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Instant Pot Lentil Soup

Whether working, running around, or training in the cold weather, there is nothing better than a bowl of soup to warm you up and thaw you out after your chilly outdoor endeavors. This Instant Pot Lentil Soup is not only healthy, hearty, and meat-free but also delicious. Leftovers reheat well. Refrigerate or freeze leftovers in freezer safe mason jars. Reheat gently, adding a little extra water or broth to thin if needed, for a quick lunch or dinner meal.


Instant Pot Lentil Soup
By Joey Mock, RD, LD, CLT

Ingredients
2 tablespoons extra-virgin olive oil½ medium yellow onion, small diced4 medium carrots, peeled and diced3 stalks celery, diced4 sprigs fresh thyme, leaves removed and stems discarded1 teaspoon kosher salt¾ teaspoon smoked paprika½ teaspoon black pepper1 ½ cups dried lentils (green or brown), rinsed4 cloves garlic, minced1 (8 ounce) container fresh baby portobello mushrooms, chopped1 can (~26-30 ounces) crushed or finely chopped tomatoes6 cups low-sodium vegetable broth*Chopped…
Recent posts

Fuel your body in motion

There will come a point in your athletic journey when your daily diet will no longer provide all the energy that you need to support your workouts. Failure to nutritionally adjust your caloric/macro intake to an increase in training volume and/or intensity increases the risk for injury, sickness and burnout.

Sport nutrition recommendations can be confusing as most tips conflict with healthy-eating advice. For example, many athletes workout with a goal of losing weight. Asking an individual to eat before a morning run may conflict with the belief that a fasted workout will burn more body fat. Additionally, nearly all sport nutrition products – like gels, energy chews and sport drink powders – are rich with added sugar. And as we all know, our society already has a problem with over-consuming sugar-sweetened beverages.

However, the nutrition consumed before, during and after specific training sessions is designed to fuel your training sessions, whereas your daily diet supports your w…

The never-ending race weight discussion

Within certain sports (ex. triathlon, running, cycling, etc.) it’s not uncommon for athletes to manipulate the diet in order to achieve a lower body fat percentage - believing that a body that weighs less will lead to athletic success. Whether for aesthetics, competitive leanness, body dissatisfaction, or in pursuit of an ideal “race weight,” what may start as an innocent attempt to lean-up or to lose a few pounds, can easily spiral out of control - undermining health, training, recovery, performance and mental well-being. Although there are safe and healthy ways to change body composition, it’s not uncommon for athletes to engage in unhealthy weight loss methods, resulting in great emotional and physical consequences.
Disordered eating is a general term describing harmful, obsessive or extreme eating behaviors that are used in attempt to achieve a lower than normal body weight. Examples include rigid or righteous eating, fasting, anxiety, control or preoccupation with certain foods,…

Stretch your comfort zone

In six months, I will be doing something that I've never done before. From August 22-28th, I'll be riding my bike for seven consecutive days, covering over 500 miles and 65,000+ feet elevation gain. My bike will take me from Megeve, France to Nice, France as part of the Haute Route. Oh yeah, and Karel will be joining me for this "fun".


Although I love the sport of triathlon and I still feel challenged by training and racing, there is a sense of familiarity and certainity after 14 consecutive years of long-distance triathlon racing. When I started the sport, I was stepping outside of my comfort zone by doing things with my body that I have never done before. Today, triathlon is where I feel most at home. Psychologically, triathlon is my comfort zone.

Although staying within my comfort zone has resulted in consistent training and performance improvements, I feel it's necessary to find ways to step outside of the comfort zone with a new challenge. I'm captivate…

Instant Pot Mexican Casserole

If you need another reason to break out your Instant Pot (or take the leap to purchasing one), it may just be this easy, flavorful, and filling Mexican casserole! This Instant Pot casserole makes a complete meal (including carbohydrate, protein, and fat) all in one pot for quick clean up. The leftovers reheat well too. Add this dish to your meal plan as a Mexican themed dinner night and enjoy!

Instant Pot Mexican Casserole
By Joey Mock, RD, LD, CLT
Ingredients 2 teaspoons extra virgin olive oil1 pound ground chicken (or turkey) breast½ small red onion, diced1 teaspoon kosher salt1 large orange or red bell pepper, sliced into ¼ inch strips and quartered1 large yellow bell pepper, sliced into ¼ inch strips and quartered1, 15-ounce can low-sodium black beans, drained and rinsed1 cup corn kernels (fresh, frozen and thawed, or drained from a can)½ teaspoon chili powder (can add up to 2 teaspoons for additional spice)1 tablespoon ground cumin1 teaspoon garlic powder1, ~15-ounce can fire-roaste…

Triathlon cycling 101

Sandwiched between the swim and run, the triathlon bike portion is the longest discipline in both time and distance. With nearly 50% of your race time spent on two wheels, this is where your hard work pays off. But not enough time in the saddle will cost you valuable time and energy during the bike and run.

When it comes to triathlon gear and equipment, cycling is the most expensive discipline. Plus, training outdoors has its hazards, especially when you are sharing the road with cars, pedestrians, nature and wildlife. For these reasons, many triathletes don’t train properly or spend a considerable amount of time only cycling indoors. Because triathletes have a reputation for not having great bike-handling skills, preparation for the bike portion of a triathlon is a combination of having the right equipment, doing the right training and having great bike handling skills.

Fundamentals
The cycling culture may look intimidating but as long as you are riding a bike and having fun, you a…

The blog post that started it all

February 3rd, 2007.


My very first blog post.

You would think my first blog post would be a post would be something along the lines of me introducing myself to the world or talking about something positive or happy in life. But sadly no.

Instead, I decided I needed a creative outlet to write about my very first DNF (Did Not Finish) race.

Since then, I have written close to 3000 blog posts. I've had over 2.5 million blog views.

I've written about triathlon, running, and bike races. Going back to school for my dietetic internship. Went in depth about my accomplishments, setbacks and failures. I've shared my travels, events, recipes, nutrition tips, fueling suggestions, motivation tips and pretty much anything and everything about my life.

And of course, plenty of animal pictures - especially of our furry children.

Even though blogging does take out a big chunk of my time each week, I'm not planning to stop blogging anytime soon. A a writer, it is the best outlet for the m…