Runner’s Kitchen

Summer Fresh

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.