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You’re kidding right? No way, not possible. How can it be?  I mean I just got back into a rhythm of running and feeling like the old (pre baby) me again. And out of nowhere – boom – an injury.  A runner’s worst nightmare, sidelined from the only thing that keeps us from hypothetically choking our co-workers, husband, and kids.

Instantly I hopped on the cycle of emotion that comes with an injury…

• Denial and attempted to run anyway only to exacerbate the problem.
• Pity that I am the only runner in America that cannot lace up their shoes.
• Anger because I let this happen. (I rotated between pity and anger more than once)
• Acceptance and willingness to rehab so I can get back a.s.a.p.

At some point every runner makes to the acceptance and allows time to heal their physical and emotional wounds.  And let’s face it the self pity is more paintful the wound itself.

Different injuries require different rehab techniques from ice, to heat, to stretching, or physical therapy.  For me, it is my back so ice and little movement as possible – oh joy. But most know what to do or not do to recover but did you know your diet plays a role too?  Certain dietary choices can help speed along recovery and stop unwanted pounds from appearing.

Here are three tips eat for running rehab.

Power Up with Protein

Proteins are the only nutrient capable of creating or reserving muscle mass. The last thing you want to do is lose valuable muscle you worked so hard to gain.  Plus, protein aids in the repair of any damaged tissue from a sprain, pulled muscle, or fractures. Eat a variety of protein rich foods each day like seafood, nuts and beans, as well as lean meat, poultry, low-fat dairy and eggs.

Eat Omega 3 Fats

Eat fat when I can’t run? Yes, omega-3 fatty acids are getting praised for sparing muscle due to their anti-inflammatory skills. Inflammation triggered by chronic disease, stress, or even exercise injury causes muscle to break down. Foods like salmon, walnuts, and omega-3 enriched eggs provide these essential fats plus protein making them muscle magicians.

Reduce Carbohydrate Intake

Runners love their carbohydrates and rightfully so since they are a major source of energy and when at peak training insufficient amounts will lead to poor performance. However, when injury strikes and no miles are logged it is easy to overdo it and unwanted pounds will follow. Focus on getting carbs from fruits and vegetables without large servings of pasta or potatoes. Don’t avoid, just use a little discipline.

Tonight I decided to embrace the time off from running and lifting just about everything and catch up on my DVR and cook steak! Not a huge steak with a decent potato and large spinach salad. My only fear now is I could get use to this… Nah, steak tastes better after a run!

After a week sitting in a car or a meeting I desperately needed a jog to loosen up tense muscles and emotions. Neely and I hit the trails and I was reminded how quick humidity can sneak up on you. As summer arrives and the humidity rises let’s review good hydration strategies.

Dehydration is the most common nutritional cause of poor running performance and the most preventable. How do you know if you’re dehydrated? During a run you experience dry mouth or thirst. After (within hours or days) a run you have low urine output, a nagging headache, abnormally tired, or notice drier skin and constipated. With a little forethought and preparation you can develop a hydration plan that will keep your whistle wet.

Start Hydrated

Starting slightly under hydrated starts any runner off at a disadvantage. Water should be a part of everyday- training or not. Make sipping on water or unsweetened teas a habit. Before every run drink about 2-3 cups of water about 30 minutes before to top off.

Stay Hydrated

Don’t rely on thirst during a run. Thirst is equivalent to the low fuel light on your car. Once you feel thirst you’re pretty empty. Develop a system that works best for you and stick with it on every run regardless the length. Aim for about a cup (8 ounces) of fluid every 15-20 minutes. This can be done at once or sips along the way.

Running over an hour, I advise electrolyte replacement. Look for low- sugar options to avoid unnecessary calories found in sports drinks. Try tablets that dissolve in water or electrolyte pills. Another option is dilute sports drinks by half. You don’t need all that sugar, you just don’t.

Finish Hydrated

Even the best hydration plan won’t fully replace all the electrolytes and fluid lost during a summer run. Post run hydration fills the gaps. A good recommendation is ½ cup (4 ounces) for every 10 minutes you ran. Also focus on rehydration for as long as you ran. A 4 hour run means you should keep hydration on the brain for 4 hours- sipping on something. Remember, you do not need all the sugar found in sports drinks, you just don’t.

Rebecca Turner, MS, RD, CSSD, LD is a mom, registered dietitian, and certified sports specialist in dietetics and founder of Runner’s FUEL. Follow her on Facebook and Twitter @RunnersFuel.

Every one of can say that, in some way, God has been good to us. You have seen His favor with your family, at work, and through the miracles of others. But often we put miracles on a top shelf only for desperate times. We hate to waste God’s goodness and mercy on something as trivial as fitting a run into a busy schedule. And how ridiculous we sound to ask for favor in the kitchen or expand our taste buds to enjoy healthier dishes. But this is exactly what he commands of us…

In today’s verse, we are instructed to “taste and see that the Lord is good.” In other words, you should test, observe, and experience the goodness of the Lord. What does it mean to test? Not in a disrespectful or demanding sense but out of humility you let go and give it a try. Instead of agreeing with all the reasons in your heard you can’t, won’t, nor shouldn’t you opt to give it a shot, just once. Stop and think about it, every bad (or unhealthy) habit you wish to change was once a novice interest that you tested (tasted) and enjoyed enough to continue (or re-buy at the grocery store or reorder off the menu).

This week my schedule was packed and an unexpected event was thrown in the mix. I rehearsed in my head all the reasons I could, should, and would skip my runs and forget turning on a stove. This would simplify my week. But I was moved to “taste and see the Lord is good.” So I humbly said each morning, “God you know my schedule and responsibilities that lie before me today, I ask for the time to invest in myself.” What I observed and experience was when I was willing God always provided a way.

Most of us are desperate for our life to change but few are willing to change their lifestyle. My challenge to you is distinguish between you can’t and you won’t.

For years, I have sworn that I can’t cook. It was my excuse not to try.  It was an automatic assumption that I created for my own identity. The truth was I didn’t know how to cook because I never tried. Recently, I have stepped out and am giving cooking a chance. Guess what, I am still no chef but I learned it is not nearly as hard or intimidating as I assumed. Now I am open to trying and tasting new foods and recipes.  Some are keepers, some are not. Below are two keepers I hope you taste and see for yourself.

A Better Burger

1lb lean turkey

1 cup grated Parmesan cheese

1 packet McCormick All American Burger Seasoning

4 Wheat buns

Mix all ingredients together and form 4 burger patties with your hands. Grill or bake. I grilled mine on the stove top over medium heat. Flip the burgers every 5 minutes until internal temperature was 155F. Serve on whole wheat buns.

Nutrition bonus: Protein is essential for rebuilding muscles broken down from endurance training. Lean red meats are packed with iron, an essential mineral for transporting oxygen to your working muscles. Serve this burger for dinner after a long run or intense strength training session to help support lean muscle mass growth and repair.

Roasted Refuel

4 large carrots

8 red skin potatoes

4 ears of corn (frozen defrosted)

1 bunch of asparagus (ends cut off)

Salt and Pepper

Olive oil

Preheat the oven to 400F. Wash all the vegetables and cut the potatoes and carrots into chunks. Bring a large pot of water to boil and cook the potatoes and carrots for 10-12 minutes to soften. Place potatoes and carrots in cold water and drain well. Toss all the vegetables in olive oil (1-2 Tablespoons) and sprinkle with salt and pepper. Place all vegetables pan and roast at 400F for 20-30 minutes until done. Recipe adapted from here.

Nutrition bonus: Endurance athletes’ primary energy source is carbohydrates but it doesn’t have to come from grains.  Look to starchy vegetables like corn or potatoes for a refuel alternative and get a bonus boost of vitamins and minerals.

Rebecca Turner, MS, RD, CSSD, LD is a registered dietitian and certified sports specialist in dietetics and founder of Runner’s FUEL. Follow her on Facebook and Twitter @RunnersFuel.

But if you are a runner you understand that running is much more than a forward motion that keeps skinny jeans on sale. It is the very mechanism which brought me back to my spiritual roots, it is the past time that introduced me to me, and it is the only therapy that I can afford.

I longed for a definitive date on my calendar that affirmed the season would be over and time to start running. Ridiculous, I know. With a slight change in perception everything changed. I realized I choose to run, I don’t have to. It isn’t mandated or another item on my to-do list. I am not a better mom if I skip it and I am not a neglecting wife if I fit it in. No one is logging my miles or judging my pace. The only critic is behind my hairline.

This breakthrough in thinking is wonderful until dinner time! That is a non-negotiable mommy duty that tends to override good intentions. As a registered dietitian, I know a quick meal can be nutritious. Here are three quick and easy recipes that can be paired with a salad or microwaveable vegetable.

• Layer multi-grain tortilla chips, canned black beans, shredded reduced-fat cheese, chopped green onions and tomatoes, and cooked chicken (if desired) on a microwave-safe plate and cook on HIGH for a minute or two.
• Using The Pampered Chef’s small ridged baker you can cook chicken breast in the microwave in 7 minutes! Moist, delicious, and nutritious. Kitchen tip: When cooking any meat any way, always use a thermometer to check the internal temp instead of cutting into the meat. This will seal in the juices and keeps it moist.
• Microwave or bake medium potatoes (or sweet). Top with low-fat cheese and warm till melted.  Add plain Greek yogurt for zero fat and twice the protein plus chunky salsa.  Bonus, perfect refuel dinner after a long run.

Knock out two birds at one time and merge running with dining out.  Tis the season of pub runs. Runners gather together to log miles and support local restaurants. It left me with no excuse but to join the fun.  

Life will never stop changing seasons,

so I am determined to learn how to run through them all.

Rebecca Turner, MS, RD, CSSD, LD is a registered dietitian and certified sports specialist in dietetics and founder of Runner’s FUEL. Follow her on Facebook and Twitter @RunnersFuel.

When mom travels for work more goes into it than packing a bag and kissing the loved ones bye. She not only plans her travel itinerary but must organize a survival guide for her absence. I laid out the baby’s clothes, food, and arranged transportation. Food was clearly marked for the husband and the dog’s needs were considered.

Traveling and trying to maintain a healthy lifestyle has its own challenges. Two ways I have learned to survive are to always pack my running shoes (even if I don’t see where I will fit in) and snacks. My favorite travel snacks are protein bars for a better breakfast option, apples travel well, and nuts will tame a growling belly during a boring (I mean informative) meeting.

Returning from travel typically doesn’t involve balloons, food, and celebration. Pills of laundry, dishes, and empty cabinets are a reality. So when my husband asked if take out Mexican for dinner was ok, I jumped on the idea. You’re thinking Mexican? Isn’t that a big no-no.

Make take-out Mexican healthier. We ordered fajitas for two. I bypassed the rice, beans, tortillas and chips. FYI, there is a gram of fat per restaurant chip! Yes in each chip! Preparing a fajita salad at home with fresh spinach and adding a tablespoon of sour cream and guacamole drastically decreases calories without loss of taste. Munch on blue corn chips for the same experience without the fat. Whole wheat tortilla wraps could have worked also.

My week ended with the Color Me Rad 5K. Just what this running momma needed! No time clocks and no pressure. Just a reminder of why I love this sport. Sweating with friends on a Saturday morning for a good cause beats sitting on the cough feeling sorry for myself!

Rebecca Turner, MS, RD, CSSD, LD is a registered dietitian and certified sports specialist in dietetics and founder of Runner’s FUEL. Follow her on Facebook and Twitter @RunnersFuel. For more information visit www.runner-fuel.com.

I watch the days turn into weeks and into months, now 7 month have past and still no sign of running back in my life. Maybe a few short jogs and local 5K’s which I mostly walked.  I start to criticize myself for my poor time management. “If you would only get up an extra hour and jog this wouldn’t be an issue,” I scold myself. “When will you ever start practicing what you preach?!”

Let’s back up pre-pregnancy and look at my life. Before the two blue lines, I was innately selfish and thirsty for making a real difference. As a sports dietitian, I was dedicated to nutrition and fitness.  Rain or shine, I balanced it all with ease. I trained for races, ate clean, excelled at work and managed a social life. Runner’s FUEL was (and still is) my platform to inform and motivate others with creditable and practical nutritional information to run and eat well. I had it all under control!

Fast forward, add motherhood, sleepless nights, and breastfeeding into the mix and that effortlessly balanced healthy-lifestyle is a faint nagging memory of the past. No time, no help, no sleep, no willpower, and no use trying. My negative self-talk started the moment the doctor cleared me for exercise, and by 6 months, I had convinced myself that I am a failure as a dietitian and a runner, and I might as well give up on running and healthy-living all together. I was having a bit of an identity crisis!!!

Obviously, my response to the situation was a gross overreaction; but I will admit that as a busy, imperfect, young mother, I feel stressed out a lot of the time, and I am very, very hard on myself.

This critical way of thinking is totally ineffective. It doesn’t motivate me to eat right or run; if anything, it actually makes me less likely to try because I feel so discouraged.

A few weeks ago, I decided that I’d had enough of my negative thinking, and wanted to change. I allowed myself to mourn the lifestyle I previously had and most importantly the lifestyle I thought I could maintain post baby. I finally choose to accept my new reality, not compare myself to the old me, and challenged myself to just do the best I could each day.

My ambitions remain the same, sort fact from fiction and provide a common-sense approach to motherhood, eating and running well. Join me on my personal journey to rediscover the runner within.

Rebecca Turner, MS, RD, CSSD, LD is a registered dietitian and certified sports specialist in dietetics, founder of Runner’s FUEL and mom. Follow her on Facebook and Twitter @RunnersFuel. For more information visit www.runner-fuel.com.

“Let go of all the trivial things that churn and bubble on the surface
of your mind, and reach down and below them to the Kingdom of Heaven.”

About Cabbage

Cabbage is a cruciferous vegetable related to kale, broccoli, collards and Brussels sprouts. Common varieties of cabbage include green, red, crinkly Savoy, Chinese, bok choy, and Napa.  Although it is available year round it is at its best late fall and winter.

Health Benefits

Every endurance athlete should appreciate cabbage for being an excellent source of vitamin K [for strong bones] and vitamin C [to boost the immune system]. Cabbage also supplies isothiocyanates—chemicals that amp up an athlete’s natural detoxification systems. Add raw or cooked cabbage to your plate to boost fiber, manganese, and folate intake.

Few realize that cabbage is rich in heart-healthy, anti-inflammatory, hard-to-find omega-3 fats. Wait, what? Is cabbage a fatty food? Not at all! But within the trace amounts of fat it does contain, there is an unexpected significant amount of an omega- 3 fat called alpha-linoleic acid, or ALA.  Don’t stop eating fatty fish though. Fish like salmon do contain an amble amount of omega-3s in the form of EPA (eicosapentaenoic) or DHA (docosahexaenoic) rather than ALA. Runners benefit from all the types.

Select and Store

• Choose bright, tightly closed heads with few flaws and feels heavy for the size.
• Refrigerate in a loosely sealed plastic bag.
• Cabbage heads stay fresh 1-2 weeks; sliced cabbage keeps 5-6 days.

FUEL Up, Enjoy

Remove tough or dirty outer leaves and cut head into four wedges through the stem end. Cut the hard, white core off each wedge and chop or thinly slice the rest of the wedge if desired.

• Steam wedges for 6-9 minutes, slices 5-6 minutes.
• Boil wedges in small amount of water 6-9 minutes.
• Bake wedges brushed with olive oil at 400 for 45 minutes.
• Endless coleslaw recipes available, try something new.
• Add crunch to salads, wraps, and pitas.
• Stir-fry tender (Chinese) cabbages.
• Branch out beyond green and try all the colors and varieties.

For a post run dinner exploding with nutrients pair cruciferous vegetables such as cabbage with salmon.  

Rebecca Turner, MS, RD, CSSD, LD is a registered dietitian and certified sports specialist in dietetics and founder of Runner’s FUEL. Follow her on Facebook and Twitter @RunnersFuel. For more information visit www.runner-fuel.com. Text runnersfuel to 601.863.8370 for health news and nutrition tips.

Myth: Calories don’t matter if food is healthy.

Truth: Building meals around nutrient-rich foods which include calcium rich low fat dairy, fruits, vegetables, whole grains and lean meats provide more vitamins and minerals per calorie than processed foods. But it is still not an all you can eat approach.

• Wheat pasta, bread, and brown rice offer better nutrition but the same calories as white.
• Avocados, nuts, and olive oil deliver heart-healthy fats but also significant calories.
• Bottom line, Watch portion sizes no matter the food.

Myth: Salads are always the best option.

Truth: Most could use more vegetables, so what’s the problem? The toppings and dressing! Restaurant salads can have as much fat as double cheeseburger and that’s before the dressing.

• Prepare salads at home to control ingredients.
• Eat a variety of vegetables, especially dark-green, red and orange varieties.
• Top with protein foods like seafood, nuts and beans, as well as lean meats. Don’t forget low fat dairy provides a unique combination of protein and eight other essential nutrients.
• Remember, order low-fat dressing on the side, skip fried toppings and forgo the bacon.

Myth: Exercise means I can eat what I want.

Truth: Anyone can out eat the best workout or training plan.

• Build two pounds of muscle with weight training.  At rest, muscle burns an extra 100 calories a day, than fat. Muscular people can eat more than the rest of us, with less weight gain.
• Walk or jog a mile or more a day. We only burn on average 100 calories for every mile covered.
• Eat a small a fruit or yogurt before and stay hydrated to curve post workout hunger.
• Don’t forget diet and exercise complements each other.

Whether your list of New Year’s resolutions includes healthier eating or you simply want to be mindful of your intake, avoid diet myths to benefit your health for a lifetime.

Rebecca Turner, MS, RD, CSSD, LD is a registered dietitian and certified sports specialist in dietetics and founder of Runner’s FUEL. Follow her on Facebook and Twitter @RunnersFuel. For more information visit www.runner-fuel.com. Text runnersfuel to 601.863.8370 for health news and nutrition tips.

An order of edamame at your favorite sushi restaurant is a great but you can enjoy them at home too! Pictsweet Edamame with Sea Salt is one of my favorites because it is found at most grocery stores in the freezer section and available in three steam-able sizes (6, 10 and 16 ounce). The individual 6 ounce portion is healthy finger food for home or the office.

Disclosure: Products are not paid advertisements and are selected at the editor’s discretion.

Rebecca Turner, MS, RD, CSSD, LD is a registered dietitian and certified sports specialist in dietetics and founder of Runner’s FUEL. Follow her on Facebook and Twitter @RunnersFuel. For more information visit www.runner-fuel.com. Text runnersfuel to 601.863.8370 for health news and nutrition tips.

Endless hunger is not a requirement for losing weight. In fact, when we focus on building meals around nutrient-rich foods which include low-fat dairy, fruits, vegetables, whole grains and lean meats, not only is hunger avoided but high volumes of food can be eaten and one can still lose weight!

Tips that keep you feeling satisfied without weighing you down.

Wake Up Eating

Kick start your metabolism and eat within an hour of waking. Studies show that breakfast eaters eat less overall than those who avoid it. Skipping breakfast can cause low energy, irritability, and midmorning hunger that leads to unnecessary snacking.  Breakfast doesn’t have to be big- just balanced.

• Greek yogurt with a cup of fruit and low-fat granola.
• Whole wheat English muffin with peanut butter and glass of low-fat milk.
• Boiled egg with a cup of oatmeal and a banana.

Say Yes to Snacks

Don’t pass up a snack to save on calories. Snacks curve hunger and help avoid over eating at meal time. Limit it to two snacks about 200 calories each and choose foods that help fill nutrient gaps. To escape falling victim to vending machines or quick stops, keep nonperishables goodies in the car and at work.

• Whole fruit and a handful of nuts.
• Light popcorn and a boiled egg.
• Whole wheat crackers and cheese stick.

Shape Up Your Plate

The number one reason for hunger is not eating enough food! Be sure lunch and dinner are balanced meals not skimpy snacks. The more fiber, protein and water in a food, the fuller you feel after eating it. The right combination of quality carbohydrates and lean protein gives our bodies energy to sustain the day and feel full longer.

• Eat a protein like seafood, nuts and beans, or lean meat, low-fat dairy and eggs at each meal.
• Make sure every meal has at least one fruit or vegetable or both.
• Switch to 100-percent whole-grain breads, cereals and crackers.

Rebecca Turner, MS, RD, CSSD, LD is a registered dietitian and certified sports specialist in dietetics and founder of Runner’s FUEL. Follow her on Facebook and Twitter @RunnersFuel. For more information visit www.runner-fuel.com. Text runnersfuel to 601.863.8370 for health news and nutrition tips.