Nutrition
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What It Takes to Become a Dietitian
4+ years of classes in the science of nutrition and dietetics, including organic chemistry, biochemistry and nutrient metabolism 1280 supervised, unpaid, practice hours hours of homework, reading journal articles, and completing case studies studying for (and passing) a registration examination a passion for all things food and nutrition These are just a few of the things it takes to become a Registered Dietitian, or a nutrition expert. It’s hard work. Seven years ago, I sat down at an info session at Sage College with interest in starting their nutrition science program. I had just lost 80 pounds and was really interested in food and nutrition. I learned then that in…
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How I Fuel for Long Hikes
Packing enough food for a long hike is so important. Fueling adequately beforehand is also key. It is not fun to “hit the wall” during a long hike. Muscles need glucose (sugar) to form glycogen (the storage form of glucose) which serves as fuel during your hike. When you run out of glycogen, you “hit the wall”, which can lead to extreme fatigue (the same thing can happen during long distance running or cycling!) Nobody wants to feel like that on a hike, so fueling appropriately before, during and after your hike is very important. Carbohydrates provide the body with energy for your muscles, while proteins provide the body with essential amino acids to help build…
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Peanut Butter Chocolate Chip Protein Cookies
With the popularity of protein bars and the new protein “cookie” on the rise, I figured I’d try my hand at baking my own protein cookies. These little cookies pack a powerful nutritional punch! One of the main ingredients, coconut flour, is gluten-free, and high in fiber and iron. I also included oats because they are also a great source of fiber and iron! Replace the eggs with your favorite egg-replacer and they can also be vegan. I added date paste to sweeten them without adding sugar. And of course, they wouldn’t be cookies without chocolate chips. Here I used Chatfield’s 70% cacao double dark semi-sweet chocolate chips (nut, dairy and…
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Nutrition for Endurance Gravel Riding
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Peanut Butter Chocolate Chip Bites
Happy National Nutrition Month! This year’s theme for National Nutrition Month is Put Your Best Fork Forward! Making small, healthy changes really does add up! For example, today I was craving my favorite salted caramel chocolate chip cookies. I was walking through the bakery aisle at the grocery store where they are sold and I was tempted to buy them. However, after getting in some good exercise today, I didn’t want to undo everything I’d already done. I decided against buying those cookies, instead opting to make a healthier sweet treat to curb my cravings. With fiber, protein, and probiotics, these peanut butter chocolate chip bites will satisfy those chocolate chip…
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Nutrition for Endurance Gravel Riding
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Coconut & Date Protein Bites
As part of Food & Nutrition Magazine’s Test Kitchen Program, I made this month’s recipe, Coconut & Date Protein Bites. These little bite-size snacks are gluten-free, full of coconut flavor and have a hint of sweetness, without any added sugar. Original Recipe, via Food & Nutrition Magazine Ingredients: 1/4 cup siggi’s Vanilla 0% Yogurt 1 cup Medjool Dates, chopped (about 12 to 13 large dates) 1 cup raw cashews 1/4 cup hemp seeds, hulled 1/4 cup chia seeds 1/2 cup almond meal 1/4 teaspoon fine sea salt 1/2 cup shredded unsweetened coconut plus more for rolling Directions: Combine all ingredients in a food processor and blend to desired consistency. We…
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