With Boston only 12 days away, I thought I’d add a few dietary reminders to ensure feeling your best on the day of the event. Take into account, there is a lot of nervous tension in our bodies when we work ourselves up for a competition so , sometimes, even the best plans don’t work. But that doesn’t mean we can’t try.  

The tips:

  • Since food should clear the GI tract before the event starts (this prevents cramping), it’s best to eat 2 to 4 hours pre-start time.  This will enhance the livers ability to use glycogen stores. *If eating 4 hours or more, hunger may set in.
  • High carbohydrate choices are best: banana, bagel, bread, dry cereal (milk may cause upset stomach). A very small amount of protein and fat are ok (e.g. 1 tsp peanut butter with the banana).  Fats and proteins take longer than carbohydrates to clear the stomach. Protein also increases urine production, *you’ll need to drink more.
  • Try to eat bland foods since spicy foods and sauces may cause gas and other GI discomforts. *Note: sauces tend to be high in fat.
  • Keep dietary fiber to a minimum the day before and certainly the day OF the event.
  • Meals should be small and not over filling.

Here is a a list of high to low proteins – recommended lower protein choices the day before and day of the event

20 – 25 grams:  (about 3 oz serving) hamburger, steak, pork chop, tuna, turkey, chicken (1/2 breast)

7 –8 grams:  1 oz nuts, 2 TBS peanut butter, 1 egg.  There are other things such as dairy and nuts but dairy can be bothersome and nuts can be too fatty. Just don’t eat anything you don’t normally eat.

2 – 3 grams:  1 slice bread, 1/3 cup rice, 3/4 cup dry cereal, 1/2 small bagel, 1/2 cup pasta, 1 potato.

Here is a list of carbohydrate choices providing approximately 15 grams:

1 slice bread, 1/2 bagel, 1 small waffle, 3 cups popcorn, 1 small apple or banana, 6 crackers, 1 cup berries

More tips: Obviously lots of water the day before.  I like to go for high protein – low carbohydrates a week before the event.  In the final 3 days, I will load up on carbohydrates. Basically a carb-depleting then re-loading method. 

I’d love to hear your dietary tips for a good feeling, race ready tummy!

Now – CEIMB CHICKEN / TEMPEH FINGERS

This week’s Craving Ellie recipe, picked by Jennifer The Rookie Baker, was just perfect for using the Three Grain Tempeh I had in the fridge.

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By the way, Jennifer changed the look of her blog. It looks so nice! Good job Jennifer!  …. back to the recipe….

I made the recipe as written:

  • 1 1/4 pound boneless, skinless chicken breasts, cut across into 1/2-inch pieces  OR/

  • (1 package of Tempeh – a vegetarian alternative)

  • 1/2 cup low-fat buttermilk
  • Cooking spray
  • 4 cups Cornflakes – crushed in a plastic bag.  Use a rolling pin or, if you’re feeling exceptionally frustrated, simply pound the crap out of the bag with your fist.
  • 1/4 teaspoon salt
  • Freshly ground pepper

Preheat oven to 400 degrees F. Combine the chicken and buttermilk in a shallow dish. Cover and chill for 15 minutes.  Simply dip the tempeh in the buttermilk, no need to soak it.

Spray a baking sheet with non stick cooking spray.   Put two pieces of chicken or tempeh in the bag with the crushed cornflakes and shake to coat.  Place each piece on the baking sheet, in a single layer, and season with salt and pepper. Bake until cooked through, about 10 – 15 minutes. Ellie recommends leaving the chicken on the baking sheet to cool slightly so it will get crispier.

Serve with the mustard sauce.

Honey-Mustard Sauce:

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1/2 cup mustard (I used spicy honey mustard for my dip)

1 tablespoon mayonnaise (I used Low-fat Kefir for my tempeh dip)

2 tablespoons honey.

Mix everything together until smooth. 

By the way, the sauce makes a TERRIFIC dip for pretzels!  I discovered this since I always have to munch while preparing dinner and pretzels are my go-to food.

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The Tempeh Version:

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The Chicken Version:

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There were no complaints about either version of the recipe.  I loved the tempeh with the dip, although it was pretty bland without it. Ted pretty much agreed with me on the blandness but that the dip offered enough pizazz to save the meal. 

The dinner was good, healthy and made enough for both of us to enjoy leftovers.  Next time I make it, I’ll add a bit more flavor to the cornflake coating.

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