As the year closes, I find myself going deep into the quiet of the year, resting more, sleeping more, reading books, writing, reflecting, baking, and listening to music. The few days between the end of Christmas socials and the return to routine come the new year are some of my annual favorites because I usually can truly go internal, shut down as much as I prefer to from the world, and clear my calendar of most obligations. This year (and decade actually) have brought much — struggle, challenge, growth, overcoming fears and accomplishing goals — but they’ve also taught me the importance of rest.
If you too have a day or more before the return to activity in 2020, you might consider resting more, drinking warming tea, eating comforting, nourishing soup or stew, and perhaps catching up on some good reading or reflecting. These are my favorites lately:
Over on the Run Journal at Territory Run Co., I’ve shared this delicious recipe and tips for how to balance virtually any recipe to make it especially tasty.
When it’s cold and wintry outside, this is the stew to come in and warm up with after a long run. It’s also incredibly flavorful and wholesome, providing a balance to some of the treats and feasts of the season. Mushrooms of any type can be used, and are wonderful for eating in the winter. They are known to benefit the immune system through modulation of the inflammatory process.
Every December for the last several, I’ve taken a running or training break. It has looked different every year, from the sharp and abstract non-injury pain and extreme anxiety that marked the beginning of my autoimmune ‘journey,’ to the slow easy miles that were part of most of the entire year afterward, to racing and recovering from my first and third marathons at CIM.
And then there was last year when a late-summer flare, autumn of struggle and grief over my grandfather’s death culminated in a December of laryngitis and bronchitis, so painful I carried a pillow around the house, holding it against my ribs as I braced against the wall each time I coughed. Thankfully I have an amazing chiropractor that somehow received the x-rays that weren’t supposed to be sent to him, massaged out and adjusted my painful, strained ribs, and gave me the go-ahead to put my body back in motion the day before Christmas.
When one either chooses—or is forced—to take a break, the return process can be such an amazing gift.
But how to mentally navigate the season of food, festivities, and excess when one is not as active? This is a concept I’ve struggled with off and on over the years. For the most part, I try to be mindful and stay intuitive in my eating patterns, but let in room for enjoyment and celebration.
In a recent training on eating habits of those that struggle or have struggled with anorexia nervosa, I learned that two habits tend to stay with individuals long after they’ve recovered. They’re two habits I identify with, and believe are actually pretty common in the athletic community. First is the inherent choosing of lower-fat foods; either foods lower in fat than the average population or low-fat foods in general, since meals will then be lower in overall calories. For athletes, this can often result due to a focus on carbohydrates and protein rather than outright avoidance of fat. The other is adherence to somewhat rigid food rituals – in whatever way that might present itself for the individual. Interestingly, these two habits are generally encouraged for those that are needing/wanting to lose weight, and therefore habits that are considered within the spectrum of disordered eating are promoted within the weight loss community.
Why am I bringing this up? Because the holiday season is ripe for advice and conversations that promote disordered eating and behaviors that take away the intuitive tuning-in to one’s body and state of being.
Faced with a plate of decorated cookies or a sad, (or maybe even delicious-looking) vegetable tray, which food would you choose? The answer for you depends on a great number of variables, but I hope this holiday season the decision can more often be made with intention and desire to care for yourself rather than punishment or tuning out needs to “think about it in January.”
This December, I am taking a training break but will still be enjoying movement of my body, and likely more of it than any of the last several years. I chose an early December half marathon to finish my training year rather than a full marathon and finished it neither going into an achy flare, or being ill and unable to run. I did however finish the last few weeks with a couple foods outside my normal go-tos of gluten and dairy causing digestive problems. Because I tend to be achier and more prone to inflammation than others considering my eating patterns, I plan to take the remaining weeks of festivities to be especially mindful and supportive of my body. A little decadent, inflammatory foods are okay when I’m feeling relatively good but can be especially problematic in excess (for me), or when my system is already challenged.
Cookie baking and gifting is part of my family’s holiday tradition and because of that, these festive and delicious Oatmeal Persimmon Cookies are part of this year’s line-up. They are perfect for the athletes that can’t get enough oatmeal in all the things. ;)
To balance out all the baking I will be doing, I’ve also been tasked with bringing that sad or delicious-looking vegetable and dip tray to the family festivities. Since cold, raw vegetables are especially challenging on one’s digestion in the winter— especially for those of us with sensitive systems—I haven’t decided if I’m going to deviate from the request and change up the raw vegetable / cold dip routine to some version that’s more warm and inviting to the system. If I do, let me know if you’d like me to share the recipe. 😊
Oatmeal Persimmon and Hazelnut Cookies, makes ~24 Recipe Updated: 12/5/22
– Any all-purpose gluten free flour blend can likely be used, but I only experimented with my own mix. It is 70% whole-grain by weight. – The addition of two types of oil are a result of years of trial, testing, and learning from the wise recipe scientists at Cooks Illustrated. If only using one oil, choose coconut oil. Or use butter if it poses no problems. Digestive challenges and conscious choice to not use animal products aside for some individuals, butter is fabulous for baking. – Instead of the chia slurry, you can use 2 eggs instead. – The flat Fuyu persimmons are used in this recipe. If no persimmons are available near you, perhaps try another seasonal fruit, or a festive dried fruit such as cranberries or cherries.
2 Tbs. chia seed, finely ground (from 1 Tbs. whole chia seed) 6 Tbs. water 1 1/2 cups gluten-free flour mix 1 1/2 cups rolled oats, gluten-free as needed 2 tsp. baking powder 1/2 tsp. sea salt 1 tsp. cinnamon 1/2 tsp. nutmeg 1/2 cup coconut oil 1/6 cup sunflower or canola oil (2 Tbs. + 2 tsp.) 2/3 cup packed brown sugar 1 cup persimmon chunks 1/2 cup hazelnuts, toasted and roughly chopped
Preheat oven to 350 degrees F. In a small bowl, whisk the ground chia seeds and water to form a slurry. Set aside.
In a small mixing bowl, stir together all the dry ingredients and then set aside.
In a large mixing bowl, whisk together the oils, then sugar; then mix in the chia slurry.
Stir the dry ingredients into the creamed butter and sugar mixture until combined. Then stir in the persimmons and hazelnuts.
The mixture should be a little looser than standard cookie dough. At this point it can be chilled for about 30 minutes so the cookies don’t spread too much, or baked directly and they’ll be a little larger and slightly thinner.
Using a medium cookie scoop or a spoon, drop onto a baking sheet or stone and bake for 12-14 minutes, depending on your oven.
One of the most practically useful classes I took in grad school was an herbal elective on how to make my own herbal medicines. Each week we used a different method for preparing herbs, from medicinal herbal infusions and decoctions (often simply called herbal tea), herbal honeys, infused vinegars, salves, tinctures, and even herbal baths. As a runner, the best information on the benefits and how-to’s of water therapy for exercise recovery was actually gained in my herbal medicine making course!
Beyond being able to make my own tinctures for potent low-dose, completely natural medicines to help with everything from boosting the immune system, relieving nervous tension, and putting my spinning 2am brain promptly back to sleep, this recipe for fire cider is by far my most repeated recipe that came out of that course.
Fire Cider is a kitchen-hearth recipe originally created by herbal elder Rosemary Gladstar. If you’ve never heard of Rosemary, she is a founder of the Traditional Medicinals tea brand you’ve more than likely seen on shelves in the supermarket tea aisle, among her many other accomplishments.
The idea with fire cider is that the ingredients are easy to access, likely already on hand, and make for a warming, stimulating and potent combination that gets your blood moving, with the heat from the ingredients pushing pathogens and heat to the surface of the body during times of illness. The real key to the formula is movement, using herbs to stimulate and circulate movement through the immune system, lymphatic system, cardiovascular system, and digestive system.
Fire cider is great to take as a tonic all season long, or in larger amounts if you’ve contracted a virus. One to two teaspoons daily mixed in with a little water is usually a good way to take it.
My recipe for Golden Fire Cider varies slightly from Rosemary’s. For one, I add turmeric since it is incredibly anti-inflammatory and pungent, and thus supportive in times of illness. I also don’t add honey to my formula. The honey was originally included to make the stimulating herbs more palatable so can be added if one desires. Lastly, the fresh horseradish root can sometimes be difficult to source. I’ve got a jar of wasabi powder in the back of my pantry that has served as great substitute in those instances. Ideally, the ingredients are infused in the vinegar for at least a month, so if you’d like some to carry you through cold and flu season, start a batch now!
Golden Fire Cider, makes 2-3 cups ¼ cup grated horseradish root 1/2 cup chopped onions 2 Tbs. minced garlic 2 Tbs. fresh minced ginger root 1 small hot pepper such as jalapeño or serrano, minced 1 tsp. dried turmeric root or 1 Tbs. fresh root, minced a couple pinches black pepper raw apple cider vinegar raw local honey, to taste
Add all chopped ingredients to a quart jar.
Add apple cider vinegar to three inches above herbs. Cap the jar and shake. Infuse for about 28 days before straining, and shake/mix daily or as often as you remember.
GUTSy Performance Nutrition 