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.

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?

It happens to cyclists, runners, mountain bikers, and climbers alike.  Sometimes, while you’re out there, your stomach just isn’t right.  You feel nauseous and you’re not sure why.  Same pre-training fuel, same during the ride fuel.  Maybe it happens every time without fail, or just on long rides, or just in high heat.  While it’s best to figure out what the issue is in the first place, sometimes it’s difficult to nail down.  Today we’ll discuss a traditional anti-nausea food that works wonderfully as fuel before and while on the bike, and other strategies to make sure you can train well every time, without fear of a sour stomach.

Recipe of the week: Honey Candied Ginger 

Ingredients:

• 1 pound ginger root
• 1 cup organic honey
• ~1/2 cup Coconut flour or coconut flakes

Instructions:

1. Peel ginger.  A great tip is to simply use a spoon to peel it.  Ginger’s thin skin scrapes away easily with the edge of a spoon.
2. Cut ginger into ¼” slices.
3. Place 3 cups water in a pot.  Add ginger.  Bring to a boil, reduce heat, cover and simmer for 35 minutes or until the ginger is tender.
4. Transfer the ginger to a colander to drain.
5. Return the ginger to the pot and add the honey. Set over medium-high heat and bring to a boil, stirring frequently. Reduce the heat to medium and cook, stirring frequently, until the honey is slightly darker and thicker, approximately 20 minutes.
6. Transfer the ginger immediately to a colander and drain liquid into a bowl (save liquid as a wonderful sweetener for tea, yogurt, etc).
7. Add coconut to ginger and shake to coat well.  Then, separate and spead individual pieces on oiled or non-stick cookie sheet.
8. Once completely cool, store in an airtight container for up to 2 weeks.

Comments:

Candied ginger is simply good.  It tastes good, it’s refreshing, not too sweet, a nice treat.  Add in its amazing nutrients, and you’ve got a recipe for anti-nausea success.  What’s more the honey-carbs in this recipe contribute towards your carbohydrate goals per hour (60+ grams per hour on rides 90 minutes) and the coconut flake coating allows for a typically sticky food to be easy to handle while on the bike.  While some of the honey’s enzymes are destroyed with cooking, it’s fructose and glucose remain unharmed and provide relatively long-lasting energy (similar to maltodextrin) that makes for perfect cycling fuel.  If you’ve suffered from a sour stomach or nausea, it may really help.

If you’re looking for more options, here are other Anti-Nausea Strategies:

1. Dial in your pre-training fuel plan.  Generally, a regular meal is fine 3-4 hours out, but it should not be high fat or high fiber.  Also, avoid any gas producing foods such as broccoli, beans, etc within 6 hours before a ride.
2. A smaller snack is fine 1-2 hours out.  A piece of fruit with peanut butter, some nuts and raisins, or a fruit and nut bar.  If you’re starting early in the morning and don’t want to wake up 3 hours out (and I don’t blame you), simply use a small snack or a smoothie (liquids digest quicker) 1-2 hours out.
3. Make sure your sports drink works well for you.  Not every drink is for every cyclist.  Some do well with maltodextrin based drinks, others with sucrose or glucose based ones, others only with water or low-carb drinks.  If you find that you consistently don’t feel good using a particular drink, try a different one.  As long as you’re hitting your goals for fluids, carbs, calories, and lytes per hour from some sort of food and/or fluid, you can drink what you’d like.
4. Eat small amounts throughout the ride and DO NOT eat a large meal at once (such as at the half-way point).  Not only will this set like a rock in your stomach, it will also leave you with heavy, tired legs as your bloodflow is diverted to your gut and dealing with an overload of food.
5. Don’t overdo the sugary foods.  Especially on long rides, use real foods at least every 2-3 hours.  Try our rice burritos, lemon bars, and sweet potato fries for whole-food options.
6. Drink to a schedule to meet your needs.  Do not wait for thirst (I know, I know, you’ve heard both pieces of advice).  The issue with waiting for thirst is that you’re already behind your hydration needs if you’re thirsty, and it’s very hard to catch up.  It’s extremely rare to over-hydrate.  It’s extremely common to be dehydrated.  What’s this got to do with nausea?  Dehydration and low sodium status leads to nausea.
7. Try probiotics and/or enzymes immediately before and during a ride.  Probiotics are the healthy bacteria found in your intestines that aid digestion of foods, absorptions of nutrients, immune function, and more.  Turns out, they can help reduce stomach upset in the short-term as well.  Enzymes help break down nutrients….amylase breaks down carbs, protease proteins, and lipase fats.  Then, there are even more specific enzymes for specifics types of carbs, proteins and fats (lactase for lactose, for example).  If you’re interested, popping a probiotic/enzyme combo pill before and every hour of a ride can help.  A yogurt smoothie as a pre-ride fuel provides a whole-food option.
8. If acid is the problem, it may simply help to use a antacids before and during a ride.

It seems that runners experience an unsettled stomach due to all the bouncing around, and cyclists due to the constant seated position (proper positioning can also alleviate any acid reflux).  Whatever the issue, it’s important to figure out which foods and drinks to avoid and which foods and drinks may help.  Candied ginger is certainly a great and delicious option, as long as you can resist it long enough to take it on your ride.

Fuel your Ride.  Nourish your Body.

Overuse, strains, and accidents, ouch!  Joint and ligament injuries are painful and frustrating.  In the case of over-use, they can rear their ugly heads again and again.  It seems like I currently have a more than usual amount of clients nursing joint injuries, muscle injuries, and Seasonal sicknesses.  And, over the last year, I worked with more than my share of road rash victims – many who needed healing fast so they can get back on the bike and resume touring and racing.  While there are no quick fixes for injuries, there are a few tactics you can use to put your cells, tissues, and body in the best possible place for quick healing.  From a spiced green tea to supplements, here’s some oh-so-good-for-you options when the going gets rough.

Recipe of the week: Anti-Inflammatory Healing Tea

For Joint Inflammation and Pain Relief

Ingredients:

• 1 whole turmeric roots, peeled and cut in 1/4 inch slices OR 2 tsp ground tumeric
• 2 inches whole ginger root, peeled and cut in 1/2 inch slices (or just get one of the biggest and freshest whole roots available and use the whole thing) OR 1.5 tsp ground ginger
• 9 whole cloves OR 0.5 tsp ground cloves
• 1 medium beet, peeled and chopped
• 5-6 green tea bags or similar amount of whole leaf tea
• Juice of 1 lemon
• Organic honey (optional)

Instructions:

1. Boil ~ 64 oz.(~2 L) water in a large pot.  Reduce to simmer.
2. Add WHOLE cloves, turmeric, ginger, and beets (if using ground spices, you’ll add them in at step #4).
3. Cover and allow to simmer for 15-20 minutes.
4. Add any ground spices, stir well.  Add Green tea (bags or loose leaf).  Remove from heat and allow to steep 2 minutes.
5. Strain (if needed) or remove bags, and add lemon juice and small amount of honey (optional), to taste.
6. Can keep extra tea in refrigerator up to 2 weeks and reheat as needed.

Comments: 

What’s special about this tea?  It’s a combination of anti-inflammatories, antioxidants AND anti-pain nutrients that have allowed those suffering from injuries and arthritis conditions to find some quick relief AND healing.  And, beyond the tea, you’ll find my personal supplement recommendations for healing from joint inflammation/pain and/or road rash or skin injury.

Inflammation:  You can deter your bodies’ state of inflammation in two key ways.  One, you can give it nutritional agents and antioxidants that work directly at the cellular and tissue level to ease inflammation and promote healing (these agents are often used in Eastern medicine and can reduce inflammation and acidity of fluid within joints).  Example of these nutrients are curcumin found in turmeric, eugenol found in cloves, and gingerols found in ginger.

And two, you can increase the production of anti-inflammatory hormones by increasing omega-3s in your diet.  Primarily, omega-3 fats from fish have strong anti-inflammatory effects.  Secondarily, those from flax, chia, hemp, and walnuts can play a role.  Increase your intake of these fats from whole foods forms and fish oil supplements.

Pain: Next, some nutritional components actually have an effect on pain.  The primary anti-pain ingredient in this tea is ginger.  In two recent studies, 75% of joint pain sufferers, and 100% of muscle pain sufferers, have found relief with consistent daily intake of ginger.  These new studies build off the hundreds of years and dozens of studies to support ginger’s anti-pain attributes.

Antioxidants:  As you know, antioxidants fight the free radicals that work in your body to cause damage to your cells.  These free radicals abound with injury and inflammation, and athletes are especially prone to a build-up if antioxidants aren’t consumed regularly.  Our Anti-Inflammatory Tea is brimming with antioxidants from every spice included, beets, Vitamin C in the lemon juice, and potent nutrients from green tea.

Supplement recommendations for joint/pain healing:

1. Increase fish oil intake to 2000-4000 milligrams per day (talk to your doctor if you are on blood thinners).  If you eat fatty fish at least twice per week, supplement at lower end of range.
2. Take a probiotic, like acidophillus, every day to increase absorption of nutrients like antioxidants and improve immune function.
3. Take a high quality multivitamin every day for extra vitamins, minerals, and antioxidants (my favorite brand is Rainbow Light Multivitamins, and they include high amounts of probiotic bacteria, so you don’t have to take an additional probiotic pill).
4. Increase Vitamin D intake to 3000 IU per day…research has shown some improvement of joint pain with increased levels of Vitamin D supplementation and a possible correlation of low Vitamin D status and joint pain/arthritis.
5. Increase anti-inflammatory spices.  Use garlic, turmeric, cloves, and ginger in cooking as much as possible, drink this week’s Loving The Bite Tea twice per day, and/or take ginger pills @ 500 mg 2 times per day.

Additional supplement recommendations for road rash skin healing: 

1. Including your multivitamin, make sure you’re getting 30-50 mg of zinc each day.
2. Add extra vitamin C for a total of 1000 mg per day from supplement – you’ll get some from your multivitamin, add an extra pill or a drink like Emergen-C (higher amounts of vitamin C are fine as they are water-soluble and your bodily easily excretes any excess).

It happens to the best of us – sometimes, you’re simply injured, down and out.  Physically, it’s tough.  Mentally, even tougher.  Sometimes, using the down-time to take care of your body by proactively and naturally reducing inflammation and pain can really help in both departments.  Try these recommendations out, get well soon, and see you on the bike.

Fuel Your Ride.  Nourish Your Body.

If you could have a homemade hearty soup on the table in less than 30 minutes, would you ditch the canned high-sodium low-nutrition watery option?  It’s easier than you might think to make a flavorful soup with real, fresh vegetables, herbs, and meat.  What’s more, when you make it at home, you can give it a little kick with some spice, and rev up the nutrition benefits along with your metabolism.

It’s this week’s Loving the Bite Recipe: Best-Ever Spicy Chicken Noodle Soup (vegetarian options included).  An ultimate comfort food.  And unlike most other comfort foods, it’s actually good for you.  It makes for a great dinner, leftover lunch, and perfect recovery after a lunch-time or early evening ride (combination of fluids, electrolytes, protein, carbs, and antioxidants).  After following Stevie’s advice to get out there and ride in the cold, a warm bowl of super-nutrition recovery sounds just about right.

Recipe of the week: Best-Ever Spicy Chicken Soup 

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 2 medium carrots, cut diagonally into 1/2-inch-thick slices
• 2 celery ribs, halved lengthwise, and cut into 1/2-inch-thick slices
• 4 fresh thyme sprigs
• 1 bay leaf
• 2 quarts chicken or vegetable stock (use boxed liquid or organic paste)
• Small cubes of: 2 free-range chicken breasts of 4 free-range chicken thighs (boneless, skinless) OR for a  vegetarian soup, use 16 oz. firm tofu or 2 cups garbanzo beans
• 8 ounces 100% whole wheat noodles or cooked brown rice (optional)
• Kosher salt and freshly ground black pepper
• 1 handful fresh flat-leaf parsley, finely chopped
• 1 cup fresh deli salsa or salsa verde
• ½ cup Greek yogurt
• ½ tsp chipotle chili powder
• 1 Tbsp cumin

Place a soup pot over medium heat and coat with the oil. Add onion, garlic, carrots, celery, thyme and bay leaf. Cook and stir for about 8-106 minutes, until the vegetables are softened but not browned. Pour in the chicken stock and bring the liquid to a boil. Add diced chicken and noodles/rice; simmer for 5-8 minutes until chicken is cooked through.  Stir in parsley.  Add salt/pepper to taste.

Spicy Soup Option:  Prepare Chipotle Cumin “Cream” by mixing Greek yogurt, chili powder, and cumin.  Set aside.  When serving soup, place ¼ cup salsa in the bottom of your bowl.  Add soup.  Top with 2 Tbsp Chipotle Cumin Sour Cream and stir to mix.  Bring on the heat!

Comments: 

Sure, you can find chicken noodle soup in a can, nuke it in the microwave, and sit down for dinner within 5 minutes.  But, as you look down at the bowl, you might notice that even the heartiest of canned soups looks a little watery.  The chicken pieces are the size of a your pinky tip.  The vegetables hardly resemble vegetables.  And the sodium content may not even be from salt.

If there’s one thing you I inspire you to do for yourself during this month and this next year, I urge you to skip the convenience foods when possible and eat more homemade fresh, real, whole foods.  Yes, for any purists out there I realize that portions of this recipe still rely on boxed broth and prepared salsa.  I have time constraints and I assume you do as well.  So, in trying to be realistic with myself and with my recommendations to you, this is a compromise.  Even with these short cuts, you’ll still reap the rewards of all the other whole foods you’ll add.  Here’s what’s in the pot for you:

Garlic: Hugely anti-inflammatory, anti-bacterial and anti-viral, garlic can lower cholesterol, triglycerides, and plaques while combating oxidative stress with high amounts of antioxidants.

Onions: Onions are high in polyphenols and flavonoids, nutrients that are anti-inflammatory and antioxidant.  They promote heart health, bone and tissue health, healthy blood sugars and cancer protection.

Carrots: The poster-vegetable for carotenoids, carrots are antioxidant powerhouses that reduce risk and inhibit cancer cell growth (especially colon cancer) and preserve optical health.

Celery: Rich in the immune-enhancing Vitamin C, celery is highly antioxidant, reduces blood pressure and stress hormones, lessens water retention, and lowers cholesterol.

Parsley: Parsley is high in vitamins A, C, and K, which serve to fortify bone health, blood health, eye health, and more.  It also specifically inhibits tumor formation and cancer cell proliferation.

Chili: A real metabolism booster, chili contain capsaicins that are anti-bacterial and anti-carcinogenic. They increase calorie output, promote healthy blood sugars and decrease appetite.  They also lower blood cholesterol and triglycerides and sinus congestion.

Cumin: Cumin improves digestion, may reduce risk of cancers (stomach/lung), and is high in antioxidants to fight oxidative stress and damage to cells.

In every bowl! I can’t promise all this goodness out of a can, and anyone who does hasn’t seen a fresh pot of homemade soup in a while.  Your bowl will be bursting with antioxidants, proteins, phytochemicals and more.  Your cells and muscles will have the opportunity to recovery, repair and build when you give yourself good recovery, like the Best Every Spicy Chicken Soup after rides and at the end of each day.  What’s more, a little spice provides a new variation on this classic soup to keep your metabolism revving and your body extra warm this Winter.

No time to cook?  It’s the mantra of the working cyclist.  Unless you make your money on the bike, your schedule is likely over-scheduled.  Full time jobs, family, commutes, cycling, cross-training and more.  When trying to eat healthy and fuel training for optimal cycling, this no-time-to-cook problem can become a big hurdle.

Throughout my career, it’s become apparent to me that busy schedules and healthy eating are often adversaries.  And, in some ways, it’s rightly so.  Fast-food, TV dinners, and convenience foods leave a lot to be desired nutritionally.  But, there’s also some room for compromise.  This week, we’ll serve up a 3-step quick and easy dinner plan with a flavorful, healthy sauce to dress it up:

Recipe of the Week:  2-Minute Flavorful Curry Peanut Sauce

Ingredients:

• 1/2 cup Greek Yogurt (or for dairy free, full-fat coconut milk)
• 1/4 cup natural Peanut Butter or Cashew Butter
• 1/4 cup green salsa
• 2 tsp curry spice
• 1 tsp dried basil
• ¼ cup water (omit if coconut milk used)
• 1/4 tsp salt (or salt to taste)
• cooked protein/meat such as organic chicken, turkey, baked tofu, lentils, beans, etc.

Instructions:

1. Mix all ingredients together, except protein, in a bowl.
2. Spoon over protein and continue cooking until heated through.  If adding to grilled protein, first warm sauce on stove top or in microwave.

Comments:

I was recently asked by a client what’s my number one tip for saving time on dinner.  As a working mom of 3 kids 5 years and under, dinners are go-time in my household.  The children begin melting down at 5 pm, like clockwork.  I begin getting hungry and cranky.  And, while I’m set on a homemade whole-food meal, I can’t be bothered with a time-consuming dinner recipe.

I have a secret weapon: flavorful homemade sauces.  If you’re looking for tips to save time on dinner and still have variety, flavor, and high-nutrition, here’s how the 3-step process works:

1. Protein: I thaw or have ready my protein source for the dinner.  It’s in the fridge and ready to be cooked.  This protein source can be meat such as chicken, turkey, grass-fed beef, non-GMO tofu, lentils, beans, etc.  When it’s time to cook it, I simply stick the meat in the oven (400 deg F for 30-40 minutes), the slow cooker (if I’m home during the day – 3-4 hours on high), or on the outdoor or indoor grill for just 10-15 minutes.  It’s not so much that this doesn’t take some time, it’s that I don’t have to take time worrying about it or wondering what’s for dinner.  Simply start cooking, set the timer, and prepare the other portions of the meal.  Some of my clients cook several servings of protein on the weekends and refrigerate and freeze them for weekdays.  The protein becomes the protein no-brainer.
2. Vegetables: We always have ½ plate of vegetables (2+ cups).  It’s almost always a big, fresh salad with spinach and greens, broccoli, bell pepper, tomatoes, avocado, olives, and dressing.  Since I buy the pre-washed greens, this is easy prep…just wash and chop a few other vegetables in 5 minutes or less.  And, in a pinch, I’m not afraid to bust out the frozen vegetables.
3. Flavorful Sauce: This is where it gets more interesting.  I make a flavorful sauce in 10 minutes or less.  Really, this is the only work of the meal.  Everything else is the same most days, so it’s here that I’m creative.  It’s never overwhelming to simply make a sauce.  I can double, triple, or quadruple most sauces and freeze them.  I can go for Mexican, Asian, Indian, Mediterranean, or Italian sauces.  Homemade sauce can be full of flavor, without the chemical ingredients found in commercial condiments.

And, how does curry fit into a healthy dinner?  Curry Spice packs ingredients high in anti-inflammatory, healthful nutrients.  In fact, the turmeric in curry spice:

• Reduces inflammation, everyday damage to cells and risk of chronic disease
• Is a strong Anti-Cancer Agent inhibiting cancer cell growth, metastases, and reducing cancer risk
• Reduces Cholesterol and provides Cardiovascular Protection
• Improves Liver Function
• Protects against Alzheimer’s Disease

Even if you’re short on time, you can eat right and train hard.  Dinner can be as easy as 1-2-3.  And, while this dinner routine may seem a little monotonous, it allows plenty of room for variety with a flavorful sauce.  Streamline your meal and you’ll save time, save money, shop more efficiently, reduce stress, and enjoy a healthful, whole-food dinners while reducing inflammation and chronic disease risk.  And, guess what sauce works great on turkey leftovers.  That’s right, 2 Minute Curry Peanut Sauce.  Riding after work? No problem.  Dinner will be ready in a snap.

Fuel Your Ride.  Nourish Your Body.

If you’re dragging throughout the morning, clinging to your coffee, starving by 10 am, or craving sugar or carbs all day, your breakfast could be to blame.  A bowl of flakes high in carbohydrates and low in fiber, healthy fats and proteins just won’t sustain most athletes until lunch.  Certainly wouldn’t sustain me.  If you’re in the sub-optimal breakfast club, you’re missing an opportunity to fuel up right from the get-go and have long-lasting energy for any ride later in the day.

So, what’s your greatest obstacle to a top-notch, healthy breakfast?  Lack of time?  Lack of recipes and ideas?  Lack of a morning appetite?

Typically, clients point to hectic morning schedules that demand a quick meal.  Early morning training often compounds the rush.  This week, we’ll add variety and make  whole-food, high fiber, healthy fat, high protein Power Pancakes, that can be frozen and reheated for a top-notch easy, grab-n-go breakfast.  And what’s more, at over 20 grams protein per serving, these make an excellent grab-n-go recovery as well.

Recipe of the Week:  Whole-Food Grab-n-Go Power Pancakes

Ingredients:

• 1/3 cup Greek yogurt
• 1/3 cup oats (old-fashioned) OR 1/3 cup nuts for a gluten-free, grain-free option
• 2 Tbsp chia seeds or ground flaxseeds
• 1 large egg (organic, cage-free)
• 1/8 tsp baking soda
• ¼ cup berries
• 1 tsp organic honey, agave, or real maple
• 1 tsp organic coconut oil

Instructions:

1. Mix all ingredients except coconut oil in a blender or food processor, and process until smooth.  Mixture will thicken if allowed to set (the chia seeds absorb liquid and thicken).
2. Preheat a griddle or large pan on medium heat. Add organic coconut oil and allow to melt.  Turn pan to cover with oil.  Pour or scoop 1/2 of batter onto pan in an even circle. Cook for about 3 minutes or until golden brown and cooked in the middle, then flip and cook the other side for about 2 minutes until it is golden brown and cooked through.
3. Repeat with the remaining batter. Serve plain (perfect for Grab-n-Go) or add a dollop of Greek yogurt, additional berries, and a small amount of honey, agave, or real maple.
4. If you’re looking for even more protein, you can add 1/2 – 1 scoop protein powder to the batter (mix well).
5. To freeze, line baking sheet with foil or parchment paper. Place cooled pancakes on lined sheet (not allowing pancakes to touch).  Layer with foil/parchment paper and additional pancakes.  To reheat, use toaster, microwave, or oven at 325 deg F.

Nutrition Info (entire recipe): ~375 calories, 19 gm fat, 256 mg sodium, 35 gm carb, 10 gm fiber, 9 gm sugar, 21 gm protein

Comments:

Although I could list many studies that show a high protein breakfast promotes more satiety, less cravings, and less snacking than a refined carbohydrate one (or than skipping breakfast), I think this one’s a bit of a no brainer.  Quick, refined carbs simply move through your digestive system, and are metabolized much quicker than fiber, protein, and healthy fats.  The more time it’s in your stomach, and the slower it’s digested, the fuller you’ll feel for longer.  The trick is feeling satisfied without feeling bogged down.  The remedy? Healthy, nutrient-filled whole foods.

I think you’ve heard it before.  But, just how far-reaching is a good, nutritious start to your day?  In my experience working with endurance athletes, I’ve found a good breakfast promotes:

1. Less calorie intake throughout the day from snacks.  Although it does vary from person to person, most clients are better able to omit “grazing” on snack foods throughout the day when their meals are nutrient dense, and especially when high in protein and fiber.
2. Better results with fat-loss with more calories early and a light evening intake.  I’m a fan of eating the majority of calories during the day, when you’re most active, and significantly less in the evening, when you’re relaxing and going to bed.  Instead of starving all day, and overeating in the evening, give your body fuel proactively, and then lighten up and the day goes on.  A light evening intake just might  improve sleep and leave you with a good appetite for breakfast.
3. Continued healthy eating throughout the day.  Just like exercise often promotes healthier eating (you don’t want to mess up your progress), starting your day with healthy foods can promote a continued pursuit of healthful meals and snacks.  Starting with Pop-Tarts on the other hand, quickly causes a drag in energy, followed by a need for more “quick” energy, followed by a drag.  And, if you’ve already messed it up, why not have some fast-food for lunch, right?
4. Better recovery for those early morning cyclists and bike commuters.  Many cyclists train first thing in the morning – breakfast is a great opportunity for recovery.  If you commute to work, you can easily pack these pancakes and eat ‘em when you get there (no need for extra toppings).

Roll these delicious pancakes up (crepe-style) and take them with you on the go.  You’ll get the nutrients you need to start your day right, to recover from your ride, and to keep it going all day.  This week, let’s begin each day as if it is on purpose.

Fuel Your Ride.  Nourish Your Body.

It’s hard to go wrong with tacos.  That is, unless you use the store-bought taco seasoning.  Taco seasoning is one of those seemingly simple products that most consumers believe are made up of a few blended spices.  As they should be.  But, turn the packet around and read the ingredients list, and you’ll find more than spices.

This week, you’ve got an alternative…we’re going to dive into the spice drawer and make our own, delicious, flavorful taco seasoning.   You likely already have all the ingredients.  You likely don’t have all the potential toxins, found in taco seasoning, in your drawer.  Here’s how to make it, and why cyclists and all endurance athletes should throw away the taco seasoning packets.

Recipe of the Week:  Homemade Taco Seasoning

Ingredients:

• 1 Tbsp chili powder
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp crushed red pepper flakes
• 1/4 tsp dried oregano
• 1/2 tsp paprika
• 1 Tbsp ground cumin
• 1/2 to 1 tsp sea salt (more or less to taste)
• 1 tsp black pepper

Instructions:

1. Mix all ingredients with a good shake in a small air-tight container.
2. Add 2 to 3 tablespoons spice mixture to 1 pound meat or protein.  Salt to taste while cooking.
3. Store mixture in cool, dry place.

Comments:

Usually I like to keep it positive.  Week after week, we discuss a great whole-food and all it has to offer in terms of both cycling and wellness.  We talk about what you should eat.

This week, we’re going to look at the other side of the coin, at what you shouldn’t eat.  I have a problem with many ingredients in a typical Taco Seasoning Packet.

Take the Old El Paso packet, for example.  The ingredients listed are:

Maltodextrin, salt, chili pepper, onion powder, spice, monosodium glutamate, corn starch, yellow corn flour, partially hydrogenated soybean oil, silicon dioxide (anticaking agent), natural flavor, ethoxyquin (preservative).

What’s the problem?  

First, in just 2 tsp of a typical taco seasoning, you’ll consume a whopping 560 mg sodium.  Now, I’ll be the first to tell you that I’m not a stickler on every mg of sodium a client eats, within a healthy whole food diet.  Especially when the sodium comes from salt.  But, when it comes from monosodium glutamate, and other processed food ingredients, I’m not so forgiving (more of MSG below).  And, when it comes in huge amounts like this, the cyclist may have an issue.  You see, an abundance of sodium in Daily Nutrition can necessitate extra sodium needs in Training Nutrition – high sodium eater often need more milligrams of sodium hour to hour on the bike.  Since it’s already hard enough to meet your sodium and electrolyte needs, this can put a damper on your ride (low sodium = cramping, bonking, nausea, etc).

Second, although Generally Regarded As Safe (GRAS), monosodium glutamate (MSG) can be problematic for some athletes.  Among the symptoms listed by those intolerant of it include headaches, flushing, sweating, facial pressure, numbness, tingling or burning in the face, neck and other areas, rapid, fluttering heartbeats (heart palpitations), chest pain, nausea, and weakness.  Maybe even more concerning to cyclists, MSG can trigger severe asthma attacks in those who suffer from it.

Third, partially hydrogenated soybean oil.  First, I’m not a big fan of soybean oil as it is a concentrated source of omega-6s, which can lead to imbalances of omega-3s:omega-6s and encourage inflammatory hormone production.  But worse, this soybean oil is hydrogenated.  Hydrogenated oils are transfats, which are highly inflammatory and associated with heart disease.  Cyclists depend on strong cardiovascular systems and strong bodies, and there’s simply no place for extra inflammation from hydrogenated omega-6s.

Of course, you’ll want to know why this recipe is great for you.  Click on these links for more information about each ingredient:

• Cumin: Grilled Cumin Chicken
• Black Pepper: Black Pepper Tenderloin
• Red Chili: Red Chili Pepper Thai Tofu
• Garlic:  Garlic Ginger Chicken

Do yourself a favor; get rid of packets of Taco Seasoning this week and make your own in 2 minutes or less.  Once you taste this recipe, I believe you’ll never go back.  With less Daily Nutrition sodium, less chemical ingredients, and less transfats, you’ll feel better day to day and on the bike.

Fuel Your Ride.  Nourish Your Body.

“There’s no way I’m deficient…I get plenty of sunshine.” If I’ve heard it once, I’ve heard it many, many times.  And yet, athlete after athlete is found deficient.  If you’ve never had your Vitamin D levels checked, you may be in for a surprise.  And, if you find your motivation and mood wavering and eventually diminishing each year in the cold-weather months, you may just find out why.

In fact, it’s not only an issue for athletes, but it’s estimated that at least 25-50% of adults in the United States are deficient in Vitamin D; which is a bit ironic, as it is the only vitamin that our bodies are able to produce (with adequate sunlight).  However, it may be this ability to produce it that gives us a false sense of optimism and a lack of urgency in eating Vitamin D food sources and supplementing.  There are many reasons why we become deficient, and even more reasons to make sure you’re not.

So, what are the implications for cyclists and how can you get enough?

Start with our recipe of the week.

Recipe of the Week:  Fresh Herbed Salmon

Ingredients:

Per Serving:

• 4-6 oz. Wild Salmon fillet or steak
• 1 Tbsp fresh chopped Basil (or 1 tsp dried)
• 1 Tbsp fresh oregano (or 1 tsp dried)
• Additional optional fresh herbs: rosemary, thyme, parsley
• 1 tsp olive oil or avocado oil
• 1 Tbsp capers
• 1 small garlic clove, minced
• 1 lemon wedge
• Salt and fresh ground pepper, to taste

Instruction:

1. Prepare Broiler.
2. For easy clean-up, line a baking dish with foil.  Place Salmon fillets inside.
3. Drizzle oil over salmon, distributing as evenly as possible.
4. Sprinkle salmon with basil, oregano (and other herbs), capers, and garlic.
5. Squeeze lemon wedge over salmon.
6. Cover dish with foil, cut vents in foil.
7. Broil ~10-15 minutes, until centers of fillets are cooked through and flaky.  Season with salt and pepper to taste.

*** Note: Garlic may turn greenish-blue from acid in lemon juice.  It is still fine to eat it!

Comments:

It’s long been known that Vitamin D is important for the absorption of calcium, and therefore, for bone health.  In fact, it was historically thought that the main benefit of Vitamin D was to reduce risk of rickets.  In the last two decades, however, more and more research is finding that Vitamin D’s reach goes far beyond bones.  In fact, it has significant implications on overall health and wellness, athletic performance, and mood.  Here’s what every cyclist needs to know:

Vitamin D for Athletic Performance:

Reduces Inflammation: After intense exercise, elevated levels of pro-inflammatory cytokines circulate throughout athletes’ bodies.  Vitamin D, along with omega-3 fats from fish oil, reduce the production of cytokines, while increasing the production of anti-inflammatory components.  This can improve recovery, reduce fatigue, and improve overall health.

Improves Immune Function: In studies, Vitamin D deficiency has been correlated with colds, influenza, and respiratory infections. On the other hand, adequate levels of Vitamin D trigger our immune system macrophage cells to release antibacterial peptides, which play a role in infection prevention.  If you want to stay well this Winter, get your Vitamin D.

Prevents Muscle Weakness and Fat Accumulation in Muscles:  Vitamin D deficiency is associated with elevated fat accumulation in muscles, which in turn reduces muscle strength and performance.  In at least one study, the deficiency and loss of muscle strength was demonstrated independent of muscle mass…muscle was actually displaced with fat AND weaker than it should be.  What’s more, there is evidence that supplementation of Vitamin D in deficient persons increases fast twitch muscle fibers in number and size, and reduces injuries (in athletes) and falls (in elderly).

Improves Overall Performance: Studies have shown a steady decline in performance in low-sunlight months, improved performance when athletes are exposed to UV rays (1950s), and peak performance when blood levels of 25 (OH) D are at or above 50 ng/mL.  What’s more, maximum oxygen uptake, or VO2 Max, drops in athletes in months when less UV rays reach the Earth, such as in late Fall months.

Vitamin D for Overall Wellness:

In addition to athletic performance, Vitamin D’s also important for:

Regulating Blood Pressure

Normalizing Blood Sugars and Insulin

Preventing Cancer, especially bladder cancer, breast cancer, colon cancer, ovarian cancer, prostate, and rectal cancer

Steady Moods and Prevention of Depression

Now that we know how important Vitamin D is, it’s no wonder that many experts believe the recommended amounts, and  “normal ranges” for lab values should be much higher than previously established.  But what other factors contribute to our seemingly inadequate intake and levels?

1. We simply live, work, and even workout indoors too much.  Think about the Winter months…how many times have you complained that you get to work and leave work in the dark?  It’s during these short-day months that you must proactively get out and get some sunlight – take advantage of lunch breaks or any daytime opportunity to get outside.
2. There aren’t many good food sources for Vitamin D, and of those there are, we’re not eating enough.  You can find vitamin D in: Herring (1613 IU in 3.5 oz.), Wild Salmon (981 IU in 3.5 oz.), Tuna canned in Oil (200 IU in 3.5 oz.), Milk (100 IU in 8 oz.), Eggs (18 IU in 1 large), Cheese (12 IU in 1 oz.).  Many of our foods are also now lower in Vitamin D – farm-raised fish contain lower amounts than wild fish and caged hens produce less in eggs than those that are not caged.
3. Vitamin D synthesis works best in healthy cells.  Cells in adults who are obese or even overweight, who are not in good health,  or who are elderly may not make as much Vitamin D as they should.   In many cases, those who need the benefits of Vitamin D the most make the least.  Furthermore, those with darker skin pigmentation make less Vitamin D than those with lighter skin pigmentation.
4. While sunscreen is obviously needed to reduce risk of skin cancer and harm to skin, it also reduces Vitamin D production.

How to Increase Your Vitamin D:

1. Get some sun (within reason).  It only takes 10-30 minutes of midday of exposure in Spring/Summer to maximize your body’s Vitamin D synthesis at the equivalent of 10,000 IU (depending on skin tone, health, and age).
2. For maintenance, supplement with 1000 IU to 2000 IU in Spring/Summer if you don’t get out in mid-day sun; and, supplement with 2000 IU to 3000 IU in Fall/Winter if you live in a latitude north of Atlanta, Georgia (it’s not possible to produce adequate Vitamin D in the winter months at these latitudes because the sun never gets high enough in the sky for its ultraviolet B rays to penetrate the atmosphere).  Both Vitamin D3 and D2 supplements work to raise blood levels, but it can take more Vitamin D2 to achieve the same results (D3 is from animal sources while D2 is from plant sources).
3. If you are concerned about a deficiency, get your level checked.  Ask for a for total 25(OH)D, not 1, 25(OH)D.  Vitamin D deficiency is usually identified as <25 ng/dL, but anything less than 30 ng/dL is sub-optimal for an athlete (who “uses” and depends on more nutrients in the body than a sedentary person), and many experts recommend a goal of at least 50 ng/dL for athletes.   If you are deficient, you will need much higher doses until you are within a normal range – speak to your doctor about higher doses and retesting until it’s in the normal range.

Many nutrition strategies are difficult to implement and take a long time to show true benefit.  Not this one.  Improving your Vitamin D status is easy and can help you make noticeable improvements as an athlete, especially in the Winter months, in a relatively short amount of time.  Get sunlight, eat Vitamin D foods, and supplement.  If needed, get your levels checked.  Get and stay healthier and stronger.  There’s really no better time than now to get started.

Fuel Your Ride.  Nourish Your Body. 

Here we go again.  A few weeks ago, you may have read headlines that seemed to confirm it once and for all: Eggs yolks are worse for your heart than cigarettes.  That seems pretty bad.  Especially for a cyclist striving for health and great performance on the bike.  With a headline like this, there must be a slam-dunk, solid study, right?  Surely, only with substantial evidence would one make such a statement.  Newspapers, evening news, and online sources are all claiming it.  Not so fast.  Welcome to Nutrition Research.

I’ve read the report and I’ve read the study, and I still love eggs, including the yolks.  I still recommend them.  I think they are a good source of protein, vitamins and minerals for cyclists who want to consume them.  Within a whole-food diet, I do not believe they are a risky food…in fact, I think they are beneficial.  Am I turning a blind-eye?  No, I’m simply using both of my good ones to read and understand this study, along with the myriad of studies that show no correlation of eggs (and egg yolks) with heart disease or mortality.  This week, we’ll talk eggs and the ins and outs of this particular study.

Recipe of the Week: Curried Egg Salad

Ingredients:

• 6 hard boiled eggs, peeled (see bonus recipe) – Cage-free, vegetarian fed, high omega-3
• 1 1/2 teaspoons yellow curry powder
• 1/4 teaspoon salt
• 1 Tbsp Greek yogurt
• 1 Tbsp chopped chives, green onions, or shallots
• 1/4 cup minced celery
• Dash of cayenne, more to taste
• Freshly ground black pepper to taste

Instructions:

1. Roughly chop peeled, hard-boiled eggs and place in medium bowl.
2. Add remaining ingredients and stir until well mixed.
3. Serve in sandwiches, in lettuce leaves, or by itself.

Along with a whole-food carbohydrate source, eggs, and this egg salad, make for an excellent recovery option to promote muscle retention and growth after stressing muscles in training.

Comments:

If these headlines are true, and eggs are so bad, why in the world would I recommend them?  After all, I do write these posts with both your wellness and cycling goals in mind.  With this in mind, the take-home message of this week’s Loving the Bite is simple: Look beyond the headlines – always.  Whether you decide to keep eggs in your diet or not, here’s what you should know about this most current study (and what you should always look for in other studies):

1. This study is NOT one that can establish cause and effect.  Typically, people assume a study is set up with 2 or more groups.  One gets eggs, one doesn’t.  In this case, maybe a 3^rd group gets cigarettes, and a 4^th gets cigarettes AND eggs (you can see why a study like that would not be ethical). Results for stroke risk are noted (in this study, researchers measured carotid-wall thickness, an indicator of heart-disease risk) before and after the  study.   The egg group’s risk increases significantly more than the others.  Headlines are written.

 Unfortunately, this was not the case (and seldom is).  Instead, elderly people who had survived strokes were asked about specific eating and smoking habits over their lifetimes.  Then, it was determined that survivors who reported more egg had the greatest heart disease risk and carotid-wall thickness.  All this, based on memory.   Humans, at any age, are horrible at this sort of thing and generally under and over report intake when remembering what they ate even a month ago.

1. Other dietary foods were not considered.  Just eggs.  Could it be that the egg consumers were eating them on top of a slice of white toast?  With pancakes on the side? Cooked in butter?  Or margarine? Or (gasp) bacon?  I don’t know, because these foods were not considered, just egg intake.  Guess what else wasn’t considered? Exercise habits.  Waist Circumference.  Stress levels.  Hmmm, you think those might have had an effect?  We KNOW these factors contribute to strokes.
2. Guess who had eaten the most eggs? The oldest participants – on average 15 years older than the ones who had not eat as much.  Maybe because they had 15 extra years to eat them.  Guess who had the most stroke risk?  The oldest participants – on average 15 years older than the ones who had lesser risk.  Coincidence?  Doubtful as it’s generally accepted that our arteries harden and stroke risk indicators (trustworthy or not) increase as we age.
3. Researchers associated with the statin industry.  Money makes the world go round, and this is certainly true in medical and nutrition research.  One reason I’ve never allowed myself to become associated with, or make money from any specific brand of supplement or nutrition product is as soon as money is directly involved, it becomes very hard to remain unbiased and remain credible.  When researchers already have established ties, it’s hard to trust their conclusions.

Why is this important to us cyclists?  It is important for anyone who cares about his/her health and nutrition to be very leery of medical/nutrition research news coming from newscasters.  And, since you’ve read this far, I know you consider your health important.  Many times, the headlines and write-ups are out of context, exaggerated, or simply wrong in order to generate ratings and drama. This is a big source of confusion among the public.  It is absolutely worthwhile to read studies, or read commentary from a trustworthy source, not the general media.

And lastly, eggs are a nutrition powerhouse (click here for more info).  However, they are not necessary for health, and if you don’t want to eat them, don’t.  But don’t make a decision based on headlines from a weak study.

Bonus Recipe: Bulk “Hard Boiled” Oven Eggs

Did you know you can “hard-boil” eggs in the oven?  Simply place one dozen eggs (cage-free, vegetarian fed, high omega-3) in a muffin tin.  Place in pre-heated oven at 325 degrees F for 30 minutes.  Once cooked, place eggs in a bowl of ice-water until cooled.

Love ‘em, hate ‘em or indifferent, you’ll likely hear about eggs in nutrition and medical news for years to come.   When you do, if it’s important to you, I urge you to get to the bottom of the headlines (of egg, pharmaceutical and cycling nutrition studies).  And keep in mind, whole, real foods are seldom the issue.  Years of processed food consumption and inactivity, on the other hand, usually are.  On that note, it’s a great time to get out on the bike, right?

Fuel Your Ride.  Nourish Your Body. 

Curried Salad photo c/o trialx.org