#FridayFuel – Ultra Bites

This recipe features Unived Ultra Butter which has become a staple for me before races and big training days. Ultra Butter contains peanuts, cashews, virgin coconut oil, dried coconut, pea protein, dates, himalayan pink salt, cocoa powder, and vanilla flavor. It tastes great on its own and comes in handy packaging so that you can eat it on the run. I’ve also been enjoying it in my oatmeal, as a waffle topping, and with my apples 🙂

Ultra Bites

  • Servings: ~15 balls
  • Difficulty: easy
  • Print


Ingredients

  • 1 cup pitted dates, soaked for 10 minutes & drained
  • 1 packet of Unived Ultra Butter
  • ¼ cup vegan chocolate chips (or sub any add-ins like dried fruit)
  • 1 Tbsp chia seeds (or sub flax or hemp seeds)
  • 2/3 cup gluten free rolled oats

Directions

  1. After dates have been soaked and drained, pulse in a food processor until combined in a dough-like consistency.
  2. Add the remaining ingredients & pulse until combined. You want them to be chunky, so don’t overprocess.
  3. Scoop mix and roll into balls of desired size. Should yield ~ 15.
  4. Allow to chill in the fridge for at least 15 minutes. Store them there as well.

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#FridayFuel – Muir Energy Gels Product Review


During my spring training trip I decided to test a new gel on the market. Muir Energy caught my eye when I saw they are using simple, clean ingredients. I also love that the products are hand-made in small batches in Southern California. SoCal is where I got my start in running – a place close to my heart! Here is what stood out to me on their site:

  • Muir Energy uses only 4-6 ingredients for all of its products. That’s it!
  • Muir Energy is 100% Organic, Vegan, Paleo, Gluten-free and non-GMO.
  • Muir Energy is loaded with nutrition. For example, each serving contains 290-350mg of Potassium. Comparable to eating a small banana!
  • Muir Energy’s taste. You will have to decide for yourself, but everybody who’s tried it says it is unbelievably good, unlike any other gel you’ve ever tasted.
  • Muir Energy contains 115-150 calories per 30g serving – 15%-50% more than other energy gels.

I also like what founder Ian Muir McNally had to say:

“Like many endurance athletes, I struggled to find the right nutrition to keep me going while pushing my body to its limits. Most food bars are dry, heavy and not very healthy. Most energy gels are sweet and synthetic tasting, and contain ominous sounding ingredients. I wanted something simple. And quick. Something that tasted really good and was made with real organic ingredients – derived from nature, not in a lab. Something clean, reliable and good. Clean Nutrition. Pure Energy.”

Let’s start with the ingredients. On their site they do an excellent job going into detail about some of their key ingredients and how they will help you not only during activity but with overall health. Check it out here.

Now to move on to the taste… Gel haters rejoice because Muir Energy gels are not like your typical gel! The gels are known to be thick which made me apprehensive – I’ve always steered away from the thicker gels. There is even mention on their site that you actually “eat” the gels. There’s no liquid to them at all. The reason?

Bacteria and pathogens proliferate in an aqueous environment. To keep their products food safe, thinner or watery gels must use synthetic preservatives. We use exclusively real food ingredients with no synthetic preservatives. We have accomplished this by reducing water activity in our products. This results in a thicker, more viscous – as well as more flavorful, nutritionally and calorically dense – product.

Back to the taste…I started out with the Passion Fruit Pineapple Banana gel and my first reaction was “this is unlike anything I’ve ever put in my mouth!” I don’t always like to be a follower, but they can add me to the list of people who say it’s unlike any other gel I’ve tasted. Yes, it is that different from other gels on the market. I immediately understood the comment about “eating” the gels – you can actually chew on them. Unreal! The best way to describe it is an airy taffy – but without the stickiness and sugariness. Like a light and fluffy whipped taffy. I was sold after the first one. Throughout my week I tried many other flavors (see list below). I noticed that on colder days they are a little tougher to squeeze out of the packet. Their suggestion for that is to pre-cut the gel pack a little further down from the neck so that you can rip it open there and get more out easily. Having them against my body seemed to do the trick for me.

The only one I wasn’t too fond of was Blackberry Thyme. That’s really a personal preference as I’m not a big fan of thyme. I would totally eat it again – just not one of my favorites. My hands-down favorites are the Passion Fruit Pineapple Banana and Pineapple Kale. I’m a fruity kind of girl (keep your comments to yourself) and they really nailed it with these flavors! I also really enjoyed the Cashew flavors I tried (especially Cashew Vanilla because…vanilla!) In the past I have used nut butter packets for fuel but Muir Energy makes ingesting nut butters on the run even better by adding ingredients like blackstrap molasses & pink himalayan salt. Be still my heart!

My favorites ❤

FLAVORS

Fast Burning
*Blackberry Thyme
*Red Raspberry
Red Raspberry Matè
*Passion Fruit Pineapple Banana
*Pineapple Kale

Slow Burning
Cacao Almond
Cacao Almond Matè
Cacao Almond Peppermint
*Cashew Lemon
Cashew Lemon Matè
*Cashew Vanilla
Cashew Vanilla Matè

(* flavors I have tried)

That’s right – they offer both slow burning and fast burning gels – how awesome is that? As you can tell by the flavor names the fast burning gels are fruit and berry-based while the slow burning are nut butter based. Not only does this provide options for short, intense vs. long endurance sessions, but it will also appeal to the fat-adapted athletes who want to stick with higher fat fuel towards the beginning of the race and then transition to quick metabolizing simple sugars during later stages.

They also offer Energy Jams and Spreads. On their site they state you can eat them like the gel, or you can spread them on toast, waffles, bananas, and even add it to hot water or an espresso. I will be ordering some of the Jams and Spreads next!

Photo: Muir Energy

There is a growing list of stores where you can find their products – just check on their web site. Or you can go the online route where they offer a custom variety pack so you can create your dream team!

​I’ll be using Muir Energy gels to fuel my run at UROC next weekend!!

Happy Training 🙂

LivWell Plant-Based Protein

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I know what you’re thinking…another vegan protein powder. As public perception shifts towards the many benefits of opting for plant-based nutrition and athletes in particular notice that they can recover and perform at higher levels when they switch to a vegan diet the market is becoming super-saturated with plant-based protein powders which can leave your head spinning. I have to be honest in saying that my interest in LivWell piqued when I learned that the company is based out of Philadelphia, PA – close to my home town. I always have much love for Philly and anything that comes from this fine city so I had to check it out.

The story is one I can definitely get behind as an athlete who cares a great deal about the quality of the fuel I’m putting in my body. The founder is a fitness and wellness enthusiast who grew tired of corporate influence over the food industry and began to question the quality of the ingredients going into some of the products he was consuming. After months of research, consulting and experimenting he came up with his own vegan protein powders that boast only high-grade, organic, 100% plant-based ingredients.
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Before I get to the fun stuff, the contents of LivWell Protein are definitely worth talking about. I’ll start with the protein sources:

Brown rice – 95% protein, fast absorption, aids muscle recovery, all 20 amino acids, lean muscle gains
Yellow peas – 80% protein, high levels of BCAA’s, high in lysine & arginine, healthy circulation, collagen formation
Sacha inchi – 60% protein, high in tryptophan, brain boosting, fatty acid omega 3, easily digested
Hemp seeds – 50% protein, packed with fiber, fatty acids, sustained absorption, easily absorbed

What you’re getting:
– 17 grams of complete protein
– state-of-the-art cold processed
– powerful amino acid profile (with all 20 amino acids)
– smooth texture
– fast & slow digesting proteins for sustained intake
– 3rd party lab testing of every batch – no heavy metals
– packaging made with recycled material
– free from soy, gluten & dairy
– no artificial anything – flavors, sweeteners or preservatives
– USDA Certified Organic – non-gmo, free from any synthetic fertilizers, hormones, antibiotics and chemicals
100% VEGAN 🙂

Now onto the fun part…testing the product! The first thing I noticed was the pleasant smell of both flavors when I opened the packages – this was a good sign! You can tell there is nothing artificial in these powders. LivWell uses organic wild vanilla bean pods and Ecuadorian raw cacao for natural flavors.

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I started with one of my simple yet delicious smoothies – chocolate peanut butter banana. 1 cup of Califia Farms unsweetened almond milk, 1 frozen banana, 1 heaping Tbsp of peanut butter, and 1 serving of LivWell Raw Cacao protein. I can tell you that the protein tasted as great as it smelled! And what I really noticed is how smooth it was – there was no chalky or grainy consistency that you sometimes find with protein powders. I was off to a great start!

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Next up I decided to use the Wild Vanilla Bean protein in my classic Protein Pancakes (topped with banana and peanut butter – do you notice a trend here?) One word: delicious!

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Then I went onto LivWell’s Instagram page which showcases so many amazing recipes it’s hard to choose where to start. However once I saw Vegan S’mores Protein Milkshake I was sold. I used 1 cup of Califia Farms unsweetened almond milk, 1 frozen banana, 1 serving of LivWell Raw Cacao protein, 4 pitted dates, 1/4 cup cashews, and I topped it with aquafaba marshmallow fluff.

For my last taste test it was an easy decision when this Raw Vanilla Protein “Donut” recipe popped up on their IG page. Wow. These were super-easy to make and the flavor is incredible. I will definitely be making them again…and again.

Raw Vanilla Protein “Donuts”

  • Difficulty: easy
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Ingredients

  • 6 soaked medjool dates, pitted
  • 1 cup unsweetened, shredded coconut
  • 2 Tbsp. maple syrup
  • 2 scoops LivWell vanilla protein
  • ¼ cup pecans or walnuts
  • pinch of sea salt
  • Icing:
  • 3 Tbsp coconut oil, melted
  • 1 Tbsp maple syrup

Directions

  1. Blend all ingredients (except icing ingredients) in a processor until a dough forms.
  2. Roll into balls and freeze for about 20 minutes.
  3. Melt icing ingredients and roll balls into the icing once cool.
  4. Freeze balls again until solid and continue rolling balls in icing and freezing until desired icing is achieved (I rolled them twice).
  5. Store in fridge or freezer.


Credit: LivWell Nutrition

My verdict? I’m definitely sold on this protein and will be purchasing both flavors. The taste is superior, the texture is unlike any other protein powder I’ve tried, and the ingredients are clean and pure. Bonus: I’ll be supporting a local PA company! If you’re interested in trying LivWell you can order yours here. And make sure to check out their IG page if you’re looking for fun new ways to use their protein powders. Enjoy!

 

#FridayFuel – Teff Muffins

You know what I love about muffins? They are perfect little (or sometimes not so little) single-serving, portable snacks that you can pack a lot of goodies into. This muffin recipe is just that – which is why I have been making them for years!

The supergrain teff! Photo: Huffington Post

The supergrain teff! Photo: Huffington Post

If you haven’t been introduced to teff it is time to check it out! Teff is an iron-packed grain from Africa that is gaining popularity and accessibility as it is said to be the grain of choice for elite Ethiopian athletes. In addition to the benefits of easily absorbed iron, it also boasts high amounts of protein, fiber, omega-3 fatty acids, and calcium. Since many females in endurance sports can struggle to maintain adequate iron levels (vegan or not), adding teff to your diet is a great way to boost tissue iron levels ladies!

Teff Muffins

  • Servings: 12
  • Difficulty: easy
  • Print

Nutrient dense muffins to be enjoyed at any time of day.

Ingredients

  • 2 cups teff flour
  • ½ cup tapioca flour
  • 2 tablespoons ground flax seeds
  • 2 teaspoons baking powder
  • ½ teaspoon baking soda
  • 1 teaspoon xanthan gum
  • ½ teaspoon sea salt
  • 1 teaspoon cinnamon
  • ½ teaspoon nutmeg
  • ¾ cup orange juice
  • ½ cup applesauce
  • ½ cup agave nectar or maple syrup
  • ⅓ cup melted virgin coconut oil
  • ½ cup chopped walnuts or pecans (optional – I add a few on top of the muffins)
  • ½ cup raisins
  • 1 cup grated carrots
  • 1 small tart apple, diced

Directions

1) Preheat oven to 350 degrees. Oil a 12-cup muffin pan. 2) In a medium sized mixing bowl, add the teff flour, tapioca flour, ground flax, baking powder, baking soda, xanthan gum, sea salt, cinnamon, and nutmeg. Whisk together well. 3) In another mixing bowl, whisk together the orange juice, applesauce, agave nectar, and oil. 4) Add the wet ingredients to the dry and whisk together. Then add the nuts, dried fruit, and grated carrots, and diced apples. Continue to mix with a large wooden spoon until all of the ingredients are combined. Be sure to not over mix the batter! 5) Spoon batter into oiled muffin cups and bake for about 25 to 30 minutes. 6) Cool muffins on a wire rack.