Pre- workout

½ c of trader joes gluten free oats slow cooked in a pot with ½ banana, 1 spoon of cocoa, 1 spoon of cinnamon, pinch of salt

1 Nespresso with light soy milk

4 First Endurance Optygen HP pills, 2 First Endurance Multivitamins

Workout 1

75min long run with 4miles hard in the middle.

During Workout

6oz water

Post Workout

Breakfast tacos- 2 corn tortillas, beans, 2 egg whites, feta cheese, siracha sauce, 1 Drink Chia!, decaf tea with soy milk

Workout 2

75 min ride moderate effort

During Workout

8oz of water

Lunch/Post Workout

1 scoop of First Endurance Ultragen Cappuccino with ½ banana, 2 strawberries, ½ cup of almond milk, 1 cup of spinach

Snack

½ c almonds

Dinner

Arugula salad with 6oz chicken breast baked, roasted beets, broccoli, sweet potatoes and feta cheese. Also a glass of Pinot Noir and 1 square of dark chocolate.

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Pre- workout

½ c of trader joes gluten free oats slow cooked in a pot with ½ banana, 1 spoon of cocoa, 1 spoon of cinnamon, pinch of salt

1 Nespresso with light soy milk

4 First Endurance Optygen HP pills, 2 First Endurance Multivitamins

Workout 1

2.5hr ride with short intervals above LT/ 3mi run off bike with 1mi at race effort

During Workout

1/2 flask of First Endurance EFS Liquid Shot Kona Mocha and 16oz water

Post Workout

1 scoop of First Endurance Ultragen Cappuccino with ½ banana, 2 strawberries, ½ cup of almond milk, 1 cup of spinach

Workout 2

5×500 swim/pull moderate

Lunch

1 soy cappuccino, egg white omelet with tomatoes & basil and green salad with olive oil, 8 oz of Biotta beet juice

Snack

1 cup of Fage 0% fat plain greek yogurt, 10 almonds, berries, cinnamon

Dinner

6oz chicken breast grilled, grilled veggies in coconut oil, salad with vinaigrette, Hershey kiss, tea with light soy milk

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So I have a sweet tooth…big time. I have tried so hard to crack it, but I just love chocolate so much. For a little over a year I have been gluten free. So many people ask me why and I have finally figured out the answer. Because I get to eat things like BEET brownies. Who else would ever venture that far off the grid to try something like a beet brownie…most people would rather eat..well..something gross.

Beetnut Brownies

1/2 cup roasted and pureed beets- maybe 2 or 3 beets depending on size.
3/4 cup of  dark chocolate morsels
1/2 stick of real butter (not the fake stuff people)
2 eggs
1/3 cup sugar
1/3 cup honey or agave nectar
1/2 cup walnuts or almonds ground into a fine meal
2 tbsp groud flax seeds
2 tbsp raw cocoa powder
1/4 tsp baking soda

This is a fairly long process, so it is best to do when you have some time. I made them for the first time on a Sunday evening the week after the Revenge finale since there was nothing on TV to watch. And I made a double batch…this recipe is for 1 batcb.

First you must peel and cube the beets. After doing this, wrap them in foil with some olive oil and bake for 45 min at 400 degrees. Once they are finished, put them in a Vitamix or food processor and puree them until they are mushy. Scoop out 1/2 cup and put aside.

Next put an inch of water into a pot and boil. Place the chocolate and the butter in a heat safe bowl and set on top of the steaming water so that the chocolate and butter melt. Keep stirring until a smooth creamy mixture is formed and then add the beet puree, eggs, honey, and sugar.

Set this aside to cool for a few minutes. While cooling, grind the nuts in a Vitamix or food processor  (that you will have to clean most likely) until they are ground (do not grind too much and form a paste, pay attention). Add the ground nuts, flax seeds, cocoa and baking soda to the chocolate mix.

Mix it up well….take a few tastes….and bake at 350 for 30min. If you are using an 8inx8in pan it may take 5min longer so just do a toothpick test and make sure there is no batter in the middle. Do NOT forget to grease the pan you use or the brownies will stick. This is very important! 

Store in the refrigerator and eat sparingly…just kidding. They are great to put in a ziplock and take on a long ride!

mmm batter

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Tonight I was just experimenting and I discovered a new amazzzing snack/salad topper: Roasted Garbanzo Beans. I added these to my favorite go-to salad and there was literally a party in my mouth.

Here is how it all went down:

• Preheat the oven to 375 and line two baking sheets with aluminum foil
• Grab a large bowl to throw all of the chopped veggies in
• Peel and then cube 1-2 beets and toss in the bowl
• Peel (optional) and cube 1 yam or sweet potato and toss in the bowl
• Chop up 1-2 large carrots and toss in the bowl
• Cut a handful of asparagus into thirds and toss in the bowl. Make sure to break the ends off first though.
• Slice a yellow onion and toss in the bowl
• Drizzle about 2 tablespoons of olive oil over the veggies and then sprinkle them with garlic salt, pepper, and red pepper flakes if you want a little kick.
• Spread the veggies on one of the baking sheets and bake for 45min.

• Drain and rinse one can of garbanzo beans
• Pour the beans onto a paper towel and then pat them down with another paper towel so that they are completely dry
• Spread out the beans on the other baking sheet and drizzle and spread about 1 tablespoon of olive oil on them so that they are coated evenly
• Add salt and creole seasoning
• Bake also at 375 for about 40 min until nice and crispy
• Once the veggies and garbanzo beans are finished, toss them in with spinich, feta, and choice of salad dressing if you desire. The flavor is explosive so you probably will not find salad dressing necessary.

Let me know what you guys think…I may be a little obsessive, but this salad rocked my world.

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This blog is everything nutrition. From what is on my shopping list to the types of calories I consume in a race.

January 1st has finally come and this means time for focus. I had 6 weeks of slack time where I ate and drank pretty much whatever I wanted. I felt like I had to have some late wine (or vodka) nights so that it was completely 110% out of my system once J 1 hit. Well…it is gone. I got to spend that time with friends from college at football games, weddings, and parties. It is funny because during this past season I felt like I was missing out on my early 20’s. Skipping out on “fun” because I am in bed at 9:30pm or traveling every weekend to races. Everything is extremely regimented: diet, recovery time, workout specificity, fluid intake, sleeping habits, time away from family and friends. The job never ends. Every decision I make impacts my results. This “off season”, I actually realized I missed my strict G-rated life. Triathlon is what I want to be doing right now. It truly makes me so happy. To be successful you HAVE to nail the little things. Or you will just be average. And who wants to do something and just be average? I’ll pass. With some guidence from Cliff English, 2013 is going to be good awesome.

What is gluten? Don’t ask me.

For one year I have been gluten free. My friend and fellow competitor, Alicia Kaye, mentioned it to me a while ago and I hopped on the bandwagon. This has become a common trend among endurance athletes. I do not have an allergy to gluten, nor do I really know exactly why it is “better”. Over the holidays I was away from the normal crowd and people kept asking me why I was gluten free. Some were even giving me a hard time about it…saying it was stupid. Honestly, I am gluten free because I feel better training, racing, and simply living without wheat. I do not have a scientific reason. However, I am currently reading Wheat Belly by William Davis to self educate myself so that maybe next year I will have some scientific facts to fire back with. Until then…you will not find any gluten near me!

My typical grocery list

I try to keep the rule “if you want to eat then you have to cook it”. Pretty much everything I consume has to be prepared. This keeps me from grazing on snacks. If I snack then it is on almonds or carrots and hummus. I probably eat way too many almonds…I will eventually count how many I eat in one day. Sara McLarty said they are 7 cal apiece. I am too nervous to look for myself, so I am just going with it.

The normals (aka I have every day)
Oats Every single morning I make ½ cup of Trader Joes GF Old Fashioned Oats (that my mom mails me since we do not have a TJ) on the stove with ½ banana, blueberries, salt, cinnamon, and 1 scoop of homemade peanut butter.

Recovery shake 1 cup of light almond milk unsweetened, 1 frozen banana (makes the shake thicker if frozen), handful of kale, 1-2 scoops of First Endurance Ultragen Cappuccino, 5 ice cubes, handful of espresso beans. Blend it up and drink. It is better with a straw…but it is a milkshake that you don’t feel guilty for having!

Nespresso Coffee A very generous friend gave me a nespresso machine and it is the reason I wake up in the mornings. Not really…but it is on a whole different level when it comes to coffee. I have 1-2 every morning with warm light soy vanilla milk.

Race weekend nutrition 

Day before the race:

Breakfast- when I travel to races I pack my own breakfast. I really do not like trying new things when it comes to racing, so I bring my gluten free rolled oats with salt and cinnamon. I also have several cups of coffee with soy milk. I also take 2 First Endurance Multi V vitamins and 3 Optygen HP pills.

Lunch- I keep lunch pretty light. I hate feeling full or bloated the day before a race. I usually try to find a Whole Foods in the area and I have a nice quinoa salad or a salad with chicken. I sip on a bottle of First Endurance Fruit Punch EFS throughout the day as well. If it is going to be a hot race, I add some salt tabs.

Dinner- I try and eat early around 6:30pm. I am 95% gluten free; however, the night before a race I ALWAYS have pizza. The times I have not had pizza and tried to be “healthy” I have had terrible races. Therefore, I stick with the pizza. I try to usually get something with chicken and veggies. Not too much garlic though, makes me feel gross. Before bed I will have another bottle of EFS and maybe some decaf chai tea with soy milk.

Race day:

Breakfast- gluten free rolled oats with salt, cinnamon, and half of a banana. Coffee with soy milk and I also take 2 Multi V vitamins and 3 Optygen HP pills. On the way to the race I will sip on a bottle of Fruit Punch EFS (1 scoop).

Pre-swim- I will have a mixture of 100calories of liquid shot, 1 scoop of First Endurance pre race, and water in a flask 5 min before the start.

On the bike- On my bike I will have in my aero bottle 2 scoops of Fruit Punch EFS and a half scoop of pre race (mixed with water). In the bottle on my down tube I will have just water (if I carry 2 bottles).

On the run- I usually hold a First Endurance Kona Mocha liquid shot flask just in case, but I rarely use it. If I am dragging, then I will have a small amount just to feel the sugar rush. I will grab water at the aid stations if necessary.

Immediately after the race- 1 scoop of cappuccino Ultragen with water for recovery

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