Last week we helped you make your own mixed fruit steel cut oatmeal, now we want to fuel your lunch or dinner!
Our next meal to help fuel your life, and make eating well easy for you. This recipe takes a just a short amount of prep work, and cooks in one non-stick skillet. Quick to cook and quick to clean up!
Bringing together some great tastes with vegetables, shredded potatoes, curry and ginger. Topped with an egg completes the meal with a healthy dose of protein. Easy to prepare and inexpensive on the wallet too.
Total cost: $21.64
Servings 4, Calories 382
What you’ll need: cutting board, 10 inch non-stick skillet with lid, cutting knife, can opener, measuring cup, measuring spoons, vegetable peeler, spatula/turner
This is a great meal to satisfy your needs for a busy day. Easy to make and clean up, so no excuses for ordering takeout. You can even have extra for lunch on the go the next day. Reheats in 2 minutes.
movecoach Director of Operations, Ironman triathlete & caterer, Brett Miller, shares his tasty Mixed Fruit Steel Cut Oatmeal recipe with us as part of our new series – movecoach Fuel!
As busy professionals, athletes, moms, or anyone on the run throughout the day, breakfast is probably the most neglected meal. The go-to breakfast of a bowl of cereal, or that muffin at Starbucks as you make your way to work may satisfy the taste buds, but it leaves you hungry in an hour as your sugar levels spike and then energy levels drop. In our effort to help create a sustained energy level, and longer satiation of hunger, movecoach has some recommended meals that are easy, healthy and taste great! This can be your first step in taking out a big chunk of processed foods from your diet too!
Our first breakfast up is Steel Cut Oatmeal with Mixed Fruit. This breakfast can be made ahead of time, and kept in the fridge for 4-5 days so it’s ready when you need it with just a quick warm-up in the microwave. You’ll find your hunger at bay longer through the morning, as well as better managing your blood sugar, improving energy levels.
With just a few purchases, you can be ready to make your own tasty oatmeal. We love our Trader Joe’s here in the bay area, so the below prices are what they charge for your first batch, but easy substitutions can be found at all grocery stores. Total cost your first trip is $17.49, but your next 2-3 times cooking will be only $2.99 each.
This can be made dairy-free, as well as gluten free. You’ll have to find Bob’s Red Mill Gluten Free Steel Cut Oats on Amazon or a specialty grocer for the gluten free version though.
Servings: 4-6 8oz servings
For stove top
Now you have a batch of a healthy, tasty, balance breakfast, ready to go when you are! Make sure you fuel your body well for the long day ahead!
March 17, 2015
Guest Blog Post from Heather Tanner
There are many things to worry about in the final days leading up to a marathon. Like mapping out a race strategy in line with your fitness so that you don’t end up becoming intimately acquainted with the “wall”. Like taking care of the not so little things such as sleep, nutrition and stress management to ensure that you can get to the starting line healthy. Point is, fueling strategy really shouldn’t be one of those worrisome things. As long as you practice your fueling method in the long runs leading up to the race and have figured out a way to ensure regular carbohydrate replenishment during the race, you will be ok on this front.
During my first marathon experience (Columbus Marathon, 2003), I was a novice on many fronts and broke some major cardinal marathon rules (most importantly: don’t start a marathon injured, ever!). I had no idea what I was doing on the fueling front either and recall being alone at the expo the day before, trying to decide what type of fluids to try (water or maybe that new, strange-tasting Accelerade?) and how many gels I might need (is 1 or 2 enough?). As was inevitable, my hip injury helped me avoid hitting the wall, by slowing me down in the form of 8 stretching breaks. Not pleasant, for the record. Let’s just say fueling probably would have gotten the better of me had something else not have gotten there first.
Fortunately, I’ve had the opportunity to learn from some amazing runners over the last 10+ years and have since followed a few simple yet important guidelines in order to avoid the “bonk”:
Note: Magdalena Lewy-Boulet, US Olympian and VP of R&D for Gu, told me about me this slow Gu consumption method after she had a successful marathon in cold “frozen Gu” weather (CIM, 2001 – 2nd: 2:37:57). Her Gu had formed into a cold, solid state and she was only able to consume small amounts at a time as it thawed. Despite this, Magda felt properly fueled.
Logistically, slow gel consumption can present some challenges. I prefer to hold onto the packet and take a small amount every minute or so, i.e. “sipping” on the gel. It can become a sticky mess, and the only helpful thing I can offer here is that this is all less annoying if you are wearing gloves. If you prefer other types of fuel, there are options that are already conveniently partitioned into smaller caloric chunks. Think Sport Beans or Clif shot blocks. Always intersperse gel consumption at or near water stations and practice this slow fuel consumption method in training.3.) Ingest electrolyte-based drinks, not just water - This is another fairly obvious one, but not always followed. Research has supported evolution of sports drinks over recent years and many are purportedly optimal for electrolyte replenishment during the marathon. If you have the choice, it’s best to use beverages backed by science and your own experience. Osmo, UCAN, GuBrew and Nuun are some good newer beverage options with solid science to support their use. The more common beverage choices serve their purpose for most of us too though (Gatorage, Powerade, etc.).
The same slow carbohydrate absorption rule may apply for your electrolyte drink, but remember that these drinks are often significantly diluted, which can be a good thing. If the race-provided drink tastes too concentrated, try to balance it out with more water consumption at the next station. This may help your digestive system to absorb the carbohydrates more easily.
I try to remember these themes as I race, but do so in an unscientific way because, in most cases, there are many other elements you cannot control over the course of 26.2 miles. You don’t want to create an overly specific fueling plan in case it becomes difficult to execute. One missed water station and you could find yourself in an unnecessary tailspin of distraction. Based on your individual body composition, it is certainly possible to estimate the precise amount of carbohydrate, electrolyte and fluid you should consume over the course of a marathon. It is extremely difficult to make that precision happen in real life, particularly if you are not fortunate enough to have the luxury of elite water bottles placed at regular intervals over the course. Fortunately, by keeping these general guidelines in mind, you can still get pretty close to optimal fueling and feel good come mile 26!
Published in Racing
March 01, 2015
We're 2 months into the New Year. Seems like a good time to revisit the goals we set on 1/1/15. Here's a look back at a great article by Dena Evans from 2010.
January 09, 2015
Winter has arrived! The days are getting shorter, temperatures are dropping, snow is falling and roads are getting icy. Are you starting to doubt that you’ll keep your fitness goals on track all winter long? We’ve got you covered! Here are some tips to maximize your training opportunities:
December 24, 2014
Thanksgiving Day has quickly become the single biggest day for road racing in America, outstripping runner-up July 4 by several hundred thousand participants. According to industry organization Running USA, over 800,000 people participated in a Turkey Trot in 2012, with that number sure to rise. With so many of us out walking and running this Thursday, here are a few tips for getting the most out of your Trot experience.
DO make it a family affair
There are few better chances to have your family participate in what may typically be seen as “your weird distance habit.” Extended families are often together on Thanksgiving morning, and a multigenerational activity appeals to all. With a morning start, a family Turkey Trot leaves plenty of time for food prep, football viewing and gratuitous consumption. Light hearted family peer pressure can ease a reluctant exerciser through the threshold and even give them a goal for next year’s Thanksgiving holiday, while having a family group along eases your stress for bailing out and “missing out” while getting in your workout or race solo. With kids races abounding, the little ones can get the wiggles out as well.
DON’T take yourself too seriously
Turkey Trots come on a Thursday, often after hectic travel and a scramble to get out of town at work and at home. You might have even gone to the local watering hole on Wednesday night to convene with your high school friends. While it is a great idea to get a workout in on a Thursday and give it a go, you might not be in an optimal condition for a personal best effort. Keep it fun, think family first, wear a costume, get your heart rate up, but don’t sweat the outcome.
DO include service in your Trotting
Another great motivator for participating in a Turkey Trot and bringing others is the chance to incorporate service into the outing. Many trots include opportunities to donate canned goods or other items for local families in need. Even if not, the race may benefit a local organization for which the donation of a race entry or other contribution may make a big difference. Turkey Trots can be a great way to visibly demonstrate your thankfulness for health, a roof over your head, food on the table to look forward to and other blessings. Any way to pass it forward to others offers an opportunity to highlight your attitude of gratitude, even if that means visiting a soup kitchen or other volunteer effort as a group following the race.
DO enjoy the benefits of getting in workout before all that food
Even if you just feel a bit better tucking into an overflowing plate now that you have already gotten in a few miles that morning, setting the pattern of incorporating regular exercise and prioritizing it can help you navigate the tricky world of a holiday season that seems to encourage overindulgences around every corner. Set the tone and follow through so you arrive at the new year without a big hole out of which to dig.
DON’T forget to adjust your schedule
Make sure you include your racing in your runcoach training calendar as well as on your Goals and Results feed, so we can make sure you have the proper spacing between this effort and your next challenging tasks. Because a Thursday race is a rarity, your training rhythm may be a bit off from usual for the next several days. Stay healthy and on track by making sure your schedule has all the information it needs to help you look back on your Turkey Trot effort as a positive day.
December 23, 2014
November 22, 2014
With the holidays around the corner, spending an extra few dollars on your next goal race or the gear to get you there can challenge the budget. With so much giving to do, here are a few ways to stay on track by taking advantage of some great bargains.
Register early and save big!
In many cities, and for lots of walkers and runners, a big local race is often a yearly goal, regardless of what else is on the calendar. Oftentimes, these races offer deep discounts for next year’s event when you are at the expo for this year’s race, or via email at what may seem like a far too early time to make the commitment. Registering early can save a large percentage of the last minute or race weekend fee, and can help you commit well in advance and stay on track. Consider it, especially if you have maintained a pattern of registration for some of the same events year in and year out.
Want a fitness test without paying big bucks? Try cross country or an all-comers track meet.
Many recreational runners and walkers don’t consider themselves cross country or track and field athletes, but these races are often low cost ways to mix things up and compete between big goal efforts. Many all-comers track meets only charge $5-10 to compete, and provide the most fail-safe, flattest course on which you can measure your 5K or even 10K fitness – a track. Although the change of scenery found on the roads may be more your style, an indoor meet during a snowy winter or a lit track on a dark night may prove a better alternative for a hard effort every once in a while. Since cross country races for adults tend to cater towards club athletes and not the general public, they tend to have modest fundraising expectations and lower entry fees. Cross country may also provide a solid shorter alternative to longer trail runs, with much of the same types of course challenges and fun.
Run a Relay!
You may want to take part in a local event, but may not be quite prepped to run the entire distance or able to justify the entire entry fee unless you are well prepared. Some longer races offer relay options, which are a way you can both share the experience with friends as well as take part at a lower price point. Again, the earlier you register, the better the price!
Crack the code!
Before you sign up for your next race, consider if there may be any discounts to that race for groups to which you already belong. Check your email for discount codes you may have been sent through a running or walking club, a local retailer, a gym or fitness center, or another running connection you may have. If you know you have a group of individuals or part of a club that may want to run a race, go ahead and ask if you can get a discount for bringing a group. The worst the race management can say is no, and for a couple of seconds of checking your email, the worst you can find is nothing – this time. $5 or 10% off might not make a big dent in your budget once, but over the course of a year or two, taking advantage of any code available to you can make a difference, particularly if you end up saving others a few more dollars.
Many races exist to help others, and there is a time when a full donation is the appropriate thing to do and is done gladly. However, taking advantage of opportunities to save here and there can help allow each of us to race a bit more, which helps everyone involved.
November 11, 2014
There is a lot of advice available for prospective marathoners and half marathoners taking on a big challenge. Much of that advice focuses on topics related specifically to how to physically and mentally complete the race. All of this well intentioned information, including all the good stuff that comes from this blog, misses a few subtle aspects of a goal race that are often overlooked. Here is some of that "secondary" advice!
Be able to answer the question: “Why are you doing this?”
You may or may not ever be asked throughout this entire process. If you are asked or just find yourself wondering, you should know. It helps give you tremendous focus and motivation when preparing and when battling through the tough spots of the race. When you finish, it helps the whole project have tremendous resonance. This may be a no-brainer for many with clear causes, but for those who have entered on a whim, it is worth unpacking the deeper reason for the commitment needed for the race.
Have a ride ready
There can be a great deal of angst about the pre-race logistics, but often, the post-race getaway plan is an afterthought. When the ground stops feeling like a treadmill and the sweat starts to chill, you will be glad of a clear cut way to a soft seat and the comforts you most desire in recovery. Goal races often take a village and this part is one where you can maximize your support network effectively.
Channel Ferris Bueller in the last miles
The last miles of a marathon or half marathon can be very tough and require great focus to find the finish line. But like that teenage sage Ferris Bueller once said, “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” Now, no one is suggesting you actually stop unless you need to! However, the actual race itself, which once seemed so long, will be over in a flash. Enjoy it, look around, celebrate your presence at the farthest point you may have ever traveled on your own two feet, and try to soak it in. Those sights and sounds help you remember the experience and remember it fondly even after the sore muscles are recovered.
Stay on the yellow line
Most cities like their roads to drain when the rain or snow falls. This means, many roads tilt to the outside on either side of the roadbed. Running or walking along a cambered road for a few miles may not be a big deal to your brain, but traveling along an uneven / slanted surface for many miles when working hard or fatigued can take a toll on IT bands, hips, knees, or other parts of the body. Follow the yellow line and keep yourself on the path to injury-free recovery.
Smile when you pass the cameras
Sometimes mid-race pictures lose a bit of sheen due to the unfortunate effects of gravity. A winning smile can help keep the focus on the excitement inside and the pride in having the courage to be out there. Even if you aren’t enjoying the exact moment, make the effort to smile. This will buoy your mood and give you the boost you need to make it to the next smile point along the way.