Tag Archives: Fuel

Mar13

A Recipe: Penne with Roasted Tomatoes, Garlic, Spinach, Lemon Chicken and Cannelini Beans

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Hey Guys!  Happy Tuesday to you all!  I hope you all enjoyed yesterday’s post, something a little different to spice things up around here.  Did you know that Body Hack named me as 21 Inspiration Health and Fitness Accounts to follow on Pinterest?! How awesome is that?! I’m pretty excited!  I post a lot of fitness, running and motivational things on Pinterest and lots of Lululemon Love so if you don’t already follow me, check it out!  And a big thanks to Body Hack for naming me!

Let’s back track to my weekend shall we? Saturday I had an 18 mile run.  I was a little apprehensive about this run because my training hasn’t exactly gone according to plan and well, 18 miles will certainly tell if you are ready for a marathon or not.  The verdict? I’m ready! I rocked that 18 mile run! From my pace, to my mental toughness, to my fuel and hydration it was awesome.  I was exhausted after and spent most of the afternoon laying on the couch watching movies and proceeded to pass out at 8pm and sleep until 8am the next morning but it was worth it!   Here’s a look at last week’s workouts.  I feel pretty awesome about them all!

Workouts Week of 3/5/12

Friday night I was determined to eat a meal that would fuel me and carry me through 18 miles.  Obviously it involved pasta but I wanted it to be light and healthy too with some vegetables and protein.  I took a gander on foodtv.com and found this recipe from Ellie Krieger. After a cooking fail about a year and half ago I always check the comments on their recipes and see what people have to say.  A lot of times the comments can alert you to issues with the recipe or substitutions that can take it to a whole new level.  I noticed people were adding spinach and chicken to the original recipe to bulk it up and add more flavor.  I was sold.  Now it’s a rare day when I share a recipe since this is NOT a food blog and never will be anything close to that but as runner’s we need to fuel our bodies well and this recipe needed to be shared!

Penne with Roasted Tomatoes, Garlic, Spinach, Lemon Chicken and Cannelini Beans

Serves: 2

Total time: 45 minutes

Ingredients

  • 1 packet of roma cherry tomatoes, sliced in half
  • 4 cloves garlic, unpeeled
  • 3 tablespoons olive oil
  • 1/4 teaspoon salt
  • Freshly ground black pepper
  • 1(15 ounce) can cannellini beans
  • 1/2 pound penne pasta
  • 1/3 cup fresh baby spinach, torn
  • 1/4 cup tablespoons freshly grated Parmesan
  • 1/2 pound of chicken tenderloins
  • 1/2 lemon

Directions

Preheat the oven to 450 degrees F.

Slice each tomato in half. Put the tomato halves and garlic (unpeeled!) into a 9 by 13-inch roasting pan. Drizzle with 1 tablespoon of olive oil and sprinkle with salt and a few turns of pepper. Roast in the oven, uncovered, for 25 minutes.  Toss every 10 minutes.

Season the chicken in a bowl with salt, pepper, and the juice from half of a lemon. Grill the chicken until cooked through.

Drain the beans into a large colander in the sink. Cook the pasta according to the directions on the package. Drain the pasta into the colander containing the beans, so the hot pasta water will warm the beans. Return drained pasta and beans to the pasta pot.

When the tomatoes are done, pick out the garlic cloves, squeeze the garlic out of the skin into a small bowl and mash with a fork. Slice the chicken into bite size pieces.  Pour the roasted tomatoes into the pasta pot, add the garlic, the remaining 2 tablespoon of olive oil, the spinach, the chicken, half of the Parmesan cheese and additional salt and pepper, to taste. Toss to combine. Serve topped with the remaining Parmesan.

Quick tip: Roast up 6 cloves of garlic.  Add 4 to the recipe and save the remaining two gloves to mash and spread on Italian bread!!

I recommend serving this with a side salad and garlic bread.  I’d highly recommend this for anyone looking for a quick and healthy meal!  It is delicious, flavorful and filling!

Penne with Roasted Tomatoes, Garlic, Spinach, Cannelini Beans, and Lemon Chicken

*Excuse the not so beautiful photo and paper plate! When I took the picture I never thought I’d be posting the recipe and the dishwasher was full of dirty dishes so paper it was! 

What is your favorite pasta dish to fuel for your long runs with? Do you like Cannelini beans in your pasta?  Would you try making this recipe? Are you really into cooking or really into eating?

Oct24

Lemon Chicken Orzo Soup

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Lemon Chicken Orzo Soup

On last week’s What I Ate Wednesday post I shared a photo of Lemon Chicken Orzo Soup that I made.  A few of you asked for me to share the recipe.  While LiveRunLoveYoga is mostly a running and yoga blog I do feel it is appropriate from time to time to share some of my favorite meals and recipes as fuel is beyond important from both runners and yogi’s alike!

Lemon Chicken Orzo Soup by Ellie Krieger

Note: This is from Ellie Krieger’s cookbook The Food You Crave.

I love this served with mini grilled cheese sandwiches on ciabatta bread with sautéed onions and cheddar cheese. 

Serves 4.

Ingredients:

  • 4 teaspoons olive oil
  • 8 ounces chicken breasts, skinless and boneless, cut into small chunks
  • 1 pinch salt, plus more to taste
  • 1 medium onion, diced (about 1 1/2 cups)
  • 2 stalks celery, diced (about 1/2 cup)
  • 1 medium carrot, diced (about 1/2 cup)
  • 2 teaspoons fresh thyme, chopped (or 1/2 t dried)
  • 6 cups low sodium chicken broth
  • 1 cup orzo pasta
  • 2 large eggs
  • 3 tablespoons fresh lemon juice
  • fresh ground black pepper, to taste
 Directions:
  • Heat 2 teaspoons of the oil in a soup pot over medium heat. Season the chicken with salt, add it to the pot, and cook, stirring a few times, until just cooked through, about 5 minutes. Transfer the chicken to a dish and set aside.
  • Add the remaining 2 teaspoons oil to the pot. Add the onion, celery, carrot, and thyme and cook, stirring over medium-high heat until the vegetables are tender, about 5 minutes. Add 5 cups of the broth and bring to a boil. Add the orzo and let simmer until tender, about 8 minutes. Turn the heat down to low to keep the soup hot but not boiling.
  • Warm the remaining 1 cup of broth in a small saucepan until it is hot but not boiling. In a medium bowl beat the eggs. Gradually whisk the lemon juice into the eggs. Then gradually add the hot broth to the lemon-egg mixture, whisking all the while. Add the mixture to the soup, stirring well until the soup is thickened. Do not let the soup come to a boil. Add the cooked chicken to the soup. Season with salt and pepper and serve.

Lemon Chicken Orzo Soup!

And in case you were wondering, here is the nutritional information:

I found this recipe online at food.com…view it here.

I think is truly a delicious dish and hope you all give it a try! Enjoy!

Oct18

The Do’s and Don’ts of Pre-Race Nutrition!

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Marathon training with my running partner and boyfriend Michael has really opened my eyes up to pre-race and pre-run nutrition.  I have been blessed to have a strong stomach and rarely have issues with food and digestion.  Michael on the other hand has a very sensitive stomach.  Some foods can set his stomach off very quickly.  He also struggles with bloating and gas during and after runs.  His first half-marathon experience was over shadowed by this.  Regardless of whether you have a sensitive stomach or not your pre-race nutrition is important. I found this recent Runner’s World article, Pre-Race Nutrition Tips.  Since it is fall race season I thought many of you may find this helpful!

Michael and I before the Chicago Marathon 2011

Carb Loading!

If you’re doing a marathon or an ultra marathon or even a half-marathon this may seem like a great idea.  You burn so many calories during those races and training runs you definitely need something to keep you fuller longer.  The key to this is to not eat a pound of pasta in one sitting the night before the race.  Doing that makes it hard for your body to digest all of that and may cause some bathroom issues.

Instead you should spread out your carbohydrates.  Plan for some oatmeal or a bagel in the morning.  Pack a healthy lunch with potatoes, rice or pasta.  For dinner plan a balanced meal with fiber and protein but include some carbohydrates as well.  If you do this over the week before your race or in the few days before that training run you will see some positive results!  For more detailed information on carb loading and a sample of a day of carb loading check out this post, Successful Carb Loading for a Successful Marathon!

Clif Bars are the perfect carb loading snack!

Drinking lots of Water!

I did this before NYC Marathon, I drank tons of water the day before.  I thought it would be helpful.  In reality, it just made me have to go to the bathroom more frequently.  Here’s what Runner’s World says:

Not only will chugging too much water before a race leave you feeling bloated, but it will also dilute your electrolytes–minerals responsible for optimum muscle contraction. Diluted electrolyte levels can cause muscle weakness or cramping and, in extreme cases, can lead to hyponatremia, a life-threatening condition triggered by abnormally low sodium levels.

They say it far better than I could.

What you should do is drink normal amounts of water and fluids the week before.  Coffee and tea are fine to drink as well.  If your low on sugars drink your juice, Gatorade or sports drink as you normally would. I’ve recently added this to my long run routine and can say it really does help.  Drink a 16oz. glass of water about two to three hours before your race or run.  Then have another glass right before the gun goes off.  I usually have an 8oz. glass of water with my oatmeal 30-40 minutes before my run and then 4oz. of Gatorade before we walk out the door.  I find this works well for me, I need to hydrate less during my runs. My advice, don’t over do it or you’ll be running to the bathroom!

Coffee is Ok!

Eating too much fiber!

I regularly eat my beans, fruits and vegetables.  I’m someone who needs all of that roughage, it just makes things better.  But some people and runner’s in this world get by eating pizza, burgers, take out and skipping those veggies.

Pizza!

Pre-race or the days before a long run are probably not the best time to start eating them.  They may cause gas while running which would be SUPER uncomfortable.  That said if you do suffer from gas while running and think it may be related to fiber you should eliminate bran cereals and beans.  Do keep eating your fruits and veggies just in smaller portions and possibly only once a day.

Skipping Breakfast!

Trust me, this is a REALLY bad idea. I learned this from experience.  More than once.  If your racing or doing a long run first thing in the morning you NEED fuel for your body.  If you don’t fuel yourself correctly you may end up bonking, which is NEVER fun!  Clif Bar Shot Bloks, or GU is not enough for our bodies and your blood pressure will spike and fall.

If you are really nervous (been there) you may not be able to stomach food.  I suggest starting with something simple, a couple of pieces of toast or an English muffin or some plain oatmeal.  Eat it bite by bite, chew slowly, swallow, relax a minute and take a another  bite.  Eating two to three hours before the race will allow everything to settle. If you just REALLY can’t deal with real food opt for a smoothie.  Milk, bananas and juice are just a few light on the stomach things to add!

Trying Something New!

My favorite part of racing is going to new places and getting to be a tourist.  Is there really any better way to see a new city than to run through it?!  One of my favorite things about traveling is checking out new restaurants and new foods.  It’s hard to forgo that new food and stick to something I know the day and night before a race.  But it is a MUST!  I plan my trips so that I have some time AFTER the race to go and experience all the new foods and restaurants I want…celebration dinner anyone?!  Even if it is just a long run, stick to things you know.  Nothing is worse than being miles from home and in need of a bathroom!

All in all, you should not do anything too drastic with your pre-race and pre-run meals.  Stick to a healthy balanced diet and foods you know that sit well.  We train hard and put a lot of sweat and heart into these runs so don’t ruin them with something so avoidable as your diet and food! Eat well, train well!

What are your tips for fueling before a race? What foods affect you on a run? What do you like to eat before a race?

Aug28

I’m No Food Blogger But I am a Runner who Likes Good Food

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I’m No Food Blogger But I am a Runner who Likes Good Food

It’s a rare occasion when I am home on a Friday night, alone.  I’m usually traveling somewhere, with friends or with my boyfriend.  But this weekend I had the night alone, to myself. I was rather psyched about this.  I considered going to see “The Help” at the movie theater but settled on staying home, relaxing and cooking.  Hurricane Irene was supposed to arrive on Sunday and I knew that meant I should get up early Saturday morning and fit in my 16 miles for marathon training. I also knew this meant I should eat some carbs and fuel up.

Although I live in the City of Boston I am lucky enough to have a window box off my kitchen window and grow fresh Basil.  Early this summer after a running group I was craving pasta but lacked sauce.  I got creative and whipped up my own version of a simple pesto.  I’ve been hooked since then and make it almost weekly.  Sometimes I make some breaded Italian chicken to go with it and other times I just throw in some sautéed veggies or when I’m tired I just have it plain.  I thought I would share my recipe and give you all a chance to see a favorite meal of mine that helps fuel me for all my runs and yoga classes. So here it goes…

Simple Pesto Pasta with Italian Breaded Chicken

Serves 1 person

What you need:

For the Pasta…

A bunch of Basil

2 Tablespoons Olive Oil

1 small clove of garlic

1/4 cup of parmesan cheese

1/4 teaspoon salt and pepper

Pasta (I make a little less than half a pound)

For the Italian Breaded Chicken…

1 Chicken Breast

Italian Bread Crumbs

1 Egg

2 Tablespoons Water

3 Tablespoons Olive Oil

Place Basil Leaves, Garlic, Salt, Pepper, Parmesan Cheese and Olive Oil into a food processor.

Once all the ingredients have been added, blend until smooth.

Boil water, add pasta and cook until Al dente or desired doneness. Drain pasta and return to pan.

Add pesto, toss pasta until evenly coated.  Sprinkle any extra parmesan cheese on top.

For the Chicken, rinse and trim a chicken breast as desired. Make an egg wash with one cracked egg, and 2 tablespoons of water.  Whisk until smooth.  Place bread crumbs on a plate to dredge chicken and coat evenly.  Usually I use Italian flavored bread crumbs but I was out of them so I just put some Italian Crotons into the food processor and processed until smooth.  Place chicken into egg wash and cover evenly.  Then transfer chicken to bread crumbs and coat to even thickness.

In a hot pan, over medium high heat add 3 tablespoons of olive oil.  Once oil is heated through add chicken.  Cook each side about 4 to 5 minutes or until done.

Serve chicken over warm pasta.  I made a Caesar salad to go with mine but vegetables are equally as delicious!

I like this meal because you can change it up multiple ways and it’s pretty quick and easy.  Most of all it uses very few ingredients and none are processed.

What’s your favorite meal before a long run? Do you have a simple pasta that you go to post workout?  Please share your recipes as I am always looking for new ideas!