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Nutrition
Holiday Gifts for Healthy Runners
By Rebecca Scritchfield
November/December 2009
For the Washington Running Report
I can't think of a better gift idea than one that supports healthy eating and exercise. While anything you purchase will surely be a hit with the runners in your life, allow me to help "jog" your brain with these nutrition-inspired gifts. I chose these products because they represent a variety of options at different price points and I've used them all myself so I know they'll deliver. Here's to a happy, healthy holiday season and New Year!
APPAREL: Mizuno Breath Thermo® Half Zip / Price: $69.99 / www.mizunousa.com
Yes, you can run outdoors year-round, but you want to be comfortable and well-protected! Mizuno's Breath Thermo technology changes body moisture to heat for overall warmth. The tops come with an extended cuff that has a thumbhole so you can stretch it over your hands to keep them toasty. With limited daylight hours, reflective material is a must. I especially like the zip pockets on this top---perfect for carrying gels and gummies. You still need to fuel during long runs through the winter when the temperatures are much colder, so fill the pocket with your favorite running nutrition product and surprise that special runner in your life with this smart gift. The tops come in great fall colors and sizes XS-XL.
GADGETS: Go Wear Fit® by Body Media / Price: $159.95-$249.90 plus monthly subscription $6.95-$12.99
For the techie and data geek in all of us, this wearable armband will surely satisfy the exercise enthusiast in your life. The Go Wear Fit system is a monitoring device with sensors that capture data five different ways using motion, steps, and various skin readings to accurately determine your calorie burn during exercise, working, watching television, and even sleeping! Simply wear the armband during the course of your day, then log onto the online activity manager to upload the data. You will get accurate, easy-to-digest information about the calories you have burned, plus a place to log your food intake and other tools to help you reach your fitness and lifestyle goals. I use this device in my nutrition practice with some of my nutrition assessment and weight management packages (available for rent). This is a useful tool to help people see their exercise, nutrition, and sleep behaviors over time and work on realistic behavior changes that get results.
BOOKS - Nancy Clark's Food Guide for New Runners (2009) / Price: $16 /
Certified Specialist in Sports Dietietics, Nancy Clark, is an internationally known nutrition expert and author of several sports nutrition books targeted to everyday athletes. Her latest book, "Nancy Clark's Food Guide for New Runners," is ideal for people in their first couple years of running. The book is easy to read, offers practical tips, and debunks nutrition myths. The three sections include day-to-day eating; fueling before, during, and after runs, and weight management. It is a handy resource for new runners who are eager to learn how to reach their goals with energy to spare. I still peruse this book and have encouraged many of my new runner clients to pick up a copy. You can't beat the price for the valuable information in this book. Whether you stuff it in a stocking or wrap it in a bow, the special runner in your life will be all-a-glow when they open this gift.
HOMEMADE GIFT - BY YOU / Retail Price: hey, that's your call!
Sometimes the best gifts come from the heart. Spend a little time at your local running store and in your kitchen to create a personalized collection of nutrition-themed products for your special runner. Below are a few ideas to include in your gift basket and don't forget the recipe for homemade energy bars that will leave your runner thinking you're the sweetest person in the world!
· Hydration belt or backpack--The number one health concern for runners is staying hydrated. Make it easy for your runner to stay on top of their hydration game.
· Single serving gels, gummies, beans, and bars--The rule of thumb for racing is to try your fuel in practice. So why not buy up a selection of powdered sports drink flavors, gels, and gummies so your runner can test them all winter long.
· Homemade energy bars and hot cocoa packets--It's true, lowfat chocolate milk is a top recovery drink, so why not make it hot? It is winter, so go ahead and toss in packets of your favorite instant hot cocoa and several of these yummy peanut energy bars.
Peanutty Energy Bar
Recipe courtesy of the National Peanut Board
1/2 cup salted dry-roasted peanuts (nut variation, try cashews or almonds)
1/2 cup roasted sunflower seed kernals (seed variation, pumpkin seeds)
1/2 cup raisins (or other dried fruit like cranberries or cherries)
2 cups uncooked oatmeal, old-fashioned or instant
2 cups toasted rice cereal, such as Crisp Rice
1/2 cup peanut butter, crunchy or creamy
1/2 cup packed brown sugar
1/2 cup light corn syrup
1 teaspoon vanilla
Optional:
1/4 cup toasted wheat germ
1. In a large bowl, mix together the peanuts, sunflower seeds, raisins,
oatmeal, toasted rice cereal, and wheat germ, if desired. Set aside.
2. In a medium microwaveable bowl, combine the peanut butter, brown
sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and
stir until blended.
3. Pour the peanut butter mixture over the dry ingredients and stir
until coated.
4. For squares, spoon the mixture into an 8" x 8" pan coated with
cooking spray; for bars spoon it into a 9x13 oblong pan. Press down
firmly. (It helps to coat your fingers with margarine, oil or cooking
spray.)
5. Let stand for about an hour to harden, then cut into squares or bars.
Yield: 16 squares or bars
Total calories: 3,600
Calories per serving: 225
Carb 30 grams
Pro 6 grams
Fat 9 grams