Four Tri Treats: Healthy & Low Cal! {Skinny Brownie in a Mug, Healthy Cookies, & More}

Sometimes, we just need a treat. Whether it’s after a workout, to satisfy a random craving or otherwise — sweets once in awhile are always a nice treat. If you want a yummy snack but don’t want to go crazy on the calories, check out the tri treats below!

Skinny Brownie in a Mug

Made with only a little bit of flour (try GF flour if you can’t have gluten!), granulated sugar, cocoa powder, baking powder, vanilla, and plain yogurt (can be substituted), this easy snack can be made anywhere and definitely satisfies the sweet tooth! This was featured in the YT Times Newsletter yesterday, but we linked to the wrong recipe — oops! Click so you can make it and enjoy 🙂
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Raw Vegan Vanilla Ice Cream

Creamy ice cream without the guilt! (or dairy)

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Healthy Cookies – No Flour or Sugar

Healthy cookies that taste great 🙂

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“Clean” Banana Bread

Made without sugar or and oil — with honey and applesauce instead!

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What are your favorite healthy treat recipes?

Tri Hard,

Caity

Eating Clean: A Triathlete’s Guide to a Dairy & Gluten Free Diet

Diet is a huge part of ensuring peak performance come race day. Whether we like it or not, the foods we eat each day helps shape our body, our mind, our mood — you get the idea.

In high school, I was having really bad stomach problems. My family and I have never really eaten processed or junky foods (like Doritos, processed snacks, etc.) — we have always bought organic and have eaten relatively healthy — so I didn’t think what I was eating could be what was making my stomach hurt. But one day, I was proven otherwise — after eating Annie’s mac and cheese after a workout, my stomach pain became so intense that I was rushed to the hospital in an ambulance. I was also feeling sick during a lot of my workouts, and I wanted to get to the root of what was wrong.

After a few days in the hospital and a few weeks of various tests, a “mild lactose intolerance” was the only thing that came up. The doctor explained that sometimes my stomach was fine with dairy, but that other times I reacted extremely to it. Happy that (so we thought) the culprit for my stomach pain was gone, I now had to get used to the idea that I had to cut dairy out of my diet.

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Incorporating greens into your diet is important – whether it’s through juice, homemade kale chips (yum!), salad, or otherwise.

After a few months of trying to continue to eat dairy with Lactaids (bad idea), I decided to cut it out of my diet completely. It was definitely a big change — a lot more foods have dairy in them than I thought — but I was feeling a lot better.

A few years later, I forget that I used to miss eating dairy. Since then, I’ve been diagnosed with IBS, a stomach condition that also forces you to restrict what types of foods you eat. I cut gluten completely out of my diet (I have a gluten sensitivity, not celiac disease) about two and a half months ago, and I’ve felt a huge difference.

Some of my favorite snacks - gluten free cereal, almond milk, fat-free hummus, strawberries, and pure organic blueberry bars

Some of my favorite snacks – gluten free cereal, almond milk, fat-free hummus, strawberries, and pure organic blueberry bars

If you’re thinking about dairy and gluten free, here are a few tips:

  • Coordinate with your family or school to make sure options will be available for you. Let others know (politely, of course!) of your dietary needs before eating out or eating with company if need be.
  • Find “Safe” Foods One of the biggest adjustments of going GF and/or Dairy free is learning to find “safe” foods while eating out or with company. It IS possible, though! As a backup, clean foods like salads are usually always available.
  • Educate yourself! Some foods that may seem “safe” can prove to be otherwise (for example – many soy sauces have gluten!) There are myriad websites and food stores that carry information and products suited to GF/dairy free lifestyle. Try Whole Foods, Trader Joe’s (or your local supermarket’s GF section — many are starting to pop up) and blogs like http://glutenfreeegirl.tumblr.com/
  • STICK TO IT! Cheating can make you feel sick or derail your new dietary lifestyle.
  • Plan ahead – If you know you’ll be going out with friends for the day or on a trip where some GF/dairy free snacks may not be available, plan ahead! Pack some bars, juices, or other snacks! (one of my favorites are pistachios)
  • Find Favorites – It’s important to find some “go-to”s in your diet that work well with your stomach (especially while training). Some of my favorites are below!

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    Filling a reusable water bottle (like a nalgene) and keeping it handy can remind you to drink water more often! Lots of water is an important part of a healthy diet!

Stick to it! Eating clean makes you feel a lot better — with added energy, boosted mood, and overall better health. It helps a lot with training, too — no more stomach aches and diet-related fatigue during workouts.

More on this soon (and on GF/dairy free race nutrition).

Have you ever considered a GF/dairy free diet? Do you already eat this way?

Tri Hard,

Caity