Blueberry & cream cheese stuffed french toast

 For over 2 weeks, I had most of my meals prepared by Karel's mom.

And we only ate out five times in the 3.5 weeks throughout our time in Austria and Czech.

I can't tell you how many new foods I tried or how many times I yummed.

It's very common that eating outside of your home environment, whether for a work conference, an event, vacation or celebration, can make you feel a lack of control, thus making you think you are doing something wrong.

I also hear individuals talking about how they feel after eating when traveling, using words like gross, fat, heavy, bloated and uncomfortable.

After extended periods of eating outside of the home environment, it's common that individuals will say things like "I need to cleanse" or "I need to get back on track" or "I'm going to be really good for the next 4 weeks" or "I need to diet".

There can be an immediate need to gain control and in the mind, the "best" option is to be extreme and restrictive with eating choices in order to feel better again.

I understand that sometimes we have great eating intentions and try to make good eating decisions in certain situations but hunger, wanting to please others, peer pressure, lack of variety or minimal available food options can lead to eating choices that are not nutritious, performance enhancing or comfortable in the belly.

I think it's normal to very occasionally eat too much or to indulge too much as that is simply being human.
Life will still go on, you'll digest the food and you'll be ok. 

Many times, the vast freedom of not eating on a set schedule and having a too many food options that are not normally in your daily diet can make you feel as if the eating that occurred while on vacation was bad and in order to be good again, drastic measures need to occur.

I can't speak for every situation but I will encourage you to think about your eating choices when you travel.

First off, I don't believe that you should ever eat something that makes you feel physically bad inside.
This extends beyond clinical issues or a food intolerance or allergy.

You do not have to eat something just to please someone else.
You do not have to eat something just because everyone else is eating it.
You do not have to eat something just because you feel you  need to clean your plate.
You do not have to eat something just because you are on vacation or traveling. 

You are allowed to say no to food.

However, sometimes, it is good to say yes.

Broaden your taste buds, try new things, indulge yourself and get inspired by new creations.

Don't eat on a routine, eat only familiar foods, bring all your "good" foods with you in Tupperware containers, eat only the foods that have a specific calorie count or eat alone for fear of eating food prepared by someone else. 

If "healthy" eating takes up way too much space in your life, meaningful life experiences will be missed because of extreme thoughts about food and the body.

As I return home from 3.5 weeks of eating a lot of bread (every day), eating dessert at least once a day, having lunch as my biggest meal every day and trying a lot of new creations, I feel just as healthy now, as when I left for Europe.

As I mentioned, not every traveling experience is the same but I feel that sometimes, we all need these eating experiences to break out of the normal routine and appreciate (or at least try), a new style of eating. 

My biggest take away during my 3.5 weeks in Europe was not thinking about food as being only healthy or performance enhancing. While I feel these are two important reasons as to why we should select the foods that we eat, I also felt a tremendous amount of joy by just eating.....for pleasure and not just for "nutrition". 

Not even 24 hours have passed since I arrived back to Greenville, SC and I have already caught myself wanting to go back to my normal routine - making a smoothie as a meal, eating peanut butter from the jar, preparing a hearty salad for my lunch, etc.


It's so easy to make food/meals quick, easy and tasteless or feel uninspired by food, stuck in a food rut.

While there is nothing wrong with the foods I mentioned, I was so inspired by my trip to Europe that I really want to continue to try new things when it comes to food and eating.

Even though nothing was wrong with my previous eating habits, my eating in Europe was such a pleasurable experience and it reminded me how much I love to yum over food. 

It also showed me that even as a board certified sport dietitian who spends every day helping athletes with body composition goals, health and performance, I spend a lot of time talking about health, nutrition and performance but not nearly enough time encouraging athletes to simply eat for pleasure.

Sadly, in our body obsessed society, I believe that our culture has lost the need to eat for pleasure as it's easy to assume that only those who eat for pleasure will eat "too much" or eat "unhealthy or will not lose weight or will gain too much weight.

Is it not possible to eat for pleasure and still reach and maintain health and performance goals?
I believe it is possible.

Grateful for our amazing neighbor Joey, who took care of our cats, fish and house while we were away, she made sure we had a delicious breakfast for our first meal home, which could be quickly prepared on the morning after returning home from 24-hours of traveling.

Not only was this meal super scrumptious, but it prompted me to write this blog.

You can't ask for a better meal to practice your "eating for pleasure" skills.

I believe this meal is healthy and performance enhancing but I have no doubt that you will yum over every bite, thus feeling great pleasure when eating it.

And no, you do not have to wait for your next long ride or run to "deserve" to eat this meal after your workout is complete.

You are allowed to eat this meal for breakfast, any day of the week.

Enjoy!

Blueberry and Cream Cheese Stuffed French Toast
Ingredients 
(2 servings)

1 egg
1/4 cup 1% milk
1/4 tsp sugar

Butter (about 1 tbsp for skillet)

4 slices bread
Blueberries (handful)
Cream cheese (to your liking)

Maple Syrup (to your liking)

 (I didn't have the ingredient list, only the steps for prep, so I reached out to Joey so that I could share this creation with you)



1. Whisk together eggs, milk and sugar. 

2. Make sandwiches - spread soft cream cheese on both sides of bread, add blueberries and press bread together (seal the sides the best you can).
3. Heat skillet to medium heat and then add butter to coat pan. 

4. Dip sandwich in egg mixture and cook on both sides until golden brown.
5. Top with warm syrup.

YUM!

Feed me...I'm training for an Ironman!!

How much food does it take to fuel two triathletes training for the Ironman World Championship? 

A lot!!

With almost 9 weeks left until Karel and I use our bodies for 140.6 miles on the big island of Kona, the training is getting a lot more specific....and a LOT longer. 

There is a lot to juggle every day with work/business, training and the rest of life and a lot of food must be consumed to keep our bodies healthy and well fueled. 

As for our weekly staples (we make at least two grocery trips per week):
Milk
Eggs
Cheese
Yogurt
Deli meat/meat (for Karel)
Tempeh/tofu
Irish butter
Cottage Cheese
Veggies - all kinds
Mixed greens
Fruit - all kinds
Potatoes
Waffles
Oats
Fresh bread - all kinds

Saltine crackers

Pretzels
Rice cakes

Cereals
Maple Syrup/honey
Peanut butter
Jam
Soup
Rice
Whole Grains
Coffee

I think that's it for the weekly staples and there are always "extras" based on what we make for meals, what we are craving and what is accessible and convenient.
But regardless of how much we train or how busy we are with work, there is always time for home cooking. 

A big time saver for us has been preparing a big batch of food and eating twice (and cooking once). One skillet dishes work great for less clean-up but on the days when we have more time, we plan for leftovers and load-up the stove and oven. 

Here are a few of the many dishes that have helped fuel our extremely active and busy lifestyle over the past week. 

A delicious combination of lentils, basmati rice and a stir fry of red peppers, celery, corn and onions (cooked with olive oil) topped with cheese. 

Store-bought DiGiorno spinach, mushroom and garlic pizza dressed up with extra mushrooms and served with a large salad. 

Maple-syrup drenched french toast made with fresh local bread and free-range eggs.
Served with fresh fruit...and did I mention a lot of syrup? I stocked up when we were in Lake Placid! 

We love summer fruit!! Berry, cherry overload!! 

Keeping it simple with Amy's Organic soup dressed up with frozen veggies. Served warm with a dollop of Greek Yogurt. 

The egg salad requires a little patience to prep but it's always worth it!

3 eggs, 1 egg white 
3 large radishes chopped
1/4 cup onions chopped 
3 stalks celery chopped
4 red sweet peppers
Large spoonful Fage 0%plain Greek yogurt
1 tbsp horseradish mustard
Salt and pepper to taste

An overflowing taco stuffed with lettuce, cheese, Greek yogurt, veggie meat, kamut, edamame, peppers, mushrooms, onions and corn.

And while we emphasize a real food diet throughout the day, it's all about sport nutrition "products" when we train to help meet the metabolic demands of training.  

AND to help keep our body in good health by supplying our bodies with the fluids, carbohydrates/sugars and electrolytes that we need.


I hope you enjoy fueling your body in motion just as much as we do! 

French Toast Pizza and veggie-packed soup

Veggie Packed Soup

(serves 2)

1 can of your favorite soup (or dried soup package)
1 cup noodles or whole grain of your choice
1/2 cup each (canned, rinsed and drained - chickpeas, black beans, white beans)
Chopped cauliflower
Sliced leeks
Water
Parlsey
Cracked pepper

1. In large pot, combine 1 can soup + 1 can water.
2. Turn to medium heat and add noodles, beans, cauliflower and leeks. 

3. Cook for 15-20 minutes or until all ingredients are soft and evenly cooked. 

4. Stir in parsley and pepper to your taste.
Enjoy!

French Toast Pizza
Serves 1
(two of my favorites combined into one!)

2 slices favorite bread (we love rye and sourdough)
2 eggs (1 whole and 1 egg white)
Marinara or tomato sauce
Shredded cheese
Fresh basil

Olive oil

1. Scramble eggs together in shallow bowl.
2. In a large skillet, drizzle a little olive oil (about 1/2 - 1 tbsp) and turn to medium heat. 

3. Soak bread on both sides in egg mixture. 

4. Cook each slice of bread in skillet for around 2-3 minute or until firm and the flip to cook the other side for 1-2 minutes. 

5. Remove bread from pan (you can then scramble any extra eggs) and place on your plate.  

6. Spread a spoonful or two of sauce on your french toast and add a little cheese and top with fresh basil.
7. Cook in microwave for 20-30 seconds to melt the cheese.
Yum!

According to a recent study, researchers at Cornell University found that when people perceive exercise as fun, they are more likely to choose a healthy snack over a more indulging snack and end up eating less calories post workout. The study demonstrates that when people think of a workout as an obligation, a reward is desired afterward.

Do you find yourself working out to eat more than you eat to workout? Do you find that you want a reward (or something sweet) after a workout because you deserve it? 

Although athletes must make sure to fuel the body properly before, during and after workouts and there is certainly nothing wrong with indulging every now and then (athlete or not), be sure you are eating and training (working out) with good, healthy intentions. 

Is your exercise routine and food choices making you feel good about your body or moving your body into a positive, healthy place?

You know that saying "you get out, what you put in."

Well, consider the energy you can (and should) spend on prioritizing and enjoying a real food diet in order to fuel your active lifestyle. This dies also keeps you well so that when you do work out, you can not only enjoy the performance benefits of consistent, quality training but you can also enjoy the gift of good health. 

Happy Training! Don't forget to thank your body!

Fruit-stuffed french toast with hazelnut spread

Karel and I were set-up by mutual friends on a group bike ride in May 2006. I stood Karel up for a few weeks because I was really nervous to do the group ride so I kept making excuses as to why I couldn't meet him.

But on my 24th birthday (5/31), I decided it was time....not only would I meet Karel for the first time but I would face my fears and do the group ride.

After I said hello to Karel at the beginning of the ride, I felt a little less nervous but that good feeling didn't last long. I got dropped on the warm-up of the 3-mile loop course and I was so frustrated with my poor bike skills and a fitness level that wouldn't let me ride "fast" with everyone else. I had tears in my eyes as I was riding by myself on the other side of the road (in the opposite direction of the group) watching them go by and seeing Karel have so much fun attacking the group and pulling everyone along. I wanted so badly to be able to enjoy the ride with everyone else and I also thought Karel wouldn't like me because I wasn't a fast cyclist.

After the ride, a few of the riders always had food and beer at the Varsity Club restaurant across the stress from the bike course so I joined the group and had a chance to get to know Karel a bit more.

My friends were right...not only did he have a cute European accent but he was also fast, intelligent and super nice. What I noticed the most as we were dating was the Karel supported me as I was training for my first Ironman and he believed in me at times when I didn't believe in myself.

A ride with Karel in June 2013 that I will never forget. 

And wouldn't you know, I can now ride with Karel. Not only ride behind his wheel but I can now trade pulls with Karel without slowing him down. He is always challenging me to take my fitness and skills to a new level as an athlete and I am so happy we can make so many great memories together on our bikes. 

Thank you Karel for not letting me give up! You saw something in me that I never thought was possible. 

Every year since we met, I have always cooked breakfast for dinner on Valentine's Day. Or as you may like to call it, "brinner."

Fruit-stuffed french toast with hazelnut spread

This year I came up with the most delicious creation with the following ingredients. 

French bread baguette

Eggs
Bananas

Strawberries
Pineapple
Brie Cheese
Olive oil
Chocolate Hazelnut Butter (Justine's brand)

I know how much Karel loves hazelnut spreads (in Europe, peanut butter is not very popular) whereas I love peanut butter (Karel eats PB too - I introduced it to him when we were dating) so I choose a hazelnut spread because I knew it would make Karel super happy. I choose Justine's brand compared to Nutella because of the ingredients. 

This meal was for both me and Karel so I enjoy the same brinner, just in a slightly smaller portion to fit my needs (you can see the sizes of bread in the bellow pic - two slices for Karel, two slices for me. Similar foods just different portions for two different bodies.)

Justine's brand:
Dry Roasted Hazelnuts, Dry Roasted Almonds, Organic Cane Sugar, Organic Cocoa, Organic Cocoa Butter, Palm Fruit Oil*, Natural Vanilla, Sea Salt.

Nutella:
SUGAR, PALM OIL, HAZELNUTS, COCOA, SKIM MILK, REDUCED MINERALS WHEY (MILK), LECITHIN AS EMULSIFIER (SOY), VANILLIN: AN ARTIFICIAL FLAVOR.

1. Heat large skillet to low-medium heat. 

2. Slice baguette into sections (about 4-6 inches per person) and then slice in half. 

(you can use any bread that you'd like) or replace bread with a crepe or pita)

3. Drizzle a little olive oil to cover bottom of the pan. A few tsp should be enough.

4. In shallow bowl, scrambled eggs. 

5. Place the flat side (inside) of the baguette in the egg mixture and then immediately place on to the skillet (only dip one side, the inside). Repeat for all of your sections. 

While the bread is cooking, slice fruit. 

6. After letting the bread cook for a few minutes until golden brown, remove bread from skillet. 

(you can also make this sandwich without the egg and serve as a hazelnut and fruit sandwich)

7. Add eggs to skillet (may need a little more olive oil to prevent sticking) and scramble. Turn off heat when eggs are finished cooking to your liking. 

8. Add a light layer of hazelnut spread to the bread. 

9. Add a layer of strawberries, pineapple and bananas to one side of the bread and then top with the other section. You may also do open face sandwiches. 

Secure with a toothpick. 

10. Top the bread with a light layer of brie cheese and serve with a side of fresh fruit (if you have extra) and scramble eggs. 

Enjoy!