Tag Archives: nutrition

Learning to Cook: Beyond PB&J and Mac & Cheese

I have always loved to cook, but never really devoted myself to the art before. I could cook simple things that most know how to make: eggs, mac & cheese, and sandwiches. Anyone can slap a few pieces of ham between some bread and call it a day, but I decided to take it several steps forward. My recent foray into cooking culminated with a somewhat experimental dinner party.

Living on your own, you quickly find that you have to develop certain skills you used to take for granted. Cooking is an amazing skill to possess, but is easily overlooked if you have spent your life being fed by your parents. Many people only learn enough about cooking to get by day-to-day. However, the art of cooking can go much deeper, and have a much bigger impact in your daily life.  There are many reasons to learn to cook, including health and nutrition, enjoyment, and saving money. Eating out all the time can be expensive and unhealthy. In addition, learning to cook gives you a stronger connection to your meal. Preparing and eating a meal you have worked hard on gives a sense of accomplishment that would otherwise be replaced with boring empty calories from fast food. It is also a great way to impress guests with your gourmet recipes!

Probably the most daunting part of cooking is getting started. Depending on what you want to cook, you will need the right tools. Some basic necessities are a few good knives, a stove, and some pans. Ideally, you would want other accessories, such as cutting boards, spatulas, wooden spoons, and whisks, among others. If you are serious about cooking, your set of knives will be your best friend. If you buy good beginner knives, such as Wusthof brand, and properly maintain them, they can last throughout your culinary career—or just serve your personal cooking needs. However, there are cheaper models on the market for under $20 that will work for everyday cooking. You can probably find most utensils you’ll ever need at Bed, Bath & Beyond or a similar store. My dinner party only really required these basic tools and, except for the addition of a crème brulee torch, I already had everything I needed.

Here’s the fun part—selecting your menu and ingredients! The most important thing to remember is: the fresher, the better. Certain cuts of meat can be frozen; however, some, such as ground beef, should not. When at all possible, use fresh ingredients or plan accordingly when items need to be frozen. If you want to stick to simple and quick meals, try to find recipes that consist of five ingredients or less. This will make meals easier to prepare without breaking the bank and without sacrificing flavor. In fact, too many flavors can just as easily ruin a meal as not enough. My advice would be to try to plan out what you want to eat for that week and make a trip to the store once a week to get what you need. Some recipes can make enough to last several days, as well, so keep that in consideration so you don’t cook too much (especially if you’re only cooking for one).

To prevent culinary boredom, I try to vary my recipes by complexity throughout the week. On a day when I might have less time to prepare, I may limit myself to simple meals with little preparation time, but on a weekend, I may try something fancier. (These would be the days to invite others over to show off your culinary expertise.) If you are interested in hosting a dinner party like I did, portion sizes are very important. I didn’t take course selection as seriously, and in the end I had way too many dishes to serve, and not nearly enough people to serve them to. It meant I had a lot more work to do beforehand, which ended up as leftovers. Remember, simple is not necessarily a bad thing!

Another important issue to keep in mind is nutrition. While it’s almost always healthier to cook for yourself instead of eating out, that doesn’t mean every fancy recipe you discover is going to necessarily be good for you. It’s important to vary the types of food you prepare, including different colored vegetables and fruits. It’s easy to grab just the foods you feel familiar with, but learning to cook is the chance to explore and experiment with flavor. And since you’ll be prepping it all yourself, you are always free to perform taste tests as you go, just to make sure you’ll like it. I also try to challenge myself as often as possible by cooking something I have never eaten. Try exploring different cultural cuisines or perhaps a traditional meal from your own culture you have never tried. For my party, I combined British and French foods such as rainbow trout with capers, scotch eggs, leeks, a frisée salad, and a summer pudding and crème brulee for dessert.

Cooking is a skill everyone should learn. The level of complexity is entirely up to you, and you’ll be healthier and more satisfied with your meals. Definitely pick up a copy of The Joy of Cooking  by Irma S. Rombauer. This tome is a staple in the cooking world and gives you basic information about cooking, nutrition, and etiquette. In addition, it has thousands of recipes ranging from quick meals to huge dinner events. It even has a section with menus for different occasions such as holidays and birthdays. It’s debatable whether you need actual cookbooks for your recipes, especially with the internet, but I find it helps to have the book out in the kitchen instead of trying to print things out as you go. For my French and British dishes, I relied heavily on My Paris Kitchen by David Lebovitz and Gordon Ramsay’s Great British Pub Food. Always research what you’re cooking, though, cookbook or not. It’s always helpful to find other people’s results with a certain dish, and potentially learn any problems they might have run into. Know what your ingredients are, and what to expect from the cooking process. Lastly, always remember to taste, and try new things, and find what flavors and foods you enjoy.

Photo by Andy Sutterfield

Photo by Andy Sutterfield

Let’s Ask A Nutritionist While Making Daikon Cake

Registered Dietitian Emily Bostrom sat down again with her cousin, Alyssa Kurtzman, to talk nutrition while they tried their hand at making Chinese daikon cakes.

Alyssa: Just to give a little background on this particular project, we used to live near Chinatown, specifically near a Chinese deli that sold something called daikon cakes. They’re square, white, starchy, and kind of have the consistency of a gummy bear, if a gummy bear were savory and had chunks of Chinese sausage in it. We also discovered them to be the Best. Hangover. Remedy. Ever.

Recently, we found this recipe in The Hairpin and decided to try it (and document it) while I ask Emily some of the many food-related questions that pop into my head on a daily basis. All ingredients were purchased at an Asian supermarket in Manhattan’s Chinatown. Since it happens to be Oscar night, we’re also judge-watching the red carpet show.

To start, Emily is grating the daikon radish, while Alyssa soaks the mushrooms with some teeny dried shrimp before chopping ensues.

Soaking Mushrooms

Soaking Mushrooms

Emily also smartly brought some chewy ginger candy, which is gluing our mouths shut and thus preventing us from eating all this deliciously peppery daikon raw.

We throw the grated daikon into a pot of boiling water to let it cook for about 15 minutes. While that happens, we chop up some Chinese sausages and throw them in a hot skillet with about a tablespoon of oil. After a few minutes, we pick out the big pieces and eat them because, yea. Then we toss in the soaked mushrooms and shrimp. Smells great so far.

Grated Daikon

Grated Daikon

Time for Question 1:

QUESTION 1: WTF is so wrong about carbs, anyway?

Emily: Oh, carbohydrates. The big scary monster in the pantry. We love you carbs!!! But we hate you! It’s all very complicated. Carbohydrate intake is a super polarizing topic in the nutrition world, so right off the bat I will say that I am a relatively “moderate, middle of the road” Registered Dietitian (RD) who relies heavily on evidence when making nutrition recommendations. I also recognize that depending on the client’s health history, all of this information could change. There are health conditions (they are pretty rare… if you had one you would know) which are best treated by an almost entirely carbohydrate free diet. However, for the general, healthy, active US population, I think carbohydrates are great in moderation (boring, I know). People tend to think carbohydrates are evil because a diet really rich in carbohydrates tends to (1) leave you feeling hungry an hour after a large meal, (2) make you feel sluggish after said meal, (3) prevent your body from utilizing any stored fat, and (4) sometimes storing more energy as fat, depending on your daily calorie intake. A serving size of cooked carbohydrates is only ½ cup. Compared to what we are used to eating, that is tiny. So, no need to avoid carbohydrates, but try to be cautious about how much you’re putting on your plate.

The best sources of carbohydrates in your diet are fruit, vegetables, dairy, and whole grains. Allowing as few “simple carbohydrates” as possible is really the best. This means pick brown rice instead of white, sweet potatoes over white, and try to lean toward whole wheat, grainy breads.

Alyssa: Which are way more delicious, anyway.

Once the mushrooms, shrimp, and sausage have cooked for a while, we add the cooked and drained (with liquid reserved) daikon, and mix the whole thing together before it cooks for about 10 minutes. Then, we dump it all into a mixing bowl, add a little of the reserved daikon-cooking water, throw in about a cup of rice flour (which looks so much like powdered sugar that Alyssa needs to keep it in a separate cabinet), and stir until it’s all kind of sticky.

Batter

Batter

Emily: This kind of looks like we’re making latkes! Like as if we’re making latkes with glue.

Alyssa: Mmmmmmm…?

Then, it’s steamy time.

We pour this weird gelatinous mix into a glass dish, which we carefully lower into a “steamer” that we jerry-rigged using a stockpot and an overturned mug. Right now, it looks kind of like a pot filled with white vomit.

 

Cake Pre-Steaming

Cake Pre-Steaming

Now, it has to steam for an hour, most of which is spent talking about the following topic:

QUESTION 2: Should I be using coconut oil? It seems to be all the rage.

Emily: That’s a really good question. The answer is, we don’t really know yet. With the rise in popularity of the “Paleo Diet,” it sure is a hot item these days: it’s one of the few oils—along with olive and canola oil—that are allowed on that diet. Coconut oil is quite high in saturated fat, but also high in lauric acid, which is a medium chain tryglyceride (MCT), which is why people think it might be good for you. Studies have shown that coconut oil might have a beneficial effect on your healthy cholesterol, but these studies are very limited, and include both human and animal populations. MCT oil in general, has been shown to raise both your healthy cholesterol (HDL) and your unhealthy cholesterol (LDL) levels. Since the jury is still out on this, the general recommendation is to use coconut oil only in moderation, since it is still a source of saturated fat. Overall, you should stay away from partially hydrogenated coconut oil.

Refined coconut oil is good for cooking at high temperatures, since it has a high smoking temperature, but if using “virgin” coconut oil, it’s best for baking and medium heat sautéing.  I WILL say coconut oil makes a delightful hair mask. But don’t rub it into your roots. Trust me.

(Read here for more information)

Next, we have some fun typing the ingredients into nutritiondata.self.com to figure out the nutritional content of a daikon cake.

(Emily: The label says it’s for 1/10 of the whole thing; it’s really more like 1/12.)

Daikon Cake Nutrition Facts

By this point, we’re running out of ginger chews and getting ready to taste this concoction, which after an hour looks like… solidified white vomit. Yum. Time for the big taste test….

Cake Post-Steaming

Cake Post-Steaming

And the consensus is: delicious! Shockingly close to the cakes we used to buy in Chinatown! We don’t bother to cut ours up into individual wedges, though, because—duh—we’re family. And although ours is much lumpier than the three-for-$1.50 ones we used to binge on after long nights of drinking, the consistency is almost the same. It’s as if the daikon and shrimp melted into the rice flour and water. And the chunks of mushroom and sausage are like little umami explosions. If we were Olympic judges, we would give it a 7.5 for taste and maybe a -5 for appearance.

So, we tuck into our successful little dish, with some rice vinegar for dipping, while Emily addresses one final question:

QUESTION 3: Last week, right before she danced with some vegetables, Michelle Obama apparently said some stuff about new food labels. What’s all the fuss about?

Emily: Oh, Mrs. First Lady, RD’s everywhere were singing your praises last week. Thank goodness for all the awareness she is raising for nutrition’s role in health and well being! I have one giant, fruit-and-veggie-driven girl crush on Michelle Obama. Also, on her arms. So good.

Alyssa: So sculpted.

Emily: She would be Oscar gown ready at any moment. Anywho, she announced that nutrition fact labels will be changing soon, for the first time in almost 20 years. This is big! And here are some of the major changes to be expected:

Serving sizes: Instead of a serving of, say, ice cream, being listed as 1/2 cup (has anyone in history ever eaten a measly 1/2 cup of ice cream?!), they have decided to make a “serving” on the container listed as a much more likely 1 cup. This way, instead of glancing at the label and seeing that the ice cream has only 150 calories per serving, you’ll see 300 and realize what you are actually going to eat. I approve!

No more calories from fat: The current food label was written in the fat-fearful 1990’s, which is why there is that strange, seemingly useless “calories from fat” label is right at the top. Now that we love (healthy sources of) fat, evidence is showing that we shouldn’t really care about “calories from fat” and should instead focus more on…

Added Sugars: Hallelujah! I am so excited to have this addition to our food label (I’m realizing as I write this that I’m likely more excited than most people). When counseling and educating clients, I am always speaking about the difference between “naturally occurring sugars” and “added sugars.” But, it’s still confusing when all of the sugars on the food label are under just one heading! Now, when you pick up that yogurt, you will see the “total sugars” listed as 21g, and “added sugars” as 13g. This will be so helpful for people looking to avoid too many added sugars, but who understand that the lactose in that yogurt is not what they’re trying to avoid. Things like 100% fruit juice will still have no added sugar listed, but things like fruit purees (applesauce, preserves, jelly) will tell you exactly how much of that sugar on the label will be from the super healthy fruit, and how much will be from sugar, agave, high fructose corn syrup, evaporated cane syrup, honey, etc. I must say, this is a good time to be a Dietitian.

About a third of the way through the daikon cake, we remember to take a photo.

Us With Finished Product

Us With Finished Product

Just in time to start watching the Oscar ceremony! Come on, guy from Captain Phillips!

Until next time…

Emily Bostrom, RD, is a Registered Dietitian with degrees from Rutgers University and the University of Medicine and Dentistry of New Jersey, who eats, cooks and thinks about food. You can also find her singing loudly in the car and at http://www.emilybostrom.com/

Alyssa Kurtzman is a Content Manager at @CLIPTAMATIC and works on the UE social media staff. Life mantra: It’s never too hot for soup. @KURTZMANIA

 

Let’s Ask: A Nutritionist About Beans, Hangovers, And Misadventures With Whey

Nutritionist and registered dietitian Emily Bostrom and her cousin Alyssa Kurtzman share a healthy obsession with food, a set of grandparents, and many nutrition-related conversations, often late at night via G-Chat or anxious text message exchange. They sat down together to discuss…

Heavy Cream vs. Half & Half

Alyssa: Last weekend, I followed this Jacques Pepin recipe for a butternut squash gratin, except I used half and half because I couldn’t bring myself to use heavy cream. And it came out all weird and curdle-y! Why did the cream not mesh into the gratin like restaurant gratins? And what was that liquid in the bottom of the pan? Was the gratin safe to eat? And by that I mean I still ate all of it. And am I going to die now.

Emily: First things first—I believe that it was very safe to eat (as long as it didn’t sit out on your counter between 40° and 140° F for more than two hours). Also, since you’re not reporting any awful symptoms, I’m guessing it sat pretty well.

So, there are few things to consider when making a dish that relies on heavy cream. First of all, should you really be cutting calories when you’re making a seasonal dish you only make once a year? (I personally don’t believe in “diet” holiday food.) So my first recommendation would be to eat a salad for lunch, and use heavy cream in the recipe. Now, as a dietitian, I too experience the guilt associated with even entering the heavy cream section of the dairy refrigerator. Too often, when I buy ingredients like heavy cream or boxed macaroni and cheese–

Alyssa: Judge.

Emily: It’s ORGANIC, okay; I race out of the store before the food police can find me and take away my credentials. But, it’s okay! Go for it. Just don’t eat the leftovers every day after that for a week.

Anyway, back to the curdling issue. When you add heat (like in the oven) or acid (like that salted squash) to milk, you can cause it to separate into its components: curds (solids) and whey (watery liquid you found in the bottom of your pan). Unless you’re making your gratin for Little Miss Muffet, you probably want to prevent this from happening. When you cook milk in this whey *ahem, nutrition joke*, there are a few things that help to keep it from separating, or curdling. First, fat helps milk maintain its texture, so that heavy cream might actually be in that recipe for a reason (those restaurant gratins are so creamy because of the cream). If you’re really motivated to keep the recipe low-fat for some reason, like you’re making this for your grandma with heart disease or it’s the day before your annual lipid panel, then there are a few more ways to improve your gratin’s texture with a lower-fat milk in the recipe.

Starch is another way to improve the final product, so making a roux (flour and fat mixture) can really help that gratin stay creamy and not clumpy. Just add a teaspoon of all-purpose flour for each cup of milk (or half and half) in the recipe. Also, making sure not to rinse the sliced squash (or potatoes, if you’re doing that version) would help maintain that naturally occurring starch for the recipe. Finally, the fresher the milk, the less likely it is to curdle, so hike out to the farm and collect some fresh half and half for your delicious butternut squash gratin. Also, invite me over.

Alyssa: Sorry. I wasn’t kidding about having eaten all of it.

Quest for the Best Bean

Alyssa: I’m pretty sure all beans are healthy, but are some healthier than others? What is the best bean? Come on, we know you know. Stop hiding this information from us.

Emily: Okay, asking me to pick the healthiest bean is like asking a mother to pick her favorite kid! (As an only child, though, I’ve never felt uncomfortable asking this question… I’m sure you’re Aunt W. and Uncle S.’s favorite daughter…)

Alyssa: I am, but when our dog Misha was still alive, they told me it was a toss-up.

Emily: Well, obviously. You could never compete with those giant ears.

As you said, all kinds of beans really are healthy, and have some things in common. Most all beans are rich in fiber, folate and B-vitamins, and many contain iron, which we like. Also, beans are a pretty good source of protein, especially as a meat-free source for our veg friends. Finally, beans (especially dried ones) are cheap, which is important when the fancy free-range, organic, fair-trade, locally grown truffle salt you’re sprinkling on them is $35.00/oz.

But, since you insist on finding out the best bean, I’ll just summarize the benefits of beans into this little chart so you can pick for yourself.

Rich in… Special Feature! Use in…
Black Beans Fiber, Folate, Iron, Magnesium Anthocyanins, an antioxidant that makes them extra heart healthy Salads, Burgers, Soups or dips!
Soy Beans Calcium, Iron,  Potassium 9 Essential Amino Acids! A fantastic plant protein. Hummus, edamame (steamed) or stir fried
Chick Peas Fiber, Folate, Potassium, Magnesium The Most Common Legume in the World! Creamy hummus, crunchy and roasted or mixed into warm falafel.
Lima Beans Fiber, Potassium Cultivated to support the Aztec and Incan protein-deficient diet With corn as Succotash or stewed on their own.
Black-Eyed Peas Fiber, Magnesium, Zinc A symbol of good luck in the new year! In fritters, stews, salads and with rice.

[Source: Eat Right]

A Holiday Party Hangover Cure

Alyssa: Holiday party hangover cure: go.

Emily: Okay, honestly, what is every company’s deal with holiday parties on weekdays? Is it to ensure that nothing gets done the next day at work? To make people feel less comfortable drinking liberally off the company tab? Whatever the reason, I just don’t like it. Weeknights are for cleaning your bathroom and eating sensibly and watching the last three episodes of the Real Housewives of Beverly Hills.  Everyone knows that.

Alyssa: Apparently one of the new cast members is a witch, btw???

Emily: Where do they find these people?! Anyway, since companies insist on weeknight party time, here are a few evidence-based ways to get your ass to work the next morning:

  1. Much of that miserable morning is due to dehydration and electrolyte imbalance. So the first, most obvious hangover fix is something liquid with electrolytes, plus a little bit of sugar to get those much needed electrolytes into our tissues. What’s rich in electrolytes and fluid? Coconut water, watered-down Gatorade or Powerade (these sports drinks have just more sugar than we need), or a little bit of 100% orange juice should do the trick, and then just transition to water. Hydrate ‘til you just can’t stand getting up from your desk to pee anymore, and then you’ll know that you’ve done a good job.
  2. A cup of a caffeinated beverage can really make you feel more alert, and research shows that it can help improve your recovery after a long night of eggnog. Contrary to popular belief (including supporters like my mom and Dr. Oz), the research shows that 400mg of caffeine or less per day has no effect on your hydration. That means that about 3 cups of coffee are hydrating rather than dehydrating. Good news for those of us who are rolling into work twenty minutes late with last night’s mascara on.
  3. So, here’s a fun one: asparagus. Maybe the party had asparagus wrapped in prosciutto as hors d’oeuvres, and there are some left in the office fridge! That’s a double whammy with the salty ham (electrolytes!) and enzymes found in asparagus that have been shown to speed up the processing of alcohol in our bodies. SO, munch on some of my absolute-favorite-vegetables-of-all-time and feel fantastic!

Alyssa: Up top.

Emily Bostrom, RD, is a Registered Dietitian with degrees from Rutgers University and the University of Medicine and Dentistry of New Jersey, who eats, cooks and thinks about food. You can also find her singing loudly in the car and at http://www.emilybostrom.com/

Alyssa Kurtzman is a Content Manager at @CLIPTAMATIC and works on the UE social media staff. Life mantra: It’s never too hot for soup. @KURTZMANIA

Photo by Meaghan Morrison

Photo by Meaghan Morrison

Food on the Cheap

Once upon a time, I made a rash, but good, decision. I decided that I really wanted to live near my university instead of commuting four hours every day. But, I also knew that getting a job there would be hard without a local address. So, I did the fairly irrational thing: I moved there without having a job lined up. I had enough savings to pay my rent for a few months—except, oops, I totally forgot to budget for the other costs of living! Like food.

Photo by Sara Slattery

Photo by Sara Slattery

Food is kind of a big deal so I did some research, looked at basic nutrition, and then bought what was the cheapest. This was not at the “nice” grocery store with the nut bar and open bins of nutritional yeast and gluten-free oatmeal. This was at Grocery Outlet or Food Maxx. This was the “ethnic” Mexican, Vietnamese, or Indian market. This was the last half hour of the farmer’s market when the person behind the table wants to get rid of the last bag of oranges.

I took a notebook with me and, over a couple of shopping trips, saw what was cheapest and weighed that against my personal needs. For example, I find large grocery stores very overwhelming, so I get some stuff at Trader Joe’s that is the same price almost everywhere: milk, eggs, butter, bread, frozen vegetables—even organics, if I wanted them. I’m not including prices because they vary widely, and the best thing to do is compare prices at whatever is local to you!

In an attempt to balance my nutrition, I tried to have a carb, protein, and vegetable or fruit with every meal. For breakfast: hot rice pudding and fruit, or toast and an egg with frozen sautéed spinach, or just some oatmeal and brown sugar if I was feeling especially lazy. The oatmeal packets at the store are ridiculously easy to recreate. Lunch or dinner was maybe Spanish rice (rice, spices, canned tomatoes) and bean tacos, lentil and rice soup, black bean burgers, homemade French fries, pudlas, or stir-fry.

The Staples for a Cheap Kitchen

When I was living on the cheap, I filled my pantry with basic staples in bulk because they will spoil the slowest!

  • Dry rice
  • Dry lentils
  • Dry beans
  • Other dried goods (oats, bulgur, etc.)
  • Large bagged spices

I found that the following brought a lot more variety into my meals, so I bought as much as half my freezer and cupboards could hold! Discount and bulk stores, for the win!

  • Flour
  • White/Brown Sugar
  • Pasta
  • Potatoes
  • Frozen, dried or canned fruit and vegetables
  • Olive oil for cooking
  • Bouillon Cubes
  • Tofu
  • Eggs

Since we all have our own preferences and dietary restrictions, don’t feel limited because you can’t follow my examples above.  There are a lot of cheap alternatives for you to consider when stocking your own cheap kitchen:

  • Bulk Tea (instead of soda)
  • Corn Tortillas (instead of flour tortillas)
  • Bread ($2 for 12 servings!)
  • Fresh vegetables (when in season!)
  • Coffee (because everything is cheaper than Starbucks)
  • Mozzarella and Feta (the cheapest cheese I’ve seen)
  • Bacon Ends or Ham Hocks (great for flavoring soups and stews)
  • Meat and Fish on sale (throw it in the freezer if it is about to expire!)

Did you notice what’s not on here? I considered dairy, meat, and pre-processed foods “special items” because, when comparing price-per-ounce, they were way more expensive than other protein and carb sources like beans, rice, flour, and frozen/canned produce. Except for the occasional cheese wedge or free pizza, I didn’t see a lot of meat or dairy. It’s weird, but I was so into making affordable stuff actually taste good that I didn’t even miss meat. The key to cooking deliciously on the cheap is spices, spices, spices. I experimented with what I liked and started to add it to everything!

All this dried food requires a lot of cooking. I learned that it’s best to soak beans overnight to soften them, lessen gastrointestinal issues, and decrease cooking time! I just put some beans in a bowl, cover with water, and let them sit overnight. The next day, simmer until soft. I then discovered that it’s prudent to invest in a rice cooker if you like rice, and a crockpot if you hate standing over a stove. These meals usually come out to be cheaper per serving than frozen or boxed meals, and way more nutritious. It makes sense to try to safeguard your health when you can, because hospital bills in the future are definitely not frugal!

If you do like farmers’ markets, vendors usually lower their prices or are much more willing to haggle during the last half hour. They often don’t have long-term storage for their produce, so it’s better for them to get rid of it before it spoils. If you can pick from multiple markets, try them all, especially the ones in the less swanky parts of town: honestly, I’ve found the prices are much better there. I’ve seen the same vendors at multiple locations, and their lowest prices are usually in cities and more working-class parts of town, not the suburbs or the ladies-who-brunch neighborhoods.

I hope this article gives you some insight into eating cheaply without resorting to McDonald’s and Top Ramen! Some great resources with tips and recipes I’ve found include Budget Bytes, Broke Ass Gourmet, and Poor Girl Eats Well. If you’ve got any of your own suggestion, share them in the comments. Bon appétit!

Get off the Couch! A Couch to 10K Guide

So you want to run? You want the wind in your hair, the asphalt under your feet, and the feeling of accomplishing a physical milestone? Welcome! Let’s get you off the couch and into the world of early mornings, aches and pains, and numbing ice baths.

First, a little something about me: I have never been a runner. Throughout my childhood, I participated in many sports but didn’t love running. But then I grew up, became an adult, and realized that I needed to create an active lifestyle for myself. So I joined up with Team In Training (more about that later) and have since run 2 half-marathons and a handful of 5Ks and 10Ks, along with close to 500 miles in training.

So maybe you’re asking, “Why is this article titled ‘Couch to 10K’ and not ‘5K’”? Because all of the information I’m about to drop is valuable for building up to running longer races. Running 5Ks is a wonderful and admirable goal, but a 10K requires a bit more information; so this article will give you a guidance system for eventually doing those longer races. Because, hey! You’ll be crossing those finish lines in no time.

There is an entire world of running and you can get in pretty deep, but today I’ll cover training and conditioning, clothing, and nutrition.

Training and Conditioning

There are a few methods by which elite runners train. “What, you mean you don’t just go out and run?” Well, yes, of course you can just do that. However, there are some other training methods that have become popular recently in the running world: one of which is called interval training.  

Interval training (also known as the “Run/Walk Method”) can be implemented in many ways while running. My training consisted of running for five minutes and then walking for one minute. A friend of mine would run for the length of three songs and then walk for one. The basic principle is that you give your muscles a chance to cool down while running instead of after. This allows your muscles to recover more quickly, allowing less soreness. For more in-depth information, check out what famed runner Jeff Galloway has to say on the subject. I encourage you to explore his site for everything from running tips to training schedules.

In addition to finding your perfect training method, conditioning is very important. Do you have to be in pristine shape to run a 10K? No, you don’t. But, you do need to work yourself up to the distance via cardio training. I’m a girl who likes to do “Just Dance” on the Wii for 45 minutes. Do what works for you! But make sure you add in some other form of workout (cardio or cross training) in between your midweek runs.

Speaking of midweek runs… you need to do them! Running 3-4 times per week will put you on the perfect track for your 10K. One run per week should be a longer distance, working your way up to 10 kilometers (6.2 miles). But it’s great to go out for shorter midweek runs to build your endurance. Find a friend, make it a before-work social event, and have fun with it. And make sure you stretch! Here’s some information on dynamic stretching (which is better than static stretching) for before and after your runs.

Clothing

Maybe what you wear isn’t the most important thing in your training, but it will be more comfortable if you wear certain items made out of certain materials.

If you go to an active-wear store or Target or wherever, you will see “moisture wicking” on many of their items. Those are what you want! Please, please, please don’t wear cotton (this includes socks and undergarments)! Cotton traps moisture, making your clothes heavier, making you heavier, making running harder. Okay, maybe it’s not that dramatic, but you’ll thank me later for the moisture wicking.

There are tons of options in terms of styles of clothing. Shorts, capris, leggings, short sleeve tops, long sleeve, no shirt—these are all available to you! Some pants have places for your keys; some have pockets to carry nutrition with you. Some bottoms have built in underwear, some don’t. (Trust me, you don’t want to be too sweaty in your nether regions, so perhaps invest in some sports underwear.) But most importantly, wear what you want. It’s not a fashion show. Just make sure to dress for the weather where you live.

Nutrition

“Wait, I need to eat something while running?” Yes, but only during longer runs. After about forty-five minutes of running (sometimes sixty, depending on body weight) your body seriously depletes in calorie levels. So it’s time to load up! This is your time to try out what works for you. As with everything else I’ve talked about, there are many, many options for what you can eat.

My favorite treats include Clif Shot Bloks and shell-less sunflower seeds. The Shot Bloks have a high calorie count and the sunflower seeds offer salt, which you lose while running (yay, sweat!). You’ll notice that right after you eat these mid-run snacks, your energy kicks back in to high gear and you feel ready to run more. Again, try out a few things to see what you like, what doesn’t upset your stomach, or what is easiest to carry. You’ll find your favorites soon enough.

Along with consuming calories, make sure you drink water or an electrolyte-enhanced drink! You really don’t want to get dehydrated during or after your runs. Check out this Runner’s World Article on eating and drinking before, during and after your runs. I love their suggestion of drinking chocolate milk—yum!

Time to Run

So, now that you have all of the information you need, it’s time to get out and run! Just do it. You’ll feel amazing afterwards and as soon as you cross the finish line, you’ll have reached an incredible personal goal.

If you want more help with training, I would suggest looking in to a few different groups that offer coaching while you give back to charitable organizations. Remember that I mentioned Team In Training (TNT)? TNT offers coaching assistance with a large group of people in your neighborhood, all while supporting and benefiting the Leukemia and Lymphoma Society (LLS). I ran both my half marathons with TNT, and I couldn’t be happier with the results. Not only can I pass all of my learned information on to you fine folks, but I also had an extremely gratifying experience raising money for LLS. I have never been prouder to call myself a runner.

Now, it’s your turn. Sign up for your first 5K or 10K and let us know how the training went, what worked, and what didn’t in the comments section below! The first time crossing the finish line is always the best. Here’s to more firsts!

Running Square

Photo by Sara Slattery