Essential Sports Nutrition


Egg-tastic Friday!

I had a lot on my mind last night. You'd think that I could relax a little after 4 days of interning but I find myself always thinking about the next 3 days. You see, my interning never ends. I really don't have a life right now...just a dietetic intern life.
As soon as I leave the hospital M-Th, I make my way home for a little Campy quality time, followed by making dinner (and lunch), eating dinner w/ Karel and getting my things ready for the next day. Once I finish everything, I find some motivation and discipline and study/read my dietetic material for an hour or 90 minutes, before it is time for bed, sometime around 9-9:30pm.....then it is time to do it all over again. Of course, Tues-Thurs wouldn't be complete without my 4:25am alarm and a 5-7:15 am workout.
So, now that it is Friday, I had my typical 4:30am wake-up but not the normal rush like the other days this week.
I never have trouble falling asleep and I absolutely love sleeping at night. I'm not a nap person at all (can't remember a time in the last 2 years that I have taken a nap) so I really look forward to getting a restful night of sleep.
With so much on my mind last night, I grabbed my notebook and pen (on my nightstand) and wrote down my 'to-do's' for Fri-Sun. There are a lot of them but they must get done before another week of interning.
Last night I told Karel that I wish time would just slow down 'cause it seems to be rushing right by me. I'm definitely along for the ride (which is an exciting one) and trying to make the most of my days, but my days just seem so rushed. I don't take anything for granted and I really look forward to my "me" time when I train and when I cook. Two things that make me so incredibly happy. Good thing I have Karel and Campy to enjoy my food and to keep me excited to train.

Did I mention that 3 weeks are down and I only have 10 more to go!?!?! April 22nd is my last week of interning..forever!!

So in other news, how about some egg breaking news!!

Eggs-better than they are cracked up to be

I am a vegetarian for animal reasons but since the age of 11 (17 years ago), I have been a lacto-ovo vegetarian, consuming eggs and milk. And I absolutely love my eggs and milk.

There was a time during my "diet book" days when I was an egg-white-aholic. But a few years ago I learned about the many benefits of egg yokes and I quickly introduced them back into my diet. Over the years I find myself not eliminating foods from my diet but rather, finding creative ways to include a variety of foods in my diet. Therefore, having no "off-limit" foods...especially the healthy ones.

According to new research from the U.S. Department of Agriculture a large egg has about 185 milligrams of cholesterol, down from 215 milligrams. Recommended dietary cholesterol is 300 mg/d. The body needs cholesterol to make hormones and vitamin D so it is not recommended to be cholesterol-free. Vegetarian's will likely consume less cholesterol than meat eaters but there are many plant-sources of cholesterol in the diet. Cholesterol is an essential structural component of cell membranes, where it is required to establish proper membrane permeability and fluidity. In addition, cholesterol is an important for making bile acids and steroid hormones.

Apparently, the drop in cholesterol may be because of changes in hens' diets, the way the animals are bred or other factors. "Evidence suggests that one egg (i.e. egg yolk) per day does not result in increased blood cholesterol levels, nor does it increase the risk of cardiovascular disease in healthy people," according to the government's Dietary Guidelines for Americans.

The USDA research also showed that an egg has 41 international units (IUs) of vitamin D, up from 25 IUs measured several years ago.

Although protein is in the white, most of an egg's vitamins and minerals are found in the yoke.

Here's a yummy egg-fiesta salad for you to enjoy!

Black beans
Green Peppers
Dark Greens
Purple Onion


Another week down

What a week. I am not sure how many times I can say it but I just can't seem to squeeze any more minutes into my day. I saw so many patients this week and every case presents something new. I have learned so much this week regarding the human body and I am really picking up on medications, labs and disease conditions. This week I saw (not limited to) the following diagnosis:
prostate cancer
Lung cancer
severe malnutrition
Stage IV sacral wound
Vaginal cancer
Liver cancer
Aspiration pneumonia with PEG placement
suicide attempt w/ alcohol overdose
CABG/open heart surgery
ICU patient on propanol and a paralytic drug, with NG tube

Today I gave my first inservice. I thought I was giving an inservice on coumadin and purine in the diet, to the kitchen staff but to my surprise, around 40 members of the dietary department attended the monthly meeting where I was speaking. I was nervous this morning when I found out I was presenting to all of the RD's, but I think everything went well. I absolutely love public speaking and look forward to another speaking opportunity.

As for the rest of the week/weekend, I have two case studies to do, 2 quizzes to take, a chapter on burns, wounds and metabolic stress to read and if I can find the time, reviewing my notes and charting from this past week.

The other night I made one of my favorite foods for topping my salads...toasted chickpeas!

Super easy....
A little olive oil in a pan on medium heat. Add your washed chickpeas and after 4-5 minutes of cooking, sprinkle with paprika and pepper.

I'm super excited because this morning I used my brand new trainer! I'm also super hungry and sore because this trainer gave me a heck of a workout!

I have always enjoyed riding my fluid trainer but I absolutely LOVE my cycleops PowerBeam Pro Bicycle Trainer.

Here's the specs of the trainer:
-PowerTap power measurement technology accurate to +/- 5% for precise power measurement.
- Allows locking in exact power output or slope for precise interval training with instantaneous resistance changes.
-The only wireless electronic trainer available.
- Easy set up and portability. 100% data integrity, no drop outs or interference.
- ANT heart rate and cadence sensor included.
- PowerTuned fl ywheel optimizes inertial effect with limited dead weight for smooth, realworld feel.
- Console features easy-to-use interface, backlit display that is easy to see in all conditions.
- Create and manage custom workouts with PowerAgent Workout Creator software based on slope, power, and training zones.
- Prescribe training and testing protocol to athletes and training partners.
- A stiffer yoke limits vibrations at all speeds for smooth, quiet operation.
- Large, precision machined alloy roller reduces tire wear and slippage.
- Quick-cam locking mechanism allows fast installation and removal of bike.
- CycleOps Pro series frame is the easiest to use and most stable frame available.
- Includes Realrides Race Day DVD.

My main set this morning was 3 x 10 min @ sub LT w/ 5 min ez. 4 x 5 min @ sub LT w/ 5 min ez. 5 x 1 min LT w/ 1 min EZ.
2 hours later, as the rain was falling hard outside, I was toasted. A quick recovery drink and shower and I was out the door by 7:40am for exciting day of interning.
I absolutely love this trainer because I don't have to change my gears. You plug in the trainer and on the screen you can choose your "power zone" and the trainer forces you to get and stay in that zone. If you go beyond that zone, the trainer eases up on you. For me, this great because I am always wanting to work on my cadence (faster cadence) as well as not going too easy between intervals. I can also adjust the slope to simulate climbing. This is really going to be a great addition to my quality training routine. I 100% believe in finding ways to measure your effort so that every training session has a purpose and can be reviewed for future training sessions.

Speaking of training, I had to switch my tues and wed workouts so I did the elliptical, lifted and swam on Tues and did my brick on Wed. After a tough 1:05 interval bike (1 min on, 1 min off, 2 min on, 1 min off, 3 min on, 1 min off, 4 min on, 1 min off, 5 min on, 1 min off, 3 min on, 1 min off, 2 min on, 1 min off, 1 min on, 1 min off - all at VO2max power, or close to it) Campy asked me if he could join me for my brick run. Knowing that Campy is all fast-twitch fibers, I happily welcomed my best furry friend for a fun 2 mile run. To my surprise, Campy put on his speedy legs at 6:45am because we ran 8 min/mile for the first mile and 7:30 min/mile for the 2nd mile! WOW-I was amazed! After I dropped Campy back at home, I took myself for a run (boring compared to my campy miles) and ran the same route (but a little longer) for 2.5 more miles, 7:25-7:30 min/mile average.

Despite my crazy schedule...I'm hanging in there. A few close mental breakdown's but I have a great support system of friends and blog reader, (including my family and Karel) keeping me going. Thanks for reading.


Israeli couscous salad

Two days down, two to go. This has been a really busy week for me! I am finally getting the hang of things at the hospital which means a lot more info to retain (who knew the body to be so complicated and fascinating..not to mention all the drugs that the body can handle!!) and a lot more responsibilities as a clinical dietetic intern. On thurs I will be giving an inservice to the kitchen staff on coumadin and purine diet and sometime this week I will be finishing up 2 case studies (which I need to type before the end of the week). I also have two quizzes this weekend (liver disease and RD prep quiz).
On Monday I received the best text from my amazing husband.

"I know you are in tough times right now with your internship but it's like when you are dying in a race and somebody rings the bell and says '5 laps to go'. Ok, I know that is in bike racing but I have no experience with triathlons. Will the 1 mile mark work better?"

I don't know how but Karel always knows the right thing to say, at the right time. This totally brightened my spirits for my 9 hour day of interning and he is absolutely right. Sometimes you just have to dig deep when the going gets tough and remind yourself of all of the sacrifices you are making to get to the finish line.

And speaking of finishing speedy hubby landed on the podium this past weekend in the Gainesville Pro 1,2 criterium. Congrats to Karel on his 3rd place finish...I'm hoping one of these days I will be able to get away from my studies and watch Karel and his team.

The other day at Publix I found two bags of Israeli couscous for .80! Talk about a deal I couldn't pass up! I have never had Israeli couscous but based on my meal last night, it is very similar to the consistency and texture of orzo. YUM! It takes about 8 min to cook so it is super quick. It is high in protein compared to other rices but low in fiber (compared to whole wheat pasta/brown rice). However, added to a salad you are sure to get a nice mix of protein and fiber for your mid-day mental break.
I hope you enjoy my lunch as well as my dinner!

Israeli couscous salad

Side: Celery sticks w/ a mix of hummus and salsa

Dinner omelet with couscous


Salad crazy

I just finished my first week of build for the build phase of my training and I am feeling great. A bit sore and tired at times but no injuries and an amazing amount of energy...taking into account my 8.5 hours/d of interning + 2-3 hrs/d of weekly studying + 6+ hrs/d of weekend studying. I am coaching a handful of amazing athletes and they keep me motivated and inspired. I have received several emails for future athletes and I am just counting down the weeks until I can devote more time to coaching. But for now, thanks for understanding. And to my blog all give me so much energy just knowing that you visit my blog and appreciate my writings!! Thanks :)

So where is all this energy coming from? Must be all the wonderful vitamins and minerals that I am receiving from my meals...not to mention enough sleep to keep me energized during my long educational days. Recovery nutrition is also key so with all things taken into consideration, something is working and I have to admit that it is likely that it is the rewarding food that I provide to my body. Sure, it takes a little experimentation to find what works (and likely, once you find what works, something in life/training changes) but it's all about getting in tune with your body and making the most out of your days.

Right now I am all about finding what works best for my body in terms of leaving me satisfied and well-fueled during the day. Most days of the week I just crave a nutrient-dense lunch that is balanced and super yummy.

I recently bought some new Tupperware which is super important when planning lunch, away from the home. I strongly recommend getting a variety of Tupperware so that you have no excuses when it comes to preparing lunch. I bought my new Tupperware at Big Lots (I LOVE Big Lots!!).

I hope you enjoy my latest salads! Most of the salads have items from my dinner meal. I always make my lunch while I make dinner.
There is lots of room for creativity when it comes to filling your Tupperware with nutrient dense foods.
(I always have nuts and a baggie of cut fruit/veg for quick snacking. Also, I leave a multigrain wasa cracker w/ PB in my car, wrapped in tinfoil, for my 30 minute commute home. I Love my wasa crackers)

Monday: Cucumber and tomato salad
Cottage cheese

Green peppers
Crumbled rosemary wasa cracker
Mozzarella cheese

Tuesday: Veggie crumble salad
Cottage cheese

Veggie crumbles

Wednesday: Asparagus and mushroom salad
Cottage cheese

1/2 veggie burger