Thursday, 14 April 2011 13:02

The Athlete's Plate - April 14, 2011

 cannot tell you how excited I am about putting this menu together.  When Jessica of Blond Ponytail nominated this person I immediately went to work on the menu.  I read their blog and comment all the time.  I have exchanged Twitter messages, emails, Facebook posts, and Blog comments.  I have even spoken to this person on the phone so my excitement cannot be measured right now. It is with pleasure that I bring you the:



Breakfast: Honey Stinger Waffles

 Ingredients: 1 Van's Organics Flax Waffle, 1/2 medium banana, 1/2tbs almond butter, 1tbs chia seed, 1 tbs honey, 1tsp pumpkin pie spice Servings: 1 Nutritional Information: 322 calories, 14g Fat, 50g Carbs, 5g Fiber, 6g Protein Directions:

  1. Heat waffle in toaster to one level above normal as you want these to be crunchy since no fork or knife is involved.
  2. Spread the almond butter then top with the banana sliced.
  3. Sprinkle the honey on top of the bananas and finish with the pumpkin pie spice.
  4. Enjoy with coffee or for BDD Crystal Light Wild Strawberry

Check out this recipe if you want to make your own waffles.  

AM Snack - Not Power or Clif Bars but Diesel Bars

Ingredients: 1/3c Agave Nectar (Vanilla), 1/2c Earth Balance Buttery Spread, 1/2c Almond Milk, 1/2c Almond Butter, 3c Rolled Oats, 1/2c raisins, 1/4c dried fruit, 2Tbs Wheat Germ, 1Tbs Flax Seed, 1/4c unsweetened coconut Servings: 12 Nutritional Information: 293 calories, 16g Fat, 32g Carbs, 5g Fiber, 6g Protein Directions:

  1. Mix agave nectar, butter and milk in a saucepan. Bring to a boil. Take off of heat.
  2. Mix remaining ingredients in a large bowl.
  3. Add the heated mixture to the ingredients in the bowl and mix well.
  4. Spread into an 8 x 8 inch pan.
  5. Refrigerate. Cut into small bars.
  6. The bars stay fresh in the refrigerator for week, but can also be frozen.


Lunch - Red 'Hot' Wraps with Spinach

Ingredients: 3 oz of Tempeh (crumbled), 1/2 jalapeno (seeded and diced), 1 cup spinach, 1/4c red onion, 1/4c avocado, 1/4c carrots (julienned), Goat Cheese Spread (recipe follows), 1 large spinach tortilla Servings: 1 Nutritional Information: 486 calories, 23g Fat, 54g Carbs, 10.5g Fiber, 25.5g Protein       Directions:

  1. To make goat cheese spread take 2 oz of goat cheese and same amount of soy milk.  Whisk together and add chopped chives.  Set aside.
  2. Place tempeh in a pan with enough water just to cover.  Bring to a boil and let simmer for 15 minutes.  Once done drain the water and then cook tempeh in same pan for 5 minutes.
  3. Spread goat cheese on tortilla
  4. Place tempeh down first then remaining ingredients.
  5. Fold sides over the top then roll tight.
  6. Cut in half and enjoy.


PM Snack - Flour or Flower-less Oatmeal Cookie

 Ingredients: 1/3c Earth Balance Buttery Spread, 1 1/2c Rolled oats, 1/2c Turbinado, 1/4c Brown sugar; scant, firmly packed,  1/8tsp Salt, 1tsp Vanilla extract, 1 Egg Servings: 9 (makes 18 cookies) Nutritional Information: 344calories, 12g Fat54g Carbs, 3g Fiber, 5g Protein Directions:

  1. Melt the butter and set aside to cool.
  2. Place oats in a medium-sized bowl. Stir in both sugars and the salt and blend to break up any lumps.
  3. In a separate bowl, whisk together the melted butter, vanilla and egg.
  4. Stir this into the oat mixture, mixing with your hands or a large wooden spoon to work in the ingredients.
  5. Form into a large ball of dough. Chill the dough 20 minutes. Preheat oven to 350 degrees.
  6. Prepare a baking sheet by lining with parchment paper. Form the chilled dough into 1-inch balls and flatten down very slightly on the baking sheet.
  7. Bake for 13 to 17 minutes or until the edges are nicely browned and the tops of the cookies are medium golden in color.
  8. Cool well on the baking sheet (about 10 minutes)


Dinner - Trash Talk Tempah Taco Dinner

Ingredients: 6 oz tempeh (crumbled), 1 jalapeno (seeded and chopped), 1/4c red onion (chopped), 1/4c black beans (drained and rinsed), 1/2c zucchini (chopped), 1/4c shredded vegan cheese, 3Tbs Salsa Verde, 2 chipotle peppers (seeded and chopped), avocado, 12 corn tortillas, 2c spinach, 1tsp cumin, 1tsp paprika, 1tsp dried oregano Servings: 12 (serving size 2 tacos) Nutritional Information: 300 calories, 11g Fat, 39g Carbs, 6g Fiber, 17g Protein Directions:

  1. Place tempeh in a pan with enough water just to cover.  Bring to a boil and let simmer for 15 minutes.  Once done drain the water and then cook tempeh in same pan for 5 minutes.
  2. Add beans, zucchini, red onions, jalapeno, chipotle peppers and spices and cook for 5-7 minutes or until zucchini and onions start to soften
  3. Add in salsa verde and cook until sauce thickens
  4. Place tortillas in a damp paper towel and place in microwave for 15-20 seconds to soften
  5. Place spinach on tortilla along with slices of avocado
  6. Pour mixture onto spinach and top with cheese
  7. Add your favorite hot sauce to the tacos

  Nutritional Information of Menu: 1743calories, 77g Fat, 227g Carbs, 28g Fiber, 59g Protein (I left enough room for a dessert of your choosing) Nutritional Breakdown of Menu: 49% Carbs, 13% Protein, 38% Fat   BDD - I hope you enjoy this menu and that it brings back memories of your weekly ramblings.  I had a great time going back in time and re-reading all your motivating and inspiring posts.  Keep doing what you do because you have a bigger impact on the blogging endurance athlete world than you can imagine. You have two weeks to nominate another blogger as there will be a guest chef next week for The Athlete's Plate

Published in Athlete's Plate
Thursday, 21 April 2011 15:52

The Athlete's Plate - April 21, 2011

 I am taking the week off from creating the Athlete's Plate this week and asked Chuck Feerick of Feerless Food to be a Guest Chef.  He graciously agreed to take on this task and I cannot thank him enough.  I 'met' Chuck through Twitter and also through our affiliation with HoneyMilk (yes, he does include HoneyMilk in one of his recipes.) Enjoy our Guest Chef and please show him some blogger love by commenting here and visiting his site.  I will be back next week and have a great nominee from BDD that I can't wait tostart scouring their site and getting inspired. Thank you Chuck for standing in for me.  

Oatmeal (Bike/Run) Brick   

  • ¾ cup oats
  • 2 egg whites
  • 2 scoops protein powder (30 grams protein, 200 calories)
  • 1 mashed banana
  • 1 tablespoon coconut oil
  • 2/3 – ¾ cup water or milk of choice

  In an oven safe dish mix all ingredients till smooth.  Bake in over at 400 degrees for 35-45 minutes or until bar brick is set.  Remove and eat hot, or wrap in foil and put in freezer until the bar is much firmer and have for breakfast the following day!  Microwave version—Microwave on high for 3 minutes.  Remove from container, flip bar over, and microwave for another 1-2 minutes.  Wrap in foil and place in freezer. Calories 650 calories, 20g fat, 43.5g protein, 80g carb   Pro-Oatmeal protein bar   Sliced these into 9 bars, making each: 195 cal, 1.7g fat, 8g protein, 37g carb

  • 1.5 cup flour
  • 1.5 cup oats
  • 1 cup Kashi Go Lean Crunch
  • 1 can Pumpkin
  • 1 6oz. yogurt
  • 2 scoops protein powder
  • Raisins or cranberries to taste

Mash all ingredients, bake in oven in well greased pan for 20-35 minutes at 400 degrees (depends on your oven)       Miracle Mile Maple cheddar butternut squash and grilled fish  

  • 1 half of split butternut squash
  • 1-2 oz sharp cheddar cheese
  • 1-2 tablespoon pure maple syrup
  • 1 4oz. piece of grilled fish

  Roast butternut squash half in oven for 20 minutes.  Remove and scoop out flesh from shell.  Add to bowl and mix with 1-2oz. sharp cheddar cheese and 1 tablespoon of maple syrup.  Refill the shell with the mixture and bake for an additional 10-12 minutes.  Service with a piece of grilled salmon (4 oz). Calories: 520, 16g fat, 23g protein, 71g carb   Gold Medal HoneyMilk Banana smoothie with flax    

  • 1 Light HoneyMilk
  • 1 frozen banana
  • 2 tbsp ground flax seed
  • 1 cup almond milk
  • Ice

Add to blender and serve! 370 calories, 10.5g fat, 22g protein, 45g carb         Boston-Qualifier Biscuits and Eggs  Makes 4 biscuits: 1 cup flour 1/4-1/2 cup almond milk 1/4 cup pumpkin 1 tablespoon baking powder   For eggs:

  • 2 Eggs
  • 1/2 cup marinara sauce
  • Sliced Mushrooms
  • Sliced Onions

Mix marinara sauce, Mushrooms and onions and heat in skillet.  Add eggs and gently swirl white and allow eggs to cook over easy.  Serve over biscuits that have been split and toasted in the oven.  Butter the biscuits for better flavor.  Add avocado and cheese and desired!   Calories (with 1 tablespoon butter for bisctuits: 540, 20.5g fat, 22g protein, 60g carbs   Frozen Feet Yogurt 

  • 1 Cup 2% Greek yogurt
  • 1 Cup almond milk
  • 1 scoop vanilla protein powder
  • 1 Sliced banana
  • 1 tablespoon peanut butter
  • Ice

Mix everything in a large bowl.  Put in freezer until it is almost frozen and enjoy with a spoon! Calories: 510, 15g fat, 41g protein, 52g carb   I will be making this with some chocolate hazelnut coconut banana wafers I recently made as an Ice Cream Sandwich.  Go to Facebook for pictures of this creation on Monday.   Totals: 2,785, 84 fat, 148 pro, 345g carbs 50% carb, 21% protein, 27% fat   And there’s always room for a treat... : )        Thank you Chuck for standing in for me.  It is truly appreciated and this is a great menu.  For more excellent creations from Chuck be sure to visit his site at Feerless Food.

Published in Athlete's Plate
Thursday, 16 September 2010 14:12

New Page Added to

I have added a new tab (page) to my blog and this one concerns recipes.  I plan on updating this page on a weekly basis on Thursday mornings.  I will be removing the week's previous recipe so if you want to get that recipe because you missed it please send an email to This email address is being protected from spambots. You need JavaScript enabled to view it. with the subject of recipe and you will receive the recipe in your inbox as soon as I can get to it.

I will be leaving the dish name on the page for 13 weeks (quarterly - to match the seasons) so you can always ask for the recipe you missed going 13 weeks back.

These recipes will be healthy and nutritious but tasteful as well.  I will let you know if I tried them out before posting them by providing my opinion at the bottom of the recipe.  I may post the recipe prior to trying it so be sure to check back often for my opinion and also please leave comments on the recipes if you decide to go ahead and try to make them yourself.

Here is a link to the newest page on ---  Recipes

Training for this week has been going great as it has been almost all pool work.  As a readed of my blog you know that swimming was the one thing that I dreaded most but it was mostly out of the fact that I wasn't training properly.  With Coach C on board I have changed my attitude toward the swim and now love it.  It has become like any other challenge in my life.....stare it down and beat it and turn it into a strength.

So this week I swam on Monday and Wednesday and have another swim session today that I can't wait to get to.

Monday consisted of Long Swim and Short Swim at T-Pace.  The set was a warm-up then 4x300 at T-Pace with a :30 RI followed by a 50y kick and then a 4x150 at T-Pace with :30 RI.  This was tough as getting in 1200 yards with no rest followed by kicking and then 600 yards with no rest is not the easiest thing for me to do but I completed the set and felt great afterwards.

Wednesday was a whole new session and I loved it.  The session was a series of fast 100s.  I was scheduled to do 3 sets of 5x100 with 50 kick with a :30 RI in between all of the reps.  My first set was very fast as I was 3:30.42 to 3:46.04 with each 50 kick coming out to about 2:00 so each 100 was 1:30 to 1:46 on average.  The second set was slower at 3:42.65 to 3:48.55.  Not terrible but slower.  The third set started out very slowe but got much faster as I went on.  Times ranged from 3:40.38 to 3:52.60 with the slowest time being the first rep. 

I was then to swim my fastest 100 and I swam it at 1:43.42.  It wasn't my fastest as I know I did one 100y rep in 1:40 and probably faster in that first set.

After that I was to cool down with a 300 and wound up swimming that in 6:27.32 which is pretty good for a cool down and after having swam so much.

Today's set is a much different set then ever before as well.  Lots of 300s using the aids (pull bouy, paddles, fins) at a moderate pace.  I am excited for it and can't wait to head to the pool later today.
Personal information:
Karen got a job this week and we are very excited about it.  This is certainly a stress relief for us.  I am so happy for her and so proud of her for handling her unemployement graciously.

The company is alive.  The name is Honu Way To Live, LLC.   The Honu is another term for turtle and I became enamored with them when I was in Hawaii a few years ago.  I am ready to launch my marketing objectives and start signing up athletes but the company does have cash in it.  I deposited some money into the accounts and thus we are up and running.

In addition to Honu Way To Live, LLC I have become an AdvoCare distributor.  This is a product that has great synergy with my company.  The products I am selling are helpful for nutrition and fitness with shakes and vitamins, etc.  You can place an order here:     AdvoCare
Published in Uncategorized
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