Gluten Free Ginger Pancakes

When people are first put on a gluten free diet, the initial sense of loss usually comes with bread or bread products, cereals, and many of our other favorite breakfast items.  If you have to follow a gluten free diet, you may be at a loss initially on what to eat for breakfast.  Luckily, there are many options and healthy gluten free alternatives to start your day off right!

Having been diagnosed with Celiac disease for over 8 years myself, I have learned the ins and outs of preparing myself a healthy and satisfying breakfast.  Nowadays, there are MANY more products available to those who are eating gluten free, so it is a lot easier than it was when I was first diagnosed.  If you’re on the go, here are some quick options to get your day started:

• Nonfat Greek yogurt with 1/8 c Perky’s Crunchy Flax Cereal or Udi’s Gluten Free Granola with a side of fruit and 1 T nuts
• 1/2 c (dry) gluten free oats prepared with water, a splash of milk, and 1 T chopped nuts with a side of fruit
• 2 gluten free waffles (Van’s or Nature’s Path) with 1 T almond or peanut butter and lite syrup with a side of fruit
• Whey protein smoothie made with 1 scoop whey protein, frozen fruit, and 1 T flax seed meal
• 1 c Chex cereal with 1/2 c skim milk, 1 T nuts, and a side of fruit
• 1 gluten free English muffin with 1 T almond or peanut butter and a side of fruit
• Gluten free toast with 1 T almond or peanut butter and a side of fruit

There are many more quick and healthy options that are gluten free friendly to fuel your day correctly! Just try to avoid the “gluten free junk food” such as the muffins, bagels (eat half if you go for these), and pastries.  Just because they’re gluten free does not mean they are healthy!

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Having spent the last 6 months of your life training for your Ironman you have also spent countless hours eating and drinking during workouts, and countless more hours fueling for recovery. Let’s face it—eating is just as much a part of IM (Ironman) training as is swimming, biking and running. But, there is one time that the ultra-distance triathlete has difficulty eating—race morning.  The morning of an Ironman is probably one of the most difficult times to eat, but we know that it’s a critical meal in preparation for your big day. Here are a few tips to help make race morning breakfast as pleasant and productive as possible.

First and foremost, everything you eat and drink the morning of your race should have been tested and tasted many times over the course of your training. Don’t wait until the morning of to try a new breakfast combination. Try it prior to different workouts to get a feel for how it will settle with you. I have found the best test is a long open water swim followed by a short bike.  Testing at a 70.3 or other shorter race can be a great indicator of how you will feel race day. Any testing is better than no testing.

While every athlete is going to be different here are a few pointers for carbohydrate intake.  Monique Ryan, author of Sports Nutrition for Endurance Athletes suggests a breakfast containing 150-200 grams of carbohydrate (3-4 grams per kilo of body weight) 3 to 4 hours prior to your event.  For this meal aim for more “real” foods that are easy to digest. Bagels, breads, fruit and oatmeal are very popular as are meal replacement drinks like Ensure or Boost if you have trouble taking in solids pre-race.

One strategy for eating this much pre-race is to first set an early alarm and eat as much of your planed meal as you can, then go back to sleep for an hour or so. Additional carbohydrates (1-2 grams per kilo of body weight) can be taken in 1-2 hours prior to the race start. Even a gel or some sport bar just before entering the swim can help get you in gear. As you get closer to race start time more “sports” foods are appropriate—bars and sports drinks 1-2 hours prior and a gel or block 15 minutes pre-race. (Ryan, 2012)

Being nervous and excited on race morning can cause dry mouth and an anxious stomach making it even more difficult to eat. So no matter how you end up taking in your calories make sure you give yourself plenty of time to eat, digest and hydrate prior to hitting the transition area. With your muscle glycogen topped off you will be fresh and ready to conquer your day.

(Eberle, 2007)

Works Cited

Eberle, S. G. (2007). Endurnace Sports Nutrition. Champaign: Human Kinetics.

Ryan, M. (2012). Sports Nutrition for Endurance Athletes. Boulder: velopress.

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Everyone is always looking for recipes, especially those that are healthy. As a chef, I’ve spent years creating recipes and love making simple, healthy, and delicious options anyone can make at home. In the past I battled being overweight and out of shape. Once I began watching my diet, and making healthier choices, I lost almost 70lbs. Now my main focus as a chef is creating healthy fare that also packs a lot of flavor. Below are two recipes I really enjoy making, that taste great, and gives you a boost to start your day.

Lemon Poppy Seed Protein Pancakes
Makes 3 Servings

4oz Greek Yogurt
½tsp Lemon Zest
2 Whole Eggs
1/4tsp Splenda
6tbs Spelt Flour (can substitute with whole wheat or any other type of flour)
4tbs Tera’s Vanilla Whey Protein Powder
1/2 tsp Baking Powder
1oz Chopped toasted Almonds
1tbs Poppy Seeds
1 Lemon
1 Can Vegetable Spray

Method
Separate the egg whites & yolks.
In a medium mixing bowl. Combine egg yolks, yogurt, lemon zest, spelt flour, protein powder, poppy seeds & baking powder.
In a separate bowl whisk the egg whites until they are super fluffy (“soft peak” similar to meringue).
Add the whipped egg whites to the yogurt/flour mix. Fold in them in gently to keep the mix as light as possible.
Add the blueberries & almonds.
Place a non stick skillet over a low heat. Once  the pan has warmed, spray with vegetable spray.
Using a dessert spoon, spoon the mix into the pan to form several pancakes (they are easier to turn if they are kept small).
After a few minutes, turn each pancake, once both sides are cooked, remove them from the pan and repeat the process.
Cook all the mix, if you do not need the complete three portions, the remaining pancakes can be stored in the fridge, eaten for future breakfast or cold as a snack.
Serve with a wedge of fresh lemon.

Nutrition
Calories 270. Carbs 26g. Protein 20g. Fat 11g

Herbed Egg White Turkey “Taco”
In this recipe we use egg whites to substitute a flour tortilla; removing carbs and adding in lean protein.
To do this, you need to gently cook the egg whites forming  a thin flat open face omelet just like a tortilla!

Ingredients
2/3 cup Egg Whites
1tsp Chopped Basil
1tsp Chopped Chives
3oz Sliced Deli Turkey
1oz Diced Avocado
1oz Diced Fresh Tomato
1tbs Chopped Scallions
1tbs Chopped Cilantro
¼ Small Lime (wedge)
1tsp Tabasco
1 Can Vegetable Spray
Salt & Pepper

Method
Place a small non stick skillet over medium heat. Lightly coat with vegetable spray.
Mix the egg whites, chopped chives & chopped basil.
Pour half of the mix into the skillet.
Do not mix the egg whites while they are in the pan, (this way you will form your egg “tortilla”).
Once the egg whites have firmed, flip them so both sides are cooked.
Once cooked remove from the pan, lay flat, cook the remaining egg white mix, following the same process.
Cover the egg white “tortillas” with the turkey. Add the chopped avocado, chopped tomato.
Season with salt and pepper and sprinkle with the scallions and cilantro.
Finish with a spritz of lime and a dash of tabasco.
Fold the filled egg whites to form two “tacos”.

Nutritional Information
Calories 300. Protein 38g. Carbs 16g Fat 11g

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Mornings are tough. Let’s face it, no matter who you are, even if you’re a morning person, it can be difficult to get up early and get moving. Early on in life I wasn’t so much of a morning person. I remember waking up for morning workouts in Wisconsin and dreading the frigid temperatures outside, and in the pool. For me, morning workouts are the worst part about swimming. There’s just something about diving into that cold water that is just so hard to get used to. While this may be true, I’ve never missed a morning workout in my eight seasons at the University of Texas. As time has gone on, I’ve somewhat turned myself into a morning person and have gotten over the difficulties of morning workouts. Yes, it is possible to become a morning person, and it is possible to function at a high level in the morning. First you must take a bit to think about why you’re getting up in the mornings.

From a young age I was always a dreamer. Fantasies about competing in the Olympics, circumnavigating the world on a boat, or becoming a cowboy were some of my most thought-upon endeavors. I also had a great respect and desire to please those I trusted and was being mentored or coached by. In my swimming, going to morning practices, and workouts in general was an obligation I took very seriously, even if at times I disliked doing it. Every morning I would wake up in a bad mood, partly annoyed that I had to head to the cold pool. The strange dichotomy of the situation is that one of the most incredible feelings in my life is the rush of endorphins I experience after leaving morning workout. There’s no better feeling that putting in some good work in when most people are still sleeping! Even still the mornings can be tough.

After the 2008 Olympics, where I took home two gold medals, but just missed qualifying for the finals of the 100 freestyle or the 50 freestyle, my gauge of focus became a little sharper. The finals of the 50 free came in Beijing and I was sitting in the stands. I sat there and took a picture of the scoreboard so that I would remember how bad it felt to sit and watch something I had worked so hard to try and be a part of. I knew that somehow I would use this as motivation in the future. When I began training later that fall I printed out that picture and posted it on the wall in my room. Since that day, every morning when I wake up, I look at it as a reminder of why I’m getting up, to make my goals more solidified, and to billow that fire inside me to stay strong and burning.

This is my story, it is unique to me, and everyone will have their own. What’s essential is figuring out the real crux for why you’re getting up. Are you getting up to feed your family, fulfill a lifelong dream, exercise your body so that you can be healthier, help those around you reach their goals, or to nurture someone else?? For instance, I’m not just getting up to swim. I’m getting up to work towards my life long goal, to mentor younger swimmers, to bring happiness and fulfillment to my coaches in their job, to make my parents proud, and most of all to continue working towards gaining another opportunity to represent USA in the Olympics again. Things are more complex than they appear.

Understand that you won’t always be motivated. There are times when all of us lose some tenacity for what we’re doing. A famous French chef once told me, “it has nothing to do with motivation, it has to do with obligation. I am obligated to pursue my talent, to mentor those around me, and to do the best I can with what I have.” Don’t lose sight of what you have and what you’re working for. You can change your mindset, you are in control.

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With rising temperatures upon us, hydration becomes an important task that many people, including myself, don’t do the best job about.  At the end of this blog I will post a simple challenge that you can try “before 10 am” for at least the rest of April (and hopefully beyond!).

For active people and athletes alike, dehydration causes decreased performance.  It doesn’t just affect our physical performance alone, but also our mental performance.  The key is making sure you hydrate before, during, and after an event.

One of the hardest parts about ensuring proper hydration before physical activity is because you don’t feel thirsty yet.  Try to make it a point to drink water in the morning, during the day, and right before an activity.  If you are a heavy sweater or if your activity is higher in duration and intensity, you will lose more water through perspiration.  For those longer workouts, alternate between water and a sports drink to replace salt and electrolytes.

Try This!

Everyone sweats at different rates, so many sports teams use this simple test to monitor hydration: weigh yourself before and after you exercise.  If you have “lost“ any weight, don’t get too excited and think it is automatic fat loss–it’s not that easy! Weight loss after an activity simply means that you did not adequately hydrate to replace the fluids lost through sweating. So, try to make it a point next time to either consume more fluids prior to or during your activity.

For those of us who may not necessarily be active on a daily basis, hydration is still important on those off days.  The best indication of making sure you are properly hydrated is by glancing at your urine.   Your urine should be clear to lemonade-colored, as seen in this hydration chart.

Before 10am Hydration Challenge

So, my simple challenge to you is to drink 1-2 cups of water upon waking up, especially if you are going on that morning workout.  Hydrating in the morning is also important because you may sweat during the night and not even be aware of it. Pay attention to how you feel during your workout compared to previously when you may not have pre-hydrated, and you will most likely see an improved performance.

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“The most important meal of the day.”  You’ve heard it before, and I often feel like a broken record when I explain to my clients how important that first meal of the day is for their bodies.  Yes, I’m speaking of breakfast!  Most people have heard that breakfast is important, but I like to explain a little about what is going on in the body and why it is important to think a little about the fuel you choose in the morning.  It doesn’t need to be complicated or time consuming, but a little thought and preparation can help your energy levels, concentration, and even your weight goals.

Let’s first think a little about what happened over night while you were sleeping, assuming you were diligent to get a good 7-9 hours of uninterrupted, deep sleep.  This is important because research has shown a strong connection between lack of sleep and increased risk of weight gain, impaired immunity, and poor exercise recovery.  So, think of the time that you spend sleeping as a time that your body is recharging and restoring.  Since we are busy sleeping, and not eating, the body relies on stored forms of fuel (carbs and fats) to maintain functioning during the night. This depletes energy/fuel stores, and puts the body in a state of “stress.”  Therefore as you wake, the body is in a metabolic state that is in need of, and primed for, the intake of balanced fuel.  As we restore our energy levels by eating breakfast, we also restore hormone balance. If you continue to “fast” by skipping breakfast, your body continues to break down muscle protein, and blood sugar levels will continue to plummet.  This will have a negative effect on body composition in the long run.  In the short run, it usually results in over-eating later in the day.

What you choose to eat is the next important piece to remember.  Your body needs complex carbohydrates to replace burned fuel while sleeping, and to lower cortisol levels in the morning.  In addition, a source of protein is important to replace muscle protein that may have been lost while sleeping, and to stabilize blood sugar levels.  Avoid choosing highly processed foods that are high in added sugars.  This can cause your blood sugar to spike and then drop, causing fluctuations in energy and hunger levels.  To stabilize your energy levels, blood sugar, and hormones, choose carbohydrates from whole grains or fruit.  Balance that with protein from eggs, dairy, nuts/nut butter, soy, or lean breakfast meat.

A Few Grab & Go Breakfast Ideas:

Cereal

• Hot or cold (look for high fiber – at least 5 grams per serving, and less than 10 grams of sugar per serving)
• Add milk, nuts, and fruit (dried or fresh)

Peanut Butter Banana Wrap

• Roll a banana in peanut butter
• Then roll it in your favorite high fiber cereal
• Wrap it up in a whole wheat tortilla

Egg Muffin

• Spray no stick spray into a coffee mug.
• Crack an egg into the mug, add a small amount of water or milk, and scramble.
• Put the mug into the microwave oven, cook on full power for 1 minute.
• While egg is cooking, place an English muffin (whole grain) in toaster.
• Remove toasted English muffin from toaster.
• Place a piece of cheese on one side of toasted English muffin.
• Turn cooked egg onto cheese topped muffin and top with the other side of muffin.

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It’s been several years since we began populating the AthleticFoodie blog with focused content. There have been some really good posts. In keeping with this month’s “Before 10 a.m.” theme, here are a few classics related to that theme that you may want to read… great tips on cooking, nutrition, exercise and more for athletes and everyone.

August, 2010: “How did I start to get into shape?” from Garrett’s mom. It turned out the Wii Fit played a key roll…along with a strong push from her Olympic son. Nice story with a good video embedded.

October 2010: “Is a Boot Camp exercise class for you? It was for me…” from Diane as she continued to chart her road to fitness. These sunrise classes are popular in the summer. Read this before you sign up this year.

December, 2010: “Caffeine…active person’s friend or foe?” from Registered Dietitian Julie DuBois. Julie has written many popular posts. This one examines pros and cons of caffeine and compares the amount of caffeine in various beverages. You might be surprised.

January, 2011: “Athletic baker: a better way to make muffins,” from Registered Dietitian, Kelley Schall. Lots of people start the day with a muffin. Too many of those tasty treats are filled with fat and calories. Kelley gives you an easy alternative.

April, 2011: “The importance of snacking,” from Breeze Brown who has a Master’s degree in Food Science and Human nutrition. Why is this a morning post? Simple, the only way many of us can eat healthy snacks all day is to pack them in the morning. Take a look.

September, 2011: “Surprising parallels: elite cooking; elite athletics,” by Garrett Weber-Gale. In this post Garrett examines his “stage” (kitchen apprenticeship) at the world’s number one restaurant, Noma, in Copenhagen, Denmark. People think of restaurants as a place for evening meals, of course, or for lunch. As with so many things, preparation and challenges extend far beyond that.

The posts above are just a random sampling. We’ve been building a wealth of content on the AthleticFoodie blog. Athletes, dietitians, physical therapists, cooks, nutritionists, massage therapists, coaches and just interesting people have written for us.

So, be sure to use that search bar at the upper right.

By the way, one of our most popular search topics may surprise you: posts comparing ground beef and ground turkey or ground beef and other ground meats. It’s something lots of people want to know. Here is the original on that from January, 2011: “Ground turkey versus ground beef debate.”

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A common question that I get as a dietitian is what to eat for breakfast before an early morning workout.  Many individuals skip this important pre-workout fuel for various reasons.  I often hear “I’m just not hungry in the morning” or “my stomach gets upset if I eat before I workout in the morning.”  Quite often, after discussion and tweaking of foods, it is discovered that it is not the timing of the food, but the composition or quantity of the foods that are causing these issues.

The type and quantity of your meal will be dependent on a couple important factors. These include how long you have prior to the workout (are you rolling out of bed straight to the workout, or are you up an hour or more prior) and how long the duration of the workout will be.  Most individuals aren’t getting up 2-3 hours prior to an early morning workout, so their pre-workout fuel will need to be more of a snack size portion. Their actual breakfast usually will fall after the workout, as a recovery meal.  For example, if you’re getting up at 5am for a 5:30 workout that will be 1 hour in length, you can have something as small as a banana or a piece of toast and jelly.  The important part to note is that you want this snack to consist of quicker digesting carbohydrates.  You want to limit the amount of protein and fat in this snack, as they slow the digestion of the carbohydrates limiting their availability to the muscles.  If you are getting up 1-2 hours prior, you can have a little more protein and fat in this snack and if you are getting up 3-4 hours prior, you will have an actual meal (carb, fat, protein containing).

Your actual breakfast will usually come after your workout if you’re not getting up 3-4 hours prior, and should contain carbohydrate to replenish glycogen stores, and protein to rebuild muscle.  Some examples of post workout recovery breakfasts are as follows:

• Oatmeal with fruit, nuts, and a splash of skim milk.
• Whole grain toast with peanut butter, fruit, and a hard boiled egg.
• Whole grain waffles with nuts, lite syrup, fruit, and a glass of skim milk.
• A protein bar (try to choose one that has natural ingredients) and a cup of lowfat or nonfat chocolate milk.
• Whole grain cereal with nonfat milk, nuts, and fruit.
• Breakfast tacos: 2 corn tortillas, egg whites, veggies, lowfat cheese and fruit.

Remember that you have a 30-45 minute recovery window to utilize your nutrition most effectively post workout.  This means you need to eat your breakfast within 45 minutes of finishing your workout. Fueling and recovering your morning workouts is very important so get in the habit of eating in the morning!

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Maintaining consistent energy levels throughout the day is a constant challenge for any athlete. For those of us who don’t get paid to train, our refueling most often happens under less-than-ideal circumstances; we refuel at our desks, between classes, in our cars, and on the run. The best way to maintain your energy, so you can stay focused and survive a mid-day workout, is to plan ahead and keep up with the demands of your body.

For many of us, ten in the morning is a dangerous time. Our energy levels begin to dip; we become distracted, edgy and a little cranky. There’s a physiological explanation for this mid morning slump, and it’s all about digestion, absorption and insulin.

Let’s look at Jim, a recreational athlete, and how his morning starts. He’s up at 5am, grabbing a cup of coffee and half a bagel before hitting the pool for an hour and a half. Jim cranks out 3600 meters before rushing off to work, and is checking his email by 8am. He’s planned ahead, and so he brought oatmeal with a few nuts and some fruit for breakfast.  His body is happy and working on digesting and absorbing the carbohydrates, proteins and fats in his meal. Two hours after eating, Jim’s stomach is empty and has moved its contents to the small intestine. At this point, blood sugar dips causing a slum in energy; it’s 10am and all our Jim wants to do is nap. But a better solution is a snack.

Since our brains run exclusively on glucose we get a little fuzzy when blood sugar levels dip in the mid morning. Many of us would reach for one of those fancy coffee drinks, thinking that we need the caffeine to get a boost. But these are usually filled with lots of refined sugars. These might help for a few minutes, but will cause a serious crash in energy within 30 minutes.

Here are a few options to get Jim – and you – through lunch without a crash:

• A quick snack that combines carbohydrates, proteins and fats will satisfy your hunger, and fuel your brain so you can get some work done.
• Half of a sandwich can be a great option. Many athletes choose half of a PB & J as a morning snack, saving the other half for the afternoon before a workout.
• Try a piece of fruit with an ounce of raw almonds or a string cheese
• Low fat or non-fat plain Greek yogurt with berries
• A hard-boiled egg and a few whole grain crackers
• Hummus with veggies or pita.

Planning ahead for an energy slump by having healthy snacks on hand can help you get through the day without being tempted by the vending machine, the cupcakes in the break room, or another cup of sugary coffee.

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