How to Fuel Like an Athlete, From a Lady Who Fuels Athletes for a Living

Amy Goodson 12

When I first decided to pursue a career as a dietitian, this lady had the job I dreamed of.  Amy Goodson is a superstar sports dietitian in the Dallas-Fort Worth area.  She has worked with the Texas Rangers, the TCU football team, FC Dallas Soccer, and the Dallas Cowboys.  If that’s not a sweet looking resume, I don’t know what is. 

She serves as a media dietitian, meaning she’s the lady in front of the cameras when it comes to educating the public on nutrition.  AND she’s a full time dietitian at Ben Hogan Sports Medicine where she works with athletes of all levels.

Oh yeah…she also co-authored a sports nutrition book for triathletes “Swim, Bike, Run—Eat”….no big deal.

Let’s meet Amy! 

Amy Goodson 3{when this is your office, going to work is never a chore}

| Introduce yourself. |

AG: My name is Amy Goodson and I am a sports dietitian in the Dallas-Fort Worth area.  I work with athletes of all types from high school, to college to pro along with everyday worker-outers training for events or just working out.  It is the most fun, yet crazy job I could ask for and I love it.  I am not, nor was I, an athlete (I was a dancer), but I love to workout so I say I am “athletic.” I’m a pretty fun-loving, outgoing, social girl who loves to sit on a patio with my friends, drink red wine (because it is good for me), eat and talk.  Free time is sometimes hard to find, so if I have any…you can bet it is with people I care about!  I love quality time!

| How did you land such a swoon worthy job? |

AG: I am a very blessed girl who has been afforded and offered a lot of opportunity.  Yes, I work hard and have been to tons of school to get me here, but that statement “It’s all about who you know” could not be anymore true!  I have been at the right place at the right time and said yes and here I am. 

I think having the job you dream of starts with saying yes a lot, volunteering, and doing things that you may not think get you anywhere.  They do! 

I am a dietetic preceptor for a few schools and I tell interns, “Get involved, volunteer and say yes!”  Nothing replaces that in this world.  Networking is key to meeting people, learning things and getting offered jobs and opportunities.

Amy Goodson 2

| What does your typical day look like? |

AG: There is no typical day in my life and that is my favorite part!  Because I work in sports, whatever sports are in season dictate what I do during the day.  I could be meeting with young athletes in my office, speaking to a sports team, working at lunch at the Cowboys, writing menus/blogs/articles, doing media, teaching, writing meal plans, etc.  The list goes on and on and each day is a different mix of all those things and more!

| You work crazy hours, how do you find time to keep yourself so healthy? |

AG: You just have to do it!  I wake up at 4:00am every morning to workout, get ready, make my breakfast and commute!  I always have snacks with me, but I could be eating lunch at the Cowboys, could bring it with me, could be eating on-the-go, etc.  So I always have healthy snacks with me in case I miss a meal; it happens sometimes during busy days! 

My motto (as my athletes know) is live by the 80/20 Rule: 80% of the time eat for health and energy and 20% of the time eat for pleasure. 

It’s the easiest way to live where you feel great and eat your chocolate cake too (but for me it would be nutella bread pudding with coffee ice cream at Del Frisco’s Grille…I could care less about chocolate cake!)

Amy Goodson 11

Amy Goodson 13

| What’s your go-to snack for athletes who need a quick boost? |

AG: All my athletes joke that my “go-to” anything is peanut butter.  So throw peanut butter on a slice of whole wheat bread, an apple, whole wheat crackers, etc.  But honestly for lots of athletes, it is a protein bar.  They are a good blend of carbohydrates and protein, quick, convenient, don’t have to be hot or cold, and are everywhere in sports.  So many times that is our go-to snack; ideally I choose bars with less ingredients as that typically implies it is less processed. 

| What’s your favorite part about fueling some of the world’s best athletes? |

AG: They are entertaining!  It’s funny because lots of athletes would likely be just as good eating bad as they would eating good because they are genetic abnormalities that are awesome at sports.  Not what every dietitian wants to hear, but it is true. 

However, I love when I get them to understand and see that fueling their body with nutrient-rich foods and paying attention to what they eat helps them have more energy, feel stronger at practice, and recover better. 

When they finally “get it”; that is the best feeling!

| What’s the biggest misconception you’ve found when it comes to diet and training? |

AG: A lot of athletes thing that less is more.  Whether it is less food, cutting out food groups to follow the latest trend or skipping meals and snacks, but in reality it takes fuel to fun a car.  And it takes high quality fuel to make a Ferrari run properly.  Thus helping athletes see why the need certain foods, what they do for their bodies and how they can include them into their diet or eating plan is key to busting through some of those myths.  Many athletes get their information from a friend, their “people” or follow what another athlete does, and the reality is that just because it works for someone, does not mean that it will work for them.

Amy Goodson 10

| What 3 healthy snacks do you always have on hand? |

AG: For me personally, I always, always have a KIND Bar in my purse (KIND Bar + Protein to be exact)!  They are my go-to for myself.  I am likely to have cheese and grapes if I have the luxury of a refrigerator that day and I probably have roasted almonds as I love those too!  Those are staples in my “snack/mini-meal world”.

| What are simple tips that everyone can do to increase their energy and improve their workouts? |

AG: For most people, there are a few simple things that you can do to feel great without too much effort.  So many think being healthy is difficult and takes a lot of time, but these 5 things will help:

1. Eat small frequent meals and snacks over the course of the day to help your blood sugar stay stable over the course of the day while keeping you from being as hungry at the next meal or snack.

2. Get a serving of whole grain/fruit AND a lean protein at every meal and snack. Protein and healthy fat slow down digestion and help you feel full faster and stay full longer.  So carb and protein at each meal and snack and garnish each with healthy fat like hummus, avocado, nuts or nut butters, fatty fish or unsaturated oils.

3. Drink plenty of water and avoid (or at least limit) sugary beverages, as they can add up to lots of calories over the course of the day. On average, take your body weight and divide it in half and drink that in water.  Then of course add in more fluid for exercise, approximately 5-10 oz for every 20 minutes of exercise.

4. Splurge two meals a week. If you want to stick to eating healthy, stay on a plan and keep yourself sane, you have to enjoy foods that may not be deemed “good for you”.  The key is eat what you want (not everything you want), share it with someone and only do it two times (or so a week).

5. Exercise! Move!  Walk!  Do something to get moving.  Exercise will give you energy over the course of the day in addition to help you lose or maintain weight.

Don’t just go to the gym 45 minutes and sit still for the other 23 hours and 15 minutes. 

Exercise, yes, and try to walk and move over the course of the day.  Take the stairs, park at the back of the parking lot, take the long way, etc.  Just move!

Amy Goodson 7

Want more of Amy?
Follow her on twitter @amy_goodson_rd

Blueberry Oatmeal Muffins


Blueberry Oatmeal Muffins 8

My grandma makes the absolute best blueberry muffins. If you think you’ve had the best blueberry muffins, you probably haven’t. Unless you know my grandmother….

She’s coming in town to visit this week, so it got me thinking (drooling) about my favorite homemade indulgence.  And let me be VERY clear when I say, indulgence.  I’m hoping that she’ll find some time to whip some up while she’s in Dallas, but in the meantime, I’m attempting to morph her extremely decadent recipe into a tad healthier treat packed with whole grains, fiber, and protein.  

Here we go.

I found this recipe and thought it looked pretty dang legit, so I made a couple adjustments, and voila, these babies were created.

Blueberry Oatmeal Muffins 7

Blueberry Oatmeal Muffins
Yields 18
A healthy muffin packed with protein and fiber.
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Print
Prep Time
10 min
Cook Time
18 min
Prep Time
10 min
Cook Time
18 min
Ingredients
  1. 1 cup whole wheat flour
  2. 2 cup quick oats
  3. 1/3 cup sugar
  4. 1/3 cup dark brown sugar
  5. 1 teaspoon baking powder
  6. 1 teaspoon baking soda
  7. 1/2 teaspoon salt
  8. 1 1/2 cups 2% plain Greek yogurt
  9. 2 large eggs, lightly beaten
  10. 1 Tablespoon unsalted butter, softened
  11. 3 Tablespoons unsweetened applesauce
  12. 1 1/2 teaspoon vanilla extract
  13. 1 cup fresh blueberries
Instructions
  1. Heat oven to 350°.
  2. Coat muffin tin with cooking spray or liners.
  3. Combine flour, sugars, oats, baking powder, baking soda and salt in a bowl.
  4. Combine yogurt, eggs, butter, applesauce, and vanilla in a second bowl.
  5. Fold yogurt mixture into dry mixture; stir to combine completely.
  6. Gently fold in blueberries.
  7. Spoon into muffin tins.
  8. Bake until top is golden and springs back when you gently touch it, 18-20 minutes.
Notes
  1. Enjoy!
  2. www.playingforeats.com
Playing For Eats http://playingforeats.com/
Make sure not to over-bake these.  Like any good muffin, the more moist (sorry) the better. 

Enjoy!

Things I’m Diggin’ Lately 2015/02/19

20150219 Things I'm Diggin Lately

  1. I absolutely love this list of 25 things you should give up for lent…and forever. (domaine.com)
  2. Healthy Thin Mint smoothie….thank you, Julianne Hough. (juliannehough.com)
  3. How to eat like a man and actually lose weight. (fitnessmagazine.com)
  4. The best beaches in the world, according to Trip Advisor. (cnn.com)
  5. If you missed SNL’s 40th anniversary special (and even if you didn’t), check out these top moments from Sunday night. (buzzfeed.com)
  6. 5 ways to a better first impression, from one of my favorite bloggers. (cupcakesandcashmere.com)

Healthy(ish) Peanut Butter Chocolate Chip Cookies

Peanut Butter Choc Chip Cookies Header

About a year ago, one of my best friends gave me some advice that I still think about to this day. She was a new mom, just starting to work on losing the (barely there) baby weight, and I was a couple years into a…errrr…lackluster dating streak.

Diet Cupcake QuoteNoted. 

I like my boys like I like my desserts, super sweet, and worth every second together. 

But….there’s nothing wrong with a treat that’s decadent AND a little friendlier on the hips, right?
These cookies are rich with natural peanut butter and sweetened by dark chocolate chips, but they’re lacking butter and replace flour with old fashioned oats (great source of fiber). I mean…they’re at least worth a try…

Peanut Butter Choc Chip Cookies 1

Peanut Butter Choc Chip Cookies 8Oh, did I mention that these cookies only call for 7 ingredients?  
I also added 1 tsp of vanilla and a little sea salt for sprinkling on top, but those aren’t deal breakers.

Peanut Butter Choc Chip Cookies 5

No diet cupcakes (or cookies) in this kitchen!

Peanut Butter Choc Chip Cookies 7

Truffle Sweet Potato Chips

Truffle Sweet Potato Chips Header

Yesterday, I fell down an entire flight of stairs. Started at the top, ended at the bottom…shoeless, and very confused. Apparently checking for ice on outdoor stairs after a rainy night in sub-freezing temperatures is not second nature for this Texas girl. Lesson learned, my friend.
Lesson. Freaking. Learned.

As you can imagine, today my tush could use a little TLC.
Cue couch potato mode.

Truffle Sweet Potato Chips 9

But what’s a couch potato without potato chips?? Nope, I’m not talking about greasy, super salty, grab bag chips. I’m talking about the good stuff…

Lucky for me, I have a fancy new mandolin that’s just itching to slice up some potatoes!  I made these a couple nights ago for the Super Bowl and they are totally worth making again!  I followed this recipe, which is so simple, I don’t know that you can really even call it a recipe.  

Truffle Sweet Potato Chips 2

Obviously you don’t need a mandolin to make these chips, but I transformed two potatoes into slivers in less than 1 minute….no big deal. I slice my potatoes super thin because 1) I like super crispy chips, and 2) I’m very impatient when it comes to this snack, and they cook in about half the time when they’re tiny.

Truffle Sweet Potato Chips 8

Truffle Sweet Potato Chips 5

You know I wasn’t going to settle for plain Jane salt now that I’ve gotten my hands on truffle salt. This really does give the chips that extra magic. I don’t recommend substitutions. But, to each their own.

Truffle Sweet Potato Chips 4

Mindy Project, here I come!

p.s.   
For those of you looking for a great excuse to get off of the couch…check out my newest (free) app obsession – Workout Trainer!

Things I’m Diggin’ Lately 2015/02/03

 20150203 Things I'm Diggin Lately

  1. When it comes to working out, a kick-butt playlist is a MUST HAVE. (www.blog.lululemon.com)
  2. 10 kitchen essentials, from a lady who knows her way around a kitchen. (www.q.equinox.com)
  3. Love these hacks to help your face absorb that fancy shmancy face cream. (www.getchaglowon.com)
  4. Y’all know I can’t resist another edition of Jimmy Kimmel’s mean tweets….(www.youtube.com)
  5. Helpful tips for developing courage when you’re starting to feel a little errr wimpy. (www.mentalitywod.com)
  6. It’s February, woohoo! What foods are in season this month? (www.bonappetit.com) 

Q of the Week: The New Year Has Come and Gone, Still Motivated to Get Healthy?

Q: Like a lot of people, I’m trying to get healthier for the new year. I’ve started working out regularly and cooking more, but after a busy couple of weeks I’m already struggling to stay on track. What are some of your tips for staying motivated to follow a healthy lifestyle?
(Rachel, Charleston)

Have a question for Q of the Week?  Email me or leave a comment!

Acai Bowls – What’s All the Fuss About?

Acai Bowl HeaderLately, I’ve started to notice more and more people raving about acai bowls. Juice bars are battling it out for the “best acai bowl in town,” Pinterest is bustling with recipe ideas, and somehow I’ve just been twiddling my thumbs, eating oatmeal, drinking smoothies, and apparently LIVING UNDER A ROCK.  

I know about the acai berry and all of it’s rockstar health benefits – like its amazing antioxidant properties, how it’s packed with fiber, and that it also contains healthy medium chain fats (the kind that help reduce your risk for heart disease)…

But why is it in a bowl? And why are people going crazy over them?

I decided to investigate.  And I sure am glad that I did. Holy moly.

You can buy frozen unsweetened Acai packs online or at stores like Whole Foods or Central Market.  They’re not the cheapest item I’ve purchased at the grocery store, but they’re not the priciest either (I’m looking at you, truffle oil). 

Acai Bowl 1

Once you get the main ingredient, it’s time for the extras.  I blended mine with a frozen banana, 1/4 of an avocado, 1/2 cup unsweetened almond milk, and 1 tsp vanilla extract.
Warning: although this looks like ice cream, it doesn’t quite satisfy those sweet tooth cravings.

Acai Bowl 2

….that’s what the toppings are for!

Okay, maybe that’s not technically what the toppings are for, but they sure did pep up MY meal. I topped mine with sliced banana, blueberries, sliced almonds, and granola. I also wanted to add chocolate chips, but I was somehow talked off of the ledge…

Acai Bowl 3

Oh, did I mention that acai bowls are often eaten as breakfast? I bet you thought this sneaky little dish was a naughty dessert.  Nope, it’s filled with nutrition that the morning meal would dream of.  

Here are some other additions that I think would kick butt!
Add-ins: Greek yogurt, peanut butter (or pb2), oats, medjool dates
Toppings: strawberries, dark chocolate chips, pecans, chia seeds, coconut, mango

Have you tried an acai bowl yet? What additions do you recommend?

Three Smoothies I Can’t Wait to Get My Hands On

Smoothies Header

So you prefer chewing your food over drinking it?

….yeah, I feel ya….

But these yummy and nutrition packed smoothies make me super pumped to put my blender to work and start sipping.  From berries to oats to hazelnuts, these drinks won’t disappoint in flavor AND they’ll give you enough energy to dominate your day like the magical rockstar you are!

one: espresso banana smoothie (movenourishbelieve.com)
two: blueberry coconut smoothie (cupcakesandcashmere.com)
three: creamy chocolate hazelnut shake (detoxinista.com)

Have a fabulous and refreshing weekend!

 

Chocolate Chip Cookies 2 Ways

Chocolate Chip Cookies Header 1Everyone has that one food.  The one thing that they know they’ll dominate every time they make it.  For me, that’s chocolate chip cookies.  I can practically make ’em in my sleep. And not to brag, but they would still be freaking delicious. 

Back in college, I used to bake cookies weekly. It was a quality that my roommates loved…and then eventually weren’t quite so fond of.  Sweets in the house…All. Of. The. Time.

So I’m going to start with my favorite classic recipe (plus rockstar tips) and then we’ll move on to a vegan variation that is a tad healthier than the original.

After years of perfecting the art of cookie baking, there are a few concepts I feel very strongly about: 

  1. Dark brown sugar > white granulated sugar
  2. Good quality vanilla extract and chocolate chips are key
  3. Topping cookies with coarse sea salt makes for the perfect dessert juxtaposition 
  4. Cookies need to come out of the over under-cooked and finish baking on the hot cookie sheet 

Chocolate Chip Cookies 2

So while I’m a HUGE fan of the old fashioned, high calorie, chewy chocolate chip cookie, sometimes a girl needs to make a few adjustments. For those of you following a vegan diet, or just looking for a better way to fit cookies into your healthy resolutions, keep reading!

Vegan Chocolate Chip Cookies
Yields 24
A healthier version of my favorite chocolate chip cookies.
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Print
Prep Time
15 min
Cook Time
8 min
Total Time
30 min
Prep Time
15 min
Cook Time
8 min
Total Time
30 min
Ingredients
  1. 2 ¼ cup all-purpose flour
  2. 1 teaspoon baking soda
  3. ½ teaspoon of sea salt (plus more for sprinkling on top)
  4. 3/4 cup unsweetened applesauce
  5. 1 ¼ cup packed dark brown sugar
  6. ¼ cup granulated sugar
  7. 1 large banana (softened in the microwave)
  8. 2 teaspoons vanilla extract
  9. 1 cup semi-sweet chocolate chips or chunks
Instructions
  1. 1. Whisk dry ingredients together in a medium sized bowl.
  2. 2. Then, beat the applesauce and sugars until thoroughly blended, about 2 minutes. Beat in the banana and vanilla until combined. Add the dry ingredients slowly and beat on low-speed just until combined. Stir in the chocolate chips.
  3. 3. If you can, chill your dough for 1 hour.
  4. 4. Scoop dough onto baking sheets with an ice cream scoop, and sprinkle sea salt on top. Bake at 350 degrees F, for 7 to 10 minutes. You want the cookies to look under baked in the center, but lightly browned around the outside. Remember, they still cook when you take them out of the oven!
Notes
  1. Enjoy!
  2. www.playingforeats.com
Adapted from LaurenConrad.com
Adapted from LaurenConrad.com
Playing For Eats http://playingforeats.com/
Chocolate Chip Cookies  Dough

As you can see from the dough, the consistency is different when you trade ingredients, but I promise, the taste is still pretty spot on.

Chocolate Chip Cookies Classic Vegan

Chocolate Chip Cookies 1

it’s a tough job….but somebody has to do it…

Chocolate Chip Cookies 4

What food do you dominate in the kitchen?