Warm Up With This Simple Leek and Potato Soup!

With the temps cooling off there have been some requests for some simple soups! Here is a great one! Potatoes are a wonderful whole food option, excellent for athletes and non. Be sure to clean the leeks well before using and add a dollop of yogurt on top for decor if you like!

Ingredients

  • 1 Tbsp olive oil
  • 6 cups ckicken or vegetable stock
  • 6 leeks chopped using the white parts and just a little bit of the green
  • 1/2 cup chopped onion
  • 4 medium potatoes peeled chopped
  • 1 tsp salt and pepper
  • 1 cup milk (you can try milk alternatives such as rice/almond/soy to make this recipe dairy free.It may alter the flavor a little bit.)
  • scallions for garnish
  • dollop of yogurt for garnish – optional

Method Add oil to a large pot; saute onion and potato for 5 minutes. Add remaining ingredients except for the milk and simmer for 30 minutes. Blend until smooth, return to the pot and add the milk. Garnish with scallions.

Make a big batch and invite friends for a weekend fall ride with soup to follow at your place! Check out NSAG’S recent Veggie Chili post for another nice hot dish!

Enjoy! 🙂

Tired of plain old pasta sauce??

 

Here is a quick and easy change up for pasta dishes!! It’s a nice change from the old red pasta sauce! And it’s full of nourishment, and not full of sugar and preservatives like many pre- made sauces on the grocery store shelves! Make extra and keep it in the fridge for a few recipes in the same week or over a training weekend! It’s DELICIOUS!

Ingredients

  • 1 medium onion chopped
  • 2 medium carrots peeled and chopped
  • 3 celery stalks chopped
  • 4 medium zucchini, skin on and chopped
  • 1 tsp salt
  • 1 tsp olive oil
  • 1 tsp garlic minced
  • pepper to taste

Method

  • Add olive oil to a pot and saute onion, celery and carrots until translucent. Add zucchini, garlic, salt, pepper and cook until soft. Once the vegetables have cooked down blend until smooth (I use an immersion blender and do it right in the pot!) and pour over your pasta. You can garnish with some fresh parsley and a pinch of parm cheese for a fantastic creamy and veggie filled pasta sauce.

Even the kids will love this one! Enjoy!

Don’t Be Chilly! Make Some Warm VEGGIE Chili! Amazing!

Warm up this winter with this quick and easy veggie chili…

Ingredients:

2 Tbsp olive oil
2 carrots peeled and chopped
3 celery stalks chopped
1 medium onion chopped
2 zucchini chopped
1 red pepper chopped

1 green pepper chopped
2 garlic cloves minced
1 tbsp cumin
2 1/2 tbsp chili powder
3/4 cup of water
1 cup strained tomatoes

 2 cans of diced tomatoes
1 can of chickpeas drained and rinsed
1 can of black beans drained and rinsed
1 can of white kidney beans drained and rinsed
salt and pepper to taste
Garnish with cilantro

Method

In a large pot saute carrots, celery, onion and garlic in olive oil for approximately 5 min, add cumin and chili powder and mix together. Add the remaining ingredients to the pot and simmer for as long as possible to enhance the flavors.

Enjoy!
NSAG 🙂

Anne’s CANTALOUPE BREAKFAST BOWL!!

Looking for a simple new breakfast idea? It’s FUN to eat and requires NO DISHES! (My kind of meal!) It’s nutrient dense, full of flavor and a great balance of vitamins, minerals, antioxidants and is quite alkaline on top of that! Here it is!

Anne’s Cantaloupe Breakfast Bowl!I just had it for breakfast today! AWESOME! Simply cut a cantaloupe in half, scoop out the insides, add some plain Greek yogurt, cut up fresh strawberries (or blueberries/raspberries), sprinkle with fresh walnuts and drizzle with maple syrup. Now tell me that isn’t nature’s candy? Who needs a fast food, fat laden breakfast when this simple and quick to make, deliciously refreshing breakfast is right there at your fingertips! Give it a try! Totally AWESOME! REAL FOOD ROCKS! (For added protein you could mix in a scoop of vanilla whey with the Greek yogurt or have a poached egg on the side.) Just compost the bowl, wash the spoon and voila! Bon apetit! Happy Friday to all! 🙂

NSAG

It’s RACE DAY! Do you have a RACE DAY NUTRITION PLAN? You SHOULD!

 

ARE YOU READY FOR RACE DAY? Check our NEW RACE DAY PLANS!

Have you ever put SO much time into your training, only to fall apart during your big ride or event due to poor nutrition? Did you decide to just “play it by ear”? Have you BONKED? CRAMPED? RUN OUT OF GAS? Have you finished frustrated because you trained so hard, yet didn’t have the nutrition to power you through the finish line? Did you lose your “pop”, have no sprint at the finish? It doesn’t have to end this way! You need proper nutrition to fuel you so that you can use all of that hard training you have banked over the past months!

Want to have complete CONTROL OF YOUR RACE DAY NUTRITION? Anne has created plans from 100lbs up to 200lbs for every 10lb weight category.

The plans are detailed and lay out PRE-RACE DAY NUTRITION leading in from 24hours before the race, as well as RACE DAY NUTRITION step by step starting from the minute you wake up until RACE TIME! Based on your grams/kg for your weight, you can be sure you will be fueled to POWER THROUGH THE FINISH and finish your event totally satisfied that you left it all out there, because you could!

Here’s the link again for your RACE DAY plan! 

http://www.peakscoachinggroup.com/store/store.php/products/Race-Day-Nutrition-Anne-Guzman and don’t get left behind!

STAY TUNED FOR THE IRONMAN PLAN! COMING SOON!

Train HARD, Rest HARD, RACE HARD!

Guzman’s Gourmet Pizza! Great for Big Training Weekends!

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Yes that’s right! I’m recommending PIZZA! Pizza has been given a bad wrap due to their typical high fat content. Most pizzas are loaded with cheese and for meat lovers often have high fat meats such as bacon and pepperoni or sausage. BUT don’t fear, you can still enjoy a nice pizza and incorporate it into a big training weekend, whilst reaping the benefits of healthy ingredients and a good dose of carbohydrates!

Here’s my favorite recipe these days. Note that you can make your own pizza dough or purchase one of many pre made pizza dough’s on the market today to keep preparation time to a minimum. It all depends on how many pizzas you are making, how many ingredients you will need.

This one is made with a pre made dough as time is short these days! And I needed to write this blog 🙂 with that extra time :).

Ingredients:

-Pizza dough

-Pesto

-Kalamata Olives

-Baby Bok Choy

-Tomatoes

-Gaot’s Cheese

-Zucchini

-Onions

-Thawed shrimp ( I used about 20)

Put all the toppings on spread them out well. Be careful when you transfer to the oven as it’s heavy! So place your hands right under it as you slide it off the plate or put it on a pizza slate. I put it right on the grill. You can also BBQ it. Cook for about 15 minutes on 350F or until the crust is crisp right into the center of the bottom of the pizza. Remove, cut, enjoy once cool enough to bite into! This makes great left overs or a great team dinner! It’s simple, not a lot of prep but boasts a lot of flavor! Add some sun dried tomatoes or lean turkey sausage to mix up the flavors! There are also many great gluten free pizza crust recipes on the internet for those who require a gluten free pizza.

Bon Appetit!

RACE DAY NUTRITION – Don’t Get Left Behind! Buy your RACE DAY PLAN TODAY!

ARE YOU READY FOR RACE DAY? Check our NEW RACE DAY PLANS HERE! http://www.peakscoachinggroup.com/store/store.php/products/Race-Day-Nutrition-Anne-Guzman

Have you ever put SO much time into your training, only to fall apart during your big ride or event due to poor nutrition? Did you decide to just “play it by ear”? Have you BONKED? CRAMPED? RUN OUT OF GAS? Have you finished frustrated because you trained so hard, yet didn’t have the nutrition to power you through the finish line? It doesn’t have to end this way! You just need a RACE DAY PLAN!

There are 3 main elements you need to have a solid nutrition foundation. You need good DAILY NUTRITION made up of the right macro-nutrients (carbs/proteins/fats), you need good TRAINING NUTRITION, from carbohydrates and you need good HYDRATION. And you need a PLAN that you can EXECUTE.

The general guideline to follow for eating during training is to eat  1-1.7gr/carbohydrates per minute while training. This does not include an easy smell the roses 60minute ride where you would not require eating and would simply drink electrolytes in your bottles or water depending on if you even sweat.

1-1.7gr/carbs per minute is the same as 60-100grams of carbs per hour.  Over 60grams can be absorbed when a carbohydrate is made up of more than only glucose (which you can only absorb 60gr/hour of). So for example products with sucrose, dextrose, maltodextrin etc. you can absorb up to 100gr/hour. Most products these days have more than one carbohydrate source in them as do most foods.

Here are a few examples of what this could look like so that you can create your own combos. The trick here is to play around with this in training. Find out what you need for a hard 3-4 hour ride and what keeps you feeling strong all the way to the end. Don’t think that just because you are small you need to stick to 60gr/hour. Chrissie Wellington multiple time Ironman World Champion consumes 90gr/carbs per hour and she may weight 105 ish pounds? (she is not a big person at all if you haven’t seen her! She just has a nice big smile!). So it’s about your effort and your tank and what it takes to keep it fueled for performance.

eload (1 bottle 27gr) + 1 large banana (50gr) = 77grams of carbohydrates

eload (1 bottle 27gr) + 1 gel (26gr) + 1 package of Honey Stinger Chews (39gr) = 92grams of carbohydrates

eload (1 bottle 27gr) + 4 Fig Newman Cookies x 4 (48gr)  = 75grams of carbohydrates

eload (1 bottle 27gr) + 1 small potato (1-3/3 to 2 inches) (25gr) = 52grams of carbohydrates

You can replace these items with foods or products you choose, but do pay attention to your consumption, especially as you get tired in the later hours of the ride when athletes tend to STOP eating and drinking. Don’t stop. The rule is start “early and often” on long training rides. And also to pay attention to your nutrition the day before the race or big training ride.

Don’t get left behind!

Interested in purchasing a SPECIFIC RACE DAY PLAN? Want to have complete CONTROL OF YOUR RACE DAY NUTRITION? Anne has created plans from 100lbs up to 200lbs for every 10lb weight category. The plans are detailed and lay out PRE-RACE DAY NUTRITION leading in from 24hours before the race, as well as RACE DAY NUTRITION step by step starting from the minute you wake up until RACE TIME! Based on your grams/kg for your weight, you can be sure you will be fueled to POWER THROUGH THE FINISH! Here’s the link again for your plan! http://www.peakscoachinggroup.com/store/store.php/products/Race-Day-Nutrition-Anne-Guzman and don’t get left behind! STAY TUNED FOR THE IRONMAN PLAN! COMING SOON!

Train HARD, Rest HARD, RACE HARD!

Post Workout Recovery MELON MANIA!

Post workout snacks/meals should be both high glycemic and contain easy to digest protein. Generally you are looking for a low fat meal with low fiber. The meal should be consumed in the 30-60minute after completion of training for optimal glycogen replenishment and muscle repair.

Although most fruit is not high glycemic by nature, melons rank quite high.  A nice post workout smoothie idea is vanilla cold pressed organic whey protein blended with fresh canteloupe and ice. It’s simple, tastes great and hits the mark from a nourishment persepective.

Here is an example of what this shake would break down as for a 120lb athlete requiring 1.2grams of carbohydrates and approx .25grams of protein per kg post workout for up to 1-5 hours depending on the duration and intensity of the training/race. Protein 15grams, Carbohydrates 65grams. Calculate your recovery shake needs based on 1.2 grams of carbohydrates per kg and .25gr of protein and enjoy!

Recovery Smoothie:

4.5 cups of chopped canteloupe

1/2 scoop of whey protein

ice / water

BLEND..RECOVER…ENJOY!

The KICK ACID DIET! Great Book Dr.Alwyn Wong!

 

We could all use more alkaline environments in our bodies. Balancing pH is a crucial part of optimal health. When the body’s pH is imbalanced the body will work to balance it, at the detriment of some of our own health (bones and mineral absorption to name a few). The body always wants to be in a state of homeostasis. The athlete does have to eat simple sugars and high carbohydrate foods, many of which create an acidic environment as well as activity of training itself creating this environment. Therefor, it’s of utmost importance that for the rest of the day we focus on our recovery by consuming a more alkaline diet overall for our daily nutrition.Good friend and author Dr.Alwyn Wong does a great job of covering the acid/alkaline relationship that food has on our bodies in his book The KICK ACID DIET. Check it out! I think Alwyn gives sound explanations on how the body works, and leaves the reader with a detailed directory of foods and their affects on the body’s PH. I’ll be sure to keep this one handy for my work with clients. Great book Alwyn! I’ll be sure to post some tidbits from it in the coming weeks for our NSAG readers! (You can purchase this book through Lulu online.)

THE GREEN GODDESS! KIWI!

The Kiwi is a unique fruit. With its fuzzy little outer layer and unique green color speckled with black seeds, it surely adds a punch of flavor to your mouth! The taste is almost, invigorating! A small 2-3 inch kiwi packs a whole lot of vitamin C as well. More than an orange, which we all tend to equate as the vitamin C king.

The Kiwi fruit is actually native to China. Its original name is Yang Tao (I think I’ll stick with kiwi). In the 20th century they were brought to New Zealand from China. Eventually they were re name Chinese Gooseberries (kiwi is still much more simple!). In the 1960’s the Chinese Gooseberries made it over to the USA. A distributor felt that America would love the tangy taste of this creamy little green fruit. But of course the name needed to be simplified and changed, and so the KIWI was born! Named after the New Zealand bird, the Kiwi, which apparently also has a brown fuzzy coating that resembles the fruit  J. (Not to be confused with the chicken and the egg; the bird does not produce the kiwi!)

Kiwis are packed with phytonutrients. Research has demonstrated that it has an excellent ability to protect DNA in the nucleus of human cells from oxidative damage. Although researchers have not dialed in exactly which nutrients are causing this protective action, it would not be a reach to say that the high vitamin C and beta carotene in kiwi would be contributing. The bottom line is it is acting as a strong antioxidant in the body. Vitamin C acts as an antioxidant in the body and is water soluble. This antioxidant activity can reduce cell damage and in turn reduce inflammation in the body.  This can be useful for both arthritis and asthma as well as for recovery as athletes. Vitamin C is also an important element for a healthy immune system. Kiwis are also a good source of polyphenols and potassium. This little fruit offers a lot of goodness!

Kiwi is also a good source of fiber. Fiber is important to our health for helping to stabilize blood sugar and add bulk to our stools. It also helps us to feel full. Note that eating a lot of fruits and vegetables is a great way to feel satisfied and full due to their water content and generally higher fiber content vs processed alternatives. A diet high in produce will generally offer high nutrient density with a lower caloric intake.

How to pick a kiwi? When at the grocery store simply take one in your hand and gently apply pressure. If there is NO give it is not ripe. A nice give but not too much means you have a ripe kiwi. However if you take a non-ripened kiwi home and let it sit on the counter a few days it will ripen. To quicken this process place the kiwi in a brown paper bag with apples or bananas. Once ripe you can store your kiwis in the fridge. They will keep longer if you store them in a plastic bag with a moist bit of paper towel. Antioxidants are typically at their highest in fruit when it is fully ripened.

How to eat your kiwi? You can cut your kiwi in half and scoop out the inside with a spoon, or you can peel it and cut into chunks. You can clean the skin well, scrub the fuzz off and eat it as well. Yes!

Kiwis have enzymes in them that will tenderize other foods as well as the kiwi itself. So once you peel and cut them you should eat them soon after, (for example if you are going to put them in a fruit salad), to avoid them becoming mushy! Consider mixing kiwi, pineapple and oranges chopped up to make a chutney for fish or chicken dishes. Kiwi is also great with strawberries chopped and topped with yogurt.

Here is  a GREEN GODDESS KIWI smoothie recipe for you to try!

3 kiwi fruits, peeled

2 bananas, small

1 cup frozen blueberries

1 scoop vanilla whey protein

2tbsp agave nectar/or raw honey

1 cup of Greek yogurt

1tbsp hemp oil

Add water if needed to blend but first try to add the fruit together and blend with the yogurt, then add a bit of ice and water  only if required. This makes 2 servings of 440 calories, each with the following caloric breakdown;

Carbohydrates: 76 grams

Protein: 21 grams

Fat: 7 grams

Enjoy!