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...]

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...]

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...]

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...]

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...]

As a general rule, energy bars should not be used as a replacement for meals or snacks throughout the day. Instead, they should be reserved for long training sessions when you need to replace calories to sustain energy levels. Better to reach for whole foods—that include fruits, nuts, vegetables, lean proteins—to fuel hunger and replenish nutrients between meals. But I have … [Read more...]

Athletes are often told to eat their bananas. That’s because bananas are not only a good source of carbohydrates for pre- or post-workout fueling, they’re also an excellent source of potassium—422 mg per medium size banana. Potassium is an essential mineral—along with sodium—for nerve impulse transmission, muscle contraction, and water balance. The recommended intake of … [Read more...]

Need a quick and easy lunch with a nice mix of greens, protein, and healthy fat? Try this salad, which has become a lunchtime staple for me. It is a great gluten free alternative to a deli sandwich. As prepared, it can serve as a meal for one or shared among two. Ingredients 6 cups organic mixed greens 9 slices of chicken breast 1 tablespoon olive oil 1 tablespoon balsamic … [Read more...]

Trail mix is one of my favorite snacks after long runs—a quick, energy-packed way to start the refueling process. But then again, trail mix is a great snack for nearly any occasion when hunger sets in. With the holiday season upon us, here is a spiced up version to try. Ingredients 1 cup raw walnuts 1 cup dry roasted almonds 1 cup golden raisins 1 cup dried apricots 1 cup … [Read more...]

If you love chocolate (and who doesn’t?) but don’t like the way you feel after eating those butter, flour and brown sugar laden chocolate chip cookies, here’s a healthy alternative. This recipe keeps it simple and raw, turning raisins and walnuts into an amazing chocolate-y treat. The raw walnuts in the recipe provide an excellent source of omega-3 fatty acids, the raw raisins … [Read more...]