Jul 082014

Curious about the best way to fuel yourself for your swim workout? Check out this article from About.com specifically directed at swimmers and fueling for their workouts (note, not race day nutrition). Click the photo below to access the article. In essence…

These small changes in physiological parameters secondary to the GI of certain foods suggest pre-exercise intake plays a small role in performance or the physiological parameters tested in this study do not correlate with performance enhancements. The notion that the exact pre-exercise carbohydrate consumption is insignificant is rarely discussed, as the food and supplement industry spend large sums of money on marketing, but the bulk of the literature notes minimal benefits of performance, the best indicator for elite athletes. 

Whew! Guess that means I can have my banana and yogurt, or even a small bowl of oatmeal or cereal before I set off for my swim workout!

Yogurt banana

May 232012
There is a lot of nutritional information out there. I found one today on Active.com targeted toward athletes. http://www.active.com/nutrition/Articles/5-Best-Carbs-for-Athletes.
Basically, it says the top 5 carbs for athletes are: sweet potatoes, oats, wild rice, bananas, and chickpeas. I score great on 3 of the 5, but need to work on adding more wild rice and chickpeas into my diet. How do you rank?
Here’s a recipe from Kraft with one of the five on the list, sweet potatoes. Both Coach Susie and I make this recipe. It is super easy and incredibly yummy!
One-Pan Baked Chicken & Sweet Potatoes


what you need

what you need



1/2 cup KRAFT Zesty Italian Dressing

3 Tbsp.  brown sugar

1 Tbsp. chopped fresh thyme

1-1/2 lb.  sweet potatoes (about 3), cut into 3/4-inch-wide wedges

1 broiler-fryer chicken (3 lb.), cut into 8 pieces



make it


HEAT oven to 375ºF.

MIX dressing, sugar and thyme in large bowl. Add potatoes; toss to coat. Transfer potatoes to 15x10x1-inch pan, reserving dressing mixture in bowl.

ADD chicken to reserved dressing mixture; toss to coat. Place in pan with potatoes.

BAKE 1 hour or until potatoes are tender and chicken is done (165ºF). Transfer chicken and potatoes to platter. Strain drippings from pan; pour strained sauce over chicken.



kraft kitchens tips



Serve with your favorite steamed vegetable to round out the meal.



Substitute fresh rosemary or 1 tsp. dried thyme leaves for the fresh thyme. Try using thighs and drumsticks, or chicken breasts in place of a whole chicken.