4.25
Mushrooms often get a bad rap. It is said that there are two opinions on mushrooms - you either love them or hate them. What many haters don't consider is how healthful mushrooms can be as part of your pantry.
From significant antioxidants and cancer-inhibitors, to copper, calcium and selenium, mushroom varieties offer all kinds of nutrient-rich benefits. You get fiber and low carbs with mushrooms as well; great for controlling diabetes and contributing to heart health.
There are lots of edible mushroom varieties, but the most beneficial are not as commonly know. Most popular are the white button mushrooms, portabello and crimini, but these aren't the most nutritious.
Check out some of the mushroom varieties reviewed by Dr. Andrew Weil in this post:
Dr Weil on mushroom varieties
Even so, there are still distinct health benefits from mushrooms of all varieties. See this article from Dr. Josh Axe:
Dr. Axe on mushroom health benefits
Please note: it is always best to consume mushrooms which are cooked. Raw mushrooms are known to have carcinogens which are cooked off at high temperatures (like from broiling, grilling or sauteing). So be sure to cook your mushrooms before enjoying them as part of a nutrient-dense menu.
Pick up some mushrooms today and enjoy the savory, meaty flavors and textures, and enjoy the health benefits which go with them.
By the Way
Almost half (47%) of all commercial mushrooms, worldwide, are grown in a small PA community in Chester County, just west of Philadelphia. Kennett Square is the small town that has the distinction of "mushroom capital of the world"... literally. See more information here.
4.24
...in Community.
I did my 5th half marathon yesterday, and it was a really great experience. We live in Lancaster County, PA, and I'm regularly reminded of what a special place it is. This race was one of those reminders.
The run was to benefit the local fire company in Bird-in-Hand, PA, a small town east of Lancaster, and right in the middle of Amish farms and tourist attractions. It is 3,000 runners and thousands of volunteers, spectators, supporters and locals, to yield a great event.
They do a lot to make the run special:
- Parts of the course go through an operating farm
- You get to see the Amish countryside close up and personal
- Amish and Mennonite families staff the water stations and cheer the runners on
- There is a free 'community picnic' after the race - everyone is invited for chicken bbq, hot dogs and sausage sandwiches, fixins and cake and ice cream
- There is one of most unique medals (a real horseshoe) for finishers - check out this article from 2014 in Runner's World magazine about the Coolest Medals...
- If you run the Garden Spot Village Marathon (or half marathon) you qualify for the one-of-kind Road Apple Award
The theme for the Bird-in-Hand half marathon is "The Joy of Running in Community". The founders, Jim and John Smucker from the Bird-inHand Family Restaurant, are from a seriously committed running family, and they know that running, and the culture surrounding it, can build great community. It certainly worked for me and my family yesterday. I had a tremendous run and together we enjoyed all the event had to offer. Look for a wellness commitment where you can find and build community - you'll be glad you did.
By the Way
The course is set on rolling hills of the local farm land, which for me is an easier run than where I train. The result? I had my best half marathon time ever at 2:09:14. Not stellar, but great for me, as I was 10 pounds heavier and 13 minutes slower at the GSV half marathon this spring. And, yes, I qualified for and received a Road Apple Award..
4.23
One of the things I appreciate about a wellness lifestyle is that if you're serious about, it is a constant adventure. There is always something new to learn, new ways of training or performing your most common exercises, and no doubt there will always be improved ways of eating and stocking our pantries.
This spring I did a post about Racing Fuel, reviewing carb-loading and how to fuel long runs or exertion. I wanted to share this great homemade sports gel/block that I'm trying out for the Bird-In-Hand half-marathon next Saturday.
I really appreciate the wealth of information that is found on the internet. This recipe is compliments of Trail Runner Magazine. I totally avoid corn-based products, and almost all sports gels and energy drinks have some form of corn syrup, corn starch, maltodextrin or other corn-derived ingredients. That's the last thing I want to do to myself on a run.
These endurance energy blocks are fruit juice, sugar and fruit pectin - basically you're making gummy bears... I chose awesome ingredients: 100% pomegranate juice, turbinado sugar and coconut sugar, and sea salt as my basic ingredients.
Check out this awesome article and recipe here. Remember, fuel for your run should be about 30g to 60g of carbohydrates per hour, if you're running over 90 minutes. You can start popping these energy blocks after your first hour, and have a couple every couple miles. That would keep you fueled up and energized through the end of the run.
So if you're doing any sort of endurance sports where you're exerting yourself for more than 90 minutes at a stretch (think obstacle course race, half or full-marathon, triathlon, etc.) you should be figuring out a great energy booster for your training and events.
By the Way
I look forward to trying out any number of the ingredient variations suggested in the Trail Runner article: Spirulina, Mango, Coffee & Cocoa, and more.
Mushrooms often get a bad rap. It is said that there are two opinions on mushrooms - you either love them or hate them. What many haters don't consider is how healthful mushrooms can be as part of your pantry.
