Tuesday, January 10, 2017

Sweet support.

Recovery parfait: oats, greek yogurt, protein, berries, flax, chia and hemp.

Kale and eggs in a wrap.

Kale, beets, sweet potato, onion, fish, oil and balsamic dressing.

Dining hall food from the Olympic Village...

a lot of variety....

at all meals, including breakfast.

Fuel for a soon-to-be Olympian.

Lunch. First meal after racing in Rio. Thank you, Canada House. 

Dinner. Second meal at Canada House.

Love my breakfasts anywhere I go.

Thank you, Tony. Your cheesecake is the best I've ever had! What a nice gift to return to.

And my Aunt Andrea's butter tarts. OHHHHH!

Back to school muffins for the kids' first day.

Soon to be roasted veg with pork tenderloin for dinner.

Making some granola.

Banana, protein, greek yogurt and peanut butter recovery smoothie.

Oatmeal and green smoothie = great recovery and comfort food after a 34 km long run in frigid conditions. 

Chocolate cake with peanut butter frosting and some ice cream. Happy 40th to Krista! Last indulgence until after spring marathon.

Thanks for the recipe, Warren. Sardines with spinach, PB and pepper on toasted rye. I DARE you to try it!

Veggie chill with mixed beans, brown beans, corn, and tomatoes. Tossed in some garlic and curry ....delicious! And took about 3 minutes to make. Really.

Sunday, May 15, 2016

"So, what do you eat?"

I am a mother, dietitian and marathon runner who is often asked a lot of questions about food. It is difficult to provide a simple answer to the simple question, "So what do you eat?". Because a picture is worth a thousand words, you will have much to learn from this post. Enjoy!

My husband's homemade squash soup with a dollop of plain greek yogurt, a spinach salad, bbq'd pork tenderloin, whole grain toast, and a glass of milk for lunch. 

A peanut butter cookie my son made for me and froze so that I could enjoy it in my off-season.

A wonderful dinner out: glazed salmon, roasted potatoes, green beans and some fresh bread. I likely had a salad to start.

The usual throw-it-together lunch. It's never the same, twice. This time it was squash, cauliflower, salmon, sweet potato, roasted purple cabbage and brussels sprouts, beans and rice.

I just love my breakfast of Stoked Oats oatmeal with berries, protein powder, peanut butter and sprinkles  (chia, hemp, flax).

Sushi and kale salad treat . I think it's from Farm Boy.

Roasted vegetables, salad, and fish with a glass of milk for dinner.

More cookies baked by my son. Yes, they tasted as good as they looked.

A few types of barbecued fish - salmon, trout and marlin with some roasted vegetables on a bed of spinach and kale.

Eggs, green beans, and lentils on spinach. Chocolate Emend made with some milk to drink.
Typical dinner at work: spinach salad with leftover vegetables topped with brown rice and a can of salmon.  Placed right beside the model plate I use to teach: 1/2 vegetables, 1/4 protein, 1/4 whole grain with a piece of fruit and a glass of milk.

Always fill your cart with vegetables and fruit, first!

Kale makes for great salads and smoothies.

Blending up some oatmeal, dried fruit, protein powder, nut butter, chia, hemp and flax...

...to make these power balls. To be honest, I didn't love them.

My sprinkles. I mix a big bag of hemp, flax and chia seeds into a large bowl then fill smaller containers with the mix. Great added to hot cereal, baking and smoothies.

 A treat I get from the grocery store as an appetizer: olives, mushrooms, feta, artichoke, and sun-dried tomatoes.

I just love this salad from Whole Foods: spinach, sunflower seeds, goats cheese, strawberries and added maple salmon. 

A Starbucks treat the night before racing in Vancouver. Must have been the evening because it was tea this time.  My usual routine is coffee throughout the day with tea after dinner. Both with skim milk, no sugar.

Squash, seeds, salmon and cranberries on a bed of greens with a balsamic dressing. A definite fave when I'm on the road.

A colourful salad I often take to potluck summer barbecues: black beans, onion, red pepper, corn, and grated cheese on top of a bunch of spinach. Top with your favourite dressing.

Smoothies help me make it to a meal if it's going to be later than usual. My go-to is spinach or kale, protein powder, nut butter, plain Liberte greek yogurt, milk or water, and frozen berries. 

Eload and gels during, and Emend after, training/racing. Always. 

Sauteed greens, red onions, chick peas and eggs or tuna.

This is my solid version of my smoothie, thanks to my friend Stacey. Same ingredients (listed above) minus the water/milk. Tastes better than it looks here!

Pre-race bland white carbs. Blah.

A bit of red wine in Europe with my husband before...

this salad and...

this pizza, followed by...

this peanut butter and chocolate gelato. We LOVED Italy!

I love breakfast, especially in Europe. I always start with the oatmeal, yogurt, fruit and nut appetizer...

and eventually end with a coffee or two!

Another dinner while at work or on the go: kale, kidney beans, beets and salmon. 

Avocado, chick peas, cucumber, tuna, purple cabbage and mesc. green mix.

Race bottles contain Eload and Carb Fly powders mixed with water. Eload gels taped securely.

A post marathon Whole Foods indulgence of my favourite salad (listed above), chocolate milk, scone, pecan square, and mac n cheese. I think I had to pace myself through this.

Chocolate and Peanut Butter. No better combination than this.

Latte and a brownie post race indulgence.

Whole wheat banana chocolate chip muffins baked for the kids' school lunches. 

Another beautiful bowl of oatmeal. Honestly, coming home to this and my family having my husband's waffles after I've completed a long run is the highlight of every week. It's often followed by several cups of coffee enjoyed with my husband. 

This was a red velvet chocolate birthday cake my husband and kids made for me one year. 

Breakfast out often includes eggs, fruit and toast  ... with coffee, obviously.

Another European breakfast appetizer.

Farm Boy salad bar. Can hardly tell what it is but it was definitely delicious!

Looks like another breakfast out.

My afternoon snack is often an apple with nuts or a this - a piece of toast with peanut butter and sprinkles.

Dining while at Montreal General Hospital: roast beef, vegetables, bun, grapes, milk, soup (?) and tea with a chocolate bar treat.

@JenniferSygo, Sport Dietitian 

@heidismith01, Sport Dietitian