Athlete's Plate - November 18, 2010

Athlete's Plate - November 18, 2010
Before I provide you with 5 meals to help you through the day I have to confess to the fact that I watch Cougar Town and laugh out loud for 30 minutes.  Karen and I watched it last night, which is unusual for us.  We typically watch it on Thursday on DVR before the gut wrenching Grey's Anatomy and Private Practice.  Yes, I watch those as well.  So you got 3 confessions out of me just now, but hey I am an open book and willing to share who I am.
 
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ATHLETE'S PLATE - NOVEMBER 18, 2010



This weeks AP is brought to you by Marni of TriMarni.  She has a great blog and it is usually one of the first that I read because of the nutrition and diet information that she provides.  She tells you upfront that her diet is not for everybody, but I can tell you that it is nonetheless informational and extremely helpful.

Some fun facts on Marni. 

  • She is a triathlete (4x Ironman and 2011 World Championship Qualifier) and marathon runner. 
  • She is a dietetic intern studying to become a Registered Dietitian in May 2011
  • She is married to Karel who is a Category 1 cyclist
  • All around cool person

For some reason I couldn't post Marni's pics b/c I wasn't licensed to do so, yet the one I pulled off the net I was able to post....go figure.  I put in links to the pics so that you can see what the final creations look like.

Next week's AP will be inspired by EMZ and will be posted on Wednesday so you can run right out and make any or all of the meals for  your friends and family on Turkey Day.

BREAKFAST - Crunchy fruity oatmeal and Banana smoothie
Banana smoothie
1 scoop body fortress vanilla whey protein
dash of cinnamon
1/2 small ripe banana
2 tsp PB
1 tbsp flax seed
Ice
2-3 ounces strawberry low fat yogurt

Directions
Put in blender and run until smooth

Almonds for a topping

Crunchy Oats
1/3 cup instant oats
dash of cinnamon
1/2 small apple (chopped)
A few raisins

Directions
Prepare oats as directed and then add in other ingredients

Kashi Crunch, nuts and sunflower seeds for a crunchy topping

AM Snack - Banana Walnut Muffins

Ingredients:
Dry:1 cup oats, 1/2 cup whole wheat flour, 1/8 tsp all spice, 1 tbsp cinnamon, 2 tbsp flax seeds (ground),
2 tbsp wheat germ, 1/2 tsp baking soda, 1 1/2 tsp baking powder,

Wet: 2 spotty brown bananas, 1 tbsp almond extract, 2 eggs (1 whole, 1 white), 2 tbsp 0% plain greek yogurt, 1/3 cup skim milk, 1 1/4 cup carrots (shredded) - YES carrots. There is over a serving of veggies in this recipe.
Topping: chopped walnuts and golden raisins
Makes 14-15 muffins

Directions
1. Preheat oven to 325 degrees.
2. Mix together dry ingredients in large bowl.
3. Mash bananas w/ a fork in small bowl. Mix together wet ingredients in small bowl.
4. Add wet to dry and mix well. May need to add a splash or two of water to help with stirring. You should be able to stir with ease but it should not be drippy. More like thick pancake batter.
5. In a non-stick muffin tin sprayed with a little non stick spray, fill muffin tins 3/4th full.
6. Top each muffin w/ a few chopped walnuts and raisins.
7. Bake for 25-35 min or until top of muffin is firm.

Lunch - Day Break Egg Wrap 
1 whole egg w/ a little skim milk (cooked in microwave in 45 sec. intervals for about 1:30-2 min)
1 flat out wrap (heated for 10-15 sec.)
1 slice swiss cheese (I tore it into pieces and placed on wrap)
Onion, tomato, romaine
Hummus and spicy mustard on wrap
Pepper

Directions
1. Cook egg
2. Open wrap and spread with hummus and mustard. Top w/ cheese.
3. Add veggies and top with egg. Season with pepper.
4. Close wrap.


*Recommended - PANINI maker!! I LOVE it!

PM Snack - Chocolate and Pears

1 tbsp dark chocolate chips w/ small pear

Chop Pear into bite size pieces
Melt chocolate chips in microwave but only until soft and not completely melted through.
Pour choc chips over pear and try to chew b/c you will inhale this



Dinner - Broccoli Stir Fry Salad

Veggies: 2 stalks Broccoli, 1 large green pepper, 1 large container sliced mushrooms, 1 small onion, 2-3 cloves garlic, 3-4 roma tomatoes
Spinach
Olive oil - 1 tbsp
Cheese (optional as a topping)
Salsa (optional as a topping)
Sides: scrambled eggs and fresh bread w/ cheese

Directions
1. On a large non-stick pan, cook chopped garlic in the olive oil. Set on medium heat.
2. While garlic is cooking for a minute or two, steam broccoli on stove (you can do this in the microwave as well, with a little water in a bowl).
3. After garlic starts to turn a little golden brown, add the chopped onion, pepper and sliced mushrooms. Give a toss to coat in olive oil.
4. After 7-8 min (or when veggie begin to get soft and a little brown) add sliced tomato and steamed broccoli.
5. Cover pan and plate spinach in a large shallow bowl.
6. Top with a spoonful of salsa and add a spoonful (large) of the cooked veggies.
7. Top with a little shredded cheese and add your sides (you can choose another protein rather than eggs and another "carb" choice).

TAGS: TriMarni
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Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.