Healthy Recipe: Lora’s Simple Kale

So, the kale I made last night for dinner was a big hit – even with the kids. All but one of my four children asked for seconds of the “kelp” LOL

Here’s what I did.

I took a few pounds of kale and removed the ribs and then coarsely chopped them and sautéed them lightly in canola oil and steamed them covered in about a cup of water for a few minutes (just until they turn a bright green). I think it took about 2 or 3 minutes. Then I thinly slices about 5-6 peeled cloves of fresh garlic and added a dash of salt and pepper. I continued to steam them covered over low heat for 13 or so minutes and added a splash of red wine vinegar just before I served them. The only trouble is I should have made twice as much. My kids LOVED it – and the best part is – it’s healthy!

Keep Cookin’ Healthy,

Coach Lora Erickson

aka “Mom”

Health Benefits of Kale

Kale is knows as one of the superfoods because of its great antioxidant and anti-inflammatory properties as well as its cholesterol-lowering benefits. Kale is considered a cruciferous vegetable (as is cabbage and broccoli) and should be part of your weekly diet. Most people steam it which enhances its cholesterol-lowering ability. Kale is packed with vitamin K, vitamin A and vitamin C along with many other nutrients such as manganese, calcium, and potassium. It is also a really good source of many B vitamins along with providing natural fiber. Kale is also well known for its anti-cancer nutrients in the form of glucosinolates. Be sure and include it in your diet weekly.

Water with Lemon

When I go to a restaurant with my family, I usually order water with lemon. There are several reasons why I do this. The #1 reason I order water is because it’s the healthiest choice. The lemon gives me a little ascorbic acid (Vitamin C) which is a great antioxidant (needed even more for runners). The best fluid to drink to rehydrate your body is water (sometimes I add some drops of pure elete electrolytes- no sugar – www.eletewater.com). On occasion I may order a milk or strawberry lemonade, but for the most part I don’t like to drink my calories and most drinks are empty calories with little nutritional value. Sure you can get 100% juices, and milk provides good nutrients but it’s still a lot of calories and not worth the money to me. It seems crazy to me to pay $1-4 for a drink I could buy at the store for less and get more. (Don’t we all work hard enough for our cash?) And even if they offer free refills (like most restaurants do with soda pop ‘cause it’s cheap) this would just cause me to drink more empty calories than I really need anyway because it tastes good. Working in the weight-loss field for so long I have noticed huge health gains and weight loss for those people that are willing to cut out all soda pop and excessive empty-calorie liquid consumption. It’s sad to see small children that consume excessive amounts of soda pop and caffeinated beverages. We as parents need to be better health advocates for ourselves and our children. So the next time you go out to eat, choose a healthy low-calorie meal and order water with lemon.

Live Well & Stay Healthy,

Coach Lora

“Blonde Runner”

www.BlondeRunner.com

Coach Lora Erickson is a competitive runner and nationally ranked triathlete with over 26 years of athletic experience. As one of Colorado’s top distance runners, she was recruited to Utah State University where she ran on scholarship and was honored as an all-conference runner graduating with a degree in Health Education with dual minors in Nutrition & Chemistry. She is the owner of Blonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children. Lora has a true passion for health promotion, her enthusiasm is contagious. Coach Lora works with individuals as well as offering group/team training programs and various community classes. To learn more visit www.BlondeRunner.com or contact her directly at lora@blondedrunner.com.

Emergen-C – great product!

I use this stuff regularly and find it is helpful for recovery especially before and after hard workouts and races. Endurance athletes simply need more antioxidants like Vitamin C. The flavors are yummy and the B vitamins are a bonus. Some of my favorite flavors are Super Orange, Raspberry, Cranberry Pomegranate, Tangerine, Blue Berry and they also have a great one Vitamin D & Calcium – Mixed Berry that is “nummy.”  They also have a lot of specialty stuff like Immune Plus System Boost, Joint Health, Bone Health, Heart Health and more – all good stuff!  Thank you Emergen-C for supporting me in my own personal athletic endeavors, as well as supporting the races I put on (Race for Infant & Pregnancy Loss & Save Your Skin 10k) and your support of my clubs and Team Blonde Runner (TBR)!  Great product!
Thank You!
Coach Lora Erickson

“Blonde Runner”

www.BlondeRunner.com

Blonde Runner Recipe: Onion-Mustard Seed Sauce

Blonde Runner Onion- Mustard Seed Sauce

Last night I made a pretty yummy sauce that I wanted to share with you. I thought I better get it recorded before I forget how I made it. I am an experimental home chef so I like to make up stuff as I go and it turns out that sometimes it turns out pretty “nummy.” I have to apologize – I don’t really measure things when I cook so everything is to-taste but here are the basics of what I did to create this yummy sauce.

Heat up a little canola oil in a medium-sized sauté pan. Then add 2-3 medium sized yellow or white thinly sliced onions (I used a mandoline for this). Add a little dark brown sugar, and 4 or 5 minced cloves of garlic and sauté down the onions until they are clear. Then I added whole dry mustard seeds (I’d guess about 2-3 table spoons), a squeeze of fresh lemon juice (throwing in a little zest too if you’d like), prepared horseradish mustard (probably a quarter cup or so), a touch of butter for flavor, and then add about ½ to ¾ cup of milk and stir it well (you could use cream here but I like to make my sauces a little lighter). Then I seasoned the mixture with dry parsley, a bay leaf, and salt & pepper to taste. After tasting it I felt like it needed a little acidity so I gave it a splash on distilled white vinegar (a huge staple in the Erickson household – my kids could drink the stuff straight – they love it. It’s crazy. LOL). Then I added a little flour to thicken it up and make it the consistency I wanted. I served the sauce over meat but it could easily be spooned over whole grain pasta and be pretty tasty. The seeds give it a little crunch. It’s so yummy. You will need to double the recipe if you wanted to use it for a pasta sauce. Enjoy.

Stay Healthy and Keep Cookin’,

Coach Lora Erickson

“Blonde Runner”

www.BlondeRunner.com

Note: As you let the sauce simmer (30-45 minutes) on low heat the flavors get better and better. If I were making this sauce just for me I might have added in some fresh ground horseradish since I like my food spicy, but I didn’t since it was a family meal. (My husband tells me I have an “iron gut.” LOL).

Book Review: The Feed Zone (cookbook for athletes) by Biju Thomas & Allen Lim

Book Review: The Feed Zone (cookbook for athletes) by Biju Thomas & Allen Lim

(please note this is not a diet book – it for athletes training at high levels and some of the recipes are high calorie to refuel the athlete)

I have always been a believer that fresh and simple is better when it comes to cooking. This book really brings this concept to life. The Feed Zone lives up to its claim as a cookbook with “fast and flavorful food for athletes.” The recipes envelop the use of fresh whole foods and locally grown produce. As with most of my favorite cookbooks, it includes a lot of colorful mouth-watering pictures. I love pictures for garnishing ideas!

As an athlete I have discovered that nutrition is very individual and what works for one may not work for another. The authors recognize this and encourage athletes to “become keen observers of their own bodies” and put the science of nutrition into practice embracing individual variability. There is a certain amount of common sense that goes into eating as well. I especially loved the part stating “if something you eat makes you feel like crap, then, all things being equal, stop eating it.” (My 12-year-old son really got a kick out of this line). If only eating were that simple. But I feel like understanding the “why” and “how” is certainly helpful and makes eating better a little easier.

What I especially love about this book is the explanation at the beginning, “Feed Zone Lab” & “Feed Zone Kitchen” sections. They cover the ‘why’ and ‘how’ we should eat. The authors explore pre-workout, workout and post-workout foods as well as how to use macronutrients and cooking basics to help those that may feel help-less in the kitchen. This book can inspire even the most poorly nourished athlete to learn how to cook with healthy and simple ingredients. I also especially love the portables & après sessions for those of us always on the go or trying to optimize our recovery nutrition. There are some really great and yummy ideas. I love it!

As I thumbed through the recipes marking all the tempting ones, I have discovered that I have marked the majority of the book. I can’t wait to dive into these recipes and give them all a try! These recipes really seem simple and very doable even with limited time.

If you are looking for some great motivation to start eating better and fuel your body I highly recommend this book. You might even find your mouth watering as you read and view the colorful recipes and pictures. This book is hot off the press. Click here to purchase your own copy.  This is a must-have for any athletes kitchen library!

Velo Press puts out a lot of other great books for athletes.  Click here to take a look.

Science of Endurance Nutrition Class

SCIENCE OF ENDURANCE NUTRITION CLASS

with “Blonde Runner”

Thursday March 29, 2012

6:30 – 8 p.m.

Location: Davis County, Utah

Class fee: $25

Proper nutrition is a huge performance enhancer. If you want to do well in endurance sports you need to know how to fuel your body properly before, during and after your event. Learn how to eat to lean your body, avoid “bonking,” and review the best foods and supplements that can help you achieve your fitness goals and maximize endurance performance. Outlast your competition and perform better and stronger. Sports nutrition specific to long distance running events (5K, 10K, half marathon, marathons) and triathlon (sprint, Olympic, half Ironman & Ironman) distances will be covered extensively. This lecture style one-time 90 minute class will be held on Tuesday March 29, 2012 from 6:30 – 8 p.m. in the Davis County area.

HOW TO REGISTER:

To get registered for the class message Lora “Blonde Runner” and lora@blonderunner.com indicating you are interested in reserving a spot for the Science of Endurance Nutrition Class to be held on March 29 and provide your contact information (include your phone number). You will be contacted with details. Pre-payment is required to reserve a spot, class numbers are limited. The class fee is $25 per person. Pre-registration is required, spots are limited.

Nutrition tips: bag your tomotoes

Nutrition Tip: It’s important to consume fresh produce daily but store-bought tomatoes just don’t match the taste and quality of home grown produce! During the winter in Utah I miss those wonderful home grown tomatoes that I could just pluck out of the garden as needed. (Oh, so yummy and still warm from the sun – perfect to slice up for a tomato sandwich or eat as-is). I have found if I put the store-bought ones in a brown paper lunch sack and let them ripen – they are much better.

~ Coach Lora Erickson “Blonde Runner”

To get more nutrition tips take the upcoming nutrition class.  Learn more…

(two of my kids pictured by our summer garden)

Juice for “compact” nutrients

Juicing is a great way to get “compact” nutrients however it takes a zillion carrots to make this much juice so it’s much easier to just buy it. I do like to make some juice once in a while and save the “rind” to hide in meatloaf and other casseroles. Only other problem with juicing is that it removes the fiber – so be sure and eat whole fruits and veggies too.
~ Coach Lora Erickson
“Blonde Runner”
www.BlondeRunner.com

Upcoming Nutrition Class: http://blonderunner.com/2011/12/running-tips-from-blonde-runner/

ChooseMyPlate dot Gov

The USDA has introduced a New Food Icon: “My Plate.” It illustrates a simple way to visualize what American families need to be eating to stay healthy. Visit www.ChooseMyPlate.gov to learn more about how to incorporate vegetables, fruits, protein, grain and dairy. Check it out. http://youtu.be/SEFmSk08LIE

Fuel Your Workout Nutrition Class

FUEL YOUR WORKOUT

NUTRITION CLASS

Tues. November 1, 2011

6:30 – 8 p.m.

Location: Davis County, Utah

Class fee: $25

Do you want to learn how to fuel your workouts without overeating? Or curb hunger and manage your weight while maintaining a regular exercise routine? Proper nutrition plays an important role in your athletic goals as well as your long-term weight loss success. In this class, you will learn how to fuel your body properly before, during and after exercise and how to cope with issues like emotional eating that can derail your best efforts. We will review the best foods and supplements for your fitness goals and maximum performance. Sports nutrition specific to endurance events will also be covered. Have more energy and perform better and stronger. This lecture style, one-time 90 minute class will be Tuesday, November 1, 2011 from 6:30-8:00 p.m. in the Davis County area.

HOW TO REGISTER:

To register for the class message Lora “Blonde Runner” and lora@blonderunner.com indicating you are interested in reserving a spot for the Fuel Your Workout Nutrition Class to be held on November 1st and provide your contact information (include your phone number). Pre-payment is required to reserve your spot. The class fee is $25 per person. Pre-registration is required, spots are limited.

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