One item I always tend to crave during race recovery is a sandwich. I am talking a mile high cold cut, on fresh baked soft bread. When I received an email from Runners World about Great Sandwiches for runners, I knew I had fellow sandwich lovers out there. According to a runnersworld.com poll, 31% of runners have a sandwich for lunch once or twice a week. Anyone else having a Joey from Friends moment?
I took the below list directly from Runners World for those who are not on their email distribution. I have so many friends and family members trying to gain muscle, lose weight, and looking to stay healthy. I normally would never copy and paste an entire blog post from a website but I loved this article so much, I had to share! I am already craving the curry egg salad and I fell even more in love with Runners World after reading I am encouraged to eat prosciutto post race. SWOON.
|Photo from Runners World, rights Dick Patrick|
Swap your tuna salad for salmon and you'll get more inflammation-reducing omega-3s. Scientists in Japan found that capsaicin, the nutrient that gives chili sauces like sweet-spicy sriracha their kick, can increase fat-burning during exercise. Rye bread contains up to five grams of fiber per slice—more than whole wheat. Just make sure the first ingredient on the loaf is whole-rye flour or rye meal.
ASSEMBLE: Mix 3 tablespoons low-fat mayo and 1 teaspoon jarred sriracha chili sauce; set aside. Combine one 5-ounce can salmon, juice of 1/2 lemon, 2 tablespoons chopped fresh dill, 1 minced garlic clove, and salt to taste. Divide between 2 slices of rye; top each with arugula, tomato, half the aioli, and a second slice of rye.
Electrolyte Replacement FIG PROSCIUTTO SANDWICH
Dried figs contain calcium, iron, and potassium. The latter "works with sodium to maintain the body's water balance," says sports dietitian Barbara Lewin, R.D. Prosciutto is high in sodium, making it ideal after a sweaty run, when you need electrolytes. Red peppers are brimming with vitamin C, which Harvard researchers have found may keep upper-respiratory-tract infections at bay.
ASSEMBLE: In a pot, boil 1/2 cup apple cider and 1/2 cup dried figs, then simmer for 10 minutes. Move to a food processor; blend with 1 teaspoon honey, 1 tablespoon lemon juice, and 1/4 teaspoon cinnamon. Spread on 4 slices whole-wheat baguette. Top 2 slices each with 1 ounce prosciutto, 1 slice Swiss, spinach, and roasted red pepper. Top with remaining bread.
Immunity Booster CURRY EGG SALAD
Velvety Greek yogurt gives egg salad a protein boost along with probiotic bacteria. A study published in 2011 in the Nutrition Journal found that athletes who take a daily probiotic supplement have a 50 percent decrease in symptoms of upper-respiratory-tract infections. Eggs are rich in muscle-friendly protein, vitamin D, vitamin B12, and selenium. Dried fruit adds natural sweetness along with an extra hit of antioxidants and carbs.
ASSEMBLE: Mix 1/4 cup Greek yogurt, 2 tablespoons golden raisins, 1 teaspoon Dijon, 2 sliced green onions, 1/2 teaspoon curry, and salt and pepper to taste. Mix 4 chopped, hard-boiled eggs with yogurt. Cut two whole-grain bagels in half. Divide mixture among 2 slices; top each with avocado, cilantro, and remaining bagel.
Heart Health ALMOND PEAR SANDWICH
Compared to peanut butter, almond butter contains more of the bone-building minerals calcium, magnesium, and phosphorus. It also has more monounsaturated fat, "which improves blood cholesterol levels," says Lewin. Pears add fiber, while dried apricots are a good source of beta-carotene, which bolsters immunity.
ASSEMBLE: Whisk 3 tablespoons almond butter, 1 teaspoon honey, 1/4 teaspoon cinnamon, and 1/4 teaspoon vanilla extract. Spread on 2 slices of whole-grain bread; top each with 4 thin pear slices, 2 tablespoons chopped dried apricots, 2 tablespoons crumbled goat cheese, and a second slice of bread.
Muscle Recovery CHICKEN PESTO PITAS
Chicken breast is an excellent source of protein and niacin. "Your body needs this B vitamin to produce energy," says Gidus. The carbs in whole-grain pita help replace energy stores postrun. Carrots get their vibrant hue from stellar amounts of the antioxidant beta-carotene and are a good source of vitamin K, "which assists with bone strengthening," says Gidus, "so it's important for preventing stress fractures."
ASSEMBLE: Mix 6 ounces cooked, shredded chicken breast with 1 tablespoon jarred pesto. Slice two whole-wheat pocket pitas in half; stuff each half with an equal amount of the chicken pesto. Stuff all four pitas with shredded carrot and mesclun.
Weight Loss WHITE BEAN WRAPS Wraps have about 20 percent fewer calories than two slices of bread, while a half-cup of beans has seven grams of hunger-reducing fiber. Beans are also high in iron, and eating vitamin C-rich veggies (such as artichoke hearts) boosts absorption of this mineral. "Iron helps carry oxygen to your muscles," says Gidus. "If you don't get enough, your running suffers."
ASSEMBLE: In a food processor, blend a 15-ounce can white beans, 3 tablespoons olive oil, 2 garlic cloves, juice of 1/2 lemon, 1 tablespoon fresh thyme, 1/2 teaspoon paprika, 1/2 teaspoon cumin, and salt and pepper. Spread over two whole-grain wraps. Top each with 1/3 cup artichoke hearts, 1/4 cup parsley, and 1/4 cup roasted red pepper; roll and slice in half.
EAT better: A 2008 study found that eating at least two and a half servings of whole grains per day can cut your risk of heart disease by 20 percent.
BUILD IT better: Smart strategies for healthier sandwich assembly
CHOOSE WHOLE-GRAIN BREAD: A label touting "100% whole grain" cannot include any refined flour.
PICK THE RIGHT PROTEIN: In addition to turkey, lean options include eggs, canned fish, grilled flank steak, beans, and tofu.
ADD VEGETABLES: Dark leafy greens, red peppers, carrots, and tomatoes give a boost of disease-thwarting antioxidants.
BE CONDIMENT-SAVVY: Mustard and vinegar are low-calorie choices. Pesto, nut butter, and hummus provide healthy fats.
SAY YES TO CHEESE: Just keep it to a slice. Grating hard cheese, such as Parmesan, onto your sandwich can help you use less.
Article from Runners World Great Sandwiches published May 2, 2012