This scramble can be whipped up in 20 minutes
or less and is a perfect blend of protein, carbohydrate and fat for optimizing recovery. The
turmeric and ginger provide an anti-inflammatory
boost, as do the black pepper, garlic and flaxseed
oil (with omega- 3, - 6, and - 9 fatty acids).
½ cup minced onion
1 garlic clove, minced
2 teaspoons minced ginger root,
or ½ teaspoon ginger powder
2 tablespoons minced turmeric root,
or 1 teaspoon turmeric powder
½ teaspoon black pepper
2 teaspoons coconut oil
½ cup finely diced mushrooms,
½ cup finely diced zucchini
½ cup finely grated carrots
½ cup finely diced red bell pepper
1½ cups finely chopped spinach, kale
or other winter greens
2 tablespoons minced fresh cilantro
1 (16-ounce) package of firm tofu
¼ cup nutritional yeast
½ teaspoon sea salt
1 teaspoon paprika
½ small jalapeño, or ¼ teaspoon
chipotle powder (optional)
Cooked whole grains, corn tortillas
or whole-grain bread (optional)
Flaxseed oil (optional)
In a medium skillet over medium-low heat, sauté
the onion, garlic, ginger, turmeric and black pepper in coconut oil for 2 to 3 minutes. Add the
mushrooms, zucchini, carrots, bell pepper, spinach
and cilantro, and sauté for 5 minutes. Crumble the
tofu and add to the veggies along with the yeast,
salt and paprika (and jalapeño pepper or chipotle
powder, if using). Sauté for an additional 10 minutes, stirring occasionally. Add more salt and black
pepper to taste. Serve over a cooked whole
grain, corn tortilla or whole-grain toast. Sprinkle
flaxseed oil on the toast or grains for buttery flavor and extra anti-inflammatory benefits via
omega- 3 fatty acids. Makes 4 to 6 servings.
Adapted from Eat & Run, © 2012 by Scott Jurek.
Reproduced by permission of Houghton Mifflin
Harcourt. All rights reserved.
RECOGNIZING THAT NOT everyone is
talking about running extreme distances, The
Costco Connection asked ultramarathoner
Scott Jurek for some exercise, nutrition and
motivational advice that could apply to anybody looking to perhaps up his or her physical conditioning. Here’s what he had to say.
The Costco Connection: What
Scott Jurek: Others. At the Hardrock
100 [Endurance Run], I didn’t have a place to
stay; all the places were booked. So, I just
camped out on track, cheering for the finishers
as they came in. [Staying at the finish line]
became a tradition. There is something magical about experiencing that energy; it’s motivating and inspiring to watch. You get a sense
of what people have gone through to get there
and you can relate to it. I recommend anybody
who isn’t a runner to go to a finish line and get
inspired. Everybody assumes you have to be a
serious athlete or super-fast to race; it’s really
neat to see a wide range of people competing.
CC: What motivational tips do you
have for others?
SJ: Dedicate your goal, whatever it might
be, to something, to someone. It will help you
in moments when you feel like you can’t go on.
When I set the American record at the
2010 [International Association of Ultra-runners] World 24-Hour Championships, my
mother had passed away a couple of months
earlier. I dedicated that race to her. There were
times I wanted to quit, but then I reminded
myself: “I’m running this for her.”
CC: Exercise tips?
SJ: Stretch throughout the day, even at
your workstation. I sometimes do yoga poses
after a run. I also integrate core workouts into
my routine. Strength training will help injury
CC: Other tips for avoiding injury?
SJ: Train smart. Don’t try to do too
much, too soon. Listen to your body, and give
it time to adapt when you are trying something new. It might help to work with a physical therapist, or someone who can help you
safely reach your goals. Get the proper nutrition you need to support what you are doing
athletically. Staying healthy is about the whole
picture, not just one workout. It’s about eating
well, and doing things throughout the day to
improve your health.
CC: What food items should we
all eat more of?
SJ: Dark, leafy greens, like kale, collards,
CC:What advice can you pass
arugula and romaine. Fruit—I am a fan of fruit
in the morning or for snacks. Whole grains
and whole beans are inexpensive, and you get
a complete protein when they are combined
together. Tempe and tofu: Tempe makes great
sloppy Joes and chili. Tofu is great to cook with
because it can take on so many different tex-
tures and tastes. Healthy oils, such as extra-
virgin olive oil, coconut oil and flaxseed oil.
along for anybody who wants to eat
healthier and get active?
SJ: Preparation is important. Go to the
store with a list. Have a cook-off on Sunday,
where you make meals you will eat during the
week. Plan your meals and exercise a week
ahead of time. Having groups to run with and
have meals with can help you reach your goals.
Have an exercise plan the day or night before.
Setting out clothes the night before makes you
more apt to wake up and do your workout.
CC: You are vegan—do you see
health advantages to a non-vegan diet?
SJ: There’s nothing wrong with eating
some meat; [our society] is just eating too
much. The beauty of the human body is that
we’re omnivores. We can eat anything. For me,
a plant-based diet keeps me on track; it helps
me keep focused. For other people, they might
keep healthy by choosing to integrate good
quality meat or wild game into their diets.
CC: Other tips for diet change?
SJ: Focus on integration instead of elimination of food. Think about what you can
eat, instead of what you can’t.
Experiment gradually. Pick one or two
foods a week that you don’t normally eat. Try
to incorporate them into a few meals a week.
Be flexible. Don’t beat yourself up if you
fall off your diet regimen or goal. It took me a
year and a half to transition fully into a vegan
diet. If you are looking for consistency and
sustainability long term, give yourself transition time.
Involve others. Form a support system.
Invite your family or your co-workers to get
involved. Prepare and share meals together. It
will make reaching your goal a lot easier.—JH
RUNNING PAST EMPTY
CONTINUED FROM PAGE 23
for mere mortals