Chia Seeds: Athletes use chia seeds for improved energy levels. Chia has the highest plant source of Omega-3’s, the seeds contain high levels of calcium, magnesium, and potassium. Chia seeds absorb nine times their weight in water–they are great for hydration. I use chia seeds as a substitution for eggs in many recipes.

Flax Seeds: Flax seeds are good to use in baking, oatmeal and smoothies. Flax seeds are loaded with omega-3’s and antioxidants. They are beneficial because they contain lignans. Lignans are high in antioxidants. I use 1 tbsp each day in my vega shake or in oatmeal.

Spirulina: Spirulina is an athletic superfood. It has more than 60 vital nutrients and has been shown to improve performance, increase stamina, aid in recovery, and provide sustainable power. Spirulina speeds up the removal of waste products on the cellular level, while replacing the minerals lost from sweating. You can take spirulina just before a practice and it provides sustainable energy while reducing feelings of hunger. It is 60% protein, which makes it the highest source of plant protein–3x that of red meat.

Coconut Oil: Has gotten a bad rap in the past because it is high in saturated fat, however this fat source is a healthy fat. Other fats are long chain triglycerides, whereas coconut oil is a medium chain triglyceride. This means it has many health benefits! These include:
-provides quick energy
-helps aid recovery in muscle tissues
-reduces inflammation
-boosts energy and endurance

Coconut oil has a very high smoke point, so it is great to use while stir frying and sauteing vegetables.

Many people have asked me for advice about the “best” food to eat before a morning workout. Optimal pre workout foods are those composed of slow burning, complex carbohydrates. These are found in fruits, vegetables, whole grains. Complex carbohydrates take longer to convert to glucose which allows then to provide a more sustainable energy source throughout the workout. Because of this, I recommend that 70% your pre workout meal consist of complex carbohydrates. The higher the caloric intake of the food eaten the longer it will take to convert into energy. For example a 300 calorie snack only takes one hour to convert, whereas a 1000 calorie snack will take 3-4 hours. Here are a few of my favorites:

Banana: Bananas are a great source of complex carbohydrates to fuel a workout. Make sure the banana is ripe, unripe fruit often cause bloating because it is still in the starch stage which makes it more difficult to digest. To avoid this make sure that the banana is completely yellow at the stem.

Steel Cut Oats: Because steel cut oats are chopped as a opposed to rolled, they are less processed. These slow digesting complex carbohydrates with provide a sustainable energy source.

Optional oatmeal add-ins: half a banana, 1 tbsp flax seed, 1tbsp chia seeds, 1 tsp of cinnamon, raisins, almonds, pumpkin seeds, goji berries, pistachios (I usually pick a few of these nutrient packed add-ins to provide more nutrients and keep the flavors more exciting)

KT’s Workout Bars: I discovered the price efficiency of making my own snack bars a few years back when I was sick of paying 1-3 dollars for a quality pre workout bar. If you have a food processor, the process is simple. I will provide more recipes later but here is one of favorites:
1 cup dates
1 cup almonds
1 tsp cinnamon
¼ cup raisins

Food process this combination until it is finely ground into a moldable dough. Then form it into bars and wrap in parchment paper or saran wrap. Refrigerate the bars in an airtight container and these bars will keep for about a month.

Apple with Almond Butter: This snack has been a long time favorite of mine. It is good because the sugar levels are moderate and will provide sustainable energy. Apples contain many vitamins, antioxidants, and minerals. The combination of fat and protein in the almond butter with slow the entrance of sugar into the bloodstream, keeping you fueled for the entire workout.

Almonds: The monounsaturated fats found in almonds provide sustainable energy for workouts. Almonds contain essential fatty acid, omega 3, and omega 6. Eating 12-15 almonds will provide a surprising amount of energy right before a endurance or strengthening session.

It is hard to imagine a day when women weren’t able to compete. I often take for granted the protests and inequalities that the women before me experienced. In 1972 Jacqueline Dixon changed things up as she raced to victory in the first official running race for women. Just three weeks after her victory, Title IX was passed.

“For Marsh (née Dixon), running was a source of inner strength. She grew up in a troubled home, she said, but developed a sense of self-reliance by going on long runs, her training frequently reaching 100 miles a week by age 16. She was part of the San Jose Cindergals, an impressive—and progressive—all-girls running team coached by Augie Argabright, who pushed Marsh to excel.”

1972 seems far away as does Dixon’s story; but I realize that today, I run for the same reasons. I run for strength and peace of mind. Running is defined by its fluidity. The pace, rhythm, adrenaline; all of which make up a beautiful dance. Dixon ran because running gave her an outlet of expression; I find myself doing the same.

Read Jacqueline’s story here.

This was the first question Phiona Mutesi asked when she learned that she qualified for the Olympiad. Phiona is from the largest slum in Uganda, Katwe. This is where she discovered the game of chess.

“Phiona Mutesi is the ultimate underdog. To be African is to be an underdog in the world. To be Ugandan is to be an underdog in Africa. To be from Katwe is to be an underdog in Uganda. And finally, to be female is to be an underdog in Katwe.”

Phiona describes the game of chess as reflecting her life: “If you make smart moves you can stay away from danger, but you know any bad decision could be your last.” This story describes Phiona’s journey to Siberia to compete in the world’s largest chess competition. As a child, Phiona walked over three miles a day to play chess.

Ivan Mutesasira–a boy who tutored Phiona, says: “When I first met Phiona, I took it for granted that girls are always weak, that girls can do nothing, but I came to realize that she could play as well as a boy,” Ivan says. “She plays very aggressively, like a boy. She likes to attack, and when you play against her, it feels like she’s always pushing you backward until you have nowhere to move.”

Phiona’s story about much more than a chess competition; it is about perseverance, resilience, and hard work. This story speaks to all of the girls worldwide striving to earn an education and achieve big dreams. One day they all of these girls will be given a voice. In the meantime, it is our job to speak out for them.

Phiona’s dream is to build a house outside Katwe for her mother so that she would never have to move again. Phiona’s mother says she has never entertained the possibility of Phiona escaping the slums. “Ugandan universities are not handing out scholarships for chess, and, without benefactors stepping in again, a trip to the 2012 Olympiad in Istanbul, Turkey, is unlikely.”

To read the full story on espn.com go here

Since moving back in with my parents, I began to realize the dramatic difference that spices can make when added to a dish. I grew up on a steady diet of rice and beans. When I moved to Ann Arbor I embarked on a low-key cooking career. At first I stuck primarily to raw salads, almond butter, fruit, and rice cakes. This may sound exaggerated but indeed it is not. During the fall rowing season I went through a jar of almond butter about every two days. Once I realized that this was neither impressive nor boast worthy, I began to cook real meals. I started experimenting with cool spices. What intrigued me most about spices was not the taste, it was the wide array of health benefits. Here’s what I discovered:

Cumin: Used Globally, but heavily in Mexican, Indian, and Middle Eastern cuisine. Cumin is high in iron, magnesium, manganese, and calcium. I like cumin because it is high in iron. Iron is a component of hemoglobin which transports oxygen to all of the blood cells in your body. After dealing with Iron Deficient Anemia myself, I try to incorporate iron into my diet as much as possible. Cumin also helps with digestion and has been shown to have anti-carcinogenic properties.

Cayenne Pepper: Cayenne pepper adds heat to any dish, while providing a multitude of health benefits. I refer to cayenne pepper as a super spice! Health gurus across the globe swear by it. It is especially high in Vitamin A, C, E, and B6. Cayenne pepper contains capsaicin, a neuropeptide that aids in natural pain reduction. I would recommend using Cayenne Pepper to treat symptoms ranging from headaches to sore muscles. It has also been shown to reduce blood cholesterol, aid in weight loss, clear congestion, and boost the immune system.

Oregano: Oregano means “mountain joy” and is used in mediterranean food and of course pizza. Oregano is high in Vitamin K, Manganese, Iron, tryptophan, and fiber. The oils in this spice contains phytonutrients thymol and carvacrol, which inhibit bacteria growth. It has high antioxidant capacities.

Basil: Yes, it tastes as good as it smells. Basil is high in vitamin A, iron, calcium, and vitamin K. It has antibacterial and anti-inflammatory properties. The beta-carotene found in basil can help reduce and prevent asthma and other cardiorespiratory conditions.

Turmeric: Turmeric has been used for centuries by both Chinese and Indian healers. It is high in manganese, iron, and B6. This spice is so powerful that it has been shown as comparable to many over the counter anti-inflammatory drugs such as Motrin. Turmeric prevents cancer cell growth, provides arthritis relief, and aids those suffering from cystic fibrosis.

Cinnamon: Cinnamon comes from a cinnamon tree, the bark is dried and rolled into sticks. It is a versatile spice that can be used with many different types of food. It is high in mangonese, calcium, and fiber. Cinnamon has a whole slew of health benefits. As it has been known to aid digestion of fruit and dairy products. It has natural anti-microbial compounds and has been shown to find against many pathogens. It also reduces LDL cholesterol levels and regulates blood sugar. Cinnamon is recommended for energy and mood regulation. Cinnamon scent has shown to have positive effects on brain effectivity, more so than jasmine and peppermint.

Ginger: Ginger is a root, but it can be used as a spice. It is high in potassium, iron, zinc, and beta-carotene. Ginger has been used to treat motion sickness and often seasickness. It acts as an anti-inflammatory; many people suffering from arthritis have reported pain relief with regular ginger usage. An exciting study shows that ginger inhibits cell growth in Ovarian cancer cells. Here is the link to this research:. I like to add ginger spice into oatmeal, curries and marinades.