Feeding the Adrenals- Cherry Sleepytime Shake and Sea Salt

Okay, we’ve covered immunity and good gut flora to help fight adrenal fatigue, so let’s get to sleep solutions and the importance of trace minerals. Now, I am not a doctor, I can’t diagnose anyone or anything, but I will continue to share what we do in these situations. Sound good?

Like I mentioned in the last post, the kiwi was showing signs of adrenal fatigue. We figured it had to be from other life stressors since his training and recovery days were balanced.


Cortisol is suppose to be high in the morning (to give us energy) and taper off at night (so we can sleep). But if you are continually stressed or overtraining, your cortisol will stay high. This can cause some pretty restless nights because your hormones and adrenals are in overdrive.

And if your adrenals are working in overdrive from producing too much cortisol, then they need extra vitamin and mineral support in order to keep electrolytes balanced. Just think of this way, in constant stress, your adrenals are being sucked dry. The adrenals cannot continue to produce the needed minerals and hormones without support, therefore the body feels tired and depleted, because it is.

adrenal health gaia

This is why good SLEEP and Natural SALT (sea salt with trace minerals like sodium, magnesium, iodine, etc.) are needed to RESTORE those adrenals. To bring them back to life! To FEED them!

Extra sleep can help lower cortisol, getting your body out of the “adrenal resistance” stage. Well, seeing that the Kiwi was having a hard time sleeping to begin with, we had to make a special “sleep solution” to get him to sleep.

cherry sleep shake

  • 4oz. Tart Cherry Juice for serotonin
  • 6oz water
  • 1-2 scoops Whey protein – slow release protein digestion and to keep blood sugar regulated
  • 2 tbsp 100% unsweetened Cocoa for antioxidants and flavor
  • 2 droplets full (around 2 mL) Valerian Liquid extract – Herb to calm the nervous system


This solution was recommend by Dr. Stacy Sims, our friend and brilliant Sport Dietitian over at OSMO nutrition. You take this drink 30 minutes before bed, and it actually tastes pretty good!

Now that we’ve got the sleep solution covered, let’s talk about the salt. We always add sea salt to our meals, but more is definitely needed in this situation (restoring trace minerals as mentioned above). What’s our solution? Simple, 1/2 tsp of sea salt or pink salt in a glass of purified water.


Sounds gross, but I add a little lemon and orange juice to it and let the salt drink sit overnight. Then we drink it first thing next morning. I notice a huge difference in energy when we add in our salt drinks. It’s like my adrenals are doing a little happy dance because of the trace minerals being replenished! But warning, too much salt can stimulate digestion, so I wouldn’t recommend drinking too soon before a workout, haha!

Well, that’s it for today. Friday I have a bacon and honey rice cake recipe, which of course will go nicely with our carb intake insulin release talk, right?

photo 3 (2)

Do you have any special sleep remedies? Are you getting your Adrenal Support?




You might want take advantage of the Sizzlefish special going on now through Memorial Day! Free Shipping on our Omega 3 Blast combo (salmon & sablefish/blackcod)

Eat to Perform: Gluten Free Beet Basil & Potato Mash

What’s more important, proper training or proper recovery? I’d say the two go hand in hand, yes? But I would also have to say that you cannot MAXIMIZE performance without proper recovery. Recovery is crucial, which means recovery food and fuel is too!

2010 Rev 3 Quassy

Think about it, what you put in your body after you train hard can both heal and repair or cause more inflammation. This why I am a huge advocate for eating gluten free, especially with athletes!

A gluten free diet can:

  • Reduce inflammation
  • Improves digestion
  • Ease digestive discomfort
  • Helps you to absorb more nutrients

I think Dr. Wellingtons article’s on Active.com said it perfectly!

“With gluten removed, the body’s immune system can rest and absorption can be restored. The body can then function at optimal levels and repair muscles more efficiently.

A gluten-free diet helps to maintain a stable blood sugar level during exercise, which is optimal for an increase in muscle strength and stamina.”

Yes, that is my hunk of a husband below

.wild kiwi

Okay, so you know my thoughts on gluten free eating, but the question still remains…

What the heck do you eat for carbs pre or post workout, a race, specific training, etc.?

To keep it simple –> EAT REAL (meaning unprocessed) FOOD.

training food pins

And today you’re in luck. Here’s one of my favorite REAL food gluten free recipes to MAXIMIZE athletic performance. Actually, it’s good for any one at any time, but you get my point. Winking smile

beet basil and potato mash



· A little less than a 1lb of red potatoes

· 4 plain cooked beets

· 4 tbsp cultured ream cheese, feta, or dairy free cream cheese

· ¼ cup chopped fresh basil

· ½ to 1 tsp minced garlic

· Black pepper (to taste)

· 1 or 2 chopped banana peppers (optional)


Peel the potatoes (or leave some skin on if you prefer) and add them to a pot of boiling water with a little bit of sea salt. Cook on medium or medium low for about 10 minutes, until tender. While the new potatoes are cooking, cut your beets in halves or quarters. Then add to your pot and simmer for a few minutes more. Remove from heat and drain the water. Add about 3 heaping spoonful’s of cream cheese, your chopped basil, garlic, and pepper. I also added a few banana peppers for spice. Mash until smooth or keep it chunky, whichever way you prefer. Serves 2


Beetroot contains pigments called betalains. These pigments contain nitrogen and work as both antioxidants and anti-inflammatories. Beetroot is also rich in Vitamins A, B and C; folic acid, magnesium, potassium, phosphorous, and iron. Source

beet and potato mash with basil

Being that I am gluten intolerant, I choose to live Gluten Free for my health. These are just my suggestions from what I have gathered along my GF journey. If you think you have a gluten allergy or intolerance, my best advice would to seek a professional or ask your doctor. (Feel free to email me or check out the great resources over as the udisglutenfree forum)

Favorite gluten free Carb? Favorite way to eat beets? 

Eat up and Recover well!



*This post is part of my ongoing campaign with Udis gluten-free –> you will see below 2 ways to comment; through the Udis GF panel (forum) or through my regular comments. Feel free to use either. The purpose of this is so we (the Udis Gluten Free Influencers) can help answer any questions and/or share GF tips & recipes throughout the online community.

Learn more about living gluten free! Visit http://udisglutenfree.com/community

This is a sponsored conversation written by me on behalf of Udi’s Gluten Free. The opinions and text are all mine.

Mango Vanilla Almond Rice Cakes

Tailoring Your Training with myMix Nutrition

I’ve been quite cozy in the kitchen these days. Good thing I like it there. Lots of  FUEL prep and Healthy Bites, all things I love to make, eat, and share!

Mango Vanilla Almond Rice Cakes and Orange Dark Chocolate Chip Healthy Bites. Don’t worry, I’ll share those recipes!

So why so much kitchen time? Well, I think I mentioned this before, but the Kiwi is in his next phase/block of training. This block is pretty crucial –> more specific and a little higher in volume in order to prepare him for his upcoming races in June/July. That being said, FUEL FUEL FUEL is needed! And this time around, it’s all about TAILORING his (our) training nutrition/fuel in or to MAXIMIZE the bodies output.

I know, I know… more training food and nutritiontalk, but it’s my passion and it’s one of the MAIN reasons why blog. My educational background is in sports nutrition and there is nothing more fascinating to me than learning how the body works/trains/recovers/etc. with proper focus and food. This body of ours….it’s an amazing machine that needs lots of care. Listening to what it needs day in and day out is so important, especially for those who are active. Probably why I’m in charge of my husband’s daily nutritional needs too! ;-)

sherpa time

Okay, so let’s talk training food and nutrition, once again

The good people at MyMix nutrition were able to help us out with this part. I really enjoy this product and what the company is about. They really do TAILOR to your dietary needs. Basically, you create your own nutrition supplement (pre or post workout).


The kiwi and I created our custom nutrition mix with specific supplements and allergy friendly combos that we need each day.

photo 1

Our Cotter creation contained grass fed 100% whey protein, a B vitamin complex for energy, a digestive enzyme and L-Glutamine (to help absorb our nutrients more), and another joint Support Blend. The joint support is a combo of chondroitin sulfate, Glucosamine, Methylsulfonylmethane ( MSM) and Potassium Chloride. We try to add more joint support when there are higher volumes of training because research shows it helps with sports injury and injury prevention. All of these ingredients are gluten-free of course.

With myMix, I was able to come up with a great pre workout and post workout snack. Both of these (strange but good) recipes are perfect for active kids and all kinds of athletes. The ingredients contain  natural sugars and simple carbs from REAL FOOD. All you need to do is adjust the serving size to TAILOR your nutritional needs.

coke float protein smoothie


The Coke Float Smoothie is great for a less sugary treat or protein smoothie.

  • 8oz of Zevia Cola
  • 1 scoop Vanilla Protein (I used MyMix)
  • 1/2 frozen banana
  • 10-12oz Almond Milk or Coconut Milk
  • ice
  • Optional add ins: Plain yogurt or Greek yogurt

Tip: Blend everything but the cola first. The slowly add in the cola and blend or stir. Keeps it frothy! [/print_this]

photo 3

Okay next recipe I made fore the Kiwi’s Long rides. It’s a REAL FOOD fuel option. He will often bring real food on his long rides so that he can keep his glycogen stored properly. I do my best to create a snack/training food that is portable and will be equivalent in nutrients to what he uses come race day. These rice cakes were inspired by the amazing FEED ZONE Portables cookbook. Just slice them up, wrap in foil, and take to go! You can also use these for post workout carb reloading (for strength training, running, cycling, etc.)

mango vanilla almond rice cakes

[print_this] Ingredients:

  • 1 7oz bag of dried mango (can also use Apricots or fig)
  • 4-5 cups of white rice (preferably sticky rice)
  • 2 scoops (about 60 grams) protein Powder (I used myMix Vanilla mentioned above)
  • honey or maple syrup (this can be however much or little you want here)
  • 1/4 cup almond butter or Nuttzo
  • 1/3 cup almonds
  • 2 tsp vanilla extract (optional)
  • butter or coconut to mix into rice after cooking
  • Optional – shredded coconut for topping or filling.


First, rinse your rice and let it soak for 20 minutes. Then cook according to directions in a large pot or rice cooker.

Note: Rice cooker works better for stickiness.

Once the rice is cooked, transfer to a large bowl and mix in a few tablespoons of coconut butter or butter and your protein powder. Then add in a fair amount of honey. I think I mixed in at least 1/4 cup. Once that’s done, set aside and let it get sticky.

While your rice is sitting, blend your filling, the mango, almonds, and optional coconut. Set aside.

Next, place foil in a 9×3 casserole dish. Spread half your rice on the dish and press down to make it even. Then add in your filling and spread it out evenly. Drizzle your almond butter on top of the filling. I actually added in a little molasses as well. That’s why the picture below has dark colors. But molasses is not needed in the recipe. Just FYI

mango vanilla almond rice cakes  3

Once done with the filling, add the rest of your rice and press down to make even and flat. Bake at 375F for about 35-40 minutes. Just depends on your oven. Let it cool.

Once cooled, you can either remove foil and slice into squares, or cut with foil and wrap them up to go right then.

Makes about 12-16 squares depending on your cutting technique. Smile [/print_this]

The MyMix crew would like to offer a 15% discount exclusive to you all! Just use the following promo code (case sensitive): Cotter15 at check out.  Definitely try out the myMix if you are looking to really TAILOR your nutrition more, which we all are, right? You can also check out Megan’s awesome post on myMix to see how she uses it.

Do you tailor your nutrition for certain training seasons? Do share!



Disclosure: Compensation was provided by myMix Nutrition for this review and recipe collection.. My views and opinions are 100% my own. Always! 

Gluten Free Training Food and Nutrition for Triathletes

Ahh yes, we’ve come to the end of the week. Feels good. And even though this has been a rest week for us, I’m still looking forward to a some what restful weekend. Then we’ll both feel fully recovered. Speaking of recovery (yes that is my sly segue), this past week was full of good recovery foods, but I never showed you the previous week’s “training food/fuel” that I’ve been making for the Kiwi Cotter (and myself).

sherpa time

Yes, I’ve talked about how to fuel a professional triathlete before and I’ve even talked about our off season budget. But what about now? The big training cycles, the speed work, the race season….

training food pins

Let’s take a look, shall we? For your PINNABLE PLEASURE.

This is one of my favorite recipes to make ahead. I first cook the GF Steel Cut Oats (Bob Redmill) in the rice cooker.Then just add the egg, berries, and milk later. Perfect for post swim session or post long run. Combination of carbs, natural sugars, and protein.

Recovery porridge 3

The potato is definitely a strange but good combo. I usually make this for the kiwi after a long ride. Potatoes are easy to digest and a simple carbohydrate that restores glycogen ASAP. The maple syrup is the another source of sugar/carbs.  I use kefir/dairy it gets in probiotics and it’s a good source of protein.  Cycling is so different than running. There is more blood flow to the stomach, so solid food and certain dairy in a post ride snack can still be tolerated (at least for James).

Maple Nut Baked Potato


 Nuttzo topping because let’s face it, it’s great on everything.


The baked plantain Strips with Coconut Butter and sea salt are good snacks to have around. When the Kiwi has time to rest between workouts, I make him these. The coconut butter gets in the good fats he (we) need. I usually focus on fats between training sessions (versus right before or after) so that, again, it doesn’t cause any stomach distress. The plantains and sea salt are to restore his potassium/sodium levels since he sweats a lots –> think natural electrolytes.

baked plantain strips with coconut

Diners are where I try to load up on more vegetables. It’s hard to get in tons of veggies when you train most the day (never want an emergency pit stop while running, ya know? LOL!).  I also focus on ant-inflammatory spices (turmeric) and good sources of iron, both plant and animal. Hence the lamb and spinach.

Grilled Lamb with Turmeric and steamed spinach

And lastly, the reboot smoothie. We use rebootizer each week for recovery but ever so often I like to make a mega smoothie with it. Rebootizer is full of great herbs and other nutrients that help fight oxidative stress. What’s oxidative stress? Well, here’s a great explanation from Dr. Weil.

Oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).

Now back to this REBOOT smoothie—> I also added kefir for probiotics, the cinnamon is for antioxidants, brown rice protein (Growing Naturals)  for well… PROTEIN and amino acids, sea salt and figs for potassium and sodium.

reboot smoothie

Okay, did I bore you yet? Haha, hope not! I love doing this. It’s a passion, for sure! I hope to continue to collect more recipes and making a gluten free ebook or cookbook for endurance athletes. That being said, you might be seeing more of these posts. Any feedback is welcome and always appreciated!

Favorite training fuel?




Did you hear? The new Lovegrown foods product Power O’s is out!! Beans for Breakfast. More to come on that soon. Winking smile

imagelovegrown Power O's

Getting Ironing: From Smoothies to Slip Ups

If you’re like me, you have this perception of what the new year will feel like, or maybe it’s expectations. You know… these—> working on balancing life, shifting your focus towards all things purposeful, being productive, and so on and so. Am I right ? Oh my, those are some high (right off the bat) expectations.
And if you’re like me, 2 weeks into the year you’ve already let it slip a wee bit. In fact, you may need to iron out the kinks in areas of your life.


Yes it’s true. I’m going to need a good hot iron to smooth out these slip ups.

  • Marriage slip ups (an over reactive Sherpa wife and a hardheaded triathlete don’t make for great week haha),
  • Well being slip ups
  • Nutritional slip ups
  • Training slip ups.

Thank goodness we know how to use that iron, and quite often I might add. Hey, we are human ya know?
But do we just expect things to smooth out in their own? Nope, we have to take action. For us, it means we needed to sit down and chat about things.


Ironing out the kinks:

Marriage kinks (get your mind out of gutter) -we need to communicate more, and more, and more, etc. Boy does that help! Winking smile

Training kinks -we needed to utilize our day better in order to fit everything in. And usually that takes team effort! Especially when it comes to making sure the kiwi (and myself) get the proper fuel, meals, recovery, etc. When your athletic performance is your livelihood, proper recovery is key. Whoa.


Well being wise- For me, I still need to let go of a few busy things and learn to say no. I also need to stop putting off my well-being “treatments.” And by treatments, I mean MFR (Myofascial release). My friend Amy is a brilliant MFR therapist. It does wonders for my allergies (inner ear problems) and my body. But more that later.

The kiwi gets ART work done on him by our friend Ron. And trust me—> HE NEEDS IT to keep him INJURY FREE. But lately he’s let it “slip.” Not anymore, it’s a MONTHLY must!


Nutrition Kinks- we just really need to ONE UP it and maximize our nutrients.

Like post workout nutrient intake. I’ve got the protein covered for later. But we need to make sure we’re getting enough carbs and vital nutrients after high intensity workouts. My friend Dean posted an awesome recipe on instagram here. This would be great for post workout.

deans smoothie

I also think adding in an extra smoothie (as mini meal or snack) later in the day would help boost our iron intake. I’ve add vitamin C (the kwi fruit and  berries) to this green protein smoothie to help with non heme (plant based iron sources) absorption.


  • one kiwi fruit and 1/2 cup berries
  • ice
  • 10oz. cup almond milk
  • Vegan Protein (I tried our TwinLab new CleanSeries Veggie Protein. It’s NSF approved and uses yellow pea and sprouted brown rice protein. Sprouted is great for digestion.)
  • 1 handful spinach
  • Raw honey or maple syrup if needed
  • Vanilla extract

If you are lacking in iron, consider the source and if you are absorbing it all. Animal sources of iron (heme) are absorbed more. Plant based (non heme) sources of iron need a little more work. Here’s a great little article to follow up on that.

Now that’s all said and done, I feel quite marvelous and ready for the  week. Phew!


I know we’ll always have things in life to “iron out,” but it’s nice to know we’re human and all it takes is a little effort and plan of action to help smooth it out, yes? What do you need to IRON out?




If you are needing some extra accountability to iron out your fitness motivation, check out the new #FFCheckin by Fitfluential.

The Cotter Feeding Zone: Race Week

Well, we’re going. The kiwi is racing. I honestly didn’t know if it was going happen after last week’s bad week of training. As an athlete, he questioned his fitness. As a wife, I knew he was just stressed, it was hot (which makes it hard to perform certain KEY workouts), and he just needed some reassurance.

7761-ea_hold_on god knows what he doing design

So what did I do? I prayed, I hoped, I had faith. I’m a bit of a HOPE CHASER. But I think it helps in times like these. Helps to push through, to endure, to believe. Believe in those God sized dreams.

I believe in these words.. So perfect, ya know?

But hope is chased even when hurt is large and boulders abound. The snapshots I took when I could inhale the fragrance of hope because it was in the same room as I was, those snapshots beckon me when grief, trials, or hard work surround. Friend, if we don’t take snapshots of hope and hold them in our hearts, the ugly will consume us.”

So yes, we’re going. A weekend race is upon. One that might make HIM or BREAK HIM. But you never know unless you try. I’ll be sherpa. I’ll cheer. I’ll chase that hope.

And I’ll keep the “Cotter feeding zone” full of good stuff.

Race week means less volume, just fine tuning. A little less carbs than a high volume week. More balanced meals, good fats, omegas, and protein.  Race week is also when I like to focus on foods that help ease stress . Salmon or Tuna, omega rich eggs, nuts/seeds, etc. I also try to get in at least one meal that is iron rich. Usually grass feed beef with bell peppers (vit c) for good absorption. Just keeping things “clean” you might say. I guess better put the Pillsbury away for now. Haha.

Here’s a look into the Cotter Feeding Zone during race week.

Love Grown Foods Super Oats with Chia (omegas) and Peaches, Greek yogurt, and a little maple/molasses on top.

peach oats

Gluten free and organic breakfast tacos from or favorite local café.


Lots of Sushi Salads. These are a favorite. Basically a deconstructed sushi roll on top of a bed of spinach. Goes great with wasabi dressing and avocado. I just mix wasabi with grapeseed oil and a little balsamic vinegar.

sushi salad

Applegate turkey, hummus, and broccoli slaw sandwiches on gluten free buns.


Fresh Basil, balsamic vinegar, olive oil, and pepper on roasted butternut squash (Vit A and good Carbs).


Snack plates: Sprouted corn tortillas with organic cream cheese, turkey, and cucumber. Bananas topped with nuttzo (omegas) and fig jam, bell peppers (vit C).


And lots of BIG GREEN Smoothies with coconut oil added for extra nutrients (good fats, omegas)


Alright, I think we’re feeling good! Now we just need the mind to be race ready!

What’s in your feeding zone this week? Favorite pre race meal?



Fitness Friday with #TeamPolar: Polar RC3GPS

Well, it’s Fitness Friday and I have a pretty spectacular gadget to talk about today (Polar RC3GPS). So hold on tight, this might be long one, but at least it’s THOROUGH.

Before I start, I just wanted to preface that I am not training for any certain event. In fact, I am just now starting to track my HR and Miles because of my new polar. I hadn’t in over 2 years. Why? Because I didn’t need to (although i wanted to). And part of that reason was because I wasn’t really working out (due to healing my gut) and I was focusing on gaining health back. A slow and steady progress, but so worth it! Today I am easing back into road and trail running as well as teaching strength and spin classes.


The following post is sponsored by FitFluential LLC on behalf of Polar. My thoughts and opinions are completely my own, I promise that! Winking smile

The polar is helping me train SMARTER, not HARDER. I’ve used the Polar RC3 GPS in 4 different settings over a 2 week period. Trail runs, beach run (on vacation), road running, and in the gym (cycling, strength, etc.) Here’s what what you need to know.

Polar RC3GPS:

Once unboxed you have you watch, heart rate monitor and your USB charger.




One cool thing I noticed on the the heart rate strap was some rubber around the connector/snap downs. Curious as to what this I was I did some research. The rubber is to prevent any spikes in HR. I run in an area with lots of electricity poles and would get some random HR values in the high 200s. SO far everything has stayed in normal range. Pretty cool little feature as I can’t stand when my HR reads wrong due to interference.


Polar is well known for being a leader in HR monitors and it lives up the reputation in the the RC3. You can pick between two ways to train. Zone optimizer and standard. I like to use standard the majority of the time, because I’m not really training for anything specific right now. But my husband uses the zone optimizer the day after very tough session. Here’s why—–>  The watch and HR monitor will actually take you through a small test/warm and based on their formula and variability in HR will change your zones. If you are fatigued from the hard session the day before, the watch will lower your HR zone so you don’t overdo anything. If you have recovered your zone stays the same. Such a GREAT feature for those looking to train SMART!

The GPS works very well. First time turning it on it can always take a minute or two to get a signal, but after the first time using it, the watch picks up a signal pretty quickly.

beach run

A tip if you don’t like waiting for signals. I always turn my watch on a few minutes before run. If driving to my run spot, I stick it on my dash. If running from my house, I stick it on my porch while I put my shoes on. Then my watch is always ready to go when I am. Another very nice feature is how stable the GPS pacing is on the Polar RC3. I noticed straight away how stable this was and wasn’t jumping around by more then :10 seconds during steady state runs.

Screen selection is great! Several pages that to scroll through and you can add want you like to see on each page. Each page will range from 2-3 data fields you would like to see. This came in very handy while strength training and teaching at the gym. Going from one type of workout to another (i.e spin then strength).


Overall the Polar is pretty easy to use and set up. Even a non gadget guru like figured it out quite quickly

Here’s a brief summary of the features just in case you missed something above.


Interested in seeing how the POLAR RC3 GPS actually works yourself? Check out the video below.

Also, if you’d like to buy this great running GPS click ::here:: and use code: “fitfluential” during checkout for a 25% discount! This discount is valid only on the RC3 GPS and will expire on 8/10.

So.. let me here it. What’s your fitness Friday? Have you tried any polar gadgets? 

Cheers to Friday and Cheers to a new month!


Food & Fitness Friday Favorites PLUS Why I told a Gym member to Skip my Spin Class

Well, I think that wins for the longest title of the year, for me at least. But it’s definitely thorough, yes? Haha.

Today I have a few new food and fitness favorites that I want to share, but first let me explain the other part of my title.


You see, yesterday I told a gym member to skip my spin class. She’s a mom, a devoted fitness fanatic, and needed rest. She workouts 2x a day and is in great shape, physically that is. Her mind may not be. Too much fitness focus, which can be draining. I told her she might need a break, and more than a day. Rest her body, mind, and let the muscles repair. Let her thoughts be focused on enjoying the day, not working out.


As a fitness professional, I sometimes feel like we are promoting the wrong message. “Workout longer, harder, farther, etc. Burn calories, burn fat, etc.” My view of fitness has certainly changed over the past few years (due to my own lessons learned) and it does not include any of these messages. In fact, I like to think we need to take the less is more approach. Sometimes we need to eat less and move more (move as in walk, lift, etc. Not too extreme). Sometimes we need to train less and eat more (quality fuel). And sometimes we need to think less and enjoy more. Think less about NEEDING to workout and MORE enjoying what the body is capable of doing. My husband does a great job of training SMART. After years of overtraining and UNDER-resting, he finally has learned the key to HIS training and well being. More recovery, more resting, less stressing= quality training and better performance.

That’s the message I hope to portray when I teach or train. Yes, I joke around at times with them, but in reality I want to focus on balancing our lifestyles, enjoying fitness, and stressing LESS about the small stuff.

hike up

Speaking of stuff.. and totally changing topics. Here are my food and fitness favorites for the week. Let me know if you tried any!


These simple protein chips are like crack! Addicting. Made with pea protein and great flavor. Warning: Bring gum after. Winking smile


THe Kona Kase Monthly Box subscriptions. So glad we got to sample this box. I’ve seen it everywhere! And it came at the perfect time. I am pretty sure all the goodies were gone in about 6 hrs due to my husband’s training. This box was gluten free too. Kind bars, GU gels/chomps/brew, Luna bar, and pop corns chips. Hmmm, maybe I can get my Healthy Bites in here, yes? Check out the Kona Kase for more info. It’s what I call the endurance junkie goodie box!


My favorite snack lately. Glutino pretzels dipped in my hummus and laughing cow cheese concoction. Don’t mock it till you try it!


This favorite is probably my favorite favorite food find of the week. Sprouted Gluten Free flour from nuts.com. FINALLY! Sprouted grains and nuts are so much better for digestion. This makes my stomach very happy!


And last, but not least, some local love. My Handana! This product is made here is Austin. It’s kinda like a bandana and sweat band put together. Love it for those summer runs! Wipes the sweat off and fits like a glove..literally.

Any new Favorites? What are your thoughts on taking extra rest? Would you have told her to skip the gym like I did?



Tell All Tuesday: A day in the life (sherpa style)

Today is TELL ALL TUESDAY. You see, my husband started this series WAY BACK WHEN he was blogging on a regular basis. It was a post about his daily eats, training, etc. Yup, the daily recap of a professional triathlete. He wouldn’t even let me take pretty pictures of his food for him. It was just a snap shot mess of goodness. Not fancy, just real. Love that guy!

Anyway, last week I noticed something. A post. THAT POST. It was UP again! Which means he’s feeling more confident in his training.  Which means he’s feeling STRONGER! Which means he’s happy. Which means, I’m a happy Sherpa wife!


Today I am playing what if.. what if I TOLD YOU my TUESDAY? Sherpa style.

If I were doing a TELL ALL TUESDAY, I’d tell you I was up with the husband at 5am. I’d tell you I didn’t not go to masters swimming with him. Instead, I made coffee, had some much needed reading/devotional time, then prepared breakfast for when he returned home. I also made a quick smoothie for myself.


Kiwi (for my kiwi Cotter), cinnamon, GF Hot rice cereal and oats, hemp seed, and yogurt.


Pineapple, Blackberry, Cocoa Protein shake with Barleans Greens and Vega.


I’d tell you that my training was not nearly as intense as my husbands, but as just beneficial. An hour hike with my dad and the dogs followed by Foundation training with my husband. Yes, I count that as a workout, not an active recovery day. I spent my workout times with two of my favorite men and best friends; my husband and my dad. This made me realize how incredibility blessed I am to have them in my life.



If I were to TELL ALL TUESDAY, I’d tell you that I spent the rest of the afternoon doing SHERPA duties as well as my real work. I stocked up on Cotter staples, packed and shipped of a few early delivery Healthy Bites, wrote workouts for my bootcamp class, etc. I’d also tell you that I was in the kitchen most of the day, cause, well.. it’s basically where I do most of my work anyway. haha.

Cotter Staples


Vegan Cookie Dough Healthy Bites.

vegan cookie dough


Gluten Free Sandwich Lunch and snack plate.



If I were to TELL ALL TUESDAY, I’d tell you our eats change with the season. I’d tell you that fuel, nourishment, and recovery is our main GOAL. I’d tell you that this is what WORKS for us at the moment. I’d also tell you not to overthink food. I am gluten free for a reason. My husband doesn’t have to be, but he enjoys the way it makes him feel.  There was a time when not knowing what to eat caused anxiety and stress. Fearing i would get sick again, this only made my stomach worse. Resting our minds and bodies has truly brought healing and nourishment.


If I were to TELL ALL TUESDAY, I’d tell you that my second favorite part of the day (besides my morning coffee) is making dinner. I love the process. I love UNDOING and UNWINDING the day. Chopping up ingredients, sipping on wine, and filling our bellies.


Tuna cakes made with 2 cans wild caught Tuna, coconut flour, 2 eggs, fresh herbs, lemon pepper, fried in coconut butter. Topped with homemade garlic yogurt sauce (combined laughing cow cheese with chobani and garlic) and Peri-Peri sauce.

tuna cakes

If I were to TELL ALL TUESDAY. I’d tell you that my sherpa job outweighs my real job right now. I have taken on only one nutrition client in 2 years and to be honest, I’m fine with that. My view of nutrition has changed so much over the years due to my own health. I also think we live in a confused society. Too much stress, too many extremes, and not enough balance. But needless to say, I’m still passionate about nutrition. Here’ are a few great articles that are worth a read.

Yes, that is what I would tell you on this Tuesday.

What would you tell me? What’s your Tell All Tuesday?



Training Talk Tuesday and Barleans Greens Giveaway

So, I have a feeling this week is going to be full of product love and appreciation. I’ve been meaning to this for weeks but just got behind. Go figure. Ha!

But really, I want to share some of my (our) “food as fuel” product finds. You see, I am in the kitchen probably 5-7 hours a day. I’m a sherpa wife to a FULL TIME pro triathlete and running a small  gluten free snack business. But my main job is sherpa wife. You might get sick me talking about the food I feed my husband (and myself) but that’s what I do. And that’s what I am passionate about. I love being able to care for husband and I love that he treats me as his queen in return. It makes the job, well, even SWEETER.


Anyway, I a getting off on a tangent here. I want to talk about a new addition to the training nutrition plan. Barlean’s Greens and Omega swirls. I can’t believe I didn’t try these earlier. They are superb!


As I mentioned last week, we are working on getting James’ recovery and immunity WAY UP as he enters into the RACE season. Last week we cut out dairy (temporarily) and some grains just in case his allergies were causing his immunity to weaken. He’s doing much better this week and feeling stronger! Therefore the organic yogurt is back in the diet along with gluten free oats.


Our focus now is to keep the nutrients DENSE in between key sessions and higher intensity training days. Well, when he trains 5-6 hrs a day, it’s hard to feed him lots of vegetables, fats, oils, protein. Meaning, he just can’t squeeze in a heavy meal before another workout, ya know?

This is where Barlean’s comes in handy. I’ve been using their berry greens (which I love!!) in protein shakes, oatmeal, yogurt, etc. I usually add it in when he has at least 1 hour or more to digest food. I’ve also been adding their omega swirls to his (our) shakes as well as to oatmeal/yogurt topping. Yes, it’s that tasty.


Example: Today I made a pre-ride shake of Barlean’s, banana, ice, almond milk, tiny bit of protein. He had it along side toast with almond butter. After his swim I added a scoop into his gluten free oats along side egg muffins and organic bacon.

egg bfast

You see, it’s all about SQUEEZING in the extra nutrients when you can. I go into detail here with my vlog. Feel free to ignore my grunge look. Winking smile


I’ve never seen a man crave a green smoothie so much. I love it! He loves it. He feels GREAT! And I feel GREAT knowing he is getting in the added nutrients.

If you missed the video, here’s what’s in the greens.

greens 2


Note: It is Gluten Free but does contain Wheat grass. Wheat grass is NOT A GLUTEN but I do know that some Celiac’s have a problem with it. Just FYI. My stomach is GREAT with these.

How about I share some now, yes? Giveaway time! Barleans’ has generously offered to send on reader a jar of the greens and the flax oil.


  • Tell me what your go to smoothie combo is.
  • Follow Barleans on Twitter
  • Tweet about it. “@LCCotter is hosting @Barleans greens and Omega Swirls giveaway. Go enter and check it out now!.” or something like that.
  • Post on their FB page. Maybe tell them what Omega swirl and green flavor you want to try. Tell them I sent you.
  • And last, tell me if you have any sherpa skills. I know, corny, but I just had to.

They has a cool BLOG too. Take a peak when you can.

Open for US residents. I’ll pick a random winner next Wednesday. YEEEHAWW!


LC (aka sherpa wife)