Category Archives: Healthy Recipe

Healthy Memorial Day BBQ Recipes from Sports Dietitian Rebecca Scritchfield

20150511_NUTRITION Developed in partnership with the Spring into Change Challenge, which is sponsored by the makers of Vitafusion™, the #1 adult gummy vitamin brand.

Barbecue season is here! But wait, you’ve worked so hard these past several weeks on whipping your body into insane shape. Not to worry, you can still eat your favorite summer dishes and continue looking and feeling great. Sports Dietitian, Rebecca Scritchfield shares two of her healthy BBQ favorites.

Festive Red White and Blue Burger

Who doesn’t love an All American Burger? These days you can make one with lean ground beef, bison, turkey and more protein rich sources. Add a whole wheat or gluten free bun and the combo provides the perfect balance of carbohydrates to replace glycogen from your ride and protein to rebuild and repair muscles so you’ll be stronger for your next workout.

Click here for the full recipe >>

Healthy Summer Slaw

A slight tweak to the staple by swapping out the mayo and adding lime and cilantro turns cole slaw into a vegetarian side that’s both healthy and refreshing! Cabbage supports digestive health with fiber providing 1.5 grams of fiber per 1 cup serving.

Click here for the full recipe >>

Source: USDA Nutrient Database, SRR 27

Despite our best intentions, we don’t always get what we need through a healthy diet. For a great way to support energy metabolism through the summer, try vitafusion B12 – each serving of two delicious gummies provides an excellent source of this important nutrient.** A sweet way to kick off the season!

**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

– Compiled by Leslie Steinberg

2015-cyc-fitness-spring-into-change-powered-by-vitafusion-banner

Healthy Brunch Recipes from Sports Dietitian Rebecca Scritchfield

healthy-brunch-mothers-day-recipes-nutrition-tips-rebecca-scritchfield Developed in partnership with the Spring into Change Challenge, which is sponsored by the makers of Vitafusion™, the #1 adult gummy vitamin brand.

Stumped as to the best way to shower Mom with love this Mother’s Day? Celebrate the healthy way by treating her to a complimentary Cyc ride* followed by a delicious homemade brunch. Sports dietitian and nutrition expert Rebecca Scritchfield shares her three favorite healthy recipes that are excellent options after a morning sweat session!


The Tofu Scramble

Some people don’t consider brunch complete without eggs- whether they’re scrambled, fried or hardboiled. But for those of us who don’t like eggs or choose not to eat them, a tofu scramble can even be better than the “real thing.”

Why’s this a good ‘recovery’ treat?
You want to eat something that combines proteins and carbohydrates shortly after working out to help your body rebuild muscle fibers and refill energy stores. Tofu is a great vegetarian source of protein, plus it provides iron and calcium. Serve with a side of whole wheat toast.

Click here for the recipe >> 

PB+J Fruit Skewer
These fruit skewers with peanut butter yogurt dip are both easy to make and a great, grab-able treat.

Why’s this a good ‘recovery’ treat? 
The fruit delivers carbohydrates the body can quickly absorb plus fiber, vitamins and minerals like vitamin C which supports your immune system and the Greek yogurt provides the protein you need for recovery, plus calcium, and “good bacteria” for digestive health.

Click here for the recipe >>


Mango Lassi Smoothie

Made complete with freshly diced mango, lemon juice, honey and mint, this smoothie is a great way to cool down on a warm afternoon. Add some ‘spirits’ and make it a low calorie frozen cocktail!

Why is this a good ‘recovery’ treat? 
It’s always smart to have a smoothie after a workout because you’ll rehydrate and refuel your muscles. This Mango Lassi one is refreshing and functional. You’ll get nutritious carbohydrates from the mango and oats, plus protein, vitamins and minerals from the milk. Your muscles will drink up these nutrients and rebuild, which will help to reduce soreness.

Click here for full the recipe >>

Despite our best intentions, we don’t always get what we need through a healthy diet. Vitafusion Women’s gummy vitamins are a delicious way for you and Mom to cover your bases. A two gummy serving supports energy metabolism, bone health** and provides an excellent source of vitamins A, C and D. A sweet, nutritious end to a healthy Mother’s Day morning!


*Bring your mom to ride at Cyc on Mother’s Day, and her ride is free! Redeem at the front desk, valid for walk-in rides only, cannot be booked ahead of time.

**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

– Compiled by Leslie Steinberg

2015-cyc-fitness-spring-into-change-powered-by-vitafusion-banner

Nutrition Tips from Sports Dietitian Rebecca Scritchfield: Fueling Your Ride

20150320_NUTRITION (1)

Developed in partnership with the Spring into Change Challenge, sponsored by the makers of Vitafusion, the #1 gummy vitamin brand.

We talked to sports dietitian and health expert Rebecca Scritchfield about the most enjoyable ways to fulfill your nutrient needs when you’re spinning 3-4 times per week. Follow these tips on what to eat before and after a workout to fuel up the right way.

Rebecca Scritchfield

Rebecca Scritchfield

  • Don’t ride on “empty”: If you think you perform better on an empty stomach, think again. I’m forever amazed at how many people “exercise to eat” rather than “eat to exercise”. Pre-exercise fuel should hydrate your body, fuel your muscles and settle your stomach. Choose foods with high carbohydrates and moderate protein that are lower in fat and fiber. Try this: a bagel with a dollop of nut butter or a yogurt and granola parfait with banana or berries.
  • Start off on the right foot: Have a hard time waking up for your morning ride? Before you go to bed, place a piece of whole fruit—like a banana, apple or pear—and an English muffin topped with almond butter on your nightstand. Set it beside some great-tasting Vitafusion MultiVites for a wake-up call that will feel more delicious than dreaded.
  • Put Omega-3s on the menu: When you think about protein, consider if it also contains omega-3 fatty acids (healthy fats), which may alleviate muscle soreness, reduce inflammation and improve joint health. These healthy fats can be eaten anytime of day. My favorite options include tuna, salmon, anchovies and lamb.
  • Choose healthy on-the-go options: There are lots of on-the-go fitness bars out there, but not all are healthy. Always look at the nutrition label before making your selection, and choose something with wholesome ingredients like nuts, dried fruit and honey, which give athletes the energy they need. You can also try my 2-Minute Peanut Butter Rice Squares, which have just three ingredients and require no refrigeration– just prep and go!
  • Get your “nutrient C”: Usually with endurance athletes, the nutrient most lacking is carbohydrates. I’m constantly asking my athletes to increase “nutrient C”. Eating too much high-protein and high-fat food shortly before exercise can cause an upset stomach and delay glycogen uptake in your muscles. Healthy carbohydrates like whole grains, fruits and vegetables, on the other hand, keep your body going. Pre-fuel 60-90 minutes before a workout and refuel within 60 minutes of exercising. Try a recovery bowl with two scrambled eggs, vegetables, half an avocado and brown rice or beans.

-Compiled by Leslie Steinberg

2015-cyc-fitness-spring-into-change-powered-by-vitafusion-banner

Cyc Sweats: How To Stay Healthy During the Holidays

Cyc Fitness, Cyc Sweats, Cyc Recommendations, Workout, Cycologists, Instructor Recommendations, Cyc Love, Cyc Social
Sometimes it can feel like staying healthy during the holidays is impossible. Luckily, we’ve got a few pointers to help you out. Jess Clark, a certified fitness nutrition specialist, personal trainer and soon-to-be Austin Cycologist, walks us through her time-tested-tips for the season.

cyc fitness, jess clark, cycologist, pump n shred, nutrition, personal trainer, fitness nutrition, cyc austin, beat the bulge

Jess Clark of Cyc Austin

Here’s part one in her Holiday Health series:

Enjoying the Parties Without Getting Weighed Down:
• Eat a small, healthy snack before you go to the party, so you’re not starving when you get there (like an apple and almond butter or Greek yogurt and blueberries).
• At the appetizer table, opt for lean proteins and fresh veggies first to fill you up.
• Save alcohol for the events where you really want to celebrate.
• Alternate each alcoholic drink with a glass of water to help you stay hydrated and avoid a hangover.
• Opt for light beer, dry wines, spritzers, and cocktails made with club soda instead of juices.
• Head home at a reasonable hour so you can get at east 7-8 hrs of sleep
• If you eat late, always pick protein and either fats or low-sugar carbs. Protein is key.
• Bottom line: Give up your FOMO habit this year. Only go to the parties you really want to attend.

cyc fitness, jess clark, cycologist, personal trainer, fitness nutrition, holiday health, nutrition during the holidays, beat the bulge

Navigating The Big Holiday Meals:
• Pass on the suspicious stuff. Your mantra this season should be: “If I don’t love it, I don’t eat it (no matter who made it).” This is not a season to pack on calories as a courtesy to others.
• Use a smaller plate to naturally keep your portion sizes smaller.
• Prioritize the protein! Though it may surprise you, one serving of protein is about the size of your palm (4-6 oz), and is plenty for one meal.
• Add 1 cup of veggies or salad to your plate (more if you’re passing on the starchy veggies).
• Don’t deprive yourself. Have a few bites of starchy sides like sweet potatoes, mashed potatoes, or a side of dressing. These are all much better for you than loading up your plate with calorie-dense foods. For reference, about 2/3 of a cup of starchy sides is all you need.
• One trick to narrowing down the endless appetizers? Prioritize seasonal foods over things you can eat anytime (pumpkin pie over mashed potatoes, for example).
• A TBSP of butter or gravy is plenty. Most holiday food is cooked with butter and oils, so limit added fats as much as possible.
• Pick either dessert or bread, but not both. If pumpkin pie is an option, it’s a better bet than cookies, cakes or sugary pies. Skip the a la mode option and indulge with a dollop of whipped cream.
• Holiday meals and party food is notoriously over-salted. Try not to add table salt and be sure to drink water with your meal.
• Watch the booze and limit your consumption of carb-dense beverages like beer, sweet wines (dry is always the best option), and sugary mixed drinks.
• Be sure to eat your other meals on the holidays, just like you would on any other day. Don’t starve all morning only to over-consume at one meal.
• Eat slowly and enjoy the conversation! This will help your brain signal when you’re full to keep you from going back for seconds (or thirds).
• Leave the leftovers for the rest of the family, or only take the proteins home. Turkey, ham, and other roasted meats are easy to reheat and pair with veggies for future healthy meals.

Stay strong, eat smart, and stay tuned to Jess’s next blog post with more tips!

Cyc Sweats: Healthy Thanksgiving Recipes

It can definitely be a challenge to eat healthy during the holiday season. So we thought we’d give you a helping hand, and we rounded up some of our favorite healthy Thanksgiving recipes, the first of which is from NYC Cycologist, Adina Puteh.

Here’s what Adina had to say about her recipe of deviled eggs:
Even though it’s often overlooked, this appetizer is important to me because I had it at my very first American Thanksgiving just a few years ago in Connecticut. Having grown up overseas I had never celebrated Thanksgiving before. So it was a special treat–AND I was shocked how tasty a simple hard boiled egg could be! And because they’re a very filling, protein-packed appetizer, a few deviled eggs can help keep you from overeating during the main meal.

Adina Puteh trying her hand in the kitchen.

Cycologist Adina Puteh trying her hand in the kitchen.

Deviled Eggs
(makes a dozen eggs)
-Boil eggs in hot water for 13 minutes
-Remove and place in ice water, then remove shells
-Use a very sharp knife to cut eggs in half
-Separate yolks and place in a bowl
-Mash up yolks into little pieces
-Add 2 tablespoons of mayonnaise, 2 teaspoons of dijon mustard, a very small amount of cut up Maile French pickles
-Salt and pepper to taste
-Spoon yolk mixture into egg whites
-Garnish with parsley before serving

 

Here are more of our favorite healthy Thanksgiving recipes:
Health.com
Well and Good
Shape
Huffington Post (tips on how to “lighten up” your standard recipes)