Food as fuel

Ben Greenfield eats the same thing for breakfast almost every morning: Oatmeal mixed with a raw egg, almond butter, yogurt, cinnamon, berries and a scoop of whey protein powder.

It might not taste as savory as a sausage omelet or as sweet as pancakes, but it tastes good to Greenfield.

More importantly to him, the oatmeal concoction charges up his body for the day ahead, which lately involves training for the Ford Ironman Triathlon in Coeur d’Alene, working as a sports nutritionist and athletic trainer, and helping care for his newborn twin sons.

“That breakfast is for the person who needs energy during the day. It jump starts your metabolism,” he says.

For Greenfield and other elite athletes, food is fuel and not much more. For most people today, though, food plays a more complicated role. It has social and emotional ties, making it difficult for people to make healthy nutritional choices even when they know better. And, let’s face it, foods like molten chocolate cake simply taste delicious.

But Greenfield and Janet Beary, director of dietetics with Washington State University-Spokane’s integrated program in exercise physiology and metabolism, argue that viewing food scientifically can benefit anyone hoping to improve their health and energy level – including Bloomsday participants hoping to fare well on Sunday.

“I think people forget we are living chemical factories,” Beary says. “What we consume impacts our health and our performance.”

On the most basic level, the best fuel for the human bodies is a diet containing fruits, vegetables, whole grains, lean proteins, calcium-rich foods and healthy fats, Beary says. The foods to avoid are “white” carbohydrates, processed foods and foods high in sugar or unhealthy fats.

“We have individuals preaching ‘more protein, less carbohydrates,’ but if you have the right combination of carbohydrate-rich foods, like whole grains, then that’s optimal,” Beary says. “And for athletes, it’s very important.”

Does that mean Bloomies should gorge on spaghetti the night before the race, as is custom for some?

No way, Greenfield says.

“It will sit in your stomach during the race,” he warns.

He advises eating the biggest meal on the morning before Bloomsday and eating a small portion of pasta that night, but not smothering it in a sauce that could cause stomach problems a mile into the 7.46-mile run.

Whether you’re gearing up for Bloomsday or not, Greenfield recommends people eat carbohydrates that take their time being absorbed by the body rather than foods that contain simple sugars, which cause a quick spike in blood sugar levels followed by an energy crash. Slow-burning carbs include brown rice, whole grain pastas and breads, sweet potatoes and barley. Fast-burning carbs include candy, white potatoes, and white rice and bread.

“If you put slow-burning fuels in your body, you’re always very even,” he says. “You never open the fridge and eat everything in sight because you’re ravenous.

When it comes to eating “fuel food,” keep it simple, says Beary, who likes to cook but says her day-to-day meals are pretty basic.

That might be a blessing for some and a curse for others. The meals can be easy to prepare, making it convenient for busy people, but the daily menu might bore those accustomed to often eating in restaurants or preparing elaborate meals.

Even though fuel food is easy to throw together, hectic lifestyles make people prone to skip meals, only to cave in to the nearest drive-through window when hunger inevitably strikes. (However, Greenfield and Beary point out that fast-food restaurants are improving their healthy offerings. At Starbucks, skip the glazed doughnut and grab the small bag of trail mix near the cash register, Greenfield says. Beary suggests a salad if you frequent McDonalds.)

Part of the challenge of eating this way is that you must eat often – six to 10 times a day, Greenfield says.

He takes 10 minutes every morning to fill a small backpack with several hours worth of meals and snacks. To make a salad, he throws a handful of lettuce, a handful of vegetables and a handful of trail mix into a Tupperware-like bowl. He tops it with a bit of olive oil and balsamic vinegar. Another meal might be a serving of the previous night’s dinner. For snacks, he fills plastic sandwich bags with vegetables.

“It seems logistically confusing at first (to prepare so many meals), but it can be a habit within a week,” Greenfield says.

Many clients come to him hoping to lose weight or improve their Bloomsday finish times, and Greenfield acknowledges how hard it is for people to change their outlook on the role of food in their lives. The best tool, he says, is knowledge.

“When someone becomes empowered with the knowledge of what happens in the body at the cellular level … they don’t engage in senseless eating,” he says.

Janet Beary recommends the following three recipes for Bloomsday weekend. The peanutty pasta and Mexican potato are good options for the night before the race, she says. The smoothie would be a smart meal to eat on Bloomsday morning.

The final two recipes are from “Nancy Clark’s Sports Nutrition Guidebook,” which Beary recommends.

Peanutty Pasta with Chicken

Adapted from the Washington State Dairy Council

3 cups uncooked pasta

2 cups frozen peas and sliced carrots

2 boneless skinless chicken breasts

Teriyaki or soy sauce

For the peanut sauce:

2 tablespoons creamy peanut butter

2 tablespoons skim milk

1 tablespoon soy sauce

1 tablespoon lime juice

Dash of curry powder

Dash of cayenne pepper

Boil the pasta according to package directions. Add the peas and carrots to the boiling water after the pasta has begun to cook.

Meanwhile, brush the chicken breasts with the teriyaki or soy sauce and either grill, broil or cook them in a microwave oven. When it’s done, cut the chicken into strips.

Drain the pasta and vegetables, then combine them with the chicken.

Prepare the peanut sauce by warming the peanut butter either in a microwave or in a saucepan over low heat. Add the milk, blending it with a fork. Add the remaining ingredients and stir, using more milk for a thinner consistency, if desired.

Pour the peanut sauce over the pasta and chicken and serve immediately.

Yield: 4 servings

Approximate nutrition per serving: 434 calories, 8 grams fat (2 grams saturated, 17 percent fat calories), 38 grams protein, 51 grams carbohydrate, 73 milligrams cholesterol, 5 grams dietary fiber, 730 milligrams sodium.

Mexican Potato

Adapted from the Washington State Dairy Council

4 potatoes

1 (15-ounce) can of black beans, drained

1/4 cup green bell pepper, chopped

2 cups cottage cheese

1/2 cup cheddar cheese, grated

Salsa

Preheat the oven to 350 degrees. Prick the potatoes with a fork, then bake for an hour or until they are fork tender.

Just before the potatoes are done, warm the black beans and chopped peppers, either in the microwave or in a saucepan on the stove.

Handling the hot potatoes with a towel, slice an “X” on one side and gently open each one. Top them with equal portions of the bean and pepper mixture, cottage cheese, cheddar cheese and salsa.

Serve warm.

Yield: 4 servings

Approximate nutrition per serving: 358 calories, 7 grams fat (4 grams saturated, 17 percent fat calories), 26 grams protein, 51 grams carbohydrate, 24 milligrams cholesterol, 8 grams dietary fiber, 1,017 milligrams sodium.

Quick-Start Breakfast Smoothie

From www.smoothieweb.com

2 cups pineapple juice

2 ripe medium bananas, peeled and sliced

2 (8-ounce) cartons vanilla yogurt

1 cup fresh or frozen strawberries

1/4 cup wheat germ

1 tablespoon vanilla extract

Whir all ingredients in a blender until smooth.

Yield: 4 servings

Approximate nutrition per serving: 274 calories, 3 grams fat (1 gram saturated, 9 percent fat calories), 10 grams protein, 56 grams carbohydrate, 6 milligrams cholesterol, 4 grams dietary fiber, 77 milligrams sodium.

Country Pasta with Turkey Sausage and White Beans

From “Nancy Clark’s Sports Nutrition Guidebook”

1 pound turkey sausage, casing removed

12 ounces uncooked pasta, such as shells or ziti

1 (14-ounce) can diced tomatoes, drained

1 (15-ounce) can white cannellini beans, drained

1 1/2 tablespoons cornstarch mixed into 1 1/2 cups low-fat milk

1/4 cup grated parmesan or Romano cheese

Optional: 1 small onion, diced; 1-2 garlic cloves, minced; 1/8 teaspoon crushed red pepper flakes; salt and pepper

Heat a large nonstick skillet and add the turkey sausage (and onion, garlic and red pepper flakes, if using). Cook over medium heat for 10 minutes or until done.

While the sausage is cooking, boil the pasta according to package directions and drain.

To the scrambled sausage, add the drained tomatoes and beans. Heat through, then add the cornstarch-milk mixture. Stir until thickened, then add the parmesan cheese.

Add the pasta. Toss well and let it set for a few minutes for the flavors to blend. Adjust the seasoning with salt and pepper.

Yield: 5 servings

Nutrition per serving (from the book): 500 calories, 11 grams fat (20 percent fat calories), 25 grams protein, 75 grams carbohydrate.

Carrot Cake

From registered dietitian Jenny Hegmann as it appears in “Nancy Clark’s Sports Nutrition Guidebook”

1 1/2 cups sugar

3/4 cup canola oil

3 eggs or 6 egg whites

2 cups grated carrot, lightly packed

1 cup crushed canned pineapple with juice

2 teaspoons vanilla extract

1 teaspoon salt

1 teaspoon cinnamon

1 teaspoon baking powder

1/2 teaspoon baking soda

2 1/2 cups flour

Optional: 1 cup chopped walnuts and 1 cup raisins

Frosting:

4 ounces low-fat cream cheese, at room temperature

2 1/2 cups confectioners’ sugar, sifted

1 teaspoon vanilla extract or 2 teaspoons grated orange peel

1-2 tablespoons milk or orange juice

Coat a 9-by-13-inch baking pan with cooking spray or line it with waxed paper.

Preheat the oven to 350 degrees.

In a medium mixing bowl, beat together the sugar and oil, then the eggs.

Add the carrots, pineapple and its juice, and vanilla. Mix well.

Add the salt, cinnamon, baking powder, baking soda, nuts and raisins, if desired.

Gently blend in the flour, being careful not to over beat.

Pour the batter into the prepared pan, and bake for 35 to 40 minutes. Let it cool completely before frosting.

In a small mixing bowl, beat the cream cheese and confectioners’ sugar. Add the vanilla and milk (or orange peel and orange juice), and beat until smooth and creamy.

Spread the frosting on the cake.

Yield: 24 servings

Nutrition per serving (from the book): 230 calories, 8 grams fat (31 percent fat calories), 3 grams protein, 37 grams carbohydrate.