Does every workout require a recovery drink?

A smoothie can be a perfect recovery beverage. 

This blended (or shaken) beverage can be a good source of carbs, protein, electrolytes and fluids, and makes for a well-tolerated snack when fatigue, exhaustion, and dehydration linger post-workout.

But does every workout require a protein-packed smoothie?

❌Skip the engineered foods and expensive shakes and make yourself a nutritious well-balanced meal if:

👉You only exercise once a day and have long recovery periods between two workouts.
👉Your workout is neither intense or high volume.
👉You can eat a meal within 45 minutes of the workout.

✅Certain situations justify a recovery drink before a real meal. Go for the post-workout smoothie if:

👉There are less than eight hours between two workouts.
👉Your workout is high intensity or high volume.
👉Muscle damage has occurred (ex. plyometrics or weight-bearing activity).
👉You can’t eat a meal within 45 min of your workout.
👉Your workout included eccentric movements (downhill running, strength training).

Because your daily energy and carbohydrate needs are higher on intense or high volume training days, don’t be concerned about the extra calories affecting your body composition goals. Take advantage of this window of opportunity to recover, refuel and rehydrate to get stronger, faster and fitter.

If making your own smoothie, follow this order of ingredients for the perfect concoction:
🥄Liquids
🥄Soft foods
🥄Powders
🥄Frozen foods
🥄Sticky ingredients

Should you avoid berries in your post-workout smoothie?

I've heard some recent talk by athletes of their concerns of a post-workout smoothie containing berries and greens. Athletes are hearing that they should avoid berries and greens for at least 4 hours post workout in order to optimize recovery. The case for avoiding antioxidant rich foods immediately after exercise is based on research saying that "antioxidant supplements seem to be working against the beneficial effects of exercise: Promoting, rather than reducing, oxidative stress." In other words, antioxidants can actually increase inflammation, rather than decreasing it.

As a Board Certified Sport Dietitian, I'd like to share my thoughts on this topic. But first I'd like to say that this is a topic that needs much more quality research before we (nutrition experts) can make a general recommendation to apply to all athletes.

• A free radical is an unstable molecule that’s missing at least one electron in its outermost orbit, which causes it to be negatively charged. Exercise increases the concentration of free radicals. Your body can also be exposed to free radicals from environmental sources, such as cigarette smoke, air pollution, and sunlight. Free radicals can cause “oxidative stress,” a process that can trigger cell damage. Free radicals have been to blame for many degenerative diseases, cancers and advanced aging.
• Antioxidants are substances that inhibit free radicals. Antioxidants supply free radicals with an electron and stop the chain reaction of the free radical stealing elections from healthy molecules.
• As a way to reduce free radical production, we have been told to increase antioxidant concentrations. A well balanced healthy diet should be rich in antioxidant rich foods. We should not be afraid to eat antioxidant rich foods throughout the day.
  
• For athletes, exercise can lead to an increase in free radical production during endurance and anaerobic exercise. For a while, experts were advocating for the use of supplements post exercise as a way to combat exercise-related free-radical to quicken recovery and to reduce post workout soreness. However, research has shown that increased free radical production post-exercise serves as an important signaling mechanism for favorable training adaptations. Most of the research has been on high dosage oral forms of antioxidant supplementation (A, C and E) - not food sources. From this research, it became clear that athletes should not supplement with antioxidants as it may be detrimental to training and performance. There is good evidence that athletes (and active individuals) should not supplement with antioxidants - I agree strongly with this (plates not pills).

Practical applications:

• There are few studies that I am aware of on comparing food sources of antioxidants (ex. blueberries) with the impact on oxidative stress. I don't feel we can yet make a clear statement that all antioxidant foods should be avoided 4-6 hours post workout.
• In research, the doses of antioxidants consumed are usually 10-17 times grater than the RDA. I feel comfortable saying that if you want to enjoy a 1/4 cup of blueberries, a small handful of spinach or 2 strawberries in your smoothie, this should not negatively impact your recovery process.
• To speed the recovery process the focus should start with protein/carbs/fluids/sodium. If this is done correctly, antioxidant rich foods do not need much of a spotlight post workout and can be instead, enjoyed later in the day. I feel comfortable saying that if you have a milk/protein and a handful granola post workout, you can still enjoy a bowl of oatmeal with goji berries and raspberries and not worry about negatively impacting your recovery.
• It can be misleading to say that all antioxidants should be avoided post workout and for how long. If you crave a glass of orange juice after a workout, you shouldn't be afraid to consume it. Putting fear into consuming real food can be troublesome.
• This is also one of those scenarios that we must see sport nutrition applications as "synergy" - we can't blame or put attention to just one nutrient. We don't know if post workout antioxidant supplement combined with protein will hinder performance. Also, different types of exercise induce different stressors in different people. Most studies are just on antioxidants and on small subjects (mostly men).

• I feel the better way to make this recommendation is to say there has been a long-standing belief that all oxidative stress is harmful for athletes. This has led to a widespread consumption of antioxidants. Because antioxidants are among the most commonly used supplements by athletes, we now know that antioxidant supplementation provides no beneficial effects on health and performance. Avoid antioxidant supplements and no need to overemphasize consumption of antioxidant-rich foods post workout.

I hope this helps to clear up any confusion. 

Snow! A weekend of indoor training and lots of yummy food

In case you didn't hear......

It snowed in Greenville, SC!
It was so pretty to wake up to a white backyard. 

However, Campy was NOT happy when he woke up Saturday morning and discovered all the white, cold stuff outside.

Clearly, he is not impressed with the snow. 

Campy was not interested in walking anywhere that had snow on the ground so it made for an interesting morning for him to find the perfect spot to do his morning business. 

As for the rest of the day, Campy made himself comfortable in the warmest spot in the house. 

Since Campy stuck to his routine of resting all morning, we stuck to our routine of training. 

Karel stationed himself in the fit studio where he was entertained with multiple screens and his Cyclops virtual training and Bkool Pro Smart Trainer app for a little bike trainer fun.

I had our at-home-gym all to myself to suffer and sweat with nothing but me and some jamming music.

Karel wrote a great bike trainer workout for me, which looked more innocent on the white board than it really was when I got to the middle of the main set. Sneaky sneaky.

WU: 40 minutes (first 10 minutes EZ, then build each 10 minute to upper Z2)

Pre set:

6 x 1 minutes at Z2 - increase the cadence to very fast, no breaks between.

5 min EZ spin

6 x 2 minutes at Z2/Z3 - increase the cadence to very fast, no breaks between.

5 min EZ spin

BREAK:

Jumped on to the treadmill for a 30 minute form focused run.

MS: (Back on the trainer)

Big gear work - 55-65 rpm

4 x 2 minutes - increase resistance on each segment. No breaks between.

5 min EZ spin

4 x 3 minutes - same

5 min EZ spin

4 x 4 minutes - same

5 min EZ spin

4 x 3 minutes - same

5 min EZ spin

4 x 2 minutes - same

5 min EZ spin

Cool down

On to the treadmill (again) for 20 minutes form focused running.

Total brick workout (Marni): 2:25 bike + 50 minute run.

Total bike workout (Karel): 2:45

After my workout, I made myself a yummy pancake and smoothie breakfast. We relaxed for an hour on the couch and then it was time for work (small business - always working).

Eventually, I made myself useful in the kitchen for some baking. 

I adapted my recipe from Cooking Light.

Blueberry Oatmeal Muffins

Makes 12

Ingredients:

1 2/3 oats

2/3 cup all-purpose flour

1/2 cup spelt flour (you can use whole-wheat flour or your choice of flour)

1/4 cup packed brown sugar

2 tsp ground cinnamon

1 tsp baking powder

1 tsp baking soda

1 tsp salt

1 1/2 cup 1% milk

1/4 cup canola oil

1 tbsp lemon juice

2 large eggs

2 cups frozen mixed berries

Preparation

1. Preheat oven to 400 degrees. 
2. Place oats in a food processor and pulse a few times until oats are coarse. 
3. Combine oats, flour, brown sugar, cinnamon, baking powder, baking soda and salt into a large bowl. Stir well with a whisk. 
4. In a small bowl, combine the milk, oil, lemon juice and eggs. Stir well with a whisk. 
5. Make a well in the center of the dry mixture. 
6. Add the wet mixture to the dry mixture and stir until moist and evenly combined. 
7. Fold in berries. 
8. Spray muffin dish with cooking spray. 
9. Spoon batter into muffin tin. Fill to the top. 
10. Bake at 400 degrees for 20 minutes. 
11. Remove from the oven and let cool on wire rack. 

For dinner, I made semi-home soup. The key to a good semi-homemade soup is roasting veggies ahead of time, before adding to a can/box of soup. It gives the soup great flavor. I sauteed mushrooms, eggplant, red peppers and tofu in a skillet before adding to a box of tomato basil soup. 

So good!

After a good night of sleep (no alarm to wake us up), we started Sunday morning with a pre-workout snack (and coffee and water) and then it was time to train again. 

I performed my long run on the treadmill and Karel went outside (Brrr). 

I love running on the treadmill so it was no trouble for me to get my 1:45 hr run accomplished at home, inside, in my controlled environment (especially when it is 18 degrees outside!). I incorporated some short 30 sec intense efforts throughout the run for neuromuscular firing.

Karel warmed up on the trainer and then went outside for his 90-minute long run. He said it was super cold. 

After my workout, I refueled with a delicious whey protein, milk, strawberry and banana smoothie and a warm homemade blueberry and oat muffin smeared with Irish butter on top. So good!

After a few hours of working, Karel and I gathered motivation for our afternoon 3200 yard swim workout, which actually wasn't that bad. Like usual, we always enjoy our Sunday swims after they are finished but it's often hard to get the energy to get out for workout #2 on Sunday after a long week of tough training. We swim every Sunday, which means we swim at least 4 times per week.

For dinner, Karel made fish and had leftover soup and I was in the mood for pizza. I improvised with warm Naan bread smeared with marinara sauce and cheese and a nice salad.

It was a great weekend of training with lots of yummy food consumed to keep our bodies well fueled and nourished. 

Carrot Ginger Soup & Celery (in your) smoothie

Julia Child was fearless and creative in the kitchen. If there was one person I wish I had the opportunity to meet, passed away or alive, it would be Julia Child. I could not think of a cooler experience than being in the kitchen with Julia Child and then yumming over a meal with her.


She had this special gift of helping people feel comfortable in the kitchen. And no matter your cooking skills, she made cooking easy and fun no matter the recipe or food.

I have been challenging myself in the kitchen by making homemade soups. I sure do love Amy's Organic soups but my New Year resolution was challenging myself more with recipes. And since I am not one for resolutions, I started this challenge a few weeks before the New Year.

I found this recipe on the Whole Foods Market website and actually followed the entire recipe. I'm not giving up my creativeness in the kitchen as I am not one to follow a recipe or all the ingredients included but I gave this one a go and it came out great!

Don't be afraid in your kitchen. As Julia Child would agree, don't just eat, enjoy your cooking experience!

CARROT GINGER SOUP

• 4 cups low-sodium vegetable broth, divided
• 1 yellow onion, chopped
• 3 cloves garlic, finely chopped
• 2 teaspoons freshly grated ginger
• 1 pound carrots, coarsely chopped
• 1 medium Yukon Gold potato, peeled and cut into 1-inch chunks
• 1 teaspoon lemon juice

             Method: 

Heat 1/2 cup broth to a simmer in a medium saucepan over medium-high heat. Add onion and garlic and cook until tender, about 6 minutes, stirring occasionally. Stir in ginger, carrots, potato and remaining broth and heat to a boil. Reduce to a simmer, cover and cook 25 minutes or until vegetables are tender. In batches, carefully puree in a blender. Add water or broth if needed to thin to desired consistency. Reheat soup if necessary. Stir in lemon juice and garnish with chives.

               Nutritional Info: 

Per Serving:130 calories (5 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 220mg sodium,28g carbohydrate (5g dietary fiber, 9g sugar), 3g protein

And speaking of being creative.... smoothie-making has no limits! 

It may not be your first choice for a smoothie ingredient but let me tell you how much nutrition you add to your smoothie by adding a stalk or two (chopped) to your smoothie.

You may think it's a "diet" food and has no flavor but celery is perfect for a body in motion.

It adds fiber, potassium, natural sugars and sodium, vitamin A and Calcium and it also acts as a natural anti-inflammatory!

It does not have a strong taste in your smoothie but certainly if you aren't use to this ingredient in your smoothie, you may taste it at first. But, once you learn to appreciate it's powerhouse of nutrients, you will never leave it out of your next smoothie creation. 

Happy Valentine's day smoothie

Strawberry chocolate ginger smoothie

Ingredients
30g protein powder (grams are protein amount. Vegan, soy or whey protein are fine).

1/2 tsp chopped ginger
1 large celery stick (chopped)
5 baby carrots
1/2 cup organic soy milk (or your choice of milk)
Dash of cinnamon
5 coffee beans (optional)
1 square dark chocolate (I used Ghirardelli 86% Cacao)

4 pineapple chunks
4 large strawberries
1/2 banana

1 tbsp chia seeds
3/4 cup water
1 cup ice cubes

1. Place ingredients in blender (except protein) and blend until ice is crushed. 

2. Add protein powder and blend until you reach your consistency needs (the longer you blend, the more volume you will make for a thicker smoothie). 

3. Optional - top with a little granola for a crunch in your glass.

Serves 2 people (16 ounces each person)
I recommend to treat this as a "meal" per person. This is a great way to recover from a workout or to just enjoy a smoothie as a balanced, wholesome meal, filled with flavor, vitamins, minerals and quality macronutrients. 

source

Happy Valentine's Day!!

You are an amazing, inspiring, hard working, motivating and passionate athlete or fitness enthusiast!!

Don't forget to thank your body today as you spread love to others. 

Let's eat! Trimarni sushi, pomegranate banana bread and more!

Pomegranate smoothie
1/3 cup pomegranate seeds
1/2 large orange (without peel)
1 large celery stick (chopped)
1/2 large banana (very ripe)
1 tsp ginger chopped
1 tbsp chia seeds
1/2 cup  milk
1/3 cup greek yogurt (Fage 0% plain)
Small handful spinach
1 tsp cinnamon
~25g protein powder
10 ice cubes
water to meet consistency needs.

1. Blend ingredients for 90 seconds to make a smoothie meal that is thick enough to eat with a spoon. 

Zucchini pomegranate banana bread
2 bananas (very ripe), mashed
1 egg
1 tbsp olive oil
1/4 tsp salt
1 tbsp vanilla extract
1/3 cup skim milk
Pinch nutmeg
Pinch all spice
1 tsp cinnamon
1 cup zucchini (shredded)
1 cup pomegranate seeds.
2 tbsp white sugar
1 tsp baking powder
1 cup oat flour

1. Preheat oven to 350 degrees. Spray two 8 x 1 1/2 inch pans with non stick spray.
2. Combine all ingredients except flour and mix well.
3. Add the flour until evenly combined.
4. Pour batter in one pan until 3/4th filled. Pour leftover batter in other pan (will make a thinner bread for pan #2).
5. Bake for 45-50 minutes. 

Mixed greens salad w/ fresh fruit and pistachiosMixed greens with pistachios, pomegranate, avocado, raspberries, apples, orange pepper, chives, purple onion, edamame and Parmesan topped with olive oil and a side of bakery fresh bread.

Avocado Sushi
Wild rice (cooked)
Sauteed onions and mushrooms (in oven or skillet - tossed in a little olive oil) or raw
Avocado - chopped

1. Take seaweed "paper" and lay flat on plate.
2. On 1/2 of paper, spread with semi warm rice. Top with onions, avocado and mushrooms.
3. Roll seaweed into roll and enjoy. 

Taco saladMixed greens, avocado, onion, green and red pepper, cucumber, tomatoes, pumpkin seeds, salsa, pinto beans and carrots topped with crumbles chips (from Miami 70.3 travel home stop at Moe's) and a side of cottage cheese.

Why I love my real food diet: It is not a mass marketed diet fad, temporary change or extreme approach. It's real food in a balanced way that fuels life and reduces risk for disease....and it tastes great!
Happy eating!

Pomegranate, apple and hazelnut pancakes and ginger strawberry smoothie

In the Trimarni house, we eat for fuel and for health. And most of all, eating is a happy time so we also eat for pleasure.

The same foods that fuel our active lifestyle, also keep our immune system healthy. Most of all, they are mostly whole and are found in a farm/garden so they also reduce our risk for disease.

There are no bad, off limit or temporary foods. We don't diet, cleanse, fast or do anything extreme wit the diet.

The only thing extreme about us is that we enjoy racing for 140.6 miles and Campy gets waaaaay too much love (but that will never stop).

We love whole foods that offer the nutrients that we need to support our healthy and active lifestyle.

We don't count calories, we count training hours. We enjoy the rewards of what a well-fueled, healthy and strong body allows us to do - year round - whether we are training for starting lines or moving for health gains.

We don't have a working scale. We eat for fuel, health and pleasure and after a few years of understanding our individual needs and best style of eating, we've discovered that it is possible for the body to take care of itself.

We don't believe in restricting food (especially whole foods) but instead, move the body more (ex. walking).

Whether we are enjoying the off-season, peaking for an Ironman or traveling the world, food enhances our life and doesn't control our life.

Why do you eat what you choose to eat? 

Ginger Strawberry Smoothie "meal"

10 ice cubes

30g protein powder (I used Solgar Whey To Go)
Dash of cinnamon
1 celery stick (chopped)
1/2 ripe banana
1 tsp fresh ginger (chopped or grated)
4 strawberries (stems removed)
10 baby carrots (mini)
1/2 cup Kale (Washed, chopped)
1/2 square 90% Dark chocolate
1 tbsp chia seeds
1/2 cup skim milk
1/2 cup water

1. Blend ingredients in 6 cup blender for 90 seconds (this will make more volume and a more frothy smoothie.

I use the Oster Fusion blender. 
2. Pour 2.5 cups in large cup and enjoy.

Makes 2 servings (5 cups total)

Pomegranate, apple and hazelnut pancakes

1/2 cup apple (shredded) - I used gala
1/2 cup rye flour (you can use any flour)
1/2 cup pomegranate seeds (I slice in half and then soak each half under cold water for a few minutes and then use a knife to cut pomegranate into segments and then pop out seeds with my hands into a bowl).
1/4 cup shredded carrots
1 egg
1 tbsp hazelnuts
1 tbsp honey
1/8 tsp salt
1/4 cup 0% Fage Greek yogurt
1/2 cup Skim Milk
1/2 cup oats
2 tsp oil (for pan)

1. Heat large skillet to medium heat. Drizzle 1/2 - 1 tsp oil and spread around pan for even coating.

2. Mix ingredients in large bowl and stir until evenly combined.

3. Use 1/4 cup and pour batter onto heated pan and press down to make flat pancake.

4. Cook 4-5 minutes on one side (or until golden brown) and flip and cook other side for 3 minutes.

Makes 7 servings

I have not had time to figure out calories as I like to do for some of my creations where I actually measure ingredients for cooking purposes. I will notify everyone when I put nutrition facts on this blog. For now - enjoy mindful eating as I always do. 

Watermelon ginger smoothie

Oster BRLY07-B 7-Speed Fusion Blender

I love my blender.....it is affordable and it durable. Two very important criteria for a Trimarni blender..for any food or gadget in my kitchen must fuel my active and healthy lifestyle. I don't eat for calories but for health, performance and for pleasure. 

When it comes to my eating "style", I'd say it is very intuitive. There's a lot of thinking about how food will make me feel as I eat it and afterward, some planning ahead but absolutely no guilty thoughts. I do not lecture or stress about food and eating is a happy time. Certainly, this was a long time in the making for several years of discovering a way of eating that works for me. But for the last few years, I have found myself with food freedom. In other words, food does not consume my life but instead it enhances me life. Food is not bad, overwhelming or difficult to understand but instead, something that I need on a daily basis for fuel and for health but also for the basic idea of eating for pleasure. I eat to honor hunger and stop when I am satisfied. If there is anything I don't like, it is being hungry but even worse, being stuffed. 

I find that many athletes and fitness enthusiasts are not in-tune with their body during training and thus, do not appreciate how food can help the body adapt to training stress and when properly timed with workouts can assist with successful balanced eating throughout the day. Although we should always focus on the nutrients found in food to protect our immune system from disease and illness, there is no better time during the day to put some passion into your eating, than when you are working out. 

Smoothies are an easy way to turn a recovery drink into a meal or to kick start the recovery process. There are dozens of ways to incorporate smoothies into your diet as an easy way to give your body fluids, vitamins, minerals and macronutrients. The ingredients in your smoothie depend on the purpose of the smoothie and with every food I put into my body, it has a purpose. Fuel. Health. Pleasure. 

I have a few "breakfast" meals that work for my body so depending on the workout and the type of morning I am planning (ex. working at the hospital vs being at home for my business) I have learned what meals and combinations of foods work best for me and my body. I don't waste energy on what other people are doing with the diet because I am not them and they are not me. For only I know my body and only I can reflect on what I feel is important to tweak in my diet to set myself up for successful eating for my active and busy life all while reducing my risk for disease so I can continue my awesome life for a few more decades to come.

Once you decide what is important to you with your eating in terms of why you are making changes, you will find it much easier to tweak the diet so that every day you are making a small change for long lasting results. There's no point being hungry, hoping to be better tomorrow, feeling low blood sugar or feeling guilty with eating. With a few small tweaks you can easily change your eating style and find yourself living a life that is not obsessed with food thoughts but instead enhanced with the nutrients found in your food choices.

A few of my favorite breakfast eats;

Yogurt w/ fruit and granola (typically when I work at home)
Egg omelet w/ veggies and cheese w/ fruit and bread (post long workout)
Oatmeal w/ fruit, nuts, protein powder (at the hospital)
Smoothie (intense workout or just in the mood)

Here is my delicious watermelon ginger smoothie that is packed with nutrition. I typically do not measure my food but I provided amounts for you so that you can make the perfect delicious smoothie to help nourish your body and/or recover from your workout.
I used this smoothie as a recovery "meal" and when I do that, I have some fats ad some type of carbs -typically some granola or breakfast bread (I love a good crunch).

                   Watermelon Ginger Smoothie

Ingredients4-5 large chunks watermelon

1/4 cup 0% fage greek yogurt

1 tbsp ground flax
7-8 ice cubes
~1.5 cups water
2 celery sticks (chopped and washed)
1 tbsp ginger (fresh, chopped)
1/4 cup frozen blueberries
1/2 large banana
25-30g vanilla whey protein (I typically don't consume the entire portion of smoothie so I use a bit more protein powder for another serving for Karel or for myself the next day).

1. Put all ingredients in the blender and blend. 

2. For a thicker smoothie (like a milkshake - how I like it :) ) keep the blender going for at least 1.5-2 minutes. You will get more volume, just make sure your blender has room for 6 cups (this is how much my creation made as listed above).

3. Pour smoothie into cups (I typically do a 3-4 cup serving post workout as my "meal" with some granola mixed in and then pour the rest in a coffee cup and freeze. I then defrost in 30-60 intervals the next day or as a snack later in the day).

This smoothie is packed with natural anti-inflammatories (ex. ginger and celery - you could throw in pineapple for an extra boost too) and also will help with hydration as it is packed with electrolytes. You may use any protein powder that you'd like (Ex. whey, soy, vegan).

 If you use a smoothie as a meal, I recommend to make sure it has some fat (ex. flax, PB, chia, avocado, oil) to slow down digestion otherwise you will be filled from volume and calories but may find yourself hungry 1-2 hours later. This smoothie typically holds me over for at least 3 hours. 

Beet smoothie

It was a chilly weekend here in Florida - Saturday and Sunday I woke up to low 40's but I didn't let that stop me from enjoying the beautiful "winter" weather here in Jacksonville. Not a cloud in the sky but like usual, the wind was blowing.

The workouts went well but I am exhausted. The good kind of exhausting - enough to make my eyes heavy for a great night of sleep but not too much that I can't do it all over again the next day. The perfect amount of training stress in order to adapt. 

Saturday - 3:06 ride + 36 min run
Group ride in Nocatee followed by 4 x 8 min Z4 w/ 2 min EZ (solo)
4.5 miles off the bike - comfortable perceived exertion pace.

Sunday - 2:15 ride + 6.2 mile run  (1 loop in nocatee)
Ride was solo - after warm-up, main set 3x's:
5 x 1 min on/1 min off
5 min Z3 w/ 65-70 cadence (heavy gear)
5 min EZ spin. Then repeat.
What a leg burner!

1 loop descending run - 3 miles comfortable (perceived exertion - holding around 8-8:10 min/mile pace), then 3 miles descending from 7:45- 7:25 min/mile. Took a 2 minute walk break at 3 miles to lower the heart rate and to my form back in line.

Aside from some stretching, foam rolling and computer work, I had a bit of time to relax with Karel. He was off in Lake Mary and Clermont area this weekend (drove back and forth each day) for 2 crit/circuit races each day. Masters 35+ and Pro 1,2 on each day. He really had fun although it took him 3 races this weekend to get his cycling legs to wake up from all that tri-training. I am so happy Karel is still enjoying cycling despite enjoying his "triathlete" status. I would have never imagined he would be a triathlete after knowing him for the past 7 years and knowing him only as a cyclist w/ a road bike. 

I am super excited about my new column on Ironman.com which I will let you know about when my first article is posted. I had some beets leftover from a creation I made with my article so I have been "learning to appreciate them" (my saying instead of "I don't like them") by incorporating them into my smoothies...a little at a time. I have the BEST smoothie recipe that I just created and the flavors are amazing! I hope you enjoy it...I tried out the new Hammer Vegan protein powder that was sent to me to try out and it mixed really well and it has a great taste....and packed with protein so that is great for a recovery drink. You can use whatever protein powder you want or use yogurt if making for your kiddos. This smoothie is packed with nutrients and if you add extra water it can be used as a juice. Enjoy!

(opps - forgot to take a picture after I made it - here is the smoothie in the "consuming" process)

1 scoop protein powder (20-25g protein)
1/2 cup milk (I used non fat organic cow's milk - you can use whatever kind you want for calcium)
1 celery stick - chopped
4 baby carrots
handful spinach
4 large strawberries (fresh or frozen)
1/2 cup blueberries (fresh or frozen)
1/2 large banana
gloves, ginger and cinnamon to taste
5 coffee beans (Love this new addition!)
(depending on your blender you may want to chop your veggies/fruit for easy mixing. I have a Oster blender that works great!)
1/2 - 1 whole beet (pre-cooked, skin removed)

2 tbsp flax seeds
7-8 ice cubes
1/2 cup water (add more to meet your consistency needs - I like my smoothie like a milkshake and stir in cereal and eat with a spoon.)

1. Mix all ingredients in blender to make 5 cups (or 40 ounces) depending on your blender and extra water. If your blender is not big enough to hold 5 cups, I recommend cut back on ice and add water as needed. Also, if an old or not strong blender, add ingredients slowly, starting first with fruits/veggies, ice, milk and water and then add protein powder. 

Nutrition facts:
(for the entire smoothie - you do not have to drink all 40 ounces or however much "volume" you make. I recommend consume 1/2-3/4ths smoothie and combine with other foods to make it a meal so that you are getting around 30 g protein post workout with around 60-75g carbohydrates (depending on the workout). This doesn't all have to be at once as I like to have my smoothie and then a smaller "meal" soon after or a lighter smoothie and a bigger meal. I typically can only enjoy about 3 cups (in my big cup - or 24 ounces) and I freeze the rest in a cup to enjoy the next morning or later in the day as a snack. I always combine my "meal" smoothies with another ~25-30g of carbs either with the smoothie, like cereal or a piece of bread or in a meal a few hours later. I have never done the nutrition facts for my smoothie before but I wanted to provide it for you in case you were interested. I typically add anything and everything that sounds good and will help nourish my body and because of that - I don't "count" quality foods.)

Calories: 390
Fat: 8g
Carbohydrates: 45g
Fiber: 13g
Sugars: 30g (natural)
Protein: 35g

Weekly recap - food, workouts and Campy

 

Another week is about to come to an end. Branson 70.3 is approaching and life is keeping us busy. After our hilly bike + run workout in San Antonio (Dade City), Florida this AM, I'm in recovery mode so this blog post is very random but a brief summary of the week.

 

First off, another pic of Campy. Doing his thing - focusing on a good night of rest.

 

What a workout today! Karel told me it would be tough....and it was. 58 miles in hilly San Antonio - staying on his wheel and keeping his pace. Love my new climbing cassette and enjoyed having Karel in front of me to remind me how to pace my race on Sept 23rd. Love the hills but also need to race smart.

 

 

After the bike we went our seperate ways as I can no longer keep up w/ Karel on the run. We both ran for about an hour but w/ Karel holding an average pace of 6:50 min/mile for his 8 miles, I was just glad to do my thing for 7 miles. It was blazin' hot but we both felt good when it was over.

 

We both practiced our nutrition for Branson 70.3 by really focusing on getting in more calories on the first half of the bike. I typically use around 220 calories an hour during my long bike rides but I've increased it a bit and made sure to drink frequently (every 10-15 minutes) while riding. For the run, I'm really paying attention to my heart rate for when it gets too high, it's hard to recover (and digest/absorb nutrition properly). All great things to consider for any athlete who is preping for a race. Pre, during and post nutrition are my main priorities on a daily basis for I am an athlete. Not an exerciser.

 

 

Campy posing for the camera as Karel and I recover in my parents' pool.

 

Have you picked up/received the October issue of Runner's World? I think we'd all agree that the best opportunities in life come with hard work, determination, patience and passion. I was beyond excited to receive the October issue of Runner's World (special nutrition issue) and see my quotes and business name on pg.55 and 61 in the "Grocery run" article. Make sure you check it out- this issue is filled with great material! Thanks for all the congrats and likes on my facebook page - I really appreciate it!!

Monday and Tuesday were recovery days....Just like last week. My body has been feeling great so the intentional recovery days are working perfectly. Karel and I swam an easy 2500 yards on Tuesday morning and took Monday completely off (aside from several daily Campy walks). Wed was a really tough swim and I'm really stepping things up by swimming in the "guys" lane. I Love to be pushed and although sometimes I need to adjust the set so I don't get lapped, it is still a great workout for me. Karel is doing GREAT in the water and I'm jealous that his "newbie" status allows him to make big improvements in such a short amount of time. On Friday we did 8 x 200's as our main set and I managed to squeeze in a 2:30 for #8. By far my fastest 200 in a LONG time. I've been working so hard for those little seconds here or there whereas Karel, on the other hand is dropping 5 seconds a 100 - almost every 1-2 weeks! Jealous but proud ;)

 

Track on Thursday was hard....really hard. Karel came up with our set and it was a killer on the lungs. Legs felt good thanks to consistent workouts + recovery but still a challenge for the body.

Main set: 1/2 mile, 1 mile, 1 mile, 2 mile, 1/2 mile, 1/2 mile.

Each interval had a specific pace for me to hold and I walked 200 meters in between. I was sweating buckets out there but it was a great way to start the day. Above is the smoothie I made - blueberries, whey protein, peach, milk, ice cubes, chia seeds, almonds, banana, spinach, celery and carrots. And a piece of cinnamon raisin toast. YUM!

 

 

Work has been going great at the hospital and I'm learning lots. I love the balance between clinical nutrition and sport nutrition/fitness/wellness through my business. There's always something to learn and both jobs are super rewarding.

Above is a pic of my oatmeal - blueberries, chia seeds, oats, banana, sunflower seeds, cinnamon. Such a delightful (and filling) way to start my day. I'd consider this meal #1 but I start my morning w/ a pre-training snack, fuel during all workouts and then recovery nutrition (either smoothie, whey or milk). In case you missed it, here's an article I did on Oats for USA Triathlon.

Hope you enjoyed the random weekly recap! Enjoy the rest of the long weekend and be safe.

Weekend catch-up and beany crockpot stew

What a beautiful weekend! The weather forecasted rain all weekend and instead we received clouds, comfortable temps for training and a few sprinkles from the sky.
My 2 hr and 45 minute bike on Sat included a lot of wind and with every interval into the headwind, I gave my legs a little pep talk that I would be enjoying the tailwind in a matter of time. This week has been a fantastic recovery week with just enough of tempo work and "schedule" to keep my body fresh and recoverying without too much intensity. After the bike I went for a leisurely jog, monitoring my heart rate as I went by feel on the run. 4 miles later, Campy was ready for his part of the run...a quick sprint around the block. Unlike me, Campy is a born sprinter!

This morning the wind was once again howling so decided to do my 90 minute pre-run bike warm-up on the road where I live...riding 4.5 miles each way for a few loops into the headwind and then enjoying the tailwind. I saw so many people outside on the run/bike path and it made me smile. Talk about motivation.

I made sure on my bike to keep a watchful eye on my power as riding 15 or 16 mph into the headwind is no fun for my competitive ego but when I see that I am pushing watts similar to my Z3 and Z4 zones, it is easy to back off and increase my cadence in a lighter gear. No need to prove anything on an easy bike ride.

After the bike I grabbed my garmin and headed out for a run. This time around, the wind didn't bother me so much as my legs were feeling fresh and I held a steady 8 min/mile average pace for 7 miles. The last mile was with Campy and like usual...it's a fast one!




(What a cutie!)
After an epson salt bath, followed by my 110% recovery gear, I made the most delicious fruity green whey smoothie:


3 baby carrots
1 stalk celery
1/2 tbsp fresh ginger
Dash of cinnamon
Small handful spinach
1 scoop whey protein (vanilla)
1 cup crushed ice (or 5-7 ice cubes)
1 tbsp ground flax seeds
1 cup fresh fruit (mango, apple, orange)
1/2 cup milk
4 almonds
3 large chocolate chips
water as needed

Blend together and add water to meet your consistency needs. Most of my smoothies make around 5 cups which is too much for me to eat alone so I typically consume a large glass (around 20-24 ounces) and save the rest for a snack (in the freezer in another smaller cup).
I like to top with smoothies with a little crunch so this time I used sunflower seeds and a little organic granola that Karel purchased yesterday from Native Sun.

As we finish up the weekend and welcome another week of work, life and training, get out your crockpot as it is time to make a delicious stew for a quick dinner or two (or three) or lunch. Leftovers can be used in a casserole, stir-fry or on top of a bed of dark greens.


I just discovered this "soup" from Campbell's and at 960 mg sodium for the entire 2 cup box, I figured this is too much sodium for a person to eat in one sitting but the perfect amount when added to the crockpot.

I didn't measure everything so my suggestion is to use equal amounts (to the eye) of the following, around 1 - 1 1/2 cups..or a layer of each in the pot.

Mixed frozen veggies (carrots, green peas, corn green beans)
Butter beans (frozen)
Red beans (bagged)
Chick peas (bagged)
Mushrooms (whole)
Red potatoes (4) - sliced in quarters
1 medium onion (sliced)
3 cloves garlic (chopped)
6 cups water
1 box (2 servings) of V8 garden vegetable soup
Season to taste - as needed

1. Combine all ingredients in crockpot and let cook for 8-10 hours.
2. Refrigerate when cooled to room temperature. The flavor intensifies after a day.
3. Top with a scoop of ricotta cheese for a creamy soup or your favorite cheese.