4.13
Looking for an all-star grain to add to your pantry? There is a lesser-known cousin to quinoa which has great nutritional density and is affordable and growing in availability. It's amaranth, a very tiny pseudo-grain originally from Mexico and Yucatan Peninsula.
Amaranth is not a seed or grain. It is a tiny grain-like structure from the flowers of the amaranth plant, but it functions much like a grain, and in some ways, even better. Amaranth is a protein powerhouse, and is high in manganese, iron, magnesium, calcium, phosphorus and potassium.
Compared to rice an oats, amaranth is a tremendous source of fiber. About 10 times more fiber than white rice, and 20% more than oats.That makes it a great addition to any meal or recipe.
Amaranth is great cooked like oatmeal, as a porridge, and can be seasoned and cooked like rice or quinoa for addition to a favorite spicy dish or salad. It can also be popped by tossing a tablespoon of amaranth in a dry, hot skillet. Once popped it is a great snack by itself or can be a topping on salads or soups, etc.
So give Amaranth a try as a healthy, nutrient-dense alternative to the usual starchy side dishes. You'll benefit from the great nutrient value of amaranth and will likely enjoy the nutty, slightly malty flavor.
By the Way
Bob's Red Mill packages and distributes Amaranth. If your local market carries other Bob's Red Mill products, but you don't see amaranth, be sure to ask at customer service to see if they could stock amaranth as well.
4.12
It's been a great couple of weeks! I ran the Garden Spot Village half-marathon two weekends ago, and last weekend ran our local 5 mile benefit run in Lititz (the Sauder Egg Run). These were the culmination of months of focus, great training, mindful eating and a measure of grit thrown in.
A power pantry lifestyle brings great challenges and hopefully worthwhile victories along the way. For me, I'm most grateful for the journey to these races, not necessarily the result of the days' running.
For the half-marathon, I was slower this year by about 8 minutes compared to last year. I was struck by some realizations: I'm about 12 - 15 pounds heavier this year than last. So carrying that extra baggage, even though I trained better (and felt like I ran harder) this year was slower. Also, there was a stiff breeze this year on the final open stretch. Last year it was calm (but snowy). If you run, you know every run is different and brings its own adventures.
For the 5 mile run, I PR'd with about 7 seconds/mile faster time than last year. I'm still above 45 minutes for this 5 mile run, but at this rate, I think I can get down to a 45 minute run by about the time I'm 52... we'll see.
I'm aware that I feel healthier and have more focused energy than I've had in the past, so even though my long distance run was slower, I'm okay with that. I trained well, and ran hard for the half-marathon, and met my humble goals of finishing the day with no injuries. And my recovery was excellent and totally uneventful.
How are your workouts going? Maybe it's just a couple of long walks a week, or maybe you're looking at your first Spartan Race or obstacle course race this year. Whatever physical activity you include in your power pantry lifestyle, be sure you savor the journey.
If you train outside, ditch the earbuds and listen to life as it passes you by. Watch as the seasons change. Revel in a rainy day and working up a good sweat on a 45 degree morning. You have what it takes, and you're likely capable of way more than you imagine. Go at it with abandon.
By the Way
My BMI increased by two points from last year's running season to this year. I expanded from about 21 to 23 with the addition of 15 pounds. That not any big issue, and I like to tell myself it's mostly muscle (right?) Because I believe strongly in body weigh workouts, everything goes up together. I can still crank out 10 to 12 good pull-ups and 10-15 spartan burpees without taking a break. My big challenge will be to get lean before my next race, cutting back on heavy carbs until a day or two before the big race...
4.11
I'm in end-game racing mode. I'm super excited about the half-marathon coming up in 6 days at Garden Spot Village. This is a phenomenal marathon with lots of fun, excellent recovery food (and milkshakes!) and a tremendous overall experience. It's also a Boston Marathon qualifier with lots of hills, so it's challenging.
This week I'm in race mode for my meals. I'm after simple carbs and proteins (like brown rice and beans), light on dairy and grilled meat (maybe some fish), and some whole grains which will stick to my ribs. The goal is to build glycogen reserves which are ready and waiting for race day.
Isn't it interesting that the best racing fuel is really simple and 'clean'? What our body is after is glycogen stores in our muscles, and those come from carbs consumed in the hours and days just before the exertion (race). Again, nothing with a lot of fat or fiber... what you want are carbs and easily digested proteins.
The rule of thumb is that you can do an hour of high exertion without a snack or food break (just water). But if you're running 90 minutes plus, you should be getting food-fuel mid-run to meet the demands of the effort. By that point you'll have used up what was stored from recent meals. About 30g to 60g of carbs per hour, mid-run, is appropriate.
As a guide, a large banana has about 30g of carbs, and it is low in fiber, so bananas are a great choice. Runner's World always shares excellent guidance on all-things-running. Check out these articles on how to eat for long runs.
16 Healthy and Yummy Prerun Meals and Snacks
How to Fuel for a Half Marathon
The Right Way to Carbo-load
So the next time you have a long run or extensive workout planned, think about the fuel you've provided for the demands you're putting on your body. If you carb-load and fuel mid-workout, you won't run out (and 'hit the wall') and your body and finishing time will thank you.
By the Way
You want to be sure to have fluids with any mid-run snacks. If you can't digest it easily, your body won't use it, and you may even get nauseous. I'm not a sports drink guy... but those have calories and electrolytes and work well... and plain water is obviously fine.
