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  Real Food For Fuel

Real Food For Fuel Blog

Friday Five : Road Trip Running Adventures

2/27/2015

6 Comments

 
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It's been over a week now since we've returned from the "left" coast, but I am still swooning and dreaming of all the wonderful adventures we had during our trip! I decided to get my thoughts in order and share about our road trip running adventures as part of the "Friday Five" Linkup hosted by Eat Pray Run DC, You Signed Up for What and Mar on the Run. I've been reading these link-up posts for a while, but have yet to join!

To fill you in on our trip, we attended the wedding of my husband's cousin on Valentines Day in San Francisco. In doing so, we decided to fly into Seattle (slightly cheaper) and drive down the coast, taking about a week total to explore Washington, Oregon and California. Here I am going to share five of our running adventures from the trip.

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Sweet Potato Quinoa Chili

2/26/2015

3 Comments

 
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February is almost coming to a close, which means so is healthy heart month! Have no fear, you can totally continue to celebrate the love by nourishing your body consistently with heart healthy foods. Like beans. Let's talk a little bit about beans and heart health, shall we?

In a previous Healthy Heart Month post, I talked about the benefits of dietary fiber in reducing risk of cardiovascular disease. While we typically think of fruits, vegetables and whole grains as sources of fiber, I'm here to talk a little bit about beans and legumes, which are fiber and heart health superstars! Did you know that a single 1/2 cup serving of black beans and kidney beans provides 8g and 6g of fiber, respectively? The general recommendation is that we all should consume approximately three 1/2 cup servings of beans per week.

Beans are nutritional powerhouses as they are packed with protein, fiber, B vitamins, iron and potassium. Studies have shown that people who eat more legumes have a lower risk of heart disease, and not just because of their contribution of soluble fiber to the diet! Beans are low in fat and contain protective phytochemicals that also promote heart health. ​

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I Had No Idea

2/23/2015

9 Comments

 
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The summer prior to my senior season of cross country in high school, I trained hard and was disciplined in my diet and, consequently, lost weight and was setting PR's left and right. I was enthused to see my hard work was finally paying off, but I had no idea the price body was paying for my discipline. As the season went on, I grew weaker and did not understand why my times were getting slower instead of faster. I had no idea that while I was not purposefully starving myself, I was subconsciously depriving my body of the nourishing calories and nutrients it needed to sustain a competitive level of training and maintain health. I had no idea that the periodical binges I experienced throughout the season were a consequence of self-deprivation, and not because I lacked self-discipline and control. 
At the time, I had no idea that the innocent "just a couple of pounds" that I strived to lose for the sake of becoming a faster runner would be such a slippery slope and eventually be a major contributor to my burnout, quitting of the sport, and a fight with an eating disorder and depression that took years to recover from. 

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Recipe Redux: Dark Chocolate Fruit & Nut Cups

2/21/2015

13 Comments

 
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American Heart Health Month continues and today I am going to share some of the health benefits of consuming one of my favorite foods... chocolate! I pretty much consume chocolate daily (when I have on hand), partially because it's my indulgence of choice, and partially because I know of the health benefits dark chocolate (in moderation!) can impart. Care to learn more?

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    About Kristen

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    Kristen Chang is Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD) and triathlete residing in southwest Virginia with her husband and dogs. Follow along as she shares favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
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Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Kristen Chang and RealFoodForFuel, LLC with appropriate and specific direction to the original content.
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© 2018 Kristen Chang and RealFoodForFuel, LLC. All rights reserved. 

  • Home
  • About
    • ABOUT KRISTEN
    • BEING A DIETITIAN
    • RACE REPORTS
    • NEWS ARCHIVES
  • Sports Nutrition
    • WHAT'S A SPORTS RD?
    • ARTICLES & HANDOUTS
    • ATHLETE SPOTLIGHTS
  • Fuel
    • BREAKFAST
    • SOUPS, SANDWICHES & SALADS
    • MAIN ENTREES
    • SNACKS & ENERGY FUEL
    • SMOOTHIES
    • DESSERT
  • Blog
  • Contact