A Runners Guide to Nutritional Excellence…..


Hello and thank you for visiting!

Spring is in the air and Covid-19 numbers are slowly declining. Recently while walking my dog on the Cumberland trail, I noticed many new faces, walking and running. Im not sure if they were just enjoying the better weather, or preparing for a 5K, mini marathon, or a marathon. Whatever the reason, I wanted to give a healthy nod to all of you runners out there.

Running put a lot of stress on your body, so you need to stay healthy. Because of this, a runner requires more antioxidants, vitamins and minerals. I like to see all of you eating these vitamins and minerals, rather than just take them.

Gastrointestinal problems are tone of the #1 causes of dropping out of a race. Others are low energy, stress and colds. Nutrition, hydration and rest are very important when preparing for a race.

Here we go!

1- Avoid empty calories, and focus on nutrients per calories. Get the best bang for your buck when selecting foods.

2-Timing and fueling, you need to do this frequently, 1-2 hours before a run. Eat a light meal, vegetable juice or a small meal and do the same throughout the day to keep your energy up.

3- Bump up your complex carbohydrates, protein, and fats.

4-Hydrate, drink water, lemon water, coconut water and chocolate milk, (this is good for recovery).

5- At each meal, big or small try to have a fat, carb, and a protein.

Fruits and Vegetables

Avocados, a great source of fat, Apples, Pears, Asparagus, Bananas, Beets, Strawberries, Blueberries, Raspberries, Grapefruit, Broccoli, Mushrooms, Onions, Kale, Spinach, Cauliflower, Sweet Potatoes, Carrots.

These are all high in antioxidants, and packed with vitamins. Cook the vegetables on the grill or roast them in the oven with salt, pepper and olive oil. Buy Organic if possible.

Fats

Nuts- Walnuts, peanuts, Cashews, Hazelnuts, and Almonds. (High in good fat and has the least amount of calories).

Seeds, sesame, and Pumpkin

Avacados, Olive Oils, Grapeseed Oils, Coconut Oils, Peanut butter, Almond Butter, Cashew Butter, Real Butter.

Muscles loves FAT and so does your Brain!!!Good FATS. Plus these are all full of Amino Acids.

Proteins form an Animal Source

Chicken, Bison, Salmon, (Wild Caught), Cod, and Tuna or canned Tuna, and Grass Fed Beef

Grains

Eat Whole Grains, avoid Whole Wheat. Whole grain pastas, Ezekiel Bread, Oatmeal, its digested easily and light in the stomach.

Beans of all types: Black, Cantaloni, Chick Peas, Lentils,

These are high in complex carbohydrates. These carbohydrates contain vitamins, minerals and antioxidants. Quinoa is my favorite! Full of protein and fiber. Beans are my next favorite!

Sugars

Honey, molasses, coconut sugars, all of these sugars are less processed than regular sugars. Fake sweeteners are OUT! So when you are looking for a sports drink to rehydrate yourself, check the label for SUGARS! My favorite is Life Water, it is Purified Water, ph balanced, and has Electrolytes! This is a great thirst quencher for runners, and everyone.

Dairy

Whole fat Greek yogurt, 3% sugar, Nut milks, (almond and cashew), Parmesan cheese, goat cheese, and feta. Eggs are also a protein, eat anyway you like!

Menu Ideas for Dinner or Lunch

Grilled Salmon/Asparagus with wild rice or quinoa.

Grilled Chicken Breast with Roasted Vegetables of your choice

Whole grain pasta, (angle hair), with grated parmesan cheese, olive oil, garlic and basil

Soba Noodles, with toasted sesame seeds, scallions, mushrooms, and olive oil

Bison Burger, avocado on a whole grain bun, red onion and arugula

Baked Cod with a brown butter sauce and quinoa and asparagus

Breakfast Ideas

Eggs any way, over easy hard boiled, soft boiled, or make an omelet.

Run Day Oatmeal: 1 cup of steel-cut oatmeal, almond milk, chopped walnuts or almonds, cinnamon, berries of your choice, Drizzle with Honey! delicious

French Toast with fresh strawberries

Buckwheat Pancakes with fruit

Peanut butter toast

Coffee, water with lemon and herbal teas

There are lots of food choices here. Enjoy eating, do not go on some crazy diet, just take some time to cook your own meals. You will be happier for it. You will enjoy your life

….remember to make a memory each day, and don’t apologize for who you are…Rebecca

Being Mindful, results are Compassion and Endorphins

HELLO EVERYONE AND THANK YOU FOR VISITING

What does the word Mindful mean? It means lots of different things. It means, feeling compassion, finding life balance, understanding what you are grateful for, and being kind to yourself, mind and body!

A few weeks ago I was talking to my oldest daughter on the phone. I said, “I’m in such a bad mood today”. I am usually happy and cheery. I was driving at the time, and had just woke up in a sour mood on that day. As I was driving after hanging up with my daughter, I started thinking. Why am I in such a bad mood? I have everything I need and very happy in my relationships. My children are healthy and so are my friends and family. What else could you want? I need a walk!

Lets start with Endorphins. Endorphins are neurotransmitters to our brain. They are the “feel good” chemicals that are pumped to our brain. Runners call it their High! When this happens to them, they are able to run even longer. The meaning of the word endorphin is, endo-which means ,comes from within the body, and morphine which is an Opiate for pain, you get it in a natural way. Endorphins work on the opiate receptors in the brain, they reduce pain and increase pleasure. They are released during exercise, eating and sex. It is the most natural way to relieve stress and make us feel better. It’s a bad mood breaker.

COMPASSION. Showing Compassion is more than feelings of helping others when they are in need. Death, destruction, newborn babies, puppies, talking to a homeless person on the street, natural disasters, etc. When we feel compassion for others, what we get in return is feeling positive about ourselves. During these situations, our endorphins increase and we get a “high”, just like when you exercise! It is truly a natural healing benefit. Try to build your skill of compassion by starting with your own family, or friends. I worked for Hospice for 17 years in New York and Maryland. I remember this feeling of helping someone pass away. I would read to them, listen to music, sing, or just hold their hand. I always felt that increased release of oxytocin which is the warm feeling that you get when helping others.

Start in a simple way to build our Compassion to ourselves and others. Its a work in progress, but its worth it!

1-Having more compassion for your family and friends is a good place to start.

2-Dont forget to have compassion for yourself.

3-And then practice Compassion with strangers

I remember when I younger and would go to a funeral. I didn’t know what to say to comfort people. It was hard to be compassionate, to know what to say to people that were suffering with their loss. When my brother died, I learned about being compassionate, because other kind wonderful people showed me the way. There was an outpouring of love and compassion for my brother. Now I know.

MINDFULNESS, be aware and be thankful for who you are. Its a natural instinct to want to fix things when they happen. Life, is unexpected. There are many twists and turns. Instead of trying to fix everything , let it all go. Meditate, and be at peace with the situation. The time will come when your heart becomes lighter, and you can recognize another path. You will be able to forgive, and follow your path, you have to be quiet and listen for it!

…….remember to make a memory every day, and don’t apologize for who you are….Rebecca

The Benefits of Walking….Create a positive routine for 2021!

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Hello and thank you for visiting. I hope that everyone had a wonderful Holiday.

Create a positive routine.

Walking gives you energy by releasing endorphins, and provides a natural release for pent up feelings. Walking burns fat which helps you lose weight and reduce stress. It also strengthens our muscles and bones. When you walk it improves your heart and can help with lowering cholesterol. Walking reduces your risk of diabetes, improves your lungs and builds up an immunity to diseases. It also increases flexibility of our muscles and range of joint motion. It improves our lungs, and also relaxes you and will ultimately improve your sleep!

Go the Distance!

First of all, find a partner or go it alone, family, pets, friends. Buy some good supportive walking shoes. Studies show that even small amounts of brisk walks can improve your health. You can walk at any age, from childhood through your 70’s and 80’s. It is the most inexpensive exercise that you can do. It is a great time to reflect and meditate and just relax!

Before and after you walk.

First of all, wake up your walking muscles, to burn more calories by just walking in place. You can stretch if you like. Eat a light carbohydrate-rich snack such as a banana or yogurt about 20 minutes before lacing up. Why? It prevents blood sugars from dropping.

After your walk, eat a complex carbohydrate protein combo of veggies, chicken, salmon and or black beans. Pick a protein and eat a palm size serving, and fill in with some delicious veggies.

What happens when you walk?

Your heart rate revs up from about 70 to 100 beats per minute (bpm), at this point, your muscles are warming up and begins to release lubricating fluid and you burn on average 5 calories per minute, as compared to 1 per minute at rest.

Your heart rate increases to about 140 bpm’s! You are now burning 6 calories per minute, and your blood vessels expand to release body heat. Now you will start to sweat! During this time, your body releases hormones, and endorphins. Insulin, which helps store FAT, drops as you burn more FAT. The best part, is that after a good walk, your body will continue to burn calories for up to 1 hour.

So, grab yourself a partner, or go it alone…..its a very fun way to exercise. Start the New Year with a new habit that will keep you fit for years to come.

…..remember to make a memory everyday and don’t apologize for who you are….Rebecca

Vitamin C and Covid-19

Hello and thank you for visiting my website.

I have been reading a lot lately about Vitamin C and how it helps with the symptoms of Covid-19. Why is vitamin C usually recommended for colds, flu, and now Covid-19.

The reason is, is that Vitamin C plays a vital role in helping us boost our immune system!

Vitamin C is also a very important nutritional antioxidant. There have been numerous clinical tests and experimental test to conclude that Vitamin C is the real thing!

It is beneficial for reducing cancer rates, boosting immunity, protecting against pollution, including cigarette smoke, enhancing wound repair, boosting our white blood cell function and activity. When we become infected with a cold or flu or Covid-19 for that matter, our white blood cells become depleted. Vitamin C helps replenish these cell. It gives us more fighting power against diseases.

During the pandemic, I have been taking the chewable version of Vitamin C. But there are many other ways to get your Vitamin C. Most people think immediately about eating an orange, don’t get me wrong, this is a really good choice, but here are some other ideas:

1-Red Peppers tops the list! It[s full of Vitamin C, 174mg’s in 1-cup of raw red peppers, and only 35 calories.

2-Oranges, as compared to the red peppers contain 70mg in 1 medium orange and only 62 calories.

3-Strawberries also top the list, with 82 mg’s of C per 1-cup and 43 calories.

4-Broccoli is another top dog when it comes to Vitamin C, it has 124 mg’s of C and 44 calories per cup.

Some other choices are Tomatoes, Guava, Kiwi, Snow Peas, Papaya, but these tend to be higher in calories. really, it doesn’t matter how you get Vitamin C, just start taking it to support your immune system. Its been proven to do all of the things that I have listed above.

These are all delicious foods that can be eaten everyday, and very low in calories. That what i call “getting a bang for your buck”!

Vitamin C, B-1,(Thiamine) B-12, B-6, B-1, B-2, B-5, B-7 (Biotin), and B-9 are all water soluble vitamin, which means that it is not stored in the body. The excess vitamins are released through our urine. There is no need to monitor the consumption of these vitamins. All vitamins except for Vitamin A, D, E, and K are considered fat-soluble vitamins. These vitamins are stored in your liver and fatty tissue, and can they can become toxic to us if we take to much. Read all labels for vitamins for proper dosages.

My suggestions for getting enough Vitamin C, is to get them through foods that are rich in vitamin C. It’s not hard to do.

1- Make smoothies with almond milk, strawberries, and blueberries. There are many smoothie recipes out there. Get creative with your choices and eat them up!

2-Lunch it up with a salad, of baby spinach, broccoli florets, tomatoes, red, yellow or orange peppers, red onions, sliced strawberries, and top with goat cheese and a balsamic vinegar! This salad is loaded with Vitamin C!

3-Dinner with a bowl of Tomato Soup, and a grilled cheese and tomato sandwich.

Tomato Soup Recipe:

Ingredients:

3T olive oil

3 C yellow onion (2 onions)

1 T minced garlic (3 Cloves)

4 C Chicken Stock

1-28 oz can of San Marzano crushed tomatoes

1/2 C of Orzo

1/4 C of Heavy Cream

1-large pinch of Saffron Threads

Pepper and Kosher Salt to your taste.

Directions:

In a large pot or dutch oven, heat the olive oil over medium heat. Then add the onions and cook until transulsent . about 15 minutes stirring. Add the garlic and cook for 1 more minute. Stirr in the chicken stock, tomatoes, saffron, salt, and pepper. Bring the soup to a boil, then lower the heat to simmer for 15 min.

In another pot, fill with water and add 2 teaspooons of salt and bring to a boil. Add the orzo and cook for 7 minutes. Do not cook to the complete minutes advised on the packaging. Drain the orzo and add to the soup. Stir in the cream, and return the soup to a simmer and cook for 10 more minutes, stirring frequently.

Vitamin C is s a very safe way to boost your immunity against the flu, Covid-19, and the common cold.

…..remember to make a memory every day, and don’t apologize for who you are…Rebecca

Diabetes Dinner Menu…no need to skip on flavor..

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Turkey Cakes

1 lb. of ground turkey (93% lean), (160 calories per serving)

1 egg

2/3 C of whole grain bread crumbs

1 medium diced onion

3 cloves of garlic

½ juice of a large lemon

3 dashes of low sodium soy sauce

To Taste:

Turmeric, garlic powder, ginger, rosemary, sea salt, pepper

1 teaspoon of real mayonnaise

Mix all of the ingredients together.

Form into meatball size of your choice, (ice cream scoop size) would be close to a serving size.

Cooking:

I use a large cast iron skillet and add a tablespoon of good extra virgin olive oil to the pan.

Add turkey cakes to the skillet and press them down with a spatula to form cakes.

Add lemon ½ juice

Turn the cakes after cooking for about 4-5 minutes depending on the thickness.

(press down on the center for firmness).

De-glaze the pan with ¼ C of dry white wine, cover lower the heat and simmer for another 5 minutes.  (you can also use chicken stock or beef stock to de-glaze)

Serve with rosemary and lemon slice and Marinara sauce, or your favorite!

Make Ahead Dressing: 

¼ C olive oil                                       

2 T. fresh lemon juice ½ large lemon                                       

1 T. Honey                                      

½ t. Chopped Thyme                                       

3oz of goat cheese and a pumpkin seeds                                     

Wisk together

Pear and Salad:

Baby Arugula about 5 oz.

(3) – Asian pears or your favorite fruit, peeled and thinly sliced

3 oz. of goat cheese crumbled

½ C. salted roasted pumpkin seeds

Sea Salt to finish.

Directions:

In a large bowl, toss the arugula with the pear slices and pumpkin seeds.  Add the dressing and toss well.  Then top with the goat cheese and sprinkle with sea salt and added pumpkin seeds.

Serve Right Away!

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Desert:

Bowl of fresh Strawberries, Blueberries, washed and dried.  2-3 T. of honey, and then 2-3 limes, (juice of the limes).  Stir together taste for the balance of sweetness of lime to honey.

Serve:

With fresh mint and whipped cream! 

……Rebecca Moran, these are original recipes from my pantry and stove.  I hope that you enjoy!

“Make a memory every day and don’t apologize for who you are.”

Lemons and Limes…put them on your healthy list…

Hello everyone and thank you for visiting!

Lemons and limes were used back in the Gold Rush days, in 1848, to prevent scurvy. They didn’t realize that it wasn’t the lemon, but the vitamin C, that the lemon contained that provided protection from scurvy. That was in 1932!

Since then lemons and limes have been used in many ways, and should be part of your healthiest way of eating.

Lemons and limes add great flavor to any food and are only 15 calories per 1/4 cup. They contain 28 mg of vitamin C. You can get them year round and are found to have powerful antioxidant properties. Lemons and limes are acidic, but they have a low chemical pH level. They leave behind an alkaline result, which is where our bodies like to be! This helps to reduce inflammation in our joints.

Buy Organic! Wash before using them. Look for lemons that are fully ripe and large in size with smooth thin skin. Limes are best to buy around May through August, but can also be found year round also.

Lemons and limes can be grilled when cooking a protein such as fish or chicken. Limes go well with beef and steaks, also chicken.

I use lime on my Oven Roasted Shrimp, to stuff a Turkey, my Ceviche and Avocado recipe. One of my favorite dishes is Lemon Chicken, with a white wine reduction. Use them on salads and in just a glass of water for breakfast to start your day. It has the ability to help cleanse your liver.

Quinoa and brown rice are delicious with a squeeze of lime juice, peas, diced grilled chicken, onions, and chopped walnuts.

…..

…..”remember to make a memory every day, and don’t apologize for who you are” Rebecca