Challenge: One Week Meal Plan with Food You Have on Hand

This past weekend I was getting ready to plan my weekly meals and go grocery shopping. I then remembered that I am going out of town next week and did not want any food to go to waste. I surveyed my freezer and pantry and challenged myself to come up with meals with my current food items and then have a fresh start when I return.

What was in my freezer:
1 Veggie Burger (Dr. Praegars)
Green Beans
Brussels Sprouts
2 pieces Salmon
Frozen Bananas (I always freeze bananas that I don't eat in time!)

Fridge:
Cheese string
Soy milk
2 Tablespoons Hummus
Sliced Green Peppers
Raspberry Jelly (Polaner All Fruit)
2 eggs
Pickles

Pantry:
Wheat crackers
Chickpeas
Think Thin Bars
2 servings whole wheat pasta
Peanut Butter
Oats
Rice Cakes
Whole Wheat Sandwich Thins

Here is what I came up with:

Monday
Breakfast: Think Thin Bar
Lunch: Rice Cakes with Peanut Butter and Grilled Bananas
Dinner: Veggie Burger on a Sandwich Thin with Roasted Brussel Sprouts and a Pickle

Tuesday:
Breakfast: Overnight Oats (oats and soy milk, 1 tablespoon peanut butter)
Lunch: Peanut Butter and Jelly Sandwich Thin with Cheese String
Afternoon Snack: Roasted Chickpeas
Dinner: Salmon with 1 serving Whole Wheat Pasta and Roasted Green Beans

Wednesday:
Breakfast: Thin Thin Bar
Lunch: Peanut Butter and Jelly Sandwich Thin with Cheese String
Afternoon Snack: Roasted Chickpeas
Dinner: Salmon with 1 serving Whole Wheat Pasta and Roasted Green Beans

Thursday:
Breakfast: Overnight Oats (oats and soy milk, 1 tablespoon peanut butter)
Lunch: 2 Tablespoons Hummus with Crackers and Green Peppers
Afternoon Snack: String Cheese
Dinner: Out to Dinner

Friday:
Breakfast: 2 eggs and Sandwich Thin with Raspberry Jelly
Lunch: Peanut Butter and Jelly Sandwich Thin with Cheese String
Happy Hour!

Now this is not perfect and I am definitely lacking some fruits and vegetables and may be somewhat repetitive but I am pleased knowing that I am "cleaning out" my pantry and freezer and can do a fresh food shop when I return. This is why I love keeping frozen vegetables and veggie burgers, and healthy pantry items like chickpeas and protein bars for times just like these. It took some planning and creativity but I saved some money and a trip to the store!

What meals can you piece together from what you have on hand?

**Disclaimer: This is not everything I ate each day, just a general outline. I picked up some kind bars and snacks along the way! Did not want to give anyone the wrong impression.

Delicious and Easy Lunch for Busy Weekdays: A New Take on Tuna Salad

Tuna is such a great food item, a great source of lean protein, healthy dose of omega-3 fats, and low in calories. It is also easy to keep in your pantry for busy days.

However, tuna can often be made to be unhealthy with the addition of mayonnaise and other mix-ins.
In the past, I have made tuna with:

• Plain Yogurt- creaminess is the same, but the plain yogurt is healthier than mayo. It also has similar taste since plain yogurt is not sweet.
• Mustard and Relish- still gives the salad flavor but without the saturated fats.
• Paprika and Olive Oil- the oil adds mositure and the paprika has a nice kick!
• Carrots, Celery, and Green Peppers- the veggies give the tuna some depth and the crunchy texture doesn't make you miss the mayo.

This past week I made tuna salad using avocados. The avocados add the perfect texture and an extra dose of omega-3s without the saturated fats. This salad kept me full for hours and it made me look forward to having something new for lunch.

Tuna Salad with Avocados

Ingredients (1 serving)

• 1 can tuna (packed in water)
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 1/2 small avocado (diced)
• 2 cups spinach
• salt and pepper to taste

Instructions

• Drain tuna and add to mixing bowl.
• Add in diced avocado and mash with a fork.
• Add olive oil and lemon juice and mix well.
• Sprinkle with salt and pepper.
• Serve over spinach salad.

I enjoyed the tuna over spinach salad with some wheat crackers on the side!

What's your favorite way to eat tuna?

Review of the DC Rock N Roll Marathon and What to Eat the Night Before

 This past Saturday I took to the streets of DC (with my new fiance ! and dear friend) to run my first Marathon. It was an experience I will always remember and I am so happy to have completed it. The Rock N Roll Marathon was a fun race lined with great spectators and bands scattered throughout the course. It was fun to run by my favorite sites in the city, and explore some new areas I had never been to. The first 13 miles were by far the easiest, it was still fairly cool out, the course was moderately flat, and the crowd was full of energy and fun signs. Having ran a few half-marathons in the past, these 13 miles seemed to "fly by".

Miles 14-20 were definitely the hardest. After the half-marathoners and full-marathoners split, the course got distinctively less crowded and there were less spectators and bands. It also started to get humid and these miles were taking both a mental and physical toll. I fueled with a Gu Chomp every 4 miles and stopped at every hydration station for both water and Gatorade. Physically, I was starting to feel better and knew the end of this race was going to be all mental. I started counting down the miles by 2's, walking through the water stations, than focusing on the next two miles. I kept saying how strong I was feeling and how amazing this experience was. I was definitely grateful to be doing this with someone else, feeding off each other's strength and support. Once we hit mile 20, I was feeling even stronger than I was when starting. I just knew we were so close to our goal and that finishing a marathon was just a few miles away. I was focusing on keeping my stride, thinking positively, and just soaking everything in. Crossing the finish line (hand in hand!) was one of the greatest feelings.

Following the race we were dressed in our medals and immediately grabbed a Snicker's Marathon Bar and water bottles from course volunteers. Not sure if I was extra hungry but this was one of the best tasting energy bars I ever had. We made sure to walk around and drink water, before collapsing in the shady grass to relax and relish in our accomplishments.

I wasn't too hungry the rest of the day but made sure to stretch, hydrate, and re-fuel and woke up the next morning feeling great, considering the previous day's events. There is still some soreness but I am amazed at how good my legs feel.

I am definitely pleased with our fueling method during the run, which I believe had a huge effect on my physical strength. The morning of we had bagel thins with peanut butter and sliced banana, and as I mentioned a gu chomp every 4 miles with plenty of water and Gatorade.

The night before the race we also made sure to have plenty of carbohydrates and protein. Here's my recipe: 

I started with a whole wheat farfalle, cooking for 8-10 minutes in boiling water.

While that was going I sauteed garlic, mushroom, spinach, and black olives in olive oil.

For protein, I also added these pre-cooked chicken sausages with onions and herbs. They were very flavorful and easy way to add healthy protein to this dish.

We added the cooked pasta to the stir-fried veggies and chicken sausage and plated with a sprinkle of feta cheese.

This dish was very flavorful and a healthier take on pasta!

For full recipe, click here.

What's your favorite pre-race meal?

Lessons Learned in Running: Fiber Do's and Don'ts

By: Amy Bortnick


Lately I have been reflecting back on the 2011 Baltimore Marathon I ran in mid October in attempts to record some of the lessons I learned about sports nutrition. I have decided these mistakes need to be documented (despite my embarrassment), so I don’t repeat them, and so others can avoid them!


With that said, this blog is about the do’s and don’ts of fiber rich foods and running!

I am very proud of my personal record breaking time I achieved in the Baltimore Marathon, HOWEVER, I took about three more pit-stops than I would have liked to because GI distress, in other words I had to go to the bathroom and trust me it wasn’t fun!  I think I could have avoided some of the bathroom stops if I avoided fiber rich foods both before my race and during my race.

Regularly, I am all about increasing my fiber because it aids in weight loss, lowers the risk of diabetes, heart disease, diverticulitis, and constipation. I aim to have the recommended 20-40 grams of fiber a day! I do this by eating fiber rich cereals (my favorite: Fiber One Honey Squares), 100% whole wheat breads, oatmeal, whole fruits and vegetables, nuts, and beans!  However, fiber interferes with the essential quick digestion and utilization of carbohydrates needed during long endurance races.  Insoluble fiber can be especially problematic for runners because our bodies cannot digest it and thus adds bulk to our stools and helps us do the deed!

The high fiber foods I ate:

• Whole wheat tortilla- 8 grams of fiber
• LaraBars  - 4-5 grams of fiber
• Apple- 4 grams of fiber
• Orange – 2.4 grams of fiber

 Healthy replacements for next time:

• Crackers
• Pretzels
• Orange juice
• Energy Gels

Generally,  if a product has more than 5 grams of fiber per serving than it s considered a high fiber source and it probably best to avoid right before or during a run!  Overall, Fiber is an essential part of the diet but runners should be mindful when and how much to consume before and during long runs!!

Different Types of Protein

The average person should take in about 0.8 grams of protein per kilogram of body weight. Strength and endurance athletes can take in anywhere from 1.1-1.5 or higher grams of protein/kg of body weight. Protein requirements can easily be obtained from real food sources including lean meats, eggs, nuts, Greek yogurt, beans, etc. However protein powders can sometimes give us that extra boost. Here is some more information about the different types of protein powders:

• Whey

Whey protein is a complete protein meaning it contains all 9 essential amino acids. Whey also has a high concentration of branched chain amino acids which can be directly taken up by skeletal muscle without metabolizing in the liver. Therefore, whey protein is fast acting, rapidly digested, and suited for taking before, during, and immediately after a workout.

• Casein

Casein is the most abundant protein in milk. It is an excellent source of glutamine and crucial for strength athletes. Unlike whey protein, casein has a slower rate of digestion, and results in a slow but steady release of amino acids into circulation. Casein is more suited for in between workouts and may be taken before going to bed to minimize protein breakdown during the overnight fast.

• Soy

Soy protein powders are a great alternative if you are allergic to casein and whey or are a vegetarian. However, it is important to look for one fortified with methionine for best results since that is missing from soy protein.

Here are some recipes using protein powder:
Protein Pancakes
Chocolate Banana Protein Smoothie

Nutrient Timing for Peak Performance Review

I recently read the book Nutrient Timing for Peak Performance by Dr John Ivy and Dr Robert Portman. I definitely recommend this book for anyone looking to time their meals around workouts to help increase muscle mass. Nutrient timing can have a substantial impact on muscle tone and really enable you to get the most out of your workouts! Here are some key points.

During a Workout
Cortisol is a hormone that breaks down muscle and is produced by the body during a workout. Cortisol generates fuel by breaking down the muscle. Insulin is a hormone that works against cortisol to help prevent muscle breakdown. Therefore, during a workout it is important to consume both carbohydrates and protein. Carbohydrates will trigger the body to make insulin which will decrease the amount of cortisol produced and therefore decrease muscle breakdown. Protein will help sustain your workout, provide lasting energy, and prepare for faster recovery.

Immediately Following a Workout
The 45 minute window following an intense workout is when your body is extremely sensitive to insulin, which remember helps build muscle! A common theory is to only consume protein following a workout, but we also need carbohydrates to help with insulin production and to drive muscle building. Without consuming adequate carbohydrates, the muscles can become insulin resistant. Liquid meals may also be recommended as they are more easily absorbed.

Everyday Nutrition
In between workouts, a healthy diet consists of carbohydrates, lean protein, and healthy fats at meals and snacks throughout the day. These macronutrients work together to replenish muscle glycogen and synthesize new muscle. It is recommended that a strength athlete consumes the following percentages of their total calorie intake:

• 21-24% Protein
• 43-46% Carbohydrates
• 33% Fat

Pre Workout Ideas

• A banana with 1 tablespoon of peanut butter
• Low-fat yogurt and a piece of fruit
• Oatmeal made with skim milk and fruit
• Pancakes with syrup
• Trail mix with nuts and fruit
• Granola with low-fat milk and fruit
• A smoothie made with low-fat yogurt, fresh fruit, and wheat germ or flax meal

 Post Workout Ideas

• Roll with turkey
• Peanut-butter-and-jelly sandwich
• Salted pretzels with peanut butter
• Fruit smoothie with milk
• String cheese and crackers
• Low-fat chocolate milk

For more specific recommendations based on your height, weight, gender, and activity levels please talk to a Registered Dietitian!

Resources:

“Nutrient Timing for Peak Performance”, John Ivy and Robert Portman

“Sports Nutrition Guide Book”, Nancy Clark