from Runner's World:
(for fat burning and reducing inflammation)
Swap your tuna salad for salmon and you'll get more inflammation-reducing omega-3s. Scientists in Japan found that capsaicin, the nutrient that gives chili sauces like sweet-spicy sriracha their kick, can increase fat-burning during exercise. Rye bread contains up to five grams of fiber per slice—more than whole wheat. Just make sure the first ingredient on the loaf is whole-rye flour or rye meal.
ASSEMBLE: Mix 3 tablespoons low-fat mayo and 1 teaspoon jarred sriracha chili sauce; set aside. Combine one 5-ounce can salmon, juice of 1/2 lemon, 2 tablespoons chopped fresh dill, 1 minced garlic clove, and salt to taste. Divide between 2 slices of rye; top each with arugula, tomato, half the aioli, and a second slice of rye.
Kris's Sweet Potato Krispsfrom Runner's World:
As the director of sports nutrition for Penn State University's athletic department, Kristine Clark, Ph.D., suggests her sweet-potato slices as the perfect postrun snack. They also make a great appetizer dipped in salsa, wasabi sauce, or low-fat dressing. One serving will give you 90 percent of the DV for vitamin A.
2 medium sweet potatoes, sliced into 1/8" rounds
2 tablespoons olive oil
1/2 teaspoon garlic powder
Salt and pepper to taste
2 teaspoons toasted sesame seeds
2 tablespoons chopped parsley
Preheat oven to 425 degrees. In a medium bowl, toss sweet-potato slices with olive oil, garlic powder, and salt and pepper to taste. Spread in a single layer on a foil-lined cookie sheet. Bake (turning every 10 minutes) for 30 to 40 minutes until brown and the edges curl. Cool slightly and sprinkle with sesame seeds and parsley.
CALORIES: 136 PROTEIN: 1 g CARBS: 17 g FAT: 7 g
Garlic Shrimp with White Beans and Tomatoes
This protein-packed recipe from Runner's World is perfect for a post-run dinner and it sounds amazing.
"Shrimp is high in protein and selenium, a mineral that aids in recovery. If you use frozen shrimp, save the liquid from thawing and swap it for some chicken broth."
1 pound medium peeled and deveined shrimp
4 tablespoons olive oil, divided
1 teaspoon pimenton (smoked paprika)
3 garlic cloves, minced and divided
1/2 teaspoon hot red pepper flakes
1 bay leaf, broken into pieces
1 14.5-ounce can petite-diced tomatoes, drained
1 tablespoon tomato paste
2 15-ounce cans white beans, drained
1 cup chicken broth
2 tablespoons chopped fresh parsley
Heat a large skillet over medium-high. Toss shrimp with 1 tablespoon oil and pimenton. Add shrimp to skillet; sauté 1 to 2 minutes; add half the garlic the last few seconds of cooking. Spoon shrimp into a bowl and set aside. Return skillet to heat; add 2 tablespoons oil, pepper flakes, bay leaf, and remaining garlic. Cook till garlic is golden, a few seconds. Add tomatoes; cook till most of the liquid evaporates, 2 minutes. Add tomato paste; cook till tomato mixture darkens. Add beans and broth; simmer till it's a thick stew, 5 minutes. Stir in shrimp and parsley; cook till heated through. Drizzle with remaining oil. Serves 4.
Yum! This page on Runner's World has some awesome and easy one pot meals that look great for post-run fixes. The Smoky Black Bean Stew (pictured) is offered as a recipe to help you shed pounds and still get all the nutrition that you need as a runner. The other recipes on the page are geared towards stress relief, to recover more quickly, to boost health and to help minimize inflammation...and more importantly, they all sound delish!
Check them out: Chicken Quinoa Soup, Salmon Coconut Curry, Pork and Brown Rice. There are also some interesting and useful cooking tips at the bottom of the article.