Many athletic supplements today do contain small amounts of caffeine. Small amounts such as 10 mg per serving are advantageous for improving digestion and absorption of your trail supplements. Larger amounts though, can aid in alertness, cognitive performance and short term memory. Although rarely fatal, taking in too much caffeine in a short period of […]
Steps to Recovery and How to Recognize Signs of Overtraining
Today we will present some science, (thanks in part to US Military exercise physiologists), some experience and some gut feelings to know that it just works. Training is habitual, maybe two times per day you focus on fitness and forget about the greater part of training; that of recovery. Recovery is equally as important as […]
How the body handles exertional heat stress, and how you can manage it
Several issues ago, we discussed over hydration and the problems it can cause, and how to avoid it. With the heat of summer on the horizon, and endurance running events held at altitude and higher temperatures, we need to acclimatize our bodies before jumping from the frying pan into the fire. Winter temperatures will soon […]
How to stay out of the medical tent
From a Medic’s point of view – Preparing for your racing season and “How to stay out of the medical tent” Most of you will start to build the miles before our snows start to melt up here in the Tahoe area if you haven’t already. As you work toward that 50 K, 100 K, […]
Winter Safety Awareness and Survival
As a member of the Tahoe Nordic Search and Rescue Team, I had the privilege today of joining other team members in educating fourth grade elementary school students at Incline elementary about winter preparedness, safety and survival. After a half an hour listening to our education impresario, Bernie Mellor, about what we do as a […]
Exercise induced GI distress in endurance athletes
Gastrointestinal or G.I. problems are quite common and endurance athletes often impairing their performance. This common problem is that the blood flow to the G.I. tract is reduced during the exercise and contributes to the unpleasant symptoms. Decreased blood flow to the intestines or gut ischemia can lead to nausea, vomiting, abdominal pain and diarrhea. […]
Black-eyed Peas Hoppin’ John
Hearty Paleo New Year’s Recipe Black Eyed Peas symbolize money/prosperity for the coming year Black-eyed Peas Hoppin’ John 1 pound dried black-eyed peas 1 pound spicy bulk pork sausage 1 large onion, chopped 2 garlic cloves, minced 2 quarts water 2 tablespoons crushed red pepper flakes 1 1/2 teaspoons fresh ground white pepper 1 1/2 […]
Pumpkin Pies for the Holidays
Prep: 20 mins Cook: 35-40 mins Finish: 15 mins Shelf: 5 days Yield: 6 Pies Portion Size: 1 slice Qty of Portions: 48 Tools Ladle, Measuring Cups, Measuring Spoons, Mixer, Mixing Bowl, Pie/Tarte pan, Rubber Spatula, & Sheet Pan Ingredients 3/4 lb Sugar Brown Lite 2-1/4 lb Sugar Granulated Beet 13 ea Egg Shell Large Bulk Grade AA Fresh 8 tsp Ground […]
Lemon Almond Polenta Cake
Prep Time: 15 min | Cook Time: 1 hr 15 min | Servings: 8 | Difficulty: Medium Ingredients: 1/2 cup polenta, coarse, gluten-free 1/2 cup almond flour, gluten-free 2 teaspoons baking powder 1/4 teaspoon sea salt 1 1/2 cups almonds, toasted 1 cup sugar 1 whole lemon, Meyer if available 3/4 cup olive oil, mild […]
Recipe of the Month – Date Oat Almond Bars
D.O.A. Bars – Date Oat Almond Bars Prep Time: 20 min | Cook Time: 1 hr | Servings: 18 | Difficulty: Easy Ingredients:1 cup pecans, dry-roasted, coarsely ground 1 cup almonds, toasted, coarsely ground 3 cups rolled oats, toasted 2 cups dates, pitted and chopped 1/2 cup dried cranberries 3/4 cup almond butter 1/4 cup […]
