Clean Eating in Preparation for This Sunday’s Chicago Marathon

This Sunday’s Bank of America Chicago Marathon will be my second marathon. I suppose I’m ready for it. Hal Higdon’s training guide helped me finish it last year, so I’m confident that it will be more than sufficient this year.

Along with my own clean eating program, I’m good to go. The weather forecast is now 74 and sunny with no chance of rain. Perfect, for me. I know it’s too hot for some, but at least it’s cooler than Friday’s forecasted 77 or than last year’s 87.

My plan for this week is to do a few short runs, drink lots of water and, as I mentioned, continue to eat clean. This means everything I eat should be in its most natural state, or as close to it as possible.

For example, plenty of fruits, vegetables and whole grains. If my 94-year-old grandmother wouldn’t remember it as something she ate growing up, then it’s not clean. Breakfasts will include oatmeal, banana and nut butter; hard boiled eggs and avocado; and smoothies. Lunches will include salads made of various leafy greens, vegetables, nuts and seeds; and dinners will include homemade soup, more salads, whole grains, fish and sweet potatoes.

For a detailed list and more information on “clean eating”, please contact me at Debbie@NutritionAndHealthCounseling.com.

While pasta is still a favorite night-before-marathon-dinner for many, the meal that works for me before long runs is another example of clean eating. Instead of pasta, I make ”quinoa” (pronounced KEEN-wah).

Quinoa has the highest nutritional profile of all grains; it has all eight amino acids to make it a complete protein and actually has a protein content equal to milk. It is an extremely high-energy grain and has been grown and consumed for about 8,000 years on the high plains on the Andes Mountains in South America.

In fact, the Incas were able to run such long distances at such a high altitude because of this powerful grain. It is an ideal food for endurance and is high in B vitamins, iron, zinc, potassium, calcium and vitamin E.

Did I mention it also strengthens the kidneys, heart and lungs? You’d think I was getting paid by the National Quinoa Council for this public service announcement. I don’t know if there is such a thing, but maybe I’ll look it up and send a copy of this.

Next, I grill vegetables with some extra virgin olive oil and sea salt. Well, OK usually my husband does the grilling part, but I could if he wasn’t home. Then I’ll throw in some tofu, nuts, seeds and dried cherries. Not only do the cherries add a little sweetness, but they are full of antioxidants and carbs and are good for muscle and joint pain (so I’m being a bit preventative here!).

I just toss it all together in a big bowl, sit down, and enjoy it … slowly! My husband, also running his second marathon, will replace the tofu with lean ground turkey breast and probably not add the nuts and seeds. So… there are variations for sure.

I have a recipe that I made before the half marathon last month for dessert. It’s called a “Long-Run Cake,” and I adapted from Gesine Bullock-Prado’s recipe. She’s Sandra’s sister and a runner and baker -- pretty cool, huh? It’s gluten free, contains no added fat and listen to this, it has black beans and chocolate! If you want the recipe, I’m glad to share it… just email me at Debbie@NutritionAndHealthCounseling.com and I’ll pass it on.

So, if you are running in Chicago on Sunday, good luck and stay cool and hydrated.

And, to you others … it doesn’t matter if you run three miles or 26.2, the important thing is to get out there and exercise and eat as clean as possible regularly.