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Homemade Electrolyte Drink

Makes 1 quart Ingredients 1 quart pure, filtered water ¼ cup fresh juice – lemon, lime or orange ⅛ to ¼ tsp. Sea salt 1 tsp. Calcium-Magnesium powder   Directions Mix water with fresh juice. Add sea salt to mix and stir well. Add cal-mag powder and shake well. Athlete Fueling Strategy: After 1 hour of exercise, consume electrolytes, alternating with pure water. Depending on environmental and physiological factors, individual needs may vary.    ...

Epic Nutrition Series Part 2: Pantry Staples

Due to long training days, volunteer and family commitments, both professionals and age-groupers can benefit from pre-planning by stocking up on pantry staples.  Furthermore, many endurance athletes, unless they are professionals, are limited on grocery shopping time due to full-time job commitments. Here are my recommended pantry tables followed by discussion of benefits: Spices Nuts Seeds/Nibs Oils Grains Canned Black Pepper Almonds Cacao Avocado Amaranth Black Beans Cayenne Coconut (shredded) Chia Olive Buckwheat Chickpeas Cinnamon Macadamias Flax Coconut Farro Coconut Milk Cloves Pecans Hemp Flax Millet Lentils Ginger Walnuts Pumpkin Quinoa Pumpkin Green powders Sesame Red Beans Rosemary Sunflower  Other Sea salt  Balsamic Vinegar Turmeric No one is exempt from needing micronutrients (vitamins and minerals) to maintain homeostasis and even better – to thrive.  Endurance athletes have an increased need for micronutrients as they put additional stress on their bodies during training and racing.  This is why booster foods – such as anti-inflammatory spices and concentrated green powders (spirulina and chlorella) or other super foods such as maca powder are integral to a healthy diet.  These foods pack a powerful punch in small amounts and are easy to incorporate into smoothies, wraps, salads, smoothies, muffins and nut milks. Seeds are the center of life. Plants grow from seed and nuts, making them life-sustaining. They can be easily mixed into most dishes, can be obtained at a low-cost to stock and are portable. Most of the time we prepare food dishes cooking oils are required. They are drizzled over vegetables, stirred into soups, sautéed with meats, and have many other uses.  They are usually consumed on an everyday basis, which...

GenUCAN Choco-Coffee Buzz Pancakes

Serves 1-2 Ingredients 2 packets Cocoa Delite Generation UCAN Powered Drink Mix 1/3 cup filtered water 5 Tbsp. coffee flour* (made from coffee cherry pulp) 1/2 medium banana (ripe) 1 Tbsp. cacao nibs, unsweetened   Directions Place first four ingredients in stand mixer. Beat until well combined. Stir in cacao nibs. Brush a large nonstick skillet or griddle with coconut oil and heat over medium-low heat. Divide batter in half and cook 2 pancakes until bubbly on top, about 6 minutes. Flip and cook about 2 more minutes. Top with unsweetened shredded coconut and enjoy!  Athlete Fueling Strategy: Consume 1 hour before exercise. One pancake activity < 2 hours. Two pancakes activities > 2 hours. *Note: Caffeine content of these pancakes is about 40-50mg total. If you opt to use coffee flour from coffee beans rather than discarded coffee cherries, caffeine count will be higher per...

Glowing Green Smoothie Bowl

Serves 2-3   Ingredients 2 ½ cups leafy greens 1 cup coconut milk or nut milk 1 avocado 1 cup frozen cherries or blueberries 2 bananas (ripe) 1 Tbsp. almond butter 1 Tbsp. flaxseed (ground) 2 Tbsp. chia seeds   Directions Place all ingredients in blender.   Pour into individual bowls and top with shredded coconut, fresh berries, cacao nibs, nuts or seeds. Enjoy!...

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    ...
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