Sweet Treats with a Nutritious Twist

I am all about balance and moderation with food choices.  I feel it is my job to provide my kids with foundational meals to satisfy what they need and allow them to make good and "bad" choices to fill in the gaps.
The following recipes feel like a treat but have some nutritional supplements which demonstrate that not all "healthy food" have a "healthy food" taste.
The gymnasts at my gym voted these three treats their favorites!

Important notables we discussed in our "recipe of the week for wellness" minute:

Iron is an essential mineral which is needed for the transport of oxygen in the body.
As teen's approach puberty they lose iron during menstruation and demanding training and performance activities.
Iron can be found in unlikely food sources such as raisins and lentils.

Dark chocolate and cocoa contain antioxidants and minerals useful to growing bodies.  Developing an appreciation for cocoa minus the loads of sugar in processed candy can be fun and delicious.

Veggies such as zucchini which have a high water content can assist in hydration and also provide vitamins and minerals rather than empty calories.

Treats which contain veggies, whole grains, and/or nutritional value can still be fun and delicious!

Chocolate Zucchini Brownies

Ingredients:

2 cups white whole wheat flour

2 TBS unsweetened cocoa powder

1 tsp baking soda

½ tsp. salt

½ cup butter

1 ½ cups sugar

2 eggs

1 tsp vanilla extract

2 ½ cups shredded zucchini

2 TBS sugar

1 cup dark chocolate chips

Directions:

Preheat oven to 350 degrees and spray a jellyroll pan with Pam

Sift flour, cocoa powder, baking soda, and salt in a bowl

Beat butter and 1 ½ cups sugar until smooth.  Beat in one egg at a time until blended.  Add vanilla extract and blend.

Mix in flour mixture just until incorporated.

Fold in zucchini.

Pour all in pan.

Sprinkle with remaining 2 TBS sugar and chocolate chips

Bake for 25-30 minutes

Chocolate Lentil Brownies

Ingredients:

3 c cooked black lentils

2 c milk chocolate chips

1/2 c unsweetened applesauce

2 eggs

2 tsp pure vanilla extract

2 Tbsp unsweetened cocoa powder

1/2 tsp salt

1 c chopped walnuts

Directions:

Preheat the oven to 350° F.

In a food processor, puree lentils, chocolate chips, applesauce, eggs, and vanilla extract.

Add coco powder, and salt.

Puree until well combined.

Stir walnuts into the batter.

Line an 8x8 pan with parchment paper leaving enough paper to stick out the sides.

Spoon batter into the pan.

Bake for about 30-35 minutes. Cool before cutting.

For a cool twist – roll cooked brownies into little balls and roll in flaked coconut or other topping.  Makes it taste like a truffle!  (Coach Ami’s idea!)

Zucchini-Granola Cookies

Ingredients:

¾ cup butter

11/2 cups brown sugar

1 egg

1 tsp. vanilla

Grated rind of one orange

3 cups grated zucchini

3-31/2 cups whole wheat flour

1 tsp. baking soda

1 tsp. salt

3 cups granola

1 cup dark chocolate chips or cacao nibs

Directions:

Cream butter and sugar. 

Add egg, vanilla, orange rind, and zucchini.

Sift flour, baking soda, and salt into zucchini mixture.

Add granola and chocolate chips

Drop by spoonfuls on cookie sheet.

Bake at 350 degrees for 12 to 15 minutes

*Adding Raisins provides a great source of Iron

Tried and True Snacks for the Gym

Here are some recipes that work as quick energy bites for the gym.

You can find many options on the web.  Below are four options we tried at my gym and they were all two thumbs up from our gymnasts.

Important notables we discussed in our "recipe of the week for wellness" minute:

Gymnasts need fat as a long-lasting fuel and to help regulate their metabolism.
Fats help prevent sugar spikes.
Good fat choices:  nuts, seeds, olive oil, coconut oil, fatty fish such as salmon, avocado.

Gymnasts need carbs as an energy source during training.

Complex carbs are needed as slow-burning fuel for long workouts.

Examples:  whole grain breads and pastas, rice, potatoes, vegetables.

Simple carbs are needed for quick bursts of energy.

Examples are fruits and small sugar treats.

Carbs are needed most before and during workouts and competitions.

From the Mom perspective these recipes were easy to make, time efficient, and have a long shelf life.  They can be stored in the refrigerator or frozen for future use.

The ingredients are least expensive at Trader Joe's

Homemade Superfood Protein Bars

Ingredients:

1/4 cup raw unsalted almonds
1/4 cup unsalted walnuts
1/4 cup pumpkin seeds
3 TB chia seeds
2 cups cups medjool dates, pitted
1/3 cup protein powder
2 TB maca powder (optional)
1/2 cup dried blueberries
3 TB cocoa nibs or dark chocolate nibs

Instructions:

Put almonds, walnuts, pumpkin, and chia seeds into a food processor or high power blender. Pulse for 15-30 seconds until nuts and seeds are crumbly. 

Add in medjool dates, protein powder, blueberries, and cocoa nibs. Process or blend until a dough ball forms.  Add coconut oil if consistency is too thick.

Lay out a 2-foot length of plastic wrap. Dump the dough onto the plastic wrap and flatten into a 1-inch thick rectangle.

Cover with plastic wrap and refrigerate until hard.

Cut into 8 bars.

Wrap each bar individually and store in the refrigerator for 1 to 2 weeks, or in the freezer for up to 3 months.

Healthy Energy Bites:

Ingredients:

1 ½ cups whole rolled oats (chopped lightly in food processor)

1 ½ cups rice crispy cereal

½ cup shredded coconut

¼ cup chia seeds

¼ cup flax seed (ground)

½ cup smooth peanut butter

¼ cup virgin coconut oil

¼ cup honey

 ¼ cup mini dark chocolate chips

Instructions:

Stir together peanut butter, coconut oil, and honey until smooth.

Combine dry ingredients in a separate bowl

Pour peanut butter mixture over dry ingredients and mix until combined.

Spray an ice cube tray with oil and press mixture into this or form small balls.

Add coconut oil if consistency is too thick or if it does not form into tray/balls.

Chill/Freeze 30 minutes to set.

Place in air tight container in fridge.

Peanut Butter Pretzel Energy Bites:

Ingredients:

1 ½ cup rolled oats

1 ½ cup pretzels

½ cup unsweetened cocnut

¼ cup chia seeds

½ cup peanut butter

¼ cup coconut oil, softened

¼ cup blue agave

Instructions:

Pulse the oats and pretzels in food processor one at a time.

Mix all ingredients together until combined.

Spray an ice cube tray with oil and press mixture into this or form small balls.

Chill/Freeze 30 minutes to set.

Place in air tight container in fridge.

 

High Energy Muffins

Ingredients:

2 cups rolled oats
1/2 cup almond butter
1 banana
1/3 cup dried blueberries
1/3 cup almond milk
1 tsp baking powder
1/3 cup dried cranberries
1/3 cup dark chocolate chip
Optional:  A scoop or two of chocolate or vanilla protein powder.

Instructions:

Mix all ingredients and place in muffing tins.
Bake at 350 degrees for 15 minutes.

Basic Nutritional Guidelines Based on Mom Research ( I am NOT a nutirtionist!!)

First the disclosures and disclaimers:  I am not a nutritionist nor do I play one on TV.  I am just a Mom with a student athlete and a PT who loves working with gymnasts.

The position I hold at my gym involves assisting in the prevention of injuries and promotion of wellness.

During the summer (which is our off season,) I talk to the gymnasts about basic nutrition and bring in a healthy food item for them to sample in hopes of widening their horizons and encouraging healthy choices.

I put together a few power point slides to help the gymnasts at my gym have a visual "at a glance" look at the topics we cover.  Here are the slides I posted at my gym:

http://www.lisasatalino.com/wcga-resources.html

My quest for learning about nutrition led me to several great resources:

http://gymnasticsrescue.com

http://healthyeating.sfgate.com/nutrition-teen-female-gymnasts-3115.html

https://usagym.org/docs/Home/120610_weightmanagement.pdf
These are the bullet points I put together for ease of sharing and distilling information to my gym:

Nutrition News for Young Gymnasts:

These are the topics we covered in our “recipe of the week” time this summer in our “Pre-Hab/Wellness sessions:

Carbohydrates for Energy:

Depending on the duration and intensity of practice, most female teen gymnasts require between 2,000 to 2,400 calories per day, 50 to 60 percent of which should come from carbohydrates. For main meals, your gymnast should consume complex carbohydrate foods such as whole wheat bread and pasta, high-fiber breakfast cereals, low-fat or fat-free dairy products, fruits and vegetables. Additionally, snacking on nutritious, energy-rich foods such as a banana, yogurt with granola and fruit, low-fat cheese and crackers or a peanut butter and honey sandwich before and after practice will enhance her performance and replenish muscle stores.

Protein for Muscles:

Teen gymnasts need protein for building new muscles and tissues, to repair and strengthen muscles after strenuous practice, and for hormone and enzyme production. Calculate the amount of protein in grams required by your teen gymnast by multiplying her weight in pounds by 0.85 and dividing by 2.2. Include lean cuts of meat, poultry, fish, eggs, beans, lentils or tofu in every meal to meet protein requirements. Although 20 to 25 percent of total calorie intake should come from protein, avoid fried, breaded burgers and fatty cuts of meats, which increase calorie intake.

Healthy Fats:

In spite of their negative reputation, some fats are essential for building body cells and nerves, insulating and protecting organs and aiding the absorption of vitamins. Your teen needs about 20 to 25 percent of her total calorie intake from fat, most of which should be from healthy unsaturated fats such as those in fatty fish, olive oil, canola oil, nuts and seeds. Saturated fats found in whole milk, butter and fatty meats should not contribute more than 10 percent of the daily calorie intake, and trans fats from fried food and processed snacks should be avoided as they may increase blood cholesterol levels.

Bone Health:

Your gymnast needs 1,300 milligrams of calcium and 15 micrograms of vitamin D during the teen years. These nutrients help form strong bones that not only enhance gymnastic performance and resist fractures, but also prevent osteoporosis later in life. Low-fat milk and dairy products such as milk, cheese and yogurt are excellent sources of calcium and should be part of your teen’s daily diet. Dairy foods also contain other essential nutrients such as riboflavin, a water-soluble B vitamin as well as phosphorus, vitamin A and vitamin D.

Iron Intake:

Your teen’s diet should supply 15 milligrams of iron, a mineral essential for transport of oxygen throughout the body. Poor iron status resulting from losses during menstruation and demanding gymnastic routines may negatively affect the performance of your daughter. A diet rich in lean meat, eggs, leafy vegetables and fortified whole grains will provide adequate amounts of iron to meet the needs of your growing teen. Additionally, consuming a variety of foods from the different food groups will ensure your teen gymnast is getting all minerals and vitamins required for optimal growth and performance.

Staying Hydrated:

An important factor that decreases coordination, reaction time, concentration and stamina during a gymnastic performance is not drinking sufficient amounts of water. Encourage your teen to drink 10 to 12 cups of water every day. She should especially drink a cup or two before and during gymnastic practice to remain hydrated. Pure water, pure fruit juices and sports drinks are acceptable ways of hydrating your teen, but avoid coffee, tea, soda and sugary fruit punches.

Let's talk food.

How do you accomplish three square meals per day for your student athlete and family when you work full-time?
As painful as it feels on Sunday I cook several meals to carry us through the first part of the week.
My daughter trains 4 hours per day as a Level 10 Junior Olympic Gymnast. Several years ago she began struggling with her health - becoming anemic and often missing school and gym time due to acute illnesses.  I realized her nutrition needed a facelift and made a commitment to ensuring two nutritious meals per day were packed in her bag each morning along with a nutritious breakfast before she left the house for the day.
My commitment to her nutrition made a really big difference in her health as well as her emotional well-being.  She felt better and therefore she was happier.  Her performance improved at school and in the gym.
There are several challenges to preparing meals which can be packed and sent for your athlete as well as taken in by the remainder of the family at alternating intervals.
When everyone is eating in different shifts meal choices become limited.
I intend to share our family's favorite weekday staples along with pregame meals and nutritious snacks which have been tested out on the gymnasts at our gym.
Additionally I highly recommend purchasing an electric pressure cooker/slow cooker as it is possible to cook nutritious meals quickly and easily.  Much to my family's chagrin I call mine the "Wonder Pot" as it has transformed my workload considerably.
If you have a teenage daughter I also recommend cooking in cast iron.  The iron from the cookware leaches into food positively and assists in adding iron to their diet.   An added plus is the delicious flavors arising from a nurtured cast iron pot.

What is living the gym Mom life?

What is living the gym Mom life?
For me being a gym Mom requires an enormous amount of energy and organization.  Planning and preparing three nutritious meals per day for a teenage athlete is a part time job in and of itself.
Creating balance as a family when work, school, practice/rehearsal, and life forge on is a challenge and can be a daunting task for even the most brave of heart.
Add in the need to sleep, complete homework and household tasks, meet deadlines, travel for events, and find time for sweet nuggets of family fun and rest - life moves fast and you need to run to keep up.
Fortunately for me I am blessed with a supportive family and social network.
Together we get it done and figure it out.
If I categorize major themes that carry my family through our life I would have to include food (I'm Italian - what do you expect??,) community, wellness, and FFF (Forced Family Fun - the sweet nuggets of life your kids hate when they are teenagers but will forever keep in their hearts.)
This blog shares insights intended to address all of the above.
I also include professional insights I have gathered in my 32 years as a physical therapist as they pertain to assisting my kids as athletes and performers.
I hope you can take away one little tidbit which assists you in your journey as a parent and family member moving through the joy and challenge of raising your family.