Good, Hefty Eats

A lot of what we've been eating lately has been recipe-free. It's quite liberating, actually. Once we got the hang of the basic cooking methods, it made our lives much easier. Most of what we eat during the week is made up of stir-fries, sandwiches and pizzas.

Yes. Multiple pizzas. I've been meaning to write about this for a while. We got a question in our inbox about why we eat so much pizza. The answer is quite simple: Pizza can be an extremely healthy dinner option if it's done right.

Think a thin, homemade whole wheat (often made with puree, like pumpkin or carrot) crust topped with tons of roasted veggies. Go easy on the cheese. You get a lot of food groups packed into tasty bites . . . of delicious pizza. I think we eat it at least twice a week.

Tonight's featured roasted kohlrabi (thanks for my Tweeps for identifying it for me!), garlic scapes, and leeks. We each polished off half of this bad boy.

To make it at home: Just preheat your oven to 400 degrees F, slice veggies, drizzle with olive oil, sprinkle with salt/pepper/crushed red pepper, and bake in 15-minute intervals -- stirring between -- until golden brown. Top pizza with as many veggies as you can pack on and bake as you would any pizza at home.

You can find more of our favorites on the pizza page!


Our feeling about complete, action-packed nutrition is the same with our insane sandwiches. They may look crazy and indulgent, but when you break 'em down, it's really just everything you'd put on a plate for dinner . . . between two crusty slices of bread.

This new one is affectionately called the "Smothered Mother" because it's slathered in sauces. (And FYI: You have to say it like Fred Armisen on the "I am YOUR MOTHER" skit on SNL.)


What's on it:

Your favorite bread (this is Rosemary Salt from Wegmans)
Seitan, slices (homemade or store-bought)
Colby cheese, slices
Chipotle Vegenaise
Pesto
Sweet potato fries
Salad greens (this is a local mix -- baby spinach or arugula would be great, too)

I eat enough to fuel breastfeeding and training between 20 and 30 miles a week. That means I typically match what's on Stephen's plate these days. (It's been like that since before I was pregnant, actually.) There's no "perfect" or "ideal" in the way to eat. If I'm hungry, I don't suffer. I've had enough of that in my life.

These hefty meals keep me satisfied and satiated. They are fun and incredibly delicious. They're packed full of calories that I need without the bulk of countless plates of salads and other low calorie fare.

What are your weeknight go-to meals? If you're an athlete or need more calories for good stuff like pregnancy or breastfeeding, how do you get it all in? I'd love to get some new ideas!


Today on Writing Chapter Three you can read all about our least exciting 4th of July EVER. OK. It wasn't that bad, but it's hard to compete with last year's babymoon.

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10 Years of Running: Changes

Shoes.

I started running in a pair of Adidas trail sneaks I found at a discount store at the mall. I kept running in them for two years -- until the model changed enough and I got a black toenail because they didn't fit the same way anymore. I graduated to Mizunos for several years, Wave Runner, I think, at one of my friend's suggestions. Those got old after a while, so I tried the Asics Gel Nimbus and even Kayanos. Runner's World seemed to say they were all the rage, but they were so expensive and just not for my feet.

Then I tried barefooting for a while. I ran 17 miles once in my Vibrams. But my relationship with the Five Fingers lasted about as long as most Hollywood marriages do. (Stephen, on the other hand, is committed to Vibrams -- and me -- for life, it seems.) Now you all know I run in Nike Frees. I've been in them the last two years and, at least at this point, don't see going back.


Routes.

This one's obvious. If you move towns/cities, your routes change. I did an entire post a while back that covered my first running routes. Ah, the memories. I guess more than the physical routes have changed, the way I treat these paths in my head is different.

I used to favor loops and doing several repeats of the same thing (for whatever reason, I don't know). Repeating the same stuff a couple times a week. Then I liked out-and-back runs. I HATE them now. Then there were the long, ambling loops when I was deep into marathon training.

At this point, I'm into random twists and turns. Not running the same ones several times a week. Keeps me guessing.


Club Involvement.

When I was in college, I shied away from running partners and getting too involved with the local club. To be entirely honest, those serious runners intimidated me. I'd overhear them at races making plans to meet up for an "easy 12-miler" on the weekend. AT that point, my longest runs were around 6 miles. 12 sounded grueling and anything but easy.

Now I understand that type of talk. And I'm guilty of it myself -- when you run a marathon or other longer/faster/crazier race, your perception changes. But even better: Our local runners club is totally into including EVERYONE, no matter the ability. I'm all in.


Gear and Fuel.

I started out sans watch. Then I got a basic Timex. I used to HAVE to run with a hat on. Hydration packs. Shot blocks. Gu. Homemade energy chunks. These days, I slap on my shoes and head out to clear my head. If I run long, I drop by the house and have a glass of water with a handful or cereal or the occasional Honey Stinger.

My running is much simpler. And all that performance enhancing stuff has never done much to help with my race times anyway.


Obsession.

It's true. When you're bitten with the running bug, you get the fever. Did I just mix two things there? Whatever. When I first started running, it was all I ever talked about, thought about, and dreamed about. College classes were in there, too -- but if I wasn't studying, I was running, signing up for races, or reading about, well, running.

Now my life is more balanced. Of course, having a blog focused on fitness means I get a little carried away sometimes with how much I think about best ways to do speed work, etc. But I'm much better at switching off the running and enjoying other facets of my life. Balance is good.


Fitness.

I don't think I'm the model of how to train smart. I am overly conservative. I am only now starting to engage in formal speedwork. I skip runs if I feel the slightest bit sick or injured. Still, my fitness level over the years from sticking with running has improved. So have my race times.

What I've done to supplement my running has always changed. Yoga. Strength training. Biking. Swimming. Running has always been in the mix, though. As a result, I have become a stronger runner over time simply by keeping up my routine.


Goals.

Of course I always am interested in participating in different races or chasing specific times. But I guess what I mean in that my goals have changed is this: I don't race all races like I used to. I don't NEED to PR to feel good about a run like I used to. In fact, I don't need to race at all to have running in my life and stay with it.

This weekend, for example, I'm running a 20K. Slowly. And I'm cool with that. I have kept up with 10-milers, but nothing above that since the half marathon. My goal is to finish and not look at a watch once. I think some people think if you're going to do a race, you should definitely race to do your best. I disagree because "best" on any given day is influenced by so many factors. And there's nothing wrong with that.


Motivation.

I started running with a motivation to get fit, but more to lose the freshman 15. Then I got really into improving my times and distances. Things continually change, but as I have mentioned recently, my main motivation for running these days is to be a role model for Ada.

I also want to be a runner for life. That's pretty motivating, too.

What's changed in your running (or other exercises) routine over the years?

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Day 4

I'm still working my way through all of your amazing and supportive comments on my sugar addiction post. When I wrote it, we were getting ready to leave for a day trip to Ithaca. So, imagine my surprise when I returned home to find that so many of you could entirely relate.

But first, a couple cute photos from the weekend. Ada met her cousin (well -- MY cousin's gorgeous baby). Adorable.

Anyway, I'm on day 4 of a sugar-free experiment. Like many of you suggested, I decided it would be good to take a break from sugar for a while. To reset my system. My tolerance level that is so utterly out of whack . . . where not just one or two, but an entire batch of cookies is what is satisfying. Days 1 and 2 were actually quite easy. I had some motivation from all your comments and from this quest being so new.

Then day 3 (and my longest run since this time last year) happened. I suppose I should have called it, but running distance without the normal levels of sugar in my system was a shock. I felt tired. I felt like I was wearing weights around my waist.

I was a good 30 seconds slower than my usual per-mile pace. But if you look below, you'll see something interesting. I felt wiped. So, I looped around to our house at mile 9 and decided to take some Honey Stingers.


Look at how just a bit of extra sugars changed my pace! I need to get better at fueling myself again. I'll re-learn, I'm sure. I just feel like my body was still in a bit of, again, shock after so drastically changing my eating habits.

After the run, I filled my tummy with all sorts of delicious things. But no cupcakes, cookies, or other refined treats. I usually gorge myself after long runs. I figure I deserve it. Not this week! (I did end up baking a cocoa snack bar -- sans sugar with only 2 tablespoons of maple syrup in the entire thing. I'm still tweaking the recipe, but I'll be sure to share it soon. It was satisfying, but didn't invoke any of the binging habits I tend to get with other dessert-y treats.)

Day 4 has been the hardest day yet. I was home alone with Ada most of the day. Being home is one obstacle. I have all the food in our house at my disposal. Add to it the stress and emotions that go along with dealing with a cranky baby with no other adults in the house. It's . . . well . . . just difficult. But I've stayed strong. Drank water. Ate veggies. Fruit. Anything but what I really, really wanted to sink my sweet teeth into.

I don't know how long I'm going off sugar. A week? A month? Those were the most common suggestions. I'm going to start with a week and see how I feel. I think I'm going through some of the worst of the cravings and feelings right now. I remember when I used to occasionally detox in college, it always seemed like there was this hump I had to go over. Maybe I've hit it? We'll see, I guess.

In the meantime, I'm trying to find a way to satisfy my sweet tooth.


Fruit has been helpful, of course. And tonight's smoothie really hit the spot. It was basically this one, taken from an old post, minus the maple syrup . . . adding a tablespoon of natural, unsweetened peanut butter.

I'm hoping to continue making my way through all your comments soon. They are so thoughtful, so I'm trying to respond to each one. Thanks so much for your continued support. I'd like to write a more comprehensive, detailed post about this whole detox -- what I'm doing, how I'm feeling -- soon . . . but my head is MORE THAN fuzzy tonight because I'm in the height of when I'm usually flooding my system with the sweet stuff.

Breathe in. Breathe out.


If you'd like to celebrate Ada's 5-month birthday with us, check out Writing Chapter Three. We also wrote a bit about how we've found the $60 Sweet Spot with our grocery bill each week.

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Long Run Fuel: Marathon Chunks

While I was training for my first marathon, I made sure to abide by the whole "eat as you will on race day" rule for all my long runs. I religiously ingested strawberry, no-caffeine Clif Shots at miles 6, 13, and 20. During the actual race, I listened to another runner's last-minute advice and took one (or at least half of one) at each "milestone" -- the 5K, 10K, 15K, Half Marathon, and 20 mile distances.

I often felt nauseous during my training. Especially gaggy on race day. All that gel sloshed around in my stomach. Ick. The texture and taste just didn't agree with my system.

UGH . . .


And I know I'm not alone. This time around, I haven't been eating the same thing every run. There were times when I chugged coconut water. Other times when I drank Gatorade. I had an apple once. I did some gels another time. I had a cookie on my first 20-miler. I decided this weekend that I needed to pick and stick with one method for the next couple weeks.

Of course, GU and other endurance energy products can be miracle workers. They've been tested by thousands of athletes -- pros and novices alike. There are gels, blocks, "chomps," and countless other types. They are infused with vitamins (like C and E, to protect muscles against free radicals) . . . full of electrolytes . . . some even feature herbs and other ingredients like ginger to ease the stomach. Still, they just don't agree with me.

But that's OK. Each runner is unique. It only makes sense that each runner's specific fueling needs/preferences are also unique. For me, it's a texture thing. And a taste thing. I figure that people were running marathons and long distances way before GU came along. Why not fuel my running with some homemade power? It may not be "technically" what you're "supposed" to eat for "maximum" performance.

But if I feel good -- if my stomach cooperates -- why not at least give it a try?


I came across this awesome homemade Larabars recipe (on Espresso and Cream) the other day. I loved the idea -- so I set to make my own version, using the recipe as a guide for my dried fruit-to-nut ratio. What resulted is not only delicious, but it also helped me feel full -- my energy was sustained throughout my run.

MARATHON CHUNKS

What you'll need . . .

• 1 cup dried, pitted apricots
• 1 cup raw cashews
• 1/2 cup peanut butter
• 1 teaspoon vanilla extract
• 2 to 3 tablespoons maple syrup
• 1/3 cup raw sunflower seeds

Method . . .

1. In a food processor, combine the apricots, cashews, peanut butter, vanilla, and maple syrup.
2. This can be tough work for your food processor. I actually blew the motor out on mine, so I'd recommend using one that is larger (mine's only 4 cups) for this process.
3. Then turn out the mixture into a medium bowl and fold in the sunflower seeds.
4. You may wish to adjust the peanut butter and/or maple syrup to meet your desired consistency.
5. Remove from bowl and press into an 8 x 8-inch foil-lined baking dish.
6. Refrigerate overnight before cutting into chunks of desired size. Ours were about 1 to 1-1/2 inch squares.

Stephen and I each tested these chunks out for their long run legitimacy on this past weekend's 20-miler. And we return to you with four thumbs up! It felt good to eat "real food" on the run. Half a chunk is about all I ate at each of those milestones I listed above. I did still drink some (very watered down) Gatorade, if you're wondering, but not until after the half marathon mark.

TIP: Get some of those Ziplock 100 calorie bags. They are big enough to slide in 3 to 4 chunks . . . yet small enough to stuff into your belt (I have a SPIbelt). Opening and closing is a breeze.

How do you fuel on your long runs? Are you a fan of GU and blocks? Do you have your own special recipe for fullness and energy? We'd love to hear any tips or tricks you have up your sleeve (or in your fuel belt!). Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

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Long Runs: How and What to Eat?

Along with the question we answered yesterday: How do you guys adjust your eating to fit the demands of marathon/distance training? (Which we answered in our Endurance Athletes: How and What to Eat? post) . . . we get another question: How and what do you eat before, during, and after long runs? I've recruited Stephen to answer this question for y'all. He's much better at fueling the way you SHOULD fuel.

Basically, he's the textbook example. (Or at least way closer than I'll ever be!)


Stephen writes:

It's only fitting that two of my favorite activities are attached at the hip: running and eating; more specifically, the Sunday long run and the food-tornado that follows.

Pre-Run Nutrition

I try to eat my pre-run meal 45 minutes to an hour before running long. I allow less time if I'm running short. But in all reality, it's more like 20-30 minutes. It's difficult for me to abide by the Runners World advice of eating two hours before the run/race. A 7:00AM race start or long run translates to eating breakfast at 5:00AM. Or in our case, scooping peanut butter out of a jar with a pen and spreading it over cold bread before the Philadelphia Marathon. Too early! I never listened to the "wait 30 minutes before swimming" rule either.

(Heck, I figure I've made it this far!)


In the hot summer months, I try to hit the pavement by 7:00AM or earlier, so, for me, a cup of espresso as soon as a I wake up is the best way to jump-start my engine. I would happily drink drip coffee, but it was cheaper to buy a refurbished espresso machine than to replace my broken coffee pot. Good news for runners is that caffeine in modest portions can actually improve energy, strength, and speed. In fact, I run my best tempo and interval workouts after a cup-o-Joe. I feel I am able to maintain a faster pace for longer. I wouldn't recommend drinking more than a cup before a run, or else you may find yourself desperately looking for a pit stop mid-run.

One of my favorite pre-run meals is a variation on Ashley’s Scrambled Banana Sandwich: a toasted English muffin spread with peanut butter, raspberry jam, and sliced banana. Nutritionally, it carries quite a punch. The potassium in the banana helps regulate the water in your cells, so you can keep better hydrated, and the combination of protein and fat in the peanut butter helps curb your hunger over a longer run, too.


During Run Nutrition

For runs shorter than 60 minutes, I don't bother bringing snacks or drinks. But for Sunday long runs or mid-week runs topping 10 miles, I bring along my Nathan Hydration Belt and fill one bottle with water and the other with diluted Gatorade. I fill the back pouch with a mix of dried fruit (keep your eyes peeled for our review of our new food dehydrator!), unsalted nuts (cashews and walnuts are my favorites), and cereal (Kashi Go Lean is the current favorite).

If I know I'll be running by water fountains, I'll bring an extra scoop of Gatorade powder in a plastic bag and stuff it in the back pocket. When running long, it's definitely important to drink something with electrolytes to replenish your stores and sodium to help your body retain water. I try to stay away from Cliff Shots and GU, not because I don't think they're useful, but because my stomach feels much better eating real food. In fact, we're toiling away, trying to invent our own version of GU and healthy energy chunks to bring along for long runs and races.

Let's just say: There are few stomach sensations worse than feeling 6 ounces of cappuccino Clif Shots sloshing around in your stomach at mile 23 in a marathon.


Post Run Nutrition

Okay, the post long run meal is my favorite meal of the week -- maybe even my favorite time of the week. Not because I am happy to have the long run over with, I actually savor every mile (as long as it's not 80 degrees), but because the post-run meal begins the minute I step out of the shower and ends the minute I retire to bed. It's important to replenish your fluids soon after returning, especially on cool rainy days when you don’t realize you’ve lost significant fluid. Ashley always reaches for a coconut water, which is rather expensive, but well worth it! Lately, I have been drinking chocolate almond milk, which helps restore protein to your muscles. My initial meal after running is usually delicate, something easily digestible to curb the initial hunger. Kale and garbanzo beans sauteed in olive oil works best for me. It doesn't hurt that kale is a super food packed with vitamins, minerals, protein and fiber.

. . . a few hours later, once the hunger returns (and it will after burning 2000+ calories, I like to settle my stomach with a toasted English muffin and two over easy eggs.

. . . a few hours after that -- heck -- the process goes on and on!


Once "dinner" time rolls around, my appetite still ravenous, I revert to my Elvis cravings. Mega sandwiches like The Lover and the vegetarian Juicy Lucy always hit the spot!

It’s important to listen to your body, so if you’re hungry, EAT! If you're not, well . . . if you're like Ashley and are not hungry until one to two hours after running, pay attention.

There are two important windows or checkpoints to meet after a strenuous workout: the two hour window and the thirty minute window. Replenishing your body within these windows ensure that you can properly recover and prepare for the next workout.

• Within two hours of a long run, it's essential to eat a meal balanced with carbohydrates and protein; peanut butter and jelly works perfectly, as do eggs and toast, or kale and couscous.
• The thirty minute window is your chance to literally top off your gas tank with carbohydrates. If you miss it, your body won't be able to fully recover before the next workout. Sports drinks are a popular choice, especially the newer ones bolstered with protein. But over anything on the market, I have to favor a tall glass of chocolate (almond/soy) milk after all, it's real food!

What are your favorite pre-, during, and post-run meals? We'd love to hear from you! Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

If you're looking for more tips and tricks for your running training, you're in luck! We just totally re-organized our (never home)makers Run Wild page. Check it out for all kinds of running-related information.

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