Pumpkin Trail Mix ๐ŸŽƒ

Ingredients

    • 4 cups popped pop corn
    • 1/4 cup roughly chopped cashews
    • 1/4 cup dried cranberries
    • 3 tablespoon pumpkin seeds
    • 3 tablespoons chocolate chips
    • 2 tablespoons oats
    • 3 tablespoons melted coconut oil
    • 2 tablespoons honey
    • 1/2 teaspoon cinnamon

Directions

  • Place popcorn, cashews, cranberries, pumpkin seeds, chocolate chips and oats in a large bowl.
  • Pour melted coconut oil on top and toss until well combined.
  • Drizzle honey on top and mix gently until coated.
  • Season with cinnamon and serve.

 

Meal Prep Tip! Trail mix is a great on the go snack and can be easily made in the comfort of your home. Try adding pumpkin seeds to get in the spirit of fall and optimize your nutrition! Pumpkin seeds are high in omega 3 fatty acids which can help athletes with inflammation. Pumpkin seeds are a primary fat source that also contain 10g of protein, and 2 g fiber per 1/4 cup! Air popped Popcorn is a whole grain containing fiber with a serving size of 3 cups containing 3-5g of fiber. Air popped Popcorn is a great substitute for potato chips.ย 

Looking for quick meals and snacks for your young athlete or busy lifestyle? Check out one of our popular, “no cooking required” blogs for athletes!” Wendi also provides several gems in our most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.

 

In good health and wellness,

Sydney Mink, MS, RD, LDN

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Sydney earned her MS from Illinois State University! She is passionate about sports nutrition and fueling adequately to perform at an elite level. Sydney was a First-team All-American athlete who competed at the Olympic Trials in the Discus throw.ย She is passionate about building muscle mass and fueling to have optimum energy, reduced injuries, and a positive relationship with food.ย Sydney uses an intuitive eating approach to empower individuals to understand oneโ€™s bodies for sustainable eating habits that can optimize athletic performance and improve day-to-day functioning.ย She played basketball, volleyball, softball, golf, and soccer and competed in track throughout her life. Sydney has experience coaching Division 1 track and field throwers.ย Sydney was recently married and moved near Iowa City, Iowa. She enjoys playing with her dogs, trying new restaurants, and traveling with her husband.ย She enjoys disputing myths about diet culture and aims to help clients find a positive relationship with food by following the gentle nutrition concept of intuitive eating.

To book a discovery call with Sydney to discuss your goals click the Booking Link!

 

ย Testimonials of Nutrition with Wendi’s team expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow along on Twitter,ย Facebook,ย andย Instagramย for more nutrition information.ย 

Spinach Protein Pancakes

Ingredients:

  • 1 Cups Kodiak Cake Pancake Mix
  • 1 Cups Fairlife (skim or low-fat)
  • 2 whole eggs
  • 2 Cups spinach (blended or shredded via food processor)
  • 1 Scoop Vanilla Whey Protein Powder (recommend Bipro)
  • 2 Tbsp. PB2 Powder or Nutโ€™s n More powdered nut butter replacement (use code 143 NWW for 15% off)
  • 1 Tbsp almond flour
  • 1 teaspoon baking soda

Instructions:

  • Mix all ingredients together and whisk thoroughly or blend in a blender
  • Preheat the skillet and spray with desired cooking spray.
  • Pour pancake mix to desired 3-4 inches in diameter.

**Recipe yields 10 small pancakes

 

Spicy Sweet Potato Bison Sliders

Spicy Bison Burgers

  • 1 1/2 pounds ground bison
  • 1 clove of garlic, minced
  • 1 teaspoon hot sauceย 
  • Salt and freshly ground blackย pepper
  • 4 strips of bacon or turkey bacon diced up
  • 1/2 onion, chopped
  • Add avocado for added healthy fat and flavor
  • 1 cup grated sharp Cheddar
  • Spinach, tomato, mushrooms, pickles, or any other desired toppings!
  • Safety: Cook burgers to a 145 ยฐF minimum temp*ย 

Sweet potato buns:

  • Peel the sweet potato. Cut the potato into 1/4-1/2 inch rounds.
  • The middle of the sweet potato is best for being used as โ€œbunsโ€ as that is where they are the widest.
  • Drizzle some olive oil on them and sprinkle on salt and pepper.
  • Heat a skillet on medium heat or use a grill (I prefer using the grill)
  • Once the oil melts add the sweet potato rounds.
  • These cook fast because they are such a lean source of protein! About 3-4 minutes on the first side and only 2-3 on the second in a skillet or cook on the grill!

As you know I grew up on wild-game and it is also an incredibly rich source of protein and overall nutrition! Something you may not know about bison…

  • Ground bison is lower in calories because itโ€™s lower in total fat content.
  • Bison has a similar amount of protein, but a higher protein-to-fat ratio to other meats.
  • Bison has better omega 6 omegala 3 ratios, with fewer overall inflammatory omega 6s.

A serving of bison cooked from a raw, 113-gram (4-ounce) serving contains:

  • Calories:ย 124
  • Protein:ย 17 grams
  • Fat:ย 6 grams
  • Saturated fat:ย 2.5 grams
  • Iron:ย 13% of the Daily Value (DV)
  • Selenium:ย 31% of the DV
  • Vitamin B12:ย 68% of the DV
  • Zinc:ย 35% of the DV

Chocolate Nutty Roll-Ups

Ingredients

  • 2 Tbsp peanut or almond butter (I recommend Nutโ€™s n More)
  • 1 whole wheat tortilla (I recommend Ezekiel)
  • 1 tsp honey
  • 1 tsp cinnamon
  • 1/2 sliced banana
  • 1 serving of dark chocolate or white chocolate chips (I recommend 70% dark chocolate)

Instructions

  • Cut a slit from 6 oโ€™clock to the middle of your wrap.
  • Spread first quarter with chosen nut butter.
  • Add sliced bananas to the second quarter.
  • Spread honey or more peanut butter in the third quarter.
  • Add cinnamon to desired sections of wrap.
  • Add chosen chocolate chips to the fourth quarter.
  • Fold the first quarter over the second quarter.
  • Fold over onto the third quarter.
  • Fold over onto the final quarter.
  • Place in a skillet and cook each side on medium heat.

Download recipe here

Wendi’s Killer Grilled Cheese

Wendiโ€™s Killer Grilled Cheese

 

Ingredients

  • 2 slices of ย @KillerBread
  • 3 oz. Turkey
  • Small pesto
  • 1 Handful spinach
  • 1 oz.ย  Swiss cheese
  • 1/2 small avocado sliced
  • Diced tomato & pepper
  • Garlic & black pepper ย 

Prepare in a skillet with a drop of olive oil or cooking spray! Simple, tasty, and nourishing!

One of our coaches and client’s made this recently! Click here to see the photos!

โœจ๐‘๐š๐ฌ๐ฉ๐›๐ž๐ซ๐ซ๐ฒ N๐ข๐œ๐ž๐œ๐ซ๐ž๐š๐ฆ ๐Ÿฆ

Why should you try this recipe?

โœ…๐™๐™–๐™จ๐™ฉ๐™ฎ
โœ…๐™ƒ๐™ž๐™œ๐™-๐™ฅ๐™ง๐™ค๐™ฉ๐™š๐™ž๐™ฃ
โœ…๐™ˆ๐™ค๐™ฃ๐™š๐™ฎ ๐™จ๐™–๐™ซ๐™ž๐™ฃ๐™œ
โœ…๐™ƒ๐™š๐™–๐™ก๐™ฉ๐™๐™ž๐™š๐™ง ๐™ค๐™ฅ๐™ฉ๐™ž๐™ค๐™ฃ

๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ:

๐Ÿ“๐Ÿ ๐›๐š๐ง๐š๐ง๐š๐ฌ
๐Ÿ“๐Ÿ ๐œ๐ฎ๐ฉ ๐ซ๐š๐ฌ๐ฉ๐›๐ž๐ซ๐ซ๐ข๐ž๐ฌ
๐Ÿ“๐Ÿ ๐œ๐ฎ๐ฉ F๐š๐ข๐ซ๐ฅ๐ข๐Ÿ๐ž ๐ฆ๐ข๐ฅ๐ค
๐Ÿ“๐Ÿ/๐Ÿ ๐œ๐ฎ๐ฉ ๐†๐ซ๐ž๐ž๐ค ๐ฒ๐จ๐ ๐ฎ๐ซ๐ญ
๐Ÿ“๐Ÿ ๐ญ๐ž๐š๐ฌ๐ฉ๐จ๐จ๐ง ๐ฏ๐š๐ง๐ข๐ฅ๐ฅ๐š ๐ž๐ฑ๐ญ๐ซ๐š๐œ๐ญ
๐Ÿ“๐Ÿ ๐ญ๐›๐ฌ๐ฉ ๐ง๐ฎ๐ญ๐ฌ๐ง๐ฆ๐จ๐ซ๐ž ๐๐ ๐จ๐ซ ๐ฉ๐จ๐ฐ๐๐ž๐ซ๐ž๐ ๐ฉ๐ž๐š๐ง๐ฎ๐ญ ๐›๐ฎ๐ญ๐ญ๐ž๐ซ
๐Ÿซ๐Ÿ/๐Ÿ ๐œ๐ฎ๐ฉ ๐ฌ๐ฎ๐ ๐š๐ซ ๐Ÿ๐ซ๐ž๐ž ๐œ๐ก๐จ๐œ๐จ๐ฅ๐š๐ญ๐ž ๐œ๐ก๐ข๐ฉ๐ฌ (๐จ๐ฉ๐ญ๐ข๐จ๐ง๐š๐ฅ)

๐ˆ๐ง๐ฌ๐ญ๐ซ๐ฎ๐œ๐ญ๐ข๐จ๐ง๐ฌ:

๐Ÿ”–๐๐ž๐ž๐ฅ ๐š๐ง๐ ๐ฌ๐ฅ๐ข๐œ๐ž ๐ญ๐ก๐ž ๐›๐š๐ง๐š๐ง๐š๐ฌ, ๐ญ๐ก๐ž๐ง ๐Ÿ๐ซ๐ž๐ž๐ณ๐ž ๐จ๐ฏ๐ž๐ซ๐ง๐ข๐ ๐ก๐ญ

๐Ÿ”–๐€๐๐ ๐ญ๐ก๐ž ๐Ÿ๐ซ๐จ๐ณ๐ž๐ง ๐›๐š๐ง๐š๐ง๐š๐ฌ, ๐ซ๐š๐ฌ๐ฉ๐›๐ž๐ซ๐ซ๐ข๐ž๐ฌ, ๐ฆ๐ข๐ฅ๐ค, ๐†๐ซ๐ž๐ž๐ค ๐ฒ๐จ๐ ๐ฎ๐ซ๐ญ, ๐๐, & ๐ฏ๐š๐ง๐ข๐ฅ๐ฅ๐š ๐ญ๐จ ๐š ๐Ÿ๐จ๐จ๐ ๐ฉ๐ซ๐จ๐œ๐ž๐ฌ๐ฌ๐จ๐ซ ๐จ๐ซ ๐›๐ฅ๐ž๐ง๐๐ž๐ซ.

๐Ÿ”–๐๐ฅ๐ž๐ง๐ ๐ฎ๐ง๐ญ๐ข๐ฅ ๐ฌ๐ฆ๐จ๐จ๐ญ๐ก ๐š๐ง๐ ๐ญ๐ก๐ข๐œ๐ค.

๐Ÿ”–๐“๐ซ๐š๐ง๐ฌ๐Ÿ๐ž๐ซ ๐ญ๐จ ๐š ๐ฅ๐จ๐š๐Ÿ ๐ฉ๐š๐ง ๐š๐ง๐ ๐Ÿ๐ซ๐ž๐ž๐ณ๐ž ๐Ÿ๐จ๐ซ ๐š๐ญ ๐ฅ๐ž๐š๐ฌ๐ญ ๐Ÿ ๐ก๐จ๐ฎ๐ซ๐ฌ.

๐Ÿ”–๐’๐ž๐ซ๐ฏ๐ž ๐ฐ๐ข๐ญ๐ก ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž ๐ญ๐จ๐ฉ๐ฉ๐ข๐ง๐ ๐ฌ! ๐ˆ ๐ซ๐ž๐œ๐จ๐ฆ๐ฆ๐ž๐ง๐ ๐š๐๐๐ข๐ง๐  ๐š๐๐๐ข๐ญ๐ข๐จ๐ง๐š๐ฅ ๐Ÿ๐ซ๐ฎ๐ข๐ญ ๐ŸŒ๐จ๐ซ ๐š ๐ฉ๐ž๐š๐ง๐ฎ๐ญ ๐›๐ฎ๐ญ๐ญ๐ž๐ซ ๐๐ซ๐ข๐ณ๐ณ๐ฅ๐ž! ๐Ÿคค

(๐Ÿ-๐Ÿ’ ๐ฌ๐ž๐ซ๐ฏ๐ข๐ง๐ ๐ฌ)

๐Ÿงท๐—จ๐˜€๐—ฒ ๐—ผ๐˜‚๐—ฟ ๐—ฑ๐—ถ๐˜€๐—ฐ๐—ผ๐˜‚๐—ป๐˜ ๐—ฐ๐—ผ๐—ฑ๐—ฒ๐˜€ ๐—ฎ๐—ป๐—ฑ ๐˜€๐—ฎ๐˜ƒ๐—ฒ ๐Ÿ’ฐ๐—ผ๐—ป ๐—ฎ๐—น๐—น ๐—ผ๐—ณ ๐—ผ๐˜‚๐—ฟ ๐—ณ๐—ฎ๐˜ƒ๐—ผ๐—ฟ๐—ถ๐˜๐—ฒ ๐Ÿ’ช๐—ฝ๐—ฟ๐—ผ๐—ฑ๐˜‚๐—ฐ๐˜๐˜€!!

๐Ÿ‘ฉโ€๐Ÿ’ปWendi15 for 15 % offย @biprousa
๐Ÿ‘ฉโ€๐Ÿ’ป143NWW for 15% offย @nutsnmore

 

Be sure to check out other recipes and content on our Instagram, Facebook, and Twitter page!

Chunky Monkey (Weight Gain Focused Smoothie)

  • WEIGHT GAIN SMOOTHIE/serving: 900 kcal 96g carbs 33g of fat 61g of protein I recommend having 1/2 in the am & 1/2 in the afternoon or evening!
  • An easy and tasty way to kcal to gain GOOD lean mass properly. Share with someone trying to gain weight.
  • Featured is one of our young male soccer players who has a goal to increase his lean mass as well as gain weight using whole foods!

Instructions:

  • Combine all ingredients in a blender and portion out accordingly.

Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter. Highly recommend using these energy bites between meetings as a snack or on the go!

Nuts ‘N More has powdered nut butter, peanut butter, or almond butter available in snack packs for busy student-athletes or work travel.

I highly recommend pairing a snack pack of peanut butter with an apple or a serving of carrot sticks.

๐ŸŽApple cinnamon peanut butter protein muffins ๐Ÿคค

ย 

โœจSimple instructions with super ๐ŸŽingredients ๐Ÿ’ช
Ingredients:
๐Ÿ“3/4 cup almond or coconut flour
๐Ÿ“2/3 cup whole wheat flour
๐Ÿ“1 cup of vanilla Bi-Pro whey protein powder
๐Ÿ“1.5 tsp baking powder
๐Ÿ“1 tsp sea salt
๐Ÿ“1 cup plain whole fat Greek yogurt
๐Ÿ“2 whole egg
๐Ÿ“1 cup applesauce
๐Ÿ“3/4 cup Swerve Brown sugar replacement
๐Ÿ“2 tsp vanilla
๐Ÿ“1/2 cup Nutsnmore apple crisp PB (use discount code 143NWW for 15% off)
๐Ÿ“1 cup finely chopped apples

Instructions:
1๏ธโƒฃPreheat oven to 400 degrees. Line a muffin tin with liners or use non-stick spray.
2๏ธโƒฃIn a large bowl combine flour, protein powder, baking powder, and salt.
3๏ธโƒฃIn a medium-sized bowl whisk together Greek yogurt, egg, applesauce, brown sugar, and vanilla.
4๏ธโƒฃAdd wet ingredients to the flour mixture and mix until just combined.
5๏ธโƒฃPlace sliced apples in a small bowl and coat with reserved 1 tbsp flour.
6๏ธโƒฃGently mash apples into the batter.
7๏ธโƒฃFill the prepared muffin tin, nearly filling each muffin to the top.
8๏ธโƒฃThis should make 12-18 or so muffins, depending on the size of your muffin tin.
9๏ธโƒฃBake muffins at 400 for 18-20 minutes until golden brown and a toothpick inserted comes out clean.
๐Ÿ”ŸAllow cooling fully before enjoying! Store in an airtight container for up to 1 week or freeze for up to 4 months.

 

Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter. Highly recommend using these energy bites between meetings as a snack or on the go!

Nuts ‘N More has powdered nut butter, peanut butter, or almond butter available in snack packs for busy student-athletes or work travel.

 

๐Ÿ’ฅPeanut Butter Banana Snack Bites ๐Ÿ’ฅ

Ingredients:

  • 1.5 cup Kodiak Cake protein oats
  • 2 scoops BiPro whey protein powder
  • 1 teaspoon cinnamon
  • 1 cup Nutโ€™s N More Peanut butter
  • ยผ cup honey
  • 1.5 large, mashed banana
  • 2 teaspoon vanilla extract
  • 1 cup dark chocolate mini chocolate chips

Instructions:

  1. Mix the dry ingredients first (oats, protein powder, cinnamon, salt) together in a medium mixing bowl. Add the wet ingredients (peanut butter, honey, banana, and vanilla) and stir well with a fork or spatula. The dough will be thick!
  2. Fold in the chocolate chips. Use a spoon to scoop about 1 tablespoon of mixture and roll between your palms to form a ball. You should have a total of 24 energy bites.
  3. Refrigerate for 1-2 hours before enjoying. Store in an airtight container in the refrigerator for up to a week, or the freezer for up to 3 months.

    Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter. Highly recommend using these energy bites between meetings as a snack or on the go!

    Nuts ‘N More has powdered nut butter, peanut butter, or almond butter available in snack packs for busy student-athletes or work travel.

Be sure to follow Wendi on social media for other recipes and quick tips!

Slow Cooker Turkey and Bean Chili

Ingredients

  • 2 tablespoon olive or coconut oil
  • 4 clove garlic, minced
  • 2 teaspoon cayenne pepper
  • 2 teaspoon sea salt
  • (2) 14.5 ounce can diced tomatoes
  • 3 tablespoon chili powder
  • 4 teaspoon dried oregano
  • 2 teaspoon ground cumin
  • 1 can pumpkin puree
  • 6 handfuls of spinach
  • 1 cup diced onions
  • 1.5 lean ground turkey (93% or 99%)
  • 1 can black beans (rinsed and drained)
  • 1 can garbanzo beans (rinsed and drained)
  • 1 can pinto beans (rinsed and drained)

Directions

  1. In a large nonstick skillet, add the oil, ground turkey, and onion. Cook meat for about 10 minutes until no longer pink. Add seasoning, garlic, pepper, beans, and cook for another few minutes.
  2. Transfer to a slow cooker pot (6-8 quarts). Stir in the remaining ingredients listed above. *Add spinach last along with pumpkin puree
  3. Cover and cook on low for a few hours or until heated to desire. Season with additional salt, cumin, and garlic.

Top with avocado slices, sour cream, or low-fat Greek yogurt as a yummy topping!

The recipe serves a family of 6-8 with leftovers you can freeze for a cold day!

Make sure to always power up your day with protein and produce at the very least along with plenty of quality carbohydrates to support good energy levels, and fight the risk of disease!

Looking for quick meals and snacks for your young athlete or busy lifestyle? Check out one of our popular, “no cooking required” blogs for athletes!” Wendi also provides several gems in our most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.

In good health and wellness,

Wendi Irlbeck, MS, RDN, LDN, CISSN

Wendi Irlbeck, MS, RDN, CISSN is a registered dietitian nutritionist and performance coach. She utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services and on-site nutrition counseling. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment here.

ย Testimonials of Wendiโ€™s expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow Wendi on Twitter,ย Facebook,ย andย Instagramย for more nutrition information.ย