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5 MEAL-PREPPING TIPS FOR RUNNERS

This might be bold for me to say, but I consider myself a master meal prepper. I’ve been meal prepping on and off for the past seven years. I started in 2009, after finishing grad school when I realized that living on garbage for the past few years had taken a toll on my health. To fix my predicament, I started running and then I stumbled upon fellow Canadian and fitness enthusiast Tosca Reno and her Eat-Clean Diet books. The books appealed to me because they weren’t just about losing weight, but viewed the diet as part of overall fitness. Important for us, her plans emphasized the importance of meal prepping. Being the Type-A that I am, I loved the ideal of planning meals and being ready for the week. Seven years later, and here I am running far more than ever and meal prep has become essential to balancing my running goals with the demands of daily life. Over the years I’ve refined my prep, and offer these five tips to meal prepping like a champ.

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Immunity Boost Ginger Carrot Soup

So you've just completed a marathon, when suddenly you have a sore throat, or a cold. You may think that all that running makes you healthy, but did you know that your immune system is at its weakest in the two weeks following a big run or a race? According to Runners World, while 30 to 45 minutes of moderate daily exercise does stimulate the immune system, the rigors of running longer distances temporarily weakens it. Now, I don't want to jinx myself, but I have done a pretty good job at staying healthy through the past two marathon training cycles. Multi-Vitamins, immune-boosting foods, you name it, I've probably tried it. That is why I was bummed this past week when I came down with a horrible sore throat. With many people around me being sick, I guess it should come as no surprise that my weakened immune system left me susceptible to a bug.

Enter my Immune Boost Ginger Carrot Soup. I was first introduced to white miso by Shalene Flanagan and Elyse Kopecky's, Run Fast Eat Slow, cook book. Knowing that it is rich in probiotics, I decided to use that as a the base for my soup. Ginger is a known cold and flu fighter, so adding that was a no brainer.

Immunity Boost Ginger Carrot Soup (serves 1)

Place all ingredients into your blender or vitamix

  • 1.5 tsp white miso paste
  • 1/2 cup steamed carrots
  • 1/2 cup sweet potato
  • 1 table spoon raw ginger
  • 1/3 cup almond or cashew milk
  • 3 cups hot water

Blend on high for 2 minutes.

Serve with a tablespoon of nutritional yeast sprinkled on top (hello, vitamin B12!)

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How do you stay healthy while training or racing? 

Do you have your own immunity boost soup recipe? Please share!

I’d love to hear from you! Leave a comment below or find me on TwitterInstagram and Strava. Check out my running story in Canadian Running Magazine

What I eat in a day

Marathon training requires much more than just running. Powering my body with top-notch fuel is a huge component in successfully getting to race day. Here is a glimpse into what a typical weekday looks like for me.

4:45 am. Wake up. Coffee with almond milk.

5:50 am. Head out the door on my morning run. Anywhere from 10-20 km.

7:20 am. Get back from my run. Drink water, 1 table spoon of Apple Cider Vinegar and 1 tsp Sweedish bitters.

7:30 am. Feed the cat. Jump in shower.

7:45 am. Pack lunch for the day. Make breakfast shake (meal 1).

Beet Ginger Protein Shake
  • 1/2  raw beet
  • 1 chunk raw ginger
  • 1 scoop Vega Sport Protein
  • 2 cups spinach
  • ½ banana
  • ½ cup almond milk
  • 1 cup water
  • 5-6 ice cubes
  • 1 tbs coconut milk
  • 1 tbs almond butter
  • 1 tbs turmeric
  • 1 tsp xanthum gum

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8:15 am. Get ready for work.

8:45  am. Walk to work.

9:00 am. Arrive at desk. Begin the work day.

9:15 am. Second coffee, with almond milk (normally brought from home in travel mug).

12:00 pm. Lunch (meal 2). Spinach salad with sockeye salmon burger, 50g avocado, mix of carrots, apples, beets. Dressing: 1 tbs balsamic vinegar, 1 tbs olive oil, 1 tbs nutritional yeast. 10 macadmia nuts.

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12:45 pm. 1 serving of dark chocolate (85-90%).

1:30 pm. 1 litre of water with a Nuun tablet.

3:00 pm. (Meal 3) 1 hard-boiled egg and a Chocolate Chip Lara Bar (ever since cutting the processed junk out of my diet, these have been my go-to afternoon snack).

6:30 pm.  Dinner (Meal 4). Cooked in a pan with coconut oil:

  • 2 cups kale
  • Raw beet
  • Raw ginger
  • Braggs Liquid Aminos
  • ½ Egg whites, with Italian spices

Once cooked, I add some cut up apple on top. Something about the salty/sweet combo. On the side, I steam a cup of cauliflower, with 50g avocado, nutritional yeast, Himalayan Pink salt and pepper on top.

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7:45 pm. Dessert (Meal 5).

“That is definitely not Ice Cream” Ice cream

  • ¼ cup frozen blueberries
  • 1 scoop Vega Sport Vanilla Protein
  • 1 tbs coconut milk
  • 9-10 ice cubes
  • ¼ water or almond milk
  • ½ tbs xantum gum (this is what makes it thick)
  • 1 tsp ginger powde
  • Blend in Vitamix for 4 mins.
  • Once blended, 1 tbs shredded unsweetened coconut ontop.
“That is definitely not cake” Pumpkin Cake
  • 1 tbs coconut flour
  • ¼ egg white
  • 2 tbs almond milk
  • 1 tsp baking powder
  • Microwave for 2 mins.
  • 1 tsb almond butter and 1 tsp chia seeds on top.
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9:30-10:00 pm. Sleep.

What's your favourite afternoon snack? 

I’d love to hear from you! Leave a comment below or find me on TwitterInstagram and Strava. Check out my running story in Canadian Running Magazine.

Coco-Cash-Chia-Cherry Powerbombs

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I rarely make a recipe twice. I try lots, but only on rare occasions do I find myself remaking something multiple times. These Powerbombs would be one of those times. I've been focusing on cutting the junk from my diet. That means any processed garbage (e.g., maltitol, aspartame, sucralose), including the protein bars I used to inhale are OUT. I'm pleased to report I've been making lots of progress in this area.

Additionally, I've been reading lots about the low-carb high-fat paleo approach to nutrition. Interestingly, there's a lot of information out there that suggests that this approach to fuelling can be extremely advantageous for endurance athletes. The traditional view that we need to "carb-load" seems to have a few flaws, to say the least.

Enter my Coco-Cash-Chia-Cherry Powerbombs. They are the perfect afternoon snack or pre-workout fuel, and pack a ton more nutrients in them than any processed protein bar does. I'm also pleased to note they are nearly half the carbs, and double the {GOOD} fat of some of the bars I had been eating.

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Coco-Cash-Chia-Cherry Powerbombs (makes 22 bombs)
1 cup almond meal
1/4 cup cashew butter 
1/4 cup chia seeds 
1/4 cup dried cherries 
3 tbsp cocoa nibs 
2 tbsp hemp seeds
2 tbsp real maple syrup 
1 tbsp coconut oil
Rolled in 2 tbsp shredded coconut

1 ball: 110 cal/ 8.6g of Fat / 7g of carbs / 3.3g of protein

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https://www.instagram.com/p/BCoSksgCbdw/?taken-by=thepacinglife

Directions

  1. Simply place all ingredients in your blender. Blend for 1 minute. Use a table spoon to measure one Powerbomb. Roll into balls.
  2. Once all mix is rolled into balls, take a ziplock bag with 2 table spoons of shredded unsweetened coconut in it. One by one, put a Powerbomb into the bag and shake around. Voila.

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Enjoy!

What's your favourite snack recipe?  Please share in comments below! 

I’d love to hear from you! Leave a comment below or find me on TwitterInstagram and Strava. Check out my running story in Canadian Running Magazine.