Eating Better to Train Better – Nutrition Class

February 6, 2017 by  
Filed under Health Classes, News, Nutrition, Prevention & Safety

Tues. March 21, 2017
6-7 p.m., $25
Davis County Area

Learn daily nutrition tips that will help you in your training. Whether you are training for a triathlon, running event or your daily exercise; we will review what you need to know to stay healthy. This one-time lecture-style class will review protein powders, supplements, cellular hydration, anti-inflammatory eating, gluten-free diets and more. Learn how to prevent weight gain while training for long events like marathons and Ironman events. Class Fee: $25. Limited spots. Pre-registration is required. Message Coach Lora Erickson at theblonderunner@gmail.com to learn how to reserve a spot.  Bonus:  Get to try some yummy Power Bites (pictured)!

Learn more about Coach Lora Erickson aka Blonde Runner

Can’t make it, but want to join another class?  Check out the Triathlon Training Class or next Running Form Class

Get the recipe

Easy Red Beans & Rice Recipe

This is super easy and yummy! This is one of our family favorites. Great source of protein too! Enjoy!
Coach Lora Erickson

View on Instagram @theblonderunner





Easy Red Beans & Rice Recipe2 cans low sodium kidney beans with juice 1 can water 2 cloves minced garlic 2 tsp….

Posted by Lora Heyl Erickson on Monday, February 8, 2016

Want to learn more about Nutrition? Take a class from Coach Lora Erickson. To learn more message her directly at theblonderunner@gmail.com
Next Class: February 24, 2016 in Davis County, Utah.

Coach Lora’s Crustless Chive & Bacon Quiche

Chive Bacon Quiche 10.29.2013

Coach Lora’s Crustless Chive & Bacon Quiche

8-12 fresh eggs (med. Size) – use whites only if you want to reduce the cholesterol & fat

¼ cup cut fresh chives (this is easy to grow, I cut it into small pieces using kitchen shears)

¼ cup fully cooked bacon pieces (you could use ham too)

1 cup cottage cheese

1 cup shredded cheddar cheese

½ med. size white onion diced

2 cloves minced garlic

½ cup panko bread crumbs (I like the parmesan herb flavor) – if you are diabetic or trying to reduce your carbs omit this

Sea salt & cracked pepper to taste

Saute diced onion in olive oil until clear.  In separate bowl combined eggs (I beat them lightly with a fork first) and all other ingredients (reserve some cheddar, and panko for the top).  Mix well.  Pour into a coated baking dish.  Top with cheese.  I put the panko on for the last 10-15 minutes only.  Bake uncovered on 325 for 40-45 minutes until golden (and it doesn’t jiggle).  Garnish and serve with diced fresh tomato.  Enjoy.

Suggested side:  steamed carrots or cabbage

Notes:  If you like to use other herbs like basil and thyme that is really good too.

Happy Cooking,

Coach Lora Erickson


Do you want to learn more about health cooking?  If so, take a class.  Message lora@blonderunner.com to learn when the next class is.

Book Review: The Feed Zone (cookbook for athletes) by Biju Thomas & Allen Lim

February 10, 2012 by  
Filed under News, Nutrition, Product Reviews, Recipes



Book Review:The Feed Zone (cookbook for athletes) by Biju Thomas & Allen Lim

(please note this is not a diet book – it for athletes training at high levels and some of the recipes are high calorie to refuel the athlete)

I have always been a believer that fresh and simple is better when it comes to cooking.This book really brings this concept to life.The Feed Zone lives up to its claim as a cookbook with “fast and flavorful food for athletes.”The recipes envelop the use of fresh whole foods and locally grown produce.As with most of my favorite cookbooks, it includes a lot of colorful mouth-watering pictures.I love pictures for garnishing ideas!

As an athlete I have discovered that nutrition is very individual and what works for one may not work for another.The authors recognize this and encourage athletes to “become keen observers of their own bodies” and put the science of nutrition into practice embracing individual variability.There is a certain amount of common sense that goes into eating as well.I especially loved the part stating “if something you eat makes you feel like crap, then, all things being equal, stop eating it.”(My 12-year-old son really got a kick out of this line).If only eating were that simple.But I feel like understanding the “why” and “how” is certainly helpful and makes eating better a little easier.

What I especially love about this book is the explanation at the beginning, “Feed Zone Lab” & “Feed Zone Kitchen” sections. They cover the ‘why’ and ‘how’ we should eat.The authors explore pre-workout, workout and post-workout foods as well as how to use macronutrients and cooking basics to help those that may feel help-less in the kitchen.This book can inspire even the most poorly nourished athlete to learn how to cook with healthy and simple ingredients.I also especially love the portables & après sessions for those of us always on the go or trying to optimize our recovery nutrition.There are some really great and yummy ideas.I love it!

As I thumbed through the recipes marking all the tempting ones, I have discovered that I have marked the majority of the book.I can’t wait to dive into these recipes and give them all a try!These recipes really seem simple and very doable even with limited time.

If you are looking for some great motivation to start eating better and fuel your body I highly recommend this book.You might even find your mouth watering as you read and view the colorful recipes and pictures.This book is hot off the press. This is a must-have for any athletes kitchen library.

Happy Reading,

Coach Lora Erickson


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