I could hear the waves before I could see them. Miles and miles of water crashing on the shore. 6:30am and no one else around. Shut off the music, take off the headphones, and just listen. Run, look and listen. Was I at work or on vacation? The distinction became very blurred at times (See sand castle making).

I learned 3 things this past week while in Seabrook, Washington at Cross Country camp:

1) Kite flying on the beach makes for an excellent rehab exercises: foot strengthening in the sand, change in direction, acceleration and deceleration, reaction, etc. This does depend on your kite flying skills. As I spent most of my time untangling the line and dragging the kite along the ground, there was not much long distance or lengthened exercise involved.

2) Brush your teeth right when you get up rather than waiting until after breakfast. This is because you want to wait at least 30 minutes to brush your teeth after you eat as brushing the food that is stuck between your teeth places extra stress on your gums. What does this have to do with Seabrook? Nothing. Except that I learned it while I was there. Thanks Dr. Oz.

3) Running is addictive. I ran 21 miles last week, and now I want more.

3 questions I still have to answer:

1) How much of a post-exercise recovery benefit is standing in the ocean up to your calves with waves intermittently hitting the rest of your lower body when compared at actual ice bath?

2) How long does it take to run around the world's largest spruce tree? No. Wait. Coach Metcalf already answered that one: 36 seconds.

3) If you're lost in the forest and you see a couple of men with machetes, do you ask for directions?

Who doesn't love chili? There are enough different varieties to suit anyone's needs. In addition, it becomes an easy vehicle for delivering a wide variety of healthy foods you may not otherwise find appetizing (think kale and zucchini). This recipe seems to have it all and is incredibly delicious. Feel free to make your own modifications. Of course, as usual, I have done so.

Substituting ground turkey for beef is growing in popularity. It often goes on sale, so stock up and freeze directly in the package. Extra-lean is also another option versus the typical lean cut, but it does tend to be drier. While likely not noticeable in chili, turkey burgers will be more susceptible. Be sure to look for ground turkey breast meat as who knows what other things regular ground turkey may contain.

Beans in this recipe offer more protein and fiber. Kale is a nutrient powerhouse (high in fiber, Vitamins A, C and K, as well as a good source of Vitamin B6, magnesium, calcium, copper, potassium, manganese, phosphorous and iron) but its difficult texture and bitterness make it a challenge. Interestingly, kale also interferes with anticoagulant drugs due to its high Vitamin K content and blocks calcium absorption. While you can have some success with the right salad recipe, throwing it in the chili allows it to blend into its surroundings, making it practically unnoticeable. And for kale, that isn't such a bad thing.

This recipe can also be made in the slow cooker if you brown the turkey first, and then cook on low for 8-10 hours. Simmering for an extended period on the of time on the stove beyond the suggested 20 minutes will also enhance the flavor.

Turkey Chili with Cashews and Kale

Adapted from The Healthiest Meals on Earth

Ingredients

1 tbsp extra virgin olive oil
1 yellow onion, finely diced
2 to 3 cloves garlic, minced (smash whole cloves with the flat side of a knife to remove outer husk)
1 1/2 pounds ground turkey or chicken
1 tsp dried oregano
2 tbsp chili powder
1 tsp ground cumin
1/4 tsp ground cinnamon
1/2 tsp cayenne pepper
1/2 tsp turmeric*
1/2 tsp Chinese 5 spice*
1/2 tsp smoked paprika*
1 heaping tsp cocoa chili blend*
1 tsp salt
2 1/2 cups low-sodium fat-free chicken broth
1 cup dark beer
2 tbsp tomato paste
1 can (15.8 oz) kidney beans, rinsed and drained
1 can (15.8 oz) black beans, rinsed and drained
1 can diced tomatoes with mild green chilies
1 cup colored bell pepper, seeded and diced
1 small zucchini, sweet potato* or yellow summer squash, sliced into half rounds
1 cup kale, stemmed and chopped or torn into bite-size pieces
1 carrot, grated
1/4 cup cashews, chopped
1/2 cup chopped cilantro
1 to 2 tbsp fresh lime juice, optional

*my additions

Directions

In a large pot, heat the oil over medium heat and then add the onion and garlic. Cook until translucent, about 5 minutes. Add turkey and cook until brown (will be a lot lighter than browned ground beef), about 5 to 6 minutes.

Stir in the spices and salt and cook for another 2 minutes. Add the broth (add more later if too thick) and beer, followed by the tomato paste. Finally, add the beans, tomatoes, bell pepper, zucchini/squash/potato, kale and carrot.