September is just around the corner!!

Be on the lookout for Healthy Bites Flavor of the month (kinda like the jelly belly club, haha!). Next month we will feature a Breakfast Bite. Its wheat/nut free. This bite is perfect for people or toddlers with nut/dairy allergies. And they've been approved by 2 year olds AND not so 2 year olds like our husbands and friends(although they make act like it at times)!

Grab, Nosh, and NOURISH!!



Ingredients: Organic rolled oats, Honey Kix, dried plums, organic coconut milk powder, organic flaxseed grounds, Texas honey, cinnamon.

66.26 CALORIES
1.66g FAT (0.5g saturated fat)
0mg CHOLESTEROL
16.58mg SODIUM
11.60g CARBS
1.35g FIBER
4.6g SUGAR
1.5g PROTEIN
35mg POTASSIUM


Email us if your interested!

Cheers,
LC

A night out to Celebrate

Yes the Cotters can still have a good time, no matter how tired we are! We had a blast this past weekend celebrating Juliette and Zachary Dell's b'nai mitzvah. Thanks for inviting us, you two did great!!

JC and LC

p.s.

my blond skills didn't let me publish the photos too well. Just click if you want a close up, haha!

Get 'em while they're hot!

HEALTHY BITES- GRAB, NOSH, AND NOURISH!!

Hey everyone! I am posting a new food for you to check out! Kelly Bruneman (friend and fellow nutrition manager) and I have put our heads together and created a tasty little snack called Healthy Bites. These little bites are good for kid's snacks, pre workout fuel, post workout recovery or just for yummy healthy munching! We have 4 ready-made flavors (see below) and we will also custom make anything you want!

Ready Made Flavors:

Apple Cinnamon - good for pre-fueling
Whey Protein - good for recovery
Apricot Fig - good for the gut!
Cookie Dough- good for people with gluten/lactose allergies and just GOOD!!

All of our bites have been tested on our husbands and given the seal of approval! The info below will give you ingredients, allergen and nutritional information, as well as photos and pricing.

Let me know if you want to Nosh and Nourish!!


Whey Good-
Ingredients:
All Natural Vanilla Whey protein powder (sweetened with Stevia), organic almond butter, raw almonds, dried banana, and organic wild honey.
Nutrition (per bite):
90.0 CALORIES; 4.96g FAT (0.3g saturated fat); 0mg CHOLESTEROL; 3.3mg SODIUM; 8.56g CARBOHYDRATES; 0.59g FIBER; 6.34g SUGAR; 5.02g PROTEIN
*NOTE- we can use more protein powder if preferred which will alter nutritional information.




Apricot Fig
Ingredients:
Organic dried figs, organic dried apricots, organic pecans, and organic unsweetened dried coconut flakes.
Nutrition (per bite):
66.0 CALORIES; 2.1g FAT; (0.9g saturated fat); 0mg CHOLESTEROL; 0.45mg SODIUM; 11.6g CARBOHYDRATES; 2.1g FIBER; 8.9g SUGAR; 0.65g PROTEIN


Apple Cinnamon Bites
Ingredients:
Dried apple, organic almonds, organic peanut butter, organic flaxseed grounds, Texas honey, and cinnamon.
Nutrition Info per ball:
104 CALORIES; 6.18g FAT (0.52g saturated fat); 0mg CHOLESTEROL; 22.88mg SODIUM; 11.g CARBOHYDRATES; 2g FIBER; 7.8g SUGAR; 3.5g PROTEIN


Cookie Dough Bites
Ingredients- :
Organic natural peanut butter, gluten-free chocolate chips, dried goats milk powder (lower lactose), organic honey, and raw almonds.
Nutrition (per bite):
79.32 CALORIES; 4.2g FAT (1.53g saturated fat); 2.68mg CHOLESTEROL; 10.36mg SODIUM; 9.23g CARBOHYDRATES; 0.48g FIBER; 8.29g SUGAR; 1.79g PROTEIN

Custom Bites
Give us your favorite 3 ingredients and we’ll custom make your “healthy bite.”

PRICES
$6.99 per box of one dozen
*NOTE* Variety pack also available (choose any flavor combo)

Please email Kelly or Lindsay at lyndzut@sbcglobal.net or Kelly0412@hotmail.com

Need 3 day advance notice before pickup or deliveries can be complete- THANKS!!!!


Cheers,
LC

OUCH!!

Very dissaponted with myself. Finishing up my ride today and I hit the deck. Worst part, the deck was not nice smooth pavement...it was chip seal.

I had just finished a nasty little climb (city park) and was just begining the descent. I was holding my base bar beneath the elbow pads which were very sweaty from the climb. I hit a pot hole and my hands flew off the bar and I went down. My palm took most of fall.

Nothing too brutal and nasty. Was a little bummed since it looked nasty when I was on site of fall. Once washed off it was very minor. Probably a good thing since I race in a week. It did hurt..a lot remembering the feeling of my palm absorbing/sliding the fall on chip seal. Thank god nobody was around to see it.

Carrot Apple Bread- Paleo Style

Carrot Apple Bread (paleo style) simple means I didn't use any grains. Almond meal as the flour, olive oil, apple sauce, pure butter, and fresh ground carrots, apples, and a few chopped up dried plums (for sweetness). Okay I did use a tiny bit of whole grain cornmeal to thickin it up a bit, but its still gluten free. The recipe and Nutrition Facts are below. Its yummy with marmite but then again you have to like marmite and be from Britain, Australia, or New Zealand, haha!

carrot/apple almond bread

Ingredients:
3/4 cup almond meal
1/4 cup organic corn meal (gluten free)
1 medium size carrot around 6-7 in. (chopped in blender or food processor)
1 medium apple (chopped in blender or food processor
5 dried plums (chopped or shredded into pieces)
1/2 cup unsweetened applesauce
2 whole eggs
1/4 stick natural butter melted
2-3 tablespoons of oil (olive oil or coconut is best)
2 tsp nutmeg
*OPTIONAL- agave nectar if wanting to make sweeter (maybe 1tbsp or so)


Directions:

Preheat oven to 350 F.

In a small bowl, microwave the butter until melted (but do not overheat). Whisk the eggs in with the butter, olive oil, applesauce, and other spices/sweeteners until well mixed. Gradually add the finely chopped (or pureed) carrots, apple, prunes, and almond flour.

Pour into a lightly greased pie plate or other casserole dish and bake for 40 minutes or so. Depending on your oven it could be 35 to 45 min.

Nutrition per slice (12 servings)- Based on fitday's calculations
119 calories
8.4 grams fat
1.9 saturated
9 carbohydrates
2 grams fiber
3 grams proteins

I hope it turns out yummy. Its also good as a quick breakfast quickly heated up in the microwave!

Cheers,
LC

SERIOUSLY

I will not even lie and just throw it out there. I say this with the highest amount of respect to top three at Rhode Island...I went into RI thinking I could win the race or at least podium. Post race i spoke with Cameron Brown who said it best. This sport is filled with so many ups and downs.

Swim was perfect. I started swimming when I moved to Hawaii in 2000. Swimming in the ocean a fair amount even when rough prepared me for the swim at RI. Lots and lots of chop the entire swim. Even though I said I was not going to lead the swim because of the great white shark spotting, it just happened. Opened up a gap from the gun. I was hesitant to open up the gap outbound because I didn't want to be easy bait. Once I hit the turn around I opened it up a little more. Solid swim which I thought set me up perfectly for the race since I cruised 80% of swim.

On the bike I rode solid and waited for Richie to bridge up so I had a riding partner. He went by and it was like I was riding with my brakes on. Brownie went by, Wolf went by, Lovato went by, Hodges, Evoe, hell i was waiting for some one in the last wave of the day to go by! It was strange because my left leg was not firing and was stuck in a constant cramp the entire ride. Very hard to swallow especially when my build had gone much better then Kansas. That is racing and if were easy the world would be full of pro triathletes.

Run was solid and I shut it down at mile 10 when I knew the money was too far up the road.

Rhode Island is a great course. The transportation situation is not awesome (up at 3am) but everything else is top notch. I will be back again. Congrats to all finishers.

Great event and it was nice to run into friends. Once of my favorite things about the sport of triathlon is running into friends and meeting new athletes. Meet Dion Harrison during the race and had a nice chat with him at my 14hr stuck at the airport!

Positives from the race:
1) swimming is feeling good
2) my biking continues to motivate me. It is stronger, just bad luck.
3) Running is easier off bike since I'm getting stronger.

Back at it tomorrow!

Cheers,

JC

RI

Last year i went up to Rhode Island to compete in the inaugural 70.3 in Providence. The logistics kinda sucked as I was up at 3:00am to get to Providence to then jump in a bus for the 40 min trek to the start line. Apart from that, the race was awesome! Great challenging course and great support. I will be returning again this year to try and improve on my time and placing. Like always, the field is never easy. Cameron Brown, Michael Lovato, and R. Cunningham are only a few of the athletes competing next weekend.

I have switched a few things around and so far things appear to be heading in the right direction. Heading into Rhode Island, I have done it the same as my Kansas build. I have had one recovery week and two build weeks heading into Rhode Island. Like my coach always tells me in the kindest way possible.."You bike like shit" so I have been really focusing on lots of Big gear work on the bike. I need to be able to bike with the big boys and this has been helping some. I'm feeling stronger then I did heading into Kansas so hopefully I will still have something left in my legs to throw down a respectable run split as in Kansas. Really looking forward to racing and seeing how my body has adjusted to a few more weeks under Mr. Dixon.

I head out at 7am tomorrow morning. It's race time!

JC