In this article, I’m going to follow-up on my recent healthy eating blog which pointed out that developing improved eating habits, (first as it relates to pre-race loading and post race recovery), is key to overall optimal health when combined with your running goals.

pring has sprung, and the scents and smells of the new blooms are in the air. Running under a sweet blossom tree is heavenly! Almost as heavenly as the fresh scent of peaches and tomatoes that slides under your nose when you walk past a veggie market which stocks their fruits and vegetables on the sidewalk. A delightful experience in our concrete jungle to say the least.

With spring in the air, our eating habits will naturally turn a bit lighter, (exit lasagna, hello salads and grilled protein and vegetables). How can I transition from eating my favorite pizza or meatball parmesan hero to a healthy salad or balanced meal? It’s easy, with your favorite spices! We all have favorite spices…think about it. What is your country or region of choice? Do you enjoy Italian/Tuscan food? (basil, olive oil, tapanade). Greek food? (Parsley, feta cheese, cucumbers, tomatoes), Indian (Red/Yellow/Green Curry), Thai (Lemmongrass), Jamaican (Jamaican Spice, my favorite). Think about it, and identify where you can purchase a selection of your favorite spices.

Once you're spiced up, you are ready to make what you would normally think is a bland healthy meal into something a bit more exciting than that slice of pepperoni pizza. (Hey, I used to eat pizza three times a week and loved it). This recipe will provide you with the basics, you can then spice it, however you please. It’s a simple, grilled chicken & broccoli and grain dish. Sometimes I like to mix the entire dish in a bowl (as if it is a salad) and other times serve it on a plate as you would normally do.

If you are not a particular fan of ethnic spices, try some of these healthy spices. Fennel, Garlic, Thyme, Ginger, Cinnamon, Rosemary, Cayenne Pepper, Cilantro, Peppermint, Basil and Tumeric. The positive impact of these healthy spices (over the long run) can help with digestion, inflammation, circulation and boost your immune system. Google 'Healthy Spices' to learn more.

Broccoli & Shallots, Protein & Spice (it's easier than you think) Preparation Time: ~30 – 40 minutes 1 head of fresh broccoli 1 shallot 1 (4 oz.) boneless chicken breast (can substitute, lean meat, salmon, lamb chop or tofu) ½ cup of your favorite grain (brown rice, barley, kasha, freekah, quinoa) or whole wheat pasta (follow the box for the appropriate amount for 1 serving). Olive oil. “Your favorite spices” Additional vegetables – as much as you want (be creative here) Chop the shallot into small cubes. Cut the entire head of broccoli into small florets. On a medium flame, heat in a large skillet 2-3 Tbs of olive oil and sauté the shallot for a few minutes until clear. Add broccoli florets and another splash of olive oil. Mix until broccoli is tender but not overcooked. Place broccoli mixture on the side. In the same skillet (if you prefer), grill your protein, sprinkled with lemon pepper, and your favorite spice. If your favorite spice is a sauce, you can always marinate your protein first and then grill it. Prepare or heat ½ cup of your favorite grain. I typically prepare a few days of rice, kasha or quinoa, so I don’t have to be bothered preparing it each night. I would then microwave a portion for that evening’s meal. Add it all together! As I mentioned, sometimes, I’m into “bowl’ing or other times, I’m more interesting in plating my meal. Top it with your favorite spices. This might sound like an ordinary recipe, but the fresh broccoli coupled with your favorite spice and a healthy carbohydrate will be very satisfying.

Note: My favorite spice of the season is Jamaican Spice inspired from a recent trip to Montego Bay. It’s a mix of cayenne pepper, sage, nutmeg, cinnamon, allspice and thyme. If you are a Jerk Chicken fan you might be able to find this in a specialty store. In addition, you can probably find fresh spices in your local health food market. Please, always read the ingredients on the label of a dry spice to be sure that MSG is not included (some of the large/value size spices at Costco might have MSG added).