I'm a Board Certified Sports Dietitian with a big appetite for good food, nutrition, running and life! Hoping to share inspiring thoughts and informative insights that will help you lead a happier, healthier, more full life!
This past weekend I participated in a chili cook off. It was a lot of fun – we had entries in both the traditional and non traditional categories – and all were delicious. I decided to go non traditional with my take on a healthier version of a chicken wing in chili form. Not only is it a great way to enjoy this typically not-so-good for you sports-watching bar food – but it reminds me of home. Being from Rochester, NY–which is just under an hour west of Buffalo–and having lived in and traveled there most of my life to visit family–this chili brings back memories and flavors of home. Turns out others enjoy the flavor as well as it came pretty darn close to winning – just one point away from 2nd. 1st place was disqualified as the secret ingredient turned out to be a Rick Bayless chili starter kit (note to self – must try this for a quick weeknight meal)! Since I’ve had a couple of requests for the recipe – here it is. Enjoy!
Allison’s ‘Awesome’ Buffalo Chicken Chili
Every now and then, I get a serious chicken wing craving. This chili satisfies while saving you some calories, fat, and clean-up, too (no need for hand wipes). Top with crumbly blue cheese and the leaves from the celery. Chicken wings in a bowl!
Garnish: crumbled blue cheese and/or leaves from the celery
1. Poach the chicken. Place in a pan, cover with water or broth. Add a pinch or two of salt and some black pepper. Bring to a boil then let simmer for about 20-25 minutes. Remove and let cool. Once cooled, shred.
2. Meanwhile, in a large stock pot or dutch oven, add about a tbsp of oil and heat over medium-high. Add the onions, celery, carrots and garlic. Cook until tender, about 10-12 minutes.
3. Add the broth and stir. Add the shredded chicken and the cumin through the hot sauce and let simmer – about 15-20 minutes. You can also transfer the onions/celery/carrots/garlic to a crock pot and add the rest of the ingredients. Turn up to high and bring to a boil. Then turn down to low and simmer until ready to serve.
4. When ready to serve, spoon into bowls and top with crumbled blue cheese and the leaves from the celery. Get ready for some kick!
This past Tuesday I taught a class on foods that help fight inflammation at our Ravenswood Mariano’s for patients of Swedish Covenant Hospital. The recipes I demonstrated and served were a hit among attendees so I thought I’d share here.
What makes them great (besides how good they taste)? The soup contains butternut squash which has a high amount of beta-cryptoxanthan – a powerful antioxidant of the carotenoid family. It is converted to vitamin A in the body and researchers from the UK found that those who consumed more foods containing beta-cryptoxanthin were better protected against arthritis. The soup also contains my favorite fall fruit: apples. Researchers at Florida State University have suggested that apples are truly a “miracle fruit” that convey benefits beyond fiber content. The USDA-funded study, conducted in 160 randomly assigned women ages 45-65, found that women who consumed dried apples daily for a year experienced a lowering of lipid hydroperoxide levels and C-reactive protein compared to those given the same amount of dried prunes daily for a year. The researchers concluded that consumption of dried apples can be beneficial to human health in terms of anti-inflammatory and antioxidative properties.
The salad contains kale – a power food encouraged by everyone these days. But is it really powerful? An 11-year Mayo Clinic study found that intake of cruciferous vegetables – like kale, broccoli and cabbage – has been shown to be protective against the development of arthritis.
I hope you enjoy these easy to make, delicious, super food packed recipes this fall!
2 marathons, 2 weeks, 2 countries = never again. This is what I posted to facebook immediately following the 2015 Chicago Marathon. Why? After returning from Berlin just about one week prior and trying my best to recover, my body ached all over. Besides the 2012 Boston Marathon, this had to be one of the worst, most painful, emotionally draining races of my life.
The Week Before
Leading up to race I did everything I could think of to rehab my legs and body to be in top shape come race day. I drank loads of cherry juice, ate clean with an emphasis on quality carbs, got a massage (thanks to the fabulous Terri at Urban Wellness Chicago), tried my best to get 8+ hours of sleep per night, kept my workouts to a reasonable pace, talked through my race plan with my coach at least twice, drank plenty of water and kept stress to as low a level as possible. Despite all my efforts – sometimes life just gets in the way. And I really can’t complain as some of the opportunities I had those days before the race will stay with me forever.
The Thursday before, I had the chance to lead a group of local runners on a fun shakeout run through my role at Mariano’s. Joining me for the run, courtesy of PowerBar, was Josh Cox, American 50k Record Holder, PowerBar Team Elite and Desiree Linden, 2012 Olympian, Top American at 2014 NYC Marathon,Top American at 2015 Boston Marathon, PowerBar Team Elite. Both were beyond nice – wishing me luck in my effort at the marathon (neither ran this year). We had a great time and were able to capture a pretty epic group pic with my favorite view of the city skyline in the background.
Friday and Saturday I had to work the expo for Mariano’s as well as had the awesome opportunity to speak 4 times on the Runner’s World Stage talking nutrition for recovery and women’s running with another running great – a legend in my eyes: Joan Benoit Samuelson. It was truly and honor and a treat to hear her speak and I had to fight back tears as she recalled some of her best and worst running moments. As we walked off stage she took a genuine interest in my running history and goals for the marathon. I truly can not thank the folks at Bank of America and Runner’s World for asking me to participate in this awesome opportunity.
As I made my way home on Saturday after the expo – after meeting my superfan and her friend for lunch and then dropping them off at their hotel – I couldn’t help but reflect on how lucky I was and that no matter how this race would turn out – the experiences in the days prior truly showed me that if you follow your heart and do what you love, things will have a way of falling into place.
I got home from the expo mid afternoon on Saturday. My feet were a bit achy from standing most of Friday and Saturday despite my efforts to stay off of them. I decided to get a pre-race mani/pedi. It helped – but my legs still didn’t feel fresh. I washed the negative thoughts from my head and fixed my typical pre-marathon meal – pasta with red sauce and a couple turkey meatballs and made it an early night – asleep by 9pm. For once, I slept so soundly, I wondered what was wrong with me when I woke up just before my alarm Sunday morning. I hoped my being well rested would pay off.
The Morning Of
As I always do, I had my pre race breakfast of a bagel, peanut butter and a banana, 2 cups of coffee and about 20 oz of Nuun and left for the start. I opted to take the L vs. a cab as I wanted to feel the energy from the other runners. For the first time in 2 years, I would not join my friends/family at the Chicago Endurance Sports Race Day Resort before the race as I had the fortunate luck to be placed in the American Development corral which has private area for athletes to warm up before the start. I’m not sure this was my best decision or that I would do it again – but I’ll get to that in a minute.
At about 7:15 we were ushered to the start line. The nerves were really going at this point. I was so close to the starting line and surrounded by folks I was truly just humbled to run with. I reflected on how far I had come – my first marathon hoping to just break the 4 hour mark to today, hoping to again break the 3 hour mark. I felt ready but was also ignoring some lingering soreness.
The start was sudden – most of us not realizing the gun had gone off. I quickly settled into my usual too fast pace. I am notorious for going out way too fast – and despite knowing it for at least the first 5k, I managed to stick to that pace for the first 10k – just like Berlin. But unlike Berlin, once I settled into a more reasonable pace, I did not feel good. I was also being passed left and right by fit men and women from the A corral. My coach had warned me about this – and no matter how much I recalled his advice to not get caught up with it – I started to lose confidence. As we made our way through Old Town, I knew today was not the day. It was all I could do not to break into tears. I fought through it – but around mile 12 I started to feel deep pain in my glute – similar to what I struggled with most of July. I couldn’t help it and started to sob. Leave it to the race photographers to catch this fateful moment on camera. How was I going to finish this race?
I started to play mind games with myself – make it to the halfway point and you can visit a medical tent and consider quitting. So I did – with a new 1/2 marathon PR despite having slowed to almost a minute behind goal pace. OK – maybe not all is lost – I said to myself. So I went on like that – toying with the idea of quitting each time I passed an aid station/medical tent for the next 7 miles.
Around mile 18 I saw my superfan and her friend. There they were both smiling and screaming my name. I lost it – the pain was too much – but somehow seeing them pushed me through it. I would do my best to just finish. It was also about this point I recalled one of my favorite runner’s story (Dean Karnazes) about finishing an ultra on his hands and feet – crawling his way over the finish line. ‘Run when you can, walk if you have to, crawl if you must; just never give up.’ I would do this – if I had to – I would walk – and even crawl.
20 miles in I started passing people. I had no idea where it came from. I started to enjoy myself. The pain was still there – but at this point I knew I would finish and while I might not get the time I wanted – I knew I would accomplish another goal – 2 marathons in 2 weeks – both with respectable times that I could be proud of.
The Finish and Aftermath
With about 2 miles to go I saw my coach and another teammate and I screamed at them – it was great – their energy powered me through those last 2 miles and over Mt. Roosevelt. I turned the corner onto Columbus and picked up my pace for the last 400m. Seeing my superfan in the grand stands – it was all I could do not to fall apart again. I crossed the line at just over 3:05 – my fourth fastest time (of now 11 completed marathons) – and almost immediately fell down. My legs were shot. With the aid of one of the volunteers, I walked through the finish area, grabbing my free 312 and post-race refreshments. Finally – after what seemed like the longest walk of my life – I got to the American Development tent. I changed into some dry clothes and made my way to meet my superfan and some other friends at the Race Day Resort. Seeing her waiting outside the ‘Resort’ I broke down into tears again. She hugged me and said she was proud and I told her I had never wanted to quit so bad in my life. Thoughts of so many things carried me through – from knowing that the pain I experienced that day was only temporary to how lucky and appreciative I was just to be able to run and be healthy.
I met up with some of my other running friends who had had both good and bad days. The weather had been warmer than ideal and the wind surprised us all. We all hobbled our way home, cleaned up and then all met up again to continue to reflect on the race while celebrating with a couple more beers, lots of food and laughs. No matter how the race went, we all revelled in our the sense of accomplishing something great – of finishing something less than 1/2 of 1% of the US population (according to a 2012 Runner’s World study) have completed.
It’s taken me a bit longer to write this recap. I think because I’ve spent the better half of the last few weeks really reflecting on how lucky I have been this year. While the two marathons I had this fall didn’t go exactly how I wanted – I am fortunate to be surrounded by a supportive team, coach, family and friends and it has made all the difference. I honestly don’t know how to end this post – so instead – I’ll leave you with some quotes from Joan Benoit Samuelson that really resonated with me prior to this race and that I’ll take with me into future running adventures and races.
For my Fleet Feet Racing and DWRunning teammates – you make running fun!: ‘As every runner knows, running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are.’
For my coach, Dan – thanks for all your support and positive energy this season: ‘Love yourself, for who and what you are; protect your dream and develop your talent to the fullest extent.’
To Jolice – my running buddy who listens to me no matter how silly my concern: ‘Years ago, women sat in kitchens drinking coffee and discussing life. Today, they cover the same topics while they run.’
And to the superfan – 11 marathons strong by my side – no quote could sum up how thankful and lucky I am to have you there for each marathon supporting me.
Just over a week ago I ventured off to Germany for a week-long vacation that kicked off with the Berlin marathon. This was not my first time running in a foreign country but the first time where I crossed an ocean and would need to adjust to the time change in < 2 days as well as navigate a city I’ve only been to once before when I was 16. I was nervous, excited and most of all – scared – scared I would have a horrible race due to multiple factors working against me in the months leading up to this race.
In the week leading up to the race my workouts could not have gone better. I started to adjust my mindset about the marathon and began to get a lot more positive. Given that I also planned to run Chicago two weeks after Berlin, I set out to run a respectable time of 3:05-3:10 – a long ‘training run’ in prep for Chicago. This would not be a PR race (although for many it’s a PR course due to its flat, net downhill course). I would enjoy the sights and just take it easy for the majority of the race – and attempt to kick it into high gear for the last 1/2. Boy was I in for a surprise.
I arrived in Berlin on Friday morning after a night of travel with my ‘superfans’ (mother who has been at all 10 of my marathons and my brother for who this would be his first time spectating a major marathon) exhausted but also excited to finally be back in Berlin. We dropped off our luggage at the hotel and set out for some lunch and then made our way to the expo. After getting lost near the finish line, we finally made it to the expo where we fought massive crowds to get my bib and some souvenirs. Once that hassle was out-of-the-way, we enjoyed our first pretzel and beer. Now normally, I would not drink much – if at all – the week prior to the marathon. But seeing all the other runners partaking, it was hard to resist. Beer is a source of carbs after all…
After we checked in that afternoon we set off for a very authentic german dinner (and more pretzels). I skipped the fried, covered in gravy options for a piece of fish and potatoes. Not what I really wanted but I could have my fill of all the german delicacies after the race. For now, I would rein it in. An early bed time followed. I don’t think any of us made it past 9pm.
Saturday I woke for my shakeout at 4:30am. I knew that this was too early, so I reviewed my race day materials until a more respectable time (and when the sun finally rose) and ventured out for a 3 mi shakeout. I took many pics along the way and really enjoyed just moving my legs again. After my run we did a bus tour of the city followed by lunch and then the 4:30am wake up hit me. I said goodbye to my superfans and returned to the hotel for a 2 hour nap. It was exactly what I needed.
After my nap we grabbed dinner at a cute little Italian restaurant on the same block as our hotel. Following dinner, my superfans talked me into a night-cap at a pub near our hotel. I was hesitant but my mom noted that prior to Boston, I had one beer in the hotel lobby before I went to bed. So I joined them. This may have been mistake number one (although it was delicious).
I slept soundly that night – which never happens prior to race day – and for which I was grateful. I ate my typical pre-marathon breakfast – bagel with nut butter and sliced banana and Nuun (all but the banana were brought from home). My stomach felt a little off but I just assumed it was nerves. I walked to the start, mom by my side, and once we got to the start area I said goodbye and we confirmed our plans for meeting up post race.
The pre-race area was very confusing for me and resulted in a lot of stress and anxiety. First — I couldn’t find my tent to check my gear. Once I did check my gear I couldn’t find a port-o-potty. Once I found that, I questioned whether I really had enough time. The line was quite long and moved very slowly. I made it through and had to jog to my corral. Once safely in my corral, I started my warm up stretches and looked around to see if I could find any of my fellow Fleet Feet/CES teammates that I knew were also in the same corral. All of a sudden I heard my name and saw my teammate Colin. We were between a barrier so couldn’t start together – but planned to meet up once we got past the first kilometer. I also noticed that I was one of the only females in this corral. A bit intimidating.
The start came and went and we were off. I settled in to what I knew was too fast of a pace. Looking at my watch I saw 6:30. ‘Control it, Allison’ I thought. But it felt so easy. And the energy from the crowd surrounding me just pushed me forward. My splits for the first 10k ranged between a 6:30 and 6:45 min/mi pace.
Somewhere around the 10k I ran into my teammate Colin. He asked me my goal and I his. We both took another glance at our watches. “I’m going too fast,” I said. He agreed and said even for his 2:55 goal, he too was going too fast. We should slow down. We ran that pace about another mile and then I decided to slow my role. Finally. Settling into a more attainable/realistic pace of 6:50-55 min/mi.
At some point I was engulfed by the 3 hour pace group. I literally had to slow down and let them pass just so I could have enough personal space. It was about this time I also had one of the worst water stop experiences ever. I often joke that water stations are ‘full contact’ in big races – but this was like nothing I had ever seen. I literally was pushed and kicked as runners made their way over to the water station. One push too many and I opted to push back. No one apologizes – even in a foreign language – just a lot of grunting and hitting. Not ideal.
I hit the half mark at almost an even 1:29. Better than I had run in Boston. Was it possible I could break 3? Should I go for it. Not even 2 miles later I quickly decided no. I did not taper for this race and my legs were starting to feel the last weeks workouts and the jet lag. I saw my superfans around this time – which was a serious motivational boost as my legs started to go ka-put. I was paying for that first 10k. I aimed to just keep the pace under 7min/mi for the rest of the race.
With about 5k to go, I was in a full on battle with my thoughts. I knew I’d finish, and that the time would be good, but I was starting to consider walking. I wanted to stop so bad. I saw my superfans again – cheering and screaming with huge smiles on my face. I could do this – just 2k to go! That’s when the hurried bathroom stop hit me. I needed to go. Do I dare stop when I’m this close to the 3 hour mark? I ran through it – but that definitely showed in my last mile – being my slowest of the entire marathon.
Running under the Brandenburg gate and to the finish line was dream like. I finished with a time of 3:02:21 – almost a minute faster than my time at Chicago in 2014 and my second fastest marathon ever. I was also the 98th female and 6th American woman to finish. That in and of itself is a pretty cool stat. And I felt good – legs were tired but not destroyed as they had been post-Boston. I grabbed a medal and immediately found the port-o-potty. I have never been so happy to see one – with no line – in my life. As I made my way to gear check, I recalled the mention that there were showers at the finish line area. I opted to check it out knowing my fans would want to hangout and enjoy the after party and despite being hot at the finish – the temp was hovering around 60. I thought this was a nice feature – a shower at the finish. While not high-tech by any means it was just what I needed – minus the number of men who clearly could not decipher between the male and female symbol on the door who got an eyeful.
Feeling refreshed, I headed over to the family meetup area. There were my fans happy as ever to see me and I them. Glad to be done with it all, we ventured over to the finish area to enjoy a celebratory beer and lunch. I opted for the curry wurst – a street food I had been told I needed to try. It was great. Once we had our fill of post marathon celebration, we headed back to the hotel and out for the night which included my first full litre of beer at Berlin’s Oktoberfest and a pork knuckle for dinner the size of my face. It was a good day and I was happy.
Special thanks to Dan Walters for his great coaching and encouragement and of course my mom and brother for making the trip to Berlin to cheer me on. I could not have done it without you!