Are you searching for the perfect holiday gift for your teammates and exercise buddies?

Remember that active people welcome healthful food gifts, such as a baggie filled with homemade

trail mix then tied with a bow, a loaf of bread warm from the oven, a nutrition book with recipes.

Here’s a favorite trail mix recipe from my Sports Nutrition Guidebook, a popular gift in itself!

Sugar and Spice Trail Mix

This tasty pre-exercise snack is sweet, but not too sweet.

Put it in small baggies tied with a bow, and you’ll have gifts for the whole team! 

            3 cups oat squares cereal

            3 cups mini-pretzels, salted or salt-free, as desired

            2 tablespoons tub margarine, melted

            1 tablespoon packed brown sugar

            1/2 teaspoon cinnamon

            1 cup dried fruit bits or raisins

1. Preheat oven to 325°F.

2. In a large resealable plastic bag or plastic container with a

   cover, combine the oat squares and pretzels.

3. In a small microwavable bowl, melt the margarine; add the

   brown sugar and cinnamon. Mix well; pour over the cereal.

4. Seal the bag or container and shake gently until the mixture is

    well coated. Transfer to a baking sheet.

5. Bake uncovered for 15 to 20 minutes, stirring once or twice.

6. Let cool; add the dried fruit. Divide into 10 baggies.

Yield: 10 servings   

Total calories: 2,000

200 calories per serving; 40 g Carb; 5 g Protein; 2 g Fat

Recipe courtesy of the Amer. Heart Assoc. (www.deliciousdecisions.com)

Recommended Reading

Helpful sports nutrition books can also be a welcome gift.

Here are a few suggestions from the books that I have written :

Nancy Clark’s Sports Nutrition Guidebook

            The sports nutrition bible for learning how to eat to win.

The Cyclist’s Food Guide: Fueling for the Distance

            For cyclists who are doing long rides or tours.

Food Guide for Marathoners: Tips for Everyday Champions

            Perfect for novice marathoners who fear hitting the wall!

Food Guide for New Runners: Getting It Right From the Start

            For the novice runner who wants to lose weight and run well

Food Guide for Soccer: Tips and Recipes From the Pros

            Useful gift for coaches, players, and soccer parents. Yummy recipes, too!

With best wishes for a joyful holiday season,

Nancy

Question:

I just finished reading an article you write about protein for athletes and you did not mention nuts at all.

I thought nuts were a good source of protein?

Answer:

Nuts are indeed a healthful food and offer a nice array of vitamins and minerals.

People who eats nuts (including nut butters) two or more times a week reduce

their risk of heart disease by more than 20%! And despite popular belief, nut-eaters

are not fatter than people who refrain from eating nuts.

That said, nuts are a good, but not great, source of protein.

Nuts are called an "incomplete" protein, because they lack

some of the essential amino acids needed to build muscles.

But you can solve that problem by eating nuts with beans/legumes,

whole grains, and dairy foods. Think toast with peanut butter and

a yogurt for breakfast. Or soynuts mixed with almonds.

You have to eat a lot of nuts to get a hefty dose of protein:
--2 tablespoons of peanut butter has only about 8 or 9 grams of protein.

--25 almonds (two lady-like or 1 macho handful) has only about 5 or 6 grams of protein.

If your goal is 20 to 30 grams of protein per meal, you'll likely want a

tall glass of milk with your PB sandwich or cottage cheese with the almonds!

Or just go nuts over nuts!

Nancy

For more protein info:

Nancy Clark's Sports Nutrition Guidebook