Fresh Bets, Freezer Favorites and Quarantine Cooking Recipe Idea #3

I don’t know about you, but I’m coming up on two weeks of being stuck at home and starting to run out of ideas for meals. And like me, you might also be running out of fresh options and starting to tap into your frozen foods. So for today’s blog post, I thought I’d share some of my favorite tips for making the most out of both your fresh and frozen finds. Last but certainly not least, I’ve included a recipe inspired by one of my favorite cookbooks, Run Fast, Eat Slow. I used both fresh, frozen and pantry staples in this recipe and it kept for at least 3-4 servings as a main dish salad or 5-6 servings as a side dish. Check it out and let me know what you think!

It's Here! Pantry Staples for Runners and Recipe Idea #2

Alright here it is! My pantry list for runners! These are things we have all the time in our pantry. They make meal prep, batch cooking and recipe making that much easier. Some of the items have specific benefits for runners which I’ve tried to include, whereas other items are just good old-fashioned staple foods to always make sure you have in stock in the event of something like the current state of affairs happens.

How I'm Handling the Quarantine and Pantry Recipe Idea #1

So if you follow me over on social media, you may have noticed I’ve been a bit quiet these past few days. That’s because as an extroverted introvert (someone who thrives on human interaction but also needs an ample amount of solo time to recharge), I thought I'd handle being stuck at home better than I have. That ends today with some pantry meal ideas aimed at inspiring you to get creative and make a nourishing, balanced meal with what you already have on hand!

You Voted: Recipe of the Week - Super Simple Crock-pot Chicken Tortilla Soup

A couple of weeks ago I asked on Instagram which recipe would be more appealing for me to share: Chicken Tortilla Soup or Gumbo. The verdict? Chicken Tortilla Soup. So here’s a healthier take on a classic soup that’s simple to make (thanks to the crock-pot) and is filled with protein and fiber and is topped with crispy tortilla chips. Enjoy!

recipes, nutrition, Crock PotAllison KochFebruary 21, 2020crock pot, soup, Cooking, Recipe, runner fuel, sports nutrition, healthy eating, cooking, meal prep, meal planningComment

2020 Austin Marathon Recap: The Fire is Lit and What's Next

It’s taken me a minute to reflect on my last marathon. I’ve gone pretty silent on social media and haven’t had the energy or time to really think about how the race went until today. I had a lot of doubts in my ability and wondered whether the goals I set for myself for this block were too far fetched. Would I ever be able to run the way I used to again?

Five Tips for Building a Better Salad

Let’s face it: salads can be downright boring. And difficult to adequately fuel hungry endurance athletes. But they don’t have to be. A salad can be an easy way to get in a ton of nutrients from colorful veggies and lean protein. Follow these 5 tips to build a better salad that not only provides tons of nutrition but satisfies!

Reflections on a Struggle Bus: 2020 F^3 Half Marathon Race Recap

Today’s post is going to be a little more personal and less nutrition-y. But I think it’s relevant and may help those of you on both the nutrition and training front. If you follow me on social media, you know that this past Saturday I ran the F^3 half marathon here in Chicago. It’s truly one of my favorite races as you never know what you’ll get from the weather (I mean a half marathon in the middle of January in Chicago), the Chicago running community comes out in full force for it and it’s a great course - starting and ending at Soldier Field

Race Recaps, RunningAllison KochJanuary 31, 2020run, runner, running girl, half marathon, marathon training, runchi, runner fuel, run motivationComment

Breaking the Fast with High Protein Banana Nut Pancakes

These pancakes are delicious treat that are easy to whip up and ready in no time. They also contain protein and carbohydrates great for post-workout recovery nutrition. Top with additional sliced banana and some walnuts for crunch and a healthy dose of good-for-you fat and you’ve got a stack that’ll stick with you and satisfy.

Quick Breakfast Solution: Overnight Oats

Lately I’ve been getting a lot of requests for an easy breakfast that can be meal-prepped in advance so you can grab and go and get out the door in no time. One of my favorites: overnight oats. Why? There are so many options and ways you can modify this recipe to your own taste preferences. It also meets my suggested criteria for a healthy, satisfying and delicious start to your day.

recipes, nutrition, meal prepAllison KochJanuary 24, 2020runner fuel, sports nutrition, breakfast, oats, protein, fiber, recipe, meal prep, meal planning, cooking, oatmeal, nutrition, dietitianComment

The 3 Rs of Recovery Nutrition: Re-Hydration

To talk about re-hydration following a workout, it’s also important to discuss what to do pre- and during your workout to stay adequately hydrated. One of the worst experiences I’ve ever had during a race (as well as many of the clients I work with) has been a consequence of being dehydrated. No matter how long your workout, you need adequate fluids before, during and after to prevent dehydration.

The 3 Rs of Recovery Nutrition: Refueling Glycogen Stores (with Carbs!)

Last week I introduced you to the 3 Rs of post-workout nutrition to help optimize recovery so you can get the most out of the work you put it. We focused on repairing and rebuilding muscle with protein - probably one of my favorite topics to write or talk about. This week we focus on the other macro-nutrient essential to recovering after a workout - carbohydrates.

The 3 Rs of Recovery Nutrition: How Protein Helps Repair and Rebuild Muscle after Working Out

Proper nutrition is essential to help athletes, weekend warriors and fitness enthusiasts recover from workouts or competition. This includes appropriate amounts of carbohydrate to Refuel glycogen (storage form of carbohydrate in our muscles and the main energy source during exercise), fluids to Rehydrate, and protein to Repair the damage done to our muscle tissue; otherwise known as the 3 Rs of post workout recovery nutrition. Over the next few posts I’ll focus on each of the Rs. Up first - the one that I feel like gets the most emphasis and attention - protein.

sports nutrition, nutritionAllison KochJanuary 2, 2020protein, nutrition, sports nutrition, runner fuel, workout, recovery fuelComment

Pumpkin Protein Cookies - Perfect Post-Workout Fuel!

Do you struggle with your appetite following a hard workout? Or do you know you have to eat but even the thought of it makes you nauseous? I've been there. And trust me. You'll feel better once you do. These cookies are just the thing to munch on when you don’t have much of an appetite or need some quick fuel post workout. Enjoy!

sports nutrition, nutrition, recipesAllison KochDecember 19, 2019nutrition, sports nutrition, recovery fuel, runner fuel, cookies, snack, recipe, baking, RecipeComment

Farro, Kale, Grapefruit and Avocado Salad

Citrus fruits are at their peak right now — so what better time to find new and unique ways to use them. My all time favorite? Juicy, red grapefruits from Texas. I literally can not get enough of these when they are in season. I eat them like an orange and devour them in a matter of minutes. Rich in vitamins A and C, I love their sweet, tart flavor. Unfamiliar with farro? Similar to brown rice but a bit heartier and chewier (although not gluten free), farro is a good source of protein, fiber, many of the B vitamins, zinc and iron - nutrients most endurance athletes need more of in their lives.

sports nutrition, recipesAllison KochDecember 13, 2019nutrition, sports nutrition, recipe, cooking, avocado, farro, whole grains, endurance athletes, citrus, grapefruit, saladComment

Does Fasted Cardio Work? The Science Says....It Depends

Lately I’ve had a lot of questions about fasted cardio and whether it’s beneficial for those trying to lose weight or for helping runners ‘tap into their fat stores’ to become more metabolically efficient. This is a tough topic and I’m generally of the mindset that we need to be adequately fueled to get the most out of workouts. But I can see the pros and cons to both. So I decided to take a deeper dive into the research to better understand the topic

sports nutritionAllison KochDecember 6, 2019sports nutrition, protein, fasted cardio, fasting, exercise, workoutComment

Crock Pot Season is Here! Allison's Awesome Buffalo Chicken Chili

Being from Rochester, NY–which is just under an hour west of Buffalo–and having lived in and traveled there most of my life to visit family–this chili brings back memories and flavors of home. It also satisfies while saving on clean-up (no need for hand wipes). Top with crumbly blue cheese. Chicken wings in a bowl. Enjoy!

recipes, Crock Pot, meal prepAllison KochDecember 4, 2019Recipe, chili, Buffalo Chicken, cooking, healthy, crock pot, nutrition, sports, sports nutrition, HealthyComment

Pomegranate, Kale and Quinoa Salad with Walnuts and Feta

A delish salad to add to your holiday table featuring all the colors of the season.

recipes, nutrition, holidaysAllison KochNovember 24, 2019Recipe, holiday recipe, Cooking, Healthy, quinoa, kale, pomegranate, feta, walnuts, saladComment

Holiday Recipe Makeovers: Breakfast Sausage

This recipe is a great way to sneak in some fruits/veggies while lightening up your typical breakfast sausage. In addition, the apples and onions help keep the patties moist. I love making a big batch of these and then freezing individual patties so I can just cook when I’m ready to eat them.

holidays, nutrition, recipesAllison KochNovember 17, 2019breakfast, sausage, apples, turkey, holiday recipe, cooking, recipe, nutrition

Holiday Recipe Makeovers: Smokey Apple Butternut Squash Soup

I love this simple soup as a holiday starter. And starting with a broth based soup can help fill you up so you indulge less in the calorie dense foods served next. This soup has a nice added kick from the chipotle powder. If you find it too spicy you can back off or omit that ingredient entirely. Enjoy!

holidays, nutrition, recipesAllison KochNovember 17, 2019soup, holidays, butternut squash, apples, healthy, recipe, cookingComment

Holiday Recipe Makeovers: Green Beans and Walnuts with Lemon Vinaigrette

A tasty alternative to green bean casserole with less sodium and calories than the traditional dish. The walnuts add healthy crunch and the vinaigrette really makes this dish pop. This is one of my go-to recipes during the holiday season - adapted from Bon Appétit Magazine. Enjoy!

holidays, nutrition, recipesAllison KochNovember 17, 2019cooking, recipe, holiday recipe, vegetables, green beansComment