Recipe By:K.Gailbrath “These cookies are nutritious, as well as delicious.” Ingredients 3 ripe bananas 2 cups rolled oats 1 cup dates, pitted and chopped 1/3 cup vegetable oil 1 teaspoon vanilla extract Directions Preheat oven to 350 degrees F (175 degrees C). In a large bowl, mash the bananas. Stir in oats, dates, oil, and vanilla. Mix well, and allow …
Sugar
SUGAR Sugar is pure sucrose that contains no preservatives or additives of any kind. One teaspoon of sugar is only 15 calories with no fat. It is not chemically altered or bleached and is colorless. As you know, sugar is very simple to find and is found everywhere. We are eating more sugar than ever before. Sugar is found in …
Homemade Gatorade
The recipes below are based on the ORS proven by the World Health Organization to be best for rehydration. To make something more like Gatorade, double the sugar in the recipes below and cut the sodium and potassium salts in half. ORS is saltier and less sweet than Gatorade Ingredients 16 oz bottle 1 liter/quart 1 gallon granulated sugar (Standard …
Real Foods For Runners
As we continue our training and experimenting with foods. Do you feel like you live on GU, gel, Shot bloks, and/or Gatorade? Drinking Gatorade every other water station and sucking down GU every 45 minutes can be hard on the stomach and very boring. Before all the large variety of sport supplementations, runners ate lots of produce, bread, and dairy …
Whole Wheat Wild Blueberry Ginger Muffins
These blueberry ginger muffins are 100% whole wheat and made with wild blueberries and Greek yogurt for a healthy, superfood packed breakfast or snack. YIELDS 12 10 mins Prep Time 20 mins Cook Time 30 mins Total Time Ingredients 2 cups whole wheat white flour 1 tablespoon baking powder 1/2 teaspoon kosher salt 1/2 teaspoon ground ginger 1/2 teaspoon cinnamon …
Long Run =Long Nutrition Fueling
Long runs are getting longer and your body becomes an eating machine. After the long runs, you may feel like eating everything in the pantry as if your body will never be full. How do you satisfy your hunger cravings after a long run? What does your body need to eat after a long run to recover not only that …
How many calories does physical activity use (burn)?
A 154-pound man who is 5′ 10″ will use up (burn) about the number of calories listed doing each activity below. Those who weigh more will use more calories; those who weigh less will use fewer calories. The calorie values listed include both calories used by the activity and the calories used for normal body functioning during the activity time. …
Healing Foods For Aches and Pains
By Laura BUrk MPH, RDN, LDN, personal trainer, yoga instructor As we start our running program for our first or hundredth 5k, 10k, ½ marathon, or marathon our bodies may begin to breakdown. Our runs begin to feel like we are running through quick sand with extremely tight and heavy leg muscles. Our knees start to feel every impact as …
Cutting Back the Mileage Means Cutting Back the Calories
BY: Laura Burk MPH, RDN, LDN, personal trainer, yoga instructor www.elb-consulting.com Congratulations on completing your goal race!!! As the weather turns colder and your running mileage drops it is time to adjust your nutrition. It is common for runners to gain a few pounds after their long race. While the body recovers from the race, the stomach is still screaming …
Mediterranean orzo salad
By: Laura Burk MPH, RD, LDN www.elb-consulting.com 2 cups orzo (may also use brown rice**) 1 green Italian zucchini, chopped into small dice 1 red bell pepper, chopped into small dice 6 ounces cherry tomatoes, about 1cup 2 cups baby spinach leaves, about two handfuls For lemon vinaigrette 1 lemon juiced to yield ¼ cup and zested 2 garlic cloves, …