“Our bodies are our gardens – our wills are our gardeners.” ~William Shakespeare
There isn’t any trick to feeling good and being healthy…a garden: moderate water, moderate fertilizer, moderate pruning, little bit of weed pulling and a little bit of love…our bodies: moderate water, moderate food intake, moderate exercise, moderating levels of stress and a little bit of love. Easier said than done, right?. Today we not only talked about nutritional needs for the 1/2 marathon, but there was also an underlying theme: the compulsive behavior/commitment that it takes to reach our goals, the stick-to-it-ive-ness, don’t give up attitude necessary in order to reach an optimal euphoric happiness:)…logging your exercise, keeping track of food intake, make healthier choices and monitoring hydration levels can be a daunting exercise but the end result is truly a euphoria of self satisfaction: a beautiful garden and that garden is you! Say “I Can Do This” and you will!
Taking that extra small step to organize a training log keeps you honest with yourself and helps you figure out what works best for you. This information you provide for yourself will give you the “yes I can do it” attitude! Attached you will find a starting point for a logging system. You might find a system that works better for you down the road, but the attached pdf file will help you start to dial in your nutritional needs for your long runs. It would be optimal to have a log for all of your exercise, but it isn’t always convenient to do. Your long run, as your training continues, will, for most of you, be your hardest workout of the week. It will be very helpful to have information about this training in a written format so you can keep track of your progress in an effort to dial in the components that it takes to get you to the finish line successfully.
Many also asked for the recipe for homemade energy gel. That information is below. Please remember to experiment with what works for you. Try different flavors, sodium levels, sweetness levels and log them into an online calorie tracking program (caloriecount.com is one of many websites) to see and keep track of the nutritional breakdown.
Most importantly, stay committed, support each other, reach your goals!!!
A bonus recipe!!! A favorite Winter Salad. Having a salad before dinner every night adds nutritional density, phytonutrients, is lower in calories and helps people feel full more quickly.
(My personal goal: To write a Cookbook about Kale and call it : ‘All Kale Broke Loose’, ‘There will we Kale To Pay’, ‘Until Kale Freezes Over’, or maybe ‘Like A Bat our Of Kale’!!!….kale recipes, coming soon!!!)
Happy Training, Amy
Energy Gel Recipe
makes 6 servings
4Tbs Local Clover Honey
4 Medjool dates
1 lemon (without peel and seeded)
1Tbs black strap molasses
1/2 Tbs maca powder
1 tsp. matcha green tea powder (1gram) or 1 teaspoon of espresso
1/2 tsp. high quality sea salt
1/2 cup cooked short grain brown rice
1/4 tsp. of raspberry extract (or other all natural flavoring)
water (1-4 tbs. for desired consistency)
Combine in blender until smooth and add water until desired consistency is reached.
nutritional information per serving (makes 6 servings): 106 calories, carbohydrates: 29g, Sugar 19g, Fiber 1.6g, Sodium 161mg, Potassium 102mg, Calcium 25mg, Iron 1mg
Spinach, Fennel and Persimmon Salad
makes 4 servings
Persimmons are hard to find in the summer. They are an excellent winter fruit found from around December to early Spring.
2 tbsp. finely chopped shallots
4 tbsp. red wine vinegar
2 tsp. honey
1 1/2 tsp. olive oil
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 thinly sliced fennel bulb
2 cups baby spinach (packed)
1/3 cup chopped fresh chives
1 persimmons, peeled and cut into small wedges
1/4 cup (1 oz) crumbled goat cheese
Combine the first 6 ingredients in a large bowl, stirring well with a whisk (or blend in a blender). Combine fennel, spinach, chives and persimmons. Toss with dressing gently to coat. Divide fennel mixture evenly among 4 plates. Top each serving with 1 tablespoon crumbled goat cheese.
103 calories, 3g protein, 3.5g fat, 16.6g carbohydrates, 3g sugar, 3g fiber, 360mg potassium, 1.2mg iron, 65mg, calcium, 17mg vitamin C
This message was from the nutritional counselor for the 1/2 Marathon Trainee but I felt it valuable for ALL of us. Our body is a garden, I like that!
6pm – 1/2 Marathon Training – Let’s Run Ladies!