Skemerkelkresepte, spiritualieë en plaaslike kroeë

Hierdie mense het eintlik 'n skoen geëet

Hierdie mense het eintlik 'n skoen geëet


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Dit is 'n ou cliché: Iemand is so arm of honger dat hulle hul eie skoen wil eet. Of iemand dit al ooit gedoen het om honger te voorkom, is debatteerbaar, maar die konsep het beslis begin posvat danksy die stille komedie van 1925 Die Gold Rushwaarin Charlie Chaplin moeiteloos kook, borde, filette bedien, 'n skoen eet en selfs die veters op sy vurk draai soos spaghetti (ernstig, jy moet kyk na die toneel as u dit nie gedoen het nie, is dit snaaks). Maar die kans dat Chaplin en Mack Swain eintlik 'n regte skoen eet, is skaars; dit lyk baie meer na drop as leer. Het iemand regtig 'n regte skoen geëet? Ja, eintlik: Hierdie mense het.


In 1980 verloor die Duitse filmmaker Werner Herzog 'n weddenskap op sy vriend Errol Morris en eet sy eie skoen nadat hy dit met 'n bietjie hulp van niemand anders as sjef Alice Waters gekook het nie, in haar restaurant Chez Panisse. Die hele gebeurtenis is omskep in 'n kort film, met die gepaste titel "Werner Herzog eet sy skoen.”


Hierdie man, wat bekend is daarvoor dat hy 'n paar eet dom dinge en dit op YouTube gelaai, 'n spoggerige skoen gekoop, dit met 'n paar groente gesmoor en daarna 'n bietjie daarvan geëet. Dit lyk nie asof hy dit geniet nie die ondervinding.


Hierdie YouTube -man kook sy skoene en kry dit eintlik reg verstik die meeste van hulle. Ons raai egter aan om 'n leerskoen bo 'n doek te eet.


'N Aanhanger van Portland Trailblazers met die naam Josh Thatcher het 'n weddenskap gemaak dat as die bewaarder Damian Lillard nie vroeër vanjaar by die Western Conference All-Star-rooster uitkom nie, hy 'n skoen sou eet. Lillard het dit nie reggekry nie, en Thatcher het 'n skoen vir kinders by 'n Goodwill-winkel gekoop, dit gekook, in 'n blender gesit en dit afgedrink as deel van 'n smoothie. Nou maar goed dan.


Sammy hier slaag net daarin om warm sous uit 'n skoen te eet en aan die skoenveter te knaag, maar A vir moeite, dink ons. Die skoen lyk vieslik.


Die kos wat Shalane Flanagan aanvuur

In 2017 het Shalane Flanagan die eerste Amerikaanse vrou in 40 jaar geword wat die New York City Marathon gewen het. Haar geheim? Kos wat meer is as net brandstof. In hul nuwe kookboek, Hardloop vinnig. Kook vinnig. Eet stadig, voedingsafrigter Elyse Kopecky en Flanagan deel die voedsame en heerlike maaltye wat haar gehelp het om die band in Central Park te breek. Ons het hulle gevra om hul top vyf geregte te deel.

Shalane:
Dit is een van my gunsteling resepte van alle tye. Dit is een van die eerste wat ons saam in die Elyse & rsquos -kombuis in Bend, Oregon, getoets het. Ek is pas gediagnoseer met 'n breuk in my rug en ek moes uit die Boston Marathon van 2017 trek en kon nie vir 10 weke aansienlik hardloop of oefen nie. Ek was teleurgesteld, maar dit was opbouend om dit te eet. Dit was iets nuuts en heerliks, en ek het dadelik geweet dat hierdie kookboek wonderlik sou wees. Deur aan die boek te werk, het ek 'n gevoel van doel gehad toe ek 'n bietjie verlore gevoel het omdat ek nie kon hardloop nie.

Ek is dol oor Thaise slaaie, so dit is 'n wonderlike gesonde weergawe en selfs hartliker omdat dit quosa gemaak is. In die somer is ek dol daaroor om 'n vars steak van die rooster by te voeg, en ek is nie kieskeurig oor die snit nie, solank dit 'n grasvleis is. Hierdie resep was 'n belangrike deel van my opleiding, en ek het dit in die week voor New York geëet. Ek het geweet dat dit die koolhidrate bevat wat ek nodig gehad het, en dit sou maklik op my maag wees, en ek probeer niks verander wat ek tydens die oefening gedoen het voor 'n groot wedloop nie.

Elyse:
Baie mense dink nie om vars kruie in 'n graanslaai te sit nie, maar hulle is goed vir vertering en ontsteking, en hulle kry baie vitamiene en minerale. Hierdie resep bevat baie basiliekruid en munt, wat ook baie geur gee. En quinoa is die enigste plantvoedsel wat al nege essensiële aminosure bevat, wat dit 'n uitstekende voedsel vir vegetariërs maak. Hierdie slaai is glutenvry en kan ook maklik veganies gemaak word, en laat die vissous net weg.

Shalane:
Toe ek regtig hard oefen, hardloop ek ongeveer agt weke lank 130 myl per week. My immuunstelsel kan swaar tref. Hierdie sop gee 'n groot hupstoot. Elke bestanddeel het 'n doel. Elyse het my geleer dat volvet klappermelk antiviraal is, en kerrie is ideaal vir inflammasie. En dit het al hierdie groente: patats, kekerertjies, boerenkool. Dit is net hartlik en vertroostend. Gedurende die winter het ek vir Boston in Colorado geoefen, en dit was koud en winderig en sneeu. Ek het twee keer per dag gehardloop, en dit was moeiliker om uit te kom in die aand. Met 'n warm sop om na uit te sien toe ek terugkom, het dit 'n bietjie makliker geword. Waar ek ook al opleiding kry, vind ek 'n plaaslike bakkery om suurdeeg by te kry.

Elyse:
Sop is 'n ongelooflike kos vir hardlopers. As gevolg van natrium en natuurlike elektroliete, word hulle meer hidrerend as gewone water, en dit is ook maklik om op te vul met 'n verskeidenheid groente wat dig is. Vir hierdie sop bied patats 'n maklik verteerbare komplekse koolhidraat, baie noodsaaklike elektroliete en energieke B-vitamiene. Die klappermelk bevat baie mediumketting vetsure, wat maklik is om te verbrand vir energie, en dit lewer romerige rykdom sonder om suiwel by te voeg, waarvoor baie hardlopers sensitief is.

Shalane:
Ek benodig baie proteïene tydens my opleiding. Ek smag daarna, en dit hou my vol. Die gemak en veelsydigheid van die frikkadelle is baie aantreklik. U maak 'n groot bondel en hou dit by u. My opleiding is soos Groundhog Day en dit is uitmergelend, en dit is ongeveer dieselfde ding elke dag vir drie maande. Om 'n goeie verskeidenheid kosse te hê wat nie saai en vervelig is nie, is baie belangrik om die smaakknoppies gelukkig te hou. Dit is so veelsydig en jy kan dit selfs op slaaie of in rysbakke gooi.

Elyse:
Turkye bied proteïene wat maklik verteer kan word, plus noodsaaklike vitamiene en minerale vir energieproduksie. Baie mense dink net dat vrugte en groente vitamiene verskaf, maar vleis van hoë gehalte is voedingsdig. Die gaarmaakmetode maak dit ook 'n goeie keuse vir besige hardlopers: dit is vinnig om dit te bak, en u moet dit eers bruin maak en dan voortdurend kyk terwyl dit prut.

Shalane:
Ek doen intense oefensessies. In die rigting van New York het ek ongeveer 4:40 myl herhaal, vir 'n totaal van 12 myl gedurende die oefensessie. Op daardie dae sou ek 'n groot smoothie maak en 'n klein porsie saam met my hawermout neem voor die hardloop, en dan die res na die oefensessie drink. Na so 'n harde oefensessie is ek nie baie honger nie, maar ek wil 'n goeie herstel hê, en rehidrasie is veral belangrik. Hierdie smoothie is dus 'n uitstekende middel voordat ek gaan sit vir 'n volledige maaltyd.

Ek probeer om beet in my dieet te integreer as ek hard gewerk het, en ek het getoon dat dit goed is vir u kardiovaskulêre stelsel omdat dit nitrate bevat wat die bloeddruk verlaag.

Elyse:
Bietjies is ryk aan minerale, soos kalium, wat hidrasie en spierfunksie help. Hawer is 'n maklik verteerbare bron van komplekse koolhidrate wat energie verskaf om te hardloop. Maar die belangrikste is dat kragvoedsel soos hierdie die doeltreffendste is as dit in die regte verhouding saamgevoeg word. Byvoorbeeld, ons kan die vetoplosbare vitamiene in die vrugte en groente absorbeer sonder die vet in die jogurt, en waarom 'n aanvulling nie so effektief is as om die regte dieet te eet nie.

Shalane:
Ek is nogal lus vir sjokolade en grondboontjiebotter. En ek hou daarvan om middagete, na middagete, grondboontjiebotterkopies te drink saam met warm tee en soort van my ritueel. As ek hard oefen, sien ek uit na 'n lekker bederf, en dit tref regtig die plek. Ek benodig net een of twee, en dit is regtig bevredigend. As ek nie 'n klomp myl opjaag nie, het ek dit 'n paar keer per week. Maar as ek vir 'n marathon oefen, word my smaakknoppies versterk. Dit is 'n verpligte ding, elke dag.

Elyse:
Grondboontjiebotterkopies in die winkel is vol suiker en gehidrogeneerde olies, en dit is regtig sleg vir jou. Dit is toegeeflik en ryk, maar u kan lekker voel as u dit eet. Hulle gebruik klapperolie, grondboontjiebotter, kakaopoeier en esdoringstroop vir die hoofbestanddele, sodat dit alle volvoedsel, goeie vette en natuurlike versoeters bevat. Om dit in my vrieskas te hou, is 'n wonderlike manier om al die goeie vette wat ek nodig het, in 'n klein happie te kry.


Die kos wat Shalane Flanagan aanvuur

In 2017 het Shalane Flanagan die eerste Amerikaanse vrou in 40 jaar geword wat die New York City Marathon gewen het. Haar geheim? Kos wat meer is as net brandstof. In hul nuwe kookboek, Hardloop vinnig. Kook vinnig. Eet stadig, voedingsafrigter Elyse Kopecky en Flanagan deel die voedsame en heerlike maaltye wat haar gehelp het om die band in Central Park te breek. Ons het hulle gevra om hul top vyf geregte te deel.

Shalane:
Dit is een van my gunsteling resepte van alle tye. Dit is een van die eerste wat ons saam in die Elyse & rsquos -kombuis in Bend, Oregon, getoets het. Ek is pas gediagnoseer met 'n breuk in my rug en ek moes uit die Boston Marathon van 2017 trek en kon nie vir 10 weke aansienlik hardloop of oefen nie. Ek was teleurgesteld, maar dit was opbouend om dit te eet. Dit was iets nuuts en heerliks, en ek het dadelik geweet dat hierdie kookboek wonderlik sou wees. Deur aan die boek te werk, het ek 'n gevoel van doel gehad toe ek 'n bietjie verlore gevoel het omdat ek nie kon hardloop nie.

Ek is dol oor Thaise slaaie, so dit is 'n wonderlike gesonde weergawe en selfs hartliker omdat dit quosa gemaak is. In die somer is ek dol daaroor om 'n vars steak van die rooster by te voeg, en ek is nie kieskeurig oor die snit nie, solank dit vleis met gras is. Hierdie resep was 'n belangrike deel van my opleiding, en ek het dit in die week voor New York geëet. Ek het geweet dat dit die koolhidrate bevat wat ek nodig gehad het, en dit sou maklik op my maag wees, en ek probeer niks verander wat ek tydens die oefening gedoen het voor 'n groot wedloop nie.

Elyse:
Baie mense dink nie om vars kruie in 'n graanslaai te sit nie, maar hulle is goed vir vertering en ontsteking, en hulle kry baie vitamiene en minerale. Hierdie resep bevat baie basiliekruid en munt, wat ook baie geur gee. En quinoa is die enigste plantvoedsel wat al nege essensiële aminosure bevat, wat dit 'n uitstekende voedsel vir vegetariërs maak. Hierdie slaai is glutenvry en kan ook maklik veganies gemaak word, en laat die vissous net weg.

Shalane:
Toe ek regtig hard oefen, het ek ongeveer agt weke lank 130 myl per week gehardloop. My immuunstelsel kan baie swaar kry. Hierdie sop gee 'n groot hupstoot. Elke bestanddeel het 'n doel. Elyse het my geleer dat volvet klappermelk antiviraal is, en kerrie is ideaal vir inflammasie. En dit het al hierdie groente: patats, kekerertjies, boerenkool. Dit is net hartlik en vertroostend. Gedurende die winter het ek vir Boston in Colorado geoefen, en dit was koud en winderig en sneeu. Ek het twee keer per dag gehardloop, en dit was moeiliker om uit te kom in die aand. Met 'n warm sop om na uit te sien toe ek terugkom, het dit 'n bietjie makliker geword. Waar ek ook al opleiding kry, vind ek 'n plaaslike bakkery om suurdeeg by te kry.

Elyse:
Sop is 'n ongelooflike kos vir hardlopers. As gevolg van natrium en natuurlike elektroliete, word hulle meer hidrerend as gewone water, en dit is ook maklik om op te vul met 'n verskeidenheid groente wat dig is. Vir hierdie sop bied patats 'n maklik verteerbare komplekse koolhidraat, baie noodsaaklike elektroliete en energieke B-vitamiene. Die klappermelk bevat baie medium-ketting vetsure, wat maklik is om te verbrand vir energie, en dit lewer romerige rykdom sonder om suiwel by te voeg, waarvoor baie hardlopers sensitief is.

Shalane:
Ek benodig baie proteïene tydens my opleiding. Ek smag daarna, en dit hou my vol. Die gemak en veelsydigheid van die frikkadelle is baie aantreklik. Jy maak 'n groot bondel en hou dit byderhand. My opleiding is soos Groundhog Day en dit is uitmergelend, en dit is ongeveer dieselfde ding elke dag vir drie maande. Om 'n goeie verskeidenheid kosse te hê wat nie saai en vervelig is nie, is baie belangrik om die smaakknoppies gelukkig te hou. Dit is so veelsydig en jy kan dit selfs op slaaie of in rysbakke gooi.

Elyse:
Turkye bied proteïene wat maklik verteer kan word, plus noodsaaklike vitamiene en minerale vir energieproduksie. Baie mense dink net dat vrugte en groente vitamiene verskaf, maar vleis van hoë gehalte is voedingsdig. Die gaarmaakmetode maak dit ook 'n goeie keuse vir besige hardlopers: dit is vinnig om dit te bak, en u moet dit eers bruin maak en dan voortdurend kyk terwyl dit prut.

Shalane:
Ek doen intense oefensessies. In die rigting van New York het ek ongeveer 4:40 myl herhaal, in totaal tot 12 myl gedurende die oefensessie. Op daardie dae sou ek 'n groot smoothie maak en 'n klein porsie saam met my hawermout neem voor die hardloop, en dan die res na die oefensessie drink. Na so 'n harde oefensessie is ek nie baie honger nie, maar ek wil 'n goeie herstel hê, en rehidrasie is veral belangrik. Hierdie smoothie is dus 'n wonderlike tussenin voordat ek gaan sit vir 'n volledige maaltyd.

Ek probeer om beet in my dieet te integreer as ek hard gewerk het, en ek het getoon dat dit goed is vir u kardiovaskulêre stelsel omdat dit nitrate bevat wat die bloeddruk verlaag.

Elyse:
Bietjies is ryk aan minerale, soos kalium, wat hidrasie en spierfunksie help. Hawer is 'n maklik verteerbare bron van komplekse koolhidrate wat energie verskaf om te hardloop. Maar die belangrikste is dat kragvoedsel soos hierdie die doeltreffendste is as dit in die regte verhouding saamgevoeg word. Byvoorbeeld, ons kan die vetoplosbare vitamiene in die vrugte en groente absorbeer sonder die vet in die jogurt, en waarom 'n aanvulling nie so effektief is as om die regte dieet te eet nie.

Shalane:
Ek is nogal lus vir sjokolade en grondboontjiebotter. En ek hou daarvan om middagete, na middagete, grondboontjiebotterkopies te drink met warm tee en so 'n soort ritueel. As ek hard oefen, sien ek uit na 'n lekker bederf, en dit tref regtig die plek. Ek benodig net een of twee, en dit is regtig bevredigend. As ek nie 'n klomp myl opjaag nie, het ek dit 'n paar keer per week. Maar as ek vir 'n marathon oefen, word my smaakknoppies versterk. Dit is 'n verpligte ding, elke dag.

Elyse:
Grondboontjiebotterkoppies in die winkel is vol suiker en gehidrogeneerde olies, en dit is regtig sleg vir jou. Dit is toegeeflik en ryk, maar u kan lekker voel as u dit eet. Hulle gebruik klapperolie, grondboontjiebotter, kakaopoeier en esdoringstroop vir die hoofbestanddele, sodat dit alle volvoedsel, goeie vette en natuurlike versoeters bevat. Om dit in my vrieskas te hou, is 'n wonderlike manier om al die goeie vette wat ek nodig het, in 'n klein happie te kry.


Die kos wat Shalane Flanagan aanvuur

In 2017 het Shalane Flanagan die eerste Amerikaanse vrou in 40 jaar geword wat die New York City Marathon gewen het. Haar geheim? Kos wat meer is as net brandstof. In hul nuwe kookboek, Hardloop vinnig. Kook vinnig. Eet stadig, voedingsafrigter Elyse Kopecky en Flanagan deel die voedsame en heerlike maaltye wat haar gehelp het om die band in Central Park te breek. Ons het hulle gevra om hul top vyf geregte te deel.

Shalane:
Dit is een van my gunsteling resepte van alle tye. Dit is een van die eerste wat ons saam in die Elyse & rsquos -kombuis in Bend, Oregon, getoets het. Ek is pas gediagnoseer met 'n breuk in my rug en ek moes uit die Boston Marathon van 2017 trek en kon nie vir 10 weke aansienlik hardloop of oefen nie. Ek was teleurgesteld, maar dit was opbouend om dit te eet. Dit was iets nuuts en heerliks, en ek het dadelik geweet dat hierdie kookboek wonderlik sou wees. Deur aan die boek te werk, het ek 'n gevoel van doel gehad toe ek 'n bietjie verlore gevoel het omdat ek nie kon hardloop nie.

Ek is dol oor Thaise slaaie, so dit is 'n wonderlike gesonde weergawe en selfs hartliker omdat dit quosa gemaak is. In die somer hou ek daarvan om 'n vars steak van die rooster by te voeg, en ek is nie kieskeurig oor die snit nie, solank dit 'n grasvleis is. Hierdie resep was 'n belangrike deel van my opleiding, en ek het dit in die week voor New York geëet. Ek het geweet dat dit die koolhidrate bevat wat ek nodig gehad het, en dit sou maklik op my maag wees, en ek probeer niks verander wat ek tydens die oefening gedoen het voor 'n groot wedloop nie.

Elyse:
Baie mense dink nie om vars kruie in 'n graanslaai te sit nie, maar hulle is goed vir vertering en ontsteking, en hulle kry baie vitamiene en minerale. Hierdie resep bevat baie basiliekruid en munt, wat ook baie geur gee. En quinoa is die enigste plantvoedsel wat al nege essensiële aminosure bevat, wat dit 'n uitstekende voedsel vir vegetariërs maak. Hierdie slaai is glutenvry en kan ook maklik veganies gemaak word, en laat die vissous net weg.

Shalane:
Toe ek regtig hard oefen, hardloop ek ongeveer agt weke lank 130 myl per week. My immuunstelsel kan baie swaar kry. Hierdie sop gee 'n groot hupstoot. Elke bestanddeel het 'n doel. Elyse het my geleer dat volvet klappermelk antiviraal is, en kerrie is ideaal vir inflammasie. En dit het al hierdie groente: patats, kekerertjies, boerenkool. Dit is net hartlik en vertroostend. Gedurende die winter het ek vir Boston in Colorado geoefen, en dit was koud en winderig en sneeu. Ek het twee keer per dag gehardloop, en dit was moeiliker om uit te kom in die aand. Met 'n warm sop om na uit te sien toe ek terugkom, het dit 'n bietjie makliker geword. Waar ek ook al opleiding kry, vind ek 'n plaaslike bakkery om suurdeeg by te kry.

Elyse:
Sop is 'n ongelooflike kos vir hardlopers. As gevolg van natrium en natuurlike elektroliete, word hulle meer hidrerend as gewone water, en dit is ook maklik om op te vul met 'n verskeidenheid groente wat dig is. Vir hierdie sop bied patats 'n maklik verteerbare komplekse koolhidraat, baie noodsaaklike elektroliete en energieke B-vitamiene. Die klappermelk bevat baie mediumketting vetsure, wat maklik is om te verbrand vir energie, en dit lewer romerige rykdom sonder om suiwel by te voeg, waarvoor baie hardlopers sensitief is.

Shalane:
Ek benodig baie proteïene tydens my opleiding. Ek smag daarna, en dit hou my vol. Die gemak en veelsydigheid van die frikkadelle is baie aantreklik. Jy maak 'n groot bondel en hou dit byderhand. My opleiding is soos Groundhog Day en dit is uitmergelend, en dit is ongeveer dieselfde ding elke dag vir drie maande. Om 'n goeie verskeidenheid kosse te hê wat nie saai en vervelig is nie, is baie belangrik om die smaakknoppies gelukkig te hou. Dit is so veelsydig en jy kan dit selfs op slaaie of in rysbakke gooi.

Elyse:
Turkye bied proteïene wat maklik verteer kan word, plus noodsaaklike vitamiene en minerale vir energieproduksie. Baie mense dink net dat vrugte en groente vitamiene verskaf, maar vleis van hoë gehalte is voedingsdig. Die gaarmaakmetode maak dit ook 'n goeie keuse vir besige hardlopers: dit is vinnig om dit te bak, en u moet dit eers bruin maak en dan voortdurend kyk terwyl dit prut.

Shalane:
Ek doen intense oefensessies. In die rigting van New York het ek ongeveer 4:40 myl herhaal, vir 'n totaal van 12 myl gedurende die oefensessie. Op daardie dae sou ek 'n groot smoothie maak en 'n klein porsie saam met my hawermout neem voor die hardloop, en dan die res na die oefensessie drink. Na so 'n harde oefensessie is ek nie baie honger nie, maar ek wil 'n goeie herstel hê, en rehidrasie is veral belangrik. Hierdie smoothie is dus 'n uitstekende middel voordat ek gaan sit vir 'n volledige maaltyd.

Ek probeer om beet in my dieet te integreer as ek hard gewerk het, en ek het getoon dat dit goed is vir u kardiovaskulêre stelsel omdat dit nitrate bevat wat die bloeddruk verlaag.

Elyse:
Bietjies is ryk aan minerale, soos kalium, wat hidrasie en spierfunksie help. Hawer is 'n maklik verteerbare bron van komplekse koolhidrate wat energie verskaf om te hardloop. Maar die belangrikste is dat kragvoedsel soos hierdie die doeltreffendste is as dit in die regte verhouding saamgevoeg word. Byvoorbeeld, ons kan die vetoplosbare vitamiene in die vrugte en groente absorbeer sonder die vet in die jogurt, en waarom 'n aanvulling nie so effektief is as om die regte dieet te eet nie.

Shalane:
Ek is nogal lus vir sjokolade en grondboontjiebotter. En ek hou daarvan om middagete, na middagete, grondboontjiebotterkopies te drink saam met warm tee en soort van my ritueel. As ek hard oefen, sien ek uit na 'n lekker bederf, en dit tref regtig die plek. Ek benodig net een of twee, en dit is regtig bevredigend. As ek nie 'n klomp myl opjaag nie, het ek dit 'n paar keer per week. Maar as ek vir 'n marathon oefen, word my smaakknoppies versterk. Dit is 'n verpligte ding, elke dag.

Elyse:
Grondboontjiebotterkoppies in die winkel is vol suiker en gehidrogeneerde olies, en dit is regtig sleg vir jou. Dit is toegeeflik en ryk, maar u kan lekker voel as u dit eet. Hulle gebruik klapperolie, grondboontjiebotter, kakaopoeier en esdoringstroop vir die hoofbestanddele, sodat dit alle volvoedsel, goeie vette en natuurlike versoeters bevat. Om dit in my vrieskas te hou, is 'n wonderlike manier om al die goeie vette wat ek nodig het, in 'n klein happie te kry.


Die kos wat Shalane Flanagan aanvuur

In 2017 het Shalane Flanagan die eerste Amerikaanse vrou in 40 jaar geword wat die New York City Marathon gewen het. Haar geheim? Kos wat meer is as net brandstof. In hul nuwe kookboek, Hardloop vinnig. Kook vinnig. Eet stadig, voedingsafrigter Elyse Kopecky en Flanagan deel die voedsame en heerlike maaltye wat haar gehelp het om die band in Central Park te breek. Ons het hulle gevra om hul top vyf geregte te deel.

Shalane:
Dit is een van my gunsteling resepte van alle tye. Dit is een van die eerste wat ons saam in die Elyse & rsquos -kombuis in Bend, Oregon, getoets het. Ek is pas gediagnoseer met 'n breuk in my rug en ek moes uit die Boston Marathon van 2017 trek en kon nie vir 10 weke aansienlik hardloop of oefen nie. Ek was teleurgesteld, maar dit was opbouend om dit te eet. Dit was iets nuuts en heerliks, en ek het dadelik geweet dat hierdie kookboek wonderlik sou wees. Deur aan die boek te werk, het ek 'n gevoel van doel gehad toe ek 'n bietjie verlore gevoel het omdat ek nie kon hardloop nie.

Ek is dol oor Thaise slaaie, so dit is 'n wonderlike gesonde weergawe en selfs hartliker omdat dit quosa gemaak is. In die somer is ek dol daaroor om 'n vars steak van die rooster by te voeg, en ek is nie kieskeurig oor die snit nie, solank dit 'n grasvleis is. Hierdie resep was 'n belangrike deel van my opleiding, en ek het dit in die week voor New York geëet. Ek het geweet dat dit die koolhidrate bevat wat ek nodig gehad het, en dit sou maklik op my maag wees, en ek probeer niks verander wat ek tydens die oefening gedoen het voor 'n groot wedren nie.

Elyse:
Baie mense dink nie om vars kruie in 'n graanslaai te sit nie, maar hulle is goed vir vertering en ontsteking, en hulle kry baie vitamiene en minerale. Hierdie resep bevat baie basiliekruid en kruisement, wat ook baie geur gee. En quinoa is die enigste plantvoedsel wat al nege essensiële aminosure bevat, wat dit 'n uitstekende voedsel vir vegetariërs maak. Hierdie slaai is glutenvry en kan ook maklik veganies gemaak word, en laat die vissous net weg.

Shalane:
Toe ek regtig hard oefen, hardloop ek ongeveer agt weke lank 130 myl per week. My immuunstelsel kan baie swaar kry. Hierdie sop gee 'n groot hupstoot. Elke bestanddeel het 'n doel. Elyse het my geleer dat volvet klappermelk antiviraal is, en kerrie is ideaal vir inflammasie. En dit het al hierdie groente: patats, kekerertjies, boerenkool. Dit is net hartlik en vertroostend. Gedurende die winter het ek vir Boston in Colorado geoefen, en dit was koud en winderig en sneeu. Ek het twee keer per dag gehardloop, en dit was moeiliker om uit te kom in die aand. Met 'n warm sop om na uit te sien toe ek terugkom, het dit 'n bietjie makliker geword. Waar ek ook al opleiding kry, vind ek 'n plaaslike bakkery om suurdeeg by te kry.

Elyse:
Sop is 'n ongelooflike kos vir hardlopers. As gevolg van natrium en natuurlike elektroliete, word hulle meer hidrerend as gewone water, en dit is ook maklik om op te vul met 'n verskeidenheid groente wat dig is. Vir hierdie sop bied patats 'n maklik verteerbare komplekse koolhidraat, baie noodsaaklike elektroliete en energieke B-vitamiene. Die klappermelk bevat baie medium-ketting vetsure, wat maklik is om te verbrand vir energie, en dit lewer romerige rykdom sonder om suiwel by te voeg, waarvoor baie hardlopers sensitief is.

Shalane:
Ek benodig baie proteïene tydens my opleiding. Ek smag daarna, en dit hou my vol. Die gemak en veelsydigheid van die frikkadelle is baie aantreklik. U maak 'n groot bondel en hou dit by u. My opleiding is soos Groundhog Day en dit is uitmergelend, en dit is ongeveer dieselfde ding elke dag vir drie maande. Om 'n goeie verskeidenheid kosse te hê wat nie saai en vervelig is nie, is baie belangrik om die smaakknoppies gelukkig te hou. Dit is so veelsydig en jy kan dit selfs op slaaie of in rysbakke gooi.

Elyse:
Turkye bied proteïene wat maklik verteer kan word, plus noodsaaklike vitamiene en minerale vir energieproduksie. Baie mense dink net dat vrugte en groente vitamiene verskaf, maar vleis van hoë gehalte is voedingsdig. Die gaarmaakmetode maak dit ook 'n goeie keuse vir besige hardlopers: dit is vinnig om dit te bak, en u moet dit eers bruin maak en dan voortdurend kyk terwyl dit prut.

Shalane:
Ek doen intense oefensessies. In die rigting van New York het ek ongeveer 4:40 myl herhaal, in totaal tot 12 myl gedurende die oefensessie. Op daardie dae sou ek 'n groot smoothie maak en 'n klein porsie saam met my hawermout neem voor die hardloop, en dan die res na die oefensessie drink. Na so 'n harde oefensessie is ek nie baie honger nie, maar ek wil 'n goeie herstel hê, en rehidrasie is veral belangrik. Hierdie smoothie is dus 'n wonderlike tussenin voordat ek gaan sit vir 'n volledige maaltyd.

Ek probeer om beet in my dieet te integreer as ek hard gewerk het, en ek het getoon dat dit goed is vir u kardiovaskulêre stelsel omdat dit nitrate bevat wat die bloeddruk verlaag.

Elyse:
Bietjies is ryk aan minerale, soos kalium, wat hidrasie en spierfunksie help. Hawer is 'n maklik verteerbare bron van komplekse koolhidrate wat energie verskaf om te hardloop. Maar die belangrikste is dat kragvoedsel soos hierdie die doeltreffendste is as dit in die regte verhouding saamgevoeg word. Byvoorbeeld, ons kan die vetoplosbare vitamiene in die vrugte en groente absorbeer sonder die vet in die jogurt, en waarom 'n aanvulling nie so effektief is as om die regte dieet te eet nie.

Shalane:
Ek is nogal lus vir sjokolade en grondboontjiebotter. En ek hou daarvan om middagete, na middagete, grondboontjiebotterkopies te drink saam met warm tee en soort van my ritueel. As ek hard oefen, sien ek uit na 'n lekker bederf, en dit tref regtig die plek. Ek benodig net een of twee, en dit is regtig bevredigend. As ek nie 'n klomp myl opjaag nie, het ek dit 'n paar keer per week. Maar as ek vir 'n marathon oefen, word my smaakknoppies versterk. Dit is 'n verpligte ding, elke dag.

Elyse:
Grondboontjiebotterkoppies in die winkel is vol suiker en gehidrogeneerde olies, en dit is regtig sleg vir jou. Dit is toegeeflik en ryk, maar u kan lekker voel as u dit eet. Hulle gebruik klapperolie, grondboontjiebotter, kakaopoeier en esdoringstroop vir die hoofbestanddele, sodat dit alle volvoedsel, goeie vette en natuurlike versoeters bevat. Om dit in my vrieskas te hou, is 'n wonderlike manier om al die goeie vette wat ek nodig het, in 'n klein happie te kry.


Die kos wat Shalane Flanagan aanvuur

In 2017 het Shalane Flanagan die eerste Amerikaanse vrou in 40 jaar geword wat die New York City Marathon gewen het. Haar geheim? Kos wat meer is as net brandstof. In hul nuwe kookboek, Hardloop vinnig. Kook vinnig. Eet stadig, voedingsafrigter Elyse Kopecky en Flanagan deel die voedsame en heerlike maaltye wat haar gehelp het om die band in Central Park te breek. Ons het hulle gevra om hul top vyf geregte te deel.

Shalane:
Dit is een van my gunsteling resepte van alle tye. Dit is een van die eerste wat ons saam in die Elyse & rsquos -kombuis in Bend, Oregon, getoets het. Ek is pas gediagnoseer met 'n breuk in my rug en ek moes uit die Boston Marathon van 2017 trek en kon nie vir 10 weke aansienlik hardloop of oefen nie. Ek was teleurgesteld, maar dit was opbouend om dit te eet. Dit was iets nuuts en heerliks, en ek het dadelik geweet dat hierdie kookboek wonderlik sou wees. Deur aan die boek te werk, het ek 'n gevoel van doel gehad toe ek 'n bietjie verlore gevoel het omdat ek nie kon hardloop nie.

Ek is dol oor Thaise slaaie, so dit is 'n wonderlike gesonde weergawe en selfs hartliker omdat dit quosa gemaak is. In die somer is ek dol daaroor om 'n vars steak van die rooster by te voeg, en ek is nie kieskeurig oor die snit nie, solank dit 'n grasvleis is. Hierdie resep was 'n belangrike deel van my opleiding, en ek het dit in die week voor New York geëet. Ek het geweet dat dit die koolhidrate bevat wat ek nodig gehad het, en dit sou maklik op my maag wees, en ek probeer niks verander wat ek tydens die oefening gedoen het voor 'n groot wedloop nie.

Elyse:
Baie mense dink nie om vars kruie in 'n graanslaai te sit nie, maar hulle is goed vir vertering en ontsteking, en hulle kry baie vitamiene en minerale. Hierdie resep bevat baie basiliekruid en kruisement, wat ook baie geur gee. En quinoa is die enigste plantvoedsel wat al nege essensiële aminosure bevat, wat dit 'n uitstekende voedsel vir vegetariërs maak. Hierdie slaai is glutenvry en kan ook maklik veganies gemaak word, en laat die vissous net weg.

Shalane:
Toe ek regtig hard oefen, hardloop ek ongeveer agt weke lank 130 myl per week. My immuunstelsel kan baie swaar kry. Hierdie sop gee 'n groot hupstoot. Elke bestanddeel het 'n doel. Elyse het my geleer dat volvet klappermelk antiviraal is, en kerrie is ideaal vir inflammasie. En dit het al hierdie groente: patats, kekerertjies, boerenkool. Dit is net hartlik en vertroostend. Gedurende die winter het ek vir Boston in Colorado geoefen, en dit was koud en winderig en sneeu. Ek het twee keer per dag gehardloop, en dit was moeiliker om uit te kom in die aand. Met 'n warm sop om na uit te sien toe ek terugkom, het dit 'n bietjie makliker geword. Waar ek ook al opleiding kry, vind ek 'n plaaslike bakkery om suurdeeg by te kry.

Elyse:
Sop is 'n ongelooflike kos vir hardlopers. As gevolg van natrium en natuurlike elektroliete, word hulle meer hidrerend as gewone water, en dit is ook maklik om op te vul met 'n verskeidenheid groente wat dig is. Vir hierdie sop bied patats 'n maklik verteerbare komplekse koolhidraat, baie noodsaaklike elektroliete en energieke B-vitamiene. Die klappermelk bevat baie medium-ketting vetsure, wat maklik is om te verbrand vir energie, en dit lewer romerige rykdom sonder om suiwel by te voeg, waarvoor baie hardlopers sensitief is.

Shalane:
Ek benodig baie proteïene tydens my opleiding. Ek smag daarna, en dit hou my vol. Die gemak en veelsydigheid van die frikkadelle is baie aantreklik. Jy maak 'n groot bondel en hou dit byderhand. My training is like Groundhog Day&mdash it&rsquos grueling, and it&rsquos pretty much the same thing every day for three months. Having a good variety of food options that aren&rsquot bland and boring is really important to keep the taste buds happy. These are so versatile&mdashyou can even throw them on salads or in rice bowls.

Elyse:
Turkey provides protein that&rsquos easy to digest, plus essential vitamins and minerals for energy production. Many people only think fruits and vegetables provide vitamins, but high-quality meat is nutrient-dense. The cooking method also makes these a good choice for busy runners: Baking them is quick, and you don&rsquot have to brown them first and then constantly watch while they simmer.

Shalane:
I do intense track workouts. Leading up to New York, I was doing mile repeats around 4:40, for up to 12 miles total over the workout. On those days, I would make a big smoothie and have a small portion to go with my oatmeal before my run, and then drink the rest after the workout. After a hard workout like that I&rsquom not super-hungry, but I want a good recovery, and rehydration is especially important. So this smoothie is a great in-between before I sit down for a full meal.

I try to integrate beets into my diet when I&rsquom training hard&mdashscience has shown they may be good for your cardiovascular system because they contain nitrates that help lower blood pressure.

Elyse:
Beets are rich in minerals like potassium, which helps hydration and muscle function. Oats are an easy-to-digest source of complex carbs that provide energy for running. But most importantly, power foods like these are most effective when combined together in the right ratio. For example, we can&rsquot absorb the fat-soluble vitamins in the fruit and veggies without the fat in the yogurt&mdashthat&rsquos why taking a supplement isn&rsquot as effective as eating the real deal.

Shalane:
I crave chocolate and peanut butter quite a bit. And I love to have peanut butter cups midday, after lunch with hot tea&mdashthat&rsquos kind of my ritual. When I&rsquom training hard, I look forward to a sweet treat and this really hits the spot. I only need one or two, and it&rsquos really satisfying. If I&rsquom not racking up a ton of miles, I&rsquoll have these a couple times a week. But when I&rsquom training for a marathon, my taste buds are intensified. These are a mandatory thing, every single day.

Elyse:
Store-bought peanut butter cups are full of sugar and hydrogenated oils&mdashthey&rsquore really bad for you. These are indulgent and rich, but you can feel good about eating them. They use coconut oil, peanut butter, cocoa powder, and maple syrup for the main ingredients, so it&rsquos all whole foods, good fats, and natural sweeteners. Having these stashed in my freezer is an awesome way to get all the good fats I need, in one little bite.


The Food That Fuels Shalane Flanagan

In 2017, Shalane Flanagan became the first American woman in 40 years to win the New York City Marathon. Her secret? Food that&rsquos more than just fuel. In their new cookbook, Run Fast. Cook Fast. Eat Slow, nutrition coach Elyse Kopecky and Flanagan share the nourishing and delicious meals that helped her break the tape in Central Park. We asked them to share their top five dishes.

Shalane:
This is one of my favorite recipes of all time. It&rsquos one of the first we tested together in Elyse&rsquos kitchen in Bend, Oregon. I had just been diagnosed with a fracture in my back&mdashI had to pull out of the 2017 Boston Marathon and couldn&rsquot run or train significantly for 10 weeks. I was feeling down, but eating this was uplifting. It was something new and delicious, and I knew immediately that this cookbook was going to be awesome. Working on the book gave me a sense of purpose when I felt a little lost because I couldn&rsquot run.

I love Thai salads, so this is a great healthy version, and even heartier because it&rsquos made with quinoa. In the summer, I love adding a fresh steak from the grill&mdashI&rsquom not picky about the cut, as long as it&rsquos grass-fed beef. This recipe was a staple throughout my training, and I ate it in the week leading up to New York. I knew it had the carbohydrates I needed and would be easy on my stomach, and I try not to change anything I&rsquove done in training before a big race.

Elyse:
A lot of people don&rsquot think to put fresh herbs in a grain salad, but they&rsquore good for digestion and inflammation, and they&rsquove got lots of vitamins and minerals. This recipe features lots of basil and mint, which also add a ton of flavor. And quinoa is the only plant food that contains all nine essential amino acids, making it a great food for vegetarians. This salad is gluten-free, and can easily be made vegan, too&mdashjust leave out the fish sauce.

Shalane:
When I&rsquom training really hard, I&rsquom running 130 miles a week for about eight weeks. My immune system can take a heavy hit. This soup gives it a huge boost. Every ingredient has a purpose. Elyse taught me that full-fat coconut milk is antiviral, and curry is great for inflammation. And it has all these veggies: sweet potatoes, chickpeas, kale. It&rsquos just hearty and comforting. During the winter, I was training for Boston in Colorado, and it was cold and windy and snowy. I was running twice a day, and my evening runs were harder to get out for. Having a warm soup to look forward to when I got back made it a little easier. Wherever I&rsquom training, I find a local bakery to get sourdough to go with it.

Elyse:
Soups are an incredible food for runners. They&rsquore more hydrating than plain water because of the sodium and natural electrolytes, and they&rsquore easy to load up with a variety of nutrient-dense veggies. For this soup, sweet potatoes provide an easy-to-digest complex carb, lots of essential electrolytes, and energizing B vitamins. The coconut milk is high in medium-chain fatty acids, which are easy to burn for energy, and it delivers creamy richness without adding dairy, which a lot of runners are sensitive to.

Shalane:
I need a lot of protein in my training. I crave it, and it keeps me full. The convenience and versatility of the meatballs are really appealing. You make a big batch, and have them around. My training is like Groundhog Day&mdash it&rsquos grueling, and it&rsquos pretty much the same thing every day for three months. Having a good variety of food options that aren&rsquot bland and boring is really important to keep the taste buds happy. These are so versatile&mdashyou can even throw them on salads or in rice bowls.

Elyse:
Turkey provides protein that&rsquos easy to digest, plus essential vitamins and minerals for energy production. Many people only think fruits and vegetables provide vitamins, but high-quality meat is nutrient-dense. The cooking method also makes these a good choice for busy runners: Baking them is quick, and you don&rsquot have to brown them first and then constantly watch while they simmer.

Shalane:
I do intense track workouts. Leading up to New York, I was doing mile repeats around 4:40, for up to 12 miles total over the workout. On those days, I would make a big smoothie and have a small portion to go with my oatmeal before my run, and then drink the rest after the workout. After a hard workout like that I&rsquom not super-hungry, but I want a good recovery, and rehydration is especially important. So this smoothie is a great in-between before I sit down for a full meal.

I try to integrate beets into my diet when I&rsquom training hard&mdashscience has shown they may be good for your cardiovascular system because they contain nitrates that help lower blood pressure.

Elyse:
Beets are rich in minerals like potassium, which helps hydration and muscle function. Oats are an easy-to-digest source of complex carbs that provide energy for running. But most importantly, power foods like these are most effective when combined together in the right ratio. For example, we can&rsquot absorb the fat-soluble vitamins in the fruit and veggies without the fat in the yogurt&mdashthat&rsquos why taking a supplement isn&rsquot as effective as eating the real deal.

Shalane:
I crave chocolate and peanut butter quite a bit. And I love to have peanut butter cups midday, after lunch with hot tea&mdashthat&rsquos kind of my ritual. When I&rsquom training hard, I look forward to a sweet treat and this really hits the spot. I only need one or two, and it&rsquos really satisfying. If I&rsquom not racking up a ton of miles, I&rsquoll have these a couple times a week. But when I&rsquom training for a marathon, my taste buds are intensified. These are a mandatory thing, every single day.

Elyse:
Store-bought peanut butter cups are full of sugar and hydrogenated oils&mdashthey&rsquore really bad for you. These are indulgent and rich, but you can feel good about eating them. They use coconut oil, peanut butter, cocoa powder, and maple syrup for the main ingredients, so it&rsquos all whole foods, good fats, and natural sweeteners. Having these stashed in my freezer is an awesome way to get all the good fats I need, in one little bite.


The Food That Fuels Shalane Flanagan

In 2017, Shalane Flanagan became the first American woman in 40 years to win the New York City Marathon. Her secret? Food that&rsquos more than just fuel. In their new cookbook, Run Fast. Cook Fast. Eat Slow, nutrition coach Elyse Kopecky and Flanagan share the nourishing and delicious meals that helped her break the tape in Central Park. We asked them to share their top five dishes.

Shalane:
This is one of my favorite recipes of all time. It&rsquos one of the first we tested together in Elyse&rsquos kitchen in Bend, Oregon. I had just been diagnosed with a fracture in my back&mdashI had to pull out of the 2017 Boston Marathon and couldn&rsquot run or train significantly for 10 weeks. I was feeling down, but eating this was uplifting. It was something new and delicious, and I knew immediately that this cookbook was going to be awesome. Working on the book gave me a sense of purpose when I felt a little lost because I couldn&rsquot run.

I love Thai salads, so this is a great healthy version, and even heartier because it&rsquos made with quinoa. In the summer, I love adding a fresh steak from the grill&mdashI&rsquom not picky about the cut, as long as it&rsquos grass-fed beef. This recipe was a staple throughout my training, and I ate it in the week leading up to New York. I knew it had the carbohydrates I needed and would be easy on my stomach, and I try not to change anything I&rsquove done in training before a big race.

Elyse:
A lot of people don&rsquot think to put fresh herbs in a grain salad, but they&rsquore good for digestion and inflammation, and they&rsquove got lots of vitamins and minerals. This recipe features lots of basil and mint, which also add a ton of flavor. And quinoa is the only plant food that contains all nine essential amino acids, making it a great food for vegetarians. This salad is gluten-free, and can easily be made vegan, too&mdashjust leave out the fish sauce.

Shalane:
When I&rsquom training really hard, I&rsquom running 130 miles a week for about eight weeks. My immune system can take a heavy hit. This soup gives it a huge boost. Every ingredient has a purpose. Elyse taught me that full-fat coconut milk is antiviral, and curry is great for inflammation. And it has all these veggies: sweet potatoes, chickpeas, kale. It&rsquos just hearty and comforting. During the winter, I was training for Boston in Colorado, and it was cold and windy and snowy. I was running twice a day, and my evening runs were harder to get out for. Having a warm soup to look forward to when I got back made it a little easier. Wherever I&rsquom training, I find a local bakery to get sourdough to go with it.

Elyse:
Soups are an incredible food for runners. They&rsquore more hydrating than plain water because of the sodium and natural electrolytes, and they&rsquore easy to load up with a variety of nutrient-dense veggies. For this soup, sweet potatoes provide an easy-to-digest complex carb, lots of essential electrolytes, and energizing B vitamins. The coconut milk is high in medium-chain fatty acids, which are easy to burn for energy, and it delivers creamy richness without adding dairy, which a lot of runners are sensitive to.

Shalane:
I need a lot of protein in my training. I crave it, and it keeps me full. The convenience and versatility of the meatballs are really appealing. You make a big batch, and have them around. My training is like Groundhog Day&mdash it&rsquos grueling, and it&rsquos pretty much the same thing every day for three months. Having a good variety of food options that aren&rsquot bland and boring is really important to keep the taste buds happy. These are so versatile&mdashyou can even throw them on salads or in rice bowls.

Elyse:
Turkey provides protein that&rsquos easy to digest, plus essential vitamins and minerals for energy production. Many people only think fruits and vegetables provide vitamins, but high-quality meat is nutrient-dense. The cooking method also makes these a good choice for busy runners: Baking them is quick, and you don&rsquot have to brown them first and then constantly watch while they simmer.

Shalane:
I do intense track workouts. Leading up to New York, I was doing mile repeats around 4:40, for up to 12 miles total over the workout. On those days, I would make a big smoothie and have a small portion to go with my oatmeal before my run, and then drink the rest after the workout. After a hard workout like that I&rsquom not super-hungry, but I want a good recovery, and rehydration is especially important. So this smoothie is a great in-between before I sit down for a full meal.

I try to integrate beets into my diet when I&rsquom training hard&mdashscience has shown they may be good for your cardiovascular system because they contain nitrates that help lower blood pressure.

Elyse:
Beets are rich in minerals like potassium, which helps hydration and muscle function. Oats are an easy-to-digest source of complex carbs that provide energy for running. But most importantly, power foods like these are most effective when combined together in the right ratio. For example, we can&rsquot absorb the fat-soluble vitamins in the fruit and veggies without the fat in the yogurt&mdashthat&rsquos why taking a supplement isn&rsquot as effective as eating the real deal.

Shalane:
I crave chocolate and peanut butter quite a bit. And I love to have peanut butter cups midday, after lunch with hot tea&mdashthat&rsquos kind of my ritual. When I&rsquom training hard, I look forward to a sweet treat and this really hits the spot. I only need one or two, and it&rsquos really satisfying. If I&rsquom not racking up a ton of miles, I&rsquoll have these a couple times a week. But when I&rsquom training for a marathon, my taste buds are intensified. These are a mandatory thing, every single day.

Elyse:
Store-bought peanut butter cups are full of sugar and hydrogenated oils&mdashthey&rsquore really bad for you. These are indulgent and rich, but you can feel good about eating them. They use coconut oil, peanut butter, cocoa powder, and maple syrup for the main ingredients, so it&rsquos all whole foods, good fats, and natural sweeteners. Having these stashed in my freezer is an awesome way to get all the good fats I need, in one little bite.


The Food That Fuels Shalane Flanagan

In 2017, Shalane Flanagan became the first American woman in 40 years to win the New York City Marathon. Her secret? Food that&rsquos more than just fuel. In their new cookbook, Run Fast. Cook Fast. Eat Slow, nutrition coach Elyse Kopecky and Flanagan share the nourishing and delicious meals that helped her break the tape in Central Park. We asked them to share their top five dishes.

Shalane:
This is one of my favorite recipes of all time. It&rsquos one of the first we tested together in Elyse&rsquos kitchen in Bend, Oregon. I had just been diagnosed with a fracture in my back&mdashI had to pull out of the 2017 Boston Marathon and couldn&rsquot run or train significantly for 10 weeks. I was feeling down, but eating this was uplifting. It was something new and delicious, and I knew immediately that this cookbook was going to be awesome. Working on the book gave me a sense of purpose when I felt a little lost because I couldn&rsquot run.

I love Thai salads, so this is a great healthy version, and even heartier because it&rsquos made with quinoa. In the summer, I love adding a fresh steak from the grill&mdashI&rsquom not picky about the cut, as long as it&rsquos grass-fed beef. This recipe was a staple throughout my training, and I ate it in the week leading up to New York. I knew it had the carbohydrates I needed and would be easy on my stomach, and I try not to change anything I&rsquove done in training before a big race.

Elyse:
A lot of people don&rsquot think to put fresh herbs in a grain salad, but they&rsquore good for digestion and inflammation, and they&rsquove got lots of vitamins and minerals. This recipe features lots of basil and mint, which also add a ton of flavor. And quinoa is the only plant food that contains all nine essential amino acids, making it a great food for vegetarians. This salad is gluten-free, and can easily be made vegan, too&mdashjust leave out the fish sauce.

Shalane:
When I&rsquom training really hard, I&rsquom running 130 miles a week for about eight weeks. My immune system can take a heavy hit. This soup gives it a huge boost. Every ingredient has a purpose. Elyse taught me that full-fat coconut milk is antiviral, and curry is great for inflammation. And it has all these veggies: sweet potatoes, chickpeas, kale. It&rsquos just hearty and comforting. During the winter, I was training for Boston in Colorado, and it was cold and windy and snowy. I was running twice a day, and my evening runs were harder to get out for. Having a warm soup to look forward to when I got back made it a little easier. Wherever I&rsquom training, I find a local bakery to get sourdough to go with it.

Elyse:
Soups are an incredible food for runners. They&rsquore more hydrating than plain water because of the sodium and natural electrolytes, and they&rsquore easy to load up with a variety of nutrient-dense veggies. For this soup, sweet potatoes provide an easy-to-digest complex carb, lots of essential electrolytes, and energizing B vitamins. The coconut milk is high in medium-chain fatty acids, which are easy to burn for energy, and it delivers creamy richness without adding dairy, which a lot of runners are sensitive to.

Shalane:
I need a lot of protein in my training. I crave it, and it keeps me full. The convenience and versatility of the meatballs are really appealing. You make a big batch, and have them around. My training is like Groundhog Day&mdash it&rsquos grueling, and it&rsquos pretty much the same thing every day for three months. Having a good variety of food options that aren&rsquot bland and boring is really important to keep the taste buds happy. These are so versatile&mdashyou can even throw them on salads or in rice bowls.

Elyse:
Turkey provides protein that&rsquos easy to digest, plus essential vitamins and minerals for energy production. Many people only think fruits and vegetables provide vitamins, but high-quality meat is nutrient-dense. The cooking method also makes these a good choice for busy runners: Baking them is quick, and you don&rsquot have to brown them first and then constantly watch while they simmer.

Shalane:
I do intense track workouts. Leading up to New York, I was doing mile repeats around 4:40, for up to 12 miles total over the workout. On those days, I would make a big smoothie and have a small portion to go with my oatmeal before my run, and then drink the rest after the workout. After a hard workout like that I&rsquom not super-hungry, but I want a good recovery, and rehydration is especially important. So this smoothie is a great in-between before I sit down for a full meal.

I try to integrate beets into my diet when I&rsquom training hard&mdashscience has shown they may be good for your cardiovascular system because they contain nitrates that help lower blood pressure.

Elyse:
Beets are rich in minerals like potassium, which helps hydration and muscle function. Oats are an easy-to-digest source of complex carbs that provide energy for running. But most importantly, power foods like these are most effective when combined together in the right ratio. For example, we can&rsquot absorb the fat-soluble vitamins in the fruit and veggies without the fat in the yogurt&mdashthat&rsquos why taking a supplement isn&rsquot as effective as eating the real deal.

Shalane:
I crave chocolate and peanut butter quite a bit. And I love to have peanut butter cups midday, after lunch with hot tea&mdashthat&rsquos kind of my ritual. When I&rsquom training hard, I look forward to a sweet treat and this really hits the spot. I only need one or two, and it&rsquos really satisfying. If I&rsquom not racking up a ton of miles, I&rsquoll have these a couple times a week. But when I&rsquom training for a marathon, my taste buds are intensified. These are a mandatory thing, every single day.

Elyse:
Store-bought peanut butter cups are full of sugar and hydrogenated oils&mdashthey&rsquore really bad for you. These are indulgent and rich, but you can feel good about eating them. They use coconut oil, peanut butter, cocoa powder, and maple syrup for the main ingredients, so it&rsquos all whole foods, good fats, and natural sweeteners. Having these stashed in my freezer is an awesome way to get all the good fats I need, in one little bite.


The Food That Fuels Shalane Flanagan

In 2017, Shalane Flanagan became the first American woman in 40 years to win the New York City Marathon. Her secret? Food that&rsquos more than just fuel. In their new cookbook, Run Fast. Cook Fast. Eat Slow, nutrition coach Elyse Kopecky and Flanagan share the nourishing and delicious meals that helped her break the tape in Central Park. We asked them to share their top five dishes.

Shalane:
This is one of my favorite recipes of all time. It&rsquos one of the first we tested together in Elyse&rsquos kitchen in Bend, Oregon. I had just been diagnosed with a fracture in my back&mdashI had to pull out of the 2017 Boston Marathon and couldn&rsquot run or train significantly for 10 weeks. I was feeling down, but eating this was uplifting. It was something new and delicious, and I knew immediately that this cookbook was going to be awesome. Working on the book gave me a sense of purpose when I felt a little lost because I couldn&rsquot run.

I love Thai salads, so this is a great healthy version, and even heartier because it&rsquos made with quinoa. In the summer, I love adding a fresh steak from the grill&mdashI&rsquom not picky about the cut, as long as it&rsquos grass-fed beef. This recipe was a staple throughout my training, and I ate it in the week leading up to New York. I knew it had the carbohydrates I needed and would be easy on my stomach, and I try not to change anything I&rsquove done in training before a big race.

Elyse:
A lot of people don&rsquot think to put fresh herbs in a grain salad, but they&rsquore good for digestion and inflammation, and they&rsquove got lots of vitamins and minerals. This recipe features lots of basil and mint, which also add a ton of flavor. And quinoa is the only plant food that contains all nine essential amino acids, making it a great food for vegetarians. This salad is gluten-free, and can easily be made vegan, too&mdashjust leave out the fish sauce.

Shalane:
When I&rsquom training really hard, I&rsquom running 130 miles a week for about eight weeks. My immune system can take a heavy hit. This soup gives it a huge boost. Every ingredient has a purpose. Elyse taught me that full-fat coconut milk is antiviral, and curry is great for inflammation. And it has all these veggies: sweet potatoes, chickpeas, kale. It&rsquos just hearty and comforting. During the winter, I was training for Boston in Colorado, and it was cold and windy and snowy. I was running twice a day, and my evening runs were harder to get out for. Having a warm soup to look forward to when I got back made it a little easier. Wherever I&rsquom training, I find a local bakery to get sourdough to go with it.

Elyse:
Soups are an incredible food for runners. They&rsquore more hydrating than plain water because of the sodium and natural electrolytes, and they&rsquore easy to load up with a variety of nutrient-dense veggies. For this soup, sweet potatoes provide an easy-to-digest complex carb, lots of essential electrolytes, and energizing B vitamins. The coconut milk is high in medium-chain fatty acids, which are easy to burn for energy, and it delivers creamy richness without adding dairy, which a lot of runners are sensitive to.

Shalane:
I need a lot of protein in my training. I crave it, and it keeps me full. The convenience and versatility of the meatballs are really appealing. You make a big batch, and have them around. My training is like Groundhog Day&mdash it&rsquos grueling, and it&rsquos pretty much the same thing every day for three months. Having a good variety of food options that aren&rsquot bland and boring is really important to keep the taste buds happy. These are so versatile&mdashyou can even throw them on salads or in rice bowls.

Elyse:
Turkey provides protein that&rsquos easy to digest, plus essential vitamins and minerals for energy production. Many people only think fruits and vegetables provide vitamins, but high-quality meat is nutrient-dense. The cooking method also makes these a good choice for busy runners: Baking them is quick, and you don&rsquot have to brown them first and then constantly watch while they simmer.

Shalane:
I do intense track workouts. Leading up to New York, I was doing mile repeats around 4:40, for up to 12 miles total over the workout. On those days, I would make a big smoothie and have a small portion to go with my oatmeal before my run, and then drink the rest after the workout. After a hard workout like that I&rsquom not super-hungry, but I want a good recovery, and rehydration is especially important. So this smoothie is a great in-between before I sit down for a full meal.

I try to integrate beets into my diet when I&rsquom training hard&mdashscience has shown they may be good for your cardiovascular system because they contain nitrates that help lower blood pressure.

Elyse:
Beets are rich in minerals like potassium, which helps hydration and muscle function. Oats are an easy-to-digest source of complex carbs that provide energy for running. But most importantly, power foods like these are most effective when combined together in the right ratio. For example, we can&rsquot absorb the fat-soluble vitamins in the fruit and veggies without the fat in the yogurt&mdashthat&rsquos why taking a supplement isn&rsquot as effective as eating the real deal.

Shalane:
I crave chocolate and peanut butter quite a bit. And I love to have peanut butter cups midday, after lunch with hot tea&mdashthat&rsquos kind of my ritual. When I&rsquom training hard, I look forward to a sweet treat and this really hits the spot. I only need one or two, and it&rsquos really satisfying. If I&rsquom not racking up a ton of miles, I&rsquoll have these a couple times a week. But when I&rsquom training for a marathon, my taste buds are intensified. These are a mandatory thing, every single day.

Elyse:
Store-bought peanut butter cups are full of sugar and hydrogenated oils&mdashthey&rsquore really bad for you. These are indulgent and rich, but you can feel good about eating them. They use coconut oil, peanut butter, cocoa powder, and maple syrup for the main ingredients, so it&rsquos all whole foods, good fats, and natural sweeteners. Having these stashed in my freezer is an awesome way to get all the good fats I need, in one little bite.


The Food That Fuels Shalane Flanagan

In 2017, Shalane Flanagan became the first American woman in 40 years to win the New York City Marathon. Her secret? Food that&rsquos more than just fuel. In their new cookbook, Run Fast. Cook Fast. Eat Slow, nutrition coach Elyse Kopecky and Flanagan share the nourishing and delicious meals that helped her break the tape in Central Park. We asked them to share their top five dishes.

Shalane:
This is one of my favorite recipes of all time. It&rsquos one of the first we tested together in Elyse&rsquos kitchen in Bend, Oregon. I had just been diagnosed with a fracture in my back&mdashI had to pull out of the 2017 Boston Marathon and couldn&rsquot run or train significantly for 10 weeks. I was feeling down, but eating this was uplifting. It was something new and delicious, and I knew immediately that this cookbook was going to be awesome. Working on the book gave me a sense of purpose when I felt a little lost because I couldn&rsquot run.

I love Thai salads, so this is a great healthy version, and even heartier because it&rsquos made with quinoa. In the summer, I love adding a fresh steak from the grill&mdashI&rsquom not picky about the cut, as long as it&rsquos grass-fed beef. This recipe was a staple throughout my training, and I ate it in the week leading up to New York. I knew it had the carbohydrates I needed and would be easy on my stomach, and I try not to change anything I&rsquove done in training before a big race.

Elyse:
A lot of people don&rsquot think to put fresh herbs in a grain salad, but they&rsquore good for digestion and inflammation, and they&rsquove got lots of vitamins and minerals. This recipe features lots of basil and mint, which also add a ton of flavor. And quinoa is the only plant food that contains all nine essential amino acids, making it a great food for vegetarians. This salad is gluten-free, and can easily be made vegan, too&mdashjust leave out the fish sauce.

Shalane:
When I&rsquom training really hard, I&rsquom running 130 miles a week for about eight weeks. My immune system can take a heavy hit. This soup gives it a huge boost. Every ingredient has a purpose. Elyse taught me that full-fat coconut milk is antiviral, and curry is great for inflammation. And it has all these veggies: sweet potatoes, chickpeas, kale. It&rsquos just hearty and comforting. During the winter, I was training for Boston in Colorado, and it was cold and windy and snowy. I was running twice a day, and my evening runs were harder to get out for. Having a warm soup to look forward to when I got back made it a little easier. Wherever I&rsquom training, I find a local bakery to get sourdough to go with it.

Elyse:
Soups are an incredible food for runners. They&rsquore more hydrating than plain water because of the sodium and natural electrolytes, and they&rsquore easy to load up with a variety of nutrient-dense veggies. For this soup, sweet potatoes provide an easy-to-digest complex carb, lots of essential electrolytes, and energizing B vitamins. The coconut milk is high in medium-chain fatty acids, which are easy to burn for energy, and it delivers creamy richness without adding dairy, which a lot of runners are sensitive to.

Shalane:
I need a lot of protein in my training. I crave it, and it keeps me full. The convenience and versatility of the meatballs are really appealing. You make a big batch, and have them around. My training is like Groundhog Day&mdash it&rsquos grueling, and it&rsquos pretty much the same thing every day for three months. Having a good variety of food options that aren&rsquot bland and boring is really important to keep the taste buds happy. These are so versatile&mdashyou can even throw them on salads or in rice bowls.

Elyse:
Turkey provides protein that&rsquos easy to digest, plus essential vitamins and minerals for energy production. Many people only think fruits and vegetables provide vitamins, but high-quality meat is nutrient-dense. The cooking method also makes these a good choice for busy runners: Baking them is quick, and you don&rsquot have to brown them first and then constantly watch while they simmer.

Shalane:
I do intense track workouts. Leading up to New York, I was doing mile repeats around 4:40, for up to 12 miles total over the workout. On those days, I would make a big smoothie and have a small portion to go with my oatmeal before my run, and then drink the rest after the workout. After a hard workout like that I&rsquom not super-hungry, but I want a good recovery, and rehydration is especially important. So this smoothie is a great in-between before I sit down for a full meal.

I try to integrate beets into my diet when I&rsquom training hard&mdashscience has shown they may be good for your cardiovascular system because they contain nitrates that help lower blood pressure.

Elyse:
Beets are rich in minerals like potassium, which helps hydration and muscle function. Oats are an easy-to-digest source of complex carbs that provide energy for running. But most importantly, power foods like these are most effective when combined together in the right ratio. For example, we can&rsquot absorb the fat-soluble vitamins in the fruit and veggies without the fat in the yogurt&mdashthat&rsquos why taking a supplement isn&rsquot as effective as eating the real deal.

Shalane:
I crave chocolate and peanut butter quite a bit. And I love to have peanut butter cups midday, after lunch with hot tea&mdashthat&rsquos kind of my ritual. When I&rsquom training hard, I look forward to a sweet treat and this really hits the spot. I only need one or two, and it&rsquos really satisfying. If I&rsquom not racking up a ton of miles, I&rsquoll have these a couple times a week. But when I&rsquom training for a marathon, my taste buds are intensified. These are a mandatory thing, every single day.

Elyse:
Store-bought peanut butter cups are full of sugar and hydrogenated oils&mdashthey&rsquore really bad for you. These are indulgent and rich, but you can feel good about eating them. They use coconut oil, peanut butter, cocoa powder, and maple syrup for the main ingredients, so it&rsquos all whole foods, good fats, and natural sweeteners. Having these stashed in my freezer is an awesome way to get all the good fats I need, in one little bite.



Kommentaar:

  1. Hughes

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  2. Calibum

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  3. Deutsch

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  4. Shataur

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