Already on the hunt for “on the go” breakfast grabbers. Only a few weeks until school starts here in Canada. This oatmeal cup recipe from @hummusapien got the 👍🏻 from my teens this morning. Gluten free - and added greens too! 🙌🏼 Banana Zucchini Oatmeal Cups
1 tbsp ground flaxseed + 3 tbsp water (alternatively, you can use 1 egg)
1/4 cup almond butter
1/4 cup pure maple syrup
3 medium over ripe bananas
2 cups grated zucchini (don’t squeeze water out)
1/2 cup almond milk
1 tsp vanilla extract
3 cups gluten free oats
1 tbsp baking powder
1 1/2 tsp cinnamon
Pinch of salt
1. Preheat oven to 375F. Spray 2 muffin tins with coconut oil spray (or whatever you have). 2. Place flax and water in a small bowl. Stir and set aside to “gel.”
3. Place bananas in a large bowl and mash. Add all wet ingredients - stirring to combine.
4. Add oats and remaining dry ingredients. Stir until just mixed.
5. Spoon into muffin cups - filling to the top. I got 14 out of my batter so kind of an odd number!
6. Bake for 23 - 25 minutes or until toothpick comes out clean.
I’m currently making another batch to freeze for September 👌🏻 #yychealth#healthyfood#grabandgobreakfast#grabando#yycblogger#momlife#momofteens#athletefactory#athletefuel#fuellingyourteen#avenafoods#glutenfree
Tripple Green Kale Salad🙌🌿👊💯🤗 Gluten Free/ Sugar-Free / Keto- friendly/ Paleo / Whole 30🙌🙌🙌🙌🙌🙌🙌🙌🙌
A few days ago, I made this kale salad recipe from @iheartumami.ny (with a few changes because of ingredients I had on hand) and have enjoyed it for multiple meals!! That’s the great thing about Kale...it’s hearty enough that it will hold up for several days in the fridge without getting soggy and yucky! You can make a big salad and enjoy it for serval days in a row, making it easier to get those SUPER IMPORTANT green leafy veggies in your diet!👊💯🙌This an Asian version has a nice, gingery punch to it! 💗👊 I loved it!
Of course, I added some @ironcityorganics micro greens to give it even more of a nutritional boost🙌💯, making the salad truly a nutritional superstar! For the full recipe, check out her blog!!
In the salad:
🌿 Lacinato Kale (my fave Kale ...roll up the leaves and slice in thin strips!! Or use any other Kale!!) .
🌿 snow peas.
🌿hemp seeds 🌿 @ironcityorganics Brocolli / arugula microgreens🙌🙌🙌.
For the dressing:
🌿 toasted sesame oil & olive oil 🌿coconut Aminos 🌿 ginger and garlic 🌿 salt and pepper and lime juice and lime zest. ..
Sooo good! GIVE IT A TRY! Enjoy!!! ..
Clean out the fridge frittata 🤗
A Saturday morning tradition for us. ..
In my iron skillet....
🤗 onions and red & yellow peppers diced and sautéed in @chosenfoods avocado oil.
🤗 @pedersonsfarms bacon I had cooked earlier, diced.
🤗 Brocolli 🤗 7 @vitalfarms eggs, beaten and poured over and then transferred to a 350 oven for about 5-10 min....just until set. Watch and just be very careful not to overcook!!
Served with avocado, @ironcityorganics microgreens, salsa and some leftover kale salad 🙌
Y’all have a wonderful rest of your weekend!!!! ✌️
Huge #ShoutoutSaturday to the #MeatCast by @epicbar, which I first heard last month. This particular podcast featured @AdeeCazayoux, founder of @WorkingAgainstGravity, a nutrition coaching company. As someone who has been trying to figure out my own nutrition since January, it was awesome to hear a professional talk through her work with athletes to help achieve their performance goals! In particular though, she dropped a pearl of wisdom about traveling that has been a huge help to me for the last few weeks:
When on vacation, it’s crazy to expect that you’ll be able to maintain the same diet as you do at home. You’re eating out more, you want to try the local foods, and you may be traveling after finally finishing the event you had been preparing for. Expecting to maintain the same routine would set you up for failure. You have to set a meaningful but realistic goal for the trip, so that you can still enjoy yourself while feeling like you succeeded nutritionally.
I use @myfitnesspal to track calories and macros at home, but knew it would be difficult to keep that up abroad. I wouldn’t know what a lot of the food was or how much I had eaten, and besides, Missy and I wanted to try all the desserts of Amsterdam! My goal: keep tracking my food, but don’t worry about calories or macros.
Normally, the #MyFitnessPal weekly summary to the right would look like a failure (I was over my calorie goal for the week, and if you dive in a little deeper, I was low on protein, high on fat, and VERY high on sugar), but I feel like I succeeded because of the one line in the middle: “Great job! You logged in every day this week!”
I know that just keeping an eye on my food has an impact on what I eat, and given how delicious everything was (I could probably have eaten sweets at @LanskroonAmsterdam every day), that calorie surplus could have been a lot worse!
This whole thing is a process, and I feel like I’m learning more all the time. I would love to hear any tips and tricks y’all might use when eating out or traveling abroad!
A right banging Saturday ‘breakfast’ after being up four hours. Don’t think that I ever discourage eating grub like this and also in this amount. What is crucial to avoid weight gain though is what happens afterwards. I’ll shortly be riding 70 miles on my bike but if you are off shopping or getting on the booze for the day then I’d buy your jeans a size up if I were you. #fullenglish#athletefuel#bikelife#mpafitness#weekendvibes#fitnessmotivation#fitover40
I never did update on how this turned out, using a popular Japanese item as fuel during a long run. Ochazuke. お茶漬け. It was FANTASTIC and I have used it now for two runs of 5+ hours. I’ve tried onigiri (rice balls) but chewing rice gets difficult after time. This is cooked rice in diluted tea with seaweed and seasonings. You’re basically drinking down rice with some sodium. ZERO stomach problems. I had to use a soft flask when carrying on my own but will have crew have this for me at two points during my race. Having grown up in California, Japanese food is as natural to me as anything Western. Gotta do what works. #japanesefood#お茶漬け#castlepeak100k#ochazuke#ultrarunner#athletefuel#ultramarathonfood#ilovejapanesefood#トレイルランニング#トレイルラン#山が好き#山が好き酒が好き 😂😂😂
Sloppy Joe’s with sweet potato “buns”. 🙌💯😋yum! ..
Whole 30 / Paleo / gluten free / sugar free!!! ..
This is a keeper! The WHOLE FAMILY loved it! My 18 yr old son had his on a traditional bun (and had seconds with cheese 😜), but the rest of us all had ours on the sweet potato “buns” even though they don’t care (like me) about eating gluten free ...they just wanted to try and LIKED THEM!👊💯🙌
This was another fab recipe from @therealfoodrds ...I’ve made several of theirs lately!! I picked this one out because I had ALL the ingredients I needed! ..
In the sloppy Joe’s: ✨ sautéed onions and red peppers and then garlic. ✨Grass Fed Ground Beef from @butcher_box .
✨ Organic tomato paste.
✨ a little bone broth (my addition ...not in original recipe).
✨ smoked paprika ✨salt and pep. ✨yellow mustard.
✨ @bragglivefoodproducts Apple cider vinegar. ✨fish sauce @redboatfishsauce ..
If you want the exact amounts, check out @therealfoodrds blog. 🙌. ..
Hope y’all have an awesome Friday and a great weekend!! I’D LOVE to hear your comments below!!👇👇👇💗💗💗👏👏👏
When you blitz some frozen fruit, protein powder and water in a high-speed blender you get a morning drink that makes me happy.
For great deals on UK protein powders visit goo.gl/4LsqDJ. •
Photo of @GroundedRunner by @RestorativeTreacle.
Another color cone reaction relay 🧠 This time giving them the cue with multiple options as they approach or as they are standing at the cones 🗣 have to decide and react quick then race back! 🏃♂️🏃♀️💨💨 thanks to @dcsportstraining and his presentation at @cvasps for the ideas on building reaction games on different levels 🔥🔥 More to come.
Coconut/ Lime Smoothie Bowl🍈🥥🥝🥥🥝🥥🥝🥥
Similar to another I’ve posted before, but it’s just so yummy I have to repeat! (There are a few differences💁♀️🤣) SO YUMMY!!.
MUCH Lower sugar than MOST smoothie bowls...this is SOOOO IMPORTANT, especially if it’s the morning!! You really don’t want to start your day with a spike in blood sugar! That will set you up for hormone imbalances, sugar cravings, more hunger and less energy! And unfortunately, loading your smoothie up with fruit can have the same effect as adding a bunch of sugar!!! This smoothie ONLY has lime juice along with healthy fats, protein and fiber to keep your hunger and hormones balanced!!!!!.
BONUS: Lemon and lime are lower sugar PLUS HAVE SOME TREMENDOUS OTHER BENEFITS FOR YOUR HEALTH!! some are: - stimulates digestive enzymes aiding in digestion and reducing bloating.
- LOWERS blood sugar!.
- liver detoxifier.
- improves skin.
-cancer fighting phytochemicals - lots of potassium. (and MUCH MORE!) I go through a TON of limes since I always add it to my mineral water I drink throughout the day👊👊👊
🍈 @orgain matcha latte protein powder (you could sub any vanilla).
🍈 @califiafarms toasted coconut- coconut almond milk blend 🙌.
🍈 handful of greens PLUS some microgreens from @ironcityorganics for extra micronutrients!🙌🙌🙌
🍈 Steamed then froz cauliflower.
🍈 few ice cubes
🍈 lime zest and lime juice from one lime!! (Choose organic if you use the zest!) 🍈 froz avocado (about a 2 inch chunk) 🍈 flax seeds. (My @vitamix grinds them as I make my smoothie, so I put them in whole!).
Hope you give this a try!! ENJOY!!! 💗💯👍🍈🥥💗🙌
The secret is in your back pocket. Our glucose “powerhouse” micro-gels is the ONLY double-action Fuel that gives BOTH immediate and extended release fuel for lasting energy 🔸No more bonking
🔸Eliminate stomach issues
🔸Ready to drink, no mixing 🔸No stimulants, banned substances or caffeine 📸 @athletestyle
This. 😍 It's not Paleo but it's both gluten-free and dairy-free. Because sometimes a girl just needs to go back to her Finnish and Jewish roots. Smoked salmon lox with cucumber and @greenvalleycreamery dairy free sour cream on a slice of @franzbakery GF toast. I would have used a tortilla but I'm out of @sietefoods tortillas so I improvised!
So simple. Yet so freaking delicious. And I could almost feel my genes thanking me 🤣. What's something you eat and love that is related to your roots/family heritage?
Guys so many people were asking me yesterday about the cereal bars on my stories. They are basically the No-bake flapjacks, but I subbed the choc chips for raw cocao powder, stirring it into the PB, honey, coconut oil etc. Mainly because it's high 30's here at the moment i.e baking, and Conor takes them training with him so they wouldn't last long in his back pocket 🙈 I also used the hob to melt the ingredients as our microwave is about to kick the bucket! 🤷♀️ They are so more-ish 😧😍
Spicy Asian Zucchini Noodles🙌yum yum 😋😋😋😋 Paleo // whole 30 // Vegan ....packed with flavor!! ..
This is a recipe from @therealfoodrds and it is so yummy. It is made with chilled zucchini noodles “Zoodles” and other fresh crunchy veggies such as cabbage and carrots etc. It has a spicy almond butter dressing that is the bomb!!!.
We had burgers for dinner tonight, and this as a side...for me, I just topped my zoodle salad with a few pieces of burger and made that my meal!! You could also top this with chicken or shrimp to make it an entree salad🙌🙌🙌🙌🙌🙌🙌🙌.
.. ** Also, for an extra nutrient dense punch👊, I topped it, as I top just about EVERYTHING, with @ironcityorganics microgreens 🙌💯 !!! ..
In the salad:
For the dressing:.
🌟 avocado oil. (@chosenfoods) 🌟coconut Aminos.
🌟 toasted sesame oil..
🌟garlic and ginger (see my story tonight on a tip for garlic and ginger 😜).
.. *** for the exact recipe check out @therealfoodrds page!! You’ll find lots of other yummy recipes there!! .
... Y’all have a great night!!! Hope you give this a try and comment below if you do!!!! Also, tell me, have you tried zoodles???
Kind of a strange combo...but a quick, satisfying lunch full of micronutrients and protein...gluten free and low carb🤗
Sautéed red cabbage in @kerrygoldusa Grass fed butter with one @applegate organic beef hotdog. In same pan, I scrambled 2 @vitalfarms eggs. Then added some arugula/Brocolli microgreens from @ironcityorganics ..
Quick, easy, cheap and certainly better nutritionally than eating out ANY DAY!!🙌🙌🙌
“Get comfortable being uncomfortable” - Motto for long time XRCEL athlete, @brian1974. With over 32 podium performances since 2016, including Brian Norling’s recent BIG win at the New Jersey State Championships - Brian shows no signs of slowing down. Get link in bio to read about our Featured Athlete who is also a busy Dad of two and runs his own masonry business @shorecyclingsports @cgiracing #poweredbyXRCEL
At the end of the day, sugar is sugar no matter where it comes from. However, it's better to sweeten things with maple syrup, honey, molasses, etc. than many other options out there. But remember that just because it's "better" doesn't mean that it's "healthy." And yes, I bought this (Costco!)...but it's going to take us a very long time to finish it.
“An athletes look at 40” - as we age, our injury risk increases but that doesn’t have to stop you from performing your best. Pro triathlete and coach @patrickevoe shares specific tips for ALL athletes on staying competitive with aging. Get link in bio for success tips that helped him continue to achieve his personal bests in his “prime” racing years. #ageisjustanumber#personalbests#betterwithage#athlete
How to use food as fuel to boost #Performance :
1️⃣ eliminate heavily processed, refined, low-fat, factory farmed food products.
2️⃣ opt-in for colorful, whole, real, fresh, clean food as much as possible.
3️⃣ eat plenty of high-quality protein & healthy fats on a daily basis.
4️⃣ replace “carbs” with whole grains, veggies, fruits, & high fibrous foods for increased energy.
5️⃣ add in gut friendly foods & supplements to enhance your immune system, reduce inflammation, & balance your hormones for optimal health.
Btw...does this look like a lot of food for me? 🤔 The better the quality, the better the results, the less quantity required 💁🏻♀️.
How are you fueling up this Monday?! 😉.
PROTEIN PANCAKES at "Cafe a-la-Mums house"
Had a day off today, so mosied up to the folks place and brought my @proteinbreadco pancake mix for breakfast.
Safe to say Mum does it better: blueberries, candied pecans, cashew cream, bacon, strawberries, balsamic and maple glaze 😍. All the protein and fats with next to no carbs, and the pancake is vegan as I cant do eggs or milk anymore (clearly I am not vegan, my love of bacon is too strong! 🐷🐷🐷). Do you think she will let me move back in?
Dont forget you can order online and save 10% by using STEPHD at the checkout.
Have you tried these? Clearly I need to step up my game! What are your favourite toppings?
About to get on my last flight to bozeman! This picture tugs on my heart strings because I’m going to miss my sweet puppy so much! •
Ive still got a little bit until i board- any suggestions for a quick and easy book for me to read on the flight?!
Low carb in the mornings??? Maybe? Sometimes is my answer👍 ...how about you?
I’ve been learning more and more about the science behind metabolic flexibility lately. Teaching our bodies to use it’s own fat for energy rather than glycogen ( which comes from carbs and sugar) all the time. I don’t follow keto, but I’ve seen great benefit from 1. Getting sugar out of my diet for the most part and 2. Sometimes fasting through breakfast (not all the time ) and 3. Eating very low carb on some days to further “teach” my body to use fat. ..
Benefits I’ve personally seen?? 1. Less sugar carvings 2. Less of that “hangry” feeling between meals 3. I can go longer in between meals. 4. More energy. ..
Research is showing this could be a long term beneficial longevity strategy that is great for brain health and anti-aging as well!! Also, if your feeding window is shorter, and your rest and digest period is longer, your body is better able to recycle damaged cells (called autophagy) which is great for detoxification and even could be a cancer prevention strategy!!🙌🙌🙌. FYI...you’re going to be seeing more and more about autophagy since the 2016 Nobel Prize was awarded for breakthroughs in this science!.
Here’s an example of a lower sugar/ carb breakfast..or even “lunch” if you wait till later...: (and from the research I’ve done, I think it’s best to do this cyclically if you want to try...not all the time...especially for women 😍):.
🌟 @vitalfarms Eggs 🌟 avocado w/ salt and #traderjoeseverythingbutthebagelseasoning .
🌟 @ironcityorganics Brocolli arugula mix microgreens .
🌟 @pedersonsfarms Sugar free bacon ...from @butcher_box .
Have you heard of metabolic flexibility or autophagy??? Thoughts?
Today, way up in the mountains, I raced in a race I don't think I'll forget for a while! 🏔️ I simply cannot put into words quite how magnificent the scenery is out here. I feel the luckiest athlete alive! 😃I also have a big smiley face as I have started day one of my training camp out here in Sankt Moritz with a win! 🏆This was a pretty epic race for me as I fought hard, dug bloody deep and ran to a smiley 🏅
But there is something I want to say here. As you might have seen from last week's posts, I have been resting hard 💤 and fuelling 🎂 like a champ in the name of project 'build me up and make me stronger' 🏋️. In fact, last week I did just 3 light sessions and added 1000kcal to my daily diet (when I have a goal...I make damn sure I'm gonna ace it!). "YOU DID WHAT?! 😮 NO TRAINING? 💁 SO MUCH MUNCHING?! 🤢" Yeah, I've heard that one before! People are so negative about rest and so focused with raceweight and 'clean eating' or whatever people like to call it 🤷. Well, I don't think abit of rest and some extra yummy foods did me much harm last week?!🏃💨 First in my Age Group (20-35) and 3rd lady overall! With a tough field, 20% less oxygen and a partly off road course (which btw is my favourite kind of run course ever!!) So I say, take a day off 🏖️eat that slice of cake 🍰, be healthy 💪, be happy 😊, be a winner⭐ #keeplovinglife 😃
Ps. Thanks to the most incredible team behind me that give me the support to become the very best me everyday @r_mcgregor @moss.corinne @do3coaching @eloisedulu You're all the best!!! ❤️
Go time! Good luck to all the athletes racing @dq_events Belmar Triathlon / Duathlon/ Aquabike. XRCEL is the On-Course nutrition. Look for XRCEL on boardwalk at entrance of Swim start on the beach. Finish stronger than you started #nobonking#fuelsmarter#longlastingenergy#revolutinary
Having Zoodles with my Doodle 💗💗💗. Gluten Free...such a light dinner....perfect for summer!!🙌🙌🙌
Quick dinner I whipped up using some DELICIOUS grass fed beef from @butcher_box 🙌🙌🙌. First time I ordered from them, and it really made getting the highest quality, clean meats super easy🙌🙌🙌. ..
🌟 Zoodles- just warmed for 30 sec in skillet...DONT OVER COOK!!!
🌟 @butcher_box grass-fed ground beef. 🌟mushrooms.
🌟can of diced tomatoes & 1/2 can tomato paste.
🌟basil, Italian seasoning, garlic.
.. 🌟topped with feta and.
🌟@ironcityorganics nasturtium micro greens 🙌🙌🙌🙌 ..
I’m really starting to LOVE zoodles more and more every time I eat them!! And Toby, my golden doodle sure did enjoy cleaning my plate when I finished 😂😂😂. Do you have a favorite Zoodle recipe?? What should I try next?
It’s been 3 years now since I quite frankly, changed my life- my health, my family’s health, my purpose, my finances and my future.
You know these products I talk about all the time? WHY do they work? Optimal health depends on 3 things and my plant based supplements target all of them.
🌿If your BLOOD SUGAR is stable:
*Your energy will soar.
*Your hormones will stabilize.
*Your mood will improve.
*Your sleep will become more restful.
*You won’t constantly crave sugar.
🌿If your GUT is healthy:
*Your immune system will be strong.
*You will not feel anxious or sad.
*Your brain fog will disappear.
*Your skin will glow.
*You won’t have cravings for sugar and carbs because Candida is under control.
🌿If you reduce your body INFLAMMATION:
*Your chronic discomfort will subside.
*Your body will not be as stressed.
*Your body will be armed to prevent illness.
It is my #momfuel and my #athletefuel . 🙌🏼🙌🏼🙌🏼
Ever feel like you’re lacking motivation? You get in a funk & it seems you’ll never get out? You feel discouraged or you’re beating yourself up for taking time off from your workouts or you’re not seeing results? You start freaking out over random things or things that aren’t making any sense...you’re friends are like, “you need to chill 😳” Guess what...they’re right!
Most likely you need to give yourself permission to take time out of your life & set aside space to fill yourself back up. You’ve been focusing too much of your energy everywhere else & you’re starting to get burnt out because frankly, you’ve been neglecting YOU. —
The weekends are the perfect time for #SelfCare & reflection & to simply do something for you 🙌🏻💪🏻 here are some tips for you to test out:
•sleep in with no alarm clock •make yourself a huge stack of delicious pancakes with a buttload of berry goodness •get a massage •spend time with friends or family or people who light you up •take a longer than normal shower because you’re allowed
•treat yourself to a top notch meal at your favorite restaurant
•blast some tunes & dance like no one is watching 💃🏻.
Who’s ready to fill themselves up?! ⚡️.