Flax Seed

If you don't use flax seed in your recipes, you've gotta start! It's got your omega 3-oils, fiber, and is trans fat free. You can use it as an oil or egg substitute. 3 Tbs. Flax seed can replace 1 Tbs. fat or oil. 1 Tbs. Flax seed + 3 Tbs. water can replace 1 egg. Pssst: this info is right on the side of the box.

I do the substitutions a lot. For the Fiber One cookies I may just take out 1/2 the oil and do the other half Flax Seed (the cookie probably needs a little oil to hold it all together). It's not a lot of oil in the first place, but you can never go wrong making something a little bit better.

I always put Flax Seed in my Honey Whole Wheat Bread, and here's another recipe that I like:

Banana-Cinnamon Waffles

Top Waffles with fruit and yogurt!

1 cup all-purpose flour
1/2 cup whole wheat flour (I do the whole thing in wheat flour and it's fine)
1/4 cup buckwheat flour (if you don't have it, just add more regular flour)
1/4 cup ground flax seed
2 Tbs sugar
1 1/2 tsp. baking powder
1/2 tsp ground cinnamon
1/4 tsp salt
1 1/2 cups fat free milk
3 Tbs butter, melted
2 large eggs, lightly beaten
1 large ripe banana, mashed
cooking spray

Mix it all like you should and make it into a waffle in your iron.

Healthy(er) treats

Cookies may never be carrots, but these two recipes were really tasty and not too rough on the old ticker.

My favorite first

Fiber One Crunch Fudge Cookies

1 box (1 lb 2.3 oz) brownie mix
2 cups Fiber One cereal
1/3 cup water
1 egg
1 Tbs. vegetable oil
2 tsp. vanilla
1/8 tsp. ground cinnamon
2 Tbs. miniature semisweet chocolate chips

1. Heat oven to 350. Spray cookie sheet with cooking spray. Mix all ingredients in large bowl. Drop by rounded tablespoonfuls 2' apart on cookie sheet.
2. Bake 10-12 mins until set. Cool 2 mins, remove from cookie sheet and cool completely.

1 cookie: 70 cals, 1g Fat, 13g carbos, 2g Fiber
...it didn't mention sugar, which I assume is high!

I also thought next time I'll substitute some of the oil for ground flax seed and nix the chocolate chips which really didn't stand out to me. ...even better! I just gave these to some 12 & under people and they gobbled them up!

Healthy No Bake Cookies (which I found on Simply Healthful...that link right over there)

6 Tbs. soy or Almond milk (I just used regular)
2/3 c sucanat or 6 Tbs. honey (I used honey)
2 big Tbs. cocoa or carob powder
3 tsp. vanilla or almond ex.
2/3 c peanut or almond butter
1/4 c ground flax seed
2 big Tbs. wheat germ
2 c oats

Mix last 3 ingredients in bowl. In sauce pan, mix first 5 ingredients. Heat just till smooth. Add butter mix to dry mix and blend. Cool a bit and spoon onto wax paper.

Glycemic Index

You've probably thought about, if not heard lots of advice about what you should eat before, during and after a run. If you followed the marathon I just ran, clementines were my energy preference during the race. However, there is a bit of science behind the choices you make. Some foods are easily and quickly broken down into glucose (your muscle's fuel); these foods have a high glycemic index. Other foods break down slowly and are released more gradually into you bloodstream; these foods have a low glycemic index.

Before your run or race (especially longer than an hour), you are better off eating foods with a low glycemic index. These will provide a prolonged and steady supply of glucose for your working muscles. During a run, a high -glycemic food is a good source of quick energy. High-glycemic foods are also your best choice for after a workout to help refuel muscles and begin repair.


So, here's the list:

High Glycemic Index

Glucose 100
Gatorade 91
Potato, baked 85
Cornflakes 84
Rice cakes 82
Cheerios 74
Cream of Wheat, instant 74
Grahm crackers 74
Bagel, plain 72
Bread, white 70
Bread, wheat 69
Raisins 64
Oatmeal 61
Ice Cream 61 (another good reason to indulge!)

Moderate Glycemic Index

Muffin, bran 60
Bran Chex 58
Orange Juice 57
Rice, white long-grain 56
Rice, brown 55
Sweet Potato 54
Banana, ripe 52
Lentil soup 44
Orange 43
Spaghetti (no sauce) 41
Apple 36
Pear 36

Low Glycemic Index

PowerBar 30-35
Yogurt, low fat fruit 33
Milk, skim 32
Apricots, dried 31
Banana, underripe 30
Lentils 29
Kidney beans 27
Barly 25
Grapefruit 25
Fructose 23
(taken from "Sports Nutrition Guidebook")


I found this list to be pretty interesting. Apparently I should start carrying a bowl of Cream of Wheat with me instead of my trusty Clementine!


From "The Complete Book of Running for Women" by Claire Kowalchik

Breathing

I'm currently finishing up a book by Claire Kowalchik, "The Complete Book of Running for Women." Although there is a woman in the title this book offers great tips and techniques for both sexes.

You may have already heard that breathing on the odd step prevents side stitches, however the greater value lies in its aid in injury prevention. During running you hit the ground with more force at the beginning of exhalation. If you always exhale on the even step or 2:2 (two steps on the inhalation and two steps on the exhalation) you'll end up always striking the ground with the same foot at the beginning of each exhalation. This means one side of your body will constantly experience greater impact, leading to possible injury. So practice breathing in a 3:2 (three steps on the inhalation and two steps on the exhalation) to prevent these consequences.

It may sound annoying the work on your breathing, but I actually gave it a go today and it wasn't so bad. It took my mind off the running as I focused on my breathing. In just a few runs this practice can become habit. By the end of my 3 mile run I didn't have to concentrate on it and had an easy pattern going.