From apples to sports drinks to supplements to zucchini, Loving the Bike’s got your nutrition needs covered on and off the bike.  This week, let’s go ahead and talk zucchini.  If you grow it, in all your spare time off the bike, you likely have it coming out of your ears by now.  And even if not, you can surely find some on sale at the grocery store or Farmer’s Market.

But, why should cyclists eat it?

Turns out, it’s got lots nutrients to offer, and it makes a good pasta dish.  In fact, it takes the place of the pasta.

Recipe of the Week: Zucchini Pasta

Ingredients:

• 3/4 Tbsp. coconut oil (or avocado oil)
• 1 small clove garlic, minced
• 1 Tbsp. sesame seeds
• 3 zucchini, peeled into long strips (skin, seeds, and all)
• 1/4 cup fresh Parmesan, grated (optional, if omitted, add salt to taste)
• Fresh ground pepper, to taste

Instructions:

1. Heat oil in a large pan over medium heat. Add garlic and lightly brown. Add sesame seeds.

2. Stir-fry zucchini until golden brown and crispy, about 3 minutes. Remove from heat.

3. Top with parmesan and fresh ground pepper, to taste.

4. As you would regular pasta, you can also top with extra virgin olive oil, homemade or commercial organic tomato sauce,  and/or cooked chicken, if desired.

Comments:

You’ve heard it here before; dinner is a great time for vegetables.  A lot of vegetables.  I recommend that you cover half your plate with them, every night.  There are a few good reasons.

1) If you’re trying to maintain a healthy weight, or lose weight to improve your power to strength ratio, these low-calorie, nutrient rich foods will give you a lot of benefit, without promoting fat storage (I’ve never had a client ruin their fat loss plan by eating too much zucchini).  They’ll also fill you up with volume, and help you control the portions of other foods at dinner.

2) As an athlete, you need the extra antioxidants.  All of us have a lot of damaging free radicals in our bodies; they are a natural product of many biochemical processes.  As an athlete, you likely have some extra oxidative stress because you engage in extra biochemical processes: all the extra breathing, muscle contracting, and fuel metabolizing during training.  Never fear, you just need some extra antioxidants from food like zucchini.

3) Disease prevention.  Vegetables’ fiber, anti-inflammatory components, and cellular detoxifying agents simply promote cellular health and whole-body health.  From the cells on up, they reduce our risk of many chronic diseases including Diabetes, Cardiovascular Disease, and Cancer.

This week, blow it out of the water and get your vegetables as your main dish, zucchini pasta.  In just one cup of zucchini, you’ll get:

• Twenty calories (compare this to 80-120 from pasta).  Four grams of carbohydrates, 2.5 grams of fiber, and 2 grams of protein.
• Vitamin C (potent antioxidant), beta-carotene (potent antioxidant), folate, and potassium.  After riding hard, zucchini can help you replenish potassium and fend off leg cramps.
• Anti-inflammatory components: The seeds of summer squash contain omega-3s, carotenoids like lutein, zeaxanthin, and anti-inflammatory starches.
• Anti-microbial and anti-parasitic properties: Dried summer squash seeds are often used in folk-medicine as treatment of intestinal parasites in some parts of the world.

Bonus Recipe:  Frozen Zucchini Shreds

If you’re still wondering what to do with all that zucchini, grate it (skin and all), and freeze it in individual portions.  Add it to smoothies for a vegetable kick and a thickener.

It’s not flashy, it’s not trendy, it’s zucchini.  And, that’s just fine with me.  It provides antioxidants, fiber, protein, and anti-inflammatory components for very little calories.  If you’re striving to be lean, strong cycling, it’s a good choice this week.

Fuel Your Ride.  Nourish Your Body. 

Typical cyclist nutrition wish-list: Lose fat, gain muscle, improve strength to weight ratio, continue to improve on the bike and feel strong while riding, no cramps, no bonking, no stomach issues, no starving.  Stay healthy throughout the season.  Recover quickly.  Train/race harder the next day.

A tall order, I know.  And, it’s the same list from pros and amatuers.  There are many factors that go into a nutrition plan to cover all daily nutrition and training nutrition.  In previous posts, we’ve dicussed a lot of options for hydration, lytes, and fuel on the bike.  This week, our Loving the Bike recipe will provide some support for many of these other requests…and it’ll taste good doing it.

Recipe of the week:

Before-Bed Muscle-Sparing Chocolate Cherry Protein Shake

Ingredients:

• 2 Tbsp chia seeds
• ½ cup water
• ½ Tbsp organic coconut oil
• ½ cup low-fat Greek yogurt (or, 1 scoop any protein powder at 80-100 calories)
• ½ cup pitted cherries or berries
• 1-2 Tbsp organic cocoa powder

Instructions:

1. Place chia seeds and water in blender or food processor.  Allow to set for 5-10 minutes, stirring occasionally to keep from clumping up.
2. Add remaining ingredients.  Process/blend until smooth.
3. Don’t allow to set for long, or you’ll end up with pudding (the chia seeds will continue to “gel”).  Drink ~30-60 minutes before bed.

Comments:

Why a pre-sleep protein shake?  There’s a few reasons to drink up:

First, here’s how it can help you lose fat:

• Many cyclists, who are trying to lose fat, find that they are hungry, or eat out of habit, before bed.  This shake made with chia seeds, provides satiety to help fill you up, without a lot of extra “junk” dessert calories that you don’t need.
• Having a set portioned dessert can save a lot of calories compared to “grazing.” I often recommend that clients “close the kitchen” after dinner or after a small dessert, and not allow themselves to graze throughout the evening.  If you plan on this one shake after dinner, there’s not any gray area that allows extra calories to creep in.
• The healthy fats in the shake, including medium chain triglycerides (MCTs) from coconut oil and omega-3s from chia seeds promote healthy, steady hormone levels that discourage insulin resistance.  It’s a long story, but overall, the less insulin resistance (and more insulin sensitivity), the less fat accumulation.

How it helps you spare muscle:

• If you’re training hard, your body continues to burn extra calories long after you park the bike.  During the night, as you fast for several hours, your body will burn some muscle in the absence of food intake.  Long lasting proteins, like those found in Greek yogurt, provide a steady stream of available protein that can reduce overnight muscle catabolism.  In fact, the dairy proteins specifically contain branch chain amino acids and glutamine, which distinctly promote muscle recovery after training.  And, in case you’re wondering, it’s not just wishful thinking…studies show reduced catabolism and increased muscle gains when protein is consumed by athletes before bed.  Don’t eat dairy?  No worries, nut proteins, soy, or vegan mixed proteins are all good choices for a pre-bed muscle sparing shake.

How it improves overall health and wellness:

• This shake is simply loaded with health-promoting nutrients.  Cocoa and cherries/berries promote reduced bodily inflammation and provide loads of antioxidants,  chia seeds provide fiber and super healthy omega-3s fats, and organic coconut oil provides a good energy source in MCTs that are also anti-inflammatory.

If you’re ready for bed, you’re ready for our muscle-sparing shake.   By cutting down on evening snacking and filling up on protein, anti-inflammatories, and antioxidants, you can give your muscles an edge and keep them around for when you need them.  On the bike.

Fuel Your Ride.  Nourish Your Body.

What’s the best “fuel”  for training? It’s day-in and day-out healthy eating.  It’s what I call “Daily Nutrition” (as opposed to “Training Nutrition”).  Without a foundation of nutrients that fight oxidative stress, build our immune system, contribute to heart health, and fight disease, we’d be in no shape to ride hard.  In fact, if you don’t strive for good health with health-promoting whole-foods throughout the week, I don’t believe any amount of gels, sports drink, bars, or recovery food means much on the weekend long rides.  With this in mind, let’s talk about shiitake mushrooms.

Recipe of the Week:   10-Minute Thai Shrimp Curry 

(from http://steamykitchen.com/12780-10-minute-thai-shrimp-curry-recipe.html – one of my new favorite food blogs)

Ingredients: 

• 1 teaspoon cooking oil
• 2 tablespoons red curry paste
• 12 ounces coconut milk
• 1 red bell pepper, seeded and cut into strips
• 6 ounces fresh (shiitake) mushrooms, sliced
• 1/2 pound uncooked, peeled shrimp
• 8 fresh basil leaves (optional)
• cooked rice, to serve

Instructions: 

Heat a skillet over medium high heat, once hot add in the cooking oil and red curry paste. Whisk for about 30 seconds. Pour in the coconut milk and continue whisking. Add in the mushrooms and the red peppers and continue cooking for 3 minutes. Add the shrimp to the curry and cook for another 2 minutes. Stir in the basil and serve over cooked rice.

Comments: 

It’s not for nothing that shiitake mushrooms are considered a symbol of longevity in Asia.  They promote health in some of the most crucial systems in the body.  And surprisingly, they even have important nutrients that are specifically helpful to cyclists.  Shiitake mushrooms promote:

• A strong immune system: Interestingly, the nutrients in shiitake mushrooms help our immune systems to not over-react when strong activity isn’t needed, and react enough when an immune response is important.  They help regulate and balance healthy immune function activity.  Optimize your immune function, and you’ll ride more.
• Reduces risk of cancer: Shiitake mushrooms help strengthen macrophage cells.  These cells are responsible for identifying and clearing potentially cancerous cells from the body.
• Healthy Cardiovascular system: First, shiitake mushroom nutrients protect us against cardiovascular diseases by decreasing the amount of immune cells that line the blood vessels, which can potential promote plaque build-up and blockages. Then, shiitake mushrooms contain specific antioxidant minerals (manganese, selenium, and zinc) and phytonutrient antioxidants that reduce oxidative stress and the oxidation of “bad cholesterol” (which allows the cholesterol to enter vessel walls and form plaques).  Thirdly, there is also some evidence that shiitake mushrooms’ polysaccharides can help lower total cholesterol levels.  Strong hearts pump blood more efficiently to cycling legs.
• Healthy iron levels: Iron can be a tough mineral to absorb, and many athletes find themselves low on iron and chronically fatigued.  While not all vegetables sources of iron are easily absorbed, a recent preliminary study has determined that the bioavailability of iron from shiitake mushrooms is equally as bioavailable as supplemental iron in the form of ferrous gluconate. Vegetarian and meat-eating cyclists can benefit from a variety of iron sources.

The foods we eat immediately before, during, and after training are important.  But, our health depends on the foods we eat most of the time, the ones that make up your Daily Nutrition.  For these foods, look to whole foods packed with health-benefitting nutrients, like shiitake mushrooms.  Then, get out and enjoy the ride.

Fuel Your Ride.  Nourish Your Body.

Photo c/o Steamy Kitchen

Ancient Greeks used parsley to adorn their champions.  This week, we’re gonna eat it.  Parsley is much more than a decoration or a trophy, it’s a Super Food that can fight and reduce risk of cancer, neutralize free radicals that damage cells, give you a healthy smile, and promote heart health.  In this week’s delicious Loving the Bite recipe, parsley really sings.

Recipe of the week: Roasted Salmon with Parsley Walnut Relish

(adapted from www.foodnetwork.com) 

Ingredients:

• 1/2 cup walnuts
• Pinch of cayenne pepper
• 1 tablespoon fresh lemon juice
• 1 teaspoon honey
• 2 tablespoons diced roasted red pepper (or fresh red pepper, diced)
• 1 tablespoon walnut oil
• 2 tablespoons extra-virgin olive oil
• 1/4 cup chopped fresh parsley
• Kosher salt and freshly ground black pepper
• 2 tablespoons chopped fresh chives
• 1 teaspoon grated lemon zest
• 1 2-to-3-pound piece wild salmon (about 1 1/2 inches thick)

Instructions:

Make the relish: Preheat the oven to 350 degrees F. Spread the walnuts on a baking sheet and bake until toasted, 7 to 10 minutes. If using fresh red pepper, drizzle with a small amount of olive oil and cook alongside walnuts.  Let cool, then finely chop and transfer to a bowl. Add the cayenne, lemon juice, honey, roasted red pepper, walnut oil, 1 tablespoon olive oil and 2 tablespoons parsley. Add 1/2 teaspoon salt and black pepper to taste and toss to combine. (The relish can be made up to 1 day ahead; cover and refrigerate.)

Make the salmon: Raise the oven temperature to 425 degrees F. Combine the remaining 1 tablespoon olive oil and 2 tablespoons parsley, the chives, lemon zest, 1/2 teaspoon salt, and black pepper to taste in a bowl. Rub the herb mixture all over the salmon. Lay skin-side down in a baking dish and roast until just cooked through, 12 to 14 minutes. Let rest 5 minutes, then transfer to a platter and top with the walnut-pepper relish.

Serves 6; Calories: 446; Total Fat 27 Grams; Saturated Fat: 4 Grams; Protein: 46 Grams; Total Carbohydrates: 3 Grams; Sugar: 1 Grams; Fiber 1 Grams; Cholesterol: 125 Milligrams; Sodium: 207 Milligrams

Comments:

Even though it provides just 2 small calories, a serving of parsley has a lot of nutrients to offer.  In fact, it contains a few extraordinary nutritive components that aren’t found in many foods.  This week, you can optimize your health by adding parsley.  It’ll give you:

Volatile oils:  Parsley contains volatile oils, specifically myristicin, that inhibit tumor formation in animal studies, especially tumor formation in the lungs.  What’s more, its volatile oils can neutralize carcinogens that get into the body, such those found in cigarette smoke.  They can increase the production of our super-antioxidant friend glutathione, and thereby reduce damage to cells.  As athletes, we need our bodies to be toxin free as possible!

Antioxidants: First, Luteolin is a special flavonoid found in parsley.  When combined with free radicals, it functions as an antioxidant to prevent damage to cells.  Then, it contains vitamin C.  Vitamin C is the body’s primary water-soluble antioxidant and it functions to decrease the free radicals that contribute to plague formation in arteries, cancer, diabetes, and asthma.  Generally, it boosts the immune system.  Thirdly, parsley’s vitamin A works as a fat-soluble antioxidant.  It works with vitamin C to reduce risk of disease and damaging free radicals.

Folic Acid: Folic acid is an important B vitamin that plays many roles in the body.  For heart health, it contributes to the conversion of homocysteine into a harmless molecule in the body.  Why is this important?  High levels of homocysteine can directly damage blood vessels, and are associated with a significantly increased risk of heart attack and stroke.

Healthy Teeth:  Eugenol is an essential oil found in parsley, and can be used as an anti-septic agent for teeth and gums.  Oral health has huge implication on overall health, so keep it clean and flash your fellow cyclists a big smile.

Strong Bones:  Parsley is chock-full of vitamin K, a fat-soluble vitamin important in blood clotting and bone health.

Shopping tip:

If you’ve ever been stumped in the produce section, wondering whether you should buy curly parsley or Italian parsley, here are some tips.  Italian is flat, more fragrant, and less bitter.  It’s generally preferred in cooking.  The curly parsley is sometimes used as a bitter herb in dishes that require a balance for sweet flavors.

When you choose parsley this week, you certainly won’t be alone.  It’s the most widely used herb in the world…and for good reason.  Great flavor, strong bones and teeth, heart health, and free radical destruction.  Serve your body well, and it will serve you well with many more years Loving the Bike!

Photo c/o Relentless Laundry

No matter how you pronounce it, the Tomato is a very special food.  Just think of how many of your favorite dishes would simply not exist, or not be the same, without it.  Pizza, chili, and salsa just to name a few.  The tomato goes far beyond taste, though.  It has super-nutrients that are important for everyone, and maybe extra-important for athletes.  When we ride, our oxygen turnover rate is increased.  And, while the benefits of exercise far outweigh the bad, we produce extra free radicals and oxidative stress in our cells with the extra oxygen turnover.  For this reason, it’s important that we’re diligent with getting antioxidants to “quench” and neutralize any damaging free radicals.  That’s where our friend the tomato comes in.

Recipe of the week: Roasted Tomato Basil Soup

Ingredients:

• 3 pounds ripe plum tomatoes, cut in half lengthwise
• 1/4 cup plus 2 tablespoons good olive oil
• 1 tablespoon kosher salt
• 1 1/2 teaspoons freshly ground black pepper
• 2 cups chopped yellow onions (2 onions)
• 6 garlic cloves, minced
• 2 tablespoons unsalted butter
• 1/4 teaspoon crushed red pepper flakes
• 1 (28-ounce) canned plum tomatoes, with their juice
• 4 cups fresh basil leaves, packed
• 1 teaspoon fresh thyme leaves
• 1 quart chicken stock or water

Directions:

Preheat the oven to 400 degrees F. Toss together the tomatoes, 1/4 cup olive oil, salt, and pepper. Spread the tomatoes in 1 layer on a baking sheet and roast for 45 minutes.

In an 8-quart stockpot over medium heat, saute the onions and garlic with 2 tablespoons of olive oil, the butter, and red pepper flakes for 10 minutes, until the onions start to brown. Add the canned tomatoes, basil, thyme, and chicken stock. Add the oven-roasted tomatoes, including the liquid on the baking sheet. Bring to a boil and simmer uncovered for 40 minutes. Pass through a food mill fitted with the coarsest blade. Taste for seasonings. Serve hot or cold.

Modifications:

Use organic tomatoes and organic canned tomatoes whenever possible.  A blender or food processor will work if you don’t have a food mill.  This is a great change from salad or sautéed vegetables.  Serve cooked lean protein on the side or even in the soup (shrimp or chicken would work well).  Add a dollop of plain Greek yogurt to your bowl to add a creamier texture.

Super Bowl Sunday:

Super Bowl Sunday Food-Swap: If you’re looking forward to some Chili this Sunday – make sure it includes organic tomatoes.  In fact, you may want to use this recipe and experiment with adding chicken, black beans, cooked bell peppers, cumin, and chilies…

Comments:

This recipe features a lot of tomatoes, both fresh and canned.  Tomatoes have a lot to offer, most notably, they are high in lycopene.  Lycopene is a carotene.  But, unlike other carotenes, it is not chemically altered into an active form of Vitamin A in the body.  This is actually very beneficial since it allows lycopene to have unique, very powerful antioxidant action in our cells that other carotenes do not offer (which is a good reason to eat a variety of colorful fruits and vegetables to get a lot of different carotenes and other nutrients).  There have been a lot of human studies done on lycopene – it has been shown to be protective of healthy cells and inhibitory to unhealthy cells (such as cancer cells).  While much of the research is inconclusive at this point, lycopene’s benefits are potentially as far-reaching as promoting heart health, reducing cancer risk, reducing Diabetes, reducing cholesterol, and reducing inflammation.  In fact, as an antioxidant, test tube studies have shown it to be 125 times as powerful as vitamin E!  To get the most of your tomatoes, use organic whenever possible – they usually contain significantly higher amounts of lycopene.

Fuel Your Ride.  Nourish Your Body.