How is your season going?  Mine is coming to an end with a 5K  and 5 mile run yet to go.  I am especially excited about the 5 mile trail run.  It is with the Woodstock folks where you can run any distance from 3.1 miles to 100 miles. 100 miles…Yikes!  I will be vounteering at the 100 mile run, but won’t be participating in it; at least, not THIS year. 

There is something about “trail runs” that is especially intriguing to me.  Probably, because it is so much more scenic and challenging than a road run…This run will be on Pottowotami, which is known for its hills, turns, boulders, tree roots and cute little “crawly creatures” along the way.  Now THAT is scenic

What shall we eat to get ready for the Autumn season?  Why not spinach?

Spinach is certainly a part of Bob Seebohar’s Metabolic Efficiency diet, and you KNOW that I support all of Bob’s work!

Typically, I think of spinach as a Spring vegetable, but we have a “late crop” reviving itself in our garden, so just had to send this along to you.  Spinach is definitely a SUPER FOOD!  Look what it has to offer:

Spinach (or) kale, collards, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce.

They contain: A synergy of multiple nutrients/phytonutrients, low in calories, lutein/zeaxanthin, beta-carotene, plant-derived omega-3 fatty acids, glutathione, alpha lipoic acid, vitamins C and E, B vitamins, calcium, iron, magnesium, manganese, zinc, polyphenols, betaine.

Servings: 1 cup steamed or 2 cups raw most days.

Benefits: heart health, reduce risk of cancer, reduce risk of macular degeneration, reduce risk of cataracts, reduce risk of stroke.

Of course, we always need a recipe to go along with our Super Food, and, of course, it will have quinoa in it…   Here goes:

Quinoa-Spinach Soup

Makes 4-5 servings

Ingredients:

1 cup water
1/2 cup quinoa
4 cups vegetable broth or 2 (14.5 oz) cans vegetable broth
1/2 chopped onion
1/2 diced carrot
2 cups spinach, washed and chopped coarsely
salt and pepper to taste.

Directions:

Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.

Bring water to a boil.

Stir in quinoa, cover, reduce heat and simmer for 10 minutes.

Add broth, onion and carrot

Simmer for 15 minutes.

Stir in spinach, allow to wilt in soup

Salt and pepper to taste

Enjoy!

Nutrition facts: 100 calories; 18 gm carbohydrates; 4 gm protein; 1 gm fat

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Thank you for your emails.  I am glad that you are enjoying “endurance foods” for athletes.  I also appreciate that you are wondering what I have been doing this summer.

For the better part of the summer, I have been getting back on track with my swim, bike, run work-outs.  After a major pulled ham string (trail run + sand hill= OUCH!) two summers ago, a surgical muscle biopsy in my thigh a year ago, and wrist surgery the beginning of this year, recovery and return to triathlons has been slower than I was hoping and YES praying for!

It has been great fun and an inspiration to me while volunteering at our local Running Fit triathlons!  I just feels so good to be amongst athletes (like you) and be encourged by encouraging YOU.

I do have a couple of runs coming up~Sept. 11 at St. Paul Lutheran Church (my home church) a 5K to benefit Love Inc. 

The second one is Sept.25 a Woodstock race; the distances are 3.1 miles – 100 miles.  I thought about doing the 100 miles, (no-I  dreamed about doing the 100 miles ) but chose the 5 miles instead…

Tie-dye t-shirt here I come!

…and back to serious training, here I am!

How are YOU beginning the Autumn season?  I would love to hear from you!

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Do you love broccoli as much as I do? Raw, steamed, sauted, with cheese, without cheese, any way you eat it-broccoli is the best!

Broccoli, like all veggies, fit in perfectly with Bob Seebohar’s Metabolic Efficiency Training food plan.

For some athletes, broccoli may cause G.I distress, so you may want to save it for non-competition days.  Or…at least “test” it before a competetion!

Speaking of “testing” foods, may I remind you that you do NOT want to try ANYTHING new on competition days!!!  No new foods, no new beverages, no new clothes; someone asked me about a new husband  (or wife)?  You are on your own with that one…:)

Back to broccoli:

Let’s see what “Super Foods” has to say about the broccoli and its side-kicks:  brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard.

These amazing veggies contain: Sulforaphane, indoles, folate, fiber, calcium, vitamin C, Beta-carotene, lutein/zeaxanthin, vitamin K.

Servings:  ½ – 1 cup daily

Benefits: reduce risk of cancer, cataracts, build bones, heart health

Need a recipe for broccoli?  Try this one.

Quinoa-Broccoli soup
Makes 4-5 servings

Ingredients:

1 cup water
1/2 cup quinoa
4 cups vegetable broth or 2 (14.5 oz) cans vegetable broth
1/2 cup chopped onion
1/2 cup diced carrot
1 teaspoon minced garlic
2 cups broccoli, broccolini, rabe or broccoflower, (or try a mix) washed and chopped coarsely
salt and pepper to taste.

Directions

Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
Bring water to a boil.
Stir in quinoa, cover, reduce heat and simmer for 10 minutes.
Add broth, onion and carrot
Simmer for 10 minutes.
Add broccoli and simmer 5 more minutes.
Salt and pepper to taste
Enjoy!

NOTE: Reduce cooking times for a crunchier vegetable.

Nutrition facts: 110 calories; 20 gm carbohydrates; 4 gm protein; 1 gm fat

Variations:
Add any additional vegetables you desire. Try other flavored broths. I love mushroom broth with broccoli and quinoa!

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This is a reprint from August 2006

Last week we took my almost 90 year old dad to the Air Force Museum in Dayton, Ohio. He was a bomber pilot in World War II, 448th Bomb Group, 8th Air Force. The B24 that my dad flew was on display at the museum. It was our son Chuck’s idea, for us to visit the museum; and so we met Chuck, his wife Ashley and their Russian adopted son, Paul (now five years old) in Dayton last Tuesday morning.

The display of aircraft began with the Wright Brothers; we simply wandered through until we came to the B24 on display-and then my dad came alive with stories and thoughtful recollections. As he was recalling, a probably almost 90 year old man came by; he too had flown the B24. They briefly exchanged stories and the man went on. But then, as we began to walk on, another probably almost 90 year old man stopped him, put out his hand and shook my dads. Looking into my dad’s eyes, with tears in his, he said,

“Thank you for fighting the war for all of us. Thank you for coming home; my brother didn’t. Because of you and my brother, we are free.”

My dad, then with tears in his eyes, lingered a moment in the hand shake and then simply and knowingly acknowledged his gratitude with a nod of his head…We all walked away with tears in our eyes, and a deeper understanding of the power of saying Thank you…

We all have our opinions of war; especially in these days of global unrest. But, I am asking all of us to set aside opinions, judgments and attitudes. Let us simply be grateful for the freedom that we (I) so take for granted…and say thank you.

My challenge for you  is to say thank you to a veteran, a soldier or a family who has been deeply touched by war. Thank them that WE ARE FREE.

Write to us at janet@nourishingathletes.com and tell us about your experience. We would be honored to hear about it,

Quote for the month:

“Every time that we say thank you, we experience nothing less than heaven on earth.”

Sarah Van Breathnach

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Are you into Spring training?  I am!  and…I love it!

What has been your best swim?  bike?  ride?   How do I define “best?”  I don’t; you do.  Whatever “best” means to you…  It may be fastest or farthest; perhaps a feeling you got; experience you had; or a combination of those.

My best  swim was my first one this season.  It was my best, because I was able to gauge what I would need to do to compete this year.  I have my work cut out for me…Hmmm…With a wrist injury, surgery, re-injury, pain, and so on, swimming is going to be a challenge.  I am up for a good challenge, and since my wrist is only about two inches of my whole body…what is the big deal???

Bicycling is easy for me.  I can jump on my bike and pedal 20+ miles with no problem.  My goal is to get up to 50 miles and still say “no problem.”  My best ride?  It was all about the scenary…a beautiful Spring day, cycling on a local trail, the trees just beginning to blossom and birds cheering me on. Yes!

Running is not as easy as bicycling for me.  Due to a strange muscle biopsy on my thigh last year and then a pulled hamstring on a trail run, I am back to doing 5K’s.  I love running in the morning; running into the sunrise is the my most blessed part of the day.  My best run?  It was only a mile run, into the sunrise; a doe and her two fawns began running~almost frolicking~along side of me.  It doesn’t get any better than that!

I would LOVE to hear your “bests”  Either post them on “comments” or email them to me at janet@nourishingathletes.com

Thanks! 

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I have started “Spring Training;” have you?

There is a great triathlon in August; the one I typically do-or DID before a few injuries…But, I am back!  Just need to get my wrist healed so that I can swim again.

Yesterday was my first time out in training. Ran 3 miles 32 minutes 10 seconds and that was with resting my wrist (walking) twice, running with the neighbors dog (two houses-a VERY small dog..) and helping a  cute little man  pick his newspaper up off the driveway. Found my stride after a half mile-that “God is in His Holy Temple, all is right with the world” feeling.  Love it!

Then, on to the bike-cycled 10.8 miles-easy ride.

I am back!

How are YOU doing with YOUR training???  Let us know by clicking on “comment” or emailing me at  janet@nourishingathletes.com 

Let’s train together, shall we?

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