Thinking of running a marathon?

Having trained for and completed four marathons, Dr. Janet 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 andmyeloma. 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: Garlicky Bean Dip

Serve as an appetizer with crudites or eat as a snack with baked tortilla chips or whole wheat pita crisps.  Either way this is a quick and tasty way to get in three of my top ten super foods:  garlic, extra virgin olive oil and beans.

Food Weight: 1.0

Ingredients
Yield: 10 servings (serving size: 1/10 of recipe, 54 grams or ~1/4 cup)

1 (15.5 ounce) can of cannelloni beans, rinsed and drained
1/3 cup extra virgin olive oil
1 garlic clove, minced
1/2 teaspoon salt
Juice from 1/2 a lemon
Freshly ground pepper to taste

Directions
In a food processor, add beans, olive oil and chopped garlic.  Process until smooth.  Season with salt, lemon juice and pepper, blend and transfer mixture to a serving dish.  Serve as a dip for fresh vegetables or as a spread on baked tortilla or whole wheat pita chips.

Nutritional Information per Serving (54 grams or ~1/4 cup):
Food weight: 1.0, Calories:97, Fat: 8g, Cholesterol: 0mg, Sodium: 275mg, Carbohydrate: 7g, Dietary Fiber: 2g, Sugars: 0g, Protein: 3g

Trim the Soda, Trim the Kids

So many parents have no qualms about providing unlimited amounts of sweetened beverages such as sodas to their little ones. In fact, it’s been estimated that almost one third of parents serve this type of drink to their 12-14-month-old children and, believe it or not, this statistic increases to almost 50% of parents when children reach 19-24 months old. As a mother of three, and as a registered dietitian, I urge parents to rethink this practice due to the childhood obesity epidemic that envelopes our country.

According to the Dietary Recommendations for Children and Adolescents issued by the American Academy of Pediatrics, parents should limit their children’s intake of sugar-sweetened drinks such as soda. With the limits you’ve set in your own home, you’re teaching your children the concept of “moderation” and starting them off on the right foot by promoting a healthy lifestyle.

The most valuable tool you can use to promote good health in your kids is to be a good role model yourself. Eat healthy and exercise daily and your children will learn not so much by what you say but by what you do!!!

Recipe: Okra Succotash

Food weight: 2.0
This side dish is colorful, extremely easy-to-make and full of cholesterol-fighting soluble fiber.

Ingredients: 6 servings (serving size: 1/6thof the recipe, 219 grams or ~ 1 cup)
3 large, ripe tomatoes
3 cups frozen, sliced okra (defrosted)
1 teaspoon salt
¼ teaspoon freshly ground black pepper
2 cups frozen, baby lima beans (defrosted)
2 cups frozen, sweet corn kernels (defrosted)
4 tablespoons Take Control Light margarine

Directions
Spray a large saucepan with non-stick cooking spray. Cut tomatoes up into small pieces. Add tomatoes, okra, salt and pepper to saucepan, cover and simmer over low heat for ten minutes, stirring occasionally. Add lima beans and simmer, covered, for an additional 15 minutes. Add corn kernels, stir and simmer covered for five more minutes. Add margarine and stir. Serve immediately.

Nutritional Information per Serving (1/6 the of the recipe):
Food weight: 2.0
Calories: 181, Fat: 5 g, Cholesterol: 0 mg, Sodium: 572 mg, Carbohydrate: 29 g, Dietary Fiber: 6 g, Sugars: 4 g, Protein: 8 g

Barley: Not Just to Make Beer

Barley is a healthy high-fiber, high-protein whole grain boasting numerous health benefits. Barley has a chewy texture and nutty flavor, similar to brown rice. Although mushroom barley soup is probably the most popular way to eat barley, you can use it like any other grain such as couscous or rice. Here’s a little barley trivia: did you know that barley is one of the top five cereal grains in the world and its use dates back to the Stone Age? And, 98% of barley grown in the United States is not used for meals! Barley is either refined to make barley malt - a key ingredient in beer and whiskey or grown specifically for feeding livestock. Pearled barley has been refined. Hulled barley (also known as whole-wheat barley) has only the outer layer removed, leaving the bran layer intact—so although it takes longer to cook (and chew) it’s your best bet for more nutrition.

Try this week's delicious mushroom barley risotto recipe Here and take advantage of this underused whole grain wonder food.