Healthy Eating Tips: Nutritious Homemade Granola

Who doesn’t love granola? It makes a great breakfast, an energizing pre-workout snack, a balanced recovery food when paired with protein, a tasty bar, and parfaits would feel naked without it. A wholesome and nutritious food, right? Well, it can be, but granola is tricky. Unfortunately the majority of granolas sold in stores are a calorie and sugar bomb but it is super easy to make your own … [Read more...]

Healthy Smoothie Recipe of the Day: Mango Coconut

Healthy Smoothie Recipe of the Day: Mango Coconut I know I have already mentioned that I LOVE healthy smoothies. I make one every afternoon and pack it full of nutritious foods to fuel me up and to help my body recover from my workouts. I also love writing healthy smoothie recipes too, so I thought I would share some of my original recipes on an ongoing basis like this Healthy Smoothie Recipe of … [Read more...]

Tough Mudder Training Nutrition: High Protein Black Bean Brownies

One of my mantra’s is “you can’t out train a crappy diet,” so when training for any type of sport, aim to fuel your body with tasty, but nutritious foods. Tough Mudder Training Nutrition is no exception; and since today is Valentine’s Day and many people have a sweet tooth, I am going to share one of my original recipes for Tough Mudder Training: High Protein Black Bean Brownies. High Quality … [Read more...]

Tough Mudder Training: Squats for Strength and Power

One week into my Tough Mudder Training I am starting to feel like, “hey, I can do this.” One exercise I can totally crush as part of my Tough Mudder Training is squats. Tough Mudder Training requires squats for strength and power. Squats (just like those dreaded jumps) come in all shapes and sizes on the training plans: bodyweight squats, goblet squats, squats using an odd object (I will come back … [Read more...]

Tough Mudder Breakfast of Champions

An essential part of preparing for a Tough Mudder is fueling your body with a nutrient dense diet so today I want to talk about 3 easy variations on a Tough Mudder Breakfast of Champions.   Part of my work as a registered dietitian nutritionist involves cooking and recipe writing. To date I have written 6 healthy cookbooks and am about to embark on book #7, a low-sodium cookbook. Head … [Read more...]

How Tough Mudder Training Reminds Me of My Peace Corps Days

Last night I was thinking how training for a Tough Mudder reminds me of my Peace Corps days. I served 2 ½ years in Sierra Leone, West Africa as an inland fisheries volunteer way back from the summer of 1987 until the end of 1989. Granted I was much, much younger (was it really 30 years ago???), but physical, along with mental challenges are at the core of the Peace Corps slogan: The Toughest Job … [Read more...]

Tough Mudder Training Day 2

Tough Mudder Training Day 1 showed me that dumbbell thrusters aren’t for sissies and that I may not have been fully aware of all of the physiological effects of aging. I mean when did I lose my ability to get any sort of distance on a vertical jump? Sure, hearing and sight decline with age, but jumping? So I looked it up. I might as well spill the beans now, I turn 52 tomorrow so imagine my … [Read more...]

Tough Mudder Training and Nutrition Tips

I decided to sign up for and train for a Tough Mudder race in 3 months. However, I'm not exactly sure how to prepare for such madness. Sound like you? Then join me as I find out and document my journey and share Tough Mudder Training and Nutrition Tips right here on this blog. Why Choose a Tough Mudder Race? When my 16-year-old niece asked me to come to Alaska to do a mud run in June (because I … [Read more...]

Nutrition Tips For Nourishing Achy Joints

Your bones do such a good job of supporting your every move it is easy to take them for granted. But healthy joints equal a better quality of life, so regardless of your age, being proactive by taking a few simple steps can keep them in top form as you age.A joint is where two or more bones are joined together. Joints can be rigid like the joints between the bones in your skull, or movable, like … [Read more...]

Mighty Magnesium

Is your diet plant-strong and rich in pumpkin seeds, almonds, Brazil nuts, leafy greens like spinach and whole grains like oatmeal?  This is just a short list of foods rich in the mineral magnesium, a nutrient that demands attention when it comes to health and wellness. First, what is magnesium good for? Magnesium is required by virtually every cell in your body and is vital to more than 300 … [Read more...]