Yummy Holiday Gifts for Active Friends
Are you searching for the perfect holiday gift for your teammates and exercise buddies?
Remember that active people welcome healthful food gifts, such as a baggie filled with homemade trail mix then tied with a bow, a loaf of bread warm from the oven, a nutrition book with recipes.
Here’s a favorite trail mix recipe from my Sports Nutrition Guidebook, a popular gift in itself!
Sugar and Spice Trail Mix
This tasty pre-exercise snack is sweet, but not too sweet.
Put it in small baggies tied with a bow, and you’ll have gifts for the whole team!
3 cups oat squares cereal
3 cups mini-pretzels, salted or salt-free, as desired
2 tablespoons tub margarine, melted
1 tablespoon packed brown sugar
1/2 teaspoon cinnamon
1 cup dried fruit bits or raisins
1. Preheat oven to 325°F.
2. In a large resalable plastic bag or plastic container with a cover, combine the oat
squares and pretzels.
3. In a small microwavable bowl, melt the margarine; add the brown sugar and cinnamon.
Mix well; pour over the cereal.
4. Seal the bag or container and shake gently until the mixture is well coated. Transfer to
a baking sheet.
5. Bake uncovered for 15 to 20 minutes, stirring once or twice.
6. Let cool; add the dried fruit. Divide into 10 baggies.
Yield: 10 servings
Total calories: 2,000
200 calories per serving; 40 g Carb; 5 g Protein; 2 g Fat
Recipe for Date Molasses Muffins
1 cup chopped dates
1 egg or 2 egg whites
1/3 cup molasses
1 cup buttermilk (or 1 cup milk mixed with 1 teaspoon vinegar)
3/4 cup ground flaxseed meal
1/2 teaspoon salt
1 teaspoon baking soda
1 1/2 cups flour, preferably half white, half whole-wheat
Optional: 1/2 teaspoon cinnamon; 1 teaspoon grated orange rind; 1 teaspoon vanilla extract1.P
1. Preheat the oven to 350 degrees F, and prepare the muffin cups with papers
or cooking spray.
2. In a large bowl, mix together the egg, molasses, buttermilk, flax, and salt and
add the dates to the batter.
3. In a separate bowl, mix together the flour and baking soda (and cinnamon).
4. Gently stir in the flour mixture (and cinnamon, orange rind, and vanilla) into
the egg mixture.
5. Fill the muffin cups 2/3 full. Bake for 18 to 20 minutes, or until a toothpick
inserted near the center comes out clean.
Yield: 12 muffins
Total calories: 2,000
Calories per muffin: 165
Carbohydrate 30 grams
Protein 4 grams
Fat 3 grams
Recipes courtesy of the American Heart Association (www.deliciousdecisions.com)
Helpful sports nutrition books can also be a welcome gift.
Here are a few suggestions from the books that I have written:
Nancy Clark’s Sports Nutrition Guidebook
The sports nutrition bible for learning how to eat to win.
The Cyclist’s Food Guide: Fueling for the Distance
For cyclists who are doing long rides or tours.
Food Guide for Marathoners: Tips for Everyday Champions
Perfect for novice marathoners who fear hitting the wall!
Food Guide for New Runners: Getting It Right From the Start
For the novice runner who wants to lose weight and run well
Food Guide for Soccer: Tips and Recipes From the Pros
Useful gift for coaches, players, and soccer parents. Yummy recipes, too!
With best wishes for a joyful holiday season,
Read more of Nancy Clark’s The Athlete’s Kitchen articles on www.runohio.com
Sports Nutrition News from ACSM
Protein and Athletes
Why Is Weight Loss So Hard…?
Water: Droplets of Information
Sports Nutrition News from The American College of Sports Medicine
Should We Enable Obesity?
Check out the December RUNOHIO E-Newsletter - http://www.runohio.com/index.php/news/474-december-2012-newsletter