The Basics of Different Protein Types



I am frequently asked “What is the best protein powder for my youth athlete?” Well that depends On what you like ,(what you  can tolerate and what your athlete will enjoy drinking to some extent.)

Thus, today’s  Five quick points on Protein Powder
1. What should I look for? Well it’s confusing with all the different types but what is important is the Biological Value,the higher it is the more bio- available it is to the body(ability to absorb) Which types of are best tolerated? (allergies,lactose intolerant), How fast are they able to be digested?( faster slower) Do I need a protein that has an additional carbohydrates added in.

2. and 3.What are the different types of protein available? Which one is the most bioavailble
a. Whey 130-160
b. SoyProtein 74
c. Egg Protein 88
d. Casein 77

4. How fast does each protein type digest?
a. Whey (fast)
b. Soy (slowly)
c. Egg (medium)
d. Casein (slow)

5. Which provides the most complete protien source?
Hands down   Whey


According to The Journal Of Nutrition”Protein in food intake and body weight regulation arises from the fact that protein consumption suppresses short-term food intake beyond what is expected from its energy content alone”  in other words, it is good  for you , can help with appetite control and gives you a good source of nutrients idf you put the right stuff in it. That’s  bang  for your buck

So there you have it a quick overview on “Protein Powders” and some of the main things to look for.

Until Next Time..

Caprese Salad On The Go


This is One of my favorite salads of all time. It taste good and just the right amount of savory flavors make the kids come back for more and not feel to heavy before a race

This is one of my favorite salads of all time. It taste good and just the right amount of savory flavors that  make the kids come back for more and not feel to heavy before a race. Thanks to The Daily Meal for this recipe and photo


It is always so difficult to be the TrackMom “food mind reader” week after week trying to  figure out just what food Lauren “might want to eat”. That said I have learned  why she does like and she will eat almost anything I present in reason. Here is one of our favorite’s it is very easy to make and if you want it to have a little more  nutritious punch simple grab a Costco roasted chicken and shred it. A really quick hint “Kitchen Aid” and mix in with the salad.

A Complete Meal  Fast

Caprese Pasta Salad

1 pound tri-color fusilli pasta, or any kind of short pasta (I use brown rice pasta)

6 ounces genoa salami, cubed

6 ounces provolone cheese, cubed

one 12-ounce jar canned red peppers, olive oil and garlic-marinated, liquid included, chopped into bite-sized pieces

one 8-ounce container fresh bocconcini mozzarella

1 cup grape tomatoes, halved

1/4 cup fresh parsley, minced

1/2 cup grated parmigiano-reggiano cheese, plus extra shaved for garnish

1 cup olive oil

1/2 cup red-wine vinegar

1 clove garlic, minced

1 teaspoon dried oregano

1 teaspoon dried basil

salt and pepper, to taste


Cook the pasta according to the package instructions. When done, rinse in cold water and drain. Place in a large bowl and add the next 7 ingredients, including the olive oil and garlic from the jar of peppers. In a jar with a tight-fitting lid, combine the oil, vinegar, garlic, mustard, basil, oregano, salt, and pepper and shake well. Pour over the salad and toss to coat. Cover and chill for 8 hours or overnight. Toss before serving. Garnish with shaved Parmigiano.

Visit the for lots of great on the go meals

Until Next Time

10 Quick Tips For A Busy Sports Mom



TrackMom Energy Balls this is a cool Hack  of the                Lara Bars


What’s In The Snack Bag Mom?  What to Take to the Track Meet  

I  know your thinking , ”Track Season is here yet she writing tips on track meet food now” ?

Simple, I now have what I call clear ”Brain Space” with the season not quite here yet to think about things, that will help next season. These tips just may help you get ahead of the curve next season and feed your  athlete and family a little better in the process.

1. Always Make A List  during the week for your Track Meet meals. If you go shopping for your weekend without a list, you may as well just throw your money away. Poll your family and see what it is they like to eat.Think about your athletes events and types of food that best serve his fueling needs during the day. Example: if Lauren ram  the 100m in the morning  I would know I have to get her fueling needs for the race in the early am usually around 6am so that by 9am she is fueled and ready to go.

My list would for sure have bananas on it because she likes them in the shakes I give her in the mornings . Usually most mom’s or dad’s that pack the meals week after week know what the family and athlete likes , so this step of preparation is very important and easy. Do it at work during lunch on a break while watching TV. Pulling from your weekly menu (next tip) and checking to make sure you don’t have it in your pantry, fridge or freezer. Make sure you’re not forgetting anything. Now stick to that list.

2.Plan out a weekly menu. This is the best way to ensure that your list is complete, and that you have enough to serve your family atthe meet. It’s a good idea to plan a weekly menu and then duplicate it for the next week – this way I can shop for two weeks at once. of course you will have to go to the store more than once for the fresh items.

3. Have a budget. When I go to the store, I have to know exactly how much I can spend. Otherwise I will always over spend and get things I don’t need. I try my best to stick within that limit.

4. Keep a list on your fridge, and write things down immediately. When you run out of something, don’t leave it to your memory. My memory is shot so I can leave to my memory If I want it :-) Jot it down immediately, and you’ll never have to run back to the store because you don’t have turkey meat or bread.

5 Keep favorite items stocked for quick-n-easy meals. Easy meals for us might be turkey sandwiches or in our house baked chicken wings which Henry loves a the meets. I try to always have these the ingredients on hand, so I can whip something up fast and tasty when I am feeling lazy.

6.Think Variety not just tradtional lunch foods. We have vegetarian meals some times like  California rolls , brown rice pasta pasta. Think Asian, Indian and other such cultural foods.

7.Pack your own lunch snacks. Buying pre-made snacks is convenient, but a big waste of money. Buy little baggies and buy the snacks in bulk, then it will take just a few minutes to pack some snacks for lunch over the weekend.
8.Bake a cake every once in a while. Instead of number 6 above , if you have time (or make time) bake a cake and cookies(more often cookies) for a nice change of paste. When make them I know I have put healthy ingredients in them and I don’t have concern about HFCS or perservatives. Our friends love them and really it feels nice to share homemade items with the team and friends.

See the picture above homemade by me find that recipe and moreat “Food For The Athlete”  One of MY Many Pinterest Boards  :-)

9.Don’t buy junk food (or buy as little as possible). Junk food not only costs a lot of money for zero nutrition, but it makes you and your family overweight  and can decrease your quality  of life  Talk about a bad deal! Opt for fruits and veggies instead. The food at the track meets is not that healthy, so I make a habit not to go to the stand unless absolutely necessary (which it has been from time to time) Lets face it we ate  out there  every weekend, you could really pack some extra pounds off of the “tasty fat they serve there”. I realize this is how teams make money so we do purchase sometime to support but never for a meal,if I can help it.

10. Go for whole foods. When preparing meal for the meet  remember, the processed kinds of foods are lacking in nutrition . Look for things in their least processed form – whole grain , fresh fruit instead of canned or juice, whole grain cereal or oatmeal instead of all other kinds of processed sugar filled cereal. You get the idea.


After The Meet….

 **My Favoritie ** Make a Crock Pot Meal and salad before you leave for the track and when you get home you will have dinner ready and not be tempted to grab fast food. These meals are easy, cheap and tasty. Put a few pieces of seasoned chicken(I use 6-7 thighs or drumsticks with a tiny bit of water in the bottom, cut up a bunch veggies and spices , throw them in the pot in the morning, cover and go and have dinner ready for you when you get home. sometimes I mix up corn bread batter and place in the fridge,when I get home just pop that in the oven. A complete meal  FAST…….Can anything be more perfectly easy than that?


Until Next Time


Gluten Info 101: Wheat Products The Bad and The Ugly (Part 1)


No wonder people just can't get enough of Gluten filled foods this puff pasty    looks so yummy. Photo Found on

No wonder people just can’t get enough of Gluten filled foods this puff pasty  looks so yummy. Photo Found on

By now most people have heard of Gluten…The pesky ingredient in wheat that causes insidious and some times life altering problems.

Over 18 years ago my very wise granddad Lorenzo Cantlo told me “you better take the gluten out of your diet sweetie, that stuff ain’t good for you”. I knew he was right (well kinda) but I felt like those “bad things you are talking about can’t happen to me. I am young and well your not… granddad”

Guess what I am not so young anymore and yes those “bad things” are happening to me and worse yet my lovely Lauren and she clearly isn’t old. So here I am on my own Gluten Free Family Journey .

18 years ago barely anyone knew what the word gluten meant, let alone gave any thought to avoiding it. But now gluten-free awareness is every where and this is a good thing. It is the awarness that has driven the rage of new diets .I think it is all good no matter what reasons a person choses to begin the journey.

So as I begin to share a few things about my journey from time to time, I also want to inform you about the basics of Celiac disease and  gluten ingestion. And just how serious this ingredient that we have grown to love so much can impact our lives.

So let’s get started!

Just what is gluten?

Gluten is a protein found in foods processed from wheat and related to grain , this substance is also found in barley and rye. It gives the wonderful texture we love so much to dough, helping h helping bread to rise fully for that chewy goodness and the ability to keep its shape . Gluten is also found in a host of unassuming products like condiments, imitation meats that taste like chicken, duck even fish, pork and beef. Many cosmetics and dermatological preparations often contain wheat based additives. Gluten is regularly used as a stabilizing agent in products like ice cream and ketchup, where it might be unexpected and very unwanted.

How does gluten hurt you?

” Experts say,between 0.5 and 1.0 percent of people in the United States are sensitive to gluten due to Celiac disease. Celiac disease constitutes an abnormal immune reaction to partially digested gliadin. It probably occurs with comparable frequencies among all wheat-eating populations in the world.[19] Certain allergies and neuropathies are also caused by gluten consumption and inhalation. In some instances what is known as cross contamination can occur without the person even being aware that they are ingesting gluten. Reported examples occur when people share silverware or other eating instruments. Wheat allergy and coeliac disease are different disorders.

Gluten sensitivity is often misdiagnosed because doctors often relate its daily symptoms to other causes. When a person eats gluten that is sensitive , the immune system responds by attacking the gluten molecule in your body. When the gluten reaches your small intestine the place where nutrients are absorbed for good health, the little tiny hair like structures called villi are damaged. Over time they flatten out and become useless to absorbing nutrients. Next the toxins and gluten fragments can pass through the damaged intestinal wall and enter the bloodstream. The body will view these foreign substances as unwanted invaders and respond by attacking them and your cells. When the body can’t absorb the nutrients, a state of malnutrition can occur and can lead to many different symptoms.

What are some signs of a gluten sensitivity or allergy?

Only an estimated 150,000 have been diagnosed with Celiac Disease. Many people can be asymptomatic for years, and the symptoms of celiac disease can also overlap with other medical problems. It becomes very confusing to the patient and doctors responding to these symptoms. Don’t give up gluten yet If you go off gluten entirely before having a test done, your results may come back negative even if you have the disease.

Celiac disease has hundreds of recognized symptoms, according to the Celiac Sprue Association, a nonprofit for those with the disease. Here are some common problems:

* Chronic diarrhea or constipation

*Abdominal pain *bloating

*Unexplained weight loss

* Hair loss



* Infertility

*Headaches or Migraines

To Be Continued

Ahlstrom, S. & Brathen, E. (1997). “Effects of enzyme preparations for baking, mixing time and resting time on bread quality and bread staling”. Food Chemistry, 58, 1, 75-80. Effects of wheat variety and processing conditions in experimental bread-baking studied by univariate and multivariate analysis.
Edwards, N.; Mulvaney, S. J.; Scanlon, M. G.; Dexter, J. E. (2003). “Role of gluten and its components in determining durum semolina dough viscoelastic properties”. Cereal chemistry 80 (6): 755–763. doi:10.1094/CCHEM.2003.80.6.755. Retrieved 2007-08-14.
“Celiac Disease”. National Digestive Diseases Information Clearing House. National Institutes of Health (NIH). 2004. Retrieved 8 September 2009.
“Celiac disease”. Consensus Development Panel on

Until Next Time