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Do Dairy

July 1, 2013 by Leave a Comment

These days, many foods are getting a bad wrap. Sadly, some of these foods are being slammed based on on “scientific study,” so on and so forth. It’s tempting to jump on a bandwagon, but also silly. Thanks to the internet, lots of information is available out there – both good and bad.

Today I would like to defend one food category that is often judged: dairy. Some studies will tell you that dairy is bad for you. Or will make you fat. Or cause cancer. Yada, yada, yada.

Dairy is also high in vitamin D, calcium, protein and sometimes fat. Fat isn’t all bad. Remember, fat is a necessary part of your dietary needs. If you are running and/or working out, dairy is an important (and delicious!) part of your daily diet.

So, before you jump on a nutrition bandwagon, do your research, One “study” is not enough. You wouldn’t base many important decisions on one study, would you? I’d say your diet, what you put into your body, is a pretty big decision. Do your homework.

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In-Season Noshing

June 20, 2013 by Leave a Comment

1400673_502331099862528_1688462209_oI don’t know about you, but after a sweaty summer run I crave fresh fruits and veggies. I often visualize a big bowl of blueberries or pineapple, or a giant slice of watermelon.

The lovely thing about summer running is that these cravings are happily met when I get home. This time of year, I stock my kitchen with all kinds of in season treats. Strawberries, blueberries, watermelon, big salads – the list goes on.

I often wash and prepare a big bowl of seasonal goodness before I run, so that when I get home I can dive right in. The bonus: fruits and veggies offer tons of nutrients that runners need, and are also a great way to rehydrate. Yes, I still have a tall glass of chocolate milk and lots of water, but consuming fruits and veggies aids rehydrating too.

A go-to snack this time of year: fresh mozzarella sliced with basil and red tomato slices. Add a little salt and pepper, and you have a fresh, nutrient-dense party on a plate!

Go out to the farmers market or store near you, and stock up on nature’s delights. I promise you that you won’t be sorry. Extra bonus? If you are trying to cut down those sweet temptations, some fruit is a great way to satisfy those cravings.

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Post-Run Refueling

February 28, 2013 by Leave a Comment

DSC_0112It has become common knowledge in the fitness world that refueling properly after a workout is very important. Getting nutrients in the body quickly post-workout helps the muscles recover fast, which means you will heal and be ready for your next workout!

While I often take a protein shake after a hard run (a track workout or a long run), on other days I prefer either a glass of chocolate milk or a serving of Greek yogurt.

Greek yogurt packs an impressive amount of protein in few calories. Most range from 12-16 grams of protein for 120-160 calories! Also, yogurt is great for your stomach, and most Greek yogurt is low in sugar. NOTE: “regular” yogurt is NOT the same thing. The protein is way less, the sugar way more.

Chocolate milk is the perfect combination of protein, carbs, sugar, vitamin D and calcium for replenishing. Mix it yourself, and you’ll save money. A serving of 16 oz. 1% milk and a serving of chocolate syrup run you about 265 calories. Winter tip: heat it over the stove at a low temperature and it will taste like hot chocolate!

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