Thank you!

Thank you, so much, for all of the emails I received encouraging me and asking me to encourage you!
My trek continues…to discover where God is leading me…the path He wants me to travel (with Him, of course…)  and I am becoming more and more excited about this path!

The details are not clear to me, and I ask God to clarify His Will.
What I am seeing, is that I need to:
1. Find my place in our church (St. Paul Lutheran Church in Hamburg, Michigan.)
We worship there faithfully and support many programs; I find a “need” though to                        discover my “calling” in that place.

2.  To re-visit my health concerns and create a plan.
My goals are to:
a. Lose 10 pounds
b. To have tight control over my blood glucose
c. To create a new and improved exercise/work-out plan to support                                                         my next goal which is~

3. To train and compete in races and triathlons this coming year and kick my performance                “up a notch!”  In order to do this, I need to:
a. List the races and triathlons that I plan to compete in
b. Create my work-out plan that incorporates those who will                                                                     support me mentally, physically and Spiritually!

What does YOUR plan look like?  I would love to hear from you and support you as you travel down YOUR path!


I’m B-A-C-K; Are YOU?

I have been away for a while; actually, I think it has been a few years? Where have I been? That is the question I have been asking myself!
As I reflect on these last few years, I recall a lot of swimming, biking, running, triathlons, races, and so on…
As the official “season” for me is almost over, (still have the Iron Turkey to run), I am ready to re-group and re-visit my athletic life.
In addition to my athletic life, family, education and most important; my Spiritual life has been a forerunner to me.
Where am I going with all this? I don’t know…but that is my trek…to discover where God is leading me…the path He wants me to travel (with Him, of course…)

Where have YOU been the past few years? What path have you been following?
Is it a path that nourishes you? What does that look like to you?
I would love to hear about YOUR path! Please leave a reply or email me at as we travel our own paths together.

Branch Chain Amino Acids

livewithintentionI receive a lot of questions about Branched-Chain Amino Acids. Here is some great information that helps:

Branched-Chain Amino Acids

Branched-chain amino acids, including leucine, isoleucine and valine, are used by endurance athletes as an energy source late in exercise when muscle carbohydrate stores are low. Research suggests that BCAA also may delay mental fatigue by altering brain neurotransmitters that contribute to fatigue. The theory is sound, but there is not enough evidence to show that BCAA supplementation can delay fatigue.

Eating foods rich in BCAA is a smart move for athletes, but for reasons other than delaying fatigue. Leucine has been identified as an anabolic trigger to stimulate muscle protein synthesis. Leucine is a key amino acid in whey, a protein in milk. Milk may have a muscle-building advantage over other protein sources because milk protein contains both whey and casein. Whey is a “fast” protein that is rapidly digested and absorbed, leading to a rapid rise in amino acids in the blood, while casein, a “slow” protein, results in a slower release of amino acids. The combined fast and slow release of amino acids leads to a more sustained availability of amino acids to muscles.

Christine Rosenbloom, PhD, RDN, CSSD, is the sports dietitian for Georgia State University athletics and editor-in-chief of Sports Nutrition: A Manual for Professionals, 5th ed. (Academy of Nutrition and Dietetics 2012).

Endurance Foods-Turkey

Got turkey?  If it were the day after Thanksgiving we would all say YES! But, even this time of year, it is  easy to get turkey.We know the value of protein for an athlete; it can be animal protein or plant protein, depending on your own preference. Personally, I am a vegetarian and prefer plant proteins; but I am always glad to share the value of animal protein with my athletes.

So, let’s talk “turkey!”

Why is turkey a superfood?  This is why:

Turkey skinless (or) chicken skinless

They contain: low fat protein, niacin,B6, B12, iron, selenium, zinc

Servings: 3-4 servings of 3-4 oz per week.

Benefits: heart health, reduce risk of cancer, improve immune system.

I especially like that turkey improves your immune system!  We have talked alot about free radicals and the importance of fruits and veggies  Now, we can add turkey to that list (though I still recommend fruits and veggies first…)

Need a recipe for Turkey Quinoa Soup?  Here it is:

1 Tablespoon olive oil

½ cup chopped onion

½ cup chopped carrots

½ cup chopped celery

2 cups shredded, diced OR chopped cooked turkey

About 6 cups turkey broth (depends how you like your soup)

About 2 cups leftover veggies from Thanksgiving OR

1/2 cup each peas, corn and spinach (a Superfood)

½ cup quinoa, rinsed well

Herbs (optional) You may add a few springs of rosemary, thyme or marjoram while simmering.


  1. Saute onions, carrots and celery in olive oil.
  2. Add remaining ingredients
  3. Add herbs, if desired
  4. Simmer 15-20 minutes or until quinoa is done
  5. Salt and pepper to taste (I am suppose to say that in a recipe, but only add salt if you need it for training or MUST have it for taste.)
  6. Most importantly…ENJOY!

Yields  10-12 cups of soup