Women's Specific Nutrition and Recipes
Lisa Fallon Mindel has a lot going on. Among other things, she's an athlete, a Certified Nutritionist and a Coeur Ambassador. Here's her amazing recipe for Spring Rolls. More can be found on her site www.wholebodybeautiful.com.
One of my all time favorite recipes to make. So simple and creative. You can add just about anything and keep it low cal, healthy, nutrient packed. Tip: Do all the prepping first.
• 1 package of spring roll papers
•Collards de-ribbed and slightly blanched, red leaf lettuce, or chard to wrap in rice sheets ,
•1 cucumber sliced very thin
• 1 grated or shredded carrot
•1 bell pepper, red or green cabbage cut in thin slices
•Tofu or tempeh cooked cut into slices ( optional) or you may add a chunky homemade hummus.
•½ avocado cut in slices ( optional)
• 1 cup your choice of sprouts
•Anything else that strikes your fancy!
1. Prep all veg first
2. Boil some water in a Large skillet. Turn off
3. Place a rice sheet (if your using the pre-cooked hard sheets) into the water. Let sit for only 7-10 seconds.
4. Carefully remove sheet with tongs or fingers.
5. Let drip then carefully spread out rice sheet onto smooth surface or a kitchen towel
6. First lay collard, red leaf, or chard leaf on top of rice sheet.( I also like to add, before the leaf, the thin cucumber slices so you can see them through the paper at the end)
7. Add on other veggies, tofu, tempeh, or hummus (at one end of the wrap)
8. Start to roll carefully the rice paper, tucking in sides, until completely wrapped.
9. Enjoy with a peanut sauce or a spicy chili sauce.
10. To store for a few days, wrap in cling wrap and place in a storage container in the fridge.
The peanut sauce. 1/4 cup of peanut butter, rice vinegar,water, honey, Sriracha sauce, dash of sesame oil & soy sauce.( adjusting amounts to taste)
Spicy Sriracha Sauce Mix. some Sriracha sauce w/ touch of ketchup,rice vinegar, water, chili flakes, and honey. Adjust amounts to taste
Jess Smith (on the left) is one of our Pro Triathletes. She's one of the nicest individuals you'll ever meet (unless it's race day!) and she was kind enough to share a few of her nutrition tips:
- Healthy Snacks. Find as many healthy snacks as you possibly can - scour the internet and make lists! That way when you go grocery shopping you don't have to keep trying to remember what you need to buy. You will also have more variety in your diet and will be less likely to cheat throughout the day.
- Attack of the pack. Stay away from anything packaged - those foods usually aren't very nutrient dense and are a waste of time and calories.
- Fuel the machine. Think of food as fuel, not a reward. The performance you put out is only as good as the fuel you put in. After a hard workout, the best thing you can do for your recovery is give your body the most nutrient dense foods possible - fruits, veggies, lean protein, nuts, seeds, and whole grains. Why waste that training by sabotaging your recovery and filling your body with junk? (Even if you feel like you've earned it)
- Think ahead. Prepare meals ahead of time - you won't eat out as often (and be tempted to eat unhealthily) and can be a life saver when you're in the middle of a big work and training week. I usually spend 2-3hrs in the kitchen every Sunday cutting up fruits and veggies, making homemade energy bars and shakes, etc...
- It may be more simple than you think. Quit looking for the next best weight loss trick and eat a balanced diet. There are so many gimmicks out there - some are healthy (at least in the short term) and some are incredibly unhealthy. The biggest problem is very little research exists for the impacts of fad diets on your long term health. If you try to pack in the veggies, get your sugar from fruit, focus on protein and good fats, and skip the processed junk you will be on the right track.
- Know yourself. If you're trying to cut out junk, carbs, or sweets, figure out if you are a person who can exercise moderation or has to go cold turkey. I cannot exercise moderation when it comes to sweets. It's unfortunate, yes. If I have 1 cookie, I'll have 10. If I stay away completely, I'm much better off. Sugar is like a drug, the more you have it, the more you want it. Luckily, the opposite is true. It's hard to cut it out, but after a few weeks sans sweets the cravings start to go away. People always say "everything in moderation", but some people aren't wired that way (like me!). If you really have a goal to cut out a bad eating habit, figure out if you are okay with moderation or not. If not, try cold turkey, but give it a month. Then every time you have a craving, think about what is really important to you! Is it that 1 (or 10) cookies, or setting a PR at your next race?
Energy Bar Recipe from Irina
Irina is one of our fantastic brand ambassadors. Here's her recipe for energy bars.
2/3 cup organic tahini spread
1/2 cup brown sugar (packed)
2/3 cup raw organic honey (or molasses) She uses the solid kind of honey and packs it down into the measuring cup.
1 tsp vanilla
3 cups puffed rice cereal
1/2 cup sunflower seeds (shelled)
1/2 cup pumpkin seeds (shelled)
1 cup dried organic cranberries
1/2 cup raisins
Optional: add in some chia seeds
In a large mixing bowl combine all dried ingredients (cereal, seeds and fruit) and set aside. In a skillet, mix the other ingredients and heat on medium until bubbling. Add the vanilla as the mixture starts to bubble. Stir constantly to avoid burning. Remove from heat.
Mix the hot sauce with the dry mixture until all the mixture is coated, then pour into a greased (oiled) 9 x 13 baking pan. Flatten out the combined mixture in the pan and cut into bars. Cover and put in fridge for an hour or so. Remove from fridge, cut into bars again and place in freezer bags for storage.
Approx calories = 273 with 11.5 gms healthy fat, 7 gm protein and 41 gm carbohydrates.
This depends on how many bars you cut the mixture into. The calories are based on 12 bars.This makes a very nutritious snack, pre or post exercise nutrition bar.