When I sat down and wrote the full-day curriculum for MovementU's first workshop Strategies for Speed and Sustainability in Swimming, Cycling and Running, held this past fall, it was obvious to me that I not only wanted to provide food, but that NUTRITION had to be included in the experience. From the moment participants step in the workshop MovementU aims to exemplify how to feed the needs of the body from the inside out.
By following a few basic nutritional rules for health and performance, I created the Fall 2009 MovementU Menu:
Eat colorful, less-processed, nutrient dense whole foods,
in smaller, balanced meals throughout the day.
During the day it is ideal to keep adding "fuel to the fire" as Mark Verstegen points out in Core Performance. I also recall nutritionist Sunny Blende explaining that the body would love to have 4 calories per minute. Not realistic, but if you think in terms of the shoot-for-the-moon-land-among-the-stars idea, it helps put things in perspective. Ideally you would eat upon waking up and then eat a mid-morning snack a few hours later, and certainly before and after a morning workout if you were to do one. At MovementU, water, bananas and a variety of organic energy bars are always on hand. Additionally we serve a post-workout, mid-morning snack around 9:30am and lunch between noon and 1pm. Each meal is individually created and packaged for each participant, using many organic nutrient dense whole foods.
We kick things off with a workout first thing in the morning. After workout participants get a break to change clothes and have their post-workout, mid-morning snack:
- 3/4 c Strauss Family Creamery Plain Whole Milk Yogurt
- Sweeten to taste with agave nectar, honey or maple syrup.
- Add one or more of the following:
- Your favorite fruit
- Whole Oats
- Slivered Almonds
- Food for Life Ezekiel 4:9 Sprouted Grain Cereal
Additional items that have been offered include:
Shortly thereafter, class reconvenes with students that are happy, fed, content and ready to focus.
Lunchtime is another treat...
Hummus Wrap with Crisp Veggies and Quinoa Salad with Lime and Fresh Mint
I knew I had to make a balanced meal, but I also had a budget to stick to. The budget would not allow me to buy "clean" meat, so I opted for a high protein grain called quinoa to supply the majority of the 20g of protein. I realize that when most people think of lunch and certainly sandwiches, they think of meat. Most people at the workshops would not be those that would opt for the hummus veggie wrap over a chicken or turkey sandwich, but I thought it wouldn't kill people to try something new, and might even inspire them to try something they'd never tried and see just how good it might taste. I wasn't afraid to try! And that's exactly what happened. We had many first time triers of everything from agave nectar to kiwi to hummus to quinoa and according to their testimonials, they loved it!
Recipes are below, but first, a few quotes from participants:
"That was definitely tasty!!! They achieved a level of awesomeness I thought impossible for something not containing bacon and/or carnitas!" - Peter B
"I want to thank you for personally preparing our break and lunch menu! I've never had an instructor do that before in ANY clinic that I've attended over the years. It really shows you care for us." - Gerry F"I really enjoyed the personal touch of the meals. If we were at a place and those choices were available, I would not have chosen them. However, I really enjoyed trying new foods. I expanded my horizons in a different way. It tasted very good and fresh." - Gerald J
- 1 Whole Grain Wrap
- 1/4 C homemade hummus (an option listed below)
- Layer of sliced, raw red, orange and/or yellow bell pepper
- Layer of sliced, raw cucumber
- Handful of baby spinach spread evenly on the wrap
- Roll and go!
- 2 cloves garlic, minced
- 1 (15 ounce) can garbanzo beans, drained
- 1/3 cup tahini
- 1/3 cup lemon juice
- 1/2 cup roasted red peppers
- 1/4 teaspoon dried basil
Combine all ingredients in a food processor until smooth. **For extra yum, cook your beans.
Quinoa Salad with Fresh Squeezed Lime and Fresh Mint
- 1 cup dry quinoa
- 2 tablespoons extra virgin olive oil
- Juice from 2 limes
- 2-3 fresh mint sprigs, leaves removed and chopped
- Sea salt and fresh ground pepper, to taste
- A handful of sweet and ripe cherry or grape tomatoes, quartered.
Cook the quinoa and add the rest of the ingredients. Voila!!
Makes 4-6 servings.