Friday, April 30, 2010

Fueling up!

Happy Friday everyone! This post is dedicated to everyone racing this weekend (especially the Hubs who's Birthday is today and will be racing tomorrow......GO JAMES!!). And good luck to Abby racing her marathon Sunday, plus Terra racing Ironman St. George Sunday as well. I have a "little" race Sunday as well and am ready to go! Well, lets hope so. Gotta make the HUBS COACH proud! Anyone else racing this weekend? If so GOOD LUCK AND HAVE FUN!

Anyway, here's a great article on weird recovery/fuel food.  And yes, the hubs has tried most of them, including Ensure, pickle juice, beet juice, and fried egg rolled in sushi rice and honey. Hey, whatever works! For me, I prefer these.....

and maybe some lactose free chocolate milk or muscle milk. Salty/Sweet combo hits the spot!

How do you fuel up?Athletes resort to pickle juice, gummy bears, and more to boost performance on hot day
By Shira Springer, Globe Staff
Pickle juice popsicles, anyone?
For some athletes, nothing says hot-weather workout savior like popsicles made from the briny, green liquid. The combination of water, salt, vinegar, and flavorings can replace essential electrolytes lost during exercise on hot, humid days. Freezing the juice takes away some of the ick-and-eww factor and adds some refreshing fun.
Most athletes will gamely pucker up for improved performances, and pickle juice in liquid form is gaining popularity as well.
The maker of Pickle Juice Sport, a dill-flavored sports drink promoted as a way to prevent muscle cramps, says it supplies several dozen teams and more than 100 pro athletes. Philadelphia Eagles head trainer Rick Burkholder credits natural pickle juice with a win over the Dallas Cowboys when on-field temperatures reached 109 degrees at Texas Stadium during the 2000 season opener.
“It’s been a hidden secret,’’ said Pickle Juice Sport president Brandon Brooks. “Teams didn’t want to divulge the secret because it’s an edge on the competition.’’
No longer a secret, pickle juice joins chocolate milk, Ensure, sweetened condensed milk, coffee, coconut water, sugar cubes, and gummy bears on a growing list of surprising foods and beverages athletes use before, during, and after games and lengthy workouts to improve performance and recovery.
Elite triathletes have long filled water bottles with baby food. Marathoners might carry mini candy bars for refueling on long training runs. Cyclists stuff cooked, salted potatoes down their jerseys for long rides.
Such high-sodium, high-carb, and often high-calorie foods are not meant for exercise enthusiasts heading off for an easy midday jog or making a quick after-work stop at the health club. But the body needs easily-digested carbohydrates, electrolytes, and fluids to counter the effects of relatively intense workouts lasting 90 minutes or longer. Nutritionists recommend that professional athletes and weekend warriors alike experiment and find what works for them.
For athletes who experience problems with dehydration and cramping, salt often alleviates those issues. Post-exercise recovery foods should include a carbohydrate-protein combination like chocolate milk has. The more variety the better, because endurance athletes often experience flavor fatigue

Research shows that some natural food options can be more nutritionally effective than heavily-marketed sports drinks, energy bars, and gels. Many are more cost effective as well.
“There’s nothing magic about the engineered foods,’’ said sports nutritionist Nancy Clark, who has counseled members of the Red Sox and Celtics as well as Olympians and college athletes. “There’s nothing you can’t get through real food. Inside the box, tends to be the engineered foods. I encourage my clients to think outside the box.’’
With the current economy, athletes may find an outside-the-box approach adds value, nutritionally and otherwise. Well-known sports drinks and foods can be an expensive proposition when compared with natural food alternatives. Gatorade’s chocolate nutrition shakes generally cost around $3 per 11-ounce can. Chocolate milk generally costs around $3 per 64-ounce carton.
Athletes going long distances need simple, easily digested carbohydrates to refuel. Nutritionally speaking, that translates to sugars. On long runs, marathoners might carry cookies or other sweet treats as alternatives to energy gels.
“I’ve been using sugar cubes a lot with my athletes because there is the cost factor,’’ said sports nutritionist Leslie Bonci, whose clients include professionals and Olympians. “In this day and age . . . you have to give people choices where they don’t have to spend a fortune.’’
While gels may contain added electrolytes and performance-boosting caffeine, it often comes down to a matter of personal preference. Palatability and practicality play big roles. Some athletes like the crunch of sugar cubes over gooey gels. Some like conveniently packaged gels over gummy bears pulled from linty pockets.
“The longer you go, everybody is looking to build up this repertoire of food you can get down and have stay down,’’ said sports nutritionist Suzanne Girard Eberle, a former US 5,000-meter track champion and avid cyclist and climber.
She stressed that training time is when athletes should experiment with different foods and beverages, adding: “No foods are off limits, if used appropriately. There’s the whole cookie pile, the candy pile. . . . I’m an endurance athlete, so I don’t find these bizarre.’’
Understanding the nutritional logic behind athletes’ surprising choices helps. Pickle juice and its close cousin sauerkraut juice, as well as mustard, are all high in sodium. Sodium helps the body retain fluids. When the body keeps enough fluid in muscles, it helps eliminate cramping. At ultra-marathons, there might be salt shakers and extra salty potato chips at refueling stops.
Pickle juice provides athletes a two-for-one with sodium and fluid in one shot. The average pickle spear contains 220 milligrams of sodium versus 110 milligrams in an 8-ounce bottle of Gatorade. Since natural pickle juice should be consumed in small doses, nutritionists advise that athletes supplement with other fluids.
“In all fairness, the taste is kind of debatable, but it works,’’ said cyclist Christian Helmig, who last year won the pro division of the Hotter ’N Hell Hundred, a ride held every August in Texas, while slurping Pickle Juice Sport. “It helps with the cramping and helps you to play harder and longer on the hot days.’’

Coconut water, the clear liquid in young, green coconuts, has long been popular in places like Brazil. It naturally contains 15 times more potassium than most engineered sports drinks. Working in concert with sodium, potassium helps with fluid balance and proper muscle function. In the United States, coconut water has been marketed as a “natural sports drink.’’
Athletes have also repurposed Pedialyte and Ensure as sports drinks, correctly figuring products designed for opposite ends of the age spectrum had something to offer. Another kids’ drink - chocolate milk - is popular after workouts for its proven power to aid recovery.

“It’s something I picked up while I was here and I stuck with it,’’ said Patriots cornerback Terrence Wheatley. “I don’t really get as sore as I used to now that I’ve started doing it. Hopefully, a mixture of that and Gatorade helps.’’
Boston Breakers forward Jennifer Nobis drinks chocolate Slim-Fast, a low-calorie protein shake, after workouts, and she notes that female pro athletes have to watch their calorie intake and weight differently than their male counterparts. “I can notice a difference when I do use it or I don’t use it,’’ said Nobis.
“It’s what works for each person, and there’s a lot to say about the psychological benefits of some of the things we do,’’ said registered dietitian and 2008 US Olympic Marathon trials qualifier Jackie Dikos. “If it gives you a psychological edge, that’s good, too.’’

While there is sound science behind many unusual food and drink choices, Dikos added: “If something sounds too good to be true, it probably is. I would hate for people to think, ‘I’m going to drop three minutes by starting a gummy bear regimen.’ And I hope people don’t take it to the extreme.’’

Consuming a Halloween-size bag of gummy bears or jar of pickle juice at one time can do more harm than good. Above all, exercise moderation and common sense before you head out the door.

Happy Friday and Happy Weekend!

Stay tuned for Mission Monday as Bre and I tweak a Pre-race or Weekend Warrior meal to make it Gluten/dairy free. Its a good one too!

Wednesday, April 28, 2010


So I have to admit, James and I are carnivores, but this week has a been a little different.........more veganish you might say. You see, James flys out tomorrow for another out of state race and I head out Friday for a little "race" in D-town. Therefore, our fridge is bare and I really don't want to buy a bunch of food before we leave. The good news is, we are definitely EATING UP all our VEGGIES (don't want t leave them here all by their lonesome!).
Anyway, I was reading the lovely Vegan Angela's blog the other day and saw her recipe for Jiffy Burgers. Just so happened that I had most of those ingredients in my fridge, yea! I thought I'd give it a try (with a little switcher-roo in the veggies and flour). Check it!

Homemade Veggie Burgers (aka Jiffy Burgers)
Also adapted from here

cup (240 ml) cooked, drained beans (I used chickpeas)
1 cup (240 ml) chopped mixed vegetables (I used carrot, celery, cucumber, Kale, and tomato)
1 small onion, cut into chunks (I actually only used 1/4 cup)
1/2 cup (120 ml) raw sunflower seeds
1 Tbsp (15 ml) raw pumpkin seeds
1/4 cup (60 ml) fresh parsley or cilantro, chopped
1 Tbsp (15 ml) Bragg’s, tamari or soy sauce
1/2 tsp (5 ml) dried dill weed
1/2 tsp (5 ml) dried basil
1/2 tsp (5 ml) dried tarragon
1/4 tsp (1 ml) fine sea salt
dash cayenne ( I actually used a curry spice instead)
1 tsp (5 ml) finely ground flax seeds
1/4-1/2 cup (60 ml-120 ml) flour (I used buckwheat)

Preheat oven to 375F (190C). Line a cookie sheet with parchment paper, or spray with nonstick spray.
Place everything except the flour in the bowl of a food processor and blend until almost smooth and only small flecks of vegetables remain (I like my burgers fairly homogenous; if you prefer chunkier burgers, process a bit less). Sprinkle with 1/4 cup (60 ml) flour to start, and pulse to combine; check the texture of the mixture with your hands. It should be very moist but still hold together. If the mixture is too wet, add more flour until desired consistency is reached.
Shape the mixture into 6-8 burgers, depending on how big you’d like them. Flatten each burger to 1/2 inch (2.5 cm) thickness and place on the cookie sheet, spacing evenly (these won’t spread as they bake).
Bake about 15 minutes on one side, then flip and bake another 10-15 minutes on the other side, until burgers are lightly browned. These may also be cooked on a flat grill; spray with olive oil spray and grill 8-10 minutes on one side, then flip and grill another 5-8 minutes on the other side.
We topped it with a little avocado and chalula sauce.

So what were the results for first our "veganish" meal??? Delicious!!! And the hubs agreed! We will definitely be  making these again. Plus, we used up a ton of good vegetables and now I feel resourceful, yea!
Thanks Angela for this "jiffy" of a recipe!

Going along with "veganish" and "jiffy" theme, I wanted make the hubs some gluten free goodies to take while traveling. Joanna had this awesome recipe post this morning for Jiffy Peanut Butter Bread so I thought I'd see if I had any ingredients that were similar. Turns out, I did! Here's my Gluten Free /Vegan version. Thanks Joanna. This recipe is a keeper!

Almond Butter Currant Bread

1/2 cup Raw Almond Butter
1/3 cup Sugar (or your favorite sugar substitute)
1 1/2 cup Milk (I used unsweetened Vanilla Almond Milk)
1 cup Amaranth Flour
1 cup Coconut Flour
4 t Baking Powder
1/2 cup dried currants
1tbsp cinnamon
1 t Salt

Preheat oven to 350 degrees. Blend peanut butter, sugar, and milk together. In a separate bowl, combine dry ingredients then add it to the peanut butter mixture, blend. Pour batter into a bread loaf pan coated with non-stick spray. Bake for 45-50 minutes

Gooey Goodness!

Well, I think I got rid of a lot perishables in our fridge and pantry, phew! Just need to eat a few more bananas and we're set.

Happy Hump day!



Monday, April 26, 2010

Krunchin' some Kardea

Hello! Did you enjoy the weekend? The sun was shining here and it was a pretty active weekend with work, play, chores. Well, we did get a little down time..........

The hubs finally got back late Sunday after a great race in G-town and now he's enjoying a recovery week while I am HATING enjoying a taper week. Hubs Coach has been training me for a race up in D-town. We head out Friday! Family, Fun, and racing........YEEHAW!
Anyway, Saturday was ALSO a great day because I got some goodies in the mail.

Kardea Nutrition sent a sample of their bars. I was so anxious to try them! I've been seeing them at Whole Foods and other Health Food stores around Austin. Here are the stats on the bars.

Plant Sterols-1 grams
•Total Fiber-7 grams with 5 grams Soluble Fiber

•Heart Healthy Soluble Fiber-3grams

•Protein-7 grams of Protein

•Vegetarian-Friendly (Chai Spice & Banana Walnut Are Vegan)

•Kosher Certified

•Only 150 Calories/Bar

•No Trans Fats

•Lower Glycemic Formulation

Pretty good to me! Now the question do they taste? Well, I first ripped open the the lemon/ginger (because I love that flavor combo) and took a bite. It was scrumptious! So scrumptious that I wanted to treat it as a luxurious topping to my yogurt mess. Plain Greek yogurt/cottage cheese mixture with lemon ginger kardea bar crumbled on top. GENIUS! This gave my mess such good flavor and added lots of fiber and extra protein.

My husband tried the Cherry almond and his exact words mumbles were...."MMMMM....Goood!" The other flavors (banana nut and chai spice) were also good, but I still love the Lemon/Ginger! Not too sweet and perfectly chewy.
I think a lot of people in the food/blogger world have probably tried these and loved them. They are great for post workout snacks, etc. Try 'em! Let me know your favorite flava!


Mission Monday will be back next week with Me & Bre tweakin' a Pre-Race Meal recipe. Stay tuned!

Friday, April 23, 2010

Core and More

Hello!!!! Yea for Friday! Well, the coach  hubs has left this weekend for a race.

And I'm stuck here.....

Wish I could go, but I have a few clients to meet with, train, etc. Gotta do whatcha ya gotta do! But still, flying solo is kinda fun. I get a chance to catch up on cleaning, organizing, working, baking, etc. Then I am super excited when the hubs returns!

Anyway, every Friday I teach power cycle/core and today was awesome! My class killed it and my legs sure felt it. I'm pretty lucky to have such fun class members. After an intense 45 min spin we followed up with what I like to call "GET YOUR CORE ON THE FLOOR!" This routine is about 10 minutes and involves lots of pushups, planks, ab workout, etc. Here's a little demo routine for ya!

10 min CORE & MORE
- 10 stability ball pushups
-roll out and do 10 wide push ups with feet on ball
-10 to 15 pikes/jack knifes on stability ball
-25 crunches on stability ball
-10 tricep push ups on mat
-60-90 second plank alternating from plank to dolphin plank for 1 minute then hold for 20-30 sec

Repeat 3x. Stretch! Done and DONE!

After class I usually have a couple clients in the mid morning and afternoon but my afternoon client had to cancel so I grabbed the pups (Sadie Mae) and went to the trails.

Waiting for me to take a picture before we hike, so patient. :)

Stop to view the scenery

Fun times!

Well, its dinner time and I'm think of doing my favorite tapas. Goat Cheese, smoked salmon, raw veggies, and of course.......WINE! Gonna sit back, enjoy my glass, and watch some Food Revolution. Ah yea baby!
Whats your favorite "tapas" plate?!


Wednesday, April 21, 2010

It's Taper Time

Well, its taper time here at the Cotter house (not for me but for the hubs). James leaves this weekend for a race on the Gulf. This is his 3rd race of the season but really the first BIG WTC (ironman series) race. That being said, we keep the eats a little lighter since he's doing less training. I still try to cook the same amount of food, just focus more on good fats/protein to keep him mean and lean. For instance, I made Chocolate Protein BR Crispies & Oats for breakfast instead of full on oats and oatbran. For a side dish I made parsnip fries with nut butter instead of our usual sweet potato fries. He also stays away from caffeine, most dairy, heavy sugar foods, and gluten. This really helps his body to absorb all key nutrients from foods as well as from his First Endurance Multi-V, plus it takes away any GI distress.

So what are Chocolate Protein BR Crispies & Oats? Just as you read it. I take 1.5 cups of brown rice crispies (unsweetened) cereal and mix into a bowl with 1/2 cup oats. Pour boiling water over them and let them sit covered for 5 minutes. The crispies and the oats combine (you can still hear the crackle and pop, haha) and make a really big bowl of goodness. Then I add a bit of almond milk, chocolate whey protein, and strawberries. More food, a little more protein/less carbs since he's not doing massive amount of training this week. See....check it.

Now onto side dish deliciousness..............
Thanks to Angela, I tweaked a recipe that called for Parsnips and made some good 'ol Parsnip fries. Now, we love our sweet potatoes but thought I'd give the parsnips a shot. Good thing I did because they were awesome!

3 parsnips cut into pieces

1 tbsp grapeseed oil

1tbp sun nut butter (you can also use almond or cashew butter).

spice!!- we used an African spice mix but you can use chili pepper, cayenne, cumin, etc.

Toss in a bowl and coat evenly. Bake at 400F for 20-25min. Turn them once. I also broiled them the last 3 minutes for extra crispiness, see!

Anyway, once taper week is over we'll be back to denser training foods and I know the hubs will definitely be downing a pizza and beer right after the race! Kinda a tradition. Hey, everything in moderation, right?!?!

Do you have any taper foods? Whats your favorite post race food. I always crave orange slices right afterwards and then definitely something salty, like pizza or anything with MEAT! Need to replenish that sodium  .
Alright, off to make some dinner.

Monday, April 19, 2010


Hey guys. Welcome back to Mission Monday. Well, Breanne was able to get her oven fixed (yea!) and baked away this weekend. Here's her post about experiencing with the Avocado Bread. Stay tuned for our next recipe.....most likely an entree!


An avocado filled afternoon...

I finally was able to get time to bake my version of the avocado bread after a minor delay this week. I accidently blew up my oven the day after Lindsay posted Mission Monday. Yup, sparks & smoke and the whole deal came from my totally ghetto oven and no replacement of the old school fuses was bringing it back to life. And I had to wait until my landlords found another oven for me which was 5 days later!!!

I woke up this morning, and it was FREEZING outside and forecasting rain & flurries ( april...). I was supposed to go on the club bike ride, but it was way too cold for me to survive for 4 hours on a bike trying to not get dropped by the guys. So I opted for the trainer, and did a solid ride on there instead. Post-ride I knew I had two hours to bake the bread before I had to leave again. So pulled all the ingredients from the cupboard and fridge, and got to work!

The changes I had to make (or accidently made!). I used coconut oil instead of coconut butter. And I chopped too many figs so it was a rather heaping 1/3c that went in. Cloves—I don’t know what those I doubled...ok...I tripled the cinnamon (I LOVE CINNAMON!) Oh yeah, and I was trying to multitask as I was baking (getting ready to leave for a funeral, get lunch, & email my dad tax stuff...) so I almost forgot the eggs. Meaning I had the whole mixture done and then it looked I read through the recipe again and realized there were no eggs in it!!! So....the eggs went in at the very end- probably not orthodox baking method but it work!

The avocado bread mix

Out of the oven

Good thing it was done in time for me to get out of the house on time, and really good news since I was running late and hadn’t gotten to eating lunch yet- so grabbed a bowl, cut the avocado bread (yup without letting it cool...), into the bowl (it didn’t really stay in bread slice form...but crumbly version was yummy too!), and tossed on some almond butter and took it “to-go” YUM!!!

And last, the bowl that went into the car with me!

Now how did the recipe shape up for a Celiac student athlete with time constraints? Well, I had exactly two hours to get it all mixed and in & out of the oven- and it was perfect timing. Mixing it only took me about 20-30 minutes to get everything ready, mixed and into the oven- which I love that it is super quick and easy (and very little clean up...I hate doing dishes!).

I discovered I really like figs...I’d never had them before but they are definitely going to find a home in my cupboards-- and probably into my jersey pockets for some riding food. Natural sugars, lots of potassium = great little snack for the bike! And hello calcium- and for someone who relies on calcium supplements, the calcium stats on these little figs rock!

Avocado was a great addition to bread for my athlete busy lifestyle- it has more potassium than bananas, calorie dense, packed with all good fats, and has the highest protein content of any fruit! I’m loving that! And it was perfect for eating on the run---some almond butter on top and off I went with a very happy tummy. Delicious, healthy, & easy? Now that is my kind of food!


Sunday, April 18, 2010

Makin' My Rounds (Recipes, workouts, & more)

What a weekend! Busy but very productive, so that makes me feel good! Look at the to do list that was all checked off!!
Make Healthy bites for clients

Saturday Vendor Sampling at CATZ

Long run (up early to beat the rain)

Home Workout on TRX

Meet with Nutrition Client

Train 2 clients at WB (Wild Basin)

Make Apple Cinnamon Protein Coffee Cake for Hubby

Laundry and wash sheets (YUCK!!)

Clean house
CHECK IT ALL OFF BABY! Now I really want a nothing weekend!
Here's the hubs doing some TRX. Side plank with feet in TRX straps.

And myself (I look a little worn out from it already, eek!)

Check out the hub's (a.k.a Coach) blog for more info on TRX!

Anyway, on to our eats. This weekend I Borrowed a lot of recipes and tweaked them a bit. It was so fun! First up, Gina's (Fitnessista) Breakfast Cookie. This was AWESOME!
1/3 cup Oats
1/5 cup Oat bran
1 TBSP almond butter
1 TBSP smashed raspberry
1 serving Life Basic Vanilla Protein
Coconut on top
Combine all and spread on salad plate. Put in the fridge overnight to eat in the morning THis made a BIG COOKIE. I actually put in the in freezer for an hour so that I could try a little before bed. I am impatient, what can i say?!

Today I am Janetha's Amazing Apple Cinnamon Protein Coffee Cake. I made the gluten free/lactose free version. This rocked my world. Thanks G$$ (thats my nickname for Janetha's future married named).
Here's my GF/Lactose Free Version.


dry bowl:
1/2 cup Amaranth Flour
2 servings 100% whey vanilla protein powder (Mine has 23g protein per serving)
1/2 tsp baking soda
1/4 tsp salt
wet bowl:
1 TB Blue Agave nectar
1 TB Butter (I use Irish Kerri Gold Butter, YUM!)
1 TB grapeseed oil (or olive oil)
2 large egg whites or 6 TB carton egg whites
1 tsp pure vanilla extract
1/2 cup 0% greek yogurt (i used lactose free cottage cheese instead)
1/2 of a medium granny smith apple, sliced into small pieces
3 tsp cinnamon, divided
1/4 cup slivered almonds (I used chopped pecans)
3 TB organic sugar substitute (I used sugar crystals)

1. preheat oven to 350 degrees. spray a 5 x 7 baking pan with cooking spray, set aside.
2. toss sliced apples with 1 tsp cinnamon.
3. spray a small skillet with cooking spray and cook apples over medium heat, until tender. set aside
4. combine pecans, sugar crystals substitute and remaining 2 tsp of cinnamon in a small bowl. set aside.
5. combine “dry bowl” ingredients, set aside.
6. in a separate bowl, combine sugar or agave nectar, butter and oil. mix well until you have a creamy texture
7. add egg whites and vanilla. mix well.

8. add yogurt (cottage cheese). mix well. mixture should be creamy. I actually use a mixer.
9. add the flour mixture, a little bit at a time, mixing thoroughly each time you add more.
10. pour half of the batter into the prepared baking dish.
11. place all of the apples evenly on top of mixture.
12. place half of the pecan mixture on top of the apples.
13. pour the remaining batter into the dish.
14. top with the remaining pecan mixture.
15. bake at 350 degrees for approximately 20-25 minutes, or until top is golden brown and an inserted toothpick comes out clean.

Served it up with a little egg/veggie bake with Avocado and fruit. It was heavenly! So those are my steals for the weekend. You should definitely try them!

Enjoy the last bit of your Sunday. Cheers!


Thursday, April 15, 2010

Run, Recover, Refresh!

Oh Thursdays, we can just smell the weekend can't we? Well, I have to work this weekend but at least its fun! We have a Re-Grande opening at CATZ (sports performance center) this weekend and we (Healthy Bites) will be setting up a sampling booth to all who come. I am the Nutrition Manager at CATZ, so I will be meeting a lot of our new clients as well. Its gonna be very busy but very cool! Anyways, today but the hubs Coach had me do a killer tempo workout. And i mean KILLER! I was a dripping sweat afterwards. You can actually modify this workout for those who want a little HIIT work.

Here's the original Temp Run Set up.
10-15 minute warm up
4 x 8 minutes at race pace with 2 minute walk/jog
try to increase speed at each set)
10 minute cool down

About an hour total and no more...phew!

5 minute easy warm up
90 sec hard (race pace or faster) followed by 90 sec walk jog
repeat 5 times
5 minute cool down

25 minutes total

Let me know if you try it!

Anyway, I was super thirsty and needing some good recovery food so I made some.......

Cherry Vanilla Protein ice cream.
  • 1 cup vanilla almond milk
  • ice and a little water
  • 2 tbsp dried coconut milk
  • 1 serving BIOCHEM Berrys N' Whey
  • 1 cup frozen cherries
  • 1 tsp vanilla extract
  • 1/2 tsp xanathum gum (extra to make it into thick ice cream)
  • 1/8 tsp guar gum
  • Topped it with a little cocoa and crumbled PB&J Lara Bar.
AWESOME!! SO refreshing!

And.....some more B.A.S from this week. Also so refreshing!

Happy Almost Friday. Hope you did your taxes.....we filed for extension again, eek!


The TRX is opened and we plan on using it this weekend. Maybe a vlog to come??? Lets hope so!

Breanne is baking away and will post about her experience with the AVO BREAD next week!

Tuesday, April 13, 2010

Torture Tuesday

Alright Torture Tuesday is over but the good thing is that it was followed up with Tiliapia Tuesday, yum!
Tilpia with honeydew relish (tiliapia is under there somewhere, ha!), roasted brussels with nutritional yeast, and a yummy salad caprese!

Anyway, back to torture Tuesday.......You see, my husband gave Tuesdays its nickname due his monster workouts. Three workouts with one hard swim a brick workouts (bike/run). I call it torture Tuesday because my coach (the hubs) gives me a track/treadmill workout for training followed up by teaching my Total Body Conditioning class(filled with lots of cardio intervals, plyometrics, strength!). When I am done my legs are usually fried from the track/treadmill workout and my arms are usually fried from all the push ups, etc. I love it though! I thought I'd share the workout I gave my class today. Let me know if you try it and feel free to ask any question!

Warm up: 10-15 minutes cardio (we use spin bikes)
Start off by 5 minutes easy on the bike then do 10 minutes of hill work, flat sprints, and jumps with less then 30 seconds rest between sets. Let your legs spin easy one minute before hopping off (getting the heart rate down a little).

Circuit 1:

15 body weight rows or renegade rows

25 heavy squats

15 chest push ups

50 skaters

20 mountain climbers

10-12 close grip push ups

15 (each leg) reverse lunge with bicep curls

No rest in between exercises (do this set 2x, you can rest 30-45 sec after the first set)

Cardio- 8-10 minutes (2 minutes steady then 3 minute hill, 2 minutes of jumps, followed by 1 minute sprint, 2 minute easy recovery)

Circuit 2 (timed effort)

1 minute single arm snatch

1 minute static lunge with tricep kick back

1 minute windshield wipers

1 minute single leg dead lifts

Repeat 2x and make sure to alternate legs/arms the second time around.

8 minute Cardio Core Finale
1 min spin or other cardio (two 20 sec sprints with 10 second rest)
1 min plank
1 minute spin or other cardio (hard climb)
1 minute weighted bicycle
1 minute jump rope
1 minute russian twist with weights (8-10lbs)
1 minute burpees
1 minute v-ups


total time ~ 1 hour
Phew! I'm tired just writing that. Happy almost Hump day!



Monday, April 12, 2010


Hello. Happy Monday. I am actually glad th weekend is over. Lots of work plus a sick dog, computer crash, and car troubles. SHEESH! I thought weekends were suppose to be relaxing?!?! Anyway, tis life!
In other news, welcome to Mission Monday! You see, I have a fellow blogger, friend, triathlete who I've been exchanging workouts (James' workouts) and recipes for the past two years! She has been an awesome follower and I love emailing and catching up with her, BREANNE!

This is Bre and her friend Nic enjoying some gluten free goodies!

Breanne has celiac and knows that I cook/bake gluten free as well. I was diagnosed as NCGI (non celiac gluten intolerant). I basically get the same side effects as a celiac but luckily it doesn't damage my intestinal track as bad as it does when you have CELIAC. Anyway, Breanne is working on her thesis in Canada and training for her first half Ironman, YEA! We thought it would be fun to try a little "tweaking." She wants to find more recipes that are easy, gluten free, healthier, and quick for her active lifestyle. I told her I would take her up on that. That brings us to MISSION MONDAY! One to two times a month, Breanne will send me a recipe (meals and/or snacks) and I will tweak it, post it, then she will bake it, try it, and give feed back. Sound good? Its all about honesty here so feedback should be interesting.

First up........AVOCADO QUICK BREAD. Here's the recipe and what I tweaked.


1 cup Flour Amaranth flour (more fiber, protein, and less sugar than flour)

2 tbsp ground flax seed ( I added this in place of one egg)

3/4 teaspoon baking soda

1/2 teaspoon baking powder

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg cloves

3 tbsp butter,  instead I used coconut butter (softened)

1/4 cup sugar I used 2 packets of sugar crystals (stevia and raw sugar combined)

2 eggs 1 egg and 1 egg white

1 cup mashed ripe avocado

1/2 cup butter milk unsweetened vanilla almond milk instead

1/3 cup chopped pecans

1/3 cup raisins, I used chopped dried fig

1-1/2 teaspoons grated orange zest

I also added 2 tbsp unsweetened applesauce


1. Preheat the oven to 350 degrees F (175 degrees C). Grease one 9x5 inch loaf pan. Sift together the flour, baking soda, baking powder, salt, cinnamon and cloves. Set aside.

2. In a medium bowl, cream together the sugar and coconut butter until light and fluffy. Beat in the eggs one at a time, then mix in the mashed avocado.


Stir in the dry ingredients alternately with the buttermilk until just mixed. Fold in the chopped pecans, figs and orange zest. Spread the batter evenly into the pan. I added a few more pecans on top and drizzled it with a little agave nectar and more cinnamon.

3. Bake for 60-65 min in the preheated oven, or until a toothpick inserted into the center of the loaf comes out clean. Allow loaf to cool in pan for at least 20 minutes before removing.

Looks pretty good, eh? Look at those chunky figs and pecans! If you want that nutrition stats, just email me and I'll calculate it. But at least you know its HEALTHY, GLUTEN FREE, and DAIRY FREE! SWEET!
Okay Breanne, its your turn. Bake away and report back.


Friday, April 9, 2010

Lovin' some B.A.S & Protein Treats

Wow, what a week. So glad its the weekend, even though I still have a few training clients, I am gonna soak up the sunshine and get outdoors as much as I can (if the darn pollen doesn't stop me first, bugger!).
Anyway, this week was full of B.A.S (Big A** Salads) and protein treats! Love it. The hubs actually loves having B.A.S for lunches/dinners so it was fun to buy lots of GREENS and Fixins. Here's a couple of our B.A.S's for the week.

Blackberry, kale, Chicken, and Avocado

Black Bean and Veggies
thrown on a bed of spinach with a litte CC (cottage cheese) topping.

On another note, I had a client request a special flavor healthy bites (these are the GF/Organic bite size snacks I make for people). See picture of them below.

Anyway, she wanted low carb high protein Peanut Butter and Chocolate. So I experimented and experimented. I ended up buying Walden Farms Peanut Butter Spread to mix into my batter with Chocolate Whey Protein and Carob Chips. The Peanut Butter Spread wasn't my favorite do to the added ingredients and splenda but heck, it was better than aspartame and low calorie, sugar free, and gluten free as she requested. Well.....the combo tasted great but didn't really hold a "ball" like most my snacks do. So then I decided to keep it and refrigerate it for a protein batter snack. And boy did I snack on that, so much my stomach was not wanting to see it ever again, haha! So since I didn't want to see the batter again, I decided to convert the rest into protein carob chip muffins. It worked! Much better for my snacking belly.

Carob Chip Protein Muffins
Makes 6-8 Muffins
  • 1/4 cup carob chips
  • 1/3 cup GF buckwheat flour (you can probably use other flour like wheat bran, coconut, etc as well)
  • 1/4 cup ground almonds of almond meal
  • 1/4 cup Rolled or Raw Oats (GF)
  • 1 egg (or 2 egg white for those who fear yolk, ha ha!)
  • 1.5 serving of Chocolate Whey Protein
  • 1/2 cup Walden Farms Whipped Peanut Butter (if you use regular PB than switch to 1/4 to 1/3 cup).
  • 1-2 tbsp honey (you can use other sweeteners if you prefer...honey just helped with consistency)
Mix Batter thoroughly and pour into coated muffin pan. Bake at 350F for 14-16 minutes. YUM! Third times a charm I guess. Even though the protein batter was GOOD it was just to rich for me. Muffins are much better for grab and go.

Cheers and have a great weekend!



Yes,  the PB spread is NOT good alone. But combine it with chocolate and you can't go wrong. haha!

Thursday, April 8, 2010

Morning Glory vs. Nitty Gritty

Some way, some how, my day went from a nice catch up day of work (not too bad), to crazy busy afternoon. I had no idea that was coming. My morning started off lovely.....ended up not having to sub a conditioning class and had another morning client reschedule. WOO HOO....Freedom! This meant I could sip on my coffee a little longer, make my husband breakfast, then head out for a trail run in some sunshine. Couldn't be better. I even had time to make post run protein pancakes! But as soon as noon hit, BAM, back to the nitty gritty and more! So now I am taking a little break from to work, phew!

Here's the photo re-cap of my Thursday "morning glory" for ya. Short, sweet, and to the point!
Trail Head

Here we Go!

Beauty of Austin
Stopped to admire our Texas Bluebonnets!

"Cocoat" Protein Pancakes (cocoat is my slang for an oat and coconut flour combo. Corny?... yes!)
  • 1/3 cup coconut flour 
  • 1/3 cup oats or oatbran (I used a mix of GF oats & oatbran)
  • 4 egg whites (or 2 egg white and 1 egg)
  • dash of baking powder
  • dash of cinnamon and ginger (ginger is optional of course)
  • 2 heaping tbsp of unsweetened apple sauce
  • 1/4 cup unsweetened plain or vanilla almond milk
  • 1/2 cup cottage cheese (this was a HEAPING 1/2 cup)
  • 4 tbsp vanilla protein powder
Makes around 7-8 medium pancakes.
No topping shown here but I ended up sprinkling them with a few blackberries and honey. DANG GOOD after a run!
Now I must get back to work. Happy Almost Friday!