Chia Baked Oatmeal (and energy balls)

If you are looking for two easy recipes to please the tummies of your friends, family or guests this holiday season, check out these two delicious options from Joey - featured in our last two newsletters. Not only are these recipes easy to make but there's a good chance that you have almost all of the ingredients at home right now.

For more tips, education, recipes and motivation on all things health, wellness, nutrition and fitness, be sure to subscribe to our free weekly newsletter here. 

Chai Baked Oatmeal
By Joey Mock, RD, LD, CLT

This baked oatmeal recipe uses the same chai spice blend as the energy balls (featured below). This recipe is easy to prepare and tasty and the leftovers are a quick and satisfying breakfast option. This recipe is not meant to make the entire pan in advance and refrigerate overnight because the oats will absorb too much liquid and result in an over-dry recipe that doesn’t turn out. You can mix up the wet ingredients and dry ingredients separately, refrigerate the wet ingredients, and then mix them together in the morning and bake. For an even faster breakfast, bake the oatmeal ahead of time; cool and refrigerate; and reheat the leftovers in the microwave or 300 degree oven until warmed through.

Ingredients

• 2 cups rolled oats
• ½ cup walnut pieces (optional)
• 1 teaspoon baking powder
• 2 teaspoons chai spice blend*
• ¼ teaspoon kosher salt
• 1 cup fresh blueberries (or fresh raspberries, raisins, or dried cranberries or 1 apple, cut into small cubes)
• 1 large egg
• 2 cups low fat milk (or non-dairy milk)
• ⅓ cup pure maple syrup, plus ~1 tablespoon for drizzling
• 2 teaspoons pure vanilla extract
• 1 tablespoon butter (optional)

*Chai Spice Blend
1 ½ tablespoons ground cinnamon
1 tablespoon ground ginger
1 ½ teaspoons ground cardamom
¼ teaspoon ground black pepper
¼ teaspoon ground nutmeg
¼ teaspoon ground cloves

Preparation

1. Preheat the oven to 375 degrees Fahrenheit.
2. Butter an 8 x 8″ or 9 x 9″ pan. In a medium bowl, mix together the rolled oats, walnut pieces, baking powder, chai spice blend, and kosher salt.
3. Spread the dry ingredients into the prepared pan. Add the blueberries (or other fruit) in a layer on top.
4. In the same medium bowl, whisk the egg. Add the milk, maple syrup, and vanilla and whisk until combined.
5. Drizzle the milk mixture over the oats in the prepared pan. Use a fork to lightly stir so it gets evenly incorporated.
6. Bake about 40 minutes until the oat mixture has set and the top is golden brown. Remove from the oven and allow to cool for about 10 minutes (or until it is fully set).
7. Before serving, melt the butter with the remaining 1 tablespoon maple syrup (in the microwave or on the stove). Drizzle the butter over the top and serve.
8. Enjoy!
   
   Adapted from: A Couple Cooks recipe.
   
   
   

Chai Energy Balls
By Joey Mock, RD, LD, CLT

It’s the time of year again where there seems to be a sea of rich, holiday baked items everywhere! Try these no-bake Chai Energy Balls as an alternative with nutritional value for a tasty, quick, and convenient snack. Sprinkle a little powdered sugar on top for a festive touch. This recipe makes about 16 balls.

Ingredients

• ½ cup natural creamy almond butter
• ¼ cup pure maple syrup
• ½ teaspoon pure vanilla extract
• 2 ¼ teaspoons chai spice blend (store-bought or make your own)*
• Pinch of Himalayan Pink Salt
• 1 cup quick cooking oats
• 3 tablespoons oat flour
• Powdered sugar for sprinkling if desired

*Chai Spice Blend
1 ½ tablespoons ground cinnamon
1 tablespoon ground ginger
1 ½ teaspoons ground cardamom
¼ teaspoon ground black pepper
¼ teaspoon ground nutmeg
¼ teaspoon ground cloves

Preparation

1. Place the almond butter, maple syrup, and vanilla in a large bowl and stir until smooth. Stir in chai spice blend and salt.
2. Stir in oats and oat flour.
3. Place the bowl in the refrigerator for about 15 minutes to set (this will make the balls easier to roll).
4. Remove the bowl from the refrigerator. Use a tablespoon to scoop mixture** and roll into balls.
5. Place on wax paper. Sprinkle with powdered sugar if desired.
6. Store balls in an airtight container or Ziploc bag in the refrigerator or freeze for longer storage.
7. Enjoy.

**Time saving tip: One of my favorite kitchen tools, an OXO 1 ½ Tablespoon cookie scoop, works great to quickly scoop the mixture into evenly sized balls. This tool would also make a great holiday gift for anyone who regularly makes energy balls (and/or cookies😁)

Did you hear? Oatmeal is unhealthy!

When an athlete consults with me on daily/sport nutrition, it's becoming more of a regular occurrence to receive a "thank you" (along with a huge sigh of relief) when I tell an athlete that they are allowed to eat carbohydrates. Recently, I had an athlete tell me how happy she was that I told her that she could eat oatmeal for breakfast. She told me that she really missed having a warm bowl of oatmeal in the morning before work (and after a workout) because she recently cut it out of her diet because she heard that oatmeal was unhealthy.

Can you believe that......oatmeal is now considered unhealthy? Another case of nutrition quakery!

Oats - from steel-cut to quick and rolled - are a form of complex carbohydrates. Which means they are far superior to their store-shelf counterparts...lucky charms and cinnamon toast crunch. 

Oats are rich in B-vitamins, magnesium, zinc, phosphorus, selenium, iron, calcium and protein. Oats are low in salt, sugar and fat. Rich in both soluble and insolube fiber, oats are a powerfully nutritious food!

The beautiful thing about oats (specifically when cooked) is that they make a wonderful blank canvas when it comes to ingredient dress-up. From fruits and veggies (yes veggies - like shredded carrots) to colorful fruits, nuts and seeds, oatmeal is an extremely satiating and delicious food that packs a lot of yum per bite. Oats also pair well with protein - like eggs or yogurt.

Although the United States is renowned for giving engineered cereals their own aisle in the grocery store and targeting these cereals "breakfast" foods, countries like Iceland, Switzerland, Scotland, Sweden and Russia (to name a few) often start their day with a bowl of oats/muesli/porridge - and have a much smaller selection of processed cereals.

I'm not dismissing processed food as you deserve to indulge in your favorite childhood cereal every now and then.......oh so many memories of me devoring a full box of Cinnamon Toast Crunch while watching Saved By The Bell after an exhausting 5am morning swim practice before high school.

But, if you've recently sworn off this comfort food because you were told it was unhealthy, I give you permission to add oats back into your diet.

You are welcome. 

Now that you are "allowed" to eat carbs again, here are a few recipes/tips to enjoy:

• Blueberry Baked Oatmeal
  
• Apple Cinnamon Oatmeal
  
• Pumpkin Pecan Maple Oatmeal 
  
• The Scoop on Oatmeal (an article I wrote for USA Triathlon in 2011)
  
• The Best pre-run foods (an article I contributed to in Outside Magazine in 2016)
  
• The best breakfast foods for runners (an article I contribute to in Runner's World in 2017)
  
• What should my nutrition plan be for a sprint triathlon? (an article I wrote for Triathlete magazine in 2018)

Pumpkin Pecan Maple Oatmeal

Deep into winter, it's time to spice-up your plain bowl of oatmeal with this delicious recipe filled with pumpkin, pecans and maple syrup. 

 Pumpkin Pecan Maple Oatmeal

By Joey Mock, RD, LD, CLT

Ingredients

• 1 cup old-fashioned rolled oats
• 1 ¾ cups soy, almond, or low fat cow's milk
• ¼ cup canned pure pumpkin
• ½ teaspoon vanilla extract
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• 2 Tablespoons chopped pecans
• Pure maple syrup, to taste

Preparation

1. Combine oats and milk in a small saucepan over medium heat.
2. Bring to a boil stirring occasionally. Reduce heat and simmer, continuing to stir, about 4 minutes.
3. Stir in pumpkin, vanilla, cinnamon and nutmeg. Continue to simmer about 1 minute until heated through.
4. Top with pecans and a drizzle of maple syrup and serve immediately.
5. Enjoy!

Adapted from: Damn Delicious Pumpkin Pie Oatmeal recipe

Homemade apple cinnamon oatmeal

What's not to love about apple cinnamon oatmeal? The smell alone can make your tummy smile.

Resorting to a package of apple cinnamon oatmeal may be more nutritious choice than an apple danish, but your best choice is making your own batch of apple cinnamon oatmeal from scratch (it's a lot easier than you think).

Let's look inside the ingredient list of a store-bought package of apple cinnamon oatmeal:

WHOLE GRAIN ROLLED OATS, SUGAR, DEHYDRATED APPLES (TREATED WITH SODIUM SULFITE TO PROMOTE COLOR RETENTION), NATURAL AND ARTIFICIAL FLAVOR, SALT, CINNAMON, CALCIUM CARBONATE, CITRIC ACID, GUAR GUM, MALIC ACID, NIACINAMIDE*, REDUCED IRON, VITAMIN A PALMITATE, PYRIDOXINE HYDROCHLORIDE*, RIBOFLAVIN*, THIAMIN MONONITRATE*, FOLIC ACID*, CARAMEL COLOR. 

One nutritional downfall with flavored instant oatmeal is the added sugar. But you'll also find added preservatives, coloring, artificial flavors and stabilizers - all of which shouldn't be in oatmeal. Although quick/instant oats are more processed than rolled oats, nutritionally they are similar. Instant oats are pre-cooked, dried and then rolled and pressed. Because they are thinner than rolled or steel-cut oats, they cook more quickly - which can be great for the time-starved athlete.

In our recent Trimarni newsletter, Joey dished up a delicious apple cinnamon oatmeal recipe, rich in flavor and nutritional value. A perfect comfort meal on a cold day. If you are not a subscriber to our newsletter and would like to receive a weekly recipe and healthy living article, you can subscribe HERE. 

This recipe makes 2 servings. Leftovers reheat decently (with the addition of a little extra water or milk if it gets too thick when refrigerated).

Apple Cinnamon Oatmeal

By Joey Mock, RD, LD, CLT

Ingredients

1 cup old-fashioned rolled oats (such as Quaker Oats Old-Fashioned Rolled Oats)
1 cup cow or soy milk
1 cup water
1/8 teaspoon Himalayan Pink salt
1/2 teaspoon ground cinnamon
1 medium sized apple, diced (about 1 cup diced)
1-2 teaspoons honey or maple syrup (or a little of both to desired sweetness)
2 Tablespoons chopped pecans

Preparation

1. Combine oats, milk, water, salt, and cinnamon in a medium saucepan. Bring to a boil. 
2. Stir in diced apples and reduce heat to low.
3. Simmer uncovered for about 3 to 5 minutes, stirring occasionally, until thickened and apples are tender.
4. Remove from the heat. Divide equally between two bowls. Drizzle each serving with honey and/or maple syrup. Top with pecans and serve.
5. Enjoy!

Perfecting your morning eats around early AM workouts

We all know that breakfast is the most important meal of the day and can set you up for a successful (and controllable) day of eating with great mental focus, alertness and energy. 

One of the common struggles I come across with athletes/fitness enthusiasts is how to fuel in the morning with early morning workouts. 

Common concerns:

-Will I gain weight if I eat before my workout?
-I feel like I'm always snacking in the morning and never feel full?
-I have GI upset if I eat before my workout.
-I can't seem to recover from my workout.
-I do well until mid afternoon and then I can't stop eating!
-I'm always rushing to get my workout in in the morning and then get to work (take care of family).

Here are a few of my recommendations for timing your nutrition with your workouts for the early morning workouts (remember - tweak for your own individual needs and goals - log your lifestyle to reflect on what's working/not working):

-I recommend to have a breakfast meal after your workout if you are working out within 90 min of waking.

-I recommend a small snack (if tolerated) before your workout, around 20-60 min before. Water is recommended to help with digestion (8-12 ounces) and coffee/tea is fine as well.

-During your workout, if around 60-90 minutes, water should meet your fluid needs, electrolytes may be needed if you are working out vigorously. There's nothing wrong with 20-25g of carbohydrates if you feel it will help your workout.

-I recommend a small snack post workout, primarily protein (ex. milk, yogurt, egg, protein powder) of around 10-15g before your "real meal".

By prioritizing your nutrition around your workout in the morning you may find that you are more satisfied throughout the morning until your lunch. I recommend to plan a mid afternoon snack. Typically, most people go more than 5 hours between lunch and dinner meals and thus, will benefit from a planned "mini meal" snack mid afternoon to help with overeating at dinner or late-night snacking/cravings. 

Here's a sample of my morning eats on Wednesday morning: 

-5:30am - Wake-up, walk Campy, drink Coffee and glass of water.

-5:50am - 4 ounce organic skim milk w/ 1/2 cup cheerios and 1 spoonful chia seeds (or my other staple pre workout snack is 1-2 WASA cracker w/ 2 tsp natural PB w/ 4 ounce milk for shorter workouts)

6:45am - 3000 yard swim (1000 warm-up. MS: 6 x 300's. Odd swim Desc. Even paddles/buoy recovery. Rest 45 sec in between. 200 cool down). Water during workout.

7:45-8:15am - strength training. Water during workout.

8:15am - 8:45am - get ready for work. 

8:45am - Driving to hospital - 4 ounce skim milk + 8 ounce water + 10g whey protein powder + 1 WASA cracker + smear of nut butter (prepared in morning)

9:30am - At hospital, working. Oatmeal creation which satisfied me until 12:45pm (lunch). I am not one to watch the clock so when I feel like my body is biologically hungry (whether 11:30am or 1pm) I eat. 

This may look like a lot of eating (not complaining :) but Karel and I both make fueling around our workouts (and during) a priority and then once that's checked off, it's time to focus on nourishing our body for immune system protection. We really emphasize making balanced meals and enjoying those meals.

Some of the other benefits of nutrient timing (that we experience and are common for the athletes I work with)
- We are not late night snackers
-We don't experience any type of uncontrollable cravings later in the day or in the evening
-We recover well post workouts
-We don't struggle with energy during workouts (or rapid fatigue)
-We don't experience GI upset during training/racing because of teaching the gut how to tolerate nutrition before/during workouts

FYI: This routine was not developed overnight. It took a lot of tweaking, reflecting, research and trial and error to find what works for me, my goals and my lifestyle. As an athlete and health conscious individual, my goal is to adapt to training and keep my immune system healthy as I live a busy life helping others. When I work with other athletes/fitness enthusiasts, I always focus on the "lifestyle" first and the individual goals. Also, I'm a real food enthusiast as you know but "sport nutrition" has its place. My body recovers best with whey protein and as a high biological protein, it offers more to my body and health than just 'recovery'. Also, for workouts over 90 minutes, I always have a sport drink with me providing at least 25g of carbs and during my IM prep I train with around 250-300 calories per hour during cycling and always run with some type of liquid fuel off the bike (as you may know, I only use fluids/gels with my IM training and racing - no solids). 

To reap the benefits of training and to keep myself healthy, I really enjoy seeing food for fuel and for health.

1/2 cup dy oats

Handful chopped strawberries and blackberries (local)

1 tbsp unsweet coconut shredded

1 tbsp ground flax

1 spoonful chopped almonds

1 tbsp raisins

Cinnamon

10g protein powder (the other half of the scoop of protein from the morning recovery)

Water 

(I typically measure my pre-training snacks to perfect it for race day as to what works/doesn't work but the rest of my meals I just eye ball portions. I provided measurements for you to help you create a good fueling template and then tweak with your individual needs)

This wasn't my lunch today but a delicious creation I made the other night and I thought you'd enjoy it.

1 can tomato basil soup

Additions: A few handfuls kale, 1/2 container firm tofu (cubed) and 1 small package mushrooms. Add 1 can water and your choice of starch or grain (I used basmati rice 1 cup cooked) and cook on low heat for 20 minutes in large pot, covered. 

Top with cheddar cheese and yum....

Lately in the off-season - workouts and creations

After a 3-week break from structure and giving my body the rest it needed from triathlon specific training, I am enjoying the transition to structured training. However, there will be no run-blocks in my training, no running races to train for and no extreme changes from "normal" tri training.

I am a triathlete and swim-bike-run is my lifestyle. There's a lot of work to be done this off-season and base period in order to ensure that my body is strong enough to withstand the training and racing load that I choose to put on myself in 2014. This is the time to work on imbalances and weaknesses with the body and to also maintain balance so that I do not peak too early and so I reduce risk for injury and burnout.

In the next week and a half, we will be launching our newest service which is a 5-week Transition Phase triathlon training plan. There will be more on this soon but Karel and I and our athletes will be following a very similar plan to address areas that can make for successful training performances and race day experiences.

The training plan is specific to lung capacity in the pool (and efficiency), power on the bike, form on the run and a heavy emphasis on core/hip/glute work (and plyometrics/cicuit training) as well as flexibility.

Here's a little peak at what my last week consisted of (not including Campy walks) with a few key workouts and yummy creations:

Mon: 6:30-7:45am: 2000 yard swim + 30 min hip/glute/core work
6:30-7:30pm: Yoga at the YMCA with Karel

Tues: 7:15am: 6 mile run (steady with short walking to reduce residual fatigue - first official run since Kona, aside from our run to and from swim start at IMFL. I didn't need to walk but choose to walk). 7:45 min/mile average pace

Wed: 6:30am - 8am - 2500 yard swim + 45 min hip/glute/core and circuit leg/upper body strength
Stretching throughout the day

Thurs: 7:00-8:30am: 1:30 bike (road bike)
Stretching throughout the day

Fri: 6am - 8am - 3000 yard swim + 40 min strength and hip/core work

Sat: 2 hour group ride (on my new Speed Concept)

Sun: 9.2 mile run. 1:11 (8 miles solo, walked every 2 miles to shake out the legs to reduce residual fatigue. The walking wasn't needed but choose to walk. 7:45 min/mile pace. 1 mile with Campy).
Stretching, foam roller, trigger point

Swim main set 2x's:
8 x 50's (25 as few breaths possible, open turn, 25 fast breath as much as you'd like) w/ 30 sec rest
300 steady swim
100 swim w/ pull buoy between ankles to work on core and upper body strength
(1600 main set, warm-up and cool down as needed)

Toasted quinoa and kamut, leftover baked eggplant, zucchini, onion and mushroom, fresh ginger, one scrambled egg, tempeh, spinach, asiago cheese, red pepper flakes and marinara sauce.
-For toasting cooked whole grains, heat skillet to medium heat and drizzle 1-2 tsp olive oil and toast grains until crunchy and golden. It gives them great flavor.
Veggies cooked in oven - 425 degrees for up to 35-45 minutes.
Tempeh - can be cooked in oven or skillet until golden brown

2 hour group ride - have fun and don't worry about numbers

For my 1:30 road bike workout on Thurs:
Main set 2x's:
5 x 1 min FAST cadence w/ 1 min EZ spin
Followed by 5 min steady effort

Recover 5 minutes then repeat
(40 min main set)

Oatmeal creation: raspberries, Bosc pears, chia seeds, raisins, almonds and oats.
-I recommend up to 1/2 cup oats (dry) and if you find that oatmeal does not leave you satisfied after 2-3 hours, add a bit more protein such as protein powder, milk or a side of yogurt.
-I recommend add at least 2-3 fruits to your oatmeal for more vitamins and minerals.
-I always add some kind of fat to my oatmeal to slow down digest. Enjoy any nuts or seeds for a little crunch too. 

Key hip/glute/core exercises:
Hip hikes
Clams
Bridge (w/ marching)
Planks
Planks on side w/ leg lift
Planks on side w/ hip thrust
V-ups or captain chair
Side crunches standing w/ weight
Bench step-ups

 Chocolate cherry sourdough bread (a gift from one of my nutrition athletes from NC) to compliment my plant strong meal of mixed greens, chives, tomatoes, grapes, avocado, sunflower seeds, raisins and cottage cheese (2% Daisy Brand) sprinkled with Parmesan.

As you probably know, I have a new bike in my life....

And I'm really happy about it!

Later next week I will be talking about the specifics of my new bike as well as an overlooked part of getting a new bike....getting a proper fit by an experienced bike fitter/mechanic.
Karel is the owner of the RETUL system and has over 20 years experience with bikes and in the bike industry. I like to call him the Bike Doctor. He knows his stuff and he has been really busy helping athletes around our area with their bikes so I will be talking about the RETUL technology soon which I highly recommend for any triathlete who is looking to reduce risk for injury, gain more power w/ a more comfortable ride and to help run more efficient off the bike. 

Oh, almost forgot.
My weeks are always filled with Campy love. 

Kona IM training update + yummy creations

Wow - 45 days until the big day!! I'm so excited for my 3rd opportunity to race in the Ironman World Championship and I am incredibly grateful to my body for allowing me to have some awesome workouts so quickly after recovering from Ironman Lake Placid (IM #6). 

Last week was very challenging but I allowed myself plenty of rest so that the weekly volume wasn't so high that my immune system, motivation and body would suffer. 

Sunday was a mentally and physically tough workout thanks to Coach Karel for reminding me that you don't get very far without hard work....and you have to get faster before you go longer. 

Saturday: AM 4 hour bike + 45 min run (average pace ~8:15-8:20 min/mile) (brick)

Bike Main set: 

4 x 30 min @ 10-15 watts higher than IM pace w/ 4 min EZ in between

Nothing like a 2 hour and 16 minute main set to keep my mind focused. 

Monday was a day off (+ hip/core work and stretching). 

Tuesday: AM 1:45 bike (trainer) + 6 mile run (+ 1/2 mile campy run) (brick)
Bike:
Main set 3x's:

5 min @ Z4 watts, 10 min Z3, 5 min Z4

5 min EZ spinning

(another mentally and physically tough workout!)

6 mile run off the bike:
First mile steady, perceived effort 7 out of 10. walk 1 minute.

Main set: 4 x 1 miles at sub 7:30 min/mile pace (Half IM pace) w/ good form w/ 1 min walk in between

(7:22, 7:21, 7:12, 7:18 min/mile)

Cool down + Campy run

Wednesday: AM 1 hour swim + 1 hour run (brick)

Swim: 3100 yards
Main set: (with 1 minute rest in between each set)
4 x 200's w/ 20 sec rest (IM effort)
4 x 100's w/ 10 sec rest (olympic distance effort)
4 x 50s w/ 5 sec rest (fast)
4  25's w/ 5 sec rest (fast)

Run:

20 min warm-up (walk as needed to keep good form, slow pace)
Main set (20-60 minutes):
3 min @ marathon goal pace, 2 min @ half marathon goal pace. Straddle treadmill 30 sec, keep repeating until 1 hour.

Total 7 miles with warm-up//cool down 

Stretching + light hip/core work

Body and mind feel healthy and happy. No signs of being run-down, overtrained or injured and I love the balance of training with life. Just enough training stress for my body to adapt but not too much that my life would feel overwhelming with the upcoming IM. I'm looking forward to a bike-only workout tomorrow, long swim on Friday and a solid 3-day weekend of training with focus on intensity and moderate volume (and day off Tues). My first "long" ride after Placid will not occur until Sept 7th and that will be 5 hours. 

I love to keep my body and brain fueled on a daily basis, in addition to fueling before, during and after EVERY workout that I do. No ifs, ands or butts about it...I love to fuel my body when it is under the most physiological stress as my body doesn't need  "extra" fuel when I am sitting around in the evening after dinner from 7-bed (~9;30/10pm) and it rarely asks for it because it received adequate fuel when I want it to adapt to get stronger, faster and healthier. There is no time during my day that I restrict myself from food so I am consciously aware of when my body needs it the most.

Nutty Fruity Oats

                                   

Peaches

Raspberries

Blueberries

Apples

Raisins

Walnuts

Cashews

Sunflower seeds

Almonds

Flax seeds

1/2 cup oats

Water (no milk at work)

Cinnamon

~10g whey protein powder

(I used a little of everything)

Homemade 90-second popcorn

1/3 kernels in a brown bag and fold over twice and pop for 75-90 seconds.

Cabbage, edamame and quinoa stir fry

Karel's mom's cabbage recipe (steamed cabbage with seasonings)

Edamame (bagged, frozen)

Stir fry - mushrooms, onions, garlic in olive oil with toasted quinoa

(My picture doesn't look that pretty but me an my belly enjoyed it so I wanted to share the wonderful mix of flavors and color). 

Warning: DO NOT EAT this little delicious ball of cuteness. 

Healthy, budget and kid friendly lunch ideas

 First off, a few yummy recent creations from my Facebook page that were enjoyed while working at Baptist Medical Center Beaches last week. Delicious fuel for my body and brain to help me be a great clinical RD to be patients.

                                                       Fruit salad oatmeal

Peaches

Strawberries
Blueberries
Apples
Walnuts and sunflower seeds
Oatmeal (1/2 cup dry)
Water (to meet consistency needs)
~10-15g protein (Whey protein - if I don't add it I'm hungry in an hour)
1 tbsp flax seeds
Cinnamon

        

Yogurt parfait

~4 ounces greek yogurt (Fage 0%)

Grapes
Peaches
Strawberries
Apples
Blueberries
Granola (a few spoonfuls)
Trail mix (w/ a few M&M's for to make my tummy smile)

I had so much fun on set of News4Jax yesterday, talking about my tips for planning healthy, budget-friendly lunches for kids with Melanie. Here are the two segments: 

Part 1 - Don't make it complicated and Dips

Part 2 - Un-sandwich and creating balanced lunch meals

Pear-berry oatmeal, IM-prep swim set, Trimarni "summer" checklist

Pear-berry oatmeal

1/2 cup oats (dry)
1/2 small pear (chopped)
1/2 cup blueberries
1 tbsp ground flax or chia seeds
1 tbsp sunflower seeds
1 tbsp (about) red currants (or raisins)
~10g protein powder (optional: whey, vegan, soy -to help slow down digestion and to promote satisfaction for a few hours)
Water or milk to meet consistency needs

1. Mix ingredients together in large tall bowl (Recommend a tall bowl as oppose to a wide bowl which will help prevent spilling over, although watch for rising oatmeal).
2. Add water/milk (liquid) to almost cover the dry ingredients (leave about an inch or so not covered. if not using protein powder, cover 3/4ths dry ingredients)
3.Stir well with a spoon (especially if adding protein powder)

4. Microwave (uncovered) for 1 minute, then stir.
5. Continue to microwave in 45 second intervals until oatmeal meets your consistency needs (it may get more thick the longer you microwave. I like my creamy so I typically microwave around 2:15). 

This morning swim set was the perfect way to start my day before working at the hospital. I followed swim with hip strength which I do 3x's a week (Mon, Wed and Fri) as well as hip work daily (ex. clams, bridges, hip hikes, McKenzie moves). 

This set was exactly what I needed for mind and body to finish another GREAT week of training (can't wait for the weekend!).

 I always feel a boost in swim confidence when I do repeating 100's on a cycle and I have always incorporated them into my IM training for the last 8 weeks or so of my peak training (typically on a Friday either as a short "intense" set or within a longer distance set.
Doing repeating 100's is a great way to increase your anaerobic threshold without compromising form so long as you take advantage of recovery. Depending on your comfort in the water, you may need to lessen the number of 100's that you do. For example, rather than doing 4 x 100's on a cycle like I did, try 2 x 100's trying to keep the same cycle. Then work your way up to 3 and then 4. The key is to make sure you are only resting "just enough" so that you compromise your respiratory system just a bit to raise that threshold. You don't want to fatigue too early in the set so be sure you pace yourself. With this set, you are able to be more consistent as the workout goes on without letting fatigue destroy your form or exhaust you from finishing the set if you were to just swim "fast" for a 2000 or to swim steady and not make progress to getting faster in the water.  In an Ironman you do not have to be "fast", you have to be efficient so if you are new to swimming or uncomfortable in the water, keep on working on your form and endurance and limit the speed work to once a week and within a "short" workout. 

5100 yard IM-prep workout
4 x 500's warm-up (odd swim, even pull w/ paddles - try to be steady on these)
100 backstroke recovery
Main set: 20 x 100's
Perform the main set like this: 4 x 100's with 10 seconds rest (keep the same cycle - for ex. I did these on 1:30 and was holding ~1:18-1:19 per 100), then do 1 x 100 EZ backstroke recovery (take a total of 3 minutes rest OR double your interval for the fast).
Repeat this cycle of 4 x 100's fast, 1 x 100 EZ for four times for a total of 20 x 100's. 

Optional: 500 pull  w/ paddles - work on stretching out the stroke
Optional: 400 choice
100 cool down

Training, exercising or racing this weekend? 

Don't forget your Trimarni checklist for outdoor activities in the heat: 

-Water

-Electrolytes

-Sport drinks w/ carbohydrates (for workouts/exercising over an hour)

-Sunscreen (SPF 30+, broad sp...ectrum)

-Sunglasses

-Wicking clothing 

-Visor/hat

-Recovery drink/food

-Towel

-A smart game plan (adjust intensity as needed)

-Recovery compression/ice

Fueling oatmeal creation, wild rice side dish and pre-race dinner

 

While at our friends house (Stefanie and Kenny Swanger) from Thursday evening until Saturday (for our race - which I will be writing our race report soon), we enjoyed lots of delicious food creations. Seeing that Stefanie has been a long-time nutrition and coaching athlete, and Kenny is an amazing cook, we are always incredibly spoiled in our belly's when we go to visit them for a race in Georgia.

 

To start off the morning before a pre-ride warm-up on the Rock N' Rollman race course, we both enjoyed a delicious oatmeal creation. Stefanie and Kenny set up their kitchen like an oatmeal buffet with all the fixings on the counter and us to create something delicious.

 

I measured out 40grams of oatmeal on their scale (150 calories) to ensure I was getting enough to meet my needs for the morning. I then added 1/2 large banana (sliced) + 3 large strawberries (sliced) and a little each of cinnamon, PB2 (chocolate kind - delicious) and ground flax seeds. I mixed it with milk and just a tad of water and voila - a delicious Trimarni creation. I added some of my homemade trail mix granola (granola + peanuts and sunflower seeds) on top for a little cold crunch on the warm oatmeal. My belly was super happy and it did what it needed to do - it keep me satisfied and fueled for the morning activities.

 

On Wednesday, I made a trip to Whole Foods to buy several items from bulk (nuts, seeds, granola) for our trip to Macon and as usual, I just love buying whole grains and coming up with a delicious creation for them. The wild rice really caught my eye as it was so beautiful in it's unrefined form. I LOVE wild rice because it has a great nutty taste to it and mixes well in stir fry's or on top of a salad.

 

 

Since I was planning to fill our bodies with medicine (salad) that evening as the main part of our meal, I decided to do the rice as a side dish, combined with steamed  broccoli and veggie crumbles and after it was prepared, I topped it with a little asiago cheese. If you are trying to make dietary changes, I encourage you to not try to eliminate food...especially food that can be beneficial to your workout routine and overall health. Wild rice is a good source of carbohydrates to help keep your body energized and without added sodium or preservatives or food coloring, you can't go wrong with this type of carb. It contains protein and dietary fiber to help keep you satisfied. You will never find yourself "missing" out on anything while having a salad as the main part of your meal for having a side dish of whole grains is the best compliment to create a balanced meal - instead of making the "carb" or starch the main part of the meal, which often leads to people blaming "carbs" and starches for weight gain due to oversized portions.  Wild rice also contains vitamins B1, B2, B3 and B9 as well as iron, potassium, phosphorous, zinc and magnesium. No need to pop pills when you can get your vitamins and minerals from real food. Plus, I absolutely love cheese that is so tasteful that you only need a little to be satisfied. Asiago cheese does just that as you can't eat a lot of it at once for it has just enough salt taste to cure your cravings and it is so delicious that you have no choice but to savor a little of it.

For cooking rice, you want to first rinse the rice. Generally, the ratio is 1 cup of rice + 3 cups of water. Boil the rice over high heat. Once the water level drops and the rice is visible, turn the heat to low and allow the rice to steam for 30 to 45 minutes. I usually keep my rice covered while cooking.

For serving sizes as a side dish, I recommend 1/2 - 1 cup of rice + ~1/2 cup veggie crumbles (or around 2 ounces protein of your choice) + broccoli (your choice of amount)  + 2 thin slices of asiago cheese.

 

For our pre race dinner at the Swangers, we kept it light and simple. Easy to digest, delicious and the right balance to keep us fueled for race day (Especially with a 4am wake up call).

 

 

When I work with athletes on race week/day nutrition as well as sport nutrition for training, it's important that I recognize that every athlete is different. We all train for different events at different intensities and our bodies are unlike our training buddies. Nerves, stress and sleep can all affect appetite and your relationship with food and individual fitness needs can also affect your dietary choices. Therefore, although the science is there in terms of how to eat before a race, I don't believe that there is a cause and effect - one size fits all (especially when research is often in a controlled setting) with how you eat before a race and how you will perform on race day. There are things to reduce (fat/fiber) as well as emphasize (carbs with a little protein) but in terms of what you choose to eat, this will always vary. My pre-race, happy tummy meal always includes a sweet potato and veggies and a little protein. I do bread and rice as well on the day before the race if it is available.

 

Kenny prepared chicken for Karel as well as all the other items on my plate. It was so absolutely delicious!

-Sautéed asparagus and mushrooms with sesame seeds (thinking back, every time I Have had asparagus before a race, I have done very well - perhaps my new good-luck food :).

-Hard boiled egg and cottage cheese - for protein.

-Salad with bell peppers and avocado with a little shredded cheese - topped with balsamic and olive oil.

-Sweet potato with cinnamon and a little butter.

-Sliced potatoes (Karel isn't a sweet potato lover like me so he typically does white potato or rice pre-race but I am happy to enjoy both).

 

I finished the dinner satisfied, around 6:30pm and felt energized and ready for a good night sleep before the race.

 

Eat like me - I'm a RD!

This morning at work, while enjoying my delicious blueberry loaded oatmeal (w/ coconut shavings, almonds, cinnamon, ginger, chia seeds, a little whey protein and milk) and looking at my patients charts before seeing patients in the hospital, a nurse walked into our charting room and looked over at me and said "What are you eating?"

I smiled and told her what was in my yummy creation and her response was "Sounds interesting. I should eat like you. I always want to know what dietitians eat 'cause they are always so skinny."

Ahem. Skinny?


                         

I politely smiled and said nothing although in a nice way, I assured her that I do not eat to be "skinny" by telling her how yummy my oatmeal was and how easy it was to make - hopefully she is inspired now.

Healthy - absolutely. Strong - yep. Fueled - without a doubt. 

This assumption has happened to me several times in the past for I guess if your profession revolves around teaching people how to eat, what to eat and why to eat, I guess it is important to lead by example.

But regardless if you are in a health-related field, shouldn't we all be proud of how we eat and are we quick to judge a person's health simply by a body composition or what we see them eat every now and then?

As an athlete, it would be no surprise for me to say that my health status is best represented by my actions - physical and daily.

I feel that no matter what you do in life, you are constantly judged when it comes to food. Maybe not all the time but how you look, how you act, how you perform and how you live all relates back to food. Nothing wrong with enjoying food but many people take it overboard. There is more obsessing and talking than doing.

I don't enjoy being in a food lecture when I eat. Do you like to be around people who tell you about bad food, what diet they are on and how awful they felt after they were bad last night. Of course, you may not want to be around those people while you are enjoying your meal (that makes YOU feel good) so rather than lecturing about food,  try to inspire. When I work with individuals who desire a change in eating, it is not my "job" as a RD to tell others how to eat in order to eat like me. There's a lot of research out there as to how to eat but if you are unable to connect healthy eating with healthy living, what's the point in following a diet plan or having an off-limit food list?

I feel we all need to re-discover the enjoyment with eating. The pleasure, the nourishment and the fuel that comes with meal time. I suppose I am doing my "job" well as an RD for I am living an active and healthy lifestyle that is supported by a plant strong diet but I hope that I am not being judged by my body composition as if the way I look is a representation as to what is required by my professional role. 

I am healthy. Not as a RD, but as a health conscious, active individual. My health is not determined by a number on a scale and certainly I am not "skinny" for I have jiggle just like the rest of the women out there who don't choose to restrict food and aim for perfection. I love my life and my diet keeps me active, it keeps me well and it keeps me happy.

Moments like this remind me why I love what I do. I get to help people in many different settings  - from athletes racing to finishing lines, to health-focused individuals and to patients in the hospital in order to help others live a more balanced lifestyle. I get to improve the quality life of others because we all know we have no guarantees in life so why not enjoy every day that happens, when it happens.

Because everyone is looking for tips and suggestions on weight loss and "getting healthy", I thought I'd share a great read from the March 2013 issue of Environmental Nutrition: 

Top Eight Cancer Findings of 2012
The American Institute for Cancer Research released the top 8 scientific findings in 2012 that advanced the field of cancer prevention.

1. Pancreatic Cancer is preventable - a healthy weight can prevent 19% of pancreatic cancer cases.
2. Exercise helps cancer survivors - physical activity in cancer patients helps improve function, quality of life, body weight, strength and fatigue.
3. Soy is safe, despite previous warnings - breast cancer patients and survivors can safely eat moderate amounts of soy. 

4. Inactivity is harmful - sedentary lifestyle causes 10% of both breast cancers and colon cancers. 

5. Lightening our heavy nation - 2/3rds of adults are overweight or obese, which increases the risk of seven cancers.
6. Sugary drinks linked to weight increase - regular consumption of sugary beverages contributes to weight gain. 

7. Losing weight to lower risk - losing weight can reduce chronic inflammation, which is linked to some cancers. 

8. How to keep weight off - adding vegetables and fruits is the single most effective strategy for long-term weight loss. 

So in other words - no need to eat like me. Hopefully I can inspire you to love your life and the food you choose to put in your body. Use your body, love your body and respect your body. It's your life - live it and love it!