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.

We get a lot of questions about coconut oil and why we recommend it in so many of our Loving the BITE recipes.  Well, Kelli explains it all in this video for all of you:

If you have any more question on Coconut Oil or how to use it, just let us know.

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“.  Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition.  For more information go to www.apexnutritionllc.com.

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.

Ahhh, what a sweet day.  Whether you love your wife, husband, boyfriend, girlfriend, kids, dog, cat, mommy or your bike, it’s good to love, right?  And, it’s good to celebrate.  This week, in honor of celebrating and eating out, I’ll give you one of my favorite knock-off recipes (so you can save your money next time!).  And, my Top 7 Tips for Healthy & Lean Restaurant Choices.  If you only go out on Valentine’s and a handful of other times throughout the year, please ignore these suggestions and simply enjoy the food and company.  If you are a regular restaurant goer, though, and especially if you’ve got goals to lose weight and improve strength to weight ratio on the bike, it’s not too hard to stick with your plan and enjoy great foods with this guide.

Recipe of the Week:  Asian Lettuce Wraps (P.F. Chang Knock-Off)

Ingredients:

• 16 large lettuce leaves
• 1 Tbsp organic coconut oil or canola oil
• 1 lb. ground chicken breast (or extra-firm non-gmo tofu for a vegetarian version)
• 1 large oninon, chopped
• 2 Tbsp minced garlic
• 1 Tbsp soy sauce or liquid aminos
• 1/4 cup hoisin sauce
• 2 tsp minced fresh ginger (remember, the skin comes off easily by scraping with a spoon
• 1 Tbsp rice wine or red wine vinegar
• 2 tsp Asian chili sauce (like Sriracha)
• 8 oz. can sliced water chestnuts, drained and finely chopped
• 1 bunch green onions, thinly sliced
• 2 tsp sesame oil

Instructions:

1. Rinse lettuce leaves, keeping them whole, and set aside to drain.
2. Heat coconut oil in large skillet on medium heat and stir-fry chicken for 5-7 minutes.
3. Add onion, garlic, soy sauce, hoisin sauce, ginger, vinegar and chili sauce. Cook until the meat is crumbled and brown.
4. Add water chestnuts and green onions. Cook until onions begin to wilt, about 2 minutes.
5. Stir in sesame oil.
6. Arrange lettuce leaves on the outer edge of a platter. Spoon meat mixture in center. Allow diners to spoon meat mixture into lettuce leaves and eat like a taco.

Comments:

I am a big fan of finishing the day with a “light” dinner.  I believe for both health and healthy weights, it’s best to consume the majority of daily calories during the day, while your most active and to end the day with a lighter intake.  And specifically, I recommend nixing most carbohydrates, and especially refined carbs unless it’s the evening directly before a “big” race or ride.  There’s simply not much need for quick-energy carbs at night, and most of them offer little benefit.  What’s more, overloading carbohydrates tends to promote fat storage unless they are readily used in activity.  What do you usually do after dinner?  Ride a metric century or relax and then go to bed?  Me too.  So, I keep it light at night and this recipes like this week’s Loving the Bite allow me to do just that.

On the other hand, every once in a while we eat out.  This all becomes much more difficult at a restaurant.  Give me a client who eats out several times each week, and I’ll tell you that it’s an uphill battle.  But, not impossible.  Here’s how you can stick to your lean dinner plans.

Top 7 Healthy & Lean Restaurant Tips:

1. Avoid most appetizers.  Awesome Blossom, not so awesome.  If you’d like an appetizer, try a salad, broth-based soup, edamame, or ahi tuna.
2. Remember this plate model when ordering your entrée – ½ plate of veggies, ¼ plate of protein, 0-¼ plate of a whole grain.  To accomplish these portions, consider ordering an entrée + a side salad and splitting both with another person or taking half home.  For example, you can order a steak and rice dish plus a salad, and portion it out to fit the plate model.
3. If ordering a dish that has a protein, veggies, and a grain, considering skipping the grain altogether.  Most restaurants offer refined grains instead of whole grains, so it will just be extra calories acting as sugar in your body.  And, no matter which meal you’re eating out, keep it to no more than 1 grain.  For example, a burger with a salad rather than a burger with fries.  If you have pasta, skip the French bread.
4. Consider decaf coffee or tea for dessert if others in your party are having dessert and you’d like to have something.  If needed to avoid social awkwardness, go ahead a share a bite of the dessert and then go back to your tea.  I’m the queen of rejecting foods I don’t want to eat and allowing others to bask in the awkwardness (I’m confident with my food decisions – you’ve just got to own it).
5. Moderate any drinking.  You might remember that I consider a binge of alcohol a triple edged sword (and 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, keep it to just 1 or maybe 2 (on a special occasion) drinks.
6. Eat slowly so that you know when you’re full.  Ask to have leftover boxed or removed from the table so that you don’t continue to “pick” at it.
7. Remember, you are in control of what you put into your mouth.  You are strong enough to make good decisions, enjoy the food and opportunity to eat out, and stop eating when you need to stop.

Whatever your plans (or lack thereof) are for the day and evening, make sure to treat yourself well.  Take care of your body and enjoy yourself (cycling and healthy eating are not bad ways to go).  Enjoy the opportunities to eat out with loved ones. And, let us know what dishes you’d like “knocked off,” and I’ll do my best to feature them.  Have a wonderful Valentine’s Day!

Fuel your Ride.  Nourish your Body.

Valentine’s Day is next week.  Are you prepared?  Have you done your shopping and found a special gift for that someone special (or as a treat for yourself, since you’re someone special)?  If not, never fear.  A whole week out, Loving the Bike’s here for you.  With just 5-6 ingredients, and less than 20 minutes in the kitchen, you can give a gift straight from your heart.  As a bonus, it’s good for the recipient’s ride, cellular health, and heart.

Recipe of the Week:  Easy, Dark Chocolaty, Valentine’s Truffles

Ingredients:

• 1/3 cup canned coconut milk or organic heavy cream
• 10 oz. dark chocolate, at least 60% cocoa, divided
• 2 tablespoons organic coconut oil OR organic unsalted butter
• 2 Tbsp organic honey, optional
• Pinch sea salt, optional

Optional add-ins:

• 2 tsp pure peppermint extract
• 1 tsp red chili flakes
• 2 Tbsp dried chopped berries, chopped dried cranberries, or finely chopped orange or lemon peel
• 2 Tbsp finely chopped fresh ginger
• 3 Tbsp cocoa nibs
• 3 Tbsp chia seeds (couldn’t resist – use these 1 hour out at pre-training fuel)

Instructions:

1. Bring coconut milk or cream just to a boil in a heavy pan on stovetop, or use glass bowl in microwave for 60 seconds on high.

2. Remove from the heat.  Stir in 6 oz. of the chocolate (~3/4 cup, or 171 gm), until melted and smooth.  If using microwave, place back in microwave and cook for 15-20 seconds at a time, stirring in between cooking, until melted and smooth.

3. If desired, stir in one of the optional add-ins.

4. Cover tightly and refrigerate for 1-2 hours or freeze for about 20-30 minutes, until firm but not solid.

5. Meanwhile place spoon or melon baller in freezer for 15 minutes.

6.  Once chocolate/cream mixture is firm, use spoon/melon baller to create the roundish truffles.

7. Combine remaining chocolate, coconut oil/butter, and optional honey in saucepan or glass bowl.  I like the extra honey b/c it provide 2 different chocolate tastes – one less sweet and one more.  Heat and melt mixture over medium heat on stovetop, or microwave on high for 15-20 seconds and stir between each cooking interval until melted.

8. Line a baking sheet with a piece of waxed paper. Dip truffles into the melted chocolate mixture using a fork or toothpick. Place onto the prepared baking sheet.  Sprinkle with pinch of sea salt, if desired, and chill in the refrigerator at least 2 hours to harden.  Enjoy!

9. If you want to get fancy, make several varieties of the truffles like you’d find in boxed chocolates.  After making cream/chocolate mixture, pour into oiled muffin pan circles, and add different “optional add-ins” into each, being careful to reduce add-in amount according to percentage of mixture in each.  Label the mixtures.  I’ve tried most all of them, and lemon peel, followed by fresh ginger and chili, are my faves.  Once finished, either identify each variety with a toothpick flag, a sprinkling of the add-in on top of the truffle, or let the recipient find out which is which on his or her own.

Makes about 20-24 truffles.

Comments:

We all know that chocolate’s a woman’s 2^nd best friend.  Right behind…a new wheel set (who need diamonds when you could have new wheel set?).  No matter who receives these truffles, he or she will enjoy a wonderfully sweet treat, but not too sweet, loaded with antioxidants, phytochemicals, anti-inflammatories, and more.  These truffles truly say love.  And, in all honesty and excluding the chilling time, this recipe took me about 15 minutes to complete.  It’s much easier than it looks.

And, in case you’ve forgotten, here’s how cocoa loves a cyclist:

Dark chocolate (60%+ cocoa, and optimally 70%+) contains dietary polyphenols. These antioxidants reduce inflammation and make cells more sensitive to insulin. Both of these factors are super-important to the cyclist.

First, inflammation is an issue for cellular health, whole body health, and recovery. When you think of inflamed cells, think of angry, out-of-control, destructive cells that simply do not function right. When we eat foods and nutrients that are anti-inflammatory, they can calm these cells and create a balance in our bodies that responds better to all the chemical reactions and toxins we throw at it. As hard-breathing athletes, we throw a lot of chemical reactions at our cells. What’s more, by reducing cellular inflammation you may reduce fat storage, sluggish metabolisms, fatigue, chronic disease, and slow recovery.

Then, there’s the whole insulin-sensitivity issue. The more sensitive cells are to insulin, the healthier they are and less likely to store fat. They “use” carbs better, when you need energy, and replenish glycogen stores more efficiently for that upcoming ride…yes, I’ll take more energy please. When cells are resistant to insulin, they don’t respond well to blood sugar. This promotes a whole host of problems, including out-of-control blood sugars, disease, fat storage and more insulin resistance.

Due to reduced inflammation and improved insulin-sensitivity, high polyphenol foods can improve Cardiovascular Markers such as LDL cholesterol, blood sugars, chronic inflammatory conditions, and even Chronic Fatigue Syndrome. And, in addition to polyphenols, these high cocoa truffles have other great nutrients to offer. Organic coconut oil, ginger, chili pepper flakes, chia seeds and more add fuel to the fire of anti-inflammatory health.

Still, don’t go overboard. Dark chocolate calories can still add up – keep it to 1-2 truffles for a once-a-day treat. If you’re trying to keep a lean cycling weight, you have both choose healthy foods and practice portion control (at least most of the time).  And, when choosing dark chocolate, make sure you see a percentage stated at 60% cocoa or higher. If it’s not on the label, it’s likely much lower. The names “dark chocolate” and “semi-sweet” chocolate only indicate a minimum cocoa level of 35%. So, shop around and look for the percentage.

When you love someone, you give them chocolate.  When you love someone a lot, you give them chocolate AND a sweet new cycling jersey.  Act and bake accordingly.

Fuel your Ride.  Nourish your Body.

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.