Thank goodness it’s Friday! But this year, May 5 is not just any Friday—it’s Cinco de Mayo! All over the country, you’ll find margarita mix, chips, and premade guacamole front and center in grocery stores. If you, like me, are tempted by these treats, don’t worry—there’s a smart way to work them into your nutrition and training plan that won’t derail you from reaching your goals. [Read more…]
Enjoy the best that spring has to offer and boost your training game with this easy-to-make entrée and dessert, optimized for swift recovery. Packed with antioxidants, phytochemicals, vitamins, minerals, and omega three fatty acids, this pasta dish and seasonal dessert, created by a top chef from the Culinary Institute of America, provides the perfect showcase for two of the season’s tastiest vegetables, arugula and asparagus.
Having a Superbowl party and need some ideas? Try this chicken wings recipe to spice up the evening.
Go Carolina Panthers!!
12 chicken wings, tips discarded and wings split
2 tablespoons canola oil
Freshly ground black pepper
1/3 cup shiro miso (light yellow)
2 teaspoons fresh lime juice
1 teaspoon finely grated fresh ginger
1 teaspoon Asian fish sauce
1 Thai bird chile, minced
3 tablespoons turbinado or light brown sugar
Cilantro leaves and lime wedges, for serving
As a young, active triathlete, it’s important to have a balanced diet with foods that contain a variety of vitamins and minerals. Food is your fuel, and eating before and after physical activity will help you maintain energy, avoid feeling sluggish and prevent GI distress (or an upset stomach).
Here are four fun, healthy pre – and post-workout snacks you can make yourself or with your team.
Thanks to a Race Smart client for sending this recipe my way. It can be used for fuel on the bike, as a snack or with breakfast (coupled with some Greek yogurt for balance).
- 3 cups rolled oats
- 2 tsp. cinnamon
- 1 tsp. baking powder
- 1/2 tsp. sea salt
- 2 very ripe medium sized bananas mashed
- 1/2 cup unsweetened applesauce
- 1/4 cup maple syrup
- 2 eggs
- 1 tsp. vanilla extract
- 1/3 cup chocolate chips or raisins (optional)
- Preheat oven to 350 degrees
- In one bowl, mix dry ingredients
- In another bowl, mix wet ingredients
- Mix both wet and dry ingredients – only until combined
- Fold in chocolate chips or raisins
- Spoon batter into lined or greased muffin pans
- Bake 11-14 minutes
- Let cool completely before storing in airtight container
Makes 12 small muffins
- Serving size – 1 muffin
- Calories 139
- Total Fat 2g
- Total Carb. 24g, Sugar 8 g, Fiber 3g
- Protein 4g
- Sodium 129mg
- Potassium 97mg
*Note: these values are NOT including chocolate chips or raisins
Every Christmas one of my absolute favorite holiday parties is “The Cupcake Girls” (my running group) annual cookie exchange and gift stealing party. We tend to bring our favorites, mine being Oatmeal Scotchies. But, several of my friends like White Chocolate Macadamia Nut cookies – so I try to make those too, but this year I tried something new with a twist – and it was a big hit. The preparation is a two step process but it isn’t difficult – be patient and give it a try. I will say that the rolo centers were as popular as the caramel centers and were softer once cooled. Let me know how you like these!
While in Kona, Hawaii for the Ironman World Championship, one of my favorite treats was the Hawaiian Acai Bowls. There was a shop in my hotel that made the most delicious açaí bowls and the owner was kind enough to share her tips with me. As it turns out, Sambazon Açaí packs are not always sold in the neighborhood grocery stores, so it took me awhile to get my hands on this superfruit. Finally, I went to my tried and true – amazon.com and – the package, still frozen, was delivered at my door within a few days.
First, let me share a little about this potent purple berry. It grows in the Brazilian Amazon Rainforest and is considered the king of the superfruit jungle, providing a big punch of antioxidants (specifically anthocyanins-like those found in red wine) and healthy fats similar to olive oil, plus it has no sugar.
One Açaí Superfruit pack (pure unsweetened)
Total Fat: 5g
Sat fat: 1.5g
Omega 3: 50mg
Omega 6: 625mg
Omega 9: 3060mg
Total CHO: 4g
Dietary Fiber: 3g
How to make this:
Take one pack out of freezer, run under hot water for 5-10 seconds, cut off top to open, break apart and put in blender. Add milk or Greek yogurt (about a half to one cup – depending on desired consistency), a handful of frozen melon, blueberries and 1 banana (not frozen). Blend to a smooth consistency, and pour into a bowl or glass. Top with homemade granola, fresh strawberries, blueberries and drizzle a little honey over the top.
Other variations: add coconut shavings to the mixture and on top.
Enjoy this nutritional powerhouse treat!
What you will need:
1 cup sugar
1/3 cup butter, softened
1 1/2 cup mashed ripe bananas (3 to 4 medium sized)
1/3 cup water
1 2/3 cup all purpose flour (or a flour of your choosing)
1/2 tsp. salt
1/4 tsp. baking powder
1 tsp. baking soda
1/2 cup chopped nuts
Heat oven to 350 degrees. Grease bottom of loaf pan (8.5 x 4.5 x 2.5 or 9 x 5 x 3 inches). Mix sugar and softened butter in a bowl. Stir in eggs until blended. Add bananas and water; beat for 30 seconds. Stir in remaining ingredients until moistened. Stir in nuts. and pour into pan. Bake for 45 – 50 minutes. Allow 5-10 minutes to cool before removing bread from the pan. Cool completely before slicing. Approximately 120 calories/slice.