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Aloha Ginger Cookie Bars

Makes 10 full-size bars (or 20 mini-bars) Ingredients 1 cup pecans 1 cup macadamia nuts 1¼ tsp. sea salt ½ tsp. cinnamon, ground Tbsp. ginger, ground ½ cups flaxseed, ground ½ c. dried pineapple, chopped 1 Tbsp. chia seeds 2 Tbsp. cacao nibs, unsweetened ½ cup maple syrup (dark amber) or honey 2 Tbsp. olive oil   Directions Preheat oven to 235 degrees. Spread the pecans and macadamia nuts on a baking sheet. Bake for 15 minutes, until lightly toasted. Remove from oven and increase temperature to 325 degrees. In food processor combine ½ cup toasted pecan and ½ cup toasted macadamia nuts. Grind to medium-coarse flour. Add sea salt, cinnamon and ginger. Grind to a fine flour. Finely chop remaining pecans and macadamia nuts and place in medium mixing bowl. Add ground flax seed, chia seeds, chopped pineapple, cacao nibs, maple syrup and olive oil. Mix to combine. Add flour mixture (from step 2) and mix until you have a slightly sticky mixture. Lightly grease a 9×13 inch baking sheet, with virgin coconut oil. Transfer mixture to the pan and compress with back of spatula or your hand. Sprinkle with sea salt. Bake for 12-15 minutes until mixture is firm but not hard around the edges. Let mixture cool in pan 5-10 minutes, flip sheet on a cutting board and cut bars into desired...

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    ...

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.        ...

“U Can do it” Chia Pudding

Serves 1 Ingredients 4 oz. hot water 2 servings UCAN Superstarch (unsweetened) 1 Tbsp. creamy peanut butter (no-sugar added) 1 Tbsp. chia seeds (raw or soaked)* 1 Tbsp. shredded coconut, unsweetened Optional topping ideas: 1 tsp. coconut sugar 1/2 cup fresh berries, organic   Directions Bring water to an almost-boiling point. Pour water in bowl and add UCAN Superstarch. Swirl peanut butter into bowl, until melted. Stir in remainder of ingredients. Enjoy! Athlete Fueling Strategy: Consume 1 hour before exercise. *Soaking chia seeds in pure water overnight makes them easier to digest.  ...
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