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.

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.

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?

The words “health tonic” were not something we discussed in nutrition school or residency much.  Unfortunately.  More and more, I’ve seen the benefits of tonics, supplements, and practices that are far from your standard Western Medicine protocols.  I’ve seen them work firsthand, and I’ve seen their efficacy documented in studies.

But, since we can’t really figure out why they work, we don’t recommend or discuss.  Any more, I’m okay with not knowing why.  To me, some of the most beneficial nutrition is found in components I can’t explain and we don’t understand: anti-cancer, phytochemicals, energizing, and detoxification nutrients.  And while I love research and academics as much as the next, I’m fine with recommending something I can’t explain – in my opinion, the proof is in the pudding.  Or tonic, rather.

Recipe of the week: Apple Cider Vinegar Health Tonic

Ingredients:

• 1 Tbsp RAW apple cider vinegar
• 16 oz. water (cool or warm)

Optional:

• 1 Tbsp fresh ginger (¼ tsp ground)
• ¼ tsp ground cinnamon
• 1 pinch cayenne pepper

Instructions:

1. Mix all together.
2. Drink.
3. If you can’t, plug your nose, and drink up anyway.  This is a health tonic, not Jamba Juice!

Comments: 

Yes, the all-natural, all-curing, amazing Apple Cider Vinegar (ACV).  The stuff of folk-medicine legends.  A cure so powerful, so strong, nothing stops it from improving health.  On everything.  Just like fish oil, organic coconut oil, Vicks Vapor Rub, and Windex.

Mostly, I’m making fun of myself.  There do seem to be a few ingredients I come back to, time after time, and recommend them for a variety of ails.  I can’t help it, if they’re that good.  And, now, I present ACV.  What’s the fuss all about?

In folk-medicine, ACV is proclaimed to energize, detoxify, decrease harmful bacteria, fungus, and viruses in our bodies, reduce infections, alleviate seasonal allergies, improve eczema, prevent heart disease, diabetes, and obesity, and be an all-around nutrition winner.  Now, when I hear of a supposed cure-all, I’m suspicious, as I should be.  And as you should be.  I’ll let you know what I know, and you can decide for yourself.

In my own practice, I’ve seen it aide weight loss, aide healthy blood sugars and cholesterol, and most notably, help fend off colds, seasonal allergies, and sinus infections.  For example, I work with one ultra-runner who had been plagued with sinus infections most of his life, and has had unsuccessful sinus surgery to alleviate the problem.  Still, he suffered many debilitating sinus infections per year.   Since taking the tonic at the on-set of any symptoms, he’s not had one sinus infection in two years.  Other athletes have experienced the same results, but less dramatic stories.  As for myself, I’ve suffered three severe sinus infections in my life, all in the past five years.  The kind where you can’t eat because your teeth hurt too much, can’t look down because the pressure in your head is too great, and can’t clear out your sinuses no matter how much you’ve steamed your face and used a neti pot (these two are still often helpful, but now I use them in conjunction with ACV).  Hasn’t happened again since the health tonic.  Several times I’ve felt one coming on and went into action early.  Not sure exactly how, but it does make my nose run, which immediately relieves the pressure and reduces the incidence of infection.  Good enough for me.

In research, it has in fact been shown to reduce waist circumference, blood sugars, triglycerides, blood pressure, and “bad” cholesterol.  In studies involving mice, it’s been shown to be anti-cancenogenic as well.  And why not?  Almost twenty-five hundred years ago, Hippocrateds used it to reduce infections and manage wounds and the Chinese used it to avoid infections during autopsies as early at the 10^th century.  For a full research review on it, you can access this document for free at  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/.

Of note, there are some risks.  In the rare cases of esophageal tissue damage, the vinegar was consumed, often in large amounts, straight.  I recommend drinking a smaller amount in water (we athletes could use the hydration anyway, right?).   Also, if possible, use a straw.  Highly acidic fluids can damage tooth enamel.  And, I do recommend using raw ACV.  Like other raw fermented foods, it will provide the added bonus of healthy bacteria.  With this in mind, it’s fine to drink every day, even twice per day if you’d like.

Since posting ACV as one of my tips for reducing colds in another post, I’ve heard from readers around the world who have stated it’s used regularly where they live.  Traditional folk medicine absolutely has its place.  And, if it sounds a bit too hard on the stomach, consider the AVC, ginger, and cayenne pepper are actually soothing to the stomach and promote digestive health.

Bonus Recipe:

Of course, ACV is great on salads.  Don’t forgot our delicious Everyday Salad Dressing recipe.

If you’ve never officially drank a “health tonic,” today’s a great day to start.  Possibly more energy and less risk of disease. Which can only mean one thing, more loving the bike.  Cheers.

Fuel your Ride.  Nourish your Body.

We continue our week of Cycling Tips, with this fantastic nutrition tip from Kelli.  Each week Kelli brings you a Loving the BITE recipe, but along with that she provides a wealth of nutritional information for you as well.  On top of it all, she always let’s you know how certain foods, herbs, and spices can benefit your cycling.

See what three things Kelli recommends for on the bike fuel for your ride.

Loving the Bike Cycling Tip #2 – On the Bike Fuel and Nutrition

We wrap up our week of cycling tips tomorrow….be sure to drop back and see what our #1 Loving the Bike Cycling Tip is.

Are you ready for some football?  In my household, yep, we sure are.  I happen to be married to one happy lifelong San Francisco 49ers fan.  And, since I am one not-so-happy lifelong Denver Broncos fan, I’ll go ahead and concentrate on the food.  Here’s what I’ll be cooking for our party and my tips for every cyclist trying to stay Healthy and Lean at parties throughout the year:

Recipe of the Week:  Super-Easy Super Bowl Spicy Chicken Wings

Ingredients:

• 3 lbs skinless chicken wings and/or drumsticks
• 2 Tbsp organic coconut oil or organic butter
• ¾ cup flavorful hot sauce (I like Chalula)
• Salt and pepper, to taste
• 1 cup Greek yogurt
• ½ cup blue cheese crumbles
• salt/pepper to taste

Instructions:

1. Place chicken in a slow cooker.  Cover with hot sauce.  Divide coconut oil or butter and place small amounts on top of chicken throughout slow cooker. Cook 6-8 hours on low.
2. Meanwhile, mix yogurt and blue cheese.  Salt and pepper to taste. Place in refrigerator.
3. Once chicken in cooked, salt and pepper to taste.  Dip in Fresh Blue Cheese dressing.
4. ***Vegetarian Spicy Bean Option: Replace Chicken with 3 cans rinsed and drained garbanzo beans.  Cook on low for 3-4 hours.  If desire crispier texture, remove with slotted spoon, place on greased cookie sheet, and cook in oven for 15-20 minutes at 350 deg F.

Comments:

I love a good party.  And, throughout football season, we host many.  While I think it’s fine to splurge and enjoy party foods without thinking about health every once in a while, it can become a problem when it’s every Sunday.  Or, when you’re trying to lose weight.  Or, when you’re staring the beginning of the Spring racing season in the face and you don’t feel like jumping up 2 pounds for one party.  How can you enjoy yourself without gaining weight?

Here are my Top 5 Party Tips:

1. Even though there might be a buffet spread, and even though it may be setting out tempting you to eat ALL DAY, try to still see it as a normal meal.  Don’t get sucked into eating all day.  Instead, wait until you’re ready to eat a meal, choose 1-2 protein foods, some vegetables (if available – see #2), and one small treat.  This is about portion control.  And, after you’re done with your meal, stop eating.
2. Make sure vegetables are available.  No, you don’t have to be the guy who shows up with a salad and kale chips.  But, a relish plate is always welcome at a party.  And, with a main meal like Chicken Wings, of course you should have carrot sticks and celery sticks on the side.  If #1 doesn’t work and you are tempted to eat throughout the day, guess what will be waiting for you?  Carrot and celery sticks.
3. Moderate your drinking.  I often say that binge drinking is a triple edged sword (yes, I know, there’s no triple-edged sword).  Here’s how this imaginary sword cuts you 3 ways: 1) It loads on the calories…even a non-sugary alcoholic drink times five is a whole lotta calories, 2) It reduces your inhibitions, including those concerning food choices, which  often leads to overeating, 3) It can make it more difficult for your body to burn fat, for up to 3 days following the binge, as your liver deals with the alcohol rather than oxidizing fat.  So, make sure to enjoy one to two tall glasses of water or unsweetened iced tea between all alcoholic drinks.
4. Enjoy the company more than the food.  You can still enjoy the game whether you’ve got a plate in hand or not.  Sipping on some water?  You’re still a funny guy.  Don’t make it a food party.  It’s a football party.
5. Get in some activity ahead of time.  Wake up early and go for a ride if possible (don’t leave it for afterwards as it won’t likely happen).  But take note: this does not give you a license to overeat or over-drink.  Ride early assuming that your nutrition for the day will be less than stellar.  Still be on your best behavior and leave the party satisfied with your discipline in both areas.

Parties are a wonderful part of life, and I hope to never be the buzz-kill-anti-party-dietitian .  I say, enjoy it.  But, don’t let parties become stumbling blocks that rear their ugly heads every throughout the year.  Instead, learn to manage them and control yourself.  And, don’t get too caught up in the number on the scale the day after, as the usual high sodium party foods will likely make you retain water.  Instead, be active, stay disciplined, and then give yourself a few days before looking at your weight.  And, if needed, our Junk Food Anti-Venom Smoothie has your back.

When riding early in the morning, do you opt for pre-training fuel and risk stomach issues, or just go without?  Many athletes simply head out the door with no fuel.  And, for up to 60 minutes of training, this is usually just fine.  In fact, they not only reduce the risk of stomach cramps, but also of eating a fast-acting carb and then experiencing an “energy low” about 45 minutes later.  But, what about those early morning sessions that last 60-120 minutes, or that are high intensity?  Refined carbs may cause a crash and long-lasting carbs don’t have enough time to digest.  The no fuel option can leave you with a no energy experience.

Here’s my solution: the easy-to-digest long-lasting PB-Chia-Pudding-Delight.

Recipe of the Week:  Peanut Butter Chia Pudding Delight

Ingredients:

• 2 Tbsp PB 2 or 1 Tbsp peanut butter*
• 2 Tbsp Chia seeds
• 1 tsp organic coconut oil, melted (optional)
• 1 Tbsp organic honey
• 2-3 Tbsp water (use as needed for desired consistency, more needed is PB2 used)

Instructions:

Mix well and eat 30-60 minutes before training.  Can be eaten immediately, mixed the evening before training and refrigerated, or mixed and left in the fridge up to 3 days.

Nutrition Info: Approximately 250 calories, 20 grams carbs, 8 grams fiber, 5-10 gm protein

Comments:

Not long ago, I would have never recommended 8 grams of fiber within one hour of beginning training.  N-E-V-E-R.  Too risky.  This was until I begin using Chia seeds and organic honey with clients and with my own training.  Somehow, some way, these high fat, high fiber seeds are easy on the stomach.  Somehow, some way, they provide long-lasting, even keeled energy, even in small amounts.  As a traditional energy food, many endurance athletes have been running and riding on them for years.  What I’ve found is that I can go hard for 2 hours without any reaching for more fuel.  This recipe packs a lot into a small snack.  Here’s what else you’ll get with the PB-Chia-Delight:

• Peanut butter or PB2 for long-lasting energy and protein.  Personally, I do have a bit of an issue with eating peanut butter too close to training, but PB2 (peanut flour) causes no problems.
• Organic coconut oil for a quick-acting fats that provide an energy source and nutrients used directly by the mitochondria of cells (energy powerhouses of cells).
• Chia seeds slow the digestion of the entire mixture, but with such a small volume don’t seem to “set” in the stomach or delay energy production.  They provide vegetarian sources of omega-3s, antioxidants, minerals, and protein.
• Organic honey for moderately quickly metabolized carbs that provide lasting energy similar to maltodextrin.  And, as long as it’s organic or raw, honey will provide enzymes that aid in digestion and antioxidants that promote cellular health.

Bonus Recipe: PB Chia Honey Balls

To take this fuel recipe on the bike, simply make the mixture ahead of time and refrigerate for at least 8 hours.  Scoop out solidified mix and form into balls.  Place in a baggie and enjoy during your ride.

If you’re looking for a quick, easy training fuel recipe, you’ve got it.  You can mix this up in one minute or less.  Eat it beforehand, or take it with you, and keep the pedals turning.

Fuel your Ride.  Nourish your Body.