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Chef School, Here I come!

To satisfy my nutritional curiosity and expand my culinary skills, this fall, I will be enrolled as a natural chef student at Bauman College Holistic Nutrition and Culinary Arts. This program is complementary to my nutrition consultant program and I was super excited to be accepted! I chose this program because of the whole-foods, restorative, therapeutic, evidence-based approach to cooking that the wonderful teachers provide to students. It is in complete alignment with the nutritional philosophy I utilize working with my clients → incorporating fresh, seasonal, organic, unprocessed and local foods into their diet and lifestyle. As Bauman College proudly states on their website: ”The professional culinary education we offer emphasizes the use of fresh, seasonal, organic, unprocessed, and local foods and goes beyond traditional culinary schools by teaching students how to cook for optimal health.” Clients always ask me for recipes to incorporate into their meal planning. This career move will provide an additional level of expertise to my kitchen skills and incorporate farm-to-table to world cuisine cooking and everything in between. As I continue to focus on sports nutrition, I plan on modifying meals and recipes from the classroom to provide the best fueling and recovery meals, snacks and beverages for an athlete’s life to boost overall health and race performance. And maybe one day… a cookbook? 🙂 I will happily maintain my personal nutrition consulting business, accepting a limited number of new clients, so that I am able to focus on my studies. If you are interested in one of my nutrition programs, please contact me today to schedule a one-on-one consultation! In good health – Heidi    ...

Epic Nutrition Series Part 1: Supportive Supplements

Supportive Supplements for Endurance Athletes Supplements are an important addition to an endurance athlete’s diet.  They provide missing nutrients that are not obtained by food in their diet or synthesized within the body. While whole-food sources of micronutrients are usually absorbed better than supplement forms, it can be challenging to obtain the optimal amounts, so a careful review of an athlete’s individual requirements is crucial to strong athletic performance. When it comes to selecting supplements, make sure to review quality level and ingredients. All supplement brands and products are not created equal and therefore require a careful review of nutrition labels.  Try to avoid excess fillers and opt for whole food vitamins. They are more bioavailable than synthetic vitamins, which means your body can absorb them better. Here are my top recommended supplements and whole foods source list: B-Complex* Benefits:  Energy production, protein synthesis, tissue repair and maintenance, faster recovery, increased performance and nervous system support Top Whole Food Sources: Non-animal: lentils, pinto beans, garbanzo beans, asparagus, spinach, broccoli, sunflower seeds and nutritional yeast Animal: salmon, tuna, cod, scallops and beef Bromelain Benefits: Aids in digestion, reduces inflammation in cases of sports injury and enhances wound healing Top Whole Food Sources: Pineapple Omega-3 Fish Oil Benefits: Increases protein synthesis, increases muscle strength and physical performance, reduces exercise-induced muscle damage and may strengthen bones Top Whole Food Sources: Salmon, mackerel, herring, lake trout, sardines and albacore tuna Magnesium** Benefits: helps to convert food into energy, relaxes muscles, regulates nervous system, reduces muscle cramping and lowers blood pressure Top Whole Food Sources: Pumpkin seeds, spinach, swiss chard, sesame seeds and cashews...

Epic Nutrition Series

  When I was asked to be part of a crew for an Epic endurance challenge this fall, I almost jumped out of my seat. The challenge, which consists of 5 full Iron Distance Triathlons on 5 Hawaiian islands, finishing in under a week is only entered into by some of the most talented, hardest-training athletes in the world. In it’s seventh year running, Epic5 accepts a maximum capacity of only 12 athletes per year – divided into 2 sessions. This year, 10 athletes competed (and finished!) in the May 2017 session and 9 athletes are registered for September 2017 session. To have an opportunity to be a nutrition consultant for an ultra-endurance athlete is an amazing opportunity and an ultimate test of my knowledge, as last year, I chose to focus my nutrition research and education in the athletic space. Participating in a rigorous training schedule and 5-day IM event requires special attention to micronutrient (vitamins and minerals) and macronutrient (carbs, protein and fat) levels.  I will provide recipes and resources to guide you in your own epic adventure. Over the next few months, let me take you on an Epic Nutrition Adventure, beginning with important supplement recommendations, pantry staples and how to navigate sports nutrition products. Stay tuned! Aloha~ Heidi...

Maca-Boost Power Pudding

Serves 1   Ingredients 6 oz. hot water 3 servings UCAN Superstarch (unsweetened) 1 Tbsp. maca powder 1 Tbsp. cacao powder 1 Tbsp. creamy peanut butter (no-sugar added) 1 Tbsp. coconut flakes, unsweetened 1 tsp. coconut sugar (optional)   Directions Add UCAN Superstarch and maca and cacao powders to small bowl. Lightly mix starch + powders. Bring water to an almost-boiling point. Pour water in bowl and whisk until blended. Swirl peanut butter into bowl, until melted. Stir in remainder of ingredients. Enjoy! Athlete Fueling Strategy: Consume 1 hour before exercise.        ...
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