Healthier lifestyle sets the pace for Warrenville dad

A back injury eight years ago while cutting down a tree unexpectedly converted Chris Reinert into a long-distance runner with an appetite for a healthier diet.

During rehabilitation his physical therapist recommended that he walk more, which provided some relief.

"When I got tired of walking I started running," says Chris, inspired by his wife, Julie, who already was a runner.

Five years ago he entered his first 5K race and "I was hooked," says Chris, a Warrenville resident.

Now Chris and Julie, a third-grade teacher in Westmont, run 25 to 30 miles a week and participate in marathons, half marathons and shorter races.

When you're setting that kind of pace, nutrition is critical.

"Once I started running, I read more about proper diet and started to eat a lot healthier," says Chris, who cooks for Julie and their two young daughters on weekends. "I started cooking more because it is a lot easier to eat healthier at home."

Chris focuses on whole grains, seafood and chicken, fruits and vegetables, tinkering with recipes to pump up the nutrition profile.

Meals tend to be simple, like fried rice with shrimp or chicken, orange roughy with scallops and sloppy Joes made with lean ground beef. Sweet potatoes sometimes substitute for white varieties because "they are a complex carbohydrate and slower-burning," he says.

Summer salads come no farther than the backyard garden where Chris also will harvest squash for fall meals in the weeks ahead.

Family dinners were a staple for Chris when he was growing up.

"My mom had dinner on the table every night at 5:30 for me and my three sisters," he says. "That consistency, everybody talking to each other, I like. That's why we do it with our kids."

Among his specialties are from-scratch pizzas. He mixes and kneads the dough in a stand mixer to develop the proper texture and simmers his own unique sauce made with Roma tomato from his garden, balsamic vinegar and lime juice.

Fruit smoothies are a favorite healthy snack. Chris combines frozen fruit with a banana (for potassium). unusual juices like pomegranate and blueberry blends, plus soy milk and soy or whey protein powders.

"They are really good for recovery after a long run," says Chris, and the kids can chalk up another serving or two of fruit and some extra protein.

For dessert, the family loves Chris' chocolate chip-oatmeal cookies. He uses unbleached white flour (higher in gluten), sugar substitute, olive oil or a low-fat, low-cholesterol butter substitute, apple sauce and almonds, an unsaturated source of antioxidants, protein and vitamin E.

"We're getting soluble and insoluble fiber," says Chris. "It's better than eating an Oreo."

But even with more nutritious ingredients, there's no such thing as a "free" cookie.

"The key is not to eat 10," says Chris. "So I just put three in my lunch for work."

Pepperoni pizza

Dough

1¾ cups water, room temperature

1 teaspoon instant yeast

teaspoon salt

2 tablespoons olive oil

1 tablespoon honey

5 cups unbleached bread flour

Sauce

1 can (28 ounces) whole tomatoes or fresh Roma tomatoes

teaspoon black pepper

1 teaspoon dried basil

1 teaspoon dried oregano

5 cloves garlic, minced, or more to taste

1 tablespoon balsamic vinegar

1 tablespoon lime juice

Salt to taste

Toppings

2-3 tablespoons parmesan cheese or other hard, dry-aged cheese

¾-2 cups low-moisture, shredded mozzarella cheese

10-12 slices pepperoni

2-3 cloves garlic, sliced

For the dough: The night or morning before serving: Dissolve yeast in water. Add salt, olive oil and honey.

Stir in 3 cups of the flour. Turn out on work surface and gradually knead in remaining flour If dough is too sticky add more flour. Knead for about 5 minutes; let rest 5 minutes. Knead 1 to 2 minutes more.

Divide ball into four, coat with olive oil and put in resealable plastic bag. Leave bags on counter for 15 minutes; place in refrigerator overnight or at least 4. Remove 3 hours before using. Makes enough for four pizzas; dough can be frozen.

For the sauce: Combine all ingredients in blender. Process to desired consistency. Simmer on stove until reduced to desired consistency. Refrigerate until use. Makes enough for four pizzas.

To assemble: Place pizza stone or cookie sheet in oven; heat oven to 525 degrees, about 30 minutes.

Cover another cookie sheet with enough parchment paper for a 10- to 12-inch pizza. With hands, work a dough ball into a 10- to 12-inch circle, invert onto cookie sheet.

Cover with sauce and sprinkle with cheeses; top with pepperoni and garlic.

Slide pizza with parchment paper onto stone or cookie sheet. Bake five minutes; pull out parchment paper and bake 4 to 5 minutes more. Remove to cookie sheet.

One pizza serves two.

Mixed fruit smoothee

1 very ripe banana (see note)

1 cups frozen strawberries

2 cups mixed frozen berries

1 cup frozen red cherries or dark red cherries

1 cup vanilla soy milk (or skim milk)

1 cup pomegranate juice (or blueberry pomegranate)

1 cups strawberry low-fat kefir (in the yogurt section, or use yogurt)

1 cup Blue Goodness (see note)

1 scoop vanilla soy or whey protein powder (optional)

Combine all ingredients in a blender and process for 1 to 2 minutes. Leftovers may be frozen.

To thaw, microwave on high 45-60 seconds and let stand 1 to 2 minutes.

Serves four.

Cook's notes: I freeze bananas in a plastic bag, it makes the smoothie thicker. "Blue Goodness," made by Bolthouse Farms, is a blueberry, blackberry and elderberry juice available at Meijer stores.

For the soy powder, use the scoop in the container, about 2 tablespoons.

@Recipe nutrition:Nutrition values per serving: 310 calories, 1 g fat (0 saturated), 62 g carbohydrates, 5 g fiber, 13 g protein, 5 mg cholesterol, 170 mg sodium.

Oatmeal Dark Chocolate Cookies

1 cup packed brown sugar (or 1 cup Splenda Brown Sugar Blend, see note)

½ cup sugar (or cup Splenda No Calorie Sweetener, granulated)

1 cup unsweetened apple sauce

cup Smart Balance Butter Original (or cup olive oil)

2 eggs

1 teaspoon vanilla

teaspoon baking soda

1 teaspoon cinnamon

1 cup all-purpose flour

3 cups oatmeal

6 ounces dark chocolate chips (half a 12-ounce bag)

cup almonds, chopped

Heat oven to 350 degrees. Combine brown sugar, sugar, apple sauce and butter blend until smooth.

Stir in eggs and vanilla. Add baking soda, cinnamon and flour and mix well. Stir in oatmeal. Fold in dark chocolate and almonds.

Drop by tablespoon onto cookie sheets covered with parchment paper or use a silicone sheet. Bake for 12 to 15 minutes or until golden brown.

Meakes four dozen.

Cook's notes: I usually use the Splenda for either the brown sugar or regular sugar but I do not recommend using Splenda for both.

@Recipe nutrition:Nutrition values per serving: 70 calories, 2.5 g fat (1 g saturated), 12 g carbohydrates, 1 g fiber, 1 g protein, 10 mg cholesterol, 35 mg sodium.