Meals – Page 6 – Move Well with Amy Rizzotto

July 15, 2014

How to FUEL your body for optimal athletic performance: Part 1

Training for a half marathon, full marathon, ultra marathon, century ride, tournament, duathlon or triathlon? In this three part series, you’ll learn how to fuel your body for optimal athletic performance. As a certified sports nutrition and performance coach, I’ll share advice on how to fuel before, during and after your workout or endurance event. Experiment with different options before race day to find what foods work best for you. Keep in mind, fuel should be a balance of nutrients, energy (calories), taste, digestion, budget and convenience. There is no one size fits all, so play around, do your research, try it out and be open to change.

How to FUEL your body for optimal athletic performance: Part 1 – Pre-Workout Nutrition

(Adapted from The Thrive Diet, by Brendan Frazier)

1. Consume carbohydrates and protein in a 3:1 ratio; and include a little healthy fat. Depending on how quickly you digest, try eating 30 grams of healthy, complex carbs (whole grains, vegetables and fruits) and 10 grams of protein 2-3 hours before a workout or competition. If you’ve only got an hour, try half that amount. If you’re timed crunched, try blending 1 tablespoon hemp protein powder, 1 medjool date (pitted) and 8-oz of unsweetened almond milk. Adding 1 teaspoon of a healthy oil, such as flaxseed or coconut oil, helps slow digestion so your body can absorb fat soluble vitamins and deliver nutrients where they need to go. Coconut oil is ideal for workouts because the liver treats it like glucose (a carbohydrate and your body’s go-to for fast fuel).

2. Include high GI carbs for energy now and complex, non-starchy carbs for later. As noted before, glucose is your body’s go-to for fast-acting fuel. In your favorite pre-workout drink try using one or two dates (glucose) as the high-GI (glycemic index) carb for instant-energy and a couple teaspoons of agave nectar (fructose) for slower energy release. Avoiding high starch foods like bagels is important pre-workout. To convert starch into quick-working fuel your body has to work, and during a workout you want all available energy directed toward movement, not digestion.

3. If you’ll sweat during a workout lasting over an hour, you need lots of electrolytes. Lack of electrolytes can lead to “bonking”—or hitting a wall—and, in rare occurrences, can be fatal for endurance athletes. Hyponatremia is the condition of having too much water and not enough sodium (an electrolyte) in your system. Lots of sodium is lost through sweat so you should take in electrolytes during any high-intensity workout lasting more than an hour. Coconut water contains electrolytes as do most sports drinks and gels, however these often contain a lot of added sugar and preservatives. You can proactively replace electrolytes by adding a little salt or dulse powder to your pre-workout drink – just make sure you experiment first. If it tastes gross to you and you won’t drink it, it’s not the right option for you.

4. Consider caffeinating for improved performance. Caffeine is one of the only ergogenic aids that has been proven to significantly improve performance in endurance events and workouts. It’s not for everyone and is not something you should rely on for every workout because doing so will result in increased adrenal fatigue and slower recovery. You can, however, experiment with adding caffeine to a pre-workout smoothie/drink by replacing the liquid component with brewed yerba mate or tea. For the coffee lovers, you can drink a cup of black coffee (dairy is hard to digest so try to avoid it), but that can be tough on both your intestines and adrenal glands so be sure to test it out well before race or competition day.

5. Add health-boosting superfoods to go the extra mile. While the above guidelines should be enough to give your workout a serious jumpstart, you can make your pre-workout drinks even better with the addition of a few superfoods. Chia seeds contain omega-3s which reduce inflammation and improve cognitive function, and your body will absorb them in either whole or ground form. Chia seeds have a very high fiber content, so be careful not to overdo it and give your body proper time to digest. Maca powder is loaded with energy metabolism-enhancing B vitamins and is great for helping the adrenal glands recover from the stress of a workout. Other options to explore are acai, goji berries, spirulina, chlorella, ground flaxseed, etc.

**Check back next week for what to eat during a long training workout or endurance event.**

July 8, 2014

Oatmeal Chocolate Cookies

Sugar is not the devil, but it’s no secret that most of us overindulge in it – sometimes without even realizing. In moderation, sugar can (and likely will) be included in a healthy diet. The problem is that most of us get our sugar from processed foods like candies, cookies and soda. True, homemade treats aren’t necessarily as convenient as store-bought, but 9 times out of 10 they’re better for you and your family. These Oatmeal Chocolate Cookies take it to the ‘alternative’ extreme of gluten-free and vegan, but even a homemade batch of buttery chocolate chip cookies is a healthier options than Chips Ahoy. Take baby steps first if you’re kicking a processed sugar habit before making your way to the wild side of chia seeds and raw coconut sugar in your baked goods. For those of you that are already on the natural foods path, these cookies are a tasty treat that you can get away with eating for breakfast every now and again. That’s right, chocolate for breakfast.

Oatmeal Chocolate Cookies

{makes 12 cookies}

What You’ll Need:

1 medium banana (really ripe)
1/4 cup apple sauce
2 Tbs almond butter
1 cup gluten-free rolled oats
2 oz 100% cocoa dark baking chocolate
2 Tbs coconut palm sugar (or 1 Tbs raw cane sugar)
2 Tbs chia seeds
2 Tbs dried, unsweetened cherries (optional)
2 Tbs unsweetened, finely shredded coconut (optional)
1/4 tsp sea salt

How to Make Them:

Preheat oven to 350 F. Line a baking sheet with parchment paper or a baking mat and set aside.
In a large bowl, add wet ingredients and mix until smooth. In the same bowl (no need to make two messy for this one), add your dry ingredients and mix until well-combined.
Roll 1 Tbs of the mixture into 1″ balls and place onto prepared baking sheet, using your finger to press down the center of each one. Make sure there’s at least 1″ of space between each cookie.
Bake for 15 minutes. Remove from oven and allow cookies to cool on baking sheet for 5-10 minutes before transferring to a baking rack to cool completely.

Store in an airtight container counter-top for up to a week, in the fridge for up to two, or in the freezer for up to three months.

June 30, 2014

Recent Events: Fueling Amazing with Athleta and Nutrition for Athletes with Off Road Cycling

The first official weekend of summer was jam-packed with fun. Not only was I at the studio (Yoga Heights) more than usual with my business partner getting some well-deserved R&R, but I had one MOARfit event each day to make it extra special.

**First up – Fueling Amazing with Athleta Georgetown:**

I had such an awesome group of yogis Saturday, June 21 for the Athleta Summer Solstice celebration down on The Labyrinth at Georgetown Waterfront Park.

More than 25 people braved the temperamental weather and didn’t let a few rain drops during our sun salutations dampen the fun.

A great big THANK YOU to everyone that came out for the event and to Athleta for including me as their teacher for this powerful group!

Stay in the know on future FREE Athleta Georgetown events by following them on Twitter @Athleta_DC. And while you’re at it, follow me @MOARfit! #fuelingamazing

To cap off the weekend – Nutrition for Athletes at Off Road:

A fit-fabulous group of 15 runners (and some cyclists) came out to Off Road Indoor Cycling Sunday, June 22 for my Nutrition for Athletes Workshop. We covered pre-, during and post-race nutrition, all the while sampling delicious granola from my girl Alicia at Greenheart Wellness and smoothies concocted by yours truly.

Keep checking the blog for a little fit-focused nutrition knowledge coming your way in July!

June 23, 2014

Black Rice and Lentil Veggie Burgers

After a weekend of eating way more meat than usual (ballpark franks – go Nationals! – and barbecue), I decided it was high time for a Meatless Monday recipe. I love making homemade veggie burgers because you’re in charge of what goes in, and what stays out. My Black Rice and Lentil Veggie Burgers are loaded with plant-based protein (1 cup of lentils has 20 grams), iron, zinc and antioxidant-rich veggies like asparagus and carrots. I used rolled oats in place of bread crumbs and gelled chia seeds instead of eggs to bind these beauties together, keeping the end result gluten-free and vegan.

Serve them over a bed of fresh mixed greens, some sliced fresh avocado and tomato, and kick it up with your favorite hot sauce for a simple, healthy supper or easy-to-pack lunch for those of you on the go. These would also be awesome for any vegetarians in need a Fourth of July BBQ alternative to burgers and hot dogs.

Black Rice and Lentil Veggie Burgers

{makes 6 patties}

What You’ll Need:

1 cup black rice
1/2 cup lentils
1/2 cup carrots, coarsely grated
1/2 cup asparagus, coarsely grated
1/2 red onion, diced
2 cloves garlic, minced
1/2 cup gluten-free rolled oats
1/4 cup chopped mint
2 Tbs chia seeds (soaked in 4 Tbs of water)
1 Tbs cumin
Salt and pepper to taste
1/4 cup olive oil

How to Make It:

Preheat oven to 350 degrees F
Bring the rice to a boil with two cups of water. Reduce to a simmer and let cook, covered, for 35-40 minutes or until all water is absorbed. Remove from heat and fluff with a fork. (Tip: Do this ahead and save time.)
Cook the lentils in 1 1/2 cups of water. Cover, bring to a boil, lower heat, and cook for about 20 minutes or until the lentils are tender and the water is mostly absorbed.
Add chia seeds to water and let stand for 15 minutes until they gel and thicken.
Combine rice, lentils, chia seeds and add all the remaining ingredients (except the oil) in a large mixing bowl. Mix thoroughly.
Take half the mixture and place it in a food processor, pulsing until it forms a thick paste. Add it back to the unprocessed mixture and kneed by hand until combined.
Use a 1/2 cup dry measuring cup to scoop some of the mixture into your hands. Form patties with your hands, flattening on the top and bottom. Refrigerate for 30 min (or up to 24 hours).
Place a heavy skillet over medium/high heat, add the oil and heat until hot but not smoking. Add the patties and cook for 1-2 min on each side or until each side is firm and golden.
Place in a baking dish in the oven for about 15-20 min.
Serve immediately or let cool and store in refrigerator for up to 10 days or freezer for up to 3 months.

June 16, 2014

Gluten Free Strawberry Balsamic Tart with Mint

Two weeks ago, I shared a recipe for Gluten Free Pie Crust. On this Meatless Monday, it’s time to fill it!

With all the yummy fresh strawberries I’ve been receiving in my weekly From the Farmer basket, I couldn’t resist making a Strawberry Balsamic Tart. This sweet and savory treat is perfect for a summer night and easy to transport to a friend’s BBQ as long as you leave it in the pan. It’s on the healthier side of dessert so feel free to indulge guilt-free or perhaps break the rules and have it for breakfast!

Gluten Free Strawberry Balsamic Tart

What You’ll Need:

1 recipe of Gluten Free Pie Crust
1/2 cup + 2 Tbs balsamic vinegar
2 tsp raw (or lavender-infused…) honey
1 pint fresh strawberries (washed, hulled and sliced) – or about 2 cups sliced
5-10 mint leaves

How to Make It:

Pre-heat oven to 400 F.
Add balsamic to a saucepan and cook over medium heat until reduced by about half. Let cool and it should form into a nice syrup or “reduction.”
Melt honey and add to the balsamic reduction. Stir to combine.
Roll pie crust thin between two sheets of parchment paper. This doesn’t have to be perfect as you’ll press it into your pie dish or tart pan. Make sure you get all the way up to the edges and rim of the pan and spread the dough around evenly.
In a large bowl, mix cut strawberries and balsamic/honey mix. Spread mixture evenly inside crust.
Bake for 25-30 min or until the crust edges turn a nice golden brown. Remove and let cool 10-30 min.
Cut up mint leaves and sprinkle on top. Serve on its own or with a rounded scoop of vanilla ice cream or coconut sorbet.

Don’t forget, my readers receive 20% off their first 4 From the Farmer baskets with code ‘MOARfit’ at checkout!

June 3, 2014

Gluten-Free Pie Crust

Whether you are one of the estimated 3 million Americans living with Celiac Disease, have a known allergy or sensitivity, or are just curious to see how you might feel, making the switch to a gluten-free diet isn’t easy. Gluten hides in sneaky places like salad dressings, soups and even cosmetics. Beyond deciphering which food and beauty products are truly gluten-free, we all still want and need to enjoy life, and a big part of that big picture happiness is eating. That’s why one of my main nutrition counseling aims is to help those that want or need to be gluten-free learn how to shop and cook without sacrificing on flavor and enjoyment.

Let’s face it, life without bread, pancakes, pasta and most desserts would be pretty devastating for me and most people. Luckily, there is so much culinary creativity out there these days that you can have your gluten-free cake and eat it too. While I’m not tackling an actual cake in this post, I am bringing you the foundation of endless sweet treats: Gluten Free Pie Crust. This crust is light and flaky and can be made vegan by swapping coconut oil for butter. Fill it with your favorite seasonal fruit, a hint of healthy sugar (coconut palm sugar, agave, real maple syrup), a squeeze of lemon and some fresh herbs for a surprising and yummy twist and you’ll forget you’re eating something considered “alternative.”

Gluten Free Pie Crust

What You’ll Need:

1 cup spelt flour (or your preferred gluten-free flour)
1/2 cup almond meal
1/2 cup organic butter or coconut oil
1-2 tsp coconut palm sugar or cane sugar
1/2 tsp sea salt

How to Make It:

Soften butter or coconut oil in microwave until just melted.
Mix all dry ingredients together in a large bowl. Add your liquid and mix again.
Form into a ball and refrigerate for at least a half hour (you can also freeze this for up to 3 months).
When ready to bake, remove from refrigerator and place between two pieces of parchment paper. Roll it to desired thickness with a rolling pin. Drape the flattened dough over your preferred pie dish or tart pan. Don’t worry if the dough falls apart a bit, just press it into all corners and all the way up to the rim and make sure it’s distributed evenly so it cooks through.
Bake at 400 F for 10 min on its own then reduce to 350 for another 35-40 min with your desired filling inside.

May 28, 2014

Christmas Came Early to the MOARfit Kitchen!

For years I’ve wanted to get on board with a CSA (Community Supported Agriculture) program but have always found an excuse–I travel too much, the food will go to waste, I only cook for one, etc. I love the farm-to-table movement and I fully understand the importance of supporting locally grown, healthy fresh produce. By doing so you reduce your carbon footprint, support small farmers and, if you haven’t tried food fresh from the soil that hasn’t had to travel by land, air and sea to reach your plate, it also tastes better.

This May, my excuses ran out and a golden opportunity to dive into the farm-to-front-door movement arose that I couldn’t resist. As you may know, MOARfit is now partnered with Yoga Heights, the yoga studio and wellness center I co-own here in Washington, DC. I’m offering my health coaching services to our awesome community with one-on-one nutrition consultations, seasonal group detoxes and educational workshops (details on our website). This partnership has recently turned into a triple threat as we’ve partnered with the stellar people over at From the Farmer. Their approach, passion and product hooked me instantaneously. The proof’s in the picture. Check out my amazing first bounty of goodies below.

If you live in DC, you should give it a try. Here’s why:

Each week From the Farmer hand selects what’s local, most delicious and in-season and deliver it right to your door, stoop or apartment complex;
Even better, you can customize your basket each week so you receive what you want and decrease the likelihood you’ll waste any beautiful food;
AND you can even suspend your baskets on a week-by-week basis if you know you’ll be out of town one weekend or have a bunch of social events lined up that will keep you from your kitchen.

They’ve made it so easy. With all our busy schedules it should be a no brainer when ease and health go hand-in-hand. Not yet sold? Use code MOARfit at checkout and you’ll save 20% on your first 4 deliveries. I go with a half bushel and it’s easily enough fresh fruits and veggies for two busy working professionals for the week.

Their philosophy is simple: be local, passionate, sustainable, and connected. And when they say local, they mean local. All of their farm partners and artisanal producers reside within 150 miles of DC. I can’t wait to go and see where the food comes from first-hand one of these days!

The weekly produce has been inspiring me to be more creative with my cooking and to keep it simple so as to showcase these fresh ingredients in all their flavorful glory. From baked tomatoes drizzled with olive oil and stuffed with fresh herbs to a gluten-free strawberry balsamic tart with mint (recipe coming soon!), these farm fresh goodies are bringing out my culinary A-game!

Get on board and celebrate summer with tasty, real food all the while doing your part to support family-owned businesses and locally grown produce!

May 13, 2014

Harissa Pomegranate Roasted Chicken with Avocado, Grapefruit & Mint Salad

Those of you that have been reading this blog for the last couple of years know that I tend to share vegan and/or gluten-free recipes, featuring organic, local and nutrient-dense “superfoods” as much as possible. While this is a healthy, earth-friendly and local-business bolstering approach to nourishment, it’s not necessarily affordable or realistic for large swaths of the population.

With that in mind, I am incredibly grateful that I am able to eat the way I do and am passionate about making healthy eating as universally doable as possible. For those who can afford organic and/or local ingredients and can supplement their diets with emerging superfoods (chia seeds, coconut oil, maca powder, etc), the work is in creating recipes that are easy to follow and still taste delicious after weaving in all those extra nutrients and swapping out empty ingredients. For the rest, who still want and ought to have strategies and guidance for feeding themselves and their families without having to sacrifice other basic needs, the job is admittedly a lot tougher. I’m currently working on food education and nutrition workshops for my new studio, Yoga Heights, that will tackle this tough task and will ultimately help me and YHDC co-owner, Jess Pierno, further our mission of offering yoga, pilates and nutrition to create balanced wellness for every body, at every level and every budget.

Two strategies I often suggest for people trying to eat healthy on a budget is to pay attention to the cuts of meat they purchase and to use spices to add bold flavors to basic meals. Apart from my decision and ability to use organic chicken instead of generic, this recipe fits the bill. Chicken thighs are a much more affordable cut than breast meat, especially when you buy them bone-in, skin-on—or better yet, get the whole chicken and butcher it yourself. For health purposes, I’d suggest you skip the skin except for special occasions. Harissa is a North African spice blend featuring a variety of flavors ranging from hot chile to caraway. I picked some up the last time I was in Ethiopia and love using it on meat and fish.

While it takes some investment up front to stock your pantry with spices, oils and special ingredients, it pays off in the long run. Just think of all the ways I’ve already used pomegranate molasses!

This dish is great for a summer dinner party with friends. The cooling Avocado, Grapefruit and Mint salad is a nice complement to the spicy Harissa Pomegranate Roasted Chicken. It’s a feast for the senses—nose, eyes and mouth delight!

Inspired by a recipe I saw in Women’s Health (May 2014). Unfortunately there’s no online link!

Harissa Pomegranate Roasted Chicken with Avocado, Grapefruit & Mint Salad

{makes 4 servings}

What You’ll Need:

4 organic, bone-in chicken thighs (skinless)
1/4 cup olive oil
Juice of 1/2 lemon
1 Tbs pomegranate molasses
1/3 cup harissa
Sea salt and pepper to taste
2 large grapefruits, sectioned
2 avocados, sliced
1/2 cup gently chopped or torn mint leaves

How to Make It:

Combine oil, lemon juice, pomegranate molasses, harissa and salt & pepper in a food processor or blender and puree until smooth.
Place chicken thighs in a roasting pan or rimmed baking sheet. Cover chicken in harissa-pomegranate sauce, cover with foil and refrigerate for at least 2 hours (optimally overnight).
Preheat oven to 400 F.
Remove chicken from refrigerator. Bake, covered, for 20-25 min. Remove from oven and let sit for 10 min before serving (seals all the yummy juices inside).
When ready to serve, divide avocados, grapefruit and mint equally between 4 plates. Place one chicken thigh on top of each salad and drizzle with sauce run-off.

I hope you like this one as much as I did! It’s a little spicy, bold and bright. Mmm mmm.

May 6, 2014

Kale Salad with Meyer Lemon, Pomegranate and Cumin Dressing

Sweet and smoky. Tangy and herbal. Light and rich. My Meyer Lemon, Pomegranate and Cumin Dressing takes kale salad to another level. I know, sometimes I’m not so humble. Seriously though, my dear friend Jeanine can attest that this salad dressing is all those things and then some. Add a handful of pistachios and dried cherries to the mix and you have a healthy side dish for all your summer meals and an easy contribution to any cookout.

If you read last week’s post (Pomegranate Power Bites), you probably already picked up that I’m on a pomegranate molasses kick. How could I not be? The stuff is packed with the powerful immune system-boosting antioxidant, vitamin C. It also contains several B vitamins which help your body produce energy and maintain healthy muscular, cardiovascular and nervous system function. It’s also super flavorful so a little goes a long way!

KALE SALAD WITH MEYER LEMON, POMEGRANATE AND CUMIN DRESSING

For the dressing:

1/2 cup olive oil
Juice of 1 Meyer lemon
1 Tbs apple cider vinegar
3 Tbs pomegranate molasses
1 Tbs cumin
1/2 tsp pink Himalayan sea salt
1/4 fresh basil leaves

For the salad:

6 cups kale, de-stemmed and chopped
1/4 cup roasted, unsalted pistachios
1/4 cup unsulphured tart cherries

Directions:

Dress 6 cups (or heaping handfuls) of chopped kale with 2/3 of the dressing – set the rest aside for serving.
Massage the kale leaves for a minute then cover and refrigerate for at least one hour (and up to 24).
When ready to serve, add in the pistachios and dried cherries. Add what remains of the dressing to taste.

May 1, 2014

Pomegranate Power Bites

This healthy treat is made entirely from only three whole foods (plus spices) and is vegan, gluten-free, grain-free and raw. My secret ingredients are cardamom and pomegranate molasses which give it a Mediterranean vibe. With my nutrition clients, I tend to steer clear of prescribing any pre-packaged diet (e.g. Paleo, Thrive, etc) and instead tailor healthy lifestyle strategies to where they are and where they want to be with their overall well-being. The Mediterranean diet, however, is something I can get behind with clear conscious and confidence. Less of a diet and more of a lifestyle, it has been scientifically linked to reducing inflammation, decreasing the risk of diabetes and lowering cholesterol and high blood pressure. It’s all about eating tons of fruits and vegetables, choosing whole grains instead of refined, cooking with heart healthy fats like olive oil, eating less meat and more fish and legumes, seasoning with spices rather than tons of salt, cutting back on sweets and drinking some red wine here and there–sounds like a life I’d like to lead!

I’ve posted several Mediterranean diet-friendly recipes on MOARfit over the years–like my Pesce alla Puttanesca, Quinoa Black Bean Zucchini Burgers and Farro and Leek Risotto–but I’ve yet to provide a healthy snack option. This one happens to be sweet thanks to pomegranate molasses and dates, and is perfect a few hours before a workout or immediately after because of its carb: protein ratio.

Here’s a quick summary of the health benefits of Pomegranate Molasses:

This sweet and tangy elixir is made of pomegranate juice, sugar and lemon (p.s. you can make your own, though I didn’t for this recipe). The main ingredient, pomegranate juice, may prevent or slow the accumulation of cholesterol in your arteries. Pomegranate molasses contains tons of the powerful antioxidant, vitamin C, which as you likely know thanks to products like Emergen-C seriously boosts your immune system. It also delivers several B vitamins including B1, B3, B5 and B6. Vitamin B1, or thiamin helps your body produce energy and is key to healthy muscle, cardiovascular system and nervous system function; vitamin B3, or niacin, benefits your skin, nervous system and digestive system; vitamin B5, or pantothenic acid, is important for healthy growth (eat up kiddos!); and vitamin B6, or pyridoxine, helps your body digest and use proteins and transport oxygen via red blood cells throughout your body.

POMEGRANATE POWER BITES

What You’ll Need:

{makes 20 1″ bites, or 10 servings}

2 cups raw organic almonds and/or cashews (mixed or not)
8 Medjool dates, pitted
3 Tbs pomegranate molasses
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp ground nutmeg
1/4 tsp cardamom
1/4 tsp fine sea salt
1/2 cup shredded unsweetened coconut (optional: for rolling)

How to Make Them:

Soak almonds and/or cashews in water for 2-3 hours. Drain.
Combine all ingredients in a food processor (not a blender!) and pulse until it comes together in a dough-y consistency. (You may want to add a few splashes of water depending on your food processor).
Refrigerate for at least 30 minutes.
Shape into 1″ balls and roll in unsweetened coconut.
Store in the freezer for up to 3 months. Remove 10-20 minutes before serving to avoid brain freeze.