If you’re feeling less-than-energetic, you’re in luck.   This week’s Loving the Bite recipe is made up of 6 Energy All-Stars.  And, what better time to eat energy all-stars than first thing in the morning?  To be sure, the energy from these bars isn’t just quick and then fading.  The ingredient combo provides quick and long-lasting energy, from sources of carbohydrates, medium chain triglyceriedes, easy-to-digest fiber, minerals like copper, and protein.  Best of all, they take only 6 ingredients, and 5 minutes to make.

Recipe of the Week: High Energy Protein Breakfast Bar

Ingredients:

• 3/4 cup cashews
• 1/2 cup hemp seed hearts
• 1/2 cup chia seeds
• 3 Tbsp organic coconut oil
• 1 cup dried tart cherries, apricots, or dried cranberries
• 2 scoops undetatured whey protein or your favorite protein powder (optional)

Instructions: Place all ingredients in food processor, process until smooth.  Press into a greased bread loaf pan (if it’s sticky, you can use wax paper to press).  Place in in refrigerator until firm.  Cut into 6-12 equal bars or squares, depending on if you want snack or meal bars.  Store in refrigerator.

Makes 6 meal bars or 12 snack bars.

Nutrition (per serving of 6 meal bars): 349 calories, 26 grams carbohydrates, 20 grams protein, 20 gm fat, 26 mg sodium

Comments: And now, the Energy All-Stars:

Cashews are special food because they are especially high in copper.  Copper is a key nutrient for energy as it supplies a specific enzyme that’s necessary for both energy production and iron utilization.  What’s more, copper is an antioxidant and important in collagen health.  Click here for more on cashews.

Hemp Seed Hearts are the nutrient powerhouse of the hemp seed.  And, the hemp seed is a wonderful source of fiber, protein, vitamins, minerals, and ALA omega-3s.  Click here for more on hemp seeds.

Chia seeds are one of my favorite energy foods.  Like hemp seeds, they are high in fiber, protein, minerals, and omega-3s.  And, they make a great breakfast food as they will keep you feeling comfortably full and satisfied throughout the morning due ot their ability to absorb water and “gel.” To take full advantage, make sure to begin hydrating in the morning with coffee, green tea, black tea, or water.  Click here for more on chia seeds.

Organic coconut oil is a staple of my recipes and diets.  It’s a very special fat.  It is primarily composed of medium chain triglycerides, a quick-acting fat that is easily absorbed and used as an energy source by the cells.  Read more about organic coconut oil.

Dried Cherries or other fruit choices provide the only significant carbohydrate source in the recipe.  Although I recommend less carbs and more protein and healthy fats than what’s in most typical diets, it’s still a good idea for cyclists to have a whole-food source of carbs at breakfast, lunch and daytime snacks.

This will provide the wake-me-up you need in the morning.  Undenatured whey protein is a unique ingredient in that it can increase the production of glutathione, a super-antioxidant made by our cells.

But buyer beware, there’s a lot of “junk” protein powders out there and you must wade through to find a “clean” minimal-ingredient undenatured whey protein.  You can read all about it here.

Or, if you prefer a vegetarian protein, I recommend a rice/pea blend, or one that uses a variety of plant proteins such as Vegasports Performance Protein.

But what makes this bar special?

What makes it different for every “energy bar” out there?  Or, even our Loving the Bite Lemon Energy Bar?  More protein, more healthy fats, more fiber, less carbs, and completely whole-food.  These are a perfect recipe for Daily Nutrition, but may be too slow-digesting and “heavy” for intense Training.

Bonus Recipe: Turn this Breakfast Bar into a High Protein Dessert

Need a high-protein, low-carb treat to satisfy your sweet-tooth before bed? Cut one of these bars into a third, add just a few 70%+ cocoa dark chocolate chips or shavings, press into the top, and you’ve got a satisfying high protein treat.  Before bed, stick to more protein and less carbs to improve ongoing muscle recovery.

This week, I hope these bars offer an easy get-up-and-go breakfast option for you.  I know my schedule often demands something fast.  But, it can’t be just fast.  It needs to be whole, real food.  No “junk” ingredients.  Even in a rush, you deserve good nutrition and a bar that packs energy to start your day.

Fuel Your Ride. Nourish Your Body.

Sometimes, you just have to take matters into your own hands, head to the kitchen, and make some dynamite training fuel. Or, at least, I tend to have to.  For 12 years, many miles on the bike, and many mountains climbed, we’ve chosen my homebrew drinks, bars, and whole food options.  Here’s my top 5,  and when and why I use each:

Recipes of the Week:

Top 5 On-the-Bike Fuel Recipes:

Fresh Lemon Energy Bars

Lemon  is simply a favorite flavor in my house, and I use these bars for during-training nutrition hour to hour.  They add the carbs I need, in addition to a sports drink, to meet hourly nutrition goals.  The break apart easily, are easy on the stomach, and travel well.

PB-Chia-Honey Balls

PB2-Chia-Honey Balls are a new favorite of mine.  And, thanks to the a current client, I’ve perfected and re-edited this recipe to make them race-ready, and good-in-the-jersey-pocket (see recipe at the end of the PB2 post). I use these for pre-ride fuel (about 30 minues out), hourly fuel, or even my “solid food” every 3 hours.  They have a good taste and are easy to chew.

Sweet Potatoes 

Among these optoins, my personal favorite is the Sweet Potato Mash.  You simply squeeze it out of the corner of a baggie and enjoy a not-too-sweet, whole-food option for long-lasting fuel.  I use these as a real food option every 3 hours or so of a long ride.

On-the-Ride Bacon Rice Burrito

These are the ultimate in real-food, long-ride treats.  Just think, after sucking down a sports drink and carb option hour after hour, you get to feist on a (small portion) bacon rice burrito.  These are salty, satisfying, but not so big that they will slow you down or cause many issues with digestion.  They are packed with savory carbs and give you something to look forward to.  After many a mile, these have saved me and my ride.

Simple Homebrew Sports Drinks

If you haven’t heard me say it before, I’ll say it again here: I’m a little cheap.  Or, as I would call it, clever and frugal.  Yes, when I really got into endurance sports by climbing big peaks and mountain biking, even Gatorade was too rich for my blood (I was young, married, and in college).  Many years later and I still prefer to save my money for new components when I find my homebrew works well, settles well, and is always available in my pantry.  And best of all, it has adequate sodium.  See what you think… Sure, there’s great options out there on the grocery shelves and I am always thrilled to highlight these as well.  Whatever your preference, just make sure to give your body the fluid and fuel it needs hour after hour so you can ride strong.

This week I’m on a mission.  A pantry purge, if you will.  When I shop for foods that are not completely whole food (for whatever reason), I generally try to avoid: high omega-6 oils like soybean oil and corn oil, artificial sweeteners with the exception of occasional stevia, colorings and fake flavorings, monosodium glutamate, high fructose corn syrup, and partially hydrogenated oils (transfats).  Pretty long list.  Pretty dismal shopping experience, huh?

Actually, since even within “processed foods” I’m looking for minimal ingredients, and I only buy a few of these, it’s not the hard.  And, luckily, more and more food manufacturers are accommodating picky patrons like me.  Now, I can find dressings without soybean oil, ketchup and jelly without high fructose corn syrup, and an ever-growing list of foods with natural, minimal ingredients.  And as you know, if I can’t find, I’m heading to the kitchen and making it.

But, I love my coffee.  And (gasp), I l-o-v-e my flavored coffee creamer.  I know that many of you do, too.  If you don’t already realize it, most commercial flavored creamers are loaded with junk chemicals and partially hydrogenated oils.  In fact, some brands include almost every one of the ingredients I try to avoid.  So, I’m happy that there’s a brand or two now made up of milk, cream, sugar, and vanilla.    Still, to add to the food pickiness that is me, I want organic dairy.  Or, maybe no dairy in this one.  I’ve found a good answer in this week’s Loving the Bite Recipe, and it’s the perfect opportunity to discuss partially hydrogenated oils.  I hope all you proud coffee drinkers, and even closet Coffeemate adders, find the same enjoyment.

Recipe of the Week: Easy Maple Coffee Creamer

Ingredients:

• 1 can organic coconut milk OR 14 oz. organic half and half
• 1/3 cup real maple syrup or organic honey
• 2 Tbsp real vanilla
• 1 tsp cinnamon

Instructions:

Mix well and store in refrigerator.

Nutrition info: 18 servings (1 Tbsp each).  Approximately 45 calories, 5 grams carbs, 5 grams sugar, 0 grams fiber, 0 grams protein per serving.

Comments:

Yes, like other creamers, this one is creamer is still high calories and sweetened.  And for some, it’s a no-go, especially if trying to lose a considerable amount of weight.  However, for many, a small portion or this minimal-ingredient, all-natural satisfying creamer is a delightful treat within a healthy diet.  And to me, as long as these clients are meeting their overall goals, this is fine.

Partially-hydrogenated-creamer?  Not fine.  Why do I try to avoid partially hydrogenated oils like the plague?  For the most part, they are manipulated, processed chemical fats with correlations to more and more chronic disease.  And, while it seems that most food manufacturers, fast food chains, and even legislators are identifying them and omitting them, there’s more to this story than meets the eye.  Here’s what partially hydrogenated oils are and how to give them the ax:

Partially hydrogenated oils are liquid fats (such as vegetable oils) that have been chemically altered to become solid at room temperature (such as margarine).  This alteration actually changes the “shape” of the bonds (from cis to trans) in the fat.  They occur only in very small amounts in nature.  They are found in man-made processed foods such as shortening, margarine, baked goods, boxed foods, candies, snack foods, fried foods, and salad dressings.  Basically, if a foods not in the form in which it was grown, it’s suspect.  These oils have become more common with the increase of processed foods, and are now becoming less common with consumer demand for less, or so it seems.

They have been strongly linked to increased LDL (bad) cholesterol and heart disease.  They are positively correlated to systematic inflammation in our bodies, which increases our risk for all many of chronic disease.  What’s more, some animal studies have linked them to  (non-alcoholic) fatty liver disease and scarring on the liver, especially in diets that also contain high amounts simple sugars.  While most natural fats are becoming more and more exonerated, these processed ones need to be dropped.

Here’s some strategies to get rid of them:

• Choose fresh, whole foods for snacks and meals.  Snack foods like fruits, veggies, raw or dry roasted nuts, seeds, and yogurt instead of boxed and processed foods such as crackers, cookies, and chips.  And even with “healthy snacks,” check out the label and ingredients lists.
• Make your own condiments, sauces, and products like creamers if you’re not willing to use a purely whole food.
• Make baked goods & dinners from scratch using olive oil, coconut oil, nut & seed oils, nut butters, applesauce, pureed fruits or small amounts of butter instead of margarine or boxed mixes.
• Pack your lunch instead of eating Fast Foods, and make quick, easy and delicious dinners at home instead of eating Fast Foods.
• Avoid “convenience dinners” such as Hamburger Helper, Rice-o-Roni, and frozen meals that contain partially hydrogenated oils.
• Double check “sports nutrition” foods and bars to make sure they do not contain “partially hydrogenated fats.”
• Within the “Total Fat” section of a nutrition label, you’ll usually find the amount of saturated fats and transfats.  Although it may be confusing, even when a type of fat is listed as “0,” it may actually be anywhere from 0-0.4 grams (they are allowed to round down).  Of course, once a food manufacturer has the amount low enough to label it as zero, you bet your spandex it will claim (in big letters) on the packaging that it is free of transfats.  This small labeling situation is a big problem because even small amounts are potentially harmful.  So, go beyond the nutrition label to the ingredients list.  Anytime you see partially hydrogenated oil, the product has trans-fats – avoid these products as much as possible!
• With this knowledge, read labels/ingredients lists and choose foods that do not contain trans-fats.  The use of these fats may even vary between food brands.  For instance, some brands of microwave popcorn have transfats whiles others do not.

Buyer Beware:  Anytime you buy food in a package or box, look for partially hydrogenated oils.  Even in “healthy foods.” Yogurts, cereals, breads, energy bars, whey proteins, and more may have them.

A healthy athlete is a strong athlete.  Protect your heart, liver, and overall health by using natural, healthy fats, from real, whole foods, rather than processed ones.  If you need a food ”product,” consider making it yourself or being extra picky in the grocery aisle.  Maybe even spend more time picking your creamer than your lube – okay, equal time.

Fuel Your Ride. Nourish Your Body.

When you look at food, do you see what it has to offer?  The nutrients, antioxidants, detoxifying components, fibers, energy-producers, and taste?  Or, do you mostly watch out for what you should avoid?  The foods that drag down your energy, promote disease, and harm your cells?  For years, there seems to be a mind-set of what to avoid.

Hopefully, you’re past that, and look for both what to avoid, and what to seek out to promote health.  This week, to encourage healthy cells, tissues, muscles, and systems, so we can ride and feel better, we’ll replace one food (that doesn’t necessarily harm you, but doesn’t offer the best of nutrition), with an absolute nutrition all-star.

Recipe of the Week: Lime Cilantro Cauliflower Rice

Ingredients:

• 1/2 medium cauliflower head
• 1 Tbsp coconut oil
• 2 Tbsp lime juice (typically juice from 1 lime)
• 2 Tbsp cilantro
• salt/pepper, to taste

Instructions:

1. Cut florets in small pieces and place in food processor. Pulse until the cauliflower is reduced to the size of couscous or rice grains. Depending on the size of your food processor, you may need to do this in multiple stages.
2. Place in microwavable bowl with glass lid like Pyrex.  Do not close tightly.
3. Add 1 Tbsp coconut oil.
4. Microwave 5-6 minutes.  Then, remove from the microwave and allow to steam for 1-3 additional minutes.
5. Fluff rice, add cilantro, lime juice, and season to salt/pepper, to taste.

Comments:

There’s more to healthy eating than just avoiding what’s “bad” for you.  It seems like the fat-free era of the 80s and 90s instilled a sense of “good dieting” in which you just avoided what you thought was bad.  “I don’t fry things, I don’t eat egg yolks, and of course, I only use fat-free dressing.”  First of all, as most readers know, I don’t subscribe, in any way, to fat-free eating.  Healthy fats are necessary and very important to your health, hormone balance, and obtaining a healthy weight.  In addition, I generally see healthy eating as what healthy whole foods and nutrients you’re actively consuming, not just what you’re avoiding.

Which brings me to our topic today.

Cauliflower rice.  Why in the world would you want to take a head of cauliflower and substitute if for rice?  Good question.

Obviously, rice is not a horrible food for you.  As an “intact” grain, rather than a ground and processed one, it is actually one of the better grain choices (along with oats).  But, it does lack in nutrients and health benefit it offers when compared to a vegetable.  And cauliflower is not just any vegetable, but a powerhouse of detoxifying super awesomeness.

That’s a big claim, I know.  In the past, I’ve called it a Wellness 1-2-3 punch:

Punch #1, Anti-inflammation: Who knew? Cauliflower provides both vitamin K and alpha-linoleic acid (the same omega-3 found in flaxseeds) to combat and prevent inflammation in our bodies.  What’s more, one of its detox components, glucobrassicin, can be converted to another anti-inflammatory compound that works at a genetic level to promote a reduction in bodily inflammation!

Punch #2, Antioxidants:  Next, to combat the free radicals that have built up in our bodies, cauliflower provides 2 excellent antioxidants, vitamin C and manganese.  Additionally, it contains many phytochemicals (remember, phytochemicals fight-o disease and damage) that work against oxidative stress, such as beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol.

Punch #3, Increased Cellular Detoxification & Gastrointestinal Immune Support: Lastly, cauliflower’s phytochemicals also include a group that works directly on cellular detoxification – both Phase 1 and Phase 2 cellular detox.   These phytochemicals belong to the glucosinolates group, and include glucobrassicin, glucoraphanin, and gluconasturtiian.  Add to it cauliflower’s high content of fiber, which directly promotes gut health and therefore indirectly promotes improved immune function, and you’ve got yourself a serious health promoting vegetable.  If you want to include more detox vegetables along with your cauliflower, add Brussels sprouts, Savoy cabbage, Broccoli, and Kale.  All fine cool-weather foods.

And, taste?  Cauliflower rice is delicious. Imagine my dietitian delight when I look across the table to see my kids eating a stir-fry that includes both cauliflower rice and stir-fried broccoli.  Double the cellular detox. Oh yeah!

So how might this affect your ride?  While cycling absolutely makes us healthier is most every aspect, athletes’ cells deal with a lot of junk, too.  Extra oxygen and nutrient turnover, more free radicals, more cellular damage, likely more time out in the sun, and a lot of physical stress.  You can give yourself a helping hand by pouring on the anti-inflammatory, antioxidant, and detoxifying nutrients found in many vegetables…like cauliflower (and not like white rice).  Go ahead and eat grains at dinner a couple times per week, but consider subbing in some extra vegetables on the other evenings.  Healthy, detoxifed cells await.

Fuel Your Ride. Nourish Your Body.

Does just thinking about Spring have your sneezing, wheezing, rubbing your eyes, and feeling an itch in your throat?  With all its beauty, all its excitement, and all its opportunities to ride, Spring also brings along a lot of pollen and seasonal allergies.  And although seasonal allergies aren’t exactly within my expertise, they significantly affect my clients, their training, and their wellbeing.  So, although I have no cure, here’s a recipe that may just help, even if only treating the symptoms – especially sinus symptoms.  And, each ingredient provides antioxidants, anti-inflammatory components, and many health benefits.

Recipe of the Week: Anti-Allergy Black Elderberry-Honey-Vinegar Syrup

Ingredients:

• 2/3 cup dry black elderberries (can be found at most health food stores, often in bulk)
• 3 1/2 cups of water
• 2 Tbsp fresh minced ginger or 2 tsp ground ginger
• 1 tsp cinnamon
• 1/2 tsp ground cloves
• 1 cup raw organic honey (we get from our farmer’s market)
• ¼ cup organic apple cider vinegar

Instructions:

1. Bring first 5 ingredients to a boil in a medium saucepan.  Reduce heat to simmer, and simmer for 45 minutes.  Then remove from heat and allow to cool.
2. Once cool enough to hand, pour contents through a strainer into a bowl.  Allow to cool until lukewarm.
3. Stir in honey and vinegar and mix well.  Store in tightly covered jars in refrigerator.
4. For daily consumption, take 1 Tbsp per day.  If experiencing allergy symptoms, take 1 Tbsp up to 3 times per day.  If experience flu or cold symptoms, take 1 Tbsp every 3 hours until symptoms are relieved.

Comments:

Anyone who reads our Loving the Bite posts knows I love organic honey.  And organic apple cider vinegar.  I believe these 2 foods are very useful in health and wellness, even if we don’t completely understand the mechanisms by which they work.  And, now, I present black elderberries.

Studied largely for their ability to reduce the length and severity of flus (good research supports their effectiveness) by reducing virus activity, black elderberries also offer immune-boosting, sinus-relieving, and antioxidant components.  For the allergy sufferer, this may mean lessened symptoms, and better sinus function.  Also, since many allergy sufferers seem to be susceptible to colds and flus more often, it can reduce risk and occurrence of these illnesses even throughout the allergy season.

Five more nutrition tips for seasonal allergies:

1)  If you don’t feel like taking the time to make this wonderful (and tasty!) syrup, you can still enjoy the benefits of it’s ingredients.  First, add organic raw honey, up to 2 Tbsp per day to your snacks/meals (or take like a supplement).  Make sure to choose local, raw honey if possible, that still retains its pollens.

2)  Take a daily dose of organic Apple Cider Vinegar.  Here’s a great recipes and all the reasons why: Magic Health Tonic.

3)  Take probiotics or eat a good source of healthy bacteria, like yogurt, daily.  Allergies and asthma may in fact start, or worsen, due to poor gut bacteria health.  With the high use of antibiotics, or with diets too low in healthy bacteria and fibers, yeast can overtake healthy bacteria in the gut.  Mice studies have shown a correlation with asthma and allergy symptoms and overgrown yeast in the intestines.

4)  Take fish oil every day.  If you’re able to eat 12 oz. of fatty fish per week, take 1000 mg DHA/EPA through fish oil supplements per day.  If you eat less fish, increase your dose to 2000 mg DHA/EPA per day.  If you are “aspirin-sensitive” or on blood thinners, always talk to your doctor before starting or increasing fish oil.  These anti-inflammatory fats can decrease allergy symptoms by decreasing the production of immune factors that cause them.

5)  Increase specific vitamins: Take at least 1000 mg Vitamin C, and 800 IU vitamin D, per day as these vitamins may specifically reduce symptoms.

As a cyclist with seasonal allergies, you put yourself right out there, in the pollen danger-zone, every time you go for a ride.  This week we have one options that may reduce your symptoms.  And, improve your ride.

Fuel Your Ride. Nourish Your Body.

After the popularity of last year’s Sweet Potato Cycling Fuel options, I thought it was high-time to share my newest, favorite way to eat them.  Sweet Potato Chips.

These are a delicious, savory option on the bike, a great food for snacks or to round out a meal, and a nutrient powerhouse whenever you’d like them.  And, what’s more, they can be made in less than 10 minutes.

Recipe of the Week: Savory Sweet Potato Chips

Ingredients:

• 2 large sweet potatoes, sliced as thin and uniformly as possible (if you have a mandolin, it works best)
• 1 teaspoons chili powder
• 1/4 teaspoon garlic salt
• 1/8 teaspoon smoked paprika
• 1/8 teaspoon cumin powder
• 1/8 teaspoon kosher salt
• 1/8 teaspoon cracked black pepper
• 2 Tbsp melted organic coconut oil, high oleic sunflower/safflower oil, or extra virgin olive oil

Instructions:

Conventional:  Preheat oven to 400°F. Combine seasonings and oil in a large bowl.  Add sweet potato slices and toss to coat.  Place slices on sprayed cookie sheet in a single layer.  They can be touching but not overlapping.  Bake only one sheet at a time, flipping the sweet potatoes half-way through, until centers are soft and edges are crisp, usually a total time of 22-24 minutes.  Watch baking times carefully, especially the last few minutes to avoid burning (times will vary oven to oven).

Super Quick:  Follow conventional instructions, except, don’t heat oven.  Cover microwave plate with parchment paper.  Place slices in a single layer in microwave and cook on Power Level 9 for 3 ½ to 5 1/2 minutes, until crispy but not burnt.  I started with 3 1/2 minutes, and then cooked for 30 seconds at a time until crispy (they will get crispy once they curl up a bit).  It may take a little trial and error to sort out the time.  The thinner the slices, the quicker they’ll cook and crispier they will be.  Repeat until all are cooked.  Allow cooked slices to set for 5 minutes.

Even Faster:  Don’t feel like slicing and cooking?  You can find good quality ones at most stores.  Try a minimal-ingredient option such as “Food Should Taste Good” sweet potato chips.

Comments:

If you’ve missed the reasons why we might eat Sweet Potatoes on and off the bike, here are a few.  Sweet potatoes provide:

• A vast array of antioxidants including very high levels of Vitamin A and beta-carotene that fight free radicals and promote reduced oxidative      stress.
• Anti-inflammatory nutrients including glycoproteins that promote cellular health
• Carbohydrates that promote steady blood sugars and even-keeled energy

And, when do I recommend real food options on the bike?

For the casual cyclist, you can use these any time you’d like in place of “sports food” gels and bars.  They provide long-lasting carbs and are worth carrying if cycling for 2 hours or more.

For the serious cyclist, I recommend meeting fluid, carbohydrate, and sodium goals every hour.  For more information on these hourly goal specifics, see this short Cycling Video Tip.  Then, for longer rides, I recommend a savory, real-food option every 2-3 hours.  If not too big a portion (think ½ a sandwich or less), not a hard-to-digest food (no pizza or steak), and one that offers nutrients your body can use (long-lasting carbs), it usually improves digestion, satisfaction, and sodium intake while riding.

But doesn’t the microwave kill nutrients, plants, and cells? I know there may be readers who have sworn off microwaves.  Of course, this is fine and they’ll want to use the convention method for these chips.  Others would never think of such a thing.  And many, wonder how microwave affect the safety and nutrients in our foods.

From what I can find in research (I’m certainly not a microwave physicist), the results are somewhat mixed.  The safety issue doesn’t seem to be too much of an issue with typical use.  Although most nutrients are decreased at least slightly with any cooking method, many retain the same levels as with conventional cooking.  Some are decreased more.  And, others show higher retention likely due to less cooking time.  As for the recent plant-dying-after-being-fed-microwaved-water-experiment re-circulating around the web, I think it’s been debunked with other plant studies more than once.  This is not to say everyone should microwave food or I think it’s the best method all the time.  I’m a self-described endurance athlete hippie.  I make my own yogurt every 3 days.  And still, at this point, in a pinch I’m willing to use my microwave.  Even sweet potato chips.

Which reminds me.  It’s about time to get out on my bike and eat some!

Fuel Your Ride. Nourish Your Body.

Don’t got milk? No problem.  We’ve covered Chocolate Milk as an Option for Recovery, but what about those who don’t drink dairy?  Are there similar options, with adequate protein, without casein, whey, and lactose?  Indeed, there are.

Of course, many food combinations of proteins and carbs will work for recovery.  And, there are tons of commercial recovery products available.  But, if you’re looking for an easy, real-food option that combines adequate protein, whole-food carbs, antioxidants, and specific recovery-amino acids, look no further than this week’s Strawberry “Milk” Recovery.

And, for those who do drink dairy milk, it’s a delicious alternative to chocolate milk if you’d like to mix it up.

Recipe of the week: Real-Food Strawberry Milk

Ingredients:

• 2 cups chopped strawberries (organic, if possible – fresh or frozen)
• 1 cups water
• 1 cup organic raw honey
• 12 oz. organic milk, dairy or non-dairy
• 4-5 grams l-glutamine (optional, great after hard workout)

Instructions:

1. Heat water and strawberries in saucepan to a boil.
2. Reduce heat and simmer for 10 minutes.
3. Place in blender and process until smooth.
4. Strain through metal mesh into bowl if you’d like to remove any small seed bits (optional).
5. Add organic honey.
6. Add 2-3 Tbsp strawberry syrup to 12 oz. milk.  If non-dairy, choose from those recommended below.
7. For added recovery and reduced soreness, add 4-5 grams of l-glutamine from a powder supplement.  For more information, click here to view my short video on l-glutamine.

Comments:

This recipe was actually inspired by my husband.  Although he’s not dairy-free, he’s all about strawberry milk rather than chocolate.  He’d choose it every time.  So, while I’ve been loving my real-food chocolate milk recovery, I’ve begun to feel guilty that I hadn’t perfected a non-junk-chemical-ingredient strawberry syrup.  It was time for real-food version. And, the results may just make me a convert.

While this syrup works well with organic dairy milk, I work with many clients who do not consume dairy.  They still need the convenience of an easy recovery option with protein, whole-food carbs, and antioxidants.   Unfortunately, there haven’t always been a lot of high protein milk substitutes available.  If you’re not already aware, it’s very important to realize that rice, almond, coconut, and many other non-dairy “milks” only have 0-1 grams of protein per serving (compared to approximately 8 grams in soy or dairy milk).  It’s easy to assume they are high in protein, as they are called “milk.” They do have some great nutrient qualities, but protein’s simply not one of them.  As long as you’re getting protein elsewhere, they can be a great choice.

But, if you want protein in your non-dairy milk, here are my favorite options:

1)     Hempmilk: This one is newer to most markets, and is a great choice.  It naturally contains 4 grams of protein per 8 oz, plus plant-based omega-3s, vitamins, and minerals.

2)     So Delicious Almond with Added Protein: While not naturally occurring in the almond milk, this particular item has added pea protein for 5 grams protein per 8 oz.

3)     Non-dairy Protein Powders:  Nutritionally, and especially for recovery, my favorite non-dairy protein powder on the market is Performance Protein from Vegasports.  It’s packed with l-glutamine (5 grams), BCAAs (5 gm) and 26 grams of total protein per scoop from pea, hemp, and rice proteins.  Additionally, there’s Garden of Life Raw Protein, with 17 grams of plant-based raw sprouted proteins per scoop.  These are great additions that allow you to get up to 15-20 grams of protein within your recovery, with just half a scoop added to Hempmilk or So Delicious with added protein.

4)     Non-GMO organic soy milk is an option for some.  Indeed, it is high in protein at 8-10 grams per 8 oz.  And, while I’m not a fan of over-consuming soy proteins, especially conventionally grown with GMOs, small amounts  non-GMO organic soy proteins from traditional foods can be a healthy part of your diet.  However, at least half of those allergic to dairy are likely allergic to soy.  And, I am concerned about hormone disturbances with high intake of soy.

For recovery, I recommend aiming for 15-20 grams protein immediately after a hard workout, in addition to carbs, fluids, and electrolytes.  If drinking dairy milk, you’ll get 12 grams in 12 oz., plus 4-5 grams in the l-glutamine.  For non-dairy drinkers, you can get 6-8 grams in 12 oz. of either non-dairy milk listed above, and then more with an added protein powder and l-glutamine.  All in all, there are many choices for recovery.  Just be sure to make it a habit, and you’ll be able to get up and ride hard again tomorrow.

Whether you realize it or not, you’re surrounded.  It’s in you, in your fridge, in your pantry, in your foods.  While small amounts are okay, large amounts are the enemy.  It’s the wrong kind of fat.  It promotes inflammation and blocks anti-inflammatory fats.  It’s chronic inflammation has negative effects on your health, your cycling performance, and your recovery. And, its source may surprise you.

Recipe of the week: Wonderful Asian Ginger Dressing

Ingredients:

• 3 cloves garlic, minced
• 2 tablespoons minced fresh ginger root (remember, the skins comes off easily with the side of a spoon)
• 3/4 cup extra virgin olive oil
• 1/3 cup rice vinegar
• 1/2 cup low-sodium soy sauce or soy sauce mixed 1:1 with water
• 3 tablespoon organic honey

Instructions:

1. Mix all ingredients together.
2. Enjoy over a fresh salad, or as a seasoning oil for stir-fries.

Comments: 

There’s a very good reason to be extra picky about your salad dressings and condiments.  I mean, looking-at-every- ingredients-list or making-your-own picky.  Quite simply, commercial condiments have the wrong kind of fat in them.  A cheap kind.  A kind that’s pro-inflammatory and hugely detrimental.  And, it’s in many, many of the condiments you likely use regularly.

As if fats are not confusing enough, I’m going to go ahead and throw a wrench into everything you think you know about them.  And this time, we’re talking about unsaturated fats.  Like saturated fats, some are more beneficial than others, and some are harmful to our health.  What makes it confusing is that omega-6 fats, which are necessary in our diets for health in small amounts become harmful to health in large amounts.  And worse, for years, it’s these very fats we’ve been told to consume.  Dang it.

Here’s the issue: Fats with the double bond at the 6th carbon, or omega-6 fats, compete with omega-3 fats to steer our bodies’ production of hormones toward more chronic inflammation and away from reduced chronic inflammation.  Omega-6s are primarily found in plant oils, especially grapeseed oil, sunflower oil, safflower oil, vegetable oil, corn oil, canola oil, and soybean oil.  They are also found in whole grains, whole grain products, and the meats of animals that are not grazed but fed grains.  These fats are widely used in the body and readily absorbed.  For the experts who have studied the effects of omega-6 to omega-3 ratio, over-consumptions of omega-6s increase the risk of many diseases including heart attacks, thrombotic stroke, arrhythmia, arthritis, diabetes, osteoporosis, inflammation, mood disorders, obesity, and cancer (especially breast and prostate cancer).

While small amounts of these fats are necessary, they are so abundant even naturally in foods, that you don’t need to go out of your way to get them.  In fact, while concentrating on getting as much omega-3s as possible, you’ll likely get plenty as these fats are often found in varying amounts in the same foods (so choose the ones that are high omega-3 and lower omega-6).   And, in fact, we should go out of our way to minimize them.  They should only make up a very limited portion of our diet.

At this point, I’m not going to recommend counting every milligram of omega 6s (I’ve seen recommendations as low as 6 grams per day, which is very tough to which to adhere).  Instead, I’m going to tell you the best three ways I know to easily reduce as many grams as you can without too much work.  Ideally, the whole diet should balance to a ratio of only 4:1 omega-6:omega-3 or less.  This is difficult to achieve with our modern processed diets.  And, unfortunately, simply loading up on huge amounts of supplemental omega-3s does not achieve the same results as minimizing omega-6s while getting adequate omega-3s through diet and supplement.  So, let’s get to reducing omega-6s.

The big 3: Minimize your intake of soybean oil, cottonseed, and other omega-6s oils in commercial condiments, stop cooking with the high-omega-6 oils listed above, and don’t use a omega supplement that includes omega-6s (such as omega-3/omega-6/omega-9).

Condiments:  Most all commercial salad dressings are primarily composed of soybean oil.  You’ll have to be picky, and spend a little more to find those made with olive oil (most Amy’s and Braggs, for example, are made without soybean oil).  Or, of course, you can make your own using a delicious recipe like the one above.

Cooking: There are really only a handful of oils I recommend for cooking.  These all have 2 grams of omega-6s fats or less per Tablespoon, and are (grams/Tbsp listed): organic coconut oil, avocado oil (1.8), high-oleic sunflower (0.5) or safflower oils (2.0) (these are specifically “bred” and grown to produce more omega-9s and less omega-6s - they will be labeled as high-oleic), and at lower temperature, extra virgin olive oil (1.3).  And the ones I don’t recommend for cooking in order from worst to less worse, with grams of omega-6 linoleic acids per one Tablespoon (15 gm): safflower oil (10.1 gm), grapeseed oil (9.5), vegetable (7.9), wheat germ (7.5), corn oil (7.3), walnut (7.3), cottonseed (7.0), soybean (7.0), and sunflower (5.4), canola oil (3.0).

Supplements:  Again, we don’t need to go looking for omega-6s which compete with omega-3s, so why there are supplements sold, by highly reputable companies, that combine the two I simply don’t know.  Supplement omega-3s, not omega-6s!

A word on whole food vs. isolated nutrients:  If you’ve heard or read my recommendations for including nuts and seeds like sunflower seeds in your die,t you ought to be plenty confused by now.  It’s important to remember that once we isolate and/or concentrate a nutrient from a whole food, it’s a whole new ballgame and we have to be very careful.  Walnut oil, in which the fat has been pressed from the whole food walnut, becomes a different food than the walnut, which also contains protein, fiber, and other nutrients.  When packaged as a whole food, the other nutrients affect the absorption and metabolism of individual nutrients, you get less each specific nutrient, and you don’t often get the same degree of effect of each individual nutrient.  Yes, some people go as far as restricting omega-6 whole foods such as nuts, but I think a better step is to simply minimize the isolated and concentrated omega-6 fats.

Omega-9 fats: And where do monounsaturated fats, omega-9s, fit into all of this?  These are neutral in the inflammation vs. anti-inflammatory system.  They are often combined with other fats, and are found in significant amounts in olive oil and olives, many nuts, avocados, and high oleic oils.

A LOT of info today, I know.  And, I’ll be honest, this went against most of what I learned back in school.  This is not on the Food Guide Pyramid nor on the American Heart Association’s website.  But, in my opinion, it should be.  This week, don’t get bogged down in too much nutrition information.  Instead, just hear the take-home message loud and clear: Keep your foods simple and real.   As much as possible, stick to whole, slow foods and make most of it at home.  The more convenient, the more commercial, the more fast-food, the more omega-6s and the more issues.  If you choose to buy your condiments, be picky and identify the fat used.  Fight chronic inflammation and give your body fuel that it can use to stay healthy.  These small everyday choices have a big impact, both on and off the bike.

Fuel your Ride.  Nourish your Body.

Photo c/o allrecipes.com

How would describe your breakfast?  Same ol’ same ol’? Or POWER-PACKED and ENERGIZING?  This week, we’ll keep it short and sweet, and look at 6, 5-minute or less Power Breakfasts.  No processed foods needed.  These are whole-food, high-nutrient, protein-and-fiber-packed meals.  You wouldn’t expect anything less, right?

Recipes of the Week:

5-Minute Power Breakfasts to Start Your Day:

Chia Microwave Eggs:

Place 2 eggs in microwave-safe bowl, and whip with them with a fork.  Add 1-2 Tbsp Chia Seeds  and mix well.  Cover loosely with plate or other cover, but nothing that snaps completely shut. Cook on high for one minute, remove and stir with fork again.  If still liquidy, cook another 30 seconds, and repeat being careful to not overcook and dry out.   Season with salt, pepper, chili pepper, salsa, or my favorite, our Wonderful Chemical-Free Homemade Taco Seasoning Mix.  Pair with a peeled grapefruit or unpeeled apple.  Got time to kill?  Go ahead and prepare these bad boys on the stove top instead, if you’d like.

Greek Yogurt Parfait:

This is my breakfast of choice almost every day.  Place 3/4 cup plain Greek yogurt in a bowl.  Add ½ cup berries, 2 Tbsp nuts, and 1-2 Tbsp Chia seeds or ground flaxseeds.  Add a drizzle of organic honey, and optionally, a dash of vanilla and/or cinnamon.  Who doesn’t love a parfait?

Up-and-At-‘Em Smoothie:

Mix 1 cup strawberries, 1 Tablespoons almond butter (or 2 Tbsp almonds), ¾ cup plain organic Greek yogurt (4 scoops PB2 or 1 scoop protien powder), 1-2 Tablespoons Chia seeds or flaxseeds,  1 cup spinach, 1-2 tsp organic honey, and ice/water as needed. Process until smooth. Don’t like the mess in the morning?  Make it ahead of time and store single servings in the refrigerator for 1-3 days or in the freezer for up to 6 months (make sure to leave “headroom” in the container for freezing b/c the volume will expand).  Thaw overnight in the fridge.

Overnight Grab-n-Go Chia Oats:

The night beforehand, place 1/4 cup uncooked old fashioned rolled oats, 1/3 cup milk (any kind), 1/3-1/2 cup Greek yogurt, 1-2 Tbsp chia seeds, 2 teaspoons real maple syrup or organic honey, and ½ cup fresh berries or other chopped fruit in a bowl or glass.  Stir well, cover and place in refrigerator overnight. Serve cold or heat up on stove-top or microwave in the morning. In the morning, grab and go!

Chocolate Milk Shake & Roll:

Pour 12 ounces of dairy, or non-dairy, unsweetened milk in a glass(if using non-dairy, look for milk with at least 4 grams protein per serving).  Add 1-2 Tbsp organic honey or chocolate syrup, preferably our Homemade Honey Chocolate Syrup recipe mede ahead of time (keep this stuff around – it freezes well, too).  Add 1 scoop whey or other protein powder.  Shake and Roll.

Out of the Jar and On-the Fly:

With a large spoon, scoop 1 Tbsp organic coconut oil out of a jar.  Using another spoon, scoop out 2 Tbsp natural peanut butter (I love Peanut Butter and Company Dark Chocolate Dreams PB) and place on top of the coconut oil.  Add 1 Tbsp chia seeds (over a bowl) and a drizzle of organic honey.  Eat it (yes, off the spoon) and run.

Comments:

Not enough time?  No good ideas?  Not hungry for breakfast?  We all know what excuses are like (and it ain’t pretty).  I’m not going to tell you that your health and longevity absolutely depends on your eating breakfast.  But I will tell you this: you will meet your goals for energy, health, and weight, better, if you eat a breakfast low in sugar and refined carbs and high in protein and fiber.

You’ll find more energy for cycling.  Less cravings for sweets.  Less snacking.  More fat burning.

And what’s more, if you follow the advice to keep your dinner “light” (just protein, healthy fats, and vegetables) and skip the sweets for dessert (our pre-sleep protein shake is a better idea), you’ll wake up looking forward to breakfast.

Each of these breakfast are about 300-400 calories, which is generally appropriate for most women.  Most men should add 25-50% to these amounts.  That’s all I got.  Any one of these six ought to give you a kick from the get-go.  What’s your idea of an optimal 5-minute or less Power Breakfast?

Beetroot Juice.  Have you heard?  It’s said to be the newest, greatest, most effective fueling ingredient to hit cycling in recent times.  Yes, there’s currently a lot of hype.  Some of the claims are definitely legit, and some are a bit of a stretch.  In research (which has actually been conducted on beetroot juice for years), the results are pretty convincing: slightly faster, better times, easier cycling with less effort, more oxygen distribution by the bloodstream and more oxygen uptake by the muscles, and more stamina.  But, miracle in a bottle? While nothing replaces training and good overall fueling (the research participants are mostly pros and well-trained cyclists), sometimes, every little bit helps.

Recipe of the Week #1:

Easy, Pre-Training Drink

Ingredients:

• 8-12 oz. Beetroot juice OR 4-6 tsp beetroot freeze-dried powder in 8-12 oz. water
• 1 Tbsp organic honey
• 1/8 tsp salt (optional – helpful in high humidity/heat, or for those who sweat A LOT – you know who you are)

Instructions:

Mix well and drink ~2 hours before training.

(Approximately 115 calories, 27 grams carbs, 1 gram fiber, up to 300 mg sodium, and 0 grams protein)

Recipe of the Week #2:

Pre-Training Smoothie Revisited, with Beetroot (for Training >3 hours)

Ingredients:

• 8-12 oz. Beetroot juice OR 4-6 tsp beetroot freeze-dried powder in 8-12 oz. water
• 1 Tbsp organic honey
• 1 small banana (4”)
•  1 cup frozen or fresh berries
• 1/4 cup cooked oatmeal OR 2 Tbsp Chiaseeds
• 1/2 cup plain Greek yogurt
• 1 scoop whey
•  1/2 Tbsp organic coconut oil
• 1/8 tsp salt (optional – helpful in high humidity/heat, or for those who sweat A LOT – you know who you are)
• water/ice as needed for consistency

Amino acids: Add ~5 gm l-glutamine and ~5 gm Branch Chain Amino Acids (BCAA’s) before intense or long workouts

Instructions:

1.Mix well and drink 2 hours before training.

(Approximately: 470 calories,  60 grams carbs, 10 grams fiber, up to 400 mg sodium, 35 gm protein)

Comments:

Of course, I love it when a whole food, or something close to a whole food, offers wonderful benefits that directly improve performance, health, and recovery.  The list of whole foods we’ve discussed goes on and on, including organic honey, organic coconut oil, Chia seeds, Greek yogurt, and more.  This week, let’s discuss beets, beetroot juice, and beetroot powder.

The Research:

The research on beetroot juice and performance began after it was shown that nitrates could increase nitric oxide in the body, which in turn dilates vessels and improves the delivery and use of oxygen (as wider vessels allow for better bloodflow).  From there, researchers began to hypothesize that foods rich in nitrates, not just the isolated chemical, could do the same.

Beets are very rich in nitrates, and beetroot juice is a concentrated form.  Preliminary studies showed a reduction in oxygen cost during moderate and intense training, increased time to exhaustion, and improved performance.  However, these early studies used a 6-day regimen of beetroot juice supplementation, and used other juice (like black currant) as placebo.  The issue here is that both juices have high amounts of antioxidants and many different nutritive components that may be contributing to the performance improvements.

Most recently, a method was derived to remove the nitrates from beetroot juice so that the researchers could compare nitrate-beetroot juice to non-nitrate-beetroot juice.  Also, both a 6-day (16 oz./day) and pre-ride method were used…and both sets of results were convincing.  The improvements in each were shown for the nitrate-beetroot juice group only.

Benefits of Nitrates:

The nitrates and subsequent nitric oxide work in two ways.   First, they dilate vessels, making it easier for blood, oxygen, and nutrients to reach their intended targets.  Next, they actually decrease the amount of oxygen needed by muscle fibers – so, you get a 2-for-1 muscle oxygen benefit from these natural chemical found in beets.

In Practice:

This is usually where research and the everyday athlete don’t mix.  The studies used ~16 oz. (500 mL) beetroot juice for either 6 days OR 2-2.5 hours before training/racing.  At over $3 per 16 oz., it may or may not be worth the cost to achieve these 3-6%-ish improvements in oxygen usage and decreased fatigue.  Especially considering all the other costs of sports nutrition – the drinks, gels, bars, supplements, and healthy daily foods. This is also where your friendly sports nutritionist comes in – my job is often to bridge research to practical advice you can use.

Working in approximates, 500 mL (~16 oz.) beetroot juice is derived from ~8 beets (2-inch diameters).  This amount of juice provides ~384 gm nitrates.  You can go ahead and simply drink the juice if it’s not cost prohibitive to you.  Or, you can look for freeze-dried beetroot powder.  There are several companies online that sell it – look for bulk prices and 1-pound bags rather than small little supplement jars.  Usually, 1 tsp of powder is the equivalent of 1 beet, so 8 tsp equates to 8 beets or 16 oz. beetroot juice.  Even organic powders can save you quite a bit of cash, coming in at under $1 per serving (8 tsp) rather than over $3.  Freeze drying tends to be one of the best methods of preserving nutrients, as it is usually done quickly after harvest, occurs at low temperatures (temperatures over 110 deg F can destroy or alter these dynamic plant nutrients), and is shelf stable for years.  Juice may be a simpler choice, but the methods for juicing can be variable in temperatures, concentrating and reconstituting, and storage.

Recommendations:

Beets have a lot of good for you, beyond the nitrates.  I recommend using them in Daily Nutrition as much as possible, as much as you’d like.  As we’ve discussed previously, they taste great in smoothies and lend a beautiful hue (which can mask the green/brown hue that results from adding greens to our smoothies).  The week of a “big” race or event, go ahead and throw beetroot powder, juice or beets into a smoothie daily for 6 days.  Then, 2 hours before your event, use one of the pre-training options above (drink or smoothie).  Of note, with the simple non-smoothie drink, you’ll likely need additional nutrients before any event that lasts more than 60 minutes.  And lastly, beware that consuming beets, beetroot juice or beet powder can make your urine turn reddish-pink.  May be an alarming sight, but there’s no harm.

That’s the skinny on beetroot juice.  Yes, it’s exciting. And, yes, it’s only one component of a much bigger picture of training and proper fuel.  The foundation is laid in good, wholesome, daily nutrition and supplementation (exciting, right!?!).  Your performance is improved with optimal, adequate Training Nutrition before, during (every hour), and after training (exciting, right!?!).  And, your ride can be boosted with a simple ingredient like Beets.  I’ll take more oxygen delivery and less oxygen requirements on my next “big” ride.  Yes please.  Will you?