A Runner's Guide to Eating Clean

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Information about A Runner's Guide to Eating Clean
Health & Medicine

Published on March 11, 2014

Author: FlowExp

Source: slideshare.net


In a Runner's Guide to Eating Clean, professional distance runner Chelsea Reilly lists seven of her tastiest recipes that'll have you eating healthier and running faster.


The weekend is my favorite time to get in a great long run and enjoy a post workout brunch. After a hard Saturday or Sunday session, I crave nothing more than relaxing over some pancakes with my family. I love pancakes! Unfortunately, pancakes are often an unhealthy mass of mysterious processed and refined flours and sugars. Sorry to break cold truth, but fear no more! I have discovered the ultimate pancake recipe: the chickpea pancake. I was originally inspired to try out chickpea (garbanzo bean) flour after I saw the recipe for the Jumbo Chickpea Pancake on Angela Liddon’s vegan blog, Oh She Glows. I’ve made a couple of modifications to Angela’s original recipe, making this pancake a prime performance food. The chia seeds are rich in Omega-3’s and the hempseed’s amino acid profile is very close to a complete! In fact, hemp protein contains all 21 amino acids. Can you say SUPERFOOD? THE CHICKPEA PANCAKE DIRECTIONS 1. In a bowl, combine all of the dry ingredients. 2. Add in the egg white and water. 3. Wisk all ingredients until the batter is smooth. You may need to add a little more water if the consistency seems to thick. Aim for the texture of any pancake batter that you usually use. 4. Heat up the coconut oil in the skillet and then add all of the batter 5. Cook on each side for 5 minutes. Ensure that the inside is thoroughly cooked because there is egg in the batter. INGREDIENTS 1/4 c chickpea flour 1 t chia seeds 1 t hempseeds 1t sesame seeds 1t flax meal 1/4 t sea salt 1 egg white 1t coconut oil (for frying) * makes one (1) pancake 1 t psyllium husks (optional) 1/4 c + 2 tablespoons water WWW.CHELSEAREILLYRUNS.COM

DIRECTIONS 1. Preheat oven to 500. 2. Slice squash in half and remove seeds. Chop squash in 1 inch cubes. Place in a Pyrex and add 1 inch of water. Cover in foil. Let steam in oven for 20 minutes or until tender.  Remove foil and pour out water. Roast the squash for another 5-10 minutes. Remove from oven and let cool. 3. While the squash is cooking, thoroughly wash kale. Chop the kale in small, bite-sized ribbons. Place the kale into a salad bowl and squeeze the lemon over the leaves. Add 2 Tbs of sesame seeds and a generous pinch of sea salt 4. Slice avocado and massage into the kale. Set kale mixture aside. 5. Grate carrots and dice cabbage. Add to kale and mix thoroughly. 6. Add the squash to the salad mixture and combine. 7. Top salad with sliced tomato, sprouts, sunflower seeds, and black sesame. I first discovered kabocha squash on my trip to Japan in November of 2012 for the Chiba, Ekiden. Steamed squash was served at the dining hall every night, and I fell in LOVE. Kabocha is especially starchy and super filling – it tastes like a flavorful potato, but is much prettier (in my opinion).  And you can EAT THE SKIN! This salad is a great way to get in your greens, while also incorporating seasonal vegetables. I’m all about creating huge, loaded salads and I like to incorporate lots of macro and micronutrients. Kale adds a ton of nutritional value, but can also be quite harsh when eaten raw. In this recipe, the lemon juice breaks down the raw kale, making the cruciferous much easier to digest. Make sure you wash your hands really well before massaging the avocado into the kale. Things will get messy! This kale salad pops with flavor, so I didn’t feel the need to add any extra dressing. KALE & KABOCHA SQUASH SALAD INGREDIENTS 1 small kabocha squash (2-4 lbs) 1 small bunch of dino (lacinato) kale 1/2 lemon 1 avocado 2 tbs sesame seeds sea salt 2 large carrots, grated 1/2 small head of red cabbage, finely diced WWW.CHELSEAREILLYRUNS.COM

My dear friend Alice Baker coined the term “Rungry” (to the extent of my knowledge). She runs at the University of San Francisco. Watch out for this girl – she’s going to pop an awesome time on the track this spring! Alice and I have kept each other company during a number of great long runs. Somehow we got on the subject of the hunger pangs — the crazy cravings that only long distance runners understand. Alice calls this particular feeling RUNGRY! Runner-Hungry. Get it? Love it! When I’m in training (most of the year) I’m constantly hungry. And if I get too hungry, I start to get crabby. Fact: hungry, crabby runners are the WORST. Just ask my boyfriend. Anyway, keep snacks on hand at all times to avoid getting too deep into the “rungry” hole. You want to have nutritious calories with you that will maintain your energy levels throughout the day. Don’t let your glycogen stores or your blood sugar get too low. While I usually eat a fairly large breakfast, lunch & dinner, these small 200-400 calorie meals get me from one meal to the next. RUNGRY? SNACKS FOR THE HUNGRY RUNNER RUNGRY SNACK IDEAS 1. Almond butter and jam on 2 brown rice cakes 2. Cottage cheese, tahini and avocado on 2 brown rice cakes 3. Carrots, celery, and peppers with hummus 4. Apple with 2Tbs peanut butter 5. Banana with 2Tbs cashew butter 6. Yogurt with berries, nuts, flaxseed 7. Hardboiled eggs (2) & avocado (½) on your favorite toasted bread (I like fresh sourdough) 8.  Small bowl of oatmeal: (1/2c whole oats before cooked), 1T almond butter, ½c almond milk ½ banana, flax seeds Nut butters are a big one for me. Nuts are packed with quality fat and protein: filling, calorie dense goodness! These “mini meals” have all got some good carbohydrates and protein to keep you going in between the main meals of the day. I also keep GU Energy products in my bag. I always have GU Chomps or GU Energy Gel in case I need a little extra last-minute fuel before a run. WWW.CHELSEAREILLYRUNS.COM

Crime: buying hummus. Pre-made hummus at the store is expensive and usually has a lot of oil and other added preservatives.  Making your own hummus is SUPER easy, and you get way more bang for your buck. Essentially, you just chuck a few things into a blender and let ‘er rip. Easy as pie! Most importantly, YOU control what you put in. I decided to spice up my typical hummus recipe and added some curry powder, orange juice, and carrot. This Carrot Curry Hummus has lots of flavor and sneaks in some great nutrients. This recipe makes 4-6 large servings of hummus, or enough for a week’s worth of snacks! Keeps well in the refrigerator for 5-7 days. I actually think it tastes better after day two – the flavors pop! CARROT CURRY HUMMUS DIRECTIONS 1. Add garbanzo beans, garlic, tahini, and orange juice to blender or food processor. 2. Blend until smooth, gradually adding water as needed. 3. Add carrots and blend until thoroughly combined. 4. Add in curry powder, salt and pepper to taste. 5. At the very end, add kale and pulse a couple of times to thoroughly mix. INGREDIENTS 1 can garbanzo beans, drained and rinsed 1 clove garlic, finely minced 1 tbs of tahini juice of half orange 1 large carrot, grated 1-2 tsps curry powder 1 kale leaf, VERY finely chopped 1/2 - 1 c water, as needed salt and pepper to taste HOW TO EAT On top of your favorite salad, on sprouted rye bread with avocado, or with sliced veggies WWW.CHELSEAREILLYRUNS.COM

DIRECTIONS 1. Thoroughly rinse sprouts. 2. In a medium sized bowl, combine sprouts, chickpeas, carrot, kale, and garlic. 3. In a small bowl, combine Dijon, balsamic vinegar, nutritional yeast and capers. Mix thoroughly. 4. Add dressing to salad and toss until the salad is coated. 5. Top salad with sesame seeds and fresh ground pepper to taste. 6. Spread the avocado on your favorite toasted bread or chickpea pancake. Put the Garlicky Chickpea Salad on top. This recipe came to me spur-of-the moment. After a gym session, I was getting settled in front of the computer. And then the hunger pangs set in. I was just starting to get in the writing groove and didn’t feel like grocery shopping. We’ve been traveling a lot the past week for Thanksgiving festivities, and I have failed to restock the fridge. Thus, today’s mission was born: create a super nutritious post-workout meal without going to the store. We had a couple of cans of organic chickpeas, some sprouts, a carrot, and a little kale. I always have seeds, nuts, and various types of flour in the pantry. Challenge accepted! The Garlicky Chickpea Salad is packed with protein (chickpeas and nutritional yeast), Calcium (sesame seeds and kale), beta-carotenes and vitamin A (carrot), and good fat (avocado, capers/ olives). Enjoy! GARLICKY CHICKPEA SALAD INGREDIENTS 2 c sprouts (I used micro greens) 1/2 c canned chickpeas, drained and rinsed 1 large carrot, grated 1 lacinato kale leaf, finely diced 1 garlic clove, finely diced 1 t sesame seeds 1/2 avocado fresh ground pepper DRESSING 1 t dijon mustard 2 t high quality balsamic vinegar 1 t nutritional yeast 1 t capers or chopped olives (optional) WWW.CHELSEAREILLYRUNS.COM

I know what you’re thinking: “lentil soup, seriously?” But let me tell you, curry lentil soup is AWESOME! As we face the chilly winter months, it’s always good to have a healthy comfort food recipe in your back pocket. During my first training stint in Flagstaff last winter, Coach Magda made lentil soup to warm us up after a run in the snow.  This hearty stew fills me up after tough training runs and gives me great energy to get after my next session. As a mostly plant-based athlete, lentils are a vey important part of my diet. I’m always seeking out good sources of protein, and lentils fit the bill. Did you know that lentils provide 16.4g of protein in a   cooked, 1 cup serving? Superfood! In this recipe, I also add, quinoa and seasonal root vegetables to incorporate some great carbohydrates. Enjoy! CURRY LENTIL SOUP DIRECTIONS 1. Melt coconut oil in a large saucepan. Add garlic and sauté until lightly toasted 2. Add the curry powder and onion. Let cook until onion is translucent. 3. Add carrots, sweet potato, squash, and quinoa. Add 2 c of water and bring to boil. Once boiling, reduce the head and let simmer. 4. Add lentils and 2c of water. Let simmer for thirty minutes. Stir and check periodically. Gradually add 1-2c water as needed for desired consistency. 5. Add finely chopped kale 5 min before serving. INGREDIENTS 1 tbs coconut oil 2 tbs curry 1 tsp ground oregano salt and pepper to taste 1 clove of garlic, minced 1 small yellow onion, minced 2 carrots, chopped 1 sweet potato, diced in 1 in. cubes 1 small butternut squash, diced in 1 in. cubes 3 large kale leaves, chopped in fine strips 1 c red lentils 1/2 c quinoa WWW.CHELSEAREILLYRUNS.COM

In all honesty, I am not a huge dessert person. I usually satisfy my post dinner hunger pangs with leftovers, large scoops of nut butter and hunks of super dark chocolate. But I decided to come up with a special Valentine’s treat this year. What could be better than homemade chocolates from your honey? And this recipe is packed with goodies: cacao, almond butter, coconut, and dates. Healthy dessert CAN taste amazing. These truffles are SUPER dense and rich. Forget the post-sweets self-loathing. Just a note: this is a messy operation. Don’t be afraid to get your hands in there. Perhaps a fun date activity for you and your favorite person? Think about it! COCONUT ALMONT CHOCOLATE TRUFFLES DIRECTIONS 1. Mix cacao powder and coconut oil in a food processor or blender until thoroughly combined. 2. Add almond butter and dates and process until smooth. 3. Add cacao nibs and salt and pulse the processor to evenly distribute nibs. 4. Chill mixture in freezer for ten minutes. 5. Take small amounts of mixture and roll into individual, truffle-sized balls. 6. Place coconut flakes on a plate or in a shallow bowl. 7. Dip each ball in coconut flakes to completely coat. 8. Freeze truffles until you are ready to serve! INGREDIENTS 6 medjool dates 1/4 c cacao nibs pinch of sea salt 1/4 to 1/2 c unsweetened coconut flakes for garnish 1/2 c cacao powder 1/4 c coconut oil 1/2 c almond butter * makes eight (8) large truffles WWW.CHELSEAREILLYRUNS.COM

Chelsea Reilly is an American distance runner. She lives and trains in Colorado Springs and competes in track and field, cross country, and on the road. She races the 1,500m to the 10k and looks to compete in longer events in the future. Chelsea experienced success as a teenager at Davis Senior High School in Davis, Ca. She continued to pursue running at the collegiate level and competed at UC Berkeley from 2007 through 2012; though plagued with injuries throughout college, Chelsea began to taste some success in her final year and became an All-American in cross country, indoor track, and outdoor track. After she graduated, she began working with 2008 Olympian Magdalena Boulet. Under Magda's tutelage, Chelsea won two national titles (2012 Road 10k, 2013 indoor 3k), achieved the World Championships A Standard in the 5k, and has PR'd at every distance. After her first year of professional running, Chelsea is looking to make U.S. teams and run fast. She aspires to be competitive at the international level and has assembled a great team around her. When she's not training, Chelsea enjoys reading, spending time with friends and family, playing with her Boxer Tyson, and honing her culinary skills. She's an amateur home chef and loves experimenting with plant-based recipes and shopping at the Farmer's market.   Chelsea looks to inspire others in her community with her "no-quit" attitude.  She's passionate about running, fitness, and health and hopes that passion will be contagious to those around her. A Runner’s Guide to Eating Clean designed by @CheReillyRuns reillyrunner WWW.CHELSEAREILLYRUNS.COM

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