Read Runner's World Essential Guides Online
Authors: The Editors of Runner's World
Runner's World Essential Guides (7 page)
But runner beware: Smoothie bar options can top 900 calories, and bottled brands are often low in nutrients. By blending your own with your choice of ingredients and with as much or as little ice as you want, you can make flavorful smoothies with carbs, protein, fiber, and healthy fats. And at less than 300 calories each, these smoothies are easy on the stomach in more ways than one.
Low-Calorie Cooler
½ cup unsweetened almond milk
1 cup fresh spinach
1 kiwi, sliced
½ banana (preferably frozen), sliced
Your body doesn’t need a ton of nutrients to recover from an easy run. That’s why this smoothie uses almond milk—it has nearly half the calories of low-fat milk. Spinach, which has just 7 calories per cup, is one of the richest plant sources of iron, a mineral that helps transport oxygen to muscles. Kiwis are high in vitamin C, which increases iron absorption, says Dimmick. Frozen, creamy banana chills the smoothie and offsets the slightly bitter greens. This smoothie contains 128 calories, 28 grams of carbs, 6 grams of fiber, 2 grams of protein, and 2 grams of fat.
Crunchy Coffee Fix
4 ounces chilled coffee
4 ounces fat-free milk
1 banana (preferably frozen), sliced
2 tablespoons whole almonds
2 teaspoons natural cocoa powder
Not only does coffee taste great in smoothies, but it can speed your recovery, too. A 2008 study in the
Journal of Applied Physiology
found having caffeine and carbs at the same time helps your body restock muscle glycogen stores faster than having carbs alone. Natural cocoa powder—not Dutch-processed or alkalinized—provides anti-inflammatory antioxidants (and chocolaty flavor) for just a few calories. Bananas are rich in potassium, an electrolyte that helps maintain fluid balance. Almonds not only add crunchy texture, but also contain heart-healthy fats that help keep you full. This smoothie contains 252 calories, 35 grams of carbs, 6 grams of fiber, 10 grams of protein, and 11 grams of fat.
Savory Surprise
6 ounces carrot juice
¼ avocado
1 tablespoon fresh lemon juice
2 ounces water
1 tablespoon freshly grated ginger
Pinch of cayenne pepper
The carrot juice in this savory smoothie is rich in vitamin A, which helps regulate the immune system, says Ilana Katz, R.D., an Atlanta-based sports nutritionist who developed the recipe. Fresh ginger adds a sweet, peppery flavor that, according to a 2010 study in the
Journal of Pain
, can reduce postexercise muscle pain. Avocado adds a silky texture and heart-healthy monounsaturated fats. Studies show the capsaicin in cayenne pepper briefly boosts metabolism, helping you burn a few extra calories. This smoothie contains 161 calories, 23 grams of carbs, 5 grams of fiber, 3 grams of protein, and 8 grams of fat.
Breakfast to Go
1 cup fat-free milk
½ cup frozen blueberries
½ cup plain fat-free Greek yogurt
¼ cup uncooked old-fashioned oats
1 tablespoon ground flaxseed
Greek yogurt and milk provide lots of protein to repair your muscles after long runs. Plus, a new study in
Medicine & Science in Sports & Exercise
found that drinking fat-free milk postworkout can help you gain muscle and lose fat. Oats are fiber-rich and digest slowly, providing long-lasting energy, says Dimmick. Blueberries have a very high amount of antioxidants and help neutralize free radicals caused by exercise. Ground flaxseeds provide a dose of omega-3 fatty acids that can lower cholesterol. This smoothie contains 290 calories, 41 grams of carbs, 6 grams of fiber, 22 grams of protein, and 5 grams of fat.
Maple Pumpkin Pie
½ cup plain soy milk
1
⁄
3
cup canned pumpkin
1
⁄
3
cup silken tofu
1 tablespoon natural peanut butter
1 teaspoon real maple syrup
¼ teaspoon cinnamon
Pumpkin is high in fiber and beta-carotene, an antioxidant that protects eye health. Silken tofu lends a thick consistency and (along with soy milk) provides a nondairy source of protein—making them ideal choices for lactose-intolerant runners. Studies show that regularly eating nuts and nut butters (including peanut butter) can lower your risk for developing heart disease and type-2 diabetes. Maple syrup adds sweetness along with compounds that have anticancer properties, while cinnamon “helps keep blood sugar steady,” says Katz, “preventing fluctuations in energy levels.” This smoothie has 212 calories, 17 grams of carbs, 5 grams of fiber, 11 grams of protein, and 12 grams of fat.
The art of making the perfect smoothie-for-one
1. Pour in Your Liquid
Use four to eight ounces of liquid, such as water (sparkling or still) or milk. If you use fruit juice (which is high in sugar), limit to six ounces or less.
2. Add Fruits and Vegetables
Try ½ to one cup of produce, such as berries, mango, kale, or tomato. Frozen produce is just as healthy as fresh and makes smoothies cold with less ice.
3. Throw in Fats and Protein
Limit to one serving of healthy fats to keep calories in check. Try a tablespoon of nut butter or seeds. Use one serving of protein, such as ½ cup soybeans.
4. Add Spices and Sweeteners
Honey, agave nectar, and other sugars have few nutrients, so use no more than one teaspoon. Add ¼ teaspoon of ground spices, such as nutmeg or ginger.
5. Top with Ice
More ice (1 cup) will give you a thick, milkshake-like consistency, while less ice (¼ to ½ cup) will produce a thinner smoothie. Use less or no ice if you’re using frozen produce.
The Runner’s Kitchen
THE RUNNER’S PANTRY
Although we always stress the value of fresh foods, improved canning methods now allow fruits, vegetables, beans, seafood, and meats to retain their flavors and nutritional punch. Unlike those peaches that have been sitting on your windowsill for days steadily losing their vital nutrients, canned fruits and vegetables are picked and canned on the same day to ensure their peak freshness and nutritional value.
And you can’t beat canned foods for convenience—with the new pop-top lids, you don’t even need a can opener. In minutes, you can pull together a great-tasting, performance-boosting meal that’s loaded with carbohydrates, protein, essential fats, fiber, vitamins, and minerals.
Of course, some canned foods are better than others, which is why it’s always important to check labels for added sodium or preservatives.
On a cold night, you can’t beat a hearty bowl of chili. And canned chili can be a runner’s dream meal. Check the labels, and you’ll see that many brands are low in fat and offer a hefty dose of protein—almost half the DV in a 1-cup serving. The beans also mean chili is full of runner-friendly carbohydrates and fiber (more than 20 percent of the DV). What’s more, a serving also provides about 20 percent of the DV for vitamin A and iron. We’re talking mighty nutrition in a can. Pop open a can of chili and serve with a fruit salad, and you’re set for the evening.
Spotting the perfect pumpkin in the patch is certainly more fun than pulling a can off the shelf. But if you think that fresh pumpkin is a better nutritional deal, think again. Canned pumpkin packs 10 times the beta-carotene (which is converted to vitamin A in the body) as fresh because of its lower water content. So a half-cup serving of canned pumpkin supplies a staggering 300 percent of the DV for vitamin A from beta-carotene. Carotenoids such as beta-carotene act as antioxidants that protect you from cancer, heart disease, and other age-related conditions. Use canned pumpkin in pies, muffins, quick breads, or puddings. You can also top it with a drizzle of honey and sprinkle of cinnamon, heat in the microwave for a minute, and sit down to a great dessert.
Some homemade versions of this Italian soup may be tastier than canned versions (I hope my grandma heard that), but ready-made minestrone soup still provides great nutrition. A 1-cup serving supplies 20 percent of the DV for fiber, a good dose of protein, and plenty of vitamin A and iron in only 120 calories. The variety of beans and vegetables in this soup also means you’re getting an array of health-boosting phytochemicals with every bowl. Serve with a piece of whole-grain bread, and you have a nutritious postrun meal.
It doesn’t have to be summer for you to enjoy a juicy peach. Packed with natural flavors, canned peaches are fresher tasting and better for you than ever. Just check the label and select peaches packed in light syrup or fruit juice rather than heavy syrup to avoid excess sugar calories. Some varieties also come fortified with 100 percent of the DV for vitamin C. Slice canned peaches over your hot or cold cereal, on cottage cheese, in salads, or blend with some frozen berries and yogurt for summertime smoothies year-round.
There was a time when people only broke out the canned nuts for cocktail parties. Not anymore. The research is in, and it shows that eating nuts regularly cuts heart-disease risk. It’s the combination of the heart-healthy monounsaturated fats and immunity-enhancing phytochemicals found in most nuts that make them a smart snack. Nuts are also a great source of vitamin E, a powerful antioxidant that may help lessen the oxidative damage caused by heavy exercise. Top your cereal or salad with canned chopped nuts, sprinkle over frozen yogurt (drizzled with canned chocolate syrup!), or add to casseroles or trail mix.
Runner’s World
Kitchen: Must Haves for Runners
Herbs:
You can’t have them all, but buy one every week or so to add spirit to your cooking. Cilantro and mint are easy to find; in summertime, basil, dill, and rosemary are abundant. Even parsley—so often taken for granted—can make a huge difference when chopped and added in real quantity to salads, grains dishes, and sauces.
Spices:
Buy the ones you like; they keep at least a year. Fanatics buy whole spices, and toast and grind them as they need them, and this really is ideal, but in general preground spices are fine.
Sherry vinegar:
The most versatile and best for the money, balsamic is popular and sweeter. Good cider, rice, and wine vinegars, are also fine standbys.
Soy sauce:
Look for brands (such as Kikkoman) that contain only soy, wheat, salt, water, and bacteria; that’s how real soy sauce is made, and it’s great stuff.
Canned tomatoes:
Wonderful for sauce, but you can add them to any soup or stew you like. Diced tomatoes make life a little easier.
Extra-virgin olive oil:
Easy to find, and much less expensive than it used to be. Use it for everything. Don’t worry about country of origin; producers ship bulk oil everywhere, so labeling isn’t worth much. If it tastes good, and costs around $10 a liter, use it. You may also want peanut, grape seed, canola, or corn; look for cold-pressed—not chemically extracted.
Dried mushrooms:
Especially porcini and shiitakes. Soak them in hot water until soft, then add them to anything
Honey, agave, maple syrup:
Sugar is okay when used sparingly from time to time, but true maple syrup, agave and honey are far more flavorful. Use in soups, hot or cold beverages and smoothies.
Don’t let the name fool you. “Refried” simply means these pinto beans (or black beans in some cases) are cooked, then mashed, then cooked again. While some fat may be added in the process, the overall fat content is usually negligible. (Just check the label of your favorite brand.) Each half-cup serving provides more than 25 percent of the DV for fiber along with a good dose of protein and iron. Spoon refried beans into burritos, or make Mexican lasagna by layering beans with whole-grain corn tortillas, diced green chilies and peppers, and top it all off with low-fat cheese. Or try this no-fuss, no-muss snack option: Eat a generous spoonful right out of the can topped with zesty salsa.
Because peas are naturally high in fiber and carbohydrates, give split-pea soup a try. Look for varieties that also include onions and carrots for a good hit of vitamins C and A. Ham adds a bit of protein and great flavor. Served with a salad of fresh greens and some whole-grain bread, split-pea soup is a great way to warm up—and fuel up—after a cold run.
Salmon
Each 3-ounce serving provides almost 2 grams of omega-3 fats. According to numerous studies, these fats help ward off everything from heart disease and cancer to Alzheimer’s and depression. A serving of salmon also packs about 35 percent of the Daily Value (DV) for muscle-building protein, along with a good dose of bone-building calcium (from the small fish bones). Use canned salmon as you would tuna—as a sandwich filling, mixed into salads and casseroles, or rolled up with chopped cilantro and shredded red cabbage for a great wrap.
A reliable source of protein and zinc, clams also supply more than half the DV for iron, a mineral you may lack if you avoid red meat. And here’s a little-known fact: A 3-ounce serving of canned clams provides more than 100 percent of the DV for selenium, a trace mineral that helps protect the integrity of muscle cells. Throw chopped clams into pasta sauce, casseroles, or soups. Or stir clams into low-fat sour cream with chopped cilantro and cracked ground pepper and spread on whole-grain crackers.
What’s not to love about this chickpea and sesame spread? It’s low-fat, high in protein, filling, vegetarian, and tastes great in salads, sauces, and of course dips. Use on sandwiches in place of fatty spreads like mayo.