Well what do ya know … it’s Friday! Oh my. What a week. I’ve definitely IRONED out some kinks, but life will never be 100% smooth. And I’m okay with it. It’s all about the journey, right?
Speaking of more kinks….. we’ve got the IRON UP, but now the kiwi has 2 weeks of FULL RECOVERY after 6 weeks intense training. Yes, he’s takes breaks. Only allowed to do light workouts 3x a week… MAX. The body and nervous system needs to undo all the WORK and heal right. That means the FUELING options change again. Less sugar/carbs, and more good fat/protein.
Here’s what it looks like for the next 2 weeks at the Cotter house.
- Low sugar Carbs and a fat for Breakfast
Trying out Purely Elizabeth no sugar Quinoa Oats with kiwi, kefir, and cinnamon.
- Protein/Fat based lunch with ½ amount of carbs as in training. Lots more good oils and veggies.
deconstructed Sushi salad anyone?
We also added in these amazing flavored super seedz to snacks and lunch!! So good!
- Nutrient dense snacks –> Protein COOKIE recipe below, Green Smoothies with protein, Healthy Bites
- Lots of tea
- Fat/Protein Based dinner with less grains. More sweet potato or squash for carbs –> thank you SIZZLE FISH
- Always room for red wine
- And thank goodness for sugar free ZEVIA!
The key here is to get plenty of nutrients while keep the same training weight. We’ve gone through trial and error and found that his body responds well on this diet during recovery weeks. I basically eat the same except more nutrient smoothies for breakfast, unless it’s the weekend.
Ok, so you ready for these cookies or what? Try them out and report back. If you add the Pineapple on top, they are totally STRANGE but GOOD, right?
- 1 cup crunchy nut butter with a few spoons of flax or chia seed added in –Or use Nuttzo.
- 1 teaspoon Vanilla Extract (I used the NuNaturals Stevia Vanilla drops)
- 1 teaspoon baking powder
- 1 egg OR ⅓ cup egg whites
- 1-2 teaspoon sweetener of choice (optional)- Again, I used the 10 Vanilla Stevia Drops
- 2 servings (~60 grams) of Vanilla or Strawberry Protein powder
- Other Add-ins: place dried fruit on top (like pineapple chunks)
Preheat the oven to 350°. Grease cookie sheet and set aside. In a bowl, combine your nut butters and protein powder/baking powder. Mix well with hands then add in egg. Mix again. Roll into balls and press onto cookie sheet with fingers until flat. Sprinkle the tops with a little sugar, the real stuff! Bake for 10 minutes or so. Remove from oven and let them cool for 5 minutes before touching so they can set. Then ENJOY!
Makes around 14-16 cookies.
- Nutrition per cookie: Calories 82.0, Fat: 6.0 g, Carbs: 3.3 g , Fiber: 1.1 g, Protein: 5.5 g [/print_this]
Okay, I’m done in the kitchen this week. WHOA, recipe overload. At least we’re well FUELED, right?
Do you change your diet during recovery weeks?
[Tweet “Fueling with less sugar. Flourless Protein Cookies via @LCCotter #fitfluential #glutenfree #fuel”]
And happy NUTTZO day, actually national Peanut Butter day! I’m nutty. Nuttzo is having a great deal and giveaway. Buy two jars and receive 25% off your online order + get a FREE bag of some awesome Purely Elizabeth Ancient Grain Oatmeal. Go to www.gonuttzo.com and enter the coupon code: NUTTZOPE
I try to eat at least five portions of vegetables each day. They are important sources of vitamins, minerals and phytochemicals, which are antioxidants and benefit health and the immune system. They reduce the risk of all kinds of illnesses including diabetes, heart disease and cancer.
Morganne @ Nut Butter Runner
That protein cookie looks amazing! I can’t wait to make it! Your plan sounds a lot like my “I’ve returned and need to get back to fueling properly” month ahead haha
I love the way you guys view nutrition, functional fuel and tasty!
thanks jess! xxoo
Christine McCarthy (@OatmealBowl)
Purely Elizabeth has some rockin’ combos there. Need to check out that site. And yay for Sizzlefish – I know whatever you cook will be delicious. Can I bait you with wine for a delish meal? 😉
um yes, please! on my way!
Domi @ Eat, Pray, Lift
Recovery weeks? What are those??? Haha. I still need to work on taking recovery DAYS, or at least doing it less begrudgingly. The food looks great, though! Recovering or training, mama likes to grub! 😉
those are key! i know, its more hard mentally, right?
Allison @ Life's a Bowl
I LOVE the spicy pumpkin seeds! I snagged a bag from Home Goods last fall (or the year before?) and they were gone almost instantly 😉
Right now, my focus is to nourish. I am following something at the moment that fits both my needs, and feeds the way I want to feel both inside and out.
Cara's Healthy Cravings
I love it when I have all the ingredients on hand to make a certain recipe…I do for these cookies, so they will make the perfect weekend snack. Thanks!
oh you will love! keep me posted!
Melissa @ Treats With a Twist
SO interesting to read the training diet shift! Love reading that!
I love love love the cocoa joe seeds! I find them at TJMaxx (and happy dance) and they add a perfect “dessert” touch to snacks.
I’ve seen the purely Elizabeth at WF but didn’t know if it was worth the try. Can’t wait to hear what you think about them!
you will love the oats. they are finely cut with the quinoa so really good for baking!
I need to find some of the purely elizabeth cereal here- those look fun!! and I need to try out those cookies, I bet they would turn out with a flax egg!
i bet they would too! so tell me again, why no eggs?
I’m not sure how- maybe 3 years ago now? I just stopped eating them, and didn’t miss them. And then I watched too many vegan documentary’s and haven’t eaten them since.
Pinned the cookies, and bought 2 jars of PF Nuttzo! I looove the Purely Elizabeth granola, and must try the oatmeal. And a discount on Nuttzo too?! Score!! I only let myself by it every few months, and this discount and freebie totally justifies buying 2 jars 😉
Jody - Fit at 56
I an happy about it all but especially the cookies!!! 🙂 I need to come back & click the links for those seeds & quinoa oats!!!! YUM!
You’re such an amazing sherpa!
I am definitely craving sushi now; perhaps tomorrow’s lunch?
I wish I changed my diet more often- mostly in the off-season so as to not carry extra weight (like right now)!
i’ll sherpa you anytime!
We periodize nutrition around here too 🙂 except I am way lazy in the kitchen lately. I love all your recipes. Thanks for sharing.
Lauren @ Fun, Fit and Fabulous!
Those cookies sound and look delicious as does the sushi salad. I’m about to go meet a friend for sushi right now and that sounds like a delicious alternative with way less rice! 🙂 I hope recovery goes well!
gahh, I love sushi anything!
She Rocks Fitness
Oh heck yeah I am going to make these! Going to try them out with Growing Naturals and see what happens…Have a great weekend darling! XOXO
totally will work with growing naturals!! love them
Arman @ thebigmansworld
I’m really interested in seeing the kiwi’s changing dietary habits during rest and competition prep- especially how the carbs reduce and the fats and protein increase!
I need to work on changing my meals because for some reason, I’ve been constantly hungry here…maybe time to see a nutritionist or something. Argh!
That recipe looks amazing, but so unhotel doable. Nasty cotter. 😛
that’s good sign! that means your muscles need more fuel for growth! keep a good protein/carb balance until you have an easy week. Email if you need suggestions for diet.
These cookies look SO GOOD! totally pinning. have a great weekend friend
It’s PB day?? I’m going to get my jar pronto! I’ve never changed my fueling strategy in recovery weeks, although I am definitely less hungry when mileage/intensity is reduced. Would chocolate NuttZo be good in those cookies? That’s what I’ve got!
sure thing! I’d add a different dried fruit on top though, or just do without. Ya know?
I have yet to try this Nuttzo goodness!! Happy Friday girlie!
email me if you want a discount!
Kelly @ Cupcake Kelly's
You are such a good sherpa wife <3 these meals look delish and I am going to have to try my hand at those cookies!
I’m eating low/no sugar these days too and HIGH fat. Seems to be helping my GI system quite a bit. Out of curiosity, I tracked my intake yesterday and I was at 50% fat!!, 25/25 protein/carbs. Probably a little extreme, but I can’t be held accountable for what happens when I hold the nut butter jar open with a spoon, standing in front of the fridge.
You think I’m lying….
same! and no shame. 😉
I work so much better on more fat/less sugar – it took me a while to realise it but I’m not looking back! And those cookies… I love when I see a recipe I have the ingredients for! Pin…
Lisa @ RunWiki
It’s as if you made a recipe exclusively for my son! Making them right NOW. Thank you! You have no idea how difficult it has been for him to give up cookies and muffins. You just made a keto kids day.
i did! and let me know if he like them!! text me if you need more flavor ideas!
Brittany @ Delights and Delectables
Umm… I want to come to your house and eat all your food!! Delicious!
yes and bring someone special…. ahem. xoxo
Heather @ Better With Veggies
I don’t get true recovery weeks on my lifting schedule (a big mental shift from how I like to plan), but when I multisport or run train I DO! And I was never good at shifting my nutrition to match, but I would now. 🙂 Now I’m going to see how I can fit your cookies into my nutrition plan!
GiGi Eats Celebrities
Did ZEVIA send you their new formula? I am drinking Black Cherry right now, it’s a bit sweeter but nothing over the top, thank GOODNESS – I was a little nervous when Kipling told me about the revamp!
PS: I SHOWER IN SALMON FAT… CATS FLOCK TO ME. Oh wait, maybe that’s just because I am in West Hollywood……
bahaha…. cat lady
I just decided I was going to try doing more sweet potato and spaghetti squash next week to get some other sweet things out. I am definitely loving the superseedz right now too.
mmm . . . cookies
Ashley @ My Food N Fitness Diaries
Mmmm those cookies!!! I always love your recipes. Happy Friday Linds!
happy friday ash!! good luck on the long run this week/weekend! you got this
Sara @ LovingOnTheRun
Protein cookies!? You are speaking my language 🙂
Holly @ EatGreatBEGreat
Send me cookies please, okay!? 😉 They look amazing! I have yet to try Nuttzo, but I’ve only heard good things about it. Most definitely need to check that out!
trade for some crock pot cran apple goodness!
Holly @ EatGreatBEGreat
It’s a deal!
Phaedra @ Blisters and Black Toenails
Oooohhh yes yes, these cookies look amazing! I’m still experimenting with my diet. I’ve definitely started adding more fat into it. I’ve got a recovery week next week so I’ll aim for more fat & protein and less carbs.
Krysten Siba Bishop (@darwinianfail)
I must say I am loving the quinoa for breakfast! It has been rocking my world!
I love it! My daughter will love making these with me this weekend since we have all the ingredients.
I need to think more about changing up my diet during recovery weeks. Smart approach!
Jill @ Fitness, Health and Happiness
I would love to try Purely Elizabeth and great discount which all works out well since I was scraping the bottom of my Nuttzo jar this morning.
Beth @ Miles and Trials
I had Purely Elizabeth granola on my road trip last weekend and the entire family loved it (even my husband who calls me a “granola” for eating granola!). Going to go order some Nuttzo now.
Heather (Where's the Beach)
Super seedz? Must investigate! And the cookies sound pretty fantastic and simple to throw together. Winning combo there. I bet doing light workouts for James must feel like sitting around LOL
Your husband is lucky to have you! I hope he knows that (: I definately have a hard time switching from training diet, to taper diet, to offseason diet, back to training diet! It is hard when during training you need a ridiculous amount of calories and then you have to remember to eat like a semi-normal person at other times. It is super awesome that you are there to help and support him with nutrition stuff!
yes, it’s hard to shift sometimes but you can totally tell a difference in the body. And thank you for your kind words.
Meg @ A Dash of Meg
those cookies sound HEAVENLY!!!!!!!!!!!!!!!!!! must make!
Laura @ Sprint 2 the Table
I may have to make these today. I have a feeling I’ll NEED it tomorrow. 🙂
And the nut butter. Is it the hunger talking, so do I really need more? I think it’s legit…
Amy @ The Little Honey Bee
I have been experimenting with fueling too (now that I have more seriously started to Crossfit) and you are so right about adding fat! I definitely was not getting enough in my diet beforehand. Happy weekend friend!
Tiffany @ The Chi-Athlete
Ooooooo I saw those Seedz somewhere recently! I’ve been looking for things to add to salads and other meals…”fillers”? I’ll have to look into those!
Also, HAPPY WEEKEND! WOOT!
Yummy! So many good things to comment on! All that food sounds good to me! Especially the cookies! Love the pineapple on top 🙂
It is funny you talk about the two down/recovery weeks after 6 weeks intense. I take a down week about once a month, and people are often shocked…..not able to understand why you dont just go HARD HARD HARD! Mine was this week in fact, and today I even have a day off! You have to take a little step back to get faster 🙂 Recovery makes you stronger! Hope he enjoys it 🙂
Angela @ Eat Spin Run Repeat
Ooh these cookies sound lovely! And that Purely Elizabeth brand.. I need to track it down because I keep seeing to popping up on blogs everywhere. As for my diet, I find I generally eat less on rest days because my body simply doesn’t need as many calories, and sort of as you described, my macros are a little less on the carby end when I’m not training intensely (not that I monitor them down to the number of grams – I just make more high-protein choices and always try to keep sugars low.) Happy Friday girl!
Linz @ Itz Linz
what are those super seedz?? going to check out their site now!!
oh yes, they have spicy to curry to cinnamon to cocoa! UM ADDCITING