Run­ner’s Kitchen

Sum­mer Fresh

Canadian Running - - CONTENTS - Story and pho­tos by Kim Do­erk­sen

Di­et­ing is of­ten as­so­ci­ated with low calo­rie in­take, and re­stric­tive eat­ing. For a run­ner, that kind of eat­ing does not fa­cil­i­tate train­ing and can put an in­di­vid­ual at a greater risk of in­jury. It’s com­mon among run­ners to be­lieve that if they are not run­ning or rac­ing, calo­ries should be re­stricted due to a lower daily calo­rie burn. This way of think­ing can be a dou­ble-edged sword. When in­jured, for ex­am­ple, your body re­quires a well-bal­anced diet that doesn’t starve it of es­sen­tial nu­tri­ents, so that it can fully heal.

In sum­mer, the de­sire for heavy, com­fort­ing meals di­min­ishes, and the love of bar­beque sea­son re­turns. Us­ing the fresh and de­li­cious pro­duce that is in abun­dance in the sum­mer months, is not only cost ef­fec­tive – but pro­vides the rich­est f lavours. Keep meals sim­ple and light, but en­sure that they are packed with all the right macro- and mi­cro-nu­tri­ents. Fresh fruit is full of an­tiox­i­dants and is per­fect for dessert or salad top­pings. Use nuts, seeds, and av­o­ca­dos for a con­ve­niently sized dose of healthy fats and lean meats for sources of pro­tein (legumes and beans work, too). In-sea­son veg­eta­bles re­quire very lit­tle f lavour en­hanc­ing and add a colour boost to any meal.

All these items are the t yp­i­cal healthy eat­ing op­tions, but don’t for­get dessert. Most peo­ple have a sweet tooth; it just de­pends on the size. One way of quelling crav­ings, is to cre­ate treats from snacks, and fill them in­con­spic­u­ously with veg­eta­bles. Not only do they hit the spot, but they aren’t filled with empty calo­ries that trig­ger guilt after their con­sump­tion.

The recipes in­cluded can be seen as guide­lines; the in­gre­di­ents can eas­ily be sub­sti­tuted with what­ever is avail­able or pre­ferred.

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