Photography Credit: Suzanne Clements
One of my all time favorite, healthy salads hails from Hawaii, the Ahi Poke. It boasts a rich mix of vitamins, protein, essential fatty acids and well… tastes amazing. The tuna alone packs an average of 20 grams of protein per serving along with a good dose of B-12, vitamin C and D as well as iron, zinc, folate, magnesium to mention just a few. Our avocado adds nearly 20 vitamins, minerals and phytonutrients as well as vitamin E. Then, top it all off with a dollop of and caviar and you’ve got a healthy, delicious Continue reading
Smoothies and Protein Shakes can be a great post-workout or mid-day snack, or even a meal replacement. If you buy them pre-made at the store, or at a restaurant, you will want to check the nutrition information, as many are high in sugar. There are so many recipes that you can make quick at home that are delicious. If you don’t want to use a blender, sometimes you can get away with simply using a shaker bottle, depending on what you put into it.
You can add fruits and vegetables, good fats, protein, supplements, and many other options. Not only can we get in more fruits and vegtables, we can also add good fats, protein and fiber, which will help our digestive system as well as keep us full longer.
Over the years, making homemade energy bars has always interested me. Reading the labels on commercially produced energy bars has been a major motivator. What is soy protein isolate? Or mixed tocopherols? Or palm kernel solids? Generally, if I can’t purchase something at the grocery store I don’t want to want to eat it. Thus, the search was on for a homemade energy bar recipe.
My first attempt, a couple years ago, was a black bean based energy bar. They were tasty (and won second place at the Iowa State Fair), but the texture was all wrong. Fifteen miles in a jersey pocket and they were a gooey mess.
I did a whole lot of internet searching, trying to find recipes good enough to make and share. The recipes had to sound good (usually, that meant including chocolate), be made with ingredients easily available at Fareway and HyVee (my local grocery stores)and not have any prohibitively expensive ingredients. Also, they had to stand up to being carried in a jersey pocket during the Bike Iowa Renegade Gents Race 6.0 – a ~61 mile gravel race around Central Iowa.
Five recipes were tried, a few lessons were learned, and three recipes were deemed worth sharing.
Apricot & Cashew Energy Bars Continue reading
What should I eat? A lot of that depends on the person. My husband and I both started by having our (RMA) Resting Metabolic Assessment done. It showed us how many calories we burn at rest, as well as the % of carbs and fat that we burn at rest. We both found out that we needed to eat more calories and more fat. We did ours at Lab Corp through Life Time Fitness. If you don’t have a Life Time Fitness near you, it might also be possible to do one at a local university.
My husband and I are also mostly gluten-free. We both did the Food Sensitivity Testing to find out what we were sensitive to. After years have having major issues with Continue reading
Learn how to make this and 6 other delicious soups!
One of the hardest parts of being a multi-sport athlete is the combination of ALWAYS being hungry and NEVER having time! While meal prepping, slow cookers, and planning have grown in popularity in recent years, there seems to never be a perfect way for athletes to balance their needs for nutritious, hearty meals with the fact that they work full time and work out one — many times twice — a day.
While I admittedly still don’t have a perfect solution (sorry, beloved fiance of mine, for the multitude of chicken fajita salads – I hate grocery shopping!) I have found that cooking big batches of yummy soups and stews helps me have something on hand for nights where I can’t think of good dinners or, more realistically, nights where I just don’t have the energy to spend a zillion dollars at the store!
Soups and stews are a great solution for many reasons: they’re easy to cook in big batches, they’re freeze-able, they’re Continue reading
Everyone knows the first hint that things are about to go downhill. Maybe it’s a little tickle, or dryness in your throat, a headache or general feeling of being run down and not up for activity. Rather than let things go too far, start early and give your body the fuel it needs to help boost your immune system. A good variety of lean meats, colorful vegetables and a smattering of antioxidant-rich fruits can help you stave off that bug going around the office this winter.
It’s true that you can take vitamins, but what numerous studies have pointed out is it’s always better to get your nutrients naturally through a healthy diet. With that in mind, here are some of my favorite immune boosting meals, snacks and cheats.
To Help Boost your Immune System & Fight off Infection
Immune Boosting Elderberry Drops:
First, my favorite cheat is to keep a vial of elderberry drops on hand at all times. You can make your own drops from dried berries, or purchase a vial from your local health food store (way easier). I’m not usually one to embrace this type of “home remedy”, but just before leaving for a mountain biking trip to Arizona a couple of years ago I felt that familiar dry scratchy throat and run-down feeling coming on. A good friend recommended I get started on these drops right away, saying even if they didn’t help prevent the cold, it would be a lot more manageable. It worked! And since then I’ve kept a vial in my pantry on the ready and I haven’t suffered from a real cold in 2 years. YAY! One note: check with your physician, before adding any new supplements to your diet, those going through chemo treatment should note that elderberries are NOT recommended.
Take 21 drops 3 times a day while actively fighting off infection. You can take 21 drops twice a day to help maintain as desired. I personally only pull these out when I need them.
Paleo? Vegan? Don’t Care? No matter what your dietary preferences, finding what types of sports nutrition is not only satisfying for your taste buds but also fuels your muscles is important. We’ve found that making homemade energy bars/balls is a fun way to customize the fuel to be exactly what you’re in the mood for. If you type in a simple strain of keywords on Google or Pinterest (our fav source for recipes), you’ll find hundreds of recipes to suit your needs.
Below you’ll find a few of our favorite recipes for homemade energy bars that accommodate alternative dietary lifestyles like vegetarian, gluten-free, and even paleo! FYI – these are great recipes even if you don’t follow an alternative diet. If you’ve got a recipe you love and want us to check out, comment below! Continue reading
by Helen Easterly representing Moxie Cycling in Georgia, USA
We’re in the middle of summer here in Georgia and, like most places that means it’s hot. It also means that I find myself sweating more and needing more than just water in my bottles when I’m riding. A sweaty Helen means more electrolytes lost and it’s important that I replace them. Sports drinks are a must have this time of year! Continue reading
by Susan Lacke from Fit Bottomed Girls
Everyone loves a post-ride meal – it’s a time to indulge in your cravings, whether it’s a giant plate of pancakes or a platter of enchiladas from the Mexican joint down the street. When that meal is followed by a nap, it’s even better!
But could this recovery routine today be hurting your training next week? It’s possible. Though a post-workout routine can (and should!) be a celebration of what you’ve completed, it also sets the tone for what’s ahead. Recover like a champ with these tips:
by Caitlin Boyle from Healthy Tipping Point
Marni Sumbai is a five-time Ironman triathlete, a vegetarian and a registered dietitian with a Master of Science in exercise physiology. Needless to say, she knows a thing or two about fueling endurance workouts.
Many athletes focus on the physical aspect of their workout, but Marni believes that the eating part is just as important. While it’s hard to make blanket statements about what everyone should eat after a hard ride, there are some basic concepts that apply to all athletes. Continue reading