Essential Sports Nutrition


Chocolate and Peanut Butter-dipped Pretzels

One word: YUM!
I made these on Fri for Laura's Halloween Party and then again on Sat for Shawn's party. Pics of our costumes will be posted tomorrow.

I couldn't decide what to make for Laura's party. I had a zillion ideas but pretzels came to mind while I was at swim practice at 6am Fri morning. I had heard of chocolate dipped pretzels for the winter holidays, but I decided to do my own Halloween/black and orange spin on this easy recipe.
Athletes are pretty familiar with pretzels and they seem to be a staple in the taper-diet of an Ironman athlete. Not sure if it is the salt or the carbs, but I must say that pretzels do make a yummy snack. Although pretzels do make a healthy snack compared to many chips which are high in fat or sodium, the calories in pretzels can add up as you reach in the bag and before you know it, you've been snacking for more than 10 minutes. Here's the nutrition facts for the pretzels I used in this recipe:
Snyder's of Hanover Old Tyme PretzelsServing Size: 3 pretzels
Calories: 120
Total fat: 1g
Sodium: 120mg
Carbohydrate: 24g
Fiber: 1g
Sugars: less than 1g
Protein: 3g
Ingredients: unbleached wheat flour, water, canola oil, salt, malt, yeast, soda.

It's been a while since I've been to a mall but isn't it hard to resistant the delicious smell of Auntie Anne's Pretzels? It doesn't matter where you are in the mall, the fresh dough and strong cinnamon flavor are overpowering. I'm sure it takes a lot of willpower to resist the temptation of that little kiosk right near the food court. You may as well plan for a meal if you consider choosing one of the Auntie Anne's pretzels for a snack.

Nutrition of Auntie Anne's Pretzels:
Cinnamon sugar pretzel: 470 calories, 12g fat, 7g saturated fat, 400mg sodium, 84g carb, 29g sugar, 8g protein
Garlic pretzel: 350 calories, 5g fat, 3g saturated fat, 990mg sodium, 65g carbohydrate, 2g fiber, 10g sugar, 8g protein
Jumbo pretzel dog: 610 calories, 29g fat, 13g saturated fat, 1g trans fat, 1150mg sodium, 67g carbohydrate, 2g fiber, 10g sugars, 19g protein
Original pretzel: 340 calories, 5g fat, 3g saturated fat, 1060 mg sodium, 63g carbohydrate, 9g sugar, 8g protein
Party pretzels (12 pretzels): 2140 calories, 32g fat, 18g saturated fat, .5g trans fat, 6150mg sodium, 405g carbs, 61g sugar, 49g protein

I hope you enjoy my sweet treat for the holidays, for entertaining or to give as a gift to a friend or loved one. Enjoy!

Chocolate and Peanut Butter-dipped Pretzels

1/4 cup milk chocolate chips
1/4 cup semi-sweet chocolate chips
1/4 cup dark chocolate chips
1/3 cup natural peanut butter (I used Skippy natural)
Old Tyme pretzels

1. Melt chocolate chips in a microwave safe bowl for 90 seconds. Stir and continue melting for intervals of 30 seconds, then stirring, until chocolate is smooth and easy to stir.
2. Melt peanut butter in microwave safe bowl for 45 seconds. Stir in a dash or two of cinnamon.
3. On a large baking dish or plate, lined with tinfoil, lay out pretzels.
4. One by one, hold the pretzel by the bottom with the two round edges ready to be dipped.
5. With a spoon in each bowl, spoon a little chocolate on one side of the pretzel and peanut butter on the other side. You can do both sides of the pretzel or just the front of the pretzel.
6. Chill for at least 20 minutes in the refrigerator.
*this would be a great dish to make with your kids and yes, licking the spoon after you are done is allowed :)


Halloween Candy

I'm not a parent (only a doggy parent) so it is unlikely that there will be Halloween candy in our place on October 31st. I do not work in an office so I am pretty sure that I will not be indulging in the office candy bowl at 10am and 3pm everyday. Lastly, I am not a big fan of the selection of candy at Halloween so there will be no tootsie rolls, lollipops or butterfingers in our place.
I am not anti-Halloween Candy. I am just not ok with people going with the all-or-nothing approach when it comes to sweet treats. You eat something you normally don't eat and you feel guilty. Then you say "who cares" and you overindulge. Or, on the other hand you say "no-that food will make me fat" and you stick to a super-strict diet until the day when you just can't continue eating only low calorie, fat-free foods. Even worse, you crash diet and compulsive exercise in order to get to x-weight by x-holiday in order to eat whatever and however much you want.
I think it good to be concerned about what you put in your body and how you take care of your body but this one body needs to be taken care of 365 days a year...forever long you want to live (yes-in many ways you are in control of your future health).
Speaking of health and unhealthy foods, isn't is amazing how many organic and "healthy" items are claimed to provide health benefits but the sugar and/or fat content is no better than a candy bar?
Ex. Greenwise Market Organic Cranberry Juice 8 oz. - 140 calories, 35 g sugar.
Ex. 37 Reese's Pieces - 140 calories, 16g sugar.
Some of my favorite memories are from Halloween. I have always been a big fan of dressing up and playing make-believe and most of all, being creative with costumes. It's been many years since I have dressed up for trick-or-treating and a few years since I have attended a Halloween party but as a young child, I would count down the days until Halloween night. I love this holiday!
I never want to take away the enjoyment of Halloween from my kids and I don't think you should either. If we all had a balanced and portioned controlled eating plan for most days of the year, what is one night of candy? Additionally, all that candy can be spread out for weeks and weeks and you never have to worry about not having a sweet treat one or two times per week.
However, it seems as though times have changed since I was young. I remember rushing home from my 2 hour swim practice in order to get ready for trick-or-treating. Now, many children get off the couch from playing on their Wii or computer and huff and puff when walking up and down hills or stairs. It is no shock that many American children are overweight and even obese. According to statistics from NHANES (National Health and Nutrition Examination Survey), the prevalence of obesity obesity has increased from 5% (1976-1980) to 12.4% (2003-2006) in children 2-5 years old. For children 6-11 years old, obesity has increased from 6.5% to 17%. For children 12-19, prevalence has increased from 5-17%. I always ask myself are children eating too much unhealthy food which encourages a sedentary lifestyle with lack of energy or are children living a sedentary lifestyle due to lack of motivation, enjoyment for in-home mindless "activities" (tv, video games, etc.) and a concurrent desire to eat unhealthy food because they are bored? Just something to think about since I am sure it is just as hard to motivate an overweight child to put down the video games and get more active as it is so encourage a child to eat healthy foods when his/her favorite dinner is pizza, chicken wings and coke.
On the topic of overweight children, rather than running or walking all over the neighborhood, children are now riding electronic scooters to cover more ground with minimal calorie burn. I saw this on the Today show this morning:
"Electric Razor Scooters, $150-$260 (or average eBay price $68)
Kids over eight can get around their neighborhood in style with these electric scooters. All you need to do is plug 'em in and let 'em rip."
I remember competing with my brother as to which one of us can get the most candy by covering as much as we could in our neighborhood. Thinking back, I would rush home from my 2 hour swim practice, my brother would barely make it home in time for trick-or-treating from his 2-3 hour gymnastics practice and we both still had the energy to run around the neighborhood with our friends. Maybe our sports trained us to be better trick-or-treaters :)
All kidding aside, I have one major point to this blog that we can all relate to;
1) If you live a healthy and balanced lifestyle of exercise and healthy eating, on most days of the week (5 at the minimum) you can enjoy a sweet treat every now and then, and not sabotage your body composition goals. 1 tootsie roll will not make you fat, so don't tell yourself you "feel fat" by eating one. However, 5 candy bars (even if they are bite sized) in one sitting (on an empty stomach because you wanted to "save" your calories) may encourage a shift in blood sugar, which may encourage an uncomfortable feeling the next morning when you attempt to wake up for a workout (but you missed because you were too stuffed from late night candy eating), which may cause you to change your perspective on healthy meal planning and snacking on the day after you "cheated" on your diet plan. For the next three days you avoid snacks, skip breakfast, stick to a 1200 calorie diet, exercise compulsively and not eat after 7pm. I'm sure this sounds extreme but just think of the last time when you felt you fell off your healthy eating plan. If your eating plan is reasonable, there is no reason to fall off anything. However, if your eating plan is strict, tasteless and too complicated it is likely that you will feel cheated on every day of the week. I really don't like that word "cheated" because it is such a harsh word to use when you are talking about your eating or your food choices.
Think of when a person would use the word cheated: "Hello Mr. Smith, your son was caught cheating on a test. I'm divorcing from my husband/wife because he/she is cheating. I was disqualified from a race because I cheated.
Always realize that your eating choices are lifelong eating choices. So, in addition to not using the word "cheated" when you choose to indulge on some sweet treats around the Halloween holiday (or any holiday), be sure to recognize the importance of being a good role model for your children and friends and for taking care of yourself by living a healthy and balanced life.
Enjoy a sweet treat (or two) this Halloween!
A little reference for all those trick-or-treaters and candy eaters:
(popular Halloween Candy - nutrition facts from
1. Tootsie Roll - 50 calories, 7g sugar
2. Hershey kisses - 1 oz. 153 calories, 8.7g fat, 5.8g sat. fat, 14.5g sugar
3. Nerds - 1 box (1.7oz). 188 calories, 43.9g sugar
4. Air head - 2 bars. 120 calories, 1g fat, 26g sugar
5. Candy - 1 serving (22 pieces). 140 calories, 28g sugar
6. Snickers Bar - 280 calories, 14g fat, 5g sat. fat, 30g sugar
7. Baby Ruth fun size - 100 calories, 4.5g fat, 2.5g sat. fat, 11g sugar
8. Reese peanut butter cup snack size - 90 calories, 5g fat, 2g sat. fat, 8g sugar
9. Reese's pieces - 1 serving (50 pieces). 190 calories, 9.1g fat, 7.3g sat. fat, 221.8g sugar.
10. Milky Way fun size - 75 calories, 3g fat, 2g sat.fat, 10g sugar.
11. M&M's - 1 package (1.7oz) - 240 calories, 10g fat, 6g sat. fat, 31g sugar
12. Dum Dum - 25.5 calories, 5g sugar
13. Blow Pop - 62 calories, 5.4g sugar
14. Twizzlers - 1 serving (4 pieces) - 150 calories, 1g fat, 18g sugar
15. Smarties - 25 calories, 6.2g sugar
16. Kit Kat snack - 73 calories, 3.7g fat, 2.3g sat. fat, 7.3g sugar
17. Twix fun size - 80 calories, 4g fat, 1.5g sat. fat, 8g sugar

Ideas for too much Halloween candy in the house:
1) Donate candy (ex. Ronald McDonald house or hospital) - a little candy for a person is a sweet treat. Too much candy is unhealthy. For everyone 1 piece of candy that your child wants to keep, they must donate 2-3 pieces.
2) Make a Halloween house out of candy and graham crackers (like a gingerbread house)
3) Give away candy as a present - I'm not a big fan of giving others food that you are avoiding (seems silly to me, as if you are avoiding the poison but offering it to others). However, making a gift bag for your child's teacher, piano teacher, sports instructor, mailman/woman, etc. would be a special treat. Here's what to do for a healthy twist, have your child put 3-4 candy bars/pieces in a baggie and for each baggie let your child pick out 1 piece of fruit to put with the candy (etc. banana, pear, apple, kiwi, orange, etc.) and put it in a brown bag and let him/her color the bag before giving it away.
4) Bake/cook with chocolate - if you have chocolate candy, freeze it and use it for a recipe. Get your children involved in the kitchen. Since the candy is likely loaded with sugar, find healthy and low calorie recipes (ex. to incorporate the candy into the recipe (ex. chocolate pieces in my muffin recipe or fruit salad w/ chocolate covered raisins or yogurt w/ Reese's pieces on top). Or, find ways to incorporate pieces of candy with healthy food (fruit, yogurt and a few pieces of candy corn)
5) Teach your children about ingredients in candy - children are our future and if you are concerned about your own health it is likely that you are concerned about your child's health. Look up the ingredients in a Milky Way Bar (google would be the easist) and teach your children about the importance of making healthy food choices. What is saturated fat? Why are there so many ingredients in an Air Head bar? Ex. Choose raisins over chocolate covered raisins. Dark chocolate over a snickers bar. Dum-Dum lollipop over a jawbreaker.


Potato slices and egg frittata

I'm not a big potato eater (except for sweet potatoes) but I love this potato recipe. Karel loves potatoes, any way you make them, so this is an easy, healthy and yummy recipe for both of us.
The potato slices are super easy to make. They can be incorporated into a meal (like the one below) or eaten as an appetizer or snack, with a plate of veggies, nuts and cheese as an alternative to chips and dip.

Potato Slices:
1 large potato
Seasoning: about 2 tsp of each, mixed together in a bowl. Cayenne pepper, paprika, pepper
2 cloves chopped garlic
1 tbsp Olive oil

1. Thinly slice a washed potato.
2. Lay potatoes on a baking sheet, lined with tinfoil.
3. Drizzle olive oil over potatoes and sprinkle seasoning mixture. Top with garlic.
4. Bake at 400 degrees for 15 minutes or until brown. Turn heat to broil for 5 additional minutes.

Egg frittata
3 egg whites and 1 whole egg
1/8 cup skim milk
1 roma tomato (sliced)

1. In a small non-stick skillet (sprayed with non-stick spray) on medium heat, pour egg mixture (eggs and milk scrambled). Place 5-6 tomatoes in eggs and cover.
2. Cook for a few minutes or until egg mixture starts to rise and becomes thick (you should be able to get a large spatula under the egg mixture without the mixture breaking).
3. Once the egg mixture is brown around the edges and firm, flip w/ large spatula and cook for a few more minutes (uncovered).
4. Remove egg frittata and top with your favorite healthy toppings.
*I used jalapenos, tofu and mushrooms.

Here's an easy way to cook your veggies:

*On non-stick baking sheet with tinfoil, spread out your veggies (and tofu) and use olive oil or non-stick spray to prevent sticking. Cook for around 10 minutes at 350-375 degrees.


1 year Wedding Anniversary!!!

I can't believe it's been 1 year since our wedding. Our wedding day was just perfect! My amazing parents gave Karel, me and our guests the wedding that I never knew I wanted.
We got married on Honeymoon Island in Dunedin, Florida right on the beach. Our reception was at Bon Appetite which overlooked the water.
In addition to seeing many of my relatives, Karel's mom, dad and brother made the long trip from Czech Republic to share this special time with us. It was my first time meeting his family and even though his dad and mom didn't speak fluent English (his mom doesn't speak any English) I felt as though there were no language barriers. It was such a special time, no words were needed. However, Karel's brain was in overload trying to translate for his family.
Rather than write a blog about how much I love Karel, I thought I would post pics from our wedding. One can never see wedding pics too many times, right?
All pics are from our photographer