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Lets start with the workshop… I will be holding a sport nutrition talk in Victoria, BC on Monday, April 22nd, 7:30-8:30pm. The topic is recovery nutrition. Every athlete knows how important recovery is. But there is so much information out there, which can be confusing, not to mention inaccurate. This talk will cover basic recovery nutrition strategies as well as more complex strategies base
It has been well over a month since the last time I baked anything. Life has been crazy getting ready to move to Vancouver, catching up on a few projects (still working on that part) and working a lot. Although the last few weeks have been busy, I love my work and I have been enjoying my work load. I just had to adjust a bit and get more organized! My last day in Victoria (at least on a full time
Spring is if full force in Victoria, and with spring come changes. At least this is what has been happening to me, which is why I have not posted anything new in several weeks and have been a touch slow with email replies, etc. It has been an eventful month. I completed the ISAK certification course, which is the highest standard in body composition assessment, followed by an end to a long relatio
I made this Pad Thai a while ago, but completely forgot I had taken some pictures and written down the recipe… My normal cooking method is throw a bunch of stuff in a pot/pan/in a bowl, add a pinch of this and a bit of that and see what happens. I usually don’t write down recipes unless I intend on posting them here or they are for the cookbook. Going through my notes while working on
Going through my emails this morning, I deleted some, replied to others, and filed a few under ‘to read later’. One of those ‘to read later’ emails was today’s recipe on 101 Cookbooks for chocolate pudding. I finally read the post in the late afternoon, before heading to the pool for coaching & I just had to stop at the grocery store on my way home to get some dar
A quick book update – we started working on the cover design for the book! I am pretty excited to get going on that and look forward to seeing what the designers come up with. I can use your help though – I need to narrow down my picture collection so I can send 4-5 pictures to the designers. I posted 14 pictures on the Facebook page. It would be great if you could check out this album
I love slow cookers. Especially since I finish coaching at around 7:30pm most evenings. By the time I get home, cook, then eat – its well past 8pm, which I find a bit too late. The same scenario is even worse for athletes, because they are tired and hungry after training… If there is no dinner waiting at home, the likelihood of them stopping on the way home to grab a dinner option that
A few weeks ago, I was asked to recommend a website with gluten free cookie recipes. Looking at a few different websites made me really want to bake some cookies! I have been trying a few different variations of cookies made with saffron for a few months now. In the first batch, there was too much saffron. The second batch was a bit too dry. The third batch was good, but had that slightly metallic
As promised, back to normal recipe posting schedule after sharing my story earlier this week. I got a lot of messages and emails afterwards and I really hope that sharing it will help athletes. It was hard to write and even harder to hit the ‘publish’ button. To those who took the time to read, share, and get in touch – thank you. This recipe is a similar idea to the quick bread
February 3rd to 9th is national eating disorder awareness week (in Canada). There is a set criteria for clinical eating disorder diagnosis and they are considered medical conditions (anorexia nervosa, bulimia nervosa & binge eating disorder). However, eating disorders go beyond those clinical ones. Disordered eating is defined as a wide range of abnormal eating patterns, including some of the
My previous post covers a bit about why chocolate milk is not some sort of magical recovery drink. It’s just a cheap drink that has carbohydrate and protein and a whole lot of added sugar, artificial flavors and colors. Given my preference for real food and a common sense approach in regards to sport nutrition, I have been challenged to post a few real food recovery options that are better f
A few weeks ago I posted this on twitter: “If I see another chocolate milk add, etc I’m going to scream. Chocolate milk is not a good recovery strategy. Sorry to burst your bubble” I got a few athletes reply, asking for quick recovery snack suggestions. I also got a few replies saying chocolate milk is the economical/budget choice. To each their own, right? I would rather spend a
Well, here is the second recipe I made using that same basic pulled pork from the previous post. I have my favorite spice rub for pulled pork (which will be in the book!), but I am so glad I made a ‘plain’ batch so I can ‘dress it up’ in different ways. I used my favorite grain free/gluten free pancake recipe and simply added the pulled pork on top, after crisping it with a
Straight to the point today, which is the recipe! This is actually the first in a two part series – with both recipes featuring the same simple pulled pork recipe. A few notes: The cooking method for the pork is really simple so it can be ‘dressed up’ in a few different way This salad is really easy to tweak the quantities of everything in this recipe to fit the amount of people
I have been back to my normal work load right after getting back from Silverstar mid last week. It has been good to be back in Victoria and getting the work done, although I have to admit that I am missing the snow… I am heading to Vancouver on Friday for the weekend to see Andrew and plan on going to Cypress for more XC Skate practice. Speaking of that, here is an interesting piece from the
Happy 2013 everyone! 2012 ended on a good note with a bit of time to recharge and play in the snow. Andrew and I spent a week in Salmon Arm visiting his sister and family, about a week in Vancouver and then 5 days in Silverstar with our friends Kira and Dave, which is a new year’s tradition by now. The pictures above are from Salmon Arm and the ones below are from Silverstar. I just love ho
Before I share a recipe for these delicious triple almond cherry cookies, I wanted to share a few subscriptions options I have created for this site. If you want to stay up to date with what’s cooking and baking in my kitchen and other sport nutrition information, you now have 3 options to choose from: Get an email as soon [...]The post Triple Almond Cherry Cookies appeared first on Fueling
Happy December! It is amazing how quickly it came. It is also amazing how quickly people put up their holiday decorations. One day everything is normal while the next, everything is transformed into a holiday wonderland with lights everywhere! I have been experimenting with a couple of different slow cookers last week. My old one isn’t great, so I am [...]The post Beef stew with wine &
This weekend, after getting back home from Vancouver, I felt like baking something. I took a quick stock of what I had around the kitchen… And what I came up with that could be used to make some awesome muffins was 2 frozen bananas, a bag of dark chocolate covered coffee beans and approximately a quarter cup of coffee that [...]The post Double chocolate, double espresso banana muffins appear
It is starting to get cold in the mornings and evenings in Victoria, which means soup season is here! I think soups are under appreciated as post training meals. They are liquid, meaning they helpful for both fueling and re-hydration, they are warm, which can be a major bonus after a really, really cold ride or run, they are always [...]The post Potato, Kale & Sausage Soup appeared first on F
I have been making great progress on photographing some of the book recipes this week, which of course means I had a lot of cooking and baking to do first. While making one recipe, I decided to try another version of it, one that might be great for the holidays too (did I really just say that during the first [...]The post Chocolate Peppermint Cookies appeared first on Fueling Endurance Performanc
Lets start with a little pole. Below are 2 pictures, which one do you like best? They are for a soft and chewy bar to eat during a long bike ride or long easy run or hike and I am finding it harder than normal to pick a picture to go with the recipe! Let me know in the comments, [...]The post Quick bread french toast appeared first on Fueling Endurance Performance.
Lets start with a book update! I have been getting a lot of questions about when the book will be published, and for good reason! This project has been taking a long time to get done! The thing is, I want it to be amazing and unique. A book that will help athletes eat better and perform better, with helpful, [...]The post Book Update & Breakfast Tostadas appeared first on Fueling Endurance Pe
And just like that, the sunshine has been replaced by rain. We don’t seem to have much of a transition season in BC (aka fall), at least not the same as Ontario… Below are pictures from my recent visit to Guelph (to visit CT and the RTC squad) and Toronto (to visit family). Pretty colors, eh? I was away for [...]The post Double Salmon Eggs Benedict appeared first on Fueling Endurance P
The weather in Victoria has been absolutely amazing this month: nothing but sunshine! The pictures below are from our team swim at Thetis lake this past Sunday. We are rarely able to continue with open water swimming after the first week of September, so this has been very useful for my athletes who have late season races coming up. The [...]The post Pumpkin Pie Crumble Bars appeared first on Fuel
Chocolate chip cookies are a classic. I mean, who doesn’t like chocolate chip cookies?! Unfortunately, I have yet to find a worthy gluten free one, which is a real shame. They are often too crumbly or too dense and generally disappointing. So, after some trial and error, I managed to make some chewy chocolate chips cookies that taste like the [...]The post Chocolate Chip Cookies appeared fir
I have been on a salad kick in the last few weeks. September is usually a really quiet time of the year for me, but this year things have been a bit different. Maybe it is because of the amazing weather we have been having lately?! I am not sure, and I suppose it doesn’t really matter, either. Anyways, because [...]The post Nectarine & salmon salad appeared first on Fueling Endurance Pe
September. How is it September already?! Summer seems to have flown by, with a lot of travel. I spent the first few weeks of August in Victoria, before heading to Kelowna for the Apple triathlon and ITU continental cup. That’s Andrew on the top of the podium with the overall win! It was a good day for my athletes too, [...]The post Fruit Crumble appeared first on Fueling Endurance Performanc
This weekend and the last few days have been long and full of excitements, some great stuff, some disappointment, some heartbreak and sadness. Yes, quite a mix of emotions… With all of that came a lack of sleep, fatigue, some doubt and some confidence too. By the time yesterday rolled around, I really wanted a treat. Big time! That was [...]The post Salted chocolate, almond & strawberry
Wow, the last few months have been pretty full. The injuries to my neck/shoulders/back/hips from the car accident I was in at the end of May has taken a little bit of time to fully heal, and it was only last week when my chiropractor and massage therapist reduced the frequency of treatment. Still not 100% better yet, but getting [...]The post Scotland, Smoothies & The Book! appeared first on
For some strange reason I felt like baking some granola this week. It is strange because I have not made (or ate) granola since I stopped eating gluten a few years ago… I can not eat oats, not even the certified gluten free ones. I did not have quinoa or brown rice flakes at home, but I did have lentils! [...]
Recovery. Something so many athletes are somewhat obsessed with, most of the time with very good reason due to heavy training loads, but sometimes for no good reason at all. There is a time and place for everything and more is not always better, recovery strategies included. The risk of under recovering is real and serious, especially when it is [...]
The last question in my student’s final exam this past semester was ‘what are the differences between nutrition for sport & performance and nutrition for health & wellness?’ The answer is sort of in the question – One is for performance and the other is for health. Easy, right? Maybe, on the surface. But if you think about it, it [...]
Let me start by saying that beets are awesome, but I didn’t always like them – I used to absolutely hate the smell when my parents made borscht and refused to eat anything with beets growing up. I guess our taste buds do change, because now I absolutely love them. Beet juice has been receiving a lot of attention in [...]
It has been far too long since my last post, and for that, I apologize. The last 3 weeks have been full of marking assignments, lab reports and the final exam, spending a week in Guelph following Craig and the RTC squad around trying to learn as much as I can in a short period of time and starting to [...]
I love simplicity, especially when it yields great results. I would like to think that this translates into the way I coach too, although I have to admit that it doesn’t always apply. I guess (as usual) it depends on the situation! I have been making really simple dinners during the last week. I really enjoy cooking for others and [...]
I typically prefer chewing my food instead of drinking it, so I don’t actually make smoothies all that often. But for some reason, I really felt like having one a few days ago after my run. A few failed flavor combination attempts later (I was over complicating it, throwing too much stuff into the blender), I made this one. It [...]
I have been on a search for the perfect breakfast cookie. Yes, cookie. Cookies get a bad rep, for a very good reason. Almost all of them are full of stuff we should not really be putting in our bodies on a regular basis, some may say ever. But think about it – if you can fully control what goes [...]
When Andrew and I moved in together, we came up with an agreement about dinners. I coach almost every evening and Andrew is usually done training mid afternoon. So, to make sure we don’t end up eating really late every evening, I cook dinner on Monday (I finish coaching a bit earlier that evening), Friday and Saturday, while Andrew cooks [...]
Race day nutrition can either make or break your performance on race day. While this seems to be common knowledge, how many people really have a solid plan? Most athletes have a plan that they tweak constantly through trial and error until they find something that works. Others might have a loose plan they follow and some do not have a plan at all. While personal trial and error is needed to creat
TweetSharePin ItRace day nutrition can either make or break your performance on race day. While this seems to be common knowledge, how many people really have a solid plan? Most athletes have a plan that they tweak constantly through trial and error until they find something that works. Others might have a [...]
TweetSharePin ItA few days ago I stopped at the grocery store on my way home from an evening coaching session. I have to admit, I look into other people’s grocery shopping carts when I am at the grocery store, because I find it interesting to observe what foods people tend to purchase. [...]
A few days ago I stopped at the grocery store on my way home from an evening coaching session. I have to admit, I look into other people’s grocery shopping carts when I am at the grocery store, because I find it interesting to observe what foods people tend to purchase. The couple in line in front of me had one of the worst carts I have seen in a very long time… To start, there was not
TweetSharePin ItThe reason why this recovery pudding is super special is because it has a few somewhat unexpected ingredients, although one of them is totally optional… It is really simple and takes about 5 minutes to make. Thank you Laura for the inspiration! It is meant to be a quick, easy, effective [...]
The reason why this recovery pudding is super special is because it has a few somewhat unexpected ingredients, although one of them is totally optional… It is really simple and takes about 5 minutes to make. Thank you Laura for the inspiration! It is meant to be a quick, easy, effective and delicious post training snack, but I guess it can be an any-time-snack too… I will aim to
After my previous post and the teaser pictures posted, I got a few emails asking when I will post the recipe… So here it is! These bars are pretty dense and will be perfect to take along for a long ride or as a snack. Ride bars Print Prep time: 25 mins Cook time: 40 mins Total time: 1 hour 5 mins Ingredients 1 cup brown rice flakes 1/4 cup sorghum flour 3/4 cup coconut milk 2 eggs, beaten 2
I recently got a question from a reader, asking about a fueling strategies for someone training 2-3 times daily, who isn’t interested in weight loss, but in optimal fueling for recovery and performance. Since it is a good question, and also ties in nicely with some of the material I taught my students in the last few weeks, I figured the answer would be a good post. Note: Even if you do not
Finally, I have a book update! Since the last update was at the end of October, it has definitely been a while. I have been working on the recipes, photography and sports nutrition information slowly but consistently over the last few months and I am now starting to work more closely with my author account manager at Friesen Press. I have ISBN’s (International Standard Book Number) for both
When most people think of carbohydrates, they typically think of bread, pasta, other grains and/or generally anything with sugar in it. Most tend to forget that there are other great sources of carbohydrates out there – vegetables and fruits! My favorite and tonight’s recipe star – is the yam! If you are interested in sports & exercise nutrition information, read on. If you a
Hazelnuts and cocoa. I have to admit, the idea behind Nutella is pretty awesome. The actual product? Not so much… Yes, it taste good. No, it’s not good for you. And despite their ‘Fuel a day’ slogan, I seriously doubt it will fuel anyone’s day properly. Lets take a closer look at the ingredient list: Sugar, modified palm oil, hazelnuts, cocoa, skim milk powder, whey p
