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Showing posts from February 13, 2022

Homemade Nutty Granola

For athletes experiencing an increase in training volume, granola makes for a delicious and nutritious energy-dense food to help with meeting carbohydrate and energy needs. Granola makes for a delicious topping to yogurt or to enjoy by the handful. In our recent newsletter, Joey shared her scrumptious granola recipe. After she shared it with me, I immediately replied "I need to make this!"  Homemade Granola By Joey Mock, RD, LD, CLT This is an easy to make and delicious homemade granola recipe. Grab a handful and eat it as it is for a snack or add it to cereal, yogurt/smoothies, or top a salad with it. Mix up the nuts/seeds and dried fruits for variety each time you make it. Ingredients 4 cups old-fashioned rolled oats 1 to 1 ½ cups raw nuts and/or seeds (pecans, walnuts, almonds, pumpkin seeds, etc) ½ teaspoon fine-grain sea salt ¾ teaspoon ground cinnamon ½ cup melted coconut oil or olive oil ½ cup maple syrup or honey 1 teaspoon vanilla extract ⅔ cup dried fruit, chopped

A new sport requires a beginner's mindset

  I first heard about the concept of a "beginner's mind" from my long-time friend Gloria. Back in 2015, she wrote a blog about the "beginner" triathlete. She wrote about her first triathlon and shared the following: "I can recall those early race memories with a warm heart and excitement because I remember how excited I was to learn from every race, to be excited about the possibilities or being better or learning something new. I remember being the newbie triathlete and didn’t care about rankings or qualifying but only in asking myself “did I give my best effort and what did I learn?” and being content with that." Considering that I've been training for and racing long-distance triathlon events for nearly 16 years, I miss the moments of learning something new. Although I always keep an open mind and I am willing to try new things to help me improve, there's something incredibly special about doing something for the first time.  Over the past

Is your good enough, enough?

Over the past decade, hundreds of athletes have come to me for help with daily nutrition, sport nutrition and training assistance. Most of these athletes have identified a specific limitation that is preventing them from optimizing performance, maintaining good health and/or advancing fitness in preparation for an athletic event. But I also hear statements like the following from athletes who are not comfortable with change.  "I eat good." "My workouts are good." Why be good when you can be great?  Last week we had our athlete Kaley in town for 2 days. Kaley traveled to us from the DC area and she is a developing triathlete athlete who is a super speedy swimmer and is very strong on the bike. However, she hasn't been able to master the bike/run combo to her potential so she made a trip to us to update her bike position on her tri and road bike and to work on bike handling skills. The first day of Kaley's trip was dedicated to Karel fitting her on two bikes (