What’s an athlete blog without a cookie post?

It’s the holiday season and while that can mean time out of a normal routine and the chance for a longer training day or two, it’s also a time for good food!

Enter: Orange Pecans Cookies!

This recipe is very scrumptious and very simple with pecans and orange zest flavors leading the way.  By default the recipe is gluten free, dairy free, soy free, low fodmap, and has very few ingredients which is always a good thing!

Our thanks to Julie at Calm Belly for allowing us to post this recipe, albeit with a small adaption. Her recipe was adapted from this one at Self magazine, which was adapted from somebody’s grandmother’s mother’s aunt years ago. 🙂 But seriously Julie, thanks for the great recipe.

Orange Pecan Cookies – Yum!

Prep time: 15 mins (plus chilling)
Cook time: 15 mins Total time: 40 mins
Makes: 14 to 15 cookies

2 cups (225 grams) pecans
1/3 cup maple syrup
2 large or extra large egg whites
1/4 cup white rice or brown rice flour*
Zest of 1 naval orange
1 tsp vanilla extract
½ tsp sea salt
Cooking spray or coconut oil for lining parchment paper/baking sheets

*For paleo option omit flour, see Julie’s recipe

1. Preheat oven to 350F. Spread pecans on a large rimmed baking sheet and bake until fragrant and lightly toasted, 7 to 8 minutes, stirring them around about halfway through. Cool completely. You can do this ahead of time. Keep in the freezer if not going to use them for a couple of days. Continue reading “What’s an athlete blog without a cookie post?”

Preparation Season: Nutrition for Triathletes – Setting the Table for A Successful Season

Post by Coach Matt Smith

By Coach Matt Smith

January/February in the Northern Hemisphere is usually the time of year that athletes are starting to get into a consistent training rhythm and ramp back up from hibernating over the holiday season.  The motivation could be signing up for the big race of the year or needing to shed some winter warmth that was accumulated over the holidays.  Most people get highly focused on adding workouts back in or looking at dieting to quickly shed the pounds.  Time and again I see athletes get hurt by adding too much training too quickly or try to cut calories and have training be compromised by being out of energy.

While most call this season the off season, I kindly refer to it as the preparation phase in training.  Athletes should be focused on putting in time and getting in a good training rhythm, establishing a good pattern of sleep and preparing their bodies for the best season with their nutrition as well.

There are a few things you can do now that will set you up for success later in the season in regards to your nutrition.  If you think about your body as your engine and the food you put in the gas, now is the time to run a diagnostic check and make sure the systems are running at full steam and can best utilize the high-octane fuel you’ll be putting in to spool up the turbos on race day.

a) Clean out the fuel lines first

A lot of people talk about a cleanse or juice fast to clean out your fuel system.  Especially in January it’s the buzzword.  While a cleanse can be a good idea, if your waste processing systems like the liver, bilary glands, intestines and lymph systems aren’t working at 100% all you’re going to do is back the stuff you are trying to cleanse up in another part of the system.  I recommend a yearly detox that starts with using food and supplementation to support these functions first, then a gentle detox that focuses on heavy metals, toxins and lymphatic systems.  I recommend a some of the protocols taught in the 7 Day Detox Miracle book or will work with my clients to customize a program for them.

b) Make sure your belts are working and lubed well

Continue reading “Preparation Season: Nutrition for Triathletes – Setting the Table for A Successful Season”