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health food Archives - Link Endurance

Episode 42 Quick Healthy Meals Part 2, Benefits of Almond and Coconut Flour, Benefits of the Curtsey Lunge

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In this episode I give you two more great ideas for fast, healthy, and SUPER EASY breakfast/snack ideas. With these recipes I talk about the health benefits of using almond flour and coconut flour vs enriched wheat/white processed flours. I also talk about the last movement in my series of “multi-directional” lunges, the curtsey lunge. You will learn the benefits and precautions for using this move, plus how to put all 3 lunges into practice.

To listen click here, or download on iTunes for later.

To see the recipes for both Blueberry and Banana Walnut muffins, go to my home page and click the “recipes” tab.

If you have any questions or comments please leave them below.

Coach Mo’s Pre- Race Week Food Log Part 1

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You will notice in this week’s food log there is not a ton of “variety”. Now is not the time to try new foods that you aren’t sure work with your digestive system. Stick to high quality foods/ingredients and get creative AFTER the race.

Monday 3-17-14

Breakfast:
Super Mo Shake. See recipe here.
Why this shake? It is full of anti-inflammatory ingredients, and is very easy to digest. The last thing you want the 2 weeks leading up to a big race is heavy foods that don’t digest well.

Lunch:
Spinach Salad w/Sardines & Strawberries: Don’t make that face! It’s really good!
5 cups organic spinach
1/2 cup shredded beets (to build red blood cells)
artichoke hearts (anti-inflammatory)
organic strawberries (vitamin-C)
Extra Virgin Olive Oil “this” brand (around 2Tbsp, I don’t measure 🙂 )
1 pack Wild Planet Sardines in EVOO (these babies are FULL of heart healthy & anti-inflammatory omega-3 FA’s)
Couple dashes Himalayan Pink Salt
Why this salad? It is full of healing foods with vitamin, mineral & anti-inflammatory ingredients.

Afternoon Snack:
1 serving Dark chocolate with sea salt. I LOVE this brand.
Why dark chocolate? Always choose at least 70% cacao. The darker the better. Great source of iron, magnesium, and even calcium.

Dinner:
Nori Avocado & Kale Egg Wraps with Rosemary Hash:
Eggs for dinner?? Uumm Yes!
Check out the recipe here.
Why this meal? Nori is packed with energy boosting iron and the pastured eggs are loaded with easily digested protein for rebuilding muscle. Iron is often deficient in most endurance athletes due to sweating and can lead to fatigue among other things.

Tuesday 3-18-14

Breakfast:
Super Mo Shake

Lunch:
Same Salad as Monday

Afternoon Snack:
Same Dark Chocolate

Dinner:
Asparagus & Watercress Soup with 2 Nori Egg Wraps

Wednesday 3-19-14

Breakfast:
2 Nori Wraps with 1 cup Rosemary Hash. This is good stuff people!

Lunch:
Blood Orange Salad with 5oz wild caught salmon:
Check out the recipe here.
Why this meal? Blood oranges are loaded with vitamin-C and are a very easily absorbed source of carbohydrate energy. Be sure to choose WILD salmon vs farm raised salmon. Farm raised salmon is typically higher in pro-inflammatory omega-6 fatty acids

Afternoon Snack:
1 serving (1/4 cup) toasted pumpkin seeds

Dinner:
6oz baked Cod
Roasted Asparagus
Sweet Potato Bites (about 1 cup)
Dessert :-). 1 cup raw chocolate pudding w/coconut whip cream

Thursday: 3-20-14

EXACT Same as Wednesday for breakfast-afternoon snack

Dinner:
Mixed Green Salad with 5oz grass-fed burger patty
Why this meal? if you eat GRASS-FED beef it is full of good omega-3 fats and is loaded with iron. I have a race tomorrow night so I want to be sure my energy stores are topped off and red blood cell count is high for oxygen delivery.

Friday: 3-21-14
Breakfast:
Nori Egg Wrap with Rosemary Hash

Lunch: Had a lunch meeting at a local restaurant HG Sply. All locally sourced meats and vegetables 🙂
Duck Confit
Roasted brussels sprouts
Sauteed shiitake mushrooms
Sweet potato hash
1 egg sunny side up

Ran a 5k at 6:30. No snack, still full from lunch

Post race:
5 MAP Amino Acids
Dinner: got home late so I made the Super Mo shake. If you get home late but still need to fuel, a shake is the best option in my opinion. The last thing you need late at night is your body trying to digest a meal that you probably didn’t chew well. A shake is already broken down.

Saturday: 3-22-14

Breakfast:
Super Mo Shake

Lunch: another meeting at HG Sply
Duck Confit
Roasted brussels sprouts
Sauteed shiitake mushrooms
Sweet potato hash
1 egg sunny side up

Dinner: I have a sprint distance triathlon tomorrow morning. My pre-race meal is usually a grass-fed burger with sweet potato fries or a 4oz grass-fed filet with a sweet potato and ghee butter. NOTE: The beef NEEDS TO BE GRASS-FED. Eating a beef patty loads your body with heme iron which enhances oxygen to working muscles.
Grass-fed burger with avocado & sweet potato fries.
*** I also ate this at 6pm to be sure it is all digested by bed at 9:30 ***

Sunday: 3-23-14 RACE DAY

Breakfast:
Bullet Proof Coffee
6MAP Aminos
2 Salt Tabs
1 water bottle with chloroxygen

Lunch:
3 eggs
1/2 avocado
1.5 cups sweet potato hash

Dinner:
Wild Salmon Salad with lots of greens.