The Costco Connection

Recovery Scramble

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.

coverstory

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
motivates you?

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 prevention.

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,
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.

CC:What advice can you pass
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