I'm running cross country and im currently building an aerobic base. My runs are in the evening at around 6 or 7. Is it bad to have a big dinner, 2 hours after the run? After my run I cool down and take a shower the at around 10PM I eat a big dinner
I eat home cooked dinners and never fast food
My dinner everyday usually consists of:
Potatoes, chicken or lean meat, rice, and soup.
After my run I eat fruit.
Answer: Not at all, think of this meal as refueling everything that you burnt off during that run.
Following any physical activity, your muscles require a source of fuel to replenish what you just lost. You have roughly 30-60 minutes to supply your body with this fuel, ideally, stemming from a nutrient ration of 2:1 (carbohydrates to protein). This is why alot of runners taught chocolate milk as a recovery drink... it has a 2:1 protein to carb ratio AND is quick, allowing them to drink it within the 30-60 minutes post exercise.
So I wouldn't be as worried about your dinner (which FYI, isn't all that big lol), but moreso focused upon the meal you eat immediatley after running. Fruit is a good start, since it's a readily available source of carbohydrates (which your muscles will convert into glycogen to replenish your stores), but you are lacking in the protein department.
Maybe you could enjoy your fruit in the form of a smoothie, by blending it with some yogurt and or milk? Just make sure you get a protein and carb in after your runs. This is the one time where you want to, however, avoid higher fat foods, since fat slows down digestion. That being said, here are some good ideas for post workout meals:
*Bowl of Cereal with Low Fat Milk and Sliced Strawberries
*Toast with Whole Fruit Jam and Yogurt
* Cottage Cheese with Cinnamon and a Banana
*Granola Bar, Cheesestick, and an Orange
*Turkey Sandwhich on Whole Grain with Carrot Sticks
These are just a few ideas ofcourse... anything, like I said, with carbs and protein will work though. Good luck!
Our heating element in the oven has gone out and we have not been able to find another one,as the stove is very old.Also,we have no microwave.Thanks.
Answer: Stove-top broccoli recipes offer a quick and simple way to add flavor, color and loads of nutrition to any meal. Broccoli is high in dietary fiber as well as vitamins A and C. Farm-fresh broccoli is better for you than frozen, according to Linda J. Vorvick, MD, writing for the University of Maryland Medical Center's website, but as long as both are lightly steamed, they are nutritious additions to casseroles, soups and stews, possessing a strong flavor that goes well with almost any international cuisine. Cooking broccoli on the stove can be done in several ways, though boiling it not only leeches out many of the nutrients, it can destroy the texture.
Step 1.Wash fresh broccoli thoroughly and allow it to drain. If you are using a whole head of broccoli, cut the stem off and break the head into smaller pieces, or florets.
Step 2.Place an inch or two of water in the bottom of a small pot. It you have a steamer basket, place it in the pot, making sure that water comes just to the bottom of the steamer but does not cover it.
Step 3.Bring the water to a boil. Place the broccoli florets in the steamer basket or into the water at the bottom of the pot. Squeeze fresh lemon juice and sprinkle herbs and spices over the broccoli, according to your personal taste, or follow the recipe you're using.
Step 4.Cover the pot and let the broccoli steam for about five minutes. Check the water level and add more if necessary. Recover the pot and let the broccoli steam for another five minutes or so, until it turns dark green, starts to soften and releases its scent. Drain well and serve.
Sautéing or Stir-frying
Step 1Follow Step 1 in Section 1, above. Make sure that you peel any thick stems since the outside flesh can be fibrous and tough, even when cooked.
Step 2.Heat a frying pan over medium heat until just hot. Add vegetable, olive or canola oil in a very thin layer that barely covers the bottom of the pan. Swirl the pan gently to make sure the entire bottom is covered.
Step 3.Let the oil heat for five to 10 seconds and then toss in the broccoli florets. Stir and turn them quickly with a wooden spoon or pancake turner. Add fresh lemon juice and herbs and spices to flavor. Soy sauce and sesame oil good complements for broccoli.
Step 4.Cook the broccoli, stirring and turning it every few seconds, for five to 10 minutes, or until it is done. Don't overcook it or you sacrifice both nutrients and texture.
Tips and Warnings
Cook broccoli ahead of time and then refrigerate it to be added to soups, salads and casseroles.
Never add wet broccoli to hot oil, or it can splatter and burn you.
NEVER put a glass casserole or lid on the stove or over a burner. If it gets hot and explodes, it will send shards of glass in all directions.
Things You'll Need
Pot with lid or frying pan
Steamer basket (optional)
Herbs and spices
Vegetable, olive or canola oil
Wooden spoon or pancake turner
Soy sauce and sesame oil (optional)
***************************************************************************Banana Chiffon Cake
Preparation Time: 1 hour 15 minutes
Equipment: 3-quart stainless Mixing Bowl, Electric Mixer, 5-quart stainless Mixing Bowl, 6-quart (6 L) Stockpot, 4 ½ Dutch oven cover.
2 cups cake flour
1½ cups sugar
1 tablespoon baking powder
1 teaspoon salt
½ cup (120 ml) canola oil
1½ cups (360 ml) egg substitute (or 1 whole egg)
¾ cup (180 ml) water
1 ripe banana, mashed
1 teaspoon vanilla
6 egg whites
½ teaspoon cream of tartar
In the 3-quart Mixing Bowl, sift together cake flour, baking powder and salt. Add oil, egg substitute, and water. Mix well with electric mixer. Add banana and vanilla, beat well.
In the 5-quart Mixing Bowl, whip egg whites and cream of tartar to form airy stiff peaks.
In the 6-quart Stockpot, make a tube pan by placing a tall glass inverted into the center of the pan. Spray the pan and glass with a cooking spray. Pour the cake batter around the glass, cover with 4 ½-quart Dutch oven cover. Place 6-quart on cold burner, turn to medium heat for 5 minutes then reduce heat to low and bake cake on top of the stove for 55 minutes. Cake is done when a toothpick is inserted and removed cleanly.
Remove from heat, allow to cool, 30-40 minutes. Run a knife around edges and center glass, invert pan onto plate.
Glaze with thin icing of powdered sugar and water. Top with sliced bananas.
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