Long distance running has many health benefits for both the body and the mind. But there are few things that also occur during extended-duration endurance sports that are not as beneficial. A lot of stress is placed on the body when we repeatedly ask it to perform at certain levels for long periods of time. Immune function is compromised, digestive function is altered due to the re-directing of blood flow to the leg muscles, and oxidation occurs which causes the release of free radicals into the system. Free radicals are also generated by the rapid increase in body temperature and environmental factors that are beyond our control while running (i.e. sunlight, car exhaust, ozone levels….).
An overage of free radicals in the system can attack healthy cells and cause a variety of health related issues. Anything from premature aging, tissue damage, arthritis, diabetes, cardiovascular damage, and certain cancers can be the result.
Food can play a very important part in fighting and eliminating these free radicals. So, even though us runners can consume a large amount of calories without gaining weight (so the rumor goes), we should still be conscience of what we’re putting into our mouths to help repair the damage and stress we place on our bodies during training. Antioxidant rich foods fit the bill.
That was a very long introduction to today’s recipe of the week, 
Lentil Salad. This recipe is an adaptation from the original found in Brendan Brazier’s book Thrive Foods. The big difference between the one in the book and what I prepared is that his version is raw and mine is not. I used pre-steamed and packaged lentils for the base of this salad. This recipe also contains cilantro which is one of my favorite fresh herbs. This recipe relates to the opening of this post nutritionally because lentils contain very high levels of phenols. Phenols are a chemical compound found in plant foods that protect the plant from bacteria and UV damage. Those highly protective qualities are also excellent antioxidants that fight free radical damage in the body.
Runners typically follow a pretty busy schedule and having food on hand that’s quick and easy is key to eating right. At least for me it is. This recipe is fanstastic in that regard because it’s easy to prepare and can be stored in the refrigerator for up to 5 days no problem. It doesn’t lack in flavor and perfect as a snack, for lunch or as a part of the main course for dinner.
Here’s the recipe…
INGREDIENTS
- 16 ounces prepackaged, steamed lentils
- ¼ cilantro finely chopped
- 2 tomatoes, diced
- 1 Jalapeno pepper, minced
- 2 TBSP onion diced
- 2 cloves garlic, minced
- 1 TBSP Lemon Juice
- 1 TBSP Apple Cider Vinegar
- 2 Tsp olive oil
- Sea Salt to taste
DIRECTIONS
Place cilantro, tomato, pepper, onion, garlic, lemon juice and vinegar in a medium sized bowl and combine well. Add lentils and mix thoroughly. Finally, add olive oil and salt if desired. Refrigerate and enjoy.
Most fruits and especially vegetables have antioxidants that can repair damage and having them on hand can be, literally, be a life saver. Eat healthy and smart – have a great weekend!
