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Optimizing Performance Through a Balanced Diet

By: Carrie Fredin

Article originally featured in Run Utah Magazine Summer/Fall Edition 2018.  Click HERE to download Full PDF version of the Magazine.

Many people unfortunately have a love/hate relationship with food as they try to control their weight through deprivation and/or elimination.  I believe you should enjoy your food as the fuel that allows you to chase your goals. Eating should be pleasurable. Fresh, healthy food is delicious.  I enjoy my meals more when I know that they are fueling me for the miles. When I eat well, I perform well. Below are a few simple guidelines I try to follow as I feed my family.


Eat food as close to the source as possible.  Whole, healthy foods will nourish your body and allow it to perform.  Processed foods are like foreign substances in your body, as we did not evolve to be able to metabolize them.  For example, our bodies do not know what to do with high fructose corn syrup, so it gets stored as fat. A general guideline is to look for items with few ingredients, which you understand and can pronounce.  Buy most of your food from the periphery of the grocery store and avoid the aisles.


Fat is not the enemy.  If God put fat in it, eat the fat.  We drink whole milk, eat full fat yogurt and cheeses, use real butter, and cook with olive oil.  Fats are the carriers of nutrients and flavor. Many key nutrients found in vegetables are fat soluble and become more readily absorbed in the body when eaten with a fat.  Reduced fat or fat free foods have added sugars to improve the taste that was removed with the fat. Your body needs the healthy fats. Bring on the avocados!


Avoid sugar as much as possible.  Watch labels and look for added sugars in things like pasta sauce, cereals, and yogurt.  Sugars and artificial sweeteners come in many forms, so watch for ingredients that end in “-ose”.  Yogurt sweetened with a little honey and frozen fruit is plenty sweet and much healthier than flavored yogurts, for example.  You’ll find that you crave sugar a lot less the less you eat it. Once you’ve cut back on sugar you will find that the naturally sweet foods like fruit taste sweeter and satisfy that sweet tooth.


Try and balance your meals with a high quality protein source, a healthy carbohydrate source, and a healthy fat.  A common guideline as you look at your plate is that half should be covered with vegetables, a quarter with protein, and a quarter with a complex carbohydrate.


While I am menu planning I look at the overall week to try and get as much nutrition as possible.  I include one meal with red meat—for the iron and branched chain amino acids. We eat salmon once a week for the omega fats, and then one other meat, usually chicken.  I try and eat as many vegetables as possible throughout the week. I also try and make sure that I am using the ingredients in multiple meals so I don’t waste food.


Your mindset will be what helps you stay successful as you strive to eat a healthful diet.  If you are coming from a place of deprivation and longing for the hot pocket it will be harder to stick with it.  If you look at the fridge full of colorful, healthy foods, grateful to have access to such nutritious foods, you will be happier to invest the time and money that it takes to eat healthy meals.  White knuckling your “diet” won’t last for the long term. Really learning to love the healthier foods will allow you to make a healthful lifestyle. Researching the best way to prepare foods will pay off.  For example, kale is known to be a superfood but can get a bad rep as bitter, chewy, tasteless, etc.; however, it is delicious when prepared well. I also find that I am a lot more successful when I focus on including the healthful foods rather than excluding the bad stuff.  When I focus on getting in all my veggies, the sugar in my diet naturally tapers off. Below is a sample weekly dinner menu with several of my go-to breakfast ideas (we often eat leftovers for lunches).


Sunday: Recovery quinoa salad with pepitas

Flat iron steak


Monday: Black bean and sweet potato tacos

Roasted beets



Tuesday: Soba noodle salad


Wednesday: Grilled chicken

Kale cabbage salad with lemon miso dressing


Thursday: Salmon

Cubed and roasted sweet potatoes

Sauteed kale


Friday: Roasted potatoes

Eggs, scrambled or fried according to your preference

Fresh fruit


Saturday: Leftovers


Breakfast ideas: Muesli

Eggs with sautéed vegetables and avocado

Cottage cheese waffles





Recovery quinoa salad with turmeric pepitas (from Run Fast, Eat Slow by Shalane Flanagan and Elyse Kopecky)

Turmeric pepitas:

INGREDIENTS:  1 T butter; 1 t turmeric; 1 t curry powder; 2 T honey; ½ t salt; 2 C raw pepitas (pumpkin seeds).

PROCEDURE:  Preheat oven to 350 degrees. Melt the butter over medium heat in a pan. Add the turmeric and curry powder and cook until fragrant. Turn the heat off and stir in the honey and salt.  Add the pepitas and stir to coat. Spread the pepitas on a cookie sheet on parchment paper and roast in oven for ten minutes. Stir after five.


INGREDIENTS:  1 C quinoa; ¾ t salt; 3 C loosely packed, finely chopped kale (stems removed); 1 bell pepper, seeded and chopped; 1 jalapeño, finely chopped; ½ C cilantro leaves; 1 ½ C black beans; ½ cup feta cheese; 1/3-1/2 C fresh squeezed lemon juice; 1/3 C olive oil; 1 avocado; pepitas (see above).

PROCEDURE:  Cook and cool quinoa according to package directions. Toss the other ingredients together.  Top with chopped avocado and pepitas.


Flat iron steak seasoned with salt and pepper

INGREDIENTS:  Flat iron steak; olive oil; salt; pepper.

PROCEDURE:  Pre-heat oven to 400 degrees. Heat olive oil on a cast iron skillet.  Season both sides of the flat iron with plenty of salt and pepper. Brown the steak well on both sides.  Transfer to oven and cook according to taste.


Black bean and sweet potato tacos

INGREDIENTS:  2 C black beans; cubed and roasted sweet potatoes (recipe below); olive oil; salt and pepper; avocado, chopped; corn tortillas.

PROCEDURE:  Brown tortillas on an oiled pan.  Load each taco with plenty of beans, sweet potatoes and a generous portion of avocado.


Roasted beets

INGREDIENTS:  Beets; lemon juice.

PROCEDURE:  Preheat the oven to 400 degrees. Wash the beets and remove the greens. Wrap the beets in tin foil. Roast them until they are slightly soft.  Let cool slightly and then slip the skins, slice and enjoy! I like to squeeze a little lemon on them.



Toss your favorite greens and veggies together and top with olive oil, vinegar, salt and pepper.


Soba noodle salad with peanut sauce (from Run Fast, Eat Slow by Shalane Flanagan and Elyse Kopecky)

Peanut sauce:

INGREDIENTS:  1 T virgin coconut oil, 1 yellow onion, diced, ½ t fine sea salt, 3 cloves garlic, minced, 1 can (13.5 oz.) unsweetened coconut milk (preferably full-fat), ½ C unsalted creamy peanut butter, 1 T soy sauce, 1 T coconut sugar or other granulated sugar, ½ to 1 t red pepper flakes, depending on spice preference, 1 T lime juice (about ½ lime), ¼ C chopped peanuts.

PROCEDURE:  In a medium saucepan over medium-high heat, warm the oil.  Add the onion and salt and cook, stirring occasionally, until soft but not brown, about 5 minutes.  Add the garlic and cook, stirring frequently, for 1 minute. Add the coconut milk, peanut butter, soy sauce, sugar, and red pepper flakes.  Bring to a simmer and whisk until the peanut butter melts. Reduce the heat to low and simmer, uncovered, stirring occasionally, until the sauce thickens and the flavors meld, about 10 minutes.  Remove the pan from the heat and stir in the lime juice. Using an immersion blender, if you have one, blend the sauce until smooth. Alternatively, transfer the sauce to the container of a blender and process until the sauce is smooth.


INGREDIENTS:  1 t salt, 1 head broccoli, 1 head red cabbage, 1 package soba noodles (rice works as well), 1 T sesame oil, 1 T soy sauce, 1 red or yellow bell pepper, seeded and chopped, ½ C chopped cilantro, 1 jalapeno, finely chopped and seeded, ½ C roasted peanuts, 1 ½ C peanut sauce (see above).

PROCEDURE:  Bring a large pot of water to a rolling boil over high heat and add the salt.  Place the broccoli and cabbage in the water for 2 minutes. Remove from the water (keep the water) and immediately transfer to a large bowl of ice water to stop the cooking (and keep the veggies crisp).  Once the vegetables are chilled, remove them from the water and set aside. Bring the same pot of water back up to a rolling boil and cook the noodles according to the package directions. Drain, run under cold water, drain again thoroughly, and transfer to a large salad bowl.  Toss the noodles with the sesame oil and soy sauce. Thinly slice the cabbage and bell pepper (use a mandoline if you have one). Arrange the broccoli, cabbage, bell pepper, cilantro, scallions, and chile pepper or kimchi (if using) on a large platter alongside the noodles. Place the peanuts in a small bowl.  Warm the peanut sauce in a small saucepan over low heat. Transfer to a medium bowl. Place the platter in the center of the table and allow everyone to create their own soba noodle salads. Top with a generous serving of the peanut sauce.


Grilled chicken

INGREDIENTS:  Boneless, skinless chicken breasts (qty based on your family size); olive oil; salt; pepper

PROCEDURE:  Brush chicken with olive oil.  Salt and pepper generously. Brown both sides on a cast iron skillet over medium high heat.  Then transfer the skillet to the oven at 400 °F until the chicken is done cooking (internal heat must reach 165 °F).

Kale cabbage salad with lemon miso dressing (adapted from Run Fast, Eat Slow by Shalane Flanagan and Elyse Kopecky; they call for radicchio, but we use cabbage instead because it is easier to find and one head is enough to cover both this recipe and the soba noodle salad)


INGREDIENTS:  ½ C extra-virgin olive oil; 1/3 C lemon juice (2 medium lemons); 2 or 3 cloves garlic, minced; 2 t miso paste (preferably mellow white); ½ t fine sea salt; ¼ t freshly ground black pepper.

PROCEDURE:  Combine the oil, lemon juice, garlic, miso, salt, and pepper in a glass jar with a lid.  Use a fork to stir in the miso, then shake vigorously to emulsify.


INGREDIENTS:  1 C farro, rinsed and drained; 1 large bunch kale, finely chopped, stems/spines removed; 1 small head red cabbage, quartered, cored, and cut crosswise into thin strips; 1 C grated Parmesan cheese; 1 C chopped toasted walnuts; lemon miso dressing (see above)

PROCEDURE:  In a large pot, place the farro with enough water to cover by a couple of inches and bring to a boil over high heat.  Reduce the heat to low and simmer, covered, until the farro is tender but still chewy, about 30 minutes depending on the particular brand and form of the farro.  Drain the farro and set aside to cool. To assemble the salad, toss the kale with three-quarters of the dressing in a large salad bowl. With clean hands, gently massage the kale with the dressing to soften the leaves.  Add the cabbage, Parmesan, walnuts, and farro to the kale and toss again. Taste and add the remaining dressing, if needed. This salad can be made in advance. It tastes even better the second day. Cover and refrigerate leftovers for up to 5 days.


INGREDIENTS:  Wild caught salmon filets; thinly sliced lemon; salt; pepper; butter or coconut oil.

PROCEDURE:  Line a baking sheet with aluminum foil.  Place salmon skin side down on the foil. Place a pat of butter or a dollop of coconut oil on each filet.  Season with salt and pepper. Arrange lemon slices over the top of the filets. Add a little more salt over the top of the lemon slices.  Bake at 400 °F until opaque. Serve with extra lemon wedges.


Cubed and roasted sweet potatoes

INGREDIENTS:  Sweet potatoes, peeled and cubed; olive oil; salt; pepper.

PROCEDURE:  Spread cubed sweet potatoes on a cookie sheet and drizzle with olive oil.  Season them well with salt and pepper. Roast at 400 °F for approximately 45 minutes, stirring every five.  They are done when they are slightly browned.


Sautéed kale

INGREDIENTS:  1 large bunch kale, finely chopped, stems/spines removed; 2 cloves garlic, minced; 1 shallot, sliced; coconut oil; 2 C vegetable broth.

PROCEDURE:  Sauté shallot for 4-5 minutes in coconut oil.  Add garlic and continue sautéing for 1 minute. Mix in the kale and sauté for another minute until bright green.  Add vegetable broth. Cover and simmer until kale is tender (approximately 5 minutes). Drain liquid and serve with salt and pepper to taste.


Roasted potatoes

INGREDIENTS:  Potatoes, cubed (red potatoes or bakers both work well; peel or leave skins on per your preference); olive oil; salt; pepper.

PROCEDURE:  Spread cubed potatoes on a cookie sheet and drizzle with olive oil.  Season them well with salt and pepper. Roast at 400 °F for approximately 45 minutes, stirring every five.  They are done when they are slightly browned.



INGREDIENTS:  ½ C old fashioned rolled oats; ½ C plain full-fat Greek yogurt; 2/3 C whole milk; 2-4 T honey or pure maple syrup; 1 t vanilla extract; 2-3 t chia seeds; your choice of toppings (sliced apples with cinnamon, chopped walnuts, almonds, dark chocolate chips/chunks, raisins, dried cherries).

PROCEDURE:  The night before, whisk together the milk and yogurt until relatively smooth.  Add the oats, honey or syrup, vanilla extract, and chia seeds. Mix well, cover, and refrigerate overnight.  The next morning, re-mix everything together and top with your preferred combination of toppings (e.g., apple slices, cinnamon, raisins, and chopped walnuts; or dried cherries, dark chocolate, and almonds).  Makes 2 servings.


Veggies-for-breakfast eggs

INGREDIENTS:  3 eggs, beaten; ¼ onion, sliced; 1/3 bell pepper, sliced; ½ avocado, sliced; sliced mushrooms; baby spinach, washed; cilantro; olive oil; salt and pepper.

PROCEDURE:  Saute onion in olive oil over high heat for 2 minutes.  Add sliced pepper and cook for 2 more minutes. Add mushrooms and continue cooking for a minute.  Reduce heat to medium high. Add spinach and cook until spinach wilts (a minute or less). Add eggs and cook until done.  Salt and pepper to taste. Serve with avocado and cilantro. Yields one generous serving.


Cottage cheese waffles

INGREDIENTS:  1 C whole wheat flour; 2 C full fat (4%) cottage cheese; 1 dozen eggs; ½ t salt; ½ C butter, melted; 1 t vanilla extract.

PROCEDURE:  Add all ingredients to blender and blend until smooth.  Cook in waffle iron according to instructions. Be aware that these will rise more than traditional waffles, so do not overfill with batter.  Yields sixteen 5”x5” square waffles or eight 8” round waffles.



INGREDIENTS:  Oats, rolled or steel cut; whole milk; pure maple syrup; nuts; dried or fresh fruit.

PROCEDURE:  Cook oats according to package directions.  Mix in milk and syrup to taste. Top with nuts and fruit.



INGREDIENTS:  Plain full fat yogurt; frozen fruit, thawed; honey.

PROCEDURE:  Allow frozen fruit to thaw (you can leave it in a bowl on the counter for about 15 minutes  or use low power in microwave for a couple of minutes—just don’t overheat). I love cherries or raspberries, but you can use anything you like.  Mix in frozen fruit and any juices released during thawing. Drizzle with a little honey.

I’m Carrie Fredin. My husband and I have five amazing boys. I’m a USATF certificate coach and have been coaching Layton High Track and Cross Country for seven years. I have a passion for nutrition and good food. I love being a part of the UtahRunning.com racing team as well.


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Race Day Preparation

Pre-Race Preparation

No matter how hard you train, the days leading up to a race can make or break your performance. There is no one proven way to prepare for a race or big workout, so keep in mind that some, all, or none of these strategies may be beneficial to you. The following are some of the most successful approaches to race day.

Tapering: In the days leading up to a race, cut back on the length and intensity of your run. For some, it is mentally difficult to ease up during runs leading up to a race for the fear of “losing fitness”, but keep in mind that a few days out from a race you are already as fit as you’re going be for that race. You don’t have anything to gain from running faster or farther, but you have a lot to lose. Enjoy some easy runs and focus on the race ahead.

Nutrition: This is probably the hardest aspect of race day preparation to master. It is very individualistic, so tweaking the following ideas to fit what you know your stomach can handle while running is encouraged. Your mindset towards food as a runner should be something resembling “calories equal energy”. This doesn’t mean you should go eat a dozen donuts, however, not all calories are created equal. As you become accustomed to racing you will start to learn how much food you need to be properly fueled for the upcoming race. When fueling for a race, the majority of your diet should be complex carbohydrates (roughly 55-65% of your caloric intake). Common meals for runners to eat the night before the race that aren’t too hard on the stomach that also includes high amounts of complex carbohydrates are baked potatoes, rice, and pasta (ideally with a red sauce). What you should eat on race day is very dependent on when your race time is. We advise that you shouldn’t try anything new on race day experiment with what works for you on days when you workout, not on race days when you have more at stake. Aside from what to eat, don’t eat any meals too close to your race. If you haven’t made this mistake yet you are either very lucky or know your stuff, but if you have made the mistake of eating too close to a race, you will never forget it. As a guideline, most runners need at least three hours between their last small meal and their race, and many need even longer. Last tip for nutrition: make sure you stay hydrated! No matter what the temperature is going to be on race day, being hydrated helps your body run more efficiently. It impacts a lot more than just temperature regulation, it also impacts your bodies ability to deliver oxygen to your muscles, among other things.

Read More….

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Six Tips to Losing Weight

by: Meaghan Fors

There is a lot of different and conflicting information on the web when it comes to dieting. Almost everyone has a brother, mother, aunt, or friend-of-a-friend who tried a miracle diet, and it “helped them lose 50 lbs”! While most of the diets we hear about sound sensational, how do you know if it will work for you? How do you know if it’s even safe? We’ve done some research on the subject, and we’re here to share with you what we’ve learned!

  1.      What worked for your brother, mother, aunt, or friend-of-a-friend might not work for you.


And that’s okay! The more that studies are being conducted on weight-loss and dieting, the more scientists are finding that different bodies respond to diets differently. Weight loss, and the process of losing weight, is very individualistic. Depending on your genes and cellular make-up, your body may respond better to one diet over another. What worked wonders for someone else might result in you ending up the same weight or even gaining weight. It’s okay to have trial and error periods where you figure out what works best for you and your body.


  1.      Be realistic about cutting calories.


You are far more likely to succeed if you reduce your calories slowly and consistently. The best way to cut calories is to track what you eat for a week and find your average daily caloric intake. Then, reduce your caloric intake (what you eat) everyday by 10-15%. For example, if you eat 2,000 calories a day on average, reduce your calories by 200-300. If you eat 1700 calories, reduce your daily intake by 170-250. Your weight loss results will be slow and steady with this method, but you won’t run the risk of starving yourself and rebounding/binging when your body needs more nutrients. Generally losing 1-2 lbs a week is a good goal. Remember that one lb of weight loss is equivalent to a net loss of 3,500 calories.

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by on Jun.13, 2018, under Nutrition

Lots-O-Protein Chicken Salad

by Lisa VanDyke

*Article originally featured in Run Utah Magazine Spring Edition 2018.  Click HERE to download Full PDF version of the Magazine.

This is a great dish that is fresh and filling, and can be served many ways. It packs a punch with lots of protein to keep you feeling satisfied as well as aid in muscle repair.

It is also a meal you can make with leftovers! Sometimes I will purposely cook an extra chicken breast for my Sunday meal in the crockpot, and save it for Monday’s chicken salad. Quinoa is a food that preserves well in the freezer, so I will often take one cup portions of this grain and freeze them in sandwich baggies for future meals. It thaws quickly and has no texture differences after freezing, the way that rice or pasta can.


1 chicken breast, cooked, cooled, and chopped

1 cup Quinoa

1 small avocado, cut in cubes

¼ cup  plain or greek yogurt

2 green onion stalks, chopped

2 T chopped fresh cilantro

Juice of half a lemon

Mix all ingredients. Don’t worry if the avocado mashes into the salad. It’s delicious that way! Serve on a bed of greens, with Wasa crackers, or rolled up in a whole wheat tortilla. Plan to use day of, or next day, as the avocado oxidizes.

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Challenges to Eating During the Holidays

The Holidays are a fun time of year to enjoy family, friends and yes food.  However; for many people (athletes included) this time of year marks the beginning of a two-month long Holiday eating season (Halloween-New Year’s) that can end up in a few unwanted pounds.

In addition to the abundance of food that is available, runners may also be cutting back on mileage during the winter season.  Many runners I have worked with can hide poor eating habits with higher calorie needs.  When the holiday eating season begins, it is very difficult to manage eating.  

Besides being organized and planning meals, there are a few other ways you can prepare yourselves for the holidays.  Here is what I think are some of the challenges we face during the holidays:

1. Exposure to Challenging Foods

If you can, keep these foods out of sight.  The more times you have to see the food, the more likely you are to eat it.  You can also keep foods in the freezer or some place that isn’t easily accessible.  Even at the office, see if you can manage to avoid the “food room” or have co-workers bring goodies in unclear containers.  Seeing the food is most of the battle.  

Pre-package foods- putting some foods into smaller containers or snack baggies can help avoid the decision about “how much”.  Examples might be chex mix (1/2-1 cup servings), nuts (1/4 cup), cookies- 2/bag, etc.  

2. Stress

Many people cope with anxiety and stress by overeating.  Notice when you are stressed, this is not the time to clean the kitchen.  Avoid places where food is prevalent until you are in a more relaxed state.

Boredom can also be a form of stress to many people.  It is hard for many athletes to relax.  Do try to make time for “doing nothing”.  With practice, it becomes easier.  Catch up on some training books you have been wanting to read!

3. Expectation of overeating

It doesn’t feel good to overeat.  Don’t let people push food on you, set your boundaries.  

Make sure if you are attending multiple eating activities to pace yourself, you do have control over what you eat, quantity may be your best friend.  Go for smaller portions and notice how good it can feel to avoid overeating.  

4. Getting too hungry

Because of the hustle and bustle of the holidays, some athletes find they skip meals or snacks and then are too hungry to make good food decisions.  To help stabilize blood sugar, eat foods that contain fat, fiber or protein.  Healthy fat is found in peanut butter, nuts, avocados, salad dressings, oils (this food group is also high in calories so a little goes along way).  Protein is found in meat, dairy, eggs, nuts, and beans.  Fiber is found in whole grains, fruits, vegetables and beans.

Start breakfast with a good dose of protein found in dairy, eggs or nuts.  Fiber is also found in oatmeal, whole wheat bread and high fiber cereals (those with 5 or more grams of fiber/serving).  

Lunch and dinner can also include a vegetable plus a whole grain and fruit.  

Here are a few of my favorite holiday recipes that I enjoy making this time of year.  


Healthy Chex Party Mix


¼ cup of canola oil (or olive)

5 teaspoons Worcestershire Sauce

1 teaspoon seasoned salt

¼ teaspoon garlic powder

2 2/3 cup Corn Chex

2 2/3 cup Rice Chex

2 2/3 cup Wheat Chex

2 cups nuts (peanuts, mixed nuts, walnuts)

1 cup pretzels

  1. Set oven at 250 degrees.
  2. Place cereals, nuts and pretzels in roasting pan.
  3. Combine oil and seasonings, pour over cereal mixture in roasting pan, and stir to coat evenly.
  4. Bake 1 hour; stirring every 15 minutes. Spread on absorbent paper to cool.
  5. Store in large plastic zip-lock bag.

Makes 12 cups


White Chicken Chili


4 cups chicken broth

2 (19-ounce) can cannelloni beans (or white kidney beans), drained and divided

1 (16-ounce) can white navy beans, drained and divided

4 cups chopped cooked chicken breast

1 cup chopped onion

1 (16-ounce) package frozen white corn

1 (4-ounce) can chopped green chilies, undrained

1 tsp. Ground cumin

¾ tsp. Dried oregano

¼ tsp. Ground red pepper

  1. Place 1 cup broth, 1 cup cannelloni beans, and ½ cup navy beans, in container of a food processor, cover and process until smooth.
  2. Place bean mixture, remaining broth, remaining cannelloni beans, remaining navy beans, chicken and remaining ingredients in a Dutch oven or soup pot.  Bring to a boil; cover, reduce heat, and simmer 30 minutes.
  3. Ladle chili into individuals bowls.

Makes 8 (1 ¼ cup servings)

Nutrition Facts per serving: 311 calories, 4 grams fat, 1.0 grams saturated fat, 33grams protein, 32 grams carbohydrate, 5 grams fiber, 365 mg sodium.

Recipe from Low-Fat Ways to Cook One-Dish Meals by Susan McIntosh, M.S., RD.


Chunky Cinnamon Applesauce*


Serves 8

8 medium Granny Smith apples or other tart cooking apples, cut into fourths (peeled or unpeeled)

2/3-cup sugar

¾ cup apple juice

1 Tablespoons margarine, melted

1-teaspoon ground cinnamon

  • Mix all ingredients in 3.5-6 quart slow cooker.
  1. Cover and cook on high heat setting 1-½ hours to 2 hours or until apples begin to break up.  Stir well to break up larger pieces of apples.
  2. Serve warm or chilled.  To chill, cool about 2 hours, then spoon sauce into container; cover and refrigerated until chilled.

* Recipe courtesy of Betty Crocker’s Slow Cooker Cookbook.

Julie Hansen – M.S., R.D.N, C.S.S.D., C.D.

Julie Hansen is a Registered Dietitian Nutritionist and an Exercise Physiologist.  She is also a Certified Intuitive eating Counselor and a Certified Specialist in Sports Dietetics.   Julie has been working in this field for over 30 years and she loves it.

Her experience providing nutrition counseling and exercise prescription enables her to help a variety of clients, from competitive to recreational athletes;  from individuals wanting to lose or gain weight and from those of you with eating disorders.  I use the Intuitive Eating principles in all of my counseling.


  • Running- 5K to Marathon distances including Boston.  Master’s Track-middle distance
  • Triathlons- Sprint distance
  • Course records- Triathlon-Huntsman Senior Games


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