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Digital Running Club » Entries tagged with "Nutrition"

Vegan Protein Powders for Athletes

Vegan Protein Powders for Athletes

Most athletes have read and have been told by their trainers to consume protein, protein, and more protein throughout their day for muscle building and recovery. Our bodies need protein not only to build and help muscles regenerate but protein also plays an important role in the body’s metabolism, hormonal balance, and immune protection. This does not necessarily mean, though, that we need animal protein such as cheese, yogurt, turkey, chicken and fish at every … Read entire article »

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Asparagus, Red Pepper & Pine Nut Pizza

Pizza is one of my absolutely favorite meals; it’s an easy go-to when you don’t have a lot of time, but also a dish that lends itself to your creativity and various taste buds! You pack carbohydrates (crust), protein (cheese) and healthy fat (olive oil and/or cheese) all into one bite. You can choose to make it healthy by adding vegetables of all colors and flavors, and it’s easy to adapt to any seasonal produce. Here, I’ve gone with red, green, & crunchy. You won’t be disappointed! You can use a pre-made crust or make your own. Pie Toppings: Roasted Red Pepper slices Asparagus Spears (cut into 1 in pieces) Pine Nuts Mozzarella Cheese Tomato Sauce Directions: Optional: saute the pine nuts in ~1 tsp olive oil + Italian seasoning mix (Dried Oregano, Thyme, … Read entire article »

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Banana Chia Pie

Ingredients 2 bananas ½ cup ground chia seeds ½ grated unsweetened coconut ½ – 1 cup almond milk 1 cup almonds or pecans (roughly ground) 4 dried dates Prep Soak the dates in a bit of water to soften Soak the grated coconuts in water to soften Roughly grind the almonds or pecans to where there are still a few larger pieces Grind the chia seeds Directions For the crust: Place the dates in a food processor along with the almonds or pecans and mix. With your hands, take out the goey mixture and place at the bottom of some fun bowls and pat down until firm. For the filling: Combine the bananas, ground chia seeds, coconuts and almond milk in a food processor and blend until smooth. Place in the bowls on top of the crust. This “pie” can be had for a snack … Read entire article »

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Ch-Ch-Ch-Chia! The Original Endurance Food

As a runner, I am always looking for ways to power up my runs and recover from strenuous workouts. But, with all of the bars, gels and other products and supplements out there touting this or that, I have to say I am always skeptical at best! So, when a friend and fellow runner gave me a bag of chia seeds, they literally stayed in my pantry for months before I tried them. Well, banished to the pantry no more! After learning more about the health benefits and endurance-enhancing qualities of chia seeds and trying them out myself, I have to say I am sold! I have seen major improvements in my own running performance by adding them to my diet and they are something I intend to make a permanent … Read entire article »

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Grilled Brussels sprouts

Ingredients 6-12 Brussels sprouts Olive oil Sea salt Optional: rosemary Directions: Place Brussels sprouts in a glass casserole dish and liberally pour olive oil on them and sprinkle them with sea salt. If you like rosemary, you can also put a little fresh rosemary on top of them. Place in the oven at 350 degrees and cook until brown. Do not be scared of overcooking them! You want them to have a crispy look. Once they are cooked, serve them as a side dish to pasta or fish and enjoy! You can make this recipe with cauliflower or, even kale (for kale chips), and it turns out delicious as well! … Read entire article »

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Black Bean and Veggie Stacked Enchiladas

Ingredients: 1 cup Black Beans, cooked/rinsed 6-8 Corn tortillas 1 cup raw Spinach leaves 1 cup Mushrooms, rinsed & sliced 1/4 purple onion, sliced 1 Red Bell Pepper, sliced ¾ Cup Shredded Cheddar Cheese ½ – ¾ cup Nonfat Plain Greek Yogurt ½ Cup Salsa Optional Seasonings: Cumin, Ground Red Pepper, Cinnamon (to taste) Directions: Preheat the oven to 400*.  Using cooking spray or a small amount of oil, lightly grease an 8×8 casserole dish. In a small bowl, combine Greek Yogurt (GY) and ¼ C Salsa (or 505 Green Chile Sauce). Cover the bottom of the dish with ¼ C Salsa, top with 2-2 ½ corn tortillas. Spread the GY mix on top of the tortillas; top with spinach, peppers, onions, mushrooms, ¼ C black beans & ¼ C shredded cheese. Repeat these layers (tortillas + GY sauce, vegetables, beans, cheese) x … Read entire article »

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Kale Avocado Salad

Last week, I talked about powering up your performance with greens. Here’s an easy salad that will do just that! Ingredients 4-6 leaves of Locinato kale 1 avocado Olive oil Lemon Sea salt Tahini Optional: sesame seeds and/or walnuts (or your favorite nuts) Directions: Slice the Locinato kale into inch thick slices and place into a bowl. Slice half of your avocado on top and liberally douse with olive oil and then lemon and then add a little sea salt. With your hands mix and need the ingredients to break up the fibers of the kale. Drizzle tahini on top and stir. Slice the remaining ½ of avocado and place on top and then top with sesame seeds or your favorite nuts. … Read entire article »

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