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Saturday, April 12, 2014

Super Food Saturday- Taper Diet Salmon Cheddar Almond Quiche

" At mile 20, I thought I was dead, at mile 22, I wished I was dead. At mile 24 I knew I was dead. At mile 26.2 I realized I had become too tough to kill." - unknown

Salmon Cheddar Almond Quicke

I did some very timely reading this week from a book by Matt Fitzgerald, called "The New Rules for Marathons and Half Marathons.".  I just happened to turn to the chapter on taper diet. The taper is the gradual decrease in exercise an athlete does right before a long distance event like a marathon. Everyone has heard of carbo loading, he suggests fat loading, followed by carbo loading.  The carbo loading is about 3 to 4 days before the event. He suggest fat loading the 3 to 4 days before that. He suggests foods with a ration of 60 percent calories from fat to 40 percent from carbs. He suggests whole milk, cheese, avacados, olives, greek yogurt and nuts.  He also says to cut out caffine and lower calories. This recipe hit many of the points.

Superfood: Salmon

1 9-inch prepared pie crust
4 eggs beaten
2 tablespoons flour
1 tablespoon Dijon mustard
½ cup chopped onion
1 ½ cup fat free half and half
1 ½ cup grated cheddar cheese
1 tablespoon fresh chopped parsley
 1 6 ounce can pink salmon
1 ½ cup slivered almonds

Beat eggs, add half and half, flour, mustard, onions and mix well. Add cheddar cheese, parsley and salmon.  Pour into prepared pie crust. Put into pre-heated 400 F oven. Bake for 40 minutes or until almonds are brown and middle of quiche is set.


Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a two time participant of the Boston Marathon.  She was the 2012 National Champion Paratriathlon Open Division. In 2013 she qualified as a member of the Team USA Duathlon Team. She will compete in 2014 at the Age Group World Duathlon Sprint Championship in Pontevedre Spain.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 145 members in 29 states. We also have members in Australia, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; or

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon

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