This morning marked my return to running. I didn’t go for very long, but I ran without knee problems. My discussion with Brett afterwards confirmed that running needs to be a part of my life. So, we talked. Well, to be more accurate I was talking at him while on a runner’s high:
Brett: “Thank GOD you ran today.”
Me: “What does that mean?”
Brett: “You have been one CRANKY biddy.”
Me: *ignores statement* *resumes talking*
There is something to be said about the rush that comes from post-run endorphins. If you’re new to running, I would highly recommend waking up a little early on a weekday to go for a run. I guarantee you’ll feel more productive during your work day.
During my miles, I was thinking about my meal plan for the day. One of my co-workers asked me yesterday: “I wish someone would just tell me what and when to eat, ya know? When should I eat?”
Well, as Brett and I always like to say, you should eat foods that make you feel good about your body and energize you. As for when? In order to keep your metabolism stimulated throughout the day, you should be eating every 2 to 3 hours. If I eat breakfast at 7:30am, I usually set my phone alarm for 10:30/11am to have a small meal like an apple with 1 Tbs cashew butter. For lunch around 1pm, I do the same thing. Sometimes work can be overwhelming, so my phone reminds me. You can also go by how your body feels. If it’s been longer than 3 hours, I usually start feeling like I have less energy. Aim to eat 5-6 meals a day – I have two smaller meals (mid-morning, late afternoon) and B, L and D. At first it may feel as though you’re eating a LOT, but once your body adjusts, you’ll begin to feel added energy throughout the day.
Since Friday night would just be Fred and me, I decided to make one of my new favorite meals, courtesy of our new subscription (thanks, Mrs. D!) to Vegetarian Times.
Red Quinoa Bowl with Avocado, Sweet Potato and Chimichurri (Serves 4)
2 large sweet potatoes, skin-on, finely diced (1 ½–2 lb.)
1 tsp olive oil
1 cup red quinoa, rinsed and drained
2 small avocados, peeled and sliced
¼ cup olive oil
3 cups loosely packed Italian parsley leaves, roughly chopped
3 Tbs lemon juice
2 cloves garlic, minced
½ tsp sweet paprika
¼ tsp red pepper flakes
Preheat your oven to 425. Toss the sweet potatoes with oil on a large baking sheet, and spread in a single layer. Season with salt and pepper and roast 15 to 20 minutes, or until soft. Be sure to stir/flip them half way through otherwise they will not be crisp!
I made larger chunks by accident, whoops! Still delicious though
Remember for quinoa – 1 cup quinoa : 1 1/2 cups water, bring to a boil, reduce heat to low, cover and cook for 15 minutes. I sometimes add a bit of lemon juice/veggie stock to the water for added flavor. Red quinoa (along with black and white quinoa) is a protein superhero! In Brett’s Alton Brown voice:
“Quinoa contains all 9 essential amino acids. You need a healthy supply of amino acids in your diet in order to repair your muscles.”
In Dana language, quinoa is a GREAT post workout meal 🙂
For the chimichurri: Mix together oil, parsley, lemon juice, garlic, paprika, and red pepper flakes. Brett and I just finely chop the parsley and mince the garlic, but if you prefer everything to be blended, simply use a food processor.
…our way is better :p
Divide the sweet potatoes and quinoa among two bowls (for dinner if eating for two) and put the other servings in tupperware containers for lunch the following day. Top with 3 Tbs chimichurri and a few slices avocado.
and a little wine won’t hurt