Thursday, November 12, 2015

Injury Cause and Prevention for Runners

During my time at Healthworks, I've encountered a lot of elite runners and it seems they've all suffered major injuries during their running career. I know how frustrating it can be to be preparing for a competition and hit a major obstacle that seems to destroy all the hardwork you've already put in! 

This is a simple article, but it covers several of the common issues runners face when they step up their training too quickly. I also have a speed and explosion certification through NASE and in studying for my test, I learned how to treat and manage as well as train around injuries caused by overtraining in marathon runners and team sports athletes. Please feel free to reach out if you have any more questions!!

Wednesday, November 11, 2015

Blueberry Banana Breakfast Bake

I Basically...I created heaven tonight during my meal-prep. I have my lunches, dinners (and all the meals in between) down pat, but always struggle with what to prepare for an on-the-go balanced breakfast. I decided to get creative and make my own baked oatmeal dish inspired by some other recipes I found on Pinterest! I try to eat steel cut oats usually, but when I'm rushing off to work or to the gym, it's annoying to have to wait for them to cook and then cool. For this recipe, I used old fashioned oats and they cooked to the perfect consistency! For serving, I added in 1/2 cup of vanilla greek yogurt for some added protein and deliciousness (the nutrient count does not reflect the yogurt). This recipe makes 6 servings and the nutrient breakdown is per serving!

Nutrients: Calories-266, Fat-12g, Carbs-31, Protein-9g


1 1/2 cup old fashioned oats
3 tbs chia seeds
1/3 cup sliced almonds (save some for topping)
1/4 cup walnut pieces (save some for topping)
1 1/3 cup blueberries
1 ripe banana (mashed)
1 1/2 cups unsweetened almond or cashew milk
3/4 cup egg whites or egg substitute
2 tbs maple syrup


Preheat oven to 375 degrees
Mix all ingredients in microwave safe dish or bowl (saving some almonds and walnuts for topping)
Microwave on high for 10 minutes (stirring halfway through)
Place mixture in dish you plan to bake in
Sprinkle nut mixture over oatmeal
Bake for 15 minutes (or until mixture is firm)

I recommend serving with greek yogurt. And I've found it to be great served both warm and cold!