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06-05 Marathon Training and Grilling Out

Time to get a walking?

Are you someone who wants to get back into shape or switch up your current exercise routine? Now is a great time to train for a fall marathon. Here in Cincinnati, OH we are blessed to have a business that teaches people how to walk and train for marathons. Bob Roncker’s Running Spot, or 513-321-3006, not only gives you a walking schedule but gives tips on walking correctly, proper clothing to wear for best performance and measures your feet to put you in the proper shoes. So get those shoes and start training for one of these Fall Marathons: Chicago, IL, Columbus & Dayton, OH and Portland, ME!

To see a calendar of events, visit

A Perfect Time to Change Your Cooking... Grill Out!

Are you tired of the same old recipes or food options! Have little time to cook? On a limited budget? Then cooking on the grill is perfect for you! If you don’t have a gas grill sometimes a George Forman Grill will work. If you have little cooking skills this method of cooking is also a good place to start. What a great way to connect with friends, colleagues, and teammates.

There are many recipes for grilling, but be careful of all the sugars in the marinades. The goal is after the grilling process, if there is extra sauce or marinade on top, scrape the extra to the side and use it for dipping. That way you don’t have to compromise taste.

Experiment with different cuts of lean meats, vegetables, and marinades to wet your palate. You can even grill fruits for a healthy dessert.

Below are recipes by Rita Heikenfield, a wonderful Chef who developed the recipes for my book, The Complete Idiot’s Guide to Sports Nutrition and co-developed the recipes for The Official Snack Guide for Beleaguered Sports Parents (both available at

By: Rita Nader Heikenfeld, CCP, CMH
Macy’s Regional Culinary Professional

Rita Nader Heikenfeld, CCP, CMH
When The Garden Meets the Grill

Bruschetta with Tomatoes and Basil
From the Italian meaning "roasted over coals", Crostini, or little toasts, are mini versions of Bruschetta.

- 8 thick slices crusty firm bread
- Halved pieces of garlic
- Extra virgin olive oil
- Sliced tomatoes
- Salt and freshly ground black pepper
- Fresh basil leaf

Over a medium hot fire, grill bread, turning once until golden brown on each side but not dry. Remove from heat and rub surface generously with garlic halves. Brush very lightly with olive oil and then top with sliced tomato sprinkled with salt and pepper. Finish with a fresh basil leaf.

Frank's favorite grilled flank steak

Mix together:
- 1 pouch garlic & herb salad dressing, dry
- 1/2 cup soy sauce
- 2 tablespoons red wine vinegar
- 2 tablespoons olive oil
- 2 tablespoons frozen orange juice concentrate, thawed
- 2-3 teaspoons garlic
- 1/2 cup honey or more to taste
- Squeeze of lemon juice

Put a two pound flank steak in large baggie. Pour marinade over. Marinate one hour or up to a day. Remove from marinade and grill as desired. While meat is grilling, bring marinade to a boil and boil gently 15 minutes. Serve as a side sauce to the meat.

Grilled New Potatoes with Lemon, Garlic and Parsley

- 16 new potatoes, halved but not peeled, or larger potatoes cut into 1/2" slices

Cook potatoes in large pot of boiling water just until easily pierced with a fork but still firm, about 10 minutes. Remove, drain and allow to cool to room temperature. Meanwhile, make herb coating:

Mix together:
- 2-4 tablespoons olive oil
- 1/4 generous cup coarsely chopped fresh parsley
- 3-4 tablespoons lemon juice or to taste
- 2 teaspoons minced garlic
- Salt and freshly ground black pepper to taste

Thread potatoes onto skewers, flat ones if you have them so they don’t roll around. Lightly spray with olive oil spray so they don't stick to the grill, and place on medium-hot grill until well browned, about 5 minutes or so each side. Remove from grill, slide off skewers into bowl and toss with herb garlic mixture. Serve hot, warm or room temperature.

Dawn's Tip: Please have these types of foods no later than 4-5 hours before an event, otherwise these above recipes make great post practice/event eating.

Grilled Spiced Bananas with Frozen Yogurt

- 1/4 cup or enough honey to coat bananas
- 4 ripe but not mushy bananas: peeled and left whole or cut in half on the diagonal

Heat honey in saucepan or microwave until fluid. Brush or toss bananas with honey until coated well. This can be done 1-2 hours ahead. Arrange over hot coals and grill just until marked on the bottom, about 30 seconds or so. Turn and grill until second side is marked. Sprinkle lightly with cinnamon. Put a scoop of low-fat/low-sugar frozen yogurt into a bowl. Top with chunked bananas.

Dawn's Tip: This also makes a great post-game snack! While the athletes are playing a baseball game or any outdoor sport, you can grill this recipe! You will be considered the MVP—Most Valuable Parent/s!


Oregano is Greek for "joy of the mountain". It's culinary cousin, marjoram is not as pungent as oregano. Oregano has a strong flavor and aroma and it's one of the best perennial herbs you can grow. Give it good drainage, lots of sun and average soil, and you can grow any of the varied types of oregano. I love Mexican oregano, not a true oregano, but more floral in taste. Try Cuban oregano, also, actually a member of the Coleus family, for a real big flavor "bite". When choosing oregano plants, taste a leaf. It should taste a bit like pepper. If it doesn't, pass it up because some garden centers sell beautiful "culinary" oregano that is more of an ornamental with very little flavor.

Oregano offers the most antioxidant activity of all herbs examined by a recent USDA study. Oregano has 42 times more antioxidant activity than apples! It contains quercetin, which has strong antioxidant properties and may be especially protective against breast, ovarian and endometrial cancers. Wet a few sprigs of oregano and place on the coals before you grill red meat. It will help block some of the carcinogens that form.

Copyright 2005
Rita Heikenfeld

Email Rita: or, attn Rita

My books Culinary Herbs that Heal Body and Soul and The Official Snack Guide for Beleaguered Sports Parents are available at JoBeth, Borders, Susan’s Natural World (she also carries my healthy bread blends), Kremer's NKy, Madison's Produce Glendale, and Jungle Jims.

I have to give thanks to one of my clients in Chicago who inspired this article.

Multivitamin/Mineral Supplement
Can We Get All the Nutrients We Need from Food?

Continuation from the May 05 Newsletter

When selecting a multivitamin/mineral supplement or any other supplement please make sure it has these items appearing on the label.

Expiration date You need to know when the potency may be compromised
Lot number This number is important so if there are any problems with the product they can locate the batch
Web address This allows you to do your own research about the product
Complete street address Avoid PO Boxes. You need to make sure you can find the manufacturer for questions and concerns
Ingredients on the label that disclose amounts and forms of the vitamins Example: Vitamin C (ascorbic acid)......30mg. It is important as a consumer that you know that not all forms absorb the same way. Many companies buy the cheapest and least absorbable forms. As for amounts, if the company does not list them, do not buy it. You must know what is in the product

More info on selecting a supplement to follow in the next newsletter

Struggling to Get More Fruit?

Fruit Leather is a great way to get a fruit serving in. Buy the ones that are made with pureed fruit and lemon juice. You can get them in the health food areas of any major grocery store for $.49 each!

If you are looking for a homemade fruit leather recipe you can get it in The Official Snack Guide for Beleaguered Sports Parents.

Current News

In the news!
In the April 18th KY ENQUIRER local News, pB3.

On June 6th Dawn Weatherwax spoke in Indianapolis, IN at the NSCAA (National Soccer Coaches Association of America) on the importance of hydration .

On July 10th Dawn Weatherwax will be speaking at the Regional USTA (United States Tennis Association) Zonal in Dolthan, Alabama.

On July 22nd Dawn Weatherwax will be speaking at the NATA (National Athletic Training Association) Regional meeting in Houston, Texas.

New Testimonial
Check out the testimonial from Drew Overbeck at!

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