iRun because it gets my husband out there – Tricia LaLonde, Alberta

iRun because it�s like flying, only lower – Glenn Johnson, Ontario

iRun because otherwise I�m grumpy – Alexandre Charest, Quebec

iRun to prove to them that iCan – Catherine Smith, Manitoba

iRun at 50 years old because at 43 I couldn't – Peter Cicalo, Ontario

iRun for my heart, so it runs for me! – Cathy Brzoza, British Columbia

iRun because I learn more about who I am with every km – Steph Mansell, Quebec

iRun because I never thought I would be able to – Gary Morris, Winnipeg, MB

iRun because food tastes better afterwards – Patrick Houston, Alberta

iRun see where my feet will take me today – Megan Dolinskas, New York

iRun because when I run I feel most alive – Meghan Lynch, Ottawa, ON

iRun because walking is too slow – Barry Knapp, Ontario

iRun to stay fit and release those running endorphins – Liliana Plava, Calgary, AB

iRun because it reminds me of how strong I can be – Monique Lavoie, Ontario

iRun for the challenge and to remember to fully live – Pascale Synnott, Qu�bec

iRun for the moment when both feet are off the ground – Catherine Anderson, British Columbia

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil, Lombardy, ON

iRun because of the peace and strength it brings me – Michelle Jordan, Ottawa, ON

iRun because iEat – Sherry Maligaspe, British Columbia

iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire, Nova Scotia

iRun because it is my tonic and my salvation – Georgia Ioannou, British Columbia

iRun because I want to be a role model for our six kids – Catherine Empey, British Columbia

iRun all the livelong day – Pierre Saint-Laurent, Qu�bec

iRun but not enough – Michael Shaw, New Westminister, BC

iRun because it makes me feel powerful – Sarah Kallaghan, Alberta

iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk, Vancouver, BC

iRun because endorphins are free – Cassandra Chouinard, Ontario

iRun to eat – Maureen Tritscher, Alberta

iRun for relaxation and to motivate my two sons – Keith Bradbury, Newfoundland

iRun because couch potatoes die young – Cathy Andrew, Ontario

iRun because it�s fun when it�s done – Sue Matte, Ontario

iRun slowly! – Jason Hoffman, Manitoba

iRun for the cool t-shirts! – Pina Bevilacqua, Ontario

iRun because it helps me see things more clearly – Jennifer Pitts, Ontario

iRun because I�ve lost 80 lbs and running has become fun – Cheryl Kelly, Ontario

iRun because it’s in me – Michael Foley, Stittsville, ON

iRun to inspire my kids to try – Glen Johnston, Nunavut

iRun because I love the sense of accomplishment – Amber Moase, Nova Scotia

iRun to satisfy the irresistible urge – Tim Nixon, British Columbia

iRun because it sure beats the bus – Robin Robbins, Alberta

iRun because it�s better than almost everything else – Nathan Carey, Ontario

iRun because the wall is meant to be broken – Jonathan Bird, Ontario

iRun because I learn more about who I am with every km – Steph Mansell, Quebec

iRun because it is my tonic and my salvation – Georgia Ioannou, British Columbia

iRun because I am not as clumsy I thought I was – Hanna Baer, Quebec

iRun because endorphins are free – Cassandra Chouinard, Ontario

iRun so I don�t say never ever again – Linda Klaric, Manitoba

iRun to feel great – Kathryn Rachar, Saskatchewan

iRun for overall wellbeing – Trish McCourt, Halifax, NS

iRun because it's better than almost everything else – Nathan Carey, Ontario

iRun because running is like breathing to – Stephanie McEvoy, Ontario

iRun because people around me inspire me – Pina Bevilacqua, Caledon, ON

iRun because iLoves my man – Beverly Huang, Alberta

iRun at 50 years old because at 43 I couldn�t – Peter Cicalo, Ontario

iRun because it makes me feel powerful – Carlene Paquette, Carp, ON

iRun to correct years of sedentary living! – Mike Scott, Ontario

iRun away from the negative and towards the positive – Teri Lepard, Alberta

iRun because it's a great stress release – Brooke McKenzie, Yukon

iRun because somebody once told me I couldn't – Heidi Abbey-Der, Saskatchewan

iRun because I want to live to be 100! – Colette DeJean, Ontario

iRun to challenge myself, physically and mentally – Kathleen Keenan, Brampton, ON

iRun to get to know myself, my strength and my spirit – Lisa Groulx, Ontario

iRun away from the abyss – Charlene Thomas, Ontario

iRun because somebody once told me I couldn�t – Heidi Abbey-Der, Saskatchewan

iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling, Ottawa , ON

iRun for the fresh air and adrenalin – Charlyn McGregor, Saskatchewan

iRun to maintain a strong physical and mental state – Tammy Rainville, Ontario

iRun because I like buying running clothes – Pamela Blaikie, Ontario

iRun slowly! – Jason Hoffman, Manitoba

iRun because I like to be healthy – Melanie Oickle, New Brunswick

iRun because not everyone can – Olivia Harvey, New Brunswick

iRun therefore I am – Duncan Walsh, Nottingham, UK

iRun because my heart tells me to – William Martin, Manitoba

iRun to challenge my mind, body and soul – Sonia Mendes, Ontario

iRun to eat more, especially sweet potatoe fries – Joanna Skomra, Ontario

iRun to challenge my perceived limitations – Cassandra Williams, Ontario

iRun to kickstart my day – Sharon Strueby, Saskatchewan

iRun because I love the solitude – Janene Tailleur, British Columbia

iRun because I live – Georges Schneller, Laval, QC

iRun to be free and enjoy our beautiful country – Cheryl Carter, Clearwater , BC

iRun to stay ahead of the weight gain – Myra Abstreiter, Alberta

iRun because I can�t dance – Mario Javier, Ontario

iRun to prove to myself I can – Lesley McGougan, Brampton, ON

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishment – Helen Kolodziejzyk, Calgary, AB

iRun because i love to – Mirella Petriello, Ontario

iRun for the challenge to go faster and farther – Steven Matejka, Alberta

iRun because there is no finish line – Claire Kilgour, Ontario

iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire, Nova Scotia

iRun because it gives my day a boost of energy – Sara Campbell, Nova Scotia

iRun for the individual pursuit – Robert Pelletier, New Brunswick

iRun because iEat – Sherry Maligaspe, British Columbia

iRun because all the ladies are chasing my sexy runner’s body – Chris Baker, Etobicoke, ON

iRun so that I can live longer and stronger – Derek MacPhail, Ontario

iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel, Calgary, AB

iRun for relaxation and to motivate my two sons – Keith Bradbury, Newfoundland

iRun because it makes me whole – Denis Ladouceur, Quebec

iRun because it�s cheaper than therapy – Leah Boulter, Alberta

iRun to someday win the race – Lindy Dunlop, Yukon

iRun to unleash my inner athlete – Adelle Densham, Avonmore, ON

iRun for health, i Run for life – Pat Cheung, British Columbia

iRun to my happy place and some days it�s very – Doreen May, Alberta

iRun because I like buying running clothes – Pamela Blaikie, Ontario

iRun so my daughters know that they can, too – Shelley Kirkpatrick, New Brunswick

iRun to inspire my children! – Wendy Bowen, Manitoba

iRun because I get foot rubs afterward – Kate Howerton, British Columbia

iRun because couch potatoes die young – Cathy Andrew, Ontario

iRun so I can eat ice cream – Sandy Bolan, Ontario

iRun for me! – Judi Wearing, Saskatchewan

iRun because I can and I’m grateful – Terry SanCartier, Gatineau, QC

iRun whenever I feel the need to escape – Iona Hillis, Ontario

iRun for me – Kiza Francis, Ottawa,ON

iRun because it makes me a better person, a better wife, a better mother and a better friend – Nathalie Joncas-Caissie, St-Antoine, NB

iRun because it's cheaper than therapy – Leah Boulter, Alberta

iRun and run, and run, and run, and nobody can stop me – Andrei Lucaciu, Ontario

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre, Ottawa, ON

iRun because it has saved my life – John Marshall, Alberta

iRun because it reminds me that I am capable of so much more than I have done – James Sauve, Ottawa, ON

iRun because it�s a great way to see the world – Sherry Mahoney, British Columbia

Cover photo from the current issue of iRun Magazine

Photo of Mark Sutcliffe's new book - Why I Run

July 2012

Back to Table of Contents

Snack and go

Fuelling young, growing runners with healthy treats they'll actually eat

By Araina Bond

Photos by Justin Van Leeuwen

When it comes to fuelling young athletes, food and nutrition specialist Korey Kealey draws on her first-hand experience with her three children, Alexander, 14, Adam, 12, and Rebecca, 8. “Kids can get busy and forget to eat,” she says, “so I make sure lots of healthy options are available and I encourage them to be proactive about their own health and nutrition.”

With fifteen years of experience with all aspects of food, from television appearances, media tours, recipe development and, most recently, in product creation of her Enerjive line, Kealey understands how to keep young runners in tip top shape.

iRun: How did you become interested in food and nutrition?
Kealey: My mom is a self-taught foodie. When I was growing up, delicious, healthy food was always a part of our lives. My mom packed incredible lunches for us and after school snacks were dishes like handmade pasta and pesto.

After graduating from university, I realised I was really passionate about food. So I got my diploma in Food and Nutrition Management through the University of Guelph and haven’t looked back.

iRun: How did having children change how you thought about food?
Kealey: Entirely! I might be lazy about my own food choices, but I am far more conscious and aware for my kids. They keep me searching for great food solutions.

iRun: What are some ways you recommend fuelling young athletes?
Kealey: One important thing you need to remember is that they’re constantly growing and constantly on the move. They need to eat throughout the day, whether they feel hungry or not, to allow their bodies to have steady access to the nutrients they need to build muscles and grow stronger. My oldest son is very active and was growing so quickly that his body was using up all the nutrients he took in for getting taller (he’s 6 feet 4 already) rather than building muscles. Eating steadily from after school until bedtime wasn’t enough—he realizes now that he has to eat all day long to really keep up.

One of the best ways to get your kids to eat healthily is to model that behaviour yourself.
Parents can empower kids to make better choices by making healthy foods readily available: bowls of nuts or trail mix on the counter, chopped fresh veggies in plain sight.

When they’re old enough, teach kids to use the blender, food processor and stovetop. For example, scrambled eggs or a cheese and veggie omelet make quick, healthy, high protein snacks or meals that most kids can learn to do themselves. Have your kids help you cook and they’ll naturally become adept in the kitchen without even realizing it.

iRun: What are some of the best foods for building healthy bodies? And are there any foods kids should avoid?
Kealey: I don’t believe in being too strict and in making food the enemy, or something to stress about. It’s more important to make healthy choices most of the time and choose real, natural, unprocessed foods as often as possible. Obviously processed, high-sugar, high-chemical items like pop or fast food should only be a rare treat, not a regular event, but you don’t want to go to extremes.

Some great foods to help kids get the nutrition they need are lean proteins like chicken, fish or lean red meats, legumes like chickpeas and lentils, whole grains like brown rice or quinoa, and fresh fruits, veggies, nuts and seeds. Research shows that seeds, for instance, help with muscle repair.

iRun: What was the inspiration for your new all-natural, healthy product, enerjive™ Quinoa Snack Crisps?
Kealey: I went to visit a naturopathic doctor, Dr. Joel Villeneuve, and learned that I had sensitivities to foods including wheat, yeast and dairy. She gave me a crisp recipe to replace the bread in my diet but the taste wasn’t great. I used my experience with recipe development to experiment and create a snack that was both delicious and didn’t make me miss bread at all.

When I shared it with Dr. Joel, she asked me if I could make some for her patients with sensitivities as well. Everyone seemed to love the crisps so Joel and I decided to have them manufactured at a local certified gluten and peanut free bakery and stock them in stores so everyone could enjoy them.

Quick Snacks for Kids of All Ages
Find many more healthy, delicious recipes at foodthought.com

Egg and Salad on a Stick
Thread a hard boiled egg, cube of cheese, slice of cucumber and a cherry or grape tomato on a wooden skewer and sprinkle with salt and pepper.

High-Protein Fruit Smoothie
Blend half a cup of mixed berries, half a cup of orange juice or water, a scoop of high quality whey powder, a handful of ice and one banana until smooth.

Hummus, Pita and Veggies
In food processor, blend one can of drained and rinsed chickpeas, 1 clove garlic, 2 tbsp olive oil, 1tbsp tahini, ¼ cup fresh parsley, salt and pepper to taste. Adjust thickness with water. Serve with raw veggies or enerjive™ Original OH-My Quinoa Snack Crisps.