The Runner’s Diet: Eggs

Are they good for you? Are they bad for you? We seem to keep going back and forth. Now they’re “one of the best foods for runners.” Check out this Runner’s World article, Sunny Side Up,  to find out how eggs can help you lose weight or recover from a hard workout.

I’m not usually one to jump on the latest food fad train, but I have been eating eggs after my weekday runs for a couple of months. I hard boil a few at the beginning of the week and they’re ready to curb my hunger long enough to get in a good stretch after a morning run.

I started eating eggs post-run to get more protein in my diet. And I read somewhere that for optimal recovery, you should have a snack consisting of 3/4 carbs and 1/4 protein within 10 minutes of finishing a workout. Gatorade and an egg became my post-run snack. Ten people will give you ten different refueling guidelines, but this one worked with my general need for more protein.

My preferred method of hard boiling eggs:

• Place eggs in a pot of cool water and bring to a boil.
• Remove from heat and let stand covered for 10 to 12 minutes.
• Eggs are ready when they can be spun on the counter without wobbling.
• Cool slightly in a bowl of cold water before peeling.
• I find eggs peel most easily while still hot and wet.

Read my other post on the Runner’s Diet for more information.

Cooking Class: Persian Immersion

Cucumber salad with herbed meatballs. Chicken and saffron rice. Chicken stewed with walnuts and pomegranate. Rosewater-cardamom ice cream.

Now that your mouths are sufficiently watering, check out Hipcooks to find a location near you (sorry – west coast only). Looking for a fun, affordable way to learn a few new tricks in the kitchen or try something new? This is it! If you’re in Portland, I recommend taking a class with Monika, the animated high energy owner of Hipcooks.

The Persian Immersion class made for a unique date night last week.  They don’t just teach you how to cook the items on the menu – you’ll leave class understanding the theories behind the techniques you learned and are encouraged to go home, create, and experiment with new ideas.  There were only 14 people in the class so everyone had a chance to participate.

The best part: you get to enjoy a delicious meal you helped make!

Know of a great cooking class venue near you? I’d love to hear about it in case I’m (or anyone reading this) is ever the neighborhood!

Tip of the Day: Buy Frozen Shrimp

The seafood counter at your grocery store may seem more appealing than the freezer aisle but here’s a secret: the fish found in the freezer aisle is most likely fresher than at the seafood counter.  The key is in the subtext on the labels in the seafood case, “Previously Frozen.”  Just like the fish in the freezer aisle, it was frozen shortly after being caught.  The difference: it has been thawed for you and sat in the case all day.

I was never a big shrimp fan until I started cooking with frozen raw shrimp.  Be sure to get deveined, easy-peel shrimp.  Sold in bulk according to size (count per pound), they are convenient, easy to use, and taste great.

Thaw: set in a colander under running water or in a bowl of water for 5 minutes.

Peel: squeeze the tail and the shrimp pops out of its shell.

Cook: over medium-low heat about 3 minutes until pink and opaque; if using in a soup or sauce, add in the last few minutes of simmering.

Result: tender, flavorful shrimp that bears no resemblance to its rubbery, pre-cooked cocktail platter cousin.

The Runner’s Diet

Now that I’m running more, how many calories should I consume?  What should I eat before a hard workout?  A long run?  A race?  How do I refuel during a workout or race?  What can I eat to speed recovery?  What is the best hydration strategy?  Hoping to drop a few pounds?

If you’ve ever asked yourself these questions, check out this Nutrition Guide put together by Runner’s World.  I have read many articles on the above questions (mostly on Runner’s World), but this guide puts it all in one easy-to-read quick reference.  They make you enter your email to send you the download link (an obvious ploy to get you on their mailing list), but it’s worth it – being on the mailing list is how I found the guide!

If you still have unanswered questions after reading this guide, you’re probably over thinking things (which the guide already borders on) or you just need to see a nutritionist.