exercise, even if you have no appetite, get something in your stomach.
24. Microwave Popcorn
Unbuttered or slightly buttered popcorn is low in calories (mostly from carbohydrates), yet filling. It’s perfect when you crave a salty food but don’t want many calories.
Calories: 80 to 100 calories per 2 cups (popped).
And with that, I think I’m going to
go for a run find myself something to eat!
Any other personal favorites out there that didn’t make the list?
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