Fueling an endurance athletes lifestyle is paramount to recovery and being able to get out the door to do the next day's or even the same day's workout.  I am a big proponent of food for fuel and that recovering properly is beyond important.  Fueling or also re-fueling gives your body the nutrients it needs to continue working your training regiment.  This weekend was a story of fueling and re-fueling properly and improperly, but as normal I learned a lot about what I need to do for next weekend's workouts. As I posted in my Ironman Texas - Monthly Progress Report I have entered into the build phase which means two things:
  1. Workouts will get longer.
  2. Workouts will get harder.
Clearly, fueling properly for these workout is going to be the key to executing the workouts so that I get the most out of them.  Ironman Texas is 48 days away and while fueling before and after workouts is important, I am also re-learning to fuel during my workouts.  I say re-learning because I am trying to avoid the HoneyStingers I have grown accustomed to using as I think that lead to some of my weight gain going into and after Ironman Arizona.  HoneyStingers also have wheat and whole wheat flour in them that I have been keeping out of my diet for the past 3 months or so.

Fueling Build Phase Weekend #1

Here is how I was fueling for the workouts on the docket this weekend and how I felt before, during, and after the workouts.  Keep in mind that this is the high intensity phase or Ironman training and is not typical of what an entire training cycle looks like.  If you have specific questions based on your training please leave them in the comments or use the contact me form and I will do my best to help you out.


  • Training:
    • 4 hour 30 minute bike ride with a progressive increase in heart rate from Zone 1 to finish with 1 hour in Zone 3.
    • 40 minute run while keeping my heart rate in Zone 1
  • Pre-Fueling:
    • A 90 calorie shake with homemade nut butter, honey and banana on corn this.
    • 410 calories, 68g Carbohydrates, 12g Fat, 18g Protein, 11g Fiber consumed two hours prior to the workout.
  • During-Fueling:
    • 1057 calories of sports drink that also had 236g Carbohydrates, 15g Protein, 0g Fat
    • I brought a ziploc bag of dried pineapple and raisins but did not consume any.
  • Post-Fueling:
    • Vegan Banana Bread With 2 Eggs
    • 788 calories, 111g Carbohydrates, 29g Fat, 34g Protein, 19g Fiber.
    • Made sure that I hit the all-important 3:1 Carb:Protein ratio for optimal recovery.
[caption id="attachment_7765" align="aligncenter" width="300"]fuel - triathlon - training - recovery meal Vegan Banana Bread With Homemade Nut Butter, Goji Berries And Blueberries.[/caption] During the ride I felt very strong and felt I had hit the fueling properly.  Of course, at Ironman Texas I will be going harder than this ride and thus the dried pineapple and raisins will come into play and is something I will have to work into my training to make sure that it doesn't cause any GI distress.  Post-training fueling was not only ideal in the carb to protein ratio but it also tasted great and when you can have both you are doing something right.


  • Training:
    • 1 hour 5 minute run with progressive increases in heart rate and finish with a 20 minute tempo run.
    • After a minimum of a 2 hour recovery rode the bike on the trainer for 1 hour with interval sets.
    • 55 minute run immediately after the ride while keeping a steady pace in Zone 2.
  • Pre-Fueling:
    • The same shake but this time with no food as it was only a one hour run.  I drank the shake about 1 hour before I started the run.
    • 90 calories, 14g Carbohydrates, 2g Fat, 10g Protein
  • Post Session #1 Fueling:
    • A whey protein shake within 30 minutes of finishing the run that I would use as a recovery drink and a pre-fueling for the next training sessions.
    • 140 calories, 16g Carbohydrates, 2g Fat, 17g Protein
  • During Fueling of all three sessions:
    • Water as I figured these were shorter sets but didn't think about the cumulative effect of the three hours.
  • Post Session #2 Fueling:
    • A 3:1 Carb:Protein shake within 30 minutes of finishing the workout.
    • Egg Tostadas which had homemade corn tortillas, eggs, sweet potatoes, olives, black beans and jalapeño peppers.
    • 781 calories, 104g Carbohydrates, 20g Fat, 48g Protein, 15g Fiber
[caption id="attachment_7766" align="aligncenter" width="300"]fueling - recovery meal - triathlon - ironman Breakfast / Brunch Egg Tostadas[/caption] The weather in Dallas has gotten warm but the humidity has gone through the roof and this may have caused some dehydration on the second run.  I felt as if my legs had lead in them and I was running in molasses by the end and quickly knew I made a mistake with my fueling both between sets and during the second set.  When I look back at it I would have been smart to have a banana between sets to help my fueling for the 2nd set as well as have an electrolyte based drink with me on the trainer at the very least. Fueling is very individual and even when you think you have it nailed down there could be changes that are needed.  Maybe you live in a cold climate but your race is in a warm (or hot) location and thus your water intake needs to be adjusted.  Maybe the amount of calories needs to be increased to avoid that dreaded bonk.  This is not an exact science, not even refueling is.  I mentioned the 3:1 Carb:Protein ratio as being optimal but I have also read where 4:1 is the perfect combination.  Suffice it to say that getting in at least 3:1 is important, but so is timing.  Typically, your optimal window is between 30 minutes and 45 minutes post workout as your body is ready to take on the nutrients to refuel your body for the next day's workout.

Do You Practice Your Fueling During Your Training?

Have Any Fueling Tips You Want To Share?

Published in Train
Tuesday, 25 September 2012 15:09

Glycogen Depletion Training

Glycogen depletion training is a phrase that I heard from the Great MissZ about a month or so ago.  At the time I thought to myself:  Why would you do this?  Why would you purposely not use carbs to help fuel your workouts and races.  It wasn't much prior to that message from MissZ that Jeff Irvin said he was going into carbohydrate control so that when he took in the carbs on race day his performance would peak because of the extra energy. Both of these sounded somewhat absurd to me.  I am of the belief that if we take in carbohydrates on a routine basis that our bodies will be fueled for our workouts.  And by routine I mean eating a diet that consists of 60%-65% carbohydrates and not going for that midnight Snickers bar.  Routine meaning that you are getting your carbs on a consistent basis throughout the day so that you are burning what you need when you need it. [caption id="attachment_6518" align="alignright" width="300"]glycogendepletion_triathlon_ironman_training Proper Recovery Will Allow Me To Continue Getting Out For My Workouts.
Source: EAS[/caption] After reading MissZ's report about glycogen depletion training I decided to give it a go.  Last week was my first full week of doing it and I have to say that there was not a loss of performance during the training and maybe even a slight pickup.  The rules I laid out for myself were to have nothing prior to working out and only consume water during the workout.  The key rule though was nothing longer than 2 hours.  If I was going to go longer than two hours than I was going to take in my Prolong/Prepare mix during the workout.  The other rule was on a day with 2 sessions (1 in the morning and 1 at lunch) that I was going to eat lunch 1 hour prior to the workout.  Also, recovery was going to be key to this test.  Without the proper recovery all of this would be for nothing. After the second day of being on this newly discovered training plan I had lost 4 pounds and could feel myself getting stronger.  Now the change is not the only difference in my training, we also have to take into account the fact that I am getting stronger and faster because of the volume of training I'm doing.  The weight loss coupled with my body learning to use fat as fuel was a spark for me.  It has led me to be able to focus on my efficiency and not worry about the timing of the clock for when to take in a sip. Here is where the rubber met the road for me.  I decided to take this weekend as a race weekend.  This means that on Thursday night I am doing my big carbohydrate meal followed by a huge breakfast on Friday (1,000 calories of waffles, pancakes and toast) with tapered eating the rest of the day.  Saturday morning consisted of a typical race day breakfast (toast with homemade nut butter, sliced banana and honey along with granola and coconut milk) and then off to ride for 5.5 hours and run for 30 minutes. The results of the ride were great.  For 5.5 hours I felt terrific and never felt like I was struggling.  This was a training ride so we weren't going at race pace but I held an easy 18 mph ride in comparison to the week prior where I was around 17 mph.  In the end I rode 90 miles and in 15 minutes faster than the previous week (wind, terrain all play a factor of course) but I felt better.  The 30 minute run afterwards was 'easy' as I held 8:30/mi paces for the entire time whereas the week prior I came out at 8:30 but soon slowed down to close to 9:00/mile. On Sunday I had a 15 mile run with the first mile as a warm-up and the remaining 14 miles at tempo pace.  I ran the first mile in 9:30 and then held 8:15s until the last two miles which ended up closer to 8:30.  I ran the entire 2 hours and 5 minutes with nothing but water and two sticks of Hydrate, which is an electrolyte mix with only 4g of carbs.  I felt good the entire time and never had that feeling of this is just horrible I want it to be over. This type of glycogen depletion workout has worked for one week and I am doing it again this week to see how my body adapts to using fat as fuel and to make sure that I am recovering properly to enjoy my workouts.
Have You Ever Done This Type Of Training?  What Were Your Results?
Published in Train
Wednesday, 12 September 2012 14:52

I Love Carbs

 I love carbs and I will not lie.  Carbs give me the energy I need to power through these workouts.  I hear athletes talking about avoiding carbs and it surprises me because I just don't know where they are going to get their energy from if they don't take in carbs.  A solid diet of 60%-65% Carbs, ~15% Protein and 20%-25% Fat is ideal for an endurance athlete. A couple of days ago I came across an article on Active.com talking about the 5 best carbs for athletes and it made me smile.  I didn't care what the carbs where I just loved the fact that it was saying that there were great carbs for us athletes.  I could list out the carbs for you and tell you why they are good for you, but rather than do that I am going to give you a recipe based on the 5 carbs.  Here are the carbs first:

  1. Sweet Potato
  2. Oats
  3. Wild Rice
  4. Banana
  5. Chickpeas

The recipe I am going to provide for you will be for a sweet potato burger with a side of rice and chickpeas.  Very easy to make and very good for you too. Ingredients: 1/2c Lundberg Black Japonica Rice, 1/4c Dry Chickpeas, 100g Sweet Potato, 100g Banana, 1/2cc Rolled Oats Nutritional Breakdown: 740 calories, 156g Carbohydrates, 8g Fat, 21g Protein Servings: 1   [caption id="attachment_6482" align="alignright" width="275"]cabohydrates_athletes_diet Source: Path For Life Food[/caption] Directions:

  1. Soak chickpeas in water overnight.
  2. Preheat oven to 405*
  3. When ready to cook pour chickpeas and soaking water into pot and add another 1c of water and bring to a boil.  After water boils lower heat to low and allow to simmer.  Should take about 40-45 minutes for chickpeas to become soft.
  4. While chickpeas are boiling bake sweet potato for 30-40 minutes or until soft.
  5. Remove potato from oven and scoop out flesh.  Smash the meat of the potato with the banana and combine with oats.
  6. Form 2 patties with the mixture and place on plate and refrigerate to allow to set up.
  7. While the patties are setting up cook rice in a rice cooker according to manufacturer's directions.
  8. Remove patties from refrigerator and place in a smoking hot pan (cast iron preferably) and allow burgers to cook for 3-5 minutes on each side.
  9. Plate the rice topped with chickpeas and then sweet potato burgers on the side.
  10. Top with mustard and lettuce, red onion, avocado and spinach.


What would you make with these 5 great carb ingredients?

Published in Lunch Recipes
Thursday, 07 April 2011 14:11

Athlete's Plate - April 7, 2011

 This week it is my pleasure to bring to you The Athlete's Plate catered to Jessica of Blond Ponytail.  Jessica was nominated by Amanda, whose menu can be found here. I have been following Jessica's blog for about a month or so and I can tell you that she is the definition of cool.  She is a three sport athlete who played softball at Stanford.  Yes, that Stanford....the Cardinal (you know the school whose mascot is a tree and is not plural and has nothing to do with the bird.)  I don't get it but maybe Jessica can help me out here, once she gets over the fact that Mr. Harbaugh has left his coaching position there.  But then again maybe she doesn't care because her husband is a coach at Pac 10 rival Wazzou....or Washington State University for those of you who don't follow college sports.  WSU is the school that gave stardom to Ryan Leaf but we won't hold that against Team Ponytail since that was long before they were there.  Especially because they have also been at Purdue (Mr Drew Brees) and Creighton (college  baseball powerhouse.) As I was going through Jessica's sight I kept thinking about how cool it was that she has been affiliated in some way with all these schools and college sports is a passion of mine.  I am a March Madness fan (Duke fan here but don't hold it against me the way EMZ does), College World Series follower (love Cal St-Fullerton), College Football (Clemson along with Lindsay) and even gymnastics (Go Georgia....I had to look that up!) So with that I decided to create a menu for her based on the schools that she has been affiliated with.  Jessica, I hope you enjoy the menu and that is spurs some innovation and creativity in the kitchen for you.

Breakfast: Purdue Boilermaker Breakfast of Old School Granola

Ingredients: One package of Old School Granola from Umpqua Oats, 1 medium banana Servings: 1 Nutritional Information: 415 calories, 7g fat, 84g Carbs, 10g Fiber, 9g Protein Directions:

  1. Cook the Umpqua Oats per directions on package.
  2. Slice banana and add to oatmeal and stir to combine.

The oatmeal contains pumpkin seeds, apples, cinnamon, cranberries, walnuts and almonds.  You could also add in sliced strawberries, blueberries, blackberries or any other fruit you can dream of.  

AM Snack: Creighton 'Blue'berry Jay Bar

Ingredients: 2c rolled oats, 1/2c almond butter, 1/2c earth balance buttery spread, 1c turbinado, 4tbs dried blueberries, 1/2c coconut milk, 2tbs dark chocolate chips [caption id="attachment_1664" align="alignright" width="250" caption="Awesome Energy Bars"][/caption] Servings: 12 Nutritional Information (per serving): 320 calories, 17g Fat, 38g Carbs, 3g Fiber, 5g Protein Directions:

  1. In a deep pot combine turbinado, earth balance buttery spread and coconut milk and bring to a boil.
  2. Once boiling add in almond butter and stir to combine well.
  3. Remove from heat and allow to cool a bit.
  4. Once cooled down add in rolled oats and blueberries
  5. Allow to cool completely then spread on a 9x13" baking dish lined with parchment paper.
  6. Once spread out add the chocolate chips and make a depression with a knife so you can cut the bars later.
  7. Place in freezer and freeze for an hour to make the bars solid.
  8. Remove from freezer and cut along pre-cut lines then place in a ziploc freezer bag.
  9. Remove bars as necessary.

Don't like blueberries, then add in raisins or dried cherries, dried pomegranates or any other dried fruit.  

Lunch - Nebraska 'Corn'husker Burger

(recipe from Sweettater)


Indredients: 2 cans beans (I used 1 black and 1 navy), 1/2 can corn, 1 carrot, grated, 1/2 onion, diced, 1/2 cup oats, 1 pinch cumin, 1 pinch coriander, salt and pepper

Servings: 4

Nutritional Information (per serving): 312 calories, 3g Fat, 58g Carbs, 12g Fiber, 14g Protein


  1. Saute onion and carrot with olive oil and garlic.
  2. Rinse beans and corn.
  3. Dump everything except 1/2 the corn in a food processor to combine. Pulse just a bit and leave chunky.
  4. Mix in corn.
  5. Shape into patties and dust with flour. Cook in a sprayed skillet for about 3 min per side.

I serve my veggie burgers on bib lettuce (also known as Boston Lettuce) or open faced on one slice of Ezekiel Sesame Bread.  

PM Snack - Washington State University Cougar Carrot Cake Cookie

(inspired by my trip to San Diego for IMCA and recipe courtesy of Cookie Madness)


 Ingredients: 1/2c brown rice flour, 1/2c soy flour, 1/2 teaspoon baking powder, 1/4 teaspoon salt, 1/2 teaspoon cinnamon, 1/3 cup canola oil, 3 tablespoons turbinado, 1/3 cup packed dark brown sugar, 1 teaspoon vanilla, 1 large egg, 1/2 teaspoon grated orange zest, 1/2 cup oats, old fashioned or quick (not instant), 2/3 cup shredded or grated carrots, 1/3 to 1/2 cup raisins, 1/3 cup toasted, chopped pecans or walnuts

Servings: 8

Nutritional Information: 242 calories, 12g Fat, 32g Carbs, 2g Fiber, 4g Protein


  1. Preheat oven to 350 degrees F.
  2. In a small bowl, thoroughly mix together the flour, baking powder, salt and cinnamon; set aside
  3. In a large bowl, mix together the oil, granulated sugar, dark brown sugar and vanilla. When well mixed, add the egg and orange zest and beat for another 20-30 seconds. Add the flour mixture to the sugar mixture and stir until flour is absorbed. Stir in oats, carrots, raisins and nuts.
  4. Using a ¼ cup measure, scoop up big mounds of dough – they should be a bit larger than golf balls, but quite smaller than tennis balls.
  5. Place on ungreased or Silpat or parchment-lined cookie sheets and bake for 20 minutes.


Dinner - Stanfard Cardinal CousCous Salad

(recipe adapted from Redbook)



  • 2 medium red beets, washed, trimmed,
  • 2 medium golden beets, washed, trimmed,
  • 1 tablespoon(s) extra-virgin olive oil,
  • 2 cup(s) Israeli couscous,
  • 1 can(s) (14 1/2-ounce) vegetable broth, plus 1 can water,
  • 1/2 teaspoon(s) kosher salt,
  • 1/2 cup(s) dried cranberries,
  • 1/3 cup(s) red wine vinaigrette dressing,
  • 4 ounce(s) fresh goat cheese, crumbled,
  • 3 cup(s) arugula,
  • Freshly ground pepper, to taste,
  • Toasted whole almonds, for garnish

    Servings: 4


Nutritional Information: 562 calories, 15g Fat, 91g Carbs, 5g Fiber, 16g Protein



  1. Heat oven to 425 degrees F. Wrap beets in foil. Roast until a metal skewer inserts easily through them, about 50 minutes.
  2. While beets roast, heat oil in a medium saucepan over medium heat; add couscous and toast, stirring often, until golden brown, about 5 minutes.
  3. Add broth, water, and salt and bring to a boil.
  4. Reduce heat to low, cover, and simmer 15 minutes; stir in cranberries.
  5. Cover and continue to cook 5 minutes, or until couscous is tender and all liquid has been absorbed.
  6. Transfer couscous to a large bowl and let cool slightly. Stir in 2 tablespoons of the vinaigrette dressing.
  7. Remove beets from foil and let cool until warm and easy to handle. Slip off skins and cut beets into thick slices.
  8. To serve, spoon couscous onto plates. Top with beet slices, goat cheese, and mâche. Spoon the remaining dressing over salads and season with pepper. Garnish with almonds.

  Nutritional Information for entire menu: 1902 calories, 58g Fat, 308g Carbs, 34g Fat, 51g Protein Nutritional Breakdown for Endurance Athletes: 63% Carbs, 10% Protein, 27% Fat   Jessica - I hope you enjoy this menu and any meal you make please take pics and post to our Facebook page.

Published in Athlete's Plate
Thursday, 24 March 2011 13:12

The Athlete's Plate - March 24, 2011

The Athlete's Plate is back from its hiatus.  As you now know we have launched a new channel on YouTube and it is titled CTER TV.  We are thrilled to have been able to secure a studio and hoping that we can present The Athlete's Plate on our channel in the future.  Unfortunately time got the better of us this week and we could not reserve enough studio time so we are going with our old fashioned method of listing our items for you.

Today's menu has been created for Nora over at Mama Runs Barefoot.  Nora is just plain awesome.  She is always one of the firsts to visit CTER and comment, always letting me know about one of our dishes that is displayed on Facebook.  I smiled from ear to ear when MissZ nominated Nora.  I have gone through Nora's blog and come up with a menu that I hope she loves and will re-create and then post pictures on Facebook for us.


Breakfast:  Boulder Tri and Colifax Coffee Marathon



Ingredients: Ezekiel Cinnamon Raisin English Muffin, 1tbs vegan cream cheese, 1tbs blueberry jam, 1 small banana, coffee, orange juice Servings: 1 Nutritional Information: 347 calories, 4g Fat, 74g Carbs, 6g Fiber, 8g Protein Directions:

  1. Toast english muffin and spread 1/2 cream cheese on each side.
  2. Spread 1/2 jam on each side.
  3. Slice banana on top.

AM Snack: No Bonk Bar


Ingredients4 cups old-fashioned rolled oats, 1 cup brown sugar, packed, 1 cup wheat germ, 1 teaspoon cinnamon, 2 cups whole wheat flour, 2 flax eggs (2tbs of ground flax seed, 4tbs warm water), 1 cup honey, 1 cup canola oil, 2 teaspoons vanilla extract, 1 teaspoon salt, 1/2 cup sesame seeds, 1/2 cup sunflower seeds, 1/2 cup dark chocolate chips Servings: 24 Nutritional Information: 322 calories, 16g Fat, 44.5g Carbs, 5g Fiber, 7g Protein Directions:

  1. Preheat oven to 350*. Lightly grease a 9x14 inch baking dish.
  2. Mix the rolled oats, brown sugar, wheat germ, cinnamon, and flour together in a large bowl.
  3. In a separate bowl, whisk together the eggs, honey, canola oil, vanilla, and salt until evenly blended.  Stir into the oat mixture.
  4. Stir in sesame seeds, sunflower seeds, and chocolate chips.
  5. Use your hands to mix the ingredients, and press the mixture into the prepared pan.
  6. Bake in preheated oven until the edges are golden brown, 20 to 25 minutes.
  7. Cool completely in the baking dish before cutting into 2 inch bars.

Lunch: Pool Pesto Tempeh Sandwich


Ingredients: 4oz Tempeh, 1tbs soy sauce, 1tbs canola oil, 1tsp dried oregano, 1tsp dried rosemary, 1/2c walnuts, 2c kale, olive oil, 1/2 roma tomato, 1/4" slice of red onion, 2 slices Ezekiel Bread Servings: 1 Nutritional Information: 550 calories, 29g Fat, 48g Carbs, 14g Fiber, 29g Protein Directions:

  1. Start by marinating the tempeh in the soy sauce, canola oil, oregano, rosemary.
  2. While tempeh is marinating, put walnuts and kale in food processor.
  3. Turn on food processor and drizzle in olive oil until it is to your desired consistency.
  4. Slice roma tomato into 4 slices.
  5. Grill tempeh for 3-5 minutes on each side.
  6. Toast Ezekiel Bread.
  7. Spread kale pesto on one slice, then layer tempeh, tomato and onion.
  8. Spread kale pesto on other slice and place on top.
  9. Cut sandwich in half.


PM Snack: Barefoot Blueberry Smoothie


Ingredients: 1c Kefir Blueberry, 1/2c almond milk, 2tbs ground flaxseed, 1tbs wheat germ, 1/2c sliced fresh strawberries, 1/2c frozen blueberries, 1tbs Agave Nectar Servings: 1 Nutritional Information: 378 calories, 5g Fat, 72g Carbs, 14g Fiber, 17g Protein Directions:

  1. Put all ingredients in a blender and blend until smooth.


Dinner: Pasta e Fagioli with Spinach


Ingredients: 1tsp olive oil, 6 cloves garlic (minced), 2 lbs plum tomatoes (chopped), 1/4 vegetable broth, 1tsp dried oregano, 1tsp dried thyme, 1tsp salt, 1 can Navy Beans (I know Air Force but try finding Air Force Beans), 8oz whole wheat orecchiette, 1lb baby spinach Servings: 4 Nutritional Information: 241 calories, 2.5g Fat, 42g Carbs, 10g Fiber, 9g Protein Directions:

  1. Bring pot of water to a boil for the pasta and heat a large skillet over medium heat.
  2. Saute garlic then add tomatoes, broth, oregano and salt.  Bring to a boil.
  3. Once boiling, add the beans and lower to medium.
  4. Cook until the tomatoes are broken down and sauce is reduced and thickened (15 minutes.)
  5. Add pasta to boiling water.
  6. Lower heat on sauce to simmer
  7. Drain pasta and add to sauce with spinach until all the spinach is wilted.

  Overall Nutrition Information: 1834 calories, 56g Fat, 281g Carbs, 49g Fiber, 70g Protein Nutritional Breakdown for Endurance Athletes: 59% Carbs, 15% Protein, 26% Fat   Nora - I hope you enjoy this menu as much as I enjoyed creating it for you.  When you make the dishes please post them on our Facebook page.

Published in Athlete's Plate
Thursday, 03 March 2011 13:30

The Athlete's Plate - March 3, 2011

 Two announcements to make prior to unveiling the newest version of The Athlete's Plate.

  1. Matt's Sweet Potato dish won the 2nd battle in The Athlete's Plate Challenge (seriously people what do I have to do to get you to vote for me?)
  2. There was a tie in the voting for the next battle so we have decided to make pizza. (I'm from NY originally so this should be a winner for me right...vote!)

--------------------------------------------------- This week's version of The Athlete's Plate is in honor of Heather of Crazy World Of A Running Mom (please notice the Cupcake Marathon logo on her blog....register for this great spring event.) Heather has been blogging since 2005 and has a lot of great information on her blog about different topics but as you can guess from the name her children are near and dear.  This is not different from Adrienne who was featured last week.  Since it seemed like an easy out I avoided making dishes named after her children and really went through her blog for ideas. Heather -- I hope you like your menu.  If you decide to make these meals please post them to our Facebook page or submit them through our Contact Me form so we can assemble them and post on the site.

Breakfast - Road Rage Raspberry Smoothie

(this is especially good for after a workout as protein & carbs go into the system)

 Ingredients: 1c of raspberries (frozen will make it thicker), 1 banana, 1 scoop Whey Protein, 1tbs honey, 2tbs wheat germ, 1tbs flax seed, 1tbs sunflower butter, 1c spinach, 1c kale Servings: 1 Nutritional Information: 598 calories, 15g Fat, 83g Carbs, 21g Fiber, 37g Protein Directions:

  • Place all ingredients in blender and mix until your desired consistency


AM Snack - Cherry Blossom Fruit Salad

(she is racing in the Cherry Blossom Ten Miler on April 3rd)

 Ingredients: 1/2c papaya, 1/2c pineapple, 1 banana, 1/2c champagne mango, 1/2c strawberries, 1/2c blueberries, 1tbs agave nectar Servings: 1 Nutritional Information: 401 calories, 0.1g Fat, 102g Carbs, 11g Fiber, 4g Protein Directions:

  • Chop all the fruit into bite size pieces
  • Combine in bowl and drizzle agave nectar over the top


Lunch - Cahier Cashew Butter and Jelly

(Cashier was her first job when she was 17)

 Ingredients: 3c unsalted cashews (makes a bit but you are only using 1tbs for the sandwich), 1/4tsp Salt, 1tbs flax seed (ground if you don't want chunky), 1tbs Honey, 1tbs Raspberry Jelly, 1tbs Dark Chocolate Chips, 1 Bosc Pear, 1/4c Strawberries, 1/2 banana, Ezekiel Sprout English Muffin Servings: 1 Nutritional Information (per serving): 508 calories, 14g Fat, 98g Carbs, 14g Fiber, 10g Protein Directions:

  • Make Cashew Butter first:
    • Add nuts to food processor and turn on until you reach desired consistency
    • Add in the salt a little bit at a time and stir.  Stop and taste until you get what you want
    • Add in flax seed and honey and stir to combine.
  • Spread 1tbs of cashew butter on one side of the Ezekiel Sprout English Muffin (I prefer to toast mine, but that is up to you)
  • Spread the jelly on top of the cashew butter
  • Slice the banana and strawberry and layer on top of jelly
  • Add chocolate chips and then top with other side of english muffin (if still warm from toasting this will help slightly melt the chips)
  • Serve with the pear.


PM Snack - Music Muesli

(she loves music)

 Ingredients: 1c of muesli (I use Red Mill), 1c Almond Milk, 1tbs dark chocolate chips, 1tbs dried cherries, 1tbs dried blueberries, 1tbs raisins Servings: 1 Nutritional Information: 388 calories, 10g Fat, 76g Carbs, 6g Fiber, 8g Protein Directions:

  • Pour muesli in a bowl with the almond milk and let sit for about 3-5 minutes.  The muesli will soak up the milk but it will still be wet.  You can microwave now but I like mine cold.
  • Add in other ingredients and stir and enjoy


Dinner - Fiat Flatbread White Vegetable Pizza

(Fiat was her first car)


Ingredients: 1 flatbread, 1/4c ricotta cheese, 1/2c spinach, 1/2 red pepper julienned, 1/2 roma tomato, 1/2c broccoli rabe (stems removed), 1tbs olive oil Servings: 1 Nutritional Information: 516 calories, 28g Fat, 52g Carbs, 5g Fiber, 15g Protein Directions:

  • Preheat oven to 450* with pizza stone inside of oven to heat up at same time
  • Spread ricotta cheese on flatbread
  • Top with spinach, red pepper, broccoli rabbi
  • Top with roma tomato
  • Sprinkle olive oil over top
  • Place in oven and cook for 10-12 minutes until flatbread is crusty

Another option is to make garlicky mushrooms and kale.  Saute mushrooms with garlic in 1tbs of olive oil.  Once mushrooms start to brown add in chopped kale and cook until wilted.  Top the flatbread with mixture, then top with tomato and into the oven for 10-12 minutes.   Total Nutritional Information (per serving): 2393 calories, 68g Fat, 411g Carbs, 57g Fiber, 77g Protein (64.12% Carbs, 12.01% Protein, 23.87% Fat) A perfect nutritional breakdown for an endurance athlete.  

Heather - I hope you enjoyed this menu and that it reflects your blog well.  Please remember to submit the next blogger by Sunday night so that I can get to work on their menu.


Published in Athlete's Plate
Thursday, 10 March 2011 13:21

The Athlete's Plate - March 10, 2011

 This week’s Athlete’s Plate is brought to you in honor of the great MissZ.  I have been following her for quite some time now and her posts are always spot on.  She speaks her mind but does not insult.  She informs and is willing to discuss her opinion but not force it on you and that is one reason I keep going back to her site (plus I have won two giveaways with her as the host.) Another reason is that she has always been one of the first people to comment on any post of mine and again shares her thoughts and opinions with me, and I value that.  She is smart and intuitive and has the right words for you at just the right time.  An all around good person and one of the first people I think of when a running question comes up. Recently she has been going through some tough times regarding her ITB and not being able to be active.  With that in mind I offered her a SAP (Special Athlete’s Plate) but then she was nominated by Heather for the Thursday section. So with the idea that she is not capable of getting out there and running or biking I looked to cut back on the calories for her.  She is getting in some yoga and swimming so she is definitely burning calories and hopefully these dishes will help her energy.  

Breakfast - Ohio Oatmeal with Sun Dried ‘Tomatoes’

(She lives in Maryland but Ohio is one of her most common labels and tomatoes are the state fruit of Ohio)

Ingredients: 1 package of Oat Fit Cinnamon Roll Oatmeal, 1tbs dried cranberries, 1tbs dried cherries, 1tbs dried pomegranate, 1tbs chocolate-almond butter, 1tbs chopped pecans, 1tbs wheat germ, 1tbs ground flax seed Servings: 1 Nutritional Information: 362 calories, 15g fat, 52g carbs, 10g fiber, 10g protein Directions: 1- Prepare oatmeal per package directions but at 75 seconds instead of 90 seconds 2- Add in all other ingredients and stir to combine and this will help thicken up the oatmeal  

AM Snack - Facebook Figs and Date Bread

Ingredients: 1c chopped pitted dates, 1c chopped dried figs, 1/4c unsalted butter, softened, 1.5tsp baking soda, 1c boiling water, 1/2c white sugar in the raw, 1/2c chopped walnuts, 2 flax eggs, 3/4c all purpose-flour, 3/4c whole wheat flour, 1/2tsp baking powder, 1/2tsp salt. Servings: 12 Nutritional Information (per serving): 189 calories, 7g fat, 30g carbs, 2.6g fiber, 2.5g Protein Directions: 1- Preheat oven to 350*.  Lightly grease an 8x4 inch baking pan. 2- In a medium bowl, combine dates, figs, butter and baking soda.  Pour in the boiling water, stir well and let stand for 15 minutes. 3- Beat the sugar, walnuts, and eggs into the date mixture.  Combine the flour, baking powder and salt. 4- Stir the flour mixture into the date mixture just until blended. 5- Pour batter into pan. 6- Bake in oven for 55 to 65 minutes or until a toothpick comes out clean from the middle. 7- Cool in the pan for 10 minutes, then turn over onto wire rack and allow to cool completely. 8- Serve with a cup of tea.  

Lunch - Black Bean Boston Marathon Tacos

(If you follow me on Facebook you know how good these came out along with the Buffalo Tempeh)

Ingredients: 1 can of black beans, 1c of zucchini, 1/2c of kalamata olives pitted, 1/2c onions, 3 garlic cloves, 1/2c salsa verde, 1/2c mushrooms chopped, 1tbs olive oil Optional:  cheese, hot sauce, avocado, 6 corn tortillas Servings: 3 Nutritional Information: 496 calories, 14g fat, 100g carbs, 15g fiber, 19g protein Directions: 1- Heat oil in a non stick pan 2- Add in zucchini and cook for 5 minutes until it starts to soften 3- Add in all ingredients except for the salsa verde and cook for another 5 minutes 4- After 5 minutes of cooking add in the salsa verde and cook to reduce down 5- Warm up corn tortillas by placing them in a damp paper towel and heat for 30 seconds 6- Remove tortillas and spoon mixture into center and enjoy with your choice of cheese, avocado and/or hot sauce  

PM Snack - Plantar Fascitits Pita Chips with Black Bean Hummus

Ingredients: 2 whole wheat pitas cut into bize sized pieces, olive oil, 1 can of black beans, 3 garlic cloves, 1 can of garbanzo beans, 1tbs of tahini sauce

Servings: 1 Nutritional Information: 534 calories, 16g Fat, 80g Carbs, 16g Fiber, 21g Protein Directions: 1- Preheat oven to 350* 2- In food processor add in beans, garlic and tahini sauce.  Turn on and blend then begin to drizzle in olive oil until it reaches your desired consistency. 3- Layer pita pieces on baking sheet and spray with cooking spray 4- Place baking sheet in oven and bake for 10-12 minutes or until crispy 5- Take 1/2 of the chips and place on plate with 2tbs of hummus and enjoy 6- Place remaining chips in a bag in the pantry for later use. 7- Place remaining hummus in air tight bowl and refrigerate.  

Dinner - Richmond Marathon Risotto

Ingredients: 8c of vegetable broth, 1/2oz dried porcini mushrooms, 1/4c butter, 2tbs olive oil, 2c finely chopped onions, 10oz white mushrooms chopped, 2 garlic cloves minced, 1.5c arborio rice, 2/3c dry white wine, 1.5c of frozen peas,

Servings: 6 Nutritional Information: 387 calories, 13g fat, 51.5g carbs, 3.7g fiber, 4g prtoein Directions: 1- In medium saucepan bring broth to a simmer 2- Add in porcini mushrooms and set aside until mushrooms are enter (~5 min) 3- Keep the broth warm over very low heat. 4- Melt the butter in a large saucepan over medium heat and add olive oil to it. 5- Add onions and cook until tender (~8 min) 6- Add in white mushrooms and garlic.  Transfer porcini mushrooms to a cutting board. 7- Finely chop the porcinin’s and add to the saucepan.  Saute until the mushrooms are tender and juices begin to evaporate (~5 min) 8- Stir in the rice and let it toast for a few minutes. 9- Add in wine, cook until liquid is absorbed, stirring often. 10- Continue to cook until the rice is just tender and the mixture is creamy, adding more broth by the cupful and stirring often 11- Stir in the peans and cook until tender.   Nutritional Information: 1965 calories, 66g Fat, 314g carbs, 48g fiber, 57g protein Nutritional Breakdown: 60.44% carbs, 10.97% Protein, 28.59% Fat A very well balanced menu for endurance athletes.   MissZ....I hope you enjoyed this menu as much as I enjoyed developing it for you.  I consider you a friend and I hope that this helps soothe a little of the pain that you are going through. Please upload any and all pictures to our Facebook page. The Athlete's Plate for next week will be a special so you have two weeks to nominate the next blogger.  

Happy Eating and Keep Smiling!!

Published in Athlete's Plate

First of all, I would like to thank Jason for letting me do this guest post! My name is Matt and I blog over at The Athlete’s Plate. As a foodie and an athlete, I love to see how other people like me are fueling their workouts. I haven’t been reading Jason’s blog for that long, but “The Athlete’s Plate” on Thursdays is definitely my favorite post series that he does. He always comes up with a creative menu that gives me great meal ideas! I promised Jason that I would come up with a stellar menu this week, so let’s get to it! *As a side note, all of these recipes were created and cooked by me* Also, I'm not a vegetarian, but I have prepared a special vegetarian meal. Just for you Jason ;)

Breakfast: Spelt Pancakes For One 

 Ingredients (serves one)

  • 1/2 cup spelt flour (whole wheat or all purpose flour will work fine)
  • 1/2 tsp cinnamon
  • 1 tsp baking powder
  • Pinch of sea salt
  • 1 TBS melted butter (or oil)
  • 1/2 cup unsweetened coconut milk (or any other milk)
  • 1 tsp vanilla extract
  • Toppings of choice


  1. In a large bowl, mix together the spelt flour, cinnamon, baking powder, and sea salt.
  2. Whisk in the melted butter, vanilla extract, and coconut milk.
  3. Preheat a lightly oiled cast iron skillet over medium high heat. Cook the pancakes for 3-4 per minutes per side, until golden brown.
  4. Add toppings of choice.


Lunch: Caprese Omelet 

Ingredients (serves 1)

  • 3 eggs
  • 2 ounces of fresh mozzarella cheese
  • 1 medium tomato
  • 1 small bunch of fresh basil
  • 1 TBSP olive oil
  • Salt & pepper, to taste

Directions 1. Prepare the filling: Slice the tomato, rinse the basil, and slice the mozzarella. 2. Beat eggs well until they are light and fluffy and season them with salt and pepper. I like to add a few drops of water as well. I like to think that this keeps the omelet fluffy during the cooking process. 3. Heat the olive oil in a non stick pan over medium heat and add eggs. Swirl your pan around until the egg coats the entire bottom. 4. When the eggs start to bubble a little bit, take your spatula and pierce the bubble, then tilt your pan to fill the hole with the remaining eggs. Repeat until the eggs are mostly set and reduce the heat to medium low. 5. Layer the tomatoes, basil, and fresh mozzarella on the omelet. 6. Cover for 60-90 seconds, then gently fold over with your spatula. 7. Slide the omelet onto a plate and enjoy.        

Snack: Chocolate Banana Protein Smoothie 


  • 1 scoop Chocolate Brown Rice Protein Powder
  • 1 medium frozen banana
  • 1 TBSP of natural peanut butter
  • 1 TBSP ground flax seed
  • 1 cup of coconut milk (or other nondairy milk)
  • 1/2 cup plain Greek yogurt
  • Sprinkle of cinnamon (optional)


  1. In a blender, add all of the ingredients and blend well.
  2. Pour into glass and enjoy! Tastes like heaven!


Dinner: Sweet Potato, Black Bean, and Swiss Chard Quesadillas 


  • Extra virgin olive oil
  • 16 ounces sweet potato, diced into 1/2-inch pieces (You may not need it all)
  • 1 large chipotle in adobo, minced
  • freshly ground black pepper and salt to taste
  • 1 cup refried black beans
  • 2 large cloves garlic, minced
  • 1 green bell pepper, sliced thin
  • 1 1/2 tsp cumin
  • 1/2 tsp ground chipotle chile
  • 1 bunch chard, stems discarded, leaves sliced, washed well
  • 1/3 cup water
  • 4 whole wheat tortillas
  • Shredded Cheddar cheese


  1. Prepare the potatoes by covering with water in a pot and boiling until tender and can be pierced with a fork, about 10-12 minutes. Drain well. Mash them in a large bowl using a potato masher, adding chipotle in adobo, refried black beans, and salt and pepper to taste. Set aside.
  2. In a large skillet, heat 1 Tablespoon olive oil over medium heat. Saute garlic, onions, and green bell pepper for about 5 minutes, then add cumin, ground chipotle, and salt to taste for about 1 minute. Add chard and 1/3 cup water. Cover and simmer for about 10 minutes. Remove the lid and simmer until liquid is reduced, about 5 minutes. Remove from heat.
  3. Drizzle one side of a tortilla with extra virgin olive oil. Turn over and spread a thin layer of the sweet potato mixture.Top with half of the chard mixture and sprinkle with cheddar cheese. Top with remaining tortilla. Drizzle other side with olive oil.
  4. Heat in a skillet over medium heat, turning several times, until browned.
  5. Prepare the second quesadilla in the same manner.
  6. This recipe makes enough for two quesadillas. You will have leftover potatoes. Roast them for a nice side dish.

In a nutshell, this is how I normally eat on a day to day basis. I hope you guys enjoyed it! And remember to vote for the next “Athlete’s Plate Challenge” ingredient! [polldaddy poll="4527381"]

Published in Athlete's Plate