Excell Tri Coaching

11/19/2024

Happy almost, Thanksgiving! 🦃 Our Thanksgiving dinner would not be complete without roasted root vegetables. I love that this recipe calls for parsnips, turnips and rutabagas. Shown to improve recovery time root veggies belong on the training table as well as non-athletes. Crisp root veggies can be enjoyed all year. Go ahead try them.
Posted by: Joanie Rogucki RD
Resources: Food.com, https://www.runnersworld.com/news/a25797700/plant-based-diet-recovery/

Root vegetables (with the exception of potatoes and carrots) are some of the most overlooked and under appreciated food stuffs around. But these nutri

10/21/2024

National Pumpkin Day is October 26th, right around the corner. I celebrate every morning as I add two tablespoons of pumpkin puree to my oatmeal from a can. I do add cinnamon or pumpkin pie spice along with a splash of apple juice and oat milk creamer and 1/2 of banana. Pumpkin dressed up my humble oatmeal with a golden color and creaminess. This orange orb is filled with nutrients along with fiber, vitamin a and so much more. Cooked on the stove top in just mins. How you ask? I soak my gf extra thick rolled oats over night and drain before heating them up. Overnight oats is my secret food prep. ENJOY!
Posted by: Joanie Rogucki RDN
Resources:
https://www.nationaldaycalendar.com/national-day/national-pumpkin-day-october-26, and https://www.healthline.com/nutrition/vitamin-a -it-is

NATIONAL PUMPKIN DAY National Pumpkin Day recognizes a favored autumn decoration and food on October 26th. Not only do they make great fall decorations, but the

10/17/2024

Celebrate all year long...wash your hands. Follow Lindi Moo's lead. Sing and wash. Lindi has gone with a longer tune. Wash often and long☺️ Posted by Joanie Rogucki RDN.
Credit:
https://www.thehansindia.com/askari-jaffer

https://www.facebook.com/share/p/3WaTu4GXMfek5GZo/

Global Handwashing Day, celebrated annually on October 15, is a vital global initiative aimed at promoting hand hygiene as a means to protect public health.

09/26/2024

Are you looking for a Womens Mountain bike?
Women size: Small
Liv- Embolden 1
Original cost $2300
Bike has been complete wrapped ($500 to Wrap) with beautiful purple space wrap.

This bike only has 100 miles on it. The original owner took it out 2 times and decided Mountain Biking was not her style!!! A butt full of cactus needles will do that to you so, the bike is not up for sale!!!

Please send me a PM if you are interested in the bike.

For Sale: $1800

08/22/2024

Coach Robin Evans-Kremer, thank you for the massage. Now, it's time to focus on stretching, hydration, and recovery.

Robin Evans-Kremer

07/21/2024

Happy National Ice Cream Day. Ice cream can be a part of a healthy, diet. Athlete or not ice cream provides some nutrients, that provide support to our skeletal system. The word moderation is used often when guiding a healthy way to enjoy ice cream. Are you, lactose intolerant? Breyers makes a Lactose Free ice cream and lower in fat. Consider testing with a small amount to assure tolerance. I have found I need to have a Lactase pill (Kirkland Signature Fast Acting Lactase) when enjoying this treat. I also enjoy avocado ice cream. The recipe includes heavy cream consider a coconut cream. Avoiding refined sugar; consider using maple syrup. Use a 1:1 ratio. No matter how you enjoy; take a moment while eating a scoop and give a nod to the creaminess.

Posted by: Joanie Rogucki RDN
Photo credit: https://www.freepik.com/premium-vector/happy-national-ice-cream-day-vector-illustration_1747429.htm
Resources: https://www.womensrunning.com/health/a-healthier-way-to-eat-peaches-and-cream-for-breakfast/
https://www.frysfood.com/p/breyers-lactose-free-vanilla-light-ice-cream/0007756722700?&cid=ps_bin_ogs.dynamic_t:DYNAMIC+SEARCH+ADS&msclkid=7c8dcc1a8e2715f5e949aa87bfe7817a&gclid=7c8dcc1a8e2715f5e949aa87bfe7817a&gclsrc=3p.ds
recipe: https://www.wellplated.com/avocado-ice-cream/

07/07/2024

On World Chocolate Day, I opted for a healthier and tasty hot beverage option - the carob drink. Using carob powder instead of chocolate or cocoa allowed me to create a drink that is lower in fat and higher in nutrients. Its natural sweetness and anti-inflammatory properties make it a great choice for those looking for a guilt-free treat. The type of milk used can also impact the flavor profile, and I topped my drink with vegan whipped cream for an added delight. While it may seem counterintuitive to consume a hot drink in the desert, research suggests that it can increase sweat production without affecting body temperature.
Posted by Joanie Rogucki RDN

Photo credit: Joanie Rogucki RDN

Other resources:

http://www.health.uottawa.ca/ojay/teamOllieJay.html

https://teeccino.com/blogs/news/cacao-cocoa-and-carob-comparing-their-health-benefits-1

https://healthiersteps.com/carob-powder-drink/

https://www.smithsonianmag.com/science-nature/a-hot-drink-on-a-hot-day-can-cool-you-down-1338875/

07/03/2024

As we travel for races we are exposed to a lot of new people. It's exciting and part of the race experience. Along with that comes a higher risk of infection. We all know our immune system is at its low point when we are good form. So, what to do. PROTECT, PROTECT, PROTECT! The CDC guideline is pretty straight forward. "Keep it clean". The link is attached. Don't be a static, stay in the game. Side note: I should walk the walk. I came back from or amazing trip with wonderful memories and a nasty bug (all tests -). I plan to take my own advice. https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/prevention. Click HERE: CDC Guidelines

Symptoms, testing, what to do if sick, daily activities, and more.

06/27/2024

Congratulations to all. San Diego was warm, surprise! This is but one of the challenges you may have faced. If you are like me when I am racing and traveling, nutrition is one of mine. In the coming weeks, I will share some ideas and ask you to share yours. Our nutrition is so intimate and must be personalized to each person. “Be an experiment of one!”

Posted by Joanie Rogucki RDN

06/19/2024

Today I am on my journey to make a surprise, leftover lunch that will benefit athlete and non-athlete alike. I dove into my refrigerator and pantry and found a 5oz can white albacore tuna fish, avocado, sweet cherries, pineapple tidbits (I used half a single serving) in water, Lactose Free Greek yogurt, stoneground mustard. It looks like Chef Bill used all the celery.... sigh. After mixing all together I garnished with fresh baby spinach and GF wholegrain crackers. I love when leftovers become a healthy, and delightful meal. I could have added torn up spinach in the salad, however, I have difficulty with spinach and normally eat cooked. I used a quarter of an avocado which is my recommended serving size using the FODMAP diet. This salad is a superstar providing protein, omega 3's, fiber, whole grains, vitamin A, B6, B12 C, E K, with anti-inflammatory, digestion benefits.
Posted by; Joanie Rogucki RDN Photo Credit: Joanie Rogucki RDN.
Check out other resources:
https://feelgoodfoodie.net/wprm_print/tuna-avocado-salad/

06/12/2024

During my massage with Robin Evans-Kremer I asked Coach Robin what she was having for lunch. She told me tuna fish was on the menu. I thought to myself that's a good go to. Robin added she buys it by the case at Costco.When I got home leftovers stared back at me from the fridge. Celery hearts with leaves, and sweet cherries. Looking in the pantry I found you guessed it tuna fish. My hunger got the best of me. I whipped up a tuna salad without a recipe. Let's call it Albacore salad. I love albacore white in water. I also buy in bulk. With extended shelf life tuna is high protein (26g/5oz can)and ready to be a side or entree once drained and is always ready to be on your menu. If you find you have time the tuna fish marinates well in the fridge overnight. My quickie recipe provided protein, omega 3, antioxidants phytonutrients and fiber. What's next? I will mix up tuna with avocado. STAY TUNED.

06/08/2024

Good luck to Niccole at the Garden of the God 10 miles this weekend.