5K Nutrition

Thursday, March 31, 2016
In preparation for my impromptu 5k I decided to readjust my diet the last two weeks. The challenge is, I have Ulcerative Colitis so most of the foods I would eat to prepare are difficult to digest. I'm going through an active flare which means fresh veggies are limited, avoid nuts, seeds and beans, and low fiber is preferred.  Because of my dietary pains, I've had to get slightly more creative with my nutrition but here are some of my favorite meals leading me into race week. 


Peach Breakfast Bake (modified from this casserole recipe)
  • 2 cup gluten-free rolled oats
  • 1/3 cup brown sugar
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1 can of diced peaches in juice
  • 1/3 cup blueberries
  • 1/2 cup mini chocolate chips
  • 2 cups vanilla almond milk (I have to limit dairy also).
  • 1 large egg
  • 3 tablespoons butter, melted
  • 1 tablespoons vanilla extract
  • 1 banana for the top
In a large bowl, mix together the oats, sugar, baking powder, cinnamon, salt, and peaches. In another bowl, whisk together the almond milk, egg, butter, and vanilla extract. Put the oats mixture in a casserole dish then pour the milk mixture on top. Bake 35 to 40 minutes (at 375) or until the top is golden brown and the milk mixture has set. 

Other great goto breakfasts foods for me have been the egg scramble with bacon. Pan seared potatoes (with no skin), applewood bacon, sprinkle of reduced fat cheese and 1 brown egg. I also love peanut butter toast and since smooth nut butters are ok this became a thing, an every other day kind of thing. 


Avocado tuna salad
  • 1 avocado
  • 1 can of Wild Planet Albacore Tuna
  • ± 2 tablespoons Greek Yogurt (instead of Mayo) optional
Mix tuna, avocado, and yogurt in a bowl until blended. Serve in a Pita or own white bread.

My back up lunch option has been the tortilla wrap. Low-sodium turkey and white cheddar cheese wrapped in a flour tortilla, simple and delicious. 


Spaghetti with turkey meatballs (modified from this crock pot recipe)
  • 1 box of spaghetti
  • Organic spaghetti sauce
  • 2 cups water, 2 cups vegetable broth
  • 15-20 Fit & Active® Turkey Meatballs (from Aldi)
Spray your crock-pot with olive oil cooking spray then add noodles. Cover with sauce, and then add broth and water. Top with meatballs and then cook for 5 hours in a crockpot on low. 

Additional dinner ideas that didn't upset my stomach included salmon with white rice and cooked veggies or butternut squash soup. Yummy and easy on the tummy! 


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