Thinking of Running a Marathon?

Having trained for and completed four marathons, I must say that the experience of crossing the finish line of a marathon is well worth the grueling training and personal sacrifice involved in preparing both mind and body for this extraordinary accomplishment. Kudos to you for even having the courage to consider making this commitment!


The best place to start training for a marathon is a year away from the date of the race. Start training the body with short runs, on an almost daily basis. Six months out from race day you should be able to log in at least 25 miles of running in a week, comfortably. At this point (6 months from race day), I would highly encourage you to join a running club or a charity organization that trains its runners to complete marathons such as Team In Training, the organization that raises funds to help stop leukemia, lymphoma, Hodgkin lymphoma and myeloma. A set training program with knowledgeable leaders will help you to safely and gradually increase your endurance and give you lots of training and nutrition tips that should make your first marathon an event that you will forever cherish. Good luck and best wishes . . . and remember, the goal is to cross that finish line with a smile on your face, regardless of your finish time.

Recipe: Stir Fried Ginger Shrimp

Thanks to FT (Freehold, NJ) client Laurie Emanuel for providing us this light and healthy recipe of the week!

Food weight: 3.0


Serving suggestion: add a side of brown rice and sautéed spinach and you have a beautiful nutrition-packed dinner in minutes. 

Ingredients

-1 pound raw cleaned shrimp
-1 tablespoon chopped garlic
-1 tablespoon chopped fresh ginger
-1/4 cup of extra virgin olive oil
-1/2 tablespoon sugar
-1 tablespoon low-sodium soy sauce

Directions

-Heat oil to medium temperature
-Put in garlic and ginger
-Put in the Shrimp
-Turn your burner to high then turn it to medium later
-Stir as needed.
-Put in soy sauce and sugar when shrimp changes color.
-Stir frequently.
-It is done when the shrimp changes color.

Nutritional Information Per Serving (1/4 of recipe or 4 ounces shrimp):
Food weight: 3.0, Calories: 280, Fat: 16 g, Saturated fat: 2 g, Cholesterol: 230 mg, Sodium: 420 mg, Carbohydrate: 3 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 29 g

Eating Well In Our Fast Food Nation

Sometimes you're just really hungry and there's nothing else but fast food to eat. Persue the menu and make the healthiest choices: lowest in fat, salt and sugar. How about a grilled chicken sandwich with mustard instead of mayo? An unsweetened iced tea flavored with lemon instead of a liquid-calorie-laden soda? A baked potato instead of fries?

Recipe: Whole-Grain Pizza with Arugula, Eggplant, and Caramelized Onion

This recipe makes two 12-inch pizzas. One pound of store-bought whole-wheat pizza dough made with olive oil can be substituted for homemade dough if desired. If King Arthur flour is not available in your area, substitute with 1 cup whole-wheat flour mixed with 1 3/4 cups unbleached all-purpose flour. Food weight: 1.5

Ingredients

Dough:
2 3/4 cups King Arthur white whole wheat flour
2 tablespoons quick-rise yeast
1 teaspoon kosher salt
1 cup warm water (105° – 115°F)
1/4 cup extra-virgin olive oil
1/2 teaspoon honey

In a food processor fitted with the plastic blade blend the flour, yeast, and salt. In a 2-cup measuring cup mix the water, olive oil, and honey. With the food processor running add the water-oil mixture and blend until the flour forms a ball of dough. Process for 1 minute to knead the dough. The dough will be a bit sticky, but if too wet, add up to 1/2 cup more flour. Spray a bowl with nonstick cooking spray. Put the dough into the prepared bowl, cover with plastic wrap and let rise in a warm place until the dough is doubled in size about 1 hour.

Toppings:
1/4 cup plus 2 tablespoons extra-virgin olive oil, divided
2 large onions, thinly sliced
1 1/4 teaspoons kosher salt, divided
1/4 teaspoon freshly ground black pepper
One 8-ounce eggplant, cut into 1-inch cubes
5 ounces (about 4 cups) baby arugula
2 teaspoons cornmeal, divided
2 tablespoons olive oil for brushing the crust, divided
1/4 cup finely shredded Parmigiano-Reggiano

Directions

In a large skillet over medium heat, heat 2 tablespoons olive oil. Add the onion, salt, and pepper. Cook, stirring occasionally until golden brown, about 15 minutes. Remove to a bowl. In the same skillet, heat 1 tablespoon olive oil. Add the eggplant and salt and cook stirring for 2 minutes. Cover and cook stirring occasionally for 5 minutes to soften the eggplant. Uncover and cook for 2 to 3 more minutes to remove any excess moisture. Remove to a bowl. In the same skillet heat 1 tablespoon olive oil. Add arugula and cook, tossing the arugula until the it is wilted. Remove from the skillet and set aside.

To assemble the pizzas, preheat the oven, and a baking stone if desired, to 425°F.  Punch down the dough and divide into two pieces. Set on a lightly floured surface and cover with a towel to rest for 5 minutes. For each pizza: sprinkle a baking sheet with 1 teaspoon cornmeal. Roll one piece of dough into a 12-inch circle and place on the prepared baking sheet. Brush dough with 1 tablespoon olive oil. Distribute 1/2 cup caramelized onions, 1/2 cup cooked eggplant, and 1/4 cup arugula on the dough. Sprinkle each with 2 tablespoons shredded cheese. Repeat with other piece of dough. Bake the pizzas for about 15 minutes until the crust is lightly browned. Cut each pizza into 8 slices.

Makes 16 slices


NUTRITION IN A BOX
Per slice pizza:

Food weight: 1.5 Calories: 164 Fat: 9 g (0 g EPA, 0 g DHA, <1 g ALA) Saturated Fat: 1 g Cholesterol: 1 mg Sodium: 335 mg Carbohydrate: 18 g Dietary Fiber: 4 g Sugars: 1 g Protein: 4 g

To supplement or not . . . that is the question.

Should you take a vitamin and mineral supplement to improve your health and prevent disease? Supplements are not the magic bullet for health. The best route to staying healthy and fit is to eat a nutritious diet and exercise daily. That said, there’s nothing wrong with taking a daily multivitamin and mineral supplement as a backup, as long as it remains just that—a “supplement” to a healthy eating and exercise program.

Recipe: Oat-Apple-Flax Pancakes

Sometimes you just gotta have pancakes...why not make them from scratch with super-healthy ingredients?
Food weight: 3.0

Ingredients

Yield: 6 servings (serving size: 1/6^th of recipe, 152 grams of pancake batter)

·   1 cup Old-fashioned oats

·   ½ cup flour

·   1/3 cup ground flaxseeds

·   4 tablespoons sugar

·   1 tablespoon baking powder

·   ½ teaspoon salt

·   ¼ teaspoon cinnamon

·   ¼ teaspoon nutmeg

·   3 egg whites, stiffly beaten

·   1 ¼ cup light soy milk

·   1 tablespoon canola oil

·   1 cup shredded apple 

Directions

In a food processor, process oats into a fine flour-like consistency. In a large bowl, combine oat flour, flour, flax seed, sugar, baking powder, salt, cinnamon and nutmeg. In a separate bowl, whisk egg whites until foamy and set aside. In a small bowl, mix together soy milk and oil and add to flour mixture. In the food processor, chop the apple into small pieces and add to flour mixture. Fold in egg mixture and stir all ingredients until just combined. In a hot griddle coated with canola oil, pour in ~ 1/3 cup of batter for each pancake and cook until bubbles appear. Flip pancake and cook until just brown. Serve warm and garnish with Take Control margarine, pure maple syrup and chopped almonds if desired.

Nutritional Information per Serving (152 grams pancake batter or ~ 2/3 cup—2 pancakes):
Food weight: 3.0, Calories: 320, Fat: 10 g, Cholesterol: 0 mg, Sodium: 667 mg,
Carbohydrate: 51 g, Dietary Fiber: 6 g, Sugars: 17 g, Protein: 10 g

Fishing for a Longer Life

The science is clear: fish-eating populations have less heart disease and tend to live longer lives. Perhaps it’s because fish is leaner (lower in artery-clogging saturated fat) than other types of animal protein. Also, fatty fish contains the super-heart-healthy omega-3 fats: EPA and DHA. Aim to get in this type of fish (salmon, tuna, sardines, halibut, herring, mackerel) at least twice a week. For an extraordinarily low calorie protein source...eat the "light white" varieties often too!

Recipe: Red Snapper with Tomatoes and Capers

This is one of my favorite fish dishes because it is so easy to make and really tastes great. You can use any other type of mild, firm, white-fleshed fish (such as grouper or halibut) as a substitute for the snapper.

Food weight: 3.0

Ingredients

Yield:  4 servings (serving size: 438 grams or ¼ of the snapper plus ~ 1 cup sauce)

·         4 (6-ounce) red snapper fillets

·         1 tablespoon extra virgin olive oil

·         1 onion, cut in half and sliced

·         4 garlic cloves, sliced thinly

·         2 (14.5 ounce) cans of diced tomatoes

·         2 tablespoons drained capers

·         8 kalamata olives, pitted and sliced

·         Juice from ½ a lemon

·         1 teaspoon dried basil

·         1 teaspoon dried oregano

·         Freshly ground black pepper to taste (I use ¼ teaspoon)

Directions

Preheat oven to 450°F. In a large skillet, add olive oil and heat over medium high heat. Add onion and garlic and cook until onion is translucent and slightly brown. Add in tomatoes, capers, olives, lemon juice and spices and stir. Bring to a boil and reduce heat to a simmer. Cook an additional 5 minutes. In the meantime, spray a large baking dish with non stick cooking spray. Add fish to baking dish. Top fish with tomato mixture and bake uncovered for approximately 10 minutes until fish flakes easily with a fork.

Nutritional Information Per Serving (1/4 of the recipe):
Food weight: 3.0, Calories: 281, Fat: 8 g, Cholesterol: 63 mg, Sodium: 921 mg,
Carbohydrate: 15 g, Dietary Fiber: 1 g, Sugars: 8 g, Protein: 38 g

Fruits, vegetables, whole grains, oh my …

Despite what many of you might think, it’s not PROTEIN that Americans don’t get enough of. It’s the Big 3: fruits, vegetables, and whole grains. That’s why so many of us have a problem with getting in adequate fiber (which these foods are high in), managing our weight (these are the foods that keep us lean), and staying healthy (these are the main disease-fighting phytochemical-packed food groups). So think fruit, veggies, and whole grains AT EVERY MEAL and eat more plants and less animals and your body and the planet will thank you for it.