#fueledbyscience

MOST RECENT

My little man photo-bombed attempt at a food pic. He was waiting patiently for his (third) slice of peanut butter and jam toast. It turns out he makes a better subject than bread and toast :)
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This pic was inspired by an article I read yesterday about bread being unjustly persecuted. Certainly, many bread products are essentially empty calories. However, others can be very nutrient dense and are a fabulous choice, especially for growing, active kids who need tons of calories. .
The tricky part is choosing your grain products wisely. Marketers know that 'whole grains' are hot so are quick to slap this label on products that are mostly nutrient-poor with just a hint of whole grains.
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The article shared a handy rule of thumb for assessing 'whole grain' products, that I wanted to share.
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It’s based on the importance of the fiber that whole grains contribute. All you need to do is compare the amount of total carbohydrates to the amount of fiber. The magic ratio is 10x. If, for example, your bread (or granola, or cereal...) has 20 grams of carbohydrates, then you want at least 2 grams of fiber. I would add to this that you also don't want to have any more sugar than you have fiber. The closer to zero the better!
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Our favourite bread is the Capeseed loaf from Cobb’s breads. I was pleased to see that it passes with flying colours. One slice has 13 grams of carbs. Thus, we want to see at least 1.3 grams of fiber. We have 3.5 grams - almost triple the minimum for a 'green light'. Sugar is a very solid 0.5 grams.
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It’s been so liberating to feel good about giving my kids the carbs they love (whole grain in MOST cases) as a central part of breakfast, lunch and dinner. It was a gamechanger for me when I did my protein research and realized this approach gives them plenty of protein.
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If you saw my monkeys in action you would have no doubt they are being well fueled!!
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If you have question please reach out! You can find my nutrtion articles on my website or on medium.com under @chanapdavis
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#fueledbyscience #toast #pbj #wholegrains #nutrition #plantbased #plantbasednutrition #kidsnutrition #plantbaseddiet #healthydiet #diettips #healthytips #healthyeating

rainy day vibes☔️ got the chance to sleep in and head out for a long run at my own pace- literally. felt so good to have the trails to myself and the miles just flew by







#run #runner #running #lovetorun #runhappy #instarunners #runnersofig #fitness #fitspo #motivation #exercise #workout #triathlon
#tri #tritraining #swimbikerun #saucony #garmin #athlete #training
#triathlontraining #fueledbyscience #igrunner #runitfast #beatyesterday #findyourstrong #zensah

“Tech Time with Ty Ty" - Don’t miss it 👇🏽👇🏽 #Repost @tylerclouti with @get_repost
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Sliding into Tuesday like.
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After a good weekend of training & fun, it's back to work ahead of @jinglecross! AND it's the first week of @txcxsynd Creek Cross TOMORROW (9/26)! Come out to Winters Park in Garland at 5p for "Tech Time with Ty Ty" & every week this fall for skills 'n drills + in-race coaching! Link below 👇
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https://www.bikereg.com/creekcross-1
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📷 @bruce_buckley
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#TCCX #kindrider #fueledbyscience #rideingoodcompany #bellbikehelmets #dnacycling #tylerontwowheels
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#creekcross #NTXCX #texascx #txcx #cyclesmart #rideSDG #ScienceinSport #SiS #cyclocross #veldrijden #lifedeathcyclocross #workingclasscyclocross #cycling #bikeracing #bikeaction

Sliding into Tuesday like.
• • •
After a good weekend of training & fun, it's back to work ahead of @jinglecross! AND it's the first week of @txcxsynd Creek Cross TOMORROW (9/26)! Come out to Winters Park in Garland at 5p for "Tech Time with Ty Ty" & every week this fall for skills 'n drills + in-race coaching! Link below 👇
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https://www.bikereg.com/creekcross-1
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📷 @bruce_buckley
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#TCCX #kindrider #fueledbyscience #rideingoodcompany #bellbikehelmets #dnacycling #tylerontwowheels
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#creekcross #NTXCX #texascx #txcx #cyclesmart #rideSDG #ScienceinSport #SiS #cyclocross #veldrijden #lifedeathcyclocross #workingclasscyclocross #cycling #bikeracing #bikeaction

By far my favorite @scienceinsport flavor...Tutti Frutti✖️Go Isotonic Energy is my family’s go to supplement for running✖️Great taste, no texture issues and no GI problems✖️☠️🍌🥥🍍



Use Code: AMB10ERW At Checkout

Rise and shine!🤗 Nothing like a moon lit run to guide my path!🌚 I tried to get a little speed work in my 4.59 miles this morning but my everything is tired. So, 2 x 800 was all I could muster and the rest was easy, cruising. Hope you have kickstarted your Tuesday, friends!❤
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#moonlightrun #noheadlampneeded #timetoretireoldred #getyourrunon @scienceinsport #fueledbyscience #zensah #teamzensah #tifosioptics #tifosiruns #momentumjewelry #findyourSPARK #readyforawesome #teamawesome #runnersofinstagram #instagramrunners #igrunners #runnersofig @marinecorpsmarathon #runwiththemarines

This summer was one big heat wave! 🔥 Go check out our new website and refule your body for the autumn 👉 LINK IN BIO! #scienceinsport #scienceinsportbaltics #sis #fueledbyscience #sportlandeesti #heawave #refule #energy #summer #autumn #girl #woman #swimming #swimmer @sportlandeesti

🤜🏼🥇🤛🏼Buenas nuevas... hoy ganamos la segunda etapa y pasamos a liderar el Multi día Around Taihu. #RaceWalking #scienceinsport #fueledbyscience #bicicletasstrogman #aroundtaihu

📸 gracias a @bernieperez_tri
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It’s #Freestyle Friday! 🏊🏼‍♂️😁 ...and reaching that peak 📈👊
Wishing everyone a great fin de semana. 😊👌🏼
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#iruntriathlonteam #darksidemiami #triathlon #triatlon #triathletes #athletes #training #endurance #swim #swimming #swimmer #swimmers #pool #swimmingpool #poolswim #ironmantri #instaswim #cardio #ironman #natacion #trilife #atletas #miami #fueledbyscience #peru #instafitperu

busy morning over here but it was so beautiful out and i have the day off, so i wanted to make the most of it. speedwork at xc practice this AM, then took @is_thoredward for a walk on the trails where we came across this guy^, and finally a bike ride with my dad during his lunch break. ☀️ happy body, happy mind. •






#run #runner #running #lovetorun #runhappy #instarunners #runnersofig #fitness #fitspo #motivation #exercise #workout #triathlon
#tri #tritraining #swimbikerun #saucony #garmin #athlete #training
#triathlontraining #fueledbyscience #igrunner #runitfast #beatyesterday #findyourstrong #zensah

With whole week ahead of you, anything is waiting. Just have to run out and get it. ·
Head over to @tempojournal for @jmmackattack 's recap of the TTB Finale and photos from the shooter himself 📸 @gnp_photos 🐐

This simple lunch was inspired by the day that I forgot to pack a lunch 😲(oops!!) and scrambled to throw one together at @starbucks .
I was surprised to learn that a whole wheat bagel with cream cheese offers a well balanced nutrient package - from the lens of a child’s needs. The bagel provides plenty of carbs and fiber, as well as ample protein (9 grams or 11% of calories), while the full fat cream cheese rounds it out. .
We’ve started keeping bagels on hand at home. The kids seem to like @dempstersbakery 12 grain (though has 2 grams added sugar). For yogourt, I like plain organic 3.5 % fat (or more!) and add my own jam and fruit.
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This lunch’s one downfall is that it is a bit on the sweet side. The generous serving of ketchup (not pictured) with nearly 4 grams of sugar per Tbsp is not helping. I also happened to choose relatively sweet veggies (butternut squash and sweet peas) on top of the always sweet fruit offering. .
Report card:
Calories: B … 665 calories means a third of a day’s target. This is fine but I only give out As for exceptional!
Protein: A …20 grams of protein, nearly half the day’s target ( 12% of calories)
Sugar: C… 27 grams of sugar and 17% of calories. This exceeds the recommended target - of 5%-10%, which even I find hard to hit! Still, my ’sensible-o-meter’ tells me this is okay, and can be balanced out throughout the day.
Fiber: A… half a day’s worth (12 grams)
Sodium: B…750 mg in 665 calories means that this meal provides enough but not too much, but falls slightly on the high end.
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PS I have a feeling these butternut squash fries (which I love!) won’t go over as well as their sweet potato sisters but you never know!
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#fueledbyscience #plantbased #kidslunch #kidslunchbox #plantbasedlunch #lunchbox #nutrition #mommyblogger #momblog #plantpower #plantstrong #plantbaseddiet #plantbasedfamily #plantbasedeating #healthylunch #meatlessmonday #simplehealthymeals

Congratulations to @tkspivey on her first career ITU World Cup victory! #fueledbyscience
#Repost @tkspivey with @get_repost
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Finally took the tape! 🙌
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After plenty of 2nd places, I’m beyond happy to come away with my first World Cup win yesterday at #WeihaiWC 🍙😋 This one was special to me. 🥇

v2.365.266.631
• Friday Track Workout
• Avg. HR - 147 BPM
• Max. HR - 172 BPM

Last hard tune up before tapering begins for the @chimarathon.
1200m Warm Up
2 x 5000m @ (5:57, 5:58, 5:58, 0:40), (5:48, 5:49, 5:36, 0:39)
200m Recovery in between
1200m Cool Down
#SilentHunter #RoadToNYC #NoDaysOff

📸 gracias a @bernieperez_tri 🙌🏼
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Ironman 70.3 Augusta recap: Tough as fuck ✔️👌🏼🔥...just like my man Mike Tyson would say: ‘Everyone has a plan until you get punched in the face’ and today I got schooled, son ☠️. What a priviledge to race among this select group of abnormal unique freak of nature specimens who kicked my ass so masterly and beautifully. Really... really... THANK YOU guys for a great weekend of racing #AndStuff #WhatHappensinGA 🏊🏼‍♂️🚴🏼‍♂️🏃🏻‍♂️🔥👊.
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#iruntriathlonteam #im703augusta #teamusa #darksidemiami #triathlon #triatlon #duatlon #duathlon #triathletes #athletes #training #endurance #run #runner #runners #marathontraining #running #ironmantri #cardio #ironman #trilife #atletas #whywetri #triathlonlifestyle #fueledbyscience #peru #miami @ Augusta, Georgia

Some pics from yesterday’s race✖️Btw, I can never take a decent photo while I’m at a race...it’s genetics?✖️☠️😳

Segundo lugar en la primera etapa (20km) del Multi día Around Taihu. Vamos pa’ lante... les seguiré contando. #RaceWalking #scienceinsport #fueledbyscience #Running #bicicletasstrogman #aroundtaihu

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