Quinoa Salad with Chicken and Salmon options
• This nutty quinoa salad has enough carbohydrates to top off your body's energy stores, so you'll be fully fueled to run 26.2 miles in the morning.
• The quinoa, walnuts, and grilled chicken also provide fiber, fat, and protein, all of which keep you feeling satisfied but not stuffed so that you can get a good night's sleep in preparation for race day.
• Salmon is an excellent protein source, but it's also one of the best food sources of omega-3 fats. Omega-3s assist in the prevention of heart disease and high blood pressure. Salmon also has protein, vitamins A, B and D as well as a range of minerals vital to a balanced and healthy diet. It also has the carotenoid astaxanthin, which is a very powerful antioxidant.
• Contains omega-3 fatty acids, folate, and potassium. Fiber-rich grain can lower levels of LDL (or bad) cholesterol and help keep arteries clear.
• Berries are full of anti-inflammatories, which reduce your risk of heart disease.
Peanut Butter and banana sandwich
• A good source of carbs, bananas also contain potassium, which runners lose through sweating and help regulate muscle contraction and prevent cramping. Bananas are also considered a "safe" pre-run food because they're unlikely to cause gastrointestinal issues. Dr. Pandey: Why is potassium important for the heart?
• Peanut butter is tasty and satisfying, which makes it a great food for runners who are trying to lose weight. The protein and fiber in peanut butter helps you feel full and it's not fattening, unless you overeat total calories that day. The protein in peanut butter is needed to build and repair muscles damaged during training.
Popcorn trail mix
• Convenient snack for spectators yet fights against heart disease and lowers cholesterol.
• A serving of popcorn provides more than twice the polyphenols as a similar serving of most fruits and vegetables, and because it contains little water, popcorn's nutritional benefits are more highly concentrated.
Dr. Pandey: Please explain what a polyphenol is and why it is good for your heart.
Avocado Banana Protein shake
• Avocados contain the healthy monounsaturated fat and allow for the absorption of other carotenoids—especially beta-carotene and lycopene. Dr. Pandey: Please explain good and bad fats.
• Has an abundance of vitamins and minerals
Skim Chocolate milk
• Post-race drink that contains the ideal mix of carb/protein ratio that helps to speed up recovery
Quinoa Salad with Grilled Chicken, Walnuts,Apple and Mint
Makes: 4 servings
Prep20 mins Cook 20 mins
Nonstick cooking spray
4 boneless, skinless chicken breasts (about 1 pound)
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 cups water
3/4 cup quinoa
1/4 cup mint, chopped
2 scallions, chopped
3 tablespoons red wine vinegar
1 tablespoon fresh orange juice
1 teaspoon orange zest
1 teaspoon Dijon mustard
1 tablespoon olive oil
2 tablespoons chopped walnuts
1 cup diced apple with peel
1/2 cup diced red onion
cup dried cherries
1. Coat a grill pan with cooking spray and heat overmedium-high heat. Season chicken with the salt and black pepper; cook 8 to 10minutes a side until cooked through. Cool 2 to 3 minutes, then slice into thinstrips.
2. Meanwhile, fill a saucepan with the water and add thequinoa. Bring to a boil; reduce heat to medium low, cover and simmer 15minutes. Fluff quinoa with a fork and then refrigeratefor 30 minutes.
3. In a medium bowl, whisk together the mint, scallions, vinegar, orange juice, orange zest, mustardand oil. Mix in the walnuts, apple, red onion and cherries. Add the quinoa andtoss to coat. Serve topped with chicken.
Why This Recipe Works for a Workout Boost:
Flavonoids and other compounds incherries can reduce inflammation and soothe aching muscles postexercise.
Vinegar may help stabilize your bloodsugar, contributing to a steady source of energy.
Apples contain catechins -- antioxidants that help improvelung function, giving you more stamina for your cardio routine.
Simple Ginger Soy PoachedSalmon
1 cup water
¼ cup low sodium soy sauce
2 tablespoons coconut palm sugar
2 tablespoons grated ginger
½ teaspoon of your favorite hot sauce or chili pepper flakes
4 4oz fresh salmon fillets
4 green onions, thinly sliced
1½ cups brown basmati rice
3 cups water (for rice)
20 spears of asparagus
1. Get the rice started in arice cooker or on the stove. Follow directions on package for rice.
2. Meanwhile poach thesalmon. Match your favorite heavy skillet with a tight fitting lid.
3. Pour the water, soysauce, sugar, hot sauce, and ginger together in the skillet.
4. Bring to a vigoroussimmer over high heat, then lower to a slow, steady simmer. Nestle the salmonfillets in the mixture and cover the pan. Let simmer for 5 minutes then gentlyflip the salmon fillets.
5. Cover and simmer untilcooked through, about 4-5 more minutes.
6. Steam the asparagus for4-5 minutes.
7. Divide the rice andasparagus among 4 bowls. Position the salmon on each pile of rice and spoon thesauce over evenly. Sprinkle with green onion to garnish.