Banana Therapy

by Joanne on March 29, 2010

A change in plans.  I’m following a schedule to increase my running miles so I might be able to do a marathon at some point this year.  Currently, I am going into week 13 which would be my longest run yet, 18 miles.  BUT… I’ve entered a couple of races.  On Saturday April 3rd, I’m running the 23rd annual Fort to Fort, a 10K.  On the 11th I’m running my first 1/2 marathon 2 hours away in Ithaca, The Skunk Cabbage Classic.  Then I’m hopping into the car and going to S.C for a visit with the family.  Part of me wants to keep on schedule and do my long run sometime this week then the other part of me says I shouldn’t and I should stick to the longest run being about 12 miles.  I’ll probably end up listening to my body on Wednesday to see what it feels like doing.  Any suggestions? 

The Workout Week’s Tentative Schedule

  1. Monday Complete: 4o minute run (4.35 miles) + 30 min. wts. (back and triceps) + 4.04 mile run with Shane.  Today’s total miles:  8.39
  2. Tuesday: 60 minute cross train + 25 min. wts. + 30 min. walk
  3. Wednesday: 18 mile run? 12 mile run? 85 MINUTE run? It’s up for grabs.
  4. Thursday: 30-30-30:  run – weights – run/jog
  5. Friday: Walk
  6. Saturday: 10 K Race Fort To Fort
  7. Sunday: Rest – Rest – Rest.


What’s this Banana Thing?

Do you ever get a muscle cramp?  I’m pretty lucky and can’t remember the last time I had one. I think when I did, it was in my toe.  A toe cramp is horrible because your toe kind of stands straight up.  Weird and Painful! 

If you DO suffer from cramps there are four nutritional variables to keep in mind:  Potassium, Calcium, Vitamin E and Magnesium.  Either ask your Dr. about supplements or eat a diet rich in these four items.  Here is a super start and it’s such sweet therapy. NOTE:  Check my EXAMINER site tomorrow night as I will be offering more information on cramping and nutrition.


Banana Loaf Cake *Adapted from “Foods That Heal” by Maureen Kennedy Salaman

The only sweeteners used in this recipe are natural:  Honey and 100% Maple Syrup


  • 2 1/2 cups all purpose flour
  • 1 TBS baking powder
  • 1/2 tsp orange peel
  • 1/2 tsp cinnamon
  • 1 cup Baking Raisins * These are plumper, moister, and better for baking but you can use regular raisins.

DSC_4136 DSC_4138

  • 1 cup honey
  • 1/2 cup pure maple syrup
  • 1/2 cup olive oil
  • 3 egg whites
  • 1 tsp vanilla
  • 1/2 cup water
  • 1/2 cup milk
  • 3 ripe bananas, mashed (about 1 cup)
  • 1/2 cup chopped walnuts

Preheat oven to 350 F.  Spray 1 large and 1 standard loaf pan with non-stick baking spray.

Sift together the flour, baking powder, orange peel, cinnamon.  Stir in the raisins to coat them.

In a separate bowl, beat the honey, syrup, oil, egg whites, vanilla, water, milk, and bananas until mixed. 

Stir in the flour – gradually – to the liquid mix.  Stir only until incorporated then add the walnuts and give the mixture another stir or two.

Pour into pans and bake for 50 to 55 minutes for the smaller loaf and 60 to 65 minutes for the larger loaf.




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    • At 2010.03.29 08:44, kalli@fitandfortysomething said:

      delicious looking cake! i have been trying to eat more bananas because of the whole cramp thing. when i start working out it inevidibly means more cramps-ugh. that is awesome that you never get any!
      i think you should do the 12 miles.
      have a great day and enjoy your runs especially the one with Shane 🙂
      .-= kalli@fitandfortysomething´s last blog ..Greek Eats and a Bike Race =-.

      • At 2010.03.29 10:29, Joanne said:

        Kalli: Thanks. Also – thanks for the running feed back. Still going back and forth with the distance mentally. Guess I’ve got that “can’t get hurt…invincible” thing going on.
        .-= Joanne´s last blog ..Lasagna No Noodles Please =-.

        • At 2010.03.29 10:39, Dawn Hutchins said:

          OH MY GOSH Joanne this looks SO amazing. I am printing this out to add to my recipe to do list.
          .-= Dawn Hutchins´s last blog ..Celebrate the Warmer Weather with Grilled Veggies =-.

          • At 2010.03.29 10:57, Joanne said:

            Dawn: Thanks.
            .-= Joanne´s last blog ..Lasagna No Noodles Please =-.

            • At 2010.03.29 11:48, Sarah (Running to Slow Things Down) said:

              I adore banana bread, and this one looks fantastic! It’s by far my favorite breakfast-y food, especially when topped with a smear of peanut butter. 😀

              For the running, I would follow your gut instinct along with your training plan. Our bodies are pretty good about giving us signs over whether we should up the mileage or not (I need to listen more often so I’m not always the injury queen 😉 )
              .-= Sarah (Running to Slow Things Down)´s last blog ..Birthday Bash! =-.

              • At 2010.03.29 12:11, Nicole. RD said:

                That banana loaf looks wonderful! I don’t suffer from too many cramps either. If I do, they’re hamstring cramps and always in the middle of the night when I’m laying down. Those babies will rise you from a deep sleep soooo quickly! Ouch!!
                .-= Nicole. RD´s last blog ..Challenge: DO what you DON’T =-.

                • At 2010.03.29 13:41, Joanne said:

                  Sarah: Oh! Great idea putting PB on that banana bread. And thanks for the tip.

                  Nicole: I would hate to suffer from night cramps. I’ve heard they can be torture.

                  • At 2010.03.29 17:50, kilax said:

                    Yay! Your first half marathon?! How exciting! I think you should go for 18 if you feel up to it that day. It will make 13.1 feel like a breeze! I would taper after that though!
                    .-= kilax´s last blog ..Vegan Sausage =-.

                    • At 2010.03.29 21:27, Pam (IIN Health Coach) said:

                      Yum – healthy banana bread recipe!! Minus the raisins for me 😉

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