Nutrition Station

It's Important To All Ages

Welcome to Ariana's Nutrition Station! Nutrition is so important to all ages and you're never too young or old to begin thinking about what you put in your body. Many times people are labeled as "skinny" or "fat", but in my house we talk about making smart decisions and being healthy. Everyone is different and everyone's body works in a unique way. Your snack choice may not be the same as your friend's snack choice. Smart decisions begin with awareness and knowing what the labels on foods mean.

It is important to understand the balance between calories, carbohydrates, protein, fat (saturated and unsaturated) and sugar. If you are about to participate in an athletic event, your fuel needs will be different than laying around watching a movie or doing homework. As the racing season continues, I will be posting some of my favorite pre-race meals, post-race snacks, healthy shakes and late night indulges. From time to time, I might even share a secret recipe or two. I hope you enjoy the information and feel free to send me some of your favorite ideas!


Ariana's Favorite (Healthy) Pancakes:
For Breakfast or a Quick Snack
1/2 Cup Whole Oats 1 T Greek Yogurt
1/2 Banana 3 Egg Whites
1 Whole Egg Dash of Cinnamon
Dash Salt

Blend until smooth and pour onto a medium hot griddle just like a pancake. It cooks quicker than a normal pancake, so don't turn around. My favorite are the "silver dollar size" pancakes which can be frozen or refrigerated for later. Drizzle with peanut butter and honey! Yum! Enjoy!

Ariana's Favorite Snack:
Anytime Time of the Day

1 Waffle (I Like Eggo)
1 T Peanut Butter
Drizzle of Honey (I Like North Dallas Honey)

It's an oldie, but goodie! Who needs all that sugar from syrup? Take your favorite toasted waffle, spread creamy peanut butter and drizzle some naturally sweet honey (I like North Dallas Honey - they say that it helps my allergies) on top!

Ariana's Gluten Free Bread Option:

You hear a lot about "wheat free" and "gluten free" in the media and on food packaging these days. Personally, I couldn't figure out why I was so hungry so soon after having a big bagel for breakfast. I switched to 2 pieces of Ezekiel 4:9 Sprouted 100% Whole Grain bread (no flour at all and high in protein), an egg for more protein and, of course, strawberries (my favorite). It's amazing how great I feel, my tummy never hurts and my allergies are better than they have ever been! Going completely gluten free in your diet might be unrealistic or unnecessary, but making small changes like the bread you eat can make a big difference. Give it a try and see what you think!

Ariana's Quinoa Recipe:

1 package frozen Quinoa (365 Organic brand is great and quick)
1 can black beans
1 can corn
1 bunch cilantro
1/2 cup mild picante sauce (or hotter if you like it that way)
1 lime

**can add chopped cucumbers, avocado and/or diced onions

Microwave the Quinoa according to the directions. Let cool. Drain the black beans and corn, rinse and add them to the cooled Quinoa. Wash and dry the cilantro. Discard the stems and chop the leaves pretty small. Add this to the Quinoa mixture. Squeeze your lime and add to taste. Add Picante sauce and chill for at least 30 minutes.

You can make this and eat it for a few days or pack it for your lunch. It has great vitamins and protein for healthy energy!


Snack Ideas:

My favorite snacks are baby carrots or gluten free crackers that I can dip into Tzaziki Sauce (yogurt dip with dill and cucumbers) or Hummus. I like the Roasted Red Pepper Hummus the best! My favorite gluten free cracker is the Rosemary Herb Lentil Crackers by Mediterranean Snacks. What's yours?

Team Ariana’s Signature Gluten Free Pancakes

Homemade Chocolate Almond Butter Squares

Athlete Lover’s Chocolate Delight (a.k.a. FUDGE!)

Greek Yogurt Bark

No-Bake Sweet & Salty Trail Mix Bites

Nutty Monkey Cakes

Chocolate Pistachio Coconut Macaroons

Homemade Trail Mix