Spartan FOD Update

Spartan Race is proud to be a portion of your email diet. We’ve cooked up the Spartan Food of the Day emails for over a year, trying to highlight healthy raw foods, and giving you suggested ways to combine and prepare them.

Survey results are in, and we were glad to see that you echoed many of our own recent thoughts on elevating our nutritional and culinary game. We are bringing even more to the table.

Starting Sunday we will initiate a new weekly FOD format, delivering you even more content per serving. We will feature a specific Food of the Week, that you can stock up on during your weekly hunting and gathering sessions. This will help with Sunday night food preparations and planning.

In one place we’ll give you even more intel on the foods that you should select when working your way through the grocery store. We’ll even give you Sprint, Super, and Beast level recipes for when you get home, and for later in the week.

Our goal is to make you succeed at our races. Nutrition is a huge factor towards getting you to the finish line. During the week use this email as a reference point for daily food choices. You need to be ready for race day, and nutrition is a huge factor in race success.

Your workout is the product of the foods you eat. Your race is the product of our both your workouts and your nutrition. Up your game by upping the quality of the foods you consume. You have to work on your nutritional habits, just like your your training habits.

We’re here to help. Sign up for the FOD if you haven’t already. And sign up for the Spartan WOD (Workout of the Day), too, to best execute on those calories.

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Asparagus: Spartan Food of the Day

Heavy in –  Vitamin K, fiber, vitamin B6

Light on – Calories, saturated fat

If weight management is your goal, think about scripting several pounds of asparagus into your plans.  This veggie is a low calorie source of folate, potassium, fiber, and vitamin B6. The stalks are heavy in antioxidants, so don’t just cook and eat the tips – just trim off the brown bottom pieces off. (I find these to be great dog treats.)

One cup of asparagus has almost 5 grams of dietary fiber, something important for your digestion.  Long story short, if you are training at peak performance, you will want your digestion system to keep up.  Fiber is your go-to for this.

This is one of those vegetables that seems to defy all the odds in terms of holding up in the fridge, the one item still edible when coming home after a long weekend of racing.

How to Cook Asparagus:

Asparagus can be eaten raw, but is most often steamed to make tenderer.  You can blanch, boil, bake, or grill – being such a hearty vegetable it’s hard to mess up.

Can’t go wrong with salt, pepper, and olive oil.  Just add fire.

Sources:

Fight Back with Food: Use Nutrition to Heal What Ails You. Pleasantville, NY: Reader’s Digest Association, 2002. Print.

“U.S. Department of Agriculture.” U.S. Department of Agriculture. N.p., n.d. Web. 10 Sept. 2013.

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Grab an eggplant if you are looking for a beefy vegetable that is low in sodium, cholesterol, and saturated fat, while being high in fiber, vitamin B6, and vitamin C.

Curried Eggplants with Salsa
by Rose-Marie Jarry

30 minutes
2 servings
223 calories per serving
Gluten free, Vegan

Ingredients:

1 eggplant
2 tomatoes
2 scallions
1/2 lemon, juice
1/4 cup fresh cilantro
2 tablespoons of coconut flour
1 tablespoon of curry paste
2 tablespoons of coconut oil
1 teaspoon of curry powder
Salt and pepper

Directions:

Pre-heat oven to 400F.
Slice the eggplant into thin pieces. Sprinkle sea salt on them and set aside.
In a small bowl mix the coconut flour with the salt and pepper. Mix the curry paste with the coconut oil. Warm up a pan and melt the mix of oil and curry together.
Dip each slice of eggplant in water, and then right away in coconut flour on each side.
Cook them in the warm pan for 2 minutes on each side.
Place on a cookie sheet and cook in the oven for 10 minutes.
Dice the tomatoes with the scallions and cilantro.
Add the remaining spices and mix everything together.
When the eggplants are well roasted, place some salsa on them and serve right away.

For more information on receiving our Food Of The Day, click here.

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Rice is great if you’re really hungry and want to eat two thousand of something.

– Mitch Hedberg

Wild rice is a truly American cuisine.  A nutritious seed of a water grass plant that can only be harvested once a year, this has been a staple of the athlete’s cuisine beginning with the Native Americans.

Wild rice contains twice as much protein as brown rice. It is very rich in antioxidants, containing up to 30 times more than white rice!

Empty calories are a waste, get the most health for your buck by eating wild rice.  When you are pushing yourself to extremes, you will want every last bit of nutrients in your food.  You’ll need it.

wild rice nutrition data

Sources: USDA, Wikipedia, Google

Wild-rice1

Wild rice is an excellent source of protein.

 

Earn Your Body

 

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Chia

Keeping balanced levels of blood sugar is important for both health and energy. Blood sugar may spike after meals, especially if you eat high-starchy foods or sweets. This can lead to ‘slumps’ in your day where you feel tired and out of energy. By balancing your blood sugar, you not only lower your risk for type 2 diabetes, but you also ensure steady, constant energy throughout your day.

How does the Chia Seed help with this? Both the gelling action of the seed, and it’s unique combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars. If you eat chia with a meal, it will help you turn your food into constant, steady energy rather than a series of ups and downs that wear you out.

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Spinach

 

One of the benefits of spinach is that this green is readily available, nearly all over the world. Wherever you end up in life, you can most always count on spinach as a solid green to have in your diet.

Spinach is high in Vitamin K, specifically in the form of Phylloquinone, which is important for proper blood clotting.

 

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Cauliflower

 

If you thought that high concentrations of Vitamin C can only be found in oranges, and other citrus fruits, you thought wrong.  Check out this garden plant, Brassica oleracea, that is also a superb source of potassium.  So maybe skip the oranges and bananas post workout, and roast, boil, steam, or just eat raw, some of this rather nutritionally dense plant.

A cup of boiled cauliflower delivers about 3.35 g of dietary fiber, which helps clean your digestive system and gets rid of unnecessary substances. Additionally, a substance called glucoraphin present in cauliflower appears to have a protective effect on your stomach lining.

 

Sources: USDA, Wikipedia

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Eggplant

 

Eggplant (Solanum melongena) doesn’t pack a lot of caloric punch for its size. This species of nightshade is perfect for those looking forward to eating something meaty, without the excess calories. Lots of empty space in this vegetable – don’t pack it on long training expeditions.

Eggplant can provide many health benefits, including being important in the treatment and prevention of cancer. Eggplant has been found to be especially useful in the treatment of colon cancer due to the high amount of fiber found within eggplant. Fiber is important in the treatment of colon cancer because it is a relatively porous nutrient, and because of this, as it moves through the digestive tract, it has the tendency to absorb toxins and chemicals that can lead to the development of colon cancer. For best results, individuals who are interested in reducing their risk for the development of color cancer should be sure to include the skin of the eggplant during consumption. Research has found that the skin of eggplant may contain more fiber that the actual eggplant itself.

Want to cook with eggplant.  Check out this recipe of the day from Spartan Race.

 

 

source: USDA, Wikipedia, Google

 

 

Sign up for the Spartan WOD

 

 

 

 

 

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Ginger Root

 

Ginger, or ginger root, is the rhizome of the plant Zingiber officinale, consumed throughout the world as a spice, and even medicine. Ginger root falls into the same plant family as turmeric and cardamom. Packing a lot of unique flavor, ginger is also a good source of Vitamin C, Magnesium, Potassium, Copper and Manganese.  A review of several studies has concluded that ginger is just as effective as vitamin B6 in the treatment of morning sickness.

Sources: USDA, Google, Wikipedia

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 Beans

Beans are also rich source of dietary fiber (9% per100g RDA) which acts as a bulk laxative that helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Adequate amounts of fiber has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol-binding bile acids in the colon.

You can spend a life time thinking about which bean to eat.  There are so many different varieties, the possibilities are endless.  Check out the Azuki bean.

Sources: Google, Wikipedia, USDA

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