Essential Sports Nutrition


Salmon and Chive Crepes with radish spread

There are so many different variations with this recipe. You could use any type of fish, meat or vegetarian product for the inside of the crepe. Also, the ingredients for a crepe (flour and water) make this dish super easy for any occasion. You can put anything you want in the mixture for the crep and add anything you want (fruit, cheese, nuts, veggies, etc.) for the inside of the crep if you are wanting something light for breakfast, lunch, dinner or a snack.
Enjoy! Have a great weekend...Eat healthy and enjoy what you eat!

Salmon and Chive Crepes w/ radish spread

For the crepes (makes 2 large crepes):
1/3 cup skim milk (don't use soy, doesn't cook well)
3 tablespoons whole wheat flour
1 large egg
1/2 tbsp. extra virgin olive oil
1 large fresh chive , finely chopped

1. Combine first 4 ingredients and mix well in a small bowl. Add chives, mix well.

For the radish spread:
1/8 cup fat-free sour cream
1 teaspoon lemon juice
3-4 baby radishes, shredded
1/8 cup onions, shredded or finely chopped

1. Mix together ingredients in a small bowl.

Putting it all together:
1. Cook Salmon to your liking. Let salmon cool for 15 min. before cutting into pieces.
2. Pour 1/2 crepe mixture (according to this recipe) onto a non-stick pan (sprayed with 1-2 squirts non stick spray) on LOW heat.
3. Carefully flip after 1-3 min. of cooking.
4. Place crepe on a plate and let cool. Repeat for second crepe.
5. After crepes are cool, spread 2-3 spoonfulls of radish spread on crepe.
*I thought I could put the crepe back on the stove for the spread and salmon(as seen in the picture) but I think the crepe will stay more firm off the hot skillet.
6. After you spread the radish mixture all over the crepe, lay a small handful of the salmon on one half of the crepe.
7. Roll the crepe from salmon side to the non-salmon side.
8. Enjoy this meal with a healthy side salad.

Crepe mixture (left) and radish spread (right)

Salmon from the oven (cooked around 10 min. w/ a little balsamic and olive oil. I also cut up a few onions which I used on the crepe at the end.)

A beautiful salad to go with the meal


More pics!

What a bummer. I thought I left my camera at home when I was visiting my parents and now that I am back in Jax, I found my camera in the bottom of my bag.
Enjoy some more pics from this weekend. Check back tomorrow for Recipes!

Shawn (our coach) has a new bike!
When I give Karel the camera at my races he loves taking pictures of bikes...especially ones that he built... like this one!


Staying busy

I really enjoyed speaking to the Booz Allen corporation at Mac Dill Air Force Base. The talk went really well and I was really thankful to Jordan who asked me to speak.

I just started my second course for this summer, Nutritional Therapy and Assessment. Starting to get a bit stressed with two very time-consuming courses but I think I'll survive.

In two weeks I have my first big race of the season. Karel and I will be going to Macon GA for the Rock n' Roll Half Ironman. I'm really excited to race on a new course. This will be my 4th half ironman but my 1st half ironman on a new course. I guess I was too in love with the IMFL 70.3 race in Disney that it took me 3 years to get the nerve to try a new course. My training has gone very well and for the first time I am actually looking forward to all three disciplines. Usually I can't wait to swim and run but fear the bike. After many women pass me on the bike I usually feel the pressure to try to catch them on the run. However, this year, I feel like I can have a strong bike, in addition to a strong swim and run.

Yesterday I rode in the rain. I knew it would rain but I thought I would get home in time. Well, I rode for about 1 hour until the rain came down hard. Luckily, I was on the suncoast trail so I didn't have to worry about cars or any traffic. Just me on my bike and a road. I enjoyed the rain because it is always mentally challenging to ride in the rain. I know there is always a chance for rain during a race in Florida, it is good practice to ride in the rain.

After a full weekend + 1 day of training I am enjoying a partial rest day today.
I coached one of my athletes (gary) this morning in the pool so it was great to catch up where we left off a year ago. In the 60-64 age group, Gary has more competitiveness than anyone I know. I just love it! He has training logs for the past 5 years (at least) and notes for every workout.
Well, aside from some rain here and there for the past few days, I can look back at 3 quality workouts:
Sat - Sprint tri + 40 mile bike
Sun - 1:45 run + 10 min. Campy miles (aka run with Campy)
Mon - 38 mile interval ride
Tues - 2000 yard swim (coaching)

Campy and I are really enjoying our time with my parents. Campy has discovered almost every cat toy in my parents house and everytime I see Campy he has a new toy in his mouth. He likes to bring me toys and show them off to me.

A friend of Karel and me (Christi An) took these pics and from the looks of it, I must have had something very important to say :)


Race pictures

The twilight crit was at 9pm on Saturday night in Lakeland. After my 40 mile bike home from the triathlon race on sat morning, I ate breakfast, packed and packed up my car. At 3:45 Karel, Campy and I started our trip..but it didn't last very long. My back tire had a flat tire!! So, we quickly took all of our stuff (2 bikes, bags, food, etc.) out of my Hyundai and into Karel's car. Campy sat quietly in the front seat determined to stay with us in whatever car we were taking. We made our 3 1/2 hour drive to Lakeland and in the last hour of our trip, my busy day caught up to me and I was ready for a nap. As for Karel, even though he was up for 17 hours before the race, he was really excited for the night crit in downtown Lakeland.
Campy and I walked around the 1K course a bunch of times and Campy met a lot of doggy friends.
The race was crazy fast and the Pro's averaged 31mph for the 1 hour race. WOW! Puts my 22.6 mph average to shame!
The race changed up every loop and it was really exciting to watch. There was a crash with 2 laps to go and Karel lost a little momentum. I think he finished 14th or 15th so that is still a great finish.
We got to my parents around 11:45 on sat night and after watching Campy run around my parents house for about 10 minutes, I was ready for bed.
I woke up at 6am on sun so that I could get in a good run + campy run + jump in the pool + breakfast before we headed back to Lakeland. The run was good (1 hr and 50 min) and I felt really good. My legs got super tired as the day went on but the dip in the pool felt great. This was also Campy's first time in the pool and he is a born swimmer. I was a little nervous to let him swim but his natural doggy paddle when I held him over the water was too cute. I was swimming back and forth in my parents pool and Campy was loving barking at me and chasing me on the pool deck. Puppies are so much fun!
I left Campy with my parents so that I could take some good pics at Karel's race.
Karel was really pumped up for this race, as well as Jeff, Shawn and Ryan (Karel's teammates). The race was fun to watch and Karel and Jeff worked really well together. Shawn surprised us all with around 10-20 min of leading the race with a 25 sec. break! It was sooo exciting to watch one of Karel's teammates, at 19 years old, work so hard alone in the front of the pack. Just awesome!
Of course..another crash with 2 laps to go but Karel managed to squeeze around the crash, even though it put him a few places back. Karel landed 9th or 10th overall, for the field sprint. Karel said he was feeling really great for the whole race.
Enjoy the pics!

Here's a bunch of pics from this past weekend.
My triathlon and Karel's state criterium championship.
*Thanks to Neil (Libby's hubby) for the great triathlon pics!