This has become my standard breakfast whether at home or on the road. When traveling, I take along a pre-mixed bag of the dry ingredients. When it’s time to eat, I just add water. The beauty of this basic breakfast mix is that there are numerous variations on the theme. The basic mix provides a good meal in its own right. But you can expand the range of options with fruit … [Read more...]
Differentiating Between Training and Racing Nutrition Strategies
Featured on the TrainingPeaks blog: Endurance athletes today have more choices than ever when it comes to fueling for training and racing. But the marketing messages of all those products often leave the impression that any workout regardless of duration or type demands a readily available sports drink, gel, or bar. If you’re training or racing for long periods of time, eating … [Read more...]
Beyond Nutrients toward a Healthy Approach to Eating
It is impossible to deny that something is askew with the typical American diet. After all, coupled with a sedentary lifestyle, the modern American diet has led to a situation where 1 in 3 adults and 1 in 6 kids are obese and the leading health problems in US society are dietary related diseases such as high blood pressure, Type 2 diabetes, and cardiovascular disease (which … [Read more...]
Are You Overconsuming Added Sugar?
According to Dr. Robert Lustig, a professor at the University of California San Francisco, Americans consume 450 calories of added sugar every day. In a commentary in the journal Nature, Lustig argues that such overconsumption is just as bad as excess alcohol consumption in its health effects. Prof. Daniel Lieberman, an evolutionary biologist at Harvard University, makes a … [Read more...]
Recipe: Energized Rice Cakes
This is a great easy-to-make, gluten-free recipe that works well as a pre-workout breakfast or a post-workout (or mid-afternoon) snack. It starts with a basic rice cake. Yes, I know, rice cakes have gotten a bad rap as bland, diet foods. But that’s only if you eat them plain. I was skeptical at first, too, until I tried the recipe below. The truth is that rice cakes act as a … [Read more...]
Exercise and Fluid Replacement
By Brad A. Roy, Ph.D., FACSM, FACHE Water composes more than half the human body and is essential in the function of our cells. Temperature maintenance and circulation are but a few vital processes dependent on this important fluid. Thus, an appropriate fluid balance is important to our health and well-being. When we exercise, our body uses various fuels (carbohydrate, … [Read more...]
Avoid the Hyperinsulin Effect and Stay Off the Blood Sugar Rollercoaster
On a recent trip to Portland, Oregon, I had the opportunity to stop by the original location of the infamous Voodoo Doughnut shop. Open 24 hours a days, 7 days a week (except Thanksgiving, Christmas, and New Year’s), Voodoo is acclaimed for serving up some incredibly creative renditions of that fried dough confectionary. And when I say creative, I mean bordering on the fanciful … [Read more...]
Recipe: Blueberry Oatmeal
Start the day with a hearty breakfast. This oatmeal recipe rounds out traditional oatmeal with some healthy omega-3 and omega-6 fatty acids plus the antioxidant properties of delicious blueberries. And by using frozen blueberries, you don’t have to relegate this meal only to blueberry season! Ingredients 1 cup water ½ cup oatmeal ¾ cup (frozen) blueberries 1 tablespoon … [Read more...]
Recipe: Black Bean Tomato Chili
This dish spices up black beans for a delicious soup that is easy to make and works well for leftovers the next day. Ingredients 1 can diced tomatoes 2 cans whole black beans ½ cup chipotle (or your favorite) salsa Pinch of basil Instructions Rinse black beans a sieve. In a pot, combine diced tomatoes, black beans, salsa, and basil. Cook over medium heat for about 5-10 … [Read more...]
Recipe: Chocolate Chia Milkshake
People seem to either love chia seeds or don’t. But if you’re a fan of chia, here’s another way to incorporate them into your pre- or post-workout fueling. This “milkshake” uses soy milk and gets its thickness from the gelatinous property of chia sees when allowed to soak in liquid. The drink is easy to make and works great for a quick pre-workout breakfast or to refuel … [Read more...]
