Nutrition Nugget: How to Survive the Holidays Hot Bird Style

Written by Caitlin Grams, a certified holistic Nutrition Coach, and the newest member of the Hot Bird Running team. A runner herself, Caitlin's focus is on nutrition for endurance athletes and nutrition for weight loss.  Read more about Caitlin's background and coaching philosphy and check out our new program called New Year, New You that combine nutrition and running to help you reach all of your health goals in 2013.

It's that time of year again, and I feel like everywhere I go the sugar and holiday treats have beat me. Cookies at work. Festive candy in cute little bowls on friend's coffee tables. Invitations for hot cocoa. Peppermint mochas and chex mix. 

You've already got the sweat part down, but I'm sure I'm not the first person to tell you that no matter how many calories you are burning on the pavement, indulging in every sweet opportunity this holiday season can add up quickly and send your daily calorie intake sky high. Here are a few tips and tricks to keep your eats clean this month:

*Keep sugar out of the kitchen. That's right - if it's not there, you won't eat it. Make sure you are sticking to healthy, filling meals and snacks and home - this will give you wiggle room to have a treat when you are out celebrating the holidays.

*Before you head to a holiday party, have a snack or small meal that is full of protein and fiber so you won't be at the mercy of whatever treats await you. My favorites are a small kale salad, an apple and almond butter or a small serving of almonds or cashews. 

*Drink water all day long. Bring a bottle with you and refill it often. Make a goal to drink 8-10 glasses a day and check them off as you go. We often mistake thirst for hunger, so staying hydrated will ensure you eat when you are truly hungry. 

*When you do choose to indulge, make it truly indulgent. Don't waste time on a piece of candy you can have any time of the year. Decide what is really worth it to you  - maybe it's a special holiday drink or a homemade cookie - and savor it. Choose one treat, take your time eating it and stop when you are done. 

Happy Holidays!! 

Chia Seeds

The little chia seed has grown beyond the silly afro growing terra cotta figuries into a power packed superfood. Why is chia considered a superfood? Here are some of the health benefits:

• Chia seeds are the highest known wholefood source of omega-3s
• They contain more protein than wheat, corn, rice, oats, barley, amaranth and soy
• They have higher amounts of antioxidants than blueberries
• More than three times the amount of iron found in spinach
• Six times more calcium than milk
• Two time more potassium than bananas

And there's even more benefits - they are believed to slow digestion so your energy boost kicks in later in your run or workout (think Born to Run and the Tarahumara Indians of Mexico). This is great news for those of us who train or run for long distances or hours. They are tasteless so you can add them to just about anything! And, because they gel in liquids, you can use them as a replacement for egg or oil in baking. Add them to your smoothies, salads, cereals or make one of our favorite recipes below:

• Chia Pudding - adjust the sweetness level by experimenting with honey and maple syrup.
• Homemade Chia seed granola - a yummy sweet treat great for pre workout.
• Tropical Chia Smoothie - quick, easy and filling; great post workout treat.
• Chia Chipotle Bean Burger - vegetarian friendly burger that will leave you satisfied.
• Chia Soy Glaszed Salmon - add an extra punch of protein, antioxidants and calcium.

Just don't eat your chia pet! You can pick up chia from Wholefoods or your local health food store.

Tasty Tuesday - Protein Powder

I (Meghan) recently made a commitment to eat more protein and pay attention to the actual nutrients I'm consuming as opposed to just going with "I'm eating healthy because I eat lots of fruit, veggies and whole foods." Since that time (about 5 months ago), I've discovered that eating protein is more difficult than I had thought. In order to eat protein in every meal and have it as a main source of my snacks, I had to prepare and think ahead (a lot!) about my food.

I turned to protein powder because 1) it's easy and quick and 2) it can be used in smoothies and baking. I experimented with a few different protein powders, from store bought to order online, cheap to expensive. I found that the more expensive ones are worth it. They taste less powdery and processed and I found I had better results - less hungry and improved athletic performance. Also, I was able to use the more expensive protein powders more than once in a day. My favorite is the Vanilla Collagen Sport by Neocell Sport.

Pros:

• Tasteless
• contains L-glutamine, an amino acid that is crucial in the muscle recovery process.
• contains 30% of daily vitamin and mineral needs

Cons:

• Have to order it online and it arrives via FedEx which requires a signature for delivery (which, if you live in NYC without a doorman, you know how annoying that is!)
• Expensive (compared to going to your local grocery store/GNC)

How did I use all this protein powder?

I made smoothies. My favorite ingredients for smoothies:

• Bananas
• Mango (frozen)
• Spinach
• Blueberries
• Flax seed
• Peaches

And I made muffins and pancakes! Thanks to Pinterest and the gluten-free craze, I was able to find lots of great recipes that replace flour with protein powder. I used protein powder, eggs and bananas as my base and added in flax seed, cinnamon, blueberries, stevia and applesauce.

What's your favorite protein recipe? Share in the comments section. 

Tasty Tuesday: 3 Post Workout Smoothies

It's important to refuel your body after a workout. This is even more important in the summer months becuase of the heat and humidity. The more you sweat, the more dehydrated and depleted you become. If you are like us, sometimes food is the last thing on your mind after a hot, humid hour long run. What to do?

We turn to smoothies! They are refreshing, light and an easy way to refuel your body. Plus, summer is a great time to experiement with different fresh fruit. We recommend using fruit that is in season and organic when possible. Below are our 3 favorite post workout smoothies. What are your favorite smoothies? Comment below and let us know!

Banana Smoothie
-1 small banana
-1 scoop vanilla protein powder (Meghan likes NeoCell Collagen Sport)
-6oz water
-2 oz of CalNaturale Svelte French Vanilla Protein drink (substitute milk or almond milk)
-4 ice cubes 

Chocolate Smoothie
-1 banana
-4 oz low-fat chocolate almond milk (or regular milk)
-4 oz water 
-1 scoop chocolate protein powder (can substitute vanilla)
-4 ice cubes 

Berry Smoothie
-1 cup frozen mixed berries (we buy Trader Joe's frozen mixed berries)
-1 scoop vanilla protein powder (Trader Joe's Whey Protein Powder or Designer Whey)
-4 oz water
-4-6 oz almond milk 
-4 ice cubes

Cait's Plate: Pineapple Fried Quinoa

Caitlin Grams of Caitlin Lives Well, brings us delicious recipes inspired by her New Year’s Resolution “to make one new recipe a week”.  This week, Caitlin takes on makes her favorite Thai dish a healthy dish! We are huge fans of quinoa and can't wait to try out this recipe.

My favorite Thai dish is Pineapple Fried Rice, but there's a reason why I rarely order it - huge portions, white rice, fried tofu...nothing about it is healthy. So I decided to try to make my own healthy version, using my favorite grain, and it turned out surprisingly well! This dish is light yet hearty and full of protein, carbs and healthy fats. 

Pineapple Fried Quinoa with Tofu - adapted from this recipe

Ingredients:

1 cup quinoa, prepared according to package directions

1 head broccoli, roasted 

1 block extra firm tofu

2 tablespoons soy sauce

3 eggs

1 tbsp peanut oil

2 shallots, chopped 

2 cloves garlic, minced

1 cup pineapple, diced

1 tablespoon sesame seed oil 

1/4 cup cashews

While quinoa is cooking and broccoli is roasting, heat oil in pan and add shallots and garlic until heated through. Add eggs, cook and stir until scrambled. Remove  from heat. 

Press tofu to remove excess water and cut once crosswise, then into 1 inch squares lengthwise. Dip each piece into soy sauce to evenly coat and spread onto baking sheet. Bake at 350 degrees for 15 minutes or until edges begin to brown.

Toast cashews in small saucepan over high heat for 2-3 minutes until shiny. 

In a large serving bowl, toss quinoa, tofu, broccoli, pineapple and sesame seed oil. Top with cashews and enjoy! 

Cait's Plate: Kale Salad

Caitlin Grams of Caitlin Lives Well, brings us delicious recipes inspired by her New Year’s Resolution “to make one new recipe a week”.  This week, Caitlin takes on Kale! We highly recommend kale for a great, nutrious recovery food. It will help your immune system rebound after a long run, half-marathon or marathon!

Kick-A** Kale Salad

If you take one lesson from Cait's Plates - please don't be afraid of kale. Kale used to really intimidate me. It was so dark and leafy and much more bitter than regular lettuce or spinach. I didn't think anything could make it taste better. This all changed the day I combined kale and goddess dressing. A match made in heaven I tell you.

There is a secret I've discovered to kale - it needs a little something to soften the texture and take away from the bitterness. Goddess dressing works perfectly, as does olive oil. As soon as I started to use kale in my salads it became hard for me to use any other kind of lettuce - the hearty texture of the kale is addicting. 

Here is one of my favorite kale salad recipes. Kale itself has so many nutritional benefits - it is high in fiber and anti-oxidants, packed with vitamins and minerals, detoxifying, lowers your risk of multiple cancers - what's not to love? Avocado and nuts add healthy fats. beans and tuna/chicken/turkey add protein - this salad packs nutrition like no one's business and will keep you full for hours after a tough workout.

Kick*** Kale Salad:

serves 1 hungry runner 

Ingredients:
2 cups kale, washed and roughly chopped

1/4 cup garbanzo beans, rinsed and drained

1/4 avocado, chopped

1 handful alfalfa sprouts

1 carrot, chopped

1 persian cucumber, chopped

1/2 red pepper, chopped

2 tablespoons sunflower seeds or chopped walnuts

2 tablespoons dried cranberries

Optional: 1/2 apple, chopped, 4 oz tuna or grilled chicken or sliced turkey

2 tablespoons dressing of your choice - often I will make my own:

Dressing:

1 tbsp olive oil

1 tbsp balsamic vinegar

1 tsp mustard

1/2 lemon, juiced

Salt and pepper to taste

Combine all ingredients in a large mixing bowl. Toss with dressing and dig in! 

Cait's Plate: Turkey Burgers

Every other week, Caitlin Grams of Caitlin Lives Well, brings us delicious recipes inspired by her New Year’s Resolution “to make one new recipe a week”.  This week, Caitlin ventures into the land of meat with some savory sounding turkey burgers!

Turkey Burgers.  I don't eat meat very often - mostly I just don't love the taste or texture, and plant based meals are often much healthier. I've really been trying to be conscious of my protein intake lately, and every once in a while I will decide meat sounds good. Let's be honest, sometimes all you want after an especially hard workout is a burger. Lean ground turkey is SO much healthier for you than ground beef - for about the same amount of protein and B vitamins turkey has so much less fat and cholesterol. These burgers are easy to prepare, pack a great protein punch and taste as good as a beef burger, if not better. 

Ingredients:
1 pound lean ground turkey
1/2 small onion, diced
1 egg
2 tbsp barbecue sauce
2 tbsp breadcrumbs
2 tbsp oats
2 tsp sweet & hot mustard
1 tsp Chipotle Tabasco
1 tsp garlic powder
Pinch of salt

Prep:  Combine ingredients in a large mixing bowl and mix until blended (using your hands is kind of gross, but works best - it also works best if you have someone else to do it for you). Separate into 4 medium sized patties - I laid them on top of a sheet of Saran wrap to prevent them from sticking to a plate. 

Cooking Instructions: Heat 1 tbsp of olive oil in a nonstick skillet and cook each patty for about 3 minutes on each side until lightly browned. Finish patties in oven heated to 350 degrees for an additional 10 minutes. 

Serve with veggies of your choice! I recommend lettuce, tomato, and avocado, with barbecue sauce. 

Wellness Wednesday: Top 5 Power Snacks

We asked Loni Markman, an Integrative Nutitrion Coach, what snacks she recommends to her busy, athletic clients. Check out her Top 5 Power Foods.

As runners, I am sure you are thrilled about the early Spring weather we are having here in NYC.  I bet this means you are spending more time out running more and looking for the right foods to help fuel your run. As an athlete, your approach to nutritional can mean the difference between peak performance and sub-optimal energy and recovery.  I am often asked which energy bars or protein shake is best for my workout. Well, my answer is usually none.  Turning to “power” snacks is essential but we have to make sure they are not packed with sugar and limited in nutrients. Below is a list of my top 5 power foods to help you run faster and further and ease the recovery process.

1.      Acai –  Acai (ah-sigh-ee) is a tiny berry that is found in the Brazilian rainforests and has been used for centuries as medicine with the local tribes. It became popular through martial arts and was brought to the states in 2000 by surfers who used it in Brazil to support their intense workouts. Recent studies have found that the Acai is one of the most powerful foods in the world. The acai berry packed with antioxidants, has a nearly perfect amino acid complex to support muscle contraction and ease joint pain, has healthy fats to help promote cardiovascular and digestive health plus it increases energy levels and speed up metabolism. Thus making it a nearly perfect food to support your running.

HOW TO EAT IT: You can have it for breakfast in an Acai Bowl or add it to your smoothies and drink it on the go.

2.      Quinoa -  We all know your need to increase your carbs for your runs but you certainly do not need to turn to pasta or processed carbs for your fuel. Enter in my favorite superfood for super energy, Quinoa (pronounced Keen-Wa). Quinoa is an ancient grain (it actually falls more into the greens family but that is for another blog post)  that originated in South America and brings to the table a gluten free complex carbohydrate that is packed with protein, fiber, iron, magnesium all essential nutrients for runners.

HOW TO EAT: Quinoa is quick and easy to make. You can enjoy it sweet for breakfast or as a savory side dish. Click here for some recipes. http://elementsoffit.com/recipes/quinoa/

3.      Green Smoothies – It’s just like a fruit smoothies but packed with the nutritional powerhouse that greens offer us. These easy to make or buy smoothies are a healthy alternative to all those energy drinks out there and can really make a difference to your recovery and performance.  Greens have more vitamin and minerals than any other food out there plus they contain chlorophyll, which helps promote and carry oxygen in the body.

HOW TO EAT: Green smoothies serve as a great mid-afternoon pick me up or breakfast. The basic recipe is 2 cups of greens, 2 cups of fruit and 2 cups of filtered water blended in the blender and enjoyed!

4.      Bananas – Now I know you probably already know this one but being that it is one of the easiest on the go grabs I had to include the potassium packed banana. They didn’t only make my top five because all that potassium helps prevent muscle cramps but they are super easy to digest and will give you the energy you need to sustain a good run.

5.      Coconut water -  As you know hydration is key when running and getting a good sweat and coconut water, not Gatorade,  should be your answer to replenish your electrolyte levels.  Coconut water is natural and not filled with sugars and artificial coloring and sweeteners like so many other electrolyte drinks on the market. Why should you love it? Because it is rich in 5 essential electrolytes, potassium, sodium, magnesium, calcium and phosphorus.  These electrolytes are critical to proper recovery after you run or workout, making coconut water one of the best runners’ recovery drinks available today

About Loni: 
Loni Markman is not your typical Nutrition Consultant! Loni has been working in the field of wellness for almost a decade, helping clients find nourishment and balance in their everyday lives. She focuses on self love, weight management, pre and post natal and general women’s health. She has a true passion for educating and inspiring others on their journey to better heath.

Loni holds a Masters Degree in Health, a Bachelors in Business, a Certification as a Holistic Health Counselor from the Institute of Integrative Nutrition, a Certification in the Psychology of Eating with Marc David, she holds a Certification from Power Pilates and has extensive studies in Emotional Freedom Technique. All of which she infuses into her integrative coaching with clients. You can learn more about Loni on her websites –www.elementsoffit.com and www.positivebodyprogram.com.

Cait's Plate: Tofu and Quinoa Stir Fry

Every other week, Caitlin Grams of Caitlin Lives Well, is bringing us delicious recipes inspired from her New Year’s Resolution “to make one new recipe a week”.  This week we learn about how to make a protein packed stir fry!

Tofu and Quinoa Stir Fry

So it's probably pretty clear by now that I love quinoa. It's super versatile and is so quick to make. In this dish I use it as a substitute for brown rice - it cooks faster than brown rice, plus the higher protein and fiber content and amino acids aren't too shabby. I'm a big fan of meals I can just throw together, and stir fry veggies are so easy. To up the veggie content of this dish I add roasted broccoli. 

Ingredients:

1 block tofu, extra firm, chopped into small squares

1 package stir fry vegetables

1 head broccoli, chopped

2 tbsp olive oil

1-2 tbsp vegetable oil

Salt and pepper to taste

1 cup quinoa

For the tofu dredge:

1/2 cup peanut flour

1/2 cup whole wheat flour

1 tsp ground ginger

1 tsp chilli powder

1 tsp salt

For the vegetables:

2 tbsp soy sauce

2 tbsp garlic

1 tbsp Sriracha

Coat the broccoli in the olive oil, salt and pepper and roast at 425 degrees for 10-15 minutes until it starts to brown. Remove from oven.

While the broccoli is roasting, prepare quinoa according to package directions. 

While quinoa is cooking, combine ingredients for tofu dredge in a ziplock bag. Toss tofu squares in dredge until coated. Heat 1/2 inch of vegetable oil over medium high heat (test how hot the oil is by sprinkling a pinch of the flour mixture into it to see if it sizzles). Add tofu to oil, being careful not to overcrowd the pan, and cook for 1-2 minutes per side, flipping halfway through. When browned remove from pan and set on a paper towel lined plate. 

Add a tablespoon of vegetable oil to a wo k or large pan over high heat. Add the stir fry vegetables and cook for about 4 minutes. When the veggies are almost done add the broccoli, soy sauce, garlic and sriracha and ginger powder. Toss and cook for an additional minute, then remove from heat.

Combine the quinoa, veggies and tofu and boom - deliciousness, in a bowl.

Hello Recovery

Our Wellness Wednesday is back. Today Deacon, our favorite Ayurvedic practitioner, talks to us about recovery and what your body needs.

Hello Recovery,
 
Almost as important as our pre-run fueling is our post-run fueling. When we run, we lose minerals & vitamins through sweating, and our immune systems becomes weaker, as our bodies are repairing the tissues we’ve used during our activity. What to eat and how to refuel?
 
A good stand by are bananas. They are high in potassium, which regulates heart, kidney, nerves and digestive function. They are also high in Vitamin C and manganese, which helps to maintain normal blood sugar levels. From an Ayurvedic perspective, bananas can be a little tough to digest, especially if your digestive system has been weakened after your run. 
 
Personally, I love to reach for cooked leafy greens – specifically spinach or kale. One of my favorite post-running fuel treats is steamed spinach on brown rice toast with a little olive oil lemon juice and sea salt (hear me out, I’ll get to the portable foods in just a sec).

Spinach is an amazing food for runners, because it’s completely loaded with fabulous nutrients, like Vitamins A, B6, B2, C, E, K, magnesium, foliate, manganese, iron, calcium, potassium, phosphorus, zinc, copper, selenium, niacin Omega 3’s and protein! 
 
You can also use kale instead of spinach, and actually cook rice rather than use rice bread if you have the time.
 
Another one of my favorite post-run cooked treats is a smallish beet with a 3-minute egg mixed with a little olive oil and sea salt. Trust me, it tastes better than it sounds. Beets are high in foliate, manganese, potassium, magnesium, iron phosphorus and copper. Adding the egg adds protein, B2, 5, & 12 and Vitamin D, Omega 3’s.
 
If you like the idea of leafy greens, but think I’m insane if I think you have the time to make a meal after running, or if you want something after a race, I have two words for you: Kale chips. They are delicious, portable and nutritious. You can purchase kale chips at your local health food store or whole foods, or you can make your own from my recipe below. I like the ‘cheese’ flavor variety of kale chip  - not to worry; the ‘cheese’ is actually nutritional yeast.
 
If you have a sweet tooth, however, may I suggest the humble date? Dates are loaded with potassium, magnesium, phosphorus, Vitamin A and foliate. They are a little high in sugar, so I would recommend mixing it up a little pumpkin & sunflower seeds and maybe a few almonds. The nuts and seeds provide protein, B1, B2, B6, Vitamin E, zinc, copper and iron.

Remember, hydrating is also very important after running. Try to avoid drinking iced-cold water. You may have heard that drinking iced water makes you loose weight by making the body work harder to maintain body temperature, but in reality, it brings your metabolism to a grinding halt. Imagine throwing iced water on a camp fire. Try drinking room temperature water, or even warm water if you can get your hands on it!

Enjoy the recipes for portable post-run snacks. I’ve also included my recipe for an Ayurvedic trail mix, so you can take the mix with you for a post run munch.
 
Cheesy Kale Chips

1 bunch curly kale
1 cup cashews (soaked for a couple hours)
1 red bell pepper, deseeded
Juice of half a lemon (2 tablespoons)
1/2 cup nutritional yeast
1 teaspoon sea salt (or to taste)
 
Remove the toughest parts of the kale steams, wash then tear the leaves into bite-size pieces. Place pieces in a large bowl 
 
Cheesy coating: 
Combine soaked cashews, bell pepper, lemon juice, nutritional yeast and sea salt in a blender or food processor and run for a minute or two until smooth.
 
Add the cheesy coating to your bowl of kale and massage it in with your hands.  
Spread kale pieces on parchment paper on baking trays, and bake at 200 degrees until crispy, about 45 minutes (but again, all that matters is that they MUST be crunchy).
 
Trail Mix (makes 4 cups)

1 cup of Sunflower seeds
1 ½ cups raisins
½ cup dried apricots (chopped coarsely)
½ cup dried apples (chopped coarsely)
½ cups raw almonds (chopped coarsely)
¼ teaspoon of Cinnamon
1/8 teaspoon ground cardamom
 
Mix all ingredients in a large bowl with a spoon, and store in a cool dry place.

Deacon founded Daily Veda after working in Global Advertising for 16 yrs. He practices yoga, runs and promotes healthy living through natural eating and Ayurvedic medicine. His Veda Bars are AMAZING. Best tasting bar ever and you can pronounce all the ingredients! He’s a wealth of knowledge and fun.

Wellness Wednesday: Supa Food

Our favorite Ayurvedic practitioner, Deacon Carpenter, is taking your nutrition questions and answering them every Wednesday. Today is he explains superfoods, read on:


For many of us, when we hear the term ‘superfood’, we automatically think of exotic foods, like goji berries or cacao nibs from far-flung locations which promise super health and nutrition – all with an air of elitism.

Although the idea of eating exotic ‘superfoods’ is quite attractive to many of us, the cost is higher than domestic foods, and there is a larger carbon footprint. Believe it or not, you can actually find ‘superfoods’ which have been grown right here in the US.

Let’s start off with our beloved spinach. Spinach is an anti inflammatory, it’s been suggested that it can prevent certain types of cancer (specifically stomach and prostate).  It's loaded with calcium and vitamin K, so it helps build strong bones and muscle tone.  I recommend steaming a healthy portion of spinach and mixing it with a good extra virgin olive oil and some sea salt after a run. It’s amazing how quickly your body can recover! This leafy green is packed with the following nutrients: Vitamin A, Vitamin B6, Vitamin B2, Vitamin C, Vitamin E, Vitamin K, Magnesium, Foliate, Manganese, Iron, Calcium, Potassium, Phosphorus, Zinc, Dietary fiber, Copper, Selenium, Niacin, Omega-3 fatty acids & Protein

Let’s keep it green, and move onto another superfood: broccoli. It too has been determined to prevent colon, breast and prostate cancer; it’s an anti-inflammatory, it helps the body purge toxins as it’s a powerful anti-oxidant, it supports cardiovascular function and helps maintain clear skin. I used to call them little trees when I was a boy, but you can’t deny that broccoli can rock your world with these nutrients: Vitamin A, Vitamin C, Vitamin E, Vitamin K Magnesium, Foliate, Manganese, Iron, Calcium, Selenium, Zinc & Phosphorus.

For those of us with a sweet tooth, I recommend blueberries. They can be found in many nutrition bars in some variation, but fresh and in season blueberries pack the biggest punch. We all know that they are an amazing anti-oxidant, but blueberries can also lower triglycerides, raise HDL (good cholesterol), improve memory, support eye health and, because of their high content of anti-oxidants, they have been studied as a way to prevent certain types of cancer. Blueberries also contain Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Manganese, Iron, Calcium & Dietary Fiber.

Lastly, there’s the humble yet delicious red table grape. I live in Sonoma County, California, so between the Napa Valley and Sonoma County we produce more wine grapes than we know what to do with. Ok, we know what to do with them, but did you know that the red table grape has been shown to reduce the risk of a heart attack and heart disease, can reduce your chance of a stroke and getting colorectal and breast cancer, and prevent you from getting Alzheimer’s disease? They are packed with Vitamin B1, Vitamin B6, Vitamin C, Vitamin K & Manganese.

In Ayurveda, we believe in eating seasonally, which also means eating locally. If you can, visit your local farmers market or farmers coop.  I personally love connecting with the local farmers in my area, mostly because we are using several local ingredients for our line of Nutrition bars.

You can find your local farmers market at LocalHarvest - or by downloading the free Itunes app, Farmers Market Finder.

Deacon founded Daily Veda after working in Global Advertising for 16 yrs. He practices yoga, runs and promotes healthy living through natural eating and Ayurvedic medicine. His Veda Bars are AMAZING. Best tasting bar ever and you can pronounce all the ingredients! He’s a wealth of knowledge and fun.

Cait's Plate: Spotlight on Smoothies

Every other week, Caitlin Grams 0f  Caitlin Lives Well, is bringing us delicious recipes inspired from her New Year’s Resolution “to make one new recipe a week”.  This week we learn about the deliciousness and nutritional value of smoothies! Enjoy!

Spotlight on smoothies

I'm on vacation this week, and while the hotel kitchen is not much smaller than the one in my New York apartment, it is really limited in that there is no oven or stove, so my meals this week have been a bit creative. One thing that has been consistent with my regular routine is my smoothies.

Smoothies are something I eat year round, for breakfast, a pre/post workout snack - sometimes even dinner or dessert. It is a quick, easy way to get in a ton of fruits and veggies, and I always make sure to up the protein content with chia seeds and/or nut butters. The ingredients change based on what I have in my kitchen, and lately I've taken to using a food processor instead of a blender - it makes the smoothies thicker so they have almost a sorbet like consistency.

Ingredients:
1 banana (I usually use frozen ones that have gotten old and I've stuck in the freezer - a great way to not waste old bananas)
1 cup frozen mixed berries (or fresh when they are in season)
1 cup frozen mango or pineapple
1/2 cup almond milk (or yogurt, or milk of your choice)

Optional:
2 tablespoons flax and/or chia seeds (for additional protein, fiber, calcium, iron, potassium, omegas, amino acids)
1 tablespoon peanut or almond butter (additional protein, healthy fats)
1 cup kale or spinach (I usually do this when I haven't had a ton of veggies and need an extra boost - you really can't taste it!) 

Directions:
With the food processor I  throw everything in and pulse until smooth - about 1-2 minutes. Then I pour it in a bowl and if I'm eating as a meal, I'll sometimes add 1/2 cup raw oats or cereal on top for a little extra staying power.

The best part about smoothies is that you can change it up and add whatever you've got in your kitchen. Go crazy!

Wellness Wednesday: What's Up, Carbs?

Our favorite Ayurvedic practitioner, Deacon Carpenter, is taking your nutrition questions and answering them every Wednesday. Today is he talking carbs, read on:

Many of my clients who are runners, cyclists or Tri-athletes always ask me about the carbohydrate-to-protein ratio in their diet. For example, if you are a 130lb woman in your 30’s, what’s the correct ratio to consider when training and when not training for an event. We’ll get into that a little later, but for now, let’s talk good carbs.

The most important thing to remember is your glycogen levels. Glycogen is made and stored in the liver and is the ‘storage form’ of glucose, which, as we all know, comes from carbohydrates and is the fuel we tap into when we are active.

Food’s high in carbohydrates are fruits, sweets, soft drinks, breads, pastas, beans, potatoes, bran, rice, and cereals. The trick, however, is to consume the right amount of carbs to fuel us; too many carbs will cause us to gain adipose tissue (fat) and too few can compromise muscle tissue, so you want to select carbohydrates which are lower on the glycemic index.

Foods like Quinoa (keen-wah) are not only low on the glycemic index, but they are both a complete protein and a carbohydrate. I love quinoa and amaranth (a smaller version of quinoa) but sadly, some of my clients are a little tired of boiling their quinoa. I discovered that you can dry cook quinoa, as you would corn kernels for pop corn. Simply heat up a deep saucepan, drop a tablespoon of quinoa or amaranth into it, and stir until it’s popped. You get more bang for your buck with amaranth, but both are nutty and delicious. They are great for a morning breakfast cereal with ground up flax, pumpkin and chia seeds!

Apples are also low on the glycemic index and also provide athletes with longer lasting energy and are full of fiber, so you get to detox as you carbo load. I actually love pealing my apples and cooking them in water and freshly grated ginger. It’s a great way to fuel for a run, and the process of cooking them helps the body to digest them faster.

Now, getting back to your specific body type, and what you should be eating. When I work with my clients, I give them a comprehensive diet and lifestyle plan to follow, which is designed specifically for them. In the interest of time, I’ll review the three major body types in Ayurveda, and some dietary guidelines.

1. If you have more of an ectomorphic body frame (long, lean and have a hard time gaining weight) eat every 3 hours, or up to 5 meals per day. Start small, have your biggest meal at lunch, and end small. Take advantage of your digestion when your digestion is functioning most optimally. Eat foods high in protein and get your carbohydrates more from whole wheat pastas, fruits and well cooked beans. By the way, this body type in Ayurveda is called Vata.


2. If you have more of a mesomorphic frame or Pitta in Ayurveda (medium height, good musculature and intolerant to heat), eat every 3-4 hours or up to 4 meals per day. Much like the Vata body type, start small, have your largest meal at lunch, and try to have a moderate to small dinner in the evening, or about 3 hours before you go to bed. Favor foods which are equally high in carbs and protein, such as well cooked beans, fruit and pastas, but make sure you eat enough. Generally people with this body type have a very strong metabolism, and if aren’t fed properly, can wind up ‘hangry’ (angry because you’re hungry).


3. If you have more of an endomorphic frame, or Kapha in Ayurveda (solid, perhaps stocky build, strong stamina and well developed muscle), eat every 4-5 hours or up to 3 times per day, again favoring your biggest meal at lunch. Since the Kapha body type tends to have more adipose than Vata and Pitta, it’s ideal to eat more light proteins, such as fish or plant-based protein than heavy meat protein, and to limit your carbohydrate intake, unless you are training for a serious triathlon!

You can learn more about Vata, Pitta and Kapha at www.dailyveda.com

Deacon founded Daily Veda after working in Global Advertising for 16 yrs. He practices yoga, runs and promotes healthy living through natural eating and Ayurvedic medicine. His Veda Bars are AMAZING. Best tasting bar ever and you can pronounce all the ingredients! He’s a wealth of knowledge and fun.

Cait's Plate: Protein Packed Salads

Every other week, Caitlin Grams of  Caitlin Lives Well, is bringing us delicious recipes inspired from her New Year's Resolution "to make one new recipe a week".  This week she inspires us to make our favorite restaurant dish in our kitchen. Enjoy!

Wheatberry Salad

There are few things in life that make me happier than the Whole Foods salad bar. Tons of different fresh, healthy dishes chock full of veggies - it's heaven. One of my favorite salads that I get every time I treat myself to the Whole Foods salad bar is what they call the Berkley Wheatberry Salad, and last time I was there I realized how simple it must be to make with such few ingredients - I knew I needed to recreate it.

Wheatberries are a whole grain and are packed with fiber, protein and iron. It was my first time preparing them and they are as easy to prepare as rice. They have a chewy, nutty texture, and are great in salads, as a side dish or as a base for breakfast in place of oats.

Wheatberry Salad Recipe:
Ingredients:
2 cups cooked wheatberries
1 red pepper
3 stalks of celery
1 apple
3 scallions
1/4 cup dried cranberries
1/3 cup chopped pecans
 

Dressing:
1/3 cup olive oil
2 tablespoons honey
1/3 cup apple cider vinegar
1 teaspoon cinnamon
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste

Directions: Cook 1 cup of dry wheatberries according to package instructions. They take about an hour. While they are cooking, chop the pepper, apple, scallions and celery. Combine ingredients for dressing and set aside. Drain and rinse the wheatberries. Once they have cooled, add chopped vegetables and fruit, dried cranberries and pecans. Toss salad in dressing and enjoy!

Wellness Wednesday: Pre-Run Fuel

Our favorite Ayurvedic practitioner, Deacon Carpenter, is taking your nutrition questions and answering them every Wednesday. We are drawn to Ayurveda because it takes the whole person into account and provides guidelines based on you and your body; not arbitrary guidelines based around calories, proteins or carbs. If you have questions, send them to us at hotbirdrunning@gmail.com and we'll get them to Deacon. He is answering your questions every Wednesday. Here are his suggestions for pre-run fuel.

"How do I fuel my run with out feeling too heavy or running out of gas?”

Many of my clients are athletes, and this question comes up quite often. One of my clients was so overwhelmed with his research that he felt eating ½ box of pop tarts before one of his 10-mile runs would be ideal. Suffice to say that he crashed and burned at mile 5, and didn’t feel so hot shortly after.

As a runner, I know that eating appropriate foods before a run can take a little planning, but the better the fuel we put in, the better performance we put out. Therefore, I tell my clients who are runners that there are four golden rules to pre-run fueling from an Ayurvedic perspective. They are:

1. Eat foods which are easily digested. Oatmeal with a little ghee (clarified butter) and maple syrup, brown sugar or sucanut is ideal. Would also add some raisins or dates to the mix as it’s cooking. It’s a great blend of carbs, quick-burning and slow burning sugars. You can also spices like cinnamon or a little cayenne pepper. You can switch out oats with white basmati rice. If you simply can’t bring yourself to cook that much in the morning, choose a simple cereal and add hot milk.

2. Cook your food! Eating cooked grains actually allows our bodies to digest food faster versus eating a bowl of cold cereal or an energy bar. Cooking food is a form of pre-digestion, so when it hits the stomach, there has been some breakdown already, so your body turns food into fuel faster. Although cooked food is pre-digested.

3. Give it 30 minutes. Ideally, you should wait up to an hour after eating to run, but since many of us want to get up and go. Running 30 minutes after eating will give the body enough time to get the digestive process started, and give you enough fuel to get moving. It will also prevent you from getting a cramp or feeling too weighed down.

4. Eat until you are 2/3 full. It’s an odd fraction, but you want to not completely fill up on breakfast, otherwise, you’re risking a food coma. You want to eat until you are satisfied, not full. If this happens, I recommend waiting an hour before running.

Remember, a cup of coffee and an energy shot is NOT fuel for your run. Your body needs the fuel, so eat, otherwise, you may risk passing out!

For more information on Ayurveda or to understand what foods are best for your body type, visit Daily Veda and email Deacon.

Deacon founded Daily Veda after working in Global Advertising for 16 yrs. He practices yoga, runs and promotes healthy living through natural eating and Ayurvedic medicine. His Veda Bars are AMAZING. Best tasting bar ever and you can pronounce all the ingredients! He’s a wealth of knowledge and fun.

Tasty Treats For Your Runs - Honey Stingers

Curious what type of "food" is good to eat during your long runs or high intensity workouts? Over the next few months, we are experimenting with different energy gels, blocks, gu, etc. during our runs.  This week we tried Honey Stingers.

We've heard a lot of great feedback about this company and their products. We ate their Promegranate Organic Energy Chews yesterday morning before the first track workout of our Eugene Marathon training AND they are delicious and effective.  We highly recommend!

What we like about them:
-95% organic
-taste great
-easy to digest (i.e., no stomach issues while running).

What we don't like about them:
-honestly, nothing

Our workout: 1.5 mile warm up, 4x800s with 400 recovery in between and 1 mile cool down. It was a cold day (a sheet of ice covering the track forced us to relocate to the sidewalk) and a little hard to get our legs to turn over and keep our muscles warm during the recovery laps.  We were happy we ate some "food" before our workout.

Planning to mix in these yummy energy treats on more runs. Go out and try them![gallery link="file" order="DESC" columns="2"]

Cait's Plate: Tacos with a Twist

Every other week, Caitlin Grams of  Caitlin Lives Well, is bringing us delicious recipes inspired from her New Year's Resolution "to make one new recipe a week".  Our mouth is watering just reading this week's recipe. Enjoy!

  

Fish Tacos

A 60 degree day in the middle of winter calls for a lighter meal, especially after a tough workout. Often when I'm in training I'm looking for dinners that are going to provide as much nutritional value as possible while still being quick,easy and having few ingredients.  Tilapia is a good choice because it is a great source of protein but low in calories and fat (not to mention it has low levels of mercury). This meal comes together super fast and the flavor is awesome.

Fish Tacos (serves 2)

Main Ingredients:
3 filets of tilapia
1 tablespoon olive oil

6 corn tortillas

1 package coleslaw mix or shredded cabbage

For the Marinade:

2 limes, juiced

2 teaspoons cumin

1 teaspoon cayenne

1 teaspoon paprika

1 teaspoon Chipotle Tabasco 

3 cloves garlic, pressed

1 tablespoon honey

salt and pepper to taste

Lime Sour Cream:

1/2 cup sour cream (I use light sour cream)

1 lime, juiced plus zest

Optional toppings:

Salsa verde

Pepperjack cheese, shredded

Combine the ingredients for the marinade and marinate the tilapia for at least 30 minutes. Heat olive oil in pan over medium high heat and add tilapia with marinade. Cook covered for 5-10 minutes, removing the lid for the last few minutes to reduce the sauce until the fish is firm and flaky - no need to flip. Mix ingredients for lime sour cream. Warm corn tortillas in pan for 1 minute on each side. Add half a filet to each tortilla and cover with a handful of cabbage. Add toppings of your choice and enjoy!

What's in Your Stomach?

What's your favorite food to eat before or after a run?  Here's what we're snacking on over at Hot Bird Running:

1. Banana with Almond Butter or Peanut Butter
A carb-packed energy-booster before or after a run. Bananas are carbs and contain potassium and vitamin B6. Add almond butter or peanut butter for more protein.  For people on the go, check out these awesome little almond and peanut butter packets: Justin's Nut Butter Packs
When they’re good: Before or after a run. They’re also great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for a delicious recovery shake.

2. Yogurt
A great source of calcium, protein and potassium – and it’s low in fat and fairly high in carbohydrates. The live and active cultures added to certain types of yogurt (often called ‘bio’) will also boost your immune system.  Meghan prefers Greek yogurt because it doesn't contain as much liquid whey and lactose. Greek yogurt also has a bit of an edge over regular yogurt because it has double the protein and half the sugar.  Some of us are not too keen on Greek yogurt, like Jessica, who sticks with Activia either alone right after a run or with some granola or kashi cereal for a solid breakfast or Chobani's Greek Yogurt.
When it’s good: Any time. We like it for breakfast if we're not running right away or right after a run

3. Berry & Banana smoothie
Berries contain vitamin C and potassium. We combine frozen berries and a banana with a bit of yogurt (or skim milk) and protein powder, it's an easy recovery drink full of calcium, potassium and vitamins C and A.
When it's good: post run

4. Hummus with Carrots or Pretzels
Protein and veggies. Pretzels are good if you need a carb.
When they're good: Post run snack or a mid-afternoon snack if you plan on running later in the day.

5. Almonds and Dried Cranberries (our version of GORP)
Almonds are a great source of Vitamin E. Add dried cranberries (and chocolate chips!) for a bit of sweetness.  Jessica likes to satisfy her sweet tooth cravings by adding yogurt- and chocolate-covered raisins into the mix.  If you live in Brooklyn, check out Sahadi’s where you can make your own mix!
When they're good: post run or mid-day snack

6.  English Muffin with Almond or Peanut Butter
Whole grain english muffins provide just the right amount of carbohydrates we need to fuel our runs.  Spread a tablespoon or two of either peanut or almond butter on for the necessary protein you need before a longer run, and you're good to go.  Jessica's favorite english muffins are Thomas 100% Whole Wheat English Muffins
When they're good:  Pre-run

Tasty Treats for Long Runs

Figuring out what to eat and when is a vital part of running and racing well. Over the next few weeks, we will write about what we like to eat before, during and after long runs and high intensity workouts.

On our group run with lululemon athletica SoHo last night, several of the runners (who are all training for their first half marathon) asked us for advice on when and what to eat during their long runs.

Both of us agree that our favorite "food" for long runs is Clif Shot Bloks. They are energy chews, kind of like gummy bears, that are easy-to-chew sources of carbohydrates and electrolytes. Carbs are you body's fuel which you need to replenish about every hour during long runs.

While each person needs to experiment and figure out what works for them, our rule of thumb is: eat 100 calories every 45-60 minutes. If you like Shot Bloks, that means 3 bloks every 5 miles. Shot bloks come in a long packet with 2 servings  a packet. Our favorite is the Cran-Razz. Try 'em out and let us know what you think!  Or, what’s your favorite way to refuel on a long run?

Cait's Plate: Mexican Quinoa Salad

While discussing running goals for 2012 with a friend and fellow runner, Caitlin Grams, Caitlin shared a wonderful 2012 resolution of her own, "To make one new recipe a week."   We loved this resolution so much that we asked if she was interested in choosing a recipe related to running & fitness every other week and share her experiences with us.   Fortunately for all of us, Caitlin loved the idea too and "Cait's Plate" was born.  Please enjoy the first story from Caitlin's cooking adventures this year and if you want to find out more about our dear, miss Caitlin (we highly recommend you do!), check out more of her stories at Caitlin Lives Well

Cait's Plate: Mexican Quinoa Salad

By Caitlin Grams 

Cooking is something that doesn't come naturally to me. When I'm following a recipe it generally goes pretty well, but when I'm trying to come up with something on my own I'm completely out of my comfort zone. This year I'm challenging myself to stretch my cooking muscles. I decided to set a goal of making one meal a week that is new to me - salads, veggie burgers and cereal for dinner don't count! Yikes.

As a runner and mostly vegetarian, I'm always looking for meals that are nutritious and have a good mix of non-animal protein and whole grains to get in some quality carbs. Quinoa is my go-to grain - it is not only high in protein, but is a complete protein, meaning that it has all 9 essential amino acids, including lysine (essential for tissue growth and repair) and riboflavin (necessary for energy production) - aka an athlete's best friend.  Black beans are a great source of protein and fiber, and the olive oil and avocado in this dish add healthy fats. I have almost zero patience, especially in the kitchen, so while I'm still learning I wanted to start with something simple and this salad could not be easier.

Mexican Quinoa Salad

Ingredients:

1 cup quinoa, rinsed and prepared according to package directions

1 can black beans, rinsed

1 can corn

1 red pepper, chopped

1 shallot, chopped

2-3 tablespoons fresh cilantro, chopped

1 avocado, chopped

Dressing:

1 lemon, juiced

1 tbsp olive oil

1 tbsp apple cider vinegar

1 tsp sriracha or hot sauce of your choice

salt and pepper to taste

Directions:  Cook quinoa according to package directions - I always toast it first for a few minutes until it starts turning brown. This gives it a nuttier flavor. After cooking the quinoa, let cool for a few minutes. Add black beans, corn, red pepper, shallot and cilantro. Mix ingredients together for the dressing and add to quinoa. That's it!

I made a huge batch of this and then had it for meals all week - it keeps really well. Plus you can mix it up, add in more peppers, serve it over greens as a salad, wrap it in a whole wheat tortilla as a burrito - go crazy!

Caitlin is a runner, yogi and SoulCycle addict from Seattle who, thanks to Hot Bird, has come to love crushing Harlem Hill repeats. She is an educator at lululemon Soho, a nutrition student, and blogs at Caitlin Lives Well.

Deacon founded Daily Veda after working in Global Advertising for 16 yrs. He practices yoga, runs and promotes healthy living through natural eating and Ayurvedic medicine. His Veda Bars are AMAZING. Best tasting bar ever and you can pronounce all the ingredients! He’s a wealth of knowledge and fun.