This week I am working on my running form. I have been having a nagging proximal hamstring injury that hasn’t gotten any better. I figured it had something to do with my running. I just didn’t know what. I don’t have a running coach, so making improvements was impossible without some guidance. I know this because when I got some guidance on my skiing form in my late teens, I vastly improved.

I ran into a couple of YouTube channels that have helped so far. James Dunne, who is a British running coach, has some great tips on how to improve your running form. I realized I was leaning too far forward, causing stress on my hamstring. Then to help heal the injury, I also found the Prehab Guys. These are a group of doctors that focus on physical therapy that you can do at home. Notice that these are not fitness gurus or influencers. People in those groups can have misleading information that may be dangerous. When looking for online help, make sure you seek out actual experts in their respective fields.

This week’s recipe is one I found from Mexican Please for Easy Peruano Bean Soup. I like this recipe because it is relatively simple and is a soup. I am going to want to up the protein in this soup, even though there are plenty of beans. Also, as much as I love bacon, I would rather use some olive oil instead to reduce the saturated fat. I think this will make a great freezer meal.

Here are the original stats:

Here’s what I changed:

• I replaced the bacon with olive oil to reduce the sodium and saturated fat.
• I replaced the stock with a low sodium variety to reduce the sodium.
• I replaced the tomato with pumpkin puree to remove the tomato.
• I added a red bell pepper to increase the vitamins A and C.
• I deleted the added salt to reduce the sodium.

Here are the final stats:

Here is the final recipe:

Easy Peruano Bean Soup

Serves 4

• 1 14 ounce block of extra firm tofu, pressed and cut into 1 inch cubes.
• 2 cups cooked Peruano beans (Canary, Mayocoba)
• 2 cups low sodium stock
• 1 15 ounce can of pumpkin puree
• 1 tablespoon olive oil
• 1/2 onion
• 1 red bell pepper, chopped
• 2 garlic cloves
• 1 chipotle in adobo
• 1/2 teaspoon cumin (optional)
• 1 teaspoon Mexican oregano
• freshly cracked black pepper

1. Preheat the oven to 350F. Line a baking sheet with foil and spray with non-stick spray. Add in the tofu and bake until well browned.
2. While the tofu is baking heat the olive oil in a large saucepan or stock pot over medium heat and cook the roughly chopped 1/2 onion, red bell pepper and 2 whole, peeled garlic cloves. Stir regularly until the onion is starting to brown.
3. Add the aromatics: 1 teaspoon Mexican oregano, 1/2 teaspoon cumin (optional), and freshly cracked black pepper. Stir for a bit so the spices get some direct contact with the heat.
4. Add the remaining ingredients: 2 cups cooked Peruano beans, 2 cups stock, and 1 chipotle in adobo.
5. Bring this mixture up to temp over medium heat, then add it all to a blender and combine well. Be sure to use caution when blending hot liquids, especially when the blender is filled to the brim. Add the soup back to the pot and let it simmer over medium heat as you do some final taste testing. Add in the tofu to the pot and heat through.
6. Once you’re happy with the flavor you can serve it up! Note that you can thicken up the consistency by letting it simmer for a bit, uncovered, or to thin it out simply add a splash of stock.