Essential Sports Nutrition


"I'm not injured" & Salads

As you can imagine..I've been busy. But never a dull moment in the life of an intern. I can't believe that I am approaching week 6 of 11 for my food service rotation. Next week is going to be a stressful week for me. On Thurs I will be preparing a meal for 60 employees for their monthly employee appreciation banquet.
My theme for the meal is "FARM TO TABLE". At first the administrator was not too keen on my "vegetarian" themed meal so I had to make a few minor adjustments to make it a bit "meat-friendly".
My menu consists of:
Turkey burgers on a whole wheat bun
Carrot Apple Slaw (instead of coleslaw)
Homemade Salsa (instead of dip)
Homemade Hummus (instead of dip)
Pita chips (delivered) (Instead of chips)
Homemade Apple cobbler (super healthy-don't let the name fool you!)
My goal for the lunch is to demonstrate how environmentally friendly, affordable and healthy it is to eat foods that are natural and wholesome...straight from the farm and to your table is the way to go! We will see how this all turns out.

Lately I have been enjoying my off-season by doing things that I don't typically do during the peak of my season. However, I believe that everything I am doing now contributes to a healthy and injury-free race season.
I have had many people come up to me and ask me if I was injured? Um....nope, feeling excellent and stronger than ever before.
So, why are people asking if I am injured?
Well, I have been hitting the weight room 3 times a week, using the elliptical and water jogging. I am loving everything about my off-season and not missing the monotony of my Tues - Sun swim, bike, run routine. I still take Mon completely off and I am really getting in-tune with my body, appetite and sleeping needs. Although I don't want to lose the IM fitness that I gained throughout the summer, I am fairly certain that I am stronger than before as I keep myself mentally and physically strong for a healthy and efficient introduction to the base part of my season. So NO..I am not injured. I'm just enjoying the long swims, aqua jogging, long weekend bike rides, occasional runs (long and short), consistent strength training (which leaves me sore all day) and butt building elliptical sessions.


Standardized Recipe - Muffins - Creations

I was super nervous all morning. Today was my muffin day!
The kitchen staff was super helpful and couldn't wait to try my muffins. I was nervous that they wouldn't come out right and that they would taste dry. Taking a recipe from 24 servings to 92 (I wanted 150 but it turned out to be far less) kinda worried me but in the end it turned out fantastic!
The residents LOVED my recipes although I still need to make some minor adjustments. I used muffin wrappers for each muffin and the muffin kinda stuck to the wrapper. Also, the inside was a little too soft (although I loved that). Typically, the residents get dinner rolls at each table while waiting for their order. However, today they received the muffins. Because many of the residents don't eat the dinner rolls, I went up to each table as the residents rolled in and encouraged them to try my homemade muffins. Hoping for constructive criticism, the majority of the residents absolutely loved the muffins and requested them instead of the dinner rolls. There was one lady (my first muffin-eater) who told me that she hates bananas but she loved my muffin! That made me smile.
The dietary manager loved the muffins and asked if I would make something new on a weekly basis. I said YES!
The kitchen staff laughed when I told them they were "healthy" muffins. They said they liked them but they need more sugar...I'm hoping that with a few more recipes, they will learn to enjoy my "healthy" food. :)

I did the entire recipe by hand, even tough the kitchen staff kept encouraging me to use the mixer. I guess I am old school and a mixer just means more clean-up.


Banana Oat muffins & Monday Prep

Welcome to my life as a dietetic intern....I wake up sometime between 4 and 4:30 am in order to be in the kitchen, bright and early, to prep food for the Lakeside Nursing Home residents.

I go from making beautiful salads to baking mouth watering deserts. I is tough but somebody has to do it :)

Today was suppose to be my muffin day for the residents but a few of my ingredients were not in stock in the kitchen. We order food every Mon and Thurs so on the order for today (which will come in tomorrow) I requested the few ingredients that were missing in the kitchen for my muffins. Because I am making 150 muffins (I had to standardize my recipe which makes 24 muffins) I need a large quantity of ingredients. Of course, I would never feel right putting together a recipe from a bag or box so I am staying true to myself and trying to use as many wholesome ingredients as I can for my muffin recipe.

I am hoping that my muffin recipe makes in on the 3-week cycle menu at the Nursing Home. I am going to do a sensory analysis tomorrow with my muffins to see if the nurses and residents (and kitchen staff) enjoy my muffins...I am crossing my fingers that they enjoy it!

Last week I made a modified version of the recipe that I will be using in the nursing home. Because the nursing home has certain recommendations for items in the kitchen, I had to change around a few of the ingredients in order to accommodate the likings of the residents (I've been told by many residents already that they don't like "healthy" food). Here is my at-home muffin recipe that I know you will absolutely LOVE! The muffins go great with a side of scrambled eggs w/ veggies or a fruits salad mixed with Greek Yogurt.


Banana Oat Muffins
1 cup unsweetened applesauce
1/4 cup brown sugar
1 egg
1 cup skim milk
1 1/2 cup rolled oats
1 1/2 cup whole wheat flour
1 tbsp baking powder
1/2 tsp all spice
2 tsp cinnamon
2 medium bananas (mashed or finely chopped)
optional: chopped walnuts

1. Preheat oven to 425 degrees.
2. Mix together applesauce and brown sugar in large mixing bowl.
3. Mix in egg and milk.
4. In a small bowl, mix together the dry ingredients and add to the applesauce bowl.
5. Stir in mashed bananas.
6. Place 1/4 cup muffin mixture into non-stick muffin tins (sprayed with non stick spray) and top with optional chopped walnuts.
7. Bake for 20-25 min or until top is golden brown and semi firm.



I am so impressed with all of the Ironman World Championship finishers that I witnessed via the web on Sat....all day long on sat evening and some this morning.
I am so proud of everyone who crossed the line and super proud of everyone who successfully stood at the starting line.
Watching friends compete in the most prestigious Ironman race around the World was absolutely amazing for me. I remember when I raced in 2007 and asked my mom "what woman is in the lead? Chrissie..who is that?" There were so many tosses and turns in the professional field that it was hard to un-glue myself from the computer. Thankfully, Karel was right there next to me watching as soon as he got off from work. It was nice to share the excitement together. We just love watching people compete and give everything they have to conquer a dream.
Setting goals and having dreams is important when you want to make something out of your only life. Knowing that the process of achieving goals can be very difficult and lengthy, it's important that you enjoy the journey and always keep a great attitude.

I leave you with a wonderful quote...
“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, the education, the money, than circumstances, than failure, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company... a church... a home. The remarkable thing is we have a choice everyday regarding the attitude we will embrace for that day. We cannot change our past... we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% of how I react to it. And so it is with you... we are in charge of our Attitudes.”
-Charles R. Swindoll