Merry Christmas & Happy New Year, Cyclists!


xmas-fitnessI want to wish you a Merry Christmas. And a Happy New Year, too.

Have a wonderful, joyous day.  And, as you look to a New Year, I hope you see the opportunity for another blank page and new start. It’s refreshing.

Today, I’ve got a simple and delicious bean sprout recipe for you (that will make more sense later), and my tips on forming new, positive habits in 2015. I’ll let you know why thoughtful goals & habits, rather than New Year’s Resolutions, will help you achieve what you want to achieve in 2015.  Let’s do this.

Recipe of the Week: Delicious Spicy Bean Sprout Salad for a Great New Year


  • 12 oz (340 g) mung bean sprouts
  •  2 Tbsp. sesame seeds (white, black, or both)
  • hopped scallion/green onion for garnish (optional)
  • 2 Tbsp. sesame oil
  • 1 ½ tsp. liquid aminos or soy sauce
  • 1 ½ tsp. Japanese Seven Spice Powder
  • salt  and pepper to taste


First, bring a large pot of water to a boil.  Add bean sprouts to cook for 1-2 minutes.

Meanwhile, combine all seasonings in a bowl and mix well.

Once bean sprouts are done, remove from heat and drain.  Add sprouts to bowl and stir well until sauce covers all sprouts. Sprinkle with sesame seeds and scallions.

If you desire to make this a main course, double sauce recipe and coat cooked (perhaps, leftover?) chicken, pork, firm tofu, garbanzo beans, organic soy beans, lentils, etc.) with sauce.  Add to bean sprout salad.


I know what you’re thinking…why bean sprouts?  Like all sprouts, bean sprouts are a wonderfully nutritious food that provides fiber, vitamins and minerals.  However, it’s for symbolic reasons that I chose them this year.

In Chinese food symbolism, beans sprouts mean “to your heart’s content” and a “positive start to the new year.”

Good enough for me.  And, along those same lines, here are my tips for setting goals in the new year, so you can have a positive start, middle, and end to 2015.

1)       Set long-term goals (sure, you can call this a resolution).  However, these should be set, reworked, adjusted, accomplished, and re-set constantly.  Set 1 year, 6 month, 3 month, and 1 month goals.  Then, write them down & sign it like a contract.  Get excited…even a little fanatical.  If you need some help here, check out these motivational posters: (it can help!)

2)      Next, for each goal, write down the daily habits required to reach it.  These should be action statements that you can control.  “Lose a pound per day” is not an action you can control.  “Omit carbohydrates at dinner 5x/week” on the other hand, is…see the difference.

3)      Then, enlist accountability.  That’s what I’m here for!  Or, try using a food journal (if you’re not already) for self-accountability, or, a friend.  Usually, it works best if your accountability partner is NOT in your immediate family or household. You can also try out or

4)     Have fun!  I’ll be the first to tell you that whole-food, healthy eating is delicious and fun.  Make it enjoyable by trying new foods, joining a friend in healthy eating.  Really work on your thoughts to see this as fun rather than drudgery…this can make all the difference.

5)      Reward your efforts (reward yourself with new gear, adventures, etc, NOT food) and when you reach your goal, celebrate for a moment, and then set new ones!:)

Sound a bit fanatical? Well, it is.  And, while “resolutions” sound all sparkly and important, mundane habits are what get it done.  I’ll leave 2014 with this thought:

Good habits are worth being fanatical about. – John Irving

Enjoy your day, and let’s look forward to 2015!

Fuel Your Ride. Nourish Your Body. 

Enjoy Your Ride
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Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.


Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

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

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