admin

As runners, we can burn through some carbs. They’re fuel for our brain and our body, and keeping those furnaces stoked can be a task. Dialing in a pre-run or pre-race dish that sits well can present its own set of challenges. Enter the old standby: pasta. We’re fans, of course. But even the Italian in us can get bored with it.

In part of an occasional series with our friends who know a LOT about food, we went in search of a dish that was easy to make, well-balanced, and adaptable to dietary differences and tastes. So we called Rhonda Stewart, Senior Instructor in the College of Culinary Arts at Charlotte’s Johnson & Wales University. She’s got more letters of certification behind her name than a can of alphabet soup. Trust us, she’s good. And so is her recipe for Yaki Udon Noodles with Stir-fried Veggies and Shrimp

Yaki Udon Noodles with Stir-fried Veggies (and protein of your choice)
Yield: 4 servings

Ingredients

• Udon noodles, 4 servings
• 2 Tbsp., divided Cooking oil
• 1 pound Shrimp, tofu (or thinly sliced chicken, pork, or extra vegetables)
• 1 medium yellow onion, thinly sliced
• 4 cloves arlic, fresh, minced
• 1 cup cabbage, green, shredded
• ½ cup carrots, thinly sliced
• 1 cup mushrooms- cremini or button, thinly sliced
• 1 cup croccoli, cut into florets
• ½ cup peppers – red, yellow, or green, thinly sliced
• 1 Tbsp. fish sauce or oyster sauce
• 2 Tbsp. soy sauce
• 2 Tbsp. mirin
• 2 Tbsp. brown sugar
• 3 Tbsp. Korean BBQ Sauce
• 1 Tbsp. sesame oil
• 2 Tbsp. sesame seeds, toasted
• 4 Scallions, thinly sliced

Method of Preparation:

1. Season shrimp or your choice of protein with salt and pepper.
2. Combine all sauce ingredients in a small bowl: fish sauce, soy sauce, mirin, brown sugar, Korean BBQ sauce, and sesame oil. Set aside.
3. Follow the package directions for the udon noodles. Rinse with cool water. Drain.
4. Heat wok or large skillet over medium-high heat. Add 1 Tablespoon oil. Sauté shrimp (or another protein choice) until opaque and firm. Set aside.
5. Add the remaining oil to the wok/skillet. Add onion and garlic, cooking until aromatic.
6. Add cabbage, carrots, mushrooms, and broccoli, stirring and cooking until tender-crisp. Add peppers, and continue stirring for 1 minute.
7. Add reserved noodles and sauce mixture to the wok, stirring until combined.
8. Add reserved cooked protein to the wok, bringing to a boil.
9. Immediately portion to plates or a serving platter.
10. Garnish with scallions and sesame seeds. Enjoy!

Note: We substituted the 2 Tbsp rice vinegar and 2 tsp sugar for the mirin, since we didn’t have any on hand. We also chose purple cabbage and Japanese BBQ sauce, just because we prefer them.

 

Spring weather is anything but predictable, but there’s at least one thing we can count on: as the weather warms up, many of us will again take our running shoes out of hibernation. And even if we’ve been running regularly, there’s always the temptation to go too far, too fast, or too often. Either way, it’s the quick route to sidelining your season before it ever really gets going. As the saying goes, let’s not be that guy this year. Following some simple yet sage advice will help you run smart this spring, and run strong into the summer!

Warm-up and cool-down

No matter how short or slow your run will be, or how tight on time you are, taking a few minutes to warm up and cool down should be part of your program. A good, dynamic warm-up will make sure your body is as ready to go as your brain. And yes—a brisk 5- to 10-minute post-run walk is a perfectly good cool-down routine.

Layer-Up (and Down)

As we get further into more springlike weather, fluctuating temperatures can pose a challenge to any outdoor athlete. No matter how far or long you’re out there, things are bound to change this time of year. Light, breathable layers – and plenty of zippers – can make it easy to adapt as the weather warms, or cools. Staying dry keeps you feeling comfy on the run, and also mitigates blisters and chafing.

Don’t Push It Yet

While it can be tempting to greet every, single, gorgeous morning with a run… don’t. Unless, of course, a daily run is already part of your routine. If not, alternate run days and walk days to enjoy the season and build your tolerance for the activity. If you are a daily runner, and good for you, resist the urge to pile on the miles. Adding 10 percent per week is still a safe and reasonable standard for building mileage smartly.

Drink Plenty of Water

As you add miles to your spring calendar, you’ll likely sweat more than you did during your winter training or hibernating. Drinking water before as well as after your runs is an excellent habit to get into before the weather really warms. You’ll need to drink more throughout the day when things heat up for good. If you’re not already, begin keeping tabs on how much you’re actually drinking. Staying hydrated helps you regulate your temperature on the run, and speeds up recovery.

Is it the Shoes?

If it’s been a while since you’ve checked into a new pair of running shoes, spring is as good a time as any to explore your options. Winter running may have trashed your current pair, or maybe you took your running shoes to CrossFit, the gym, or played driveway hoops since January. And let’s be honest; some fresh kicks will really energize a new running routine, right? The Charlotte area is lucky to have some great specialty running shops loaded with folks who know their stuff. Pay them a visit for a professional assessment of your current shoes and options that will suit you and your running style.

It seems there’s a new headline almost daily about the rewards – and risks – of intermittent fasting. Tales of dramatic, life-changing weight loss and stunning disease reversals are quickly tempered by horror stories of eating disorders, depression, and boomerang weight gain.

Fasting for wellness dates back as far as the ancient Greeks, when Hippocrates reportedly prescribed the practice for patients with certain conditions. Religions around the world still employ fasting as a way to cleanse body, mind, and soul. Intermittent gained traction in health and fitness circles when people began losing weight quickly by restricting their eating to only certain times during the day.

Is intermittent fasting good for runners? We asked Ashely Muschiatti, Performance Specialist and Registered Dietician with Novant Health and Joe Gibbs Racing.

“Even for someone who does not exercise, eating enough calories in that time is hard,” says Muschiatti. “So, you tend to go into a calorie deficit. When you cut meals, cut food, cut calories, you are going to go into a deficit and lose weight. Simple math there.”

But, and there’s always a “but,” Muschiatti warns. Fasting can create brain fog, fatigue, and decreased muscle mass, especially if you are not making sure to get enough nutrients during when you’re eating. Fasting can also foster disordered eating patterns or even social withdrawal and can create unhealthy relationships with food.

At first you may feel good – and many people that do it report feeling fine and energized— but our bodies will go into starvation mode, which can mess with hormones and other processes. Intermittent fasting is not usually a long-term dietary habit, or people do it “loosely” because it is not maintainable. Many times, too, when someone stops intermittent fasting and returns to a more sustainable dietary pattern, the weight lost tends to come back.

Muschiatti says most studies on intermittent fasting have focused on obese patients, and the majority of people trying to incorporate it into their routine aren’t likely aren’t getting enough of the right kind of foods when they do eat. If you plan on trying fasting as a weight loss method, she recommends consulting with a dietitian and make sure you are eating adequate calories and hitting all macronutrient goals. Be cautious if you are exercising during your fasting window as you have a higher chance of becoming lightheaded or passing out due to high exertion with no “gas in the tank.”

Also, be aware if your dietary habits and restrictions are impacting your social life, or creating unhealthy feelings about food and eating, cautions Muschiatti. And understand the side effects. Discuss fatigue, energy levels, mood changes, and any other changes you see with your doctor and Registered Dietitian.

And for runners, Muschiatti posits the same questions she poses to the pit crew at Joe Gibbs racing. “I ask, would you start a race on an empty tank of gas? And they automatically say, ‘No that would be dumb.’ So why would you start your day with an empty tank?”

# # #

Charlotte —  The Novant Health Charlotte Marathon is excited to announce Alaina Williams’ new role as Executive Director. Williams, who served as Event Experience Director for the 2021 and 2022 events, will manage all aspects related to the successful and safe execution of the 2023 Novant Health Charlotte Marathon.

Tim Rhodes, founder and co-owner of the event, will step away from on-the-ground duties as Race Director, to focus on long-term growth, partnerships, and community engagement.

“This is really an exciting time for this event,” adds Rhodes. “We’re well-positioned for exponential growth, with long-standing partners and sponsors, enthusiastic fans, and a supportive, local running community. Alaina is ideally suited to help us realize our potential.”

“Charlotte runners are big fans of this event,” says Williams. “Whether this is a once-a-year or a once-in-a-lifetime event for them, we want to make sure they get an incredible experience out of being here.”

Williams holds an MBA from Johnson & Wales University in Providence, Rhode Island. She earned her Bachelor of Arts in Speech Communication from the University of Georgia, along with several professional certifications, including Certified Professional in Catering & Events.

Before joining the Novant Health Charlotte Marathon, Williams directed the Biofreeze San Francisco Marathon Health & Fitness Expo and Biofreeze Berkeley Half Expo in San Francisco, CA; coordinated hospitality and experiential events for the New York Road Runners 5-Borough Series and TCS New York City Marathon. Willaims directed food and beverage, catering, and concessions for events at Lincoln Center in New York; and coordinated and produced events at the Georgia International Events Center and the Gwinnett Center.

Williams takes charge of a Novant Health Charlotte Marathon that saw registration swell by 37% percent, with 46 states and seven foreign countries represented among the more than 6,000 runners in last year’s field. Partners, sponsors, and participants helped raise more than $100,000 for the event beneficiary, Novant Health Hemby Children’s Hospital.

The 2023 Novant Health Charlotte Marathon is scheduled for Saturday, November 4. Registration is open for all events at:  https://runsignup.com/Race/NC/Charlotte/CharlotteMarathon

 

About RunCharlotte and the Novant Health Charlotte Marathon

For more than 25 years, RunCharlotte is Charlotte’s home for the resources, inspiration, and experiences to guide runners along their journey. Since 2005, the Novant Health Charlotte Marathon has capped the local road racing season. The event, its participants and partners have contributed nearly $300,000 to support programs at Novant Health’s Hemby Children’s Hospital.

Event website: https://thecharlottemarathon.com

# # #

Media contact: DC Lucchesi dc@well-runmedia.com 704-577-8459

 

No matter where you are in your relationship with running, there are plenty of reasons why we love running. It gets us outside; it gets us motivated and moving. It gets us around people with a shared interest, and introduces us to folks we might never meet otherwise. Running takes us places, in all sorts of ways. It pushes us to seek personal bests, and to generally “be” better.

Just in time for Valentine’s day, was asked our RunCharlotte Ambassadors what they love about running, too!

Sean Pedernales @spedernales
I love running because it allows me to explore my environment in an exciting, positive way

Jessica Carranti @jessica_carranti
I love running because it gives me a sense of peace and accomplishment.

Chad Champion @chadwellchampion
In addition to improving my physical/mental health and the opportunity to take on new challenges, I love running for its community and providing me with the wonderful friendships I have today.

Vanessa Falbo @runninglife_atmyownpace
I LOVE running because it improves my mental health, helps me escape from the pressures of everyday life and for the many friends in the running community I have made along the way that actually “get me”. For that, I am thankful

Lyndsay Bonk @bonkgirl_runs
I love the community it brings. I love the mental solitude it provides.  I love that it’s me against me, and if I want it bad enough only I must do the work to achieve that.

Bekah Eljoundi @runcoachbekah
I love running because it improves my mental health while also testing my limits.

Jeniece Jamison @jayjeanius
I love knowing that I can push myself and reach new heights. Plus I love the running community.

Tia Smith @tiasmith_tri
I love running because running allows me to feel accomplished, healthy, independent, strong, and ALIVE.

Deanna Nichole @deannanichole78
I love how Running connects me to the community. When I’m running solo it’s me time to think and celebrate what my body can do.

Lindsay McClelland @lovinglifeontherun
It keeps me connected to my community and my own personal goals. I love being able to have something to work toward that’s just mine, but also sharing it with other people from all walks of life!

Josh Rhodes @cruisinmountainrhodes
I love it because it directly correlates with how mentally tough you are. The further you  run, the more mentally tough you are. And the more mentally tough you are, the further you can run

Siobhan Havlik @sio83
I love running because of the community, the mental health benefits, and because I can literally do it anywhere. I love that it challenges me physically and mentally and that it gives me something to always strive to get better at.

Alex Nikoukary @anikoukary3
I love running because it allows you to make friends on your journey to achieving your goals. I also love helping others achieve their own personal goals through hosting group runs throughout the community!

Brooke Shepard @runnerbnc21
I love running because of how I feel after the run, refreshed, grateful, and challenged. Also I’ve met so many great people in the running community, the social aspect is amazing and also helps with accountability!

Anthony Cortina @aj2cortina
I love running primarily because it has connected me with a great, supportive community!  I also love that it helps my mental health and gives me personal goals that I can push towards!

Meg Taylor @megctaylor7
For me, running is a good break from everything else. It’s a great time to be social, or to have some “me time.” I also enjoy the feeling of accomplishment o harder days.

Kerri Vardon @kerbear821
I love rucking because it’s essentially active resistance training. I can build strength and get a good cardio workout all at once.”

Tracy Dean @tracy_dean76
I love running because it helps me with stress and anxiety. It keeps me wanting more.  The adrenal rush I get gives me energy to push through any task that is given to me.

Sandy Johnson @dagr8sandarina
I love the runner’s high!

Philip Sanford @thephilsanford
I love running because I’m good at it and it’s a great escape. Plus, I’ve met so many friends running, including my wife!

Oscar @wonderfuloz
I love running because of how freeing it feels, it’s my way to meditate and to also let out some stress.

Mike Cooke @cltnativeagain
I love running because it reminds me that I have the capability to do things I used to think were impossible. Whatever “hard” things I’m going through don’t seem so bad when you remind yourself you willingly run for hours at a time, when once upon a time you couldn’t do a mile.