Bri Conners brings her bok choy skillet dish to the front of the classroom at the Downtown Market, during a workshop hosted by Spectrum Health Culinary Medicine. (Taylor Ballek | Spectrum Health Beat)
Joann Karpowicz laughs with Spectrum Health dietitian Kristi Veltkamp during a cooking class for the Amway River Bank Run Road Warriors. These runners serve as ambassadors and motivators for those who will join them on May 11 for the 5K, 10K or 25K River Bank Run. (Taylor Ballek | Spectrum Health Beat)
The runners prepared a purple cabbage and edamame salad. (Taylor Ballek | Spectrum Health Beat)
Spectrum Health Culinary Medicine chef Elizabeth Suvedi teaches people about the power of whole food dishes. "After I run I feel so good," Suvedi said. "I feel like I have accomplished something big." (Taylor Ballek | Spectrum Health Beat)
The class prepared a creamy chicken salad with raisins and apples on a Wasa cracker. (Taylor Ballek | Spectrum Health Beat)
The class focused on protein and carbohydrates and how they are readily available in the form of whole foods. (Taylor Ballek | Spectrum Health Beat)
"You don't need to buy pricey supplements," Veltkamp said. "Whole foods are the best way." (Taylor Ballek | Spectrum Health Beat)
Complex carbohydrates—which are plentiful in whole grains, fruits and vegetables—are great for athletes, Veltkamp added. (Taylor Ballek | Spectrum Health Beat)
Another dish prepared in the workshop were coconut pecan date rolls. (Taylor Ballek | Spectrum Health Beat)
Amy Polega and Joann Karpowicz laugh while they try to fix a broken timer. (Taylor Ballek | Spectrum Health Beat)
The nitrates found in celery, leafy greens and beets convert to nitric oxide in the body, which increases blood flow and improves aerobic endurance. (Taylor Ballek | Spectrum Health Beat)
Herbs and spices such as ginger, turmeric, garlic, cinnamon and rosemary contain antioxidants, minerals and vitamins. These are another option for a nutrient-rich diet. (Taylor Ballek | Spectrum Health Beat)
To complete the bok choy skillet, the top of a pineapple is placed in the center of the dish. (Taylor Ballek | Spectrum Health Beat)
As chef Suvedi made some final preparations to the dishes, she queried runners about their training leading up to race day, sharing that she'll be running the 5K with her husband and sons. It will be her first-ever race. (Taylor Ballek | Spectrum Health Beat)
Pictured above is the Greek nachos with herbed Tahini sauce dish. (Taylor Ballek | Spectrum Health Beat)
Moroccan-spiced salmon was among the dishes made at the workshop. (Taylor Ballek | Spectrum Health Beat)
Emily Linnert grabs ingredients for a dish she is working on. (Taylor Ballek | Spectrum Health Beat)
The beet, mandarin orange, kumquat and toasted barley salad is placed on a white plate for the final presentation. (Taylor Ballek | Spectrum Health Beat)
The athletes and chefs pose for a group photo with their dishes. "I hope people leave here inspired and wanting to cook," Suvedi said. (Taylor Ballek | Spectrum Health Beat)
If you’re a runner who wants to make sure you are eating right before, during and after a race, Spectrum Health dietitian Kristi Veltkamp has two words for you: whole foods.
“You don’t need to buy pricey supplements,” she said. “Whole foods are the best way.”
They focused on protein and carbohydrates and how they are readily available in the form of whole foods.
Complex carbohydrates—plentiful in whole grains, fruits and vegetables—are great for athletes, Veltkamp said. But don’t confuse them with the simple carbs like those found in a white bread, sodas and French fries.
And don’t think that all your protein must come from meat, Veltkamp added. Edamame, beans, chickpeas and nuts are great options. Keep in mind that one cup of edamame contains a whopping 18 grams of protein.
Here are a few other options for a nutrient-rich diet:
The nitrates found in celery, leafy greens and beets convert to nitric oxide in the body, which increases blood flow and improves aerobic endurance.
Vitamin D regulates the way your body responds to inflammation. Foods high in Vitamin D are fatty fish, egg yolks and fortified dairy products.
Foods high in omega 3, including salmon, tuna, walnuts and chia seeds, support brain health and reduce inflammation.
Consuming fruits and vegetables that are high in vitamins C, E and A reduce the imbalances in the body caused by exhaustive exercise. These include dark leafy greens, nuts, seeds, avocado, broccoli, berries, citrus, tomatoes, carrots and sweet potatoes.
Herbs and spices such as ginger, turmeric, garlic, cinnamon and rosemary contain antioxidants, minerals and vitamins.
“I hope people leave here inspired and wanting to cook,” Suvedi said as the group prepared Moroccan-spiced salmon, chicken salad with apples and raisins, coconut pecan date rolls, purple cabbage and edamame salad and several other dishes. Then they sat down to enjoy them.