Question:  I am a mountain biker who rides and races long-distance (24 hour races, 100-milers, etc).  My favorite and most trusted sports drink recently added caffeine to the mix.  50 mg in 3 scoops, which is approximately the amount I would use in 2 hours of a long-distance ride.  I’m afraid of the possible side effects such as being jittery and having the pee too much (and then becoming dehydrated).  I’ve used this drink with a lot of success over the years, and really hate the idea of finding a new one (I’m often nauseous with other brands).  What are your thoughts?

Kelli’s Answer:

Although I completely understand your concerns (it’s a bummer when something works well for you, and then is changed!), 50mg of caffeine sipped over 2 hours is not typically going to cause problems.  Most caffeinated gels are 25-50 mg, and consumed all at once in comparison.  Caffeine typically helps you to have a lower sense of effort for the same amount of work, so it can take the “edge” off of long endurance rides.  It can also help when you anticipate hitting a “wall” or when you’re riding through the night.

More and more endurance formulas are adding caffeine; for example, Hammer Perpetuem also uses caffeine at 25 mg per 2 scoops, and I don’t know of, and can’t find, any major criticisms of it or accounts of pro athletes experiencing big diuretic effects.  Personally, I’ve used caffeine during 100-mile mountain bike rides/races without issue.  And, yes, I felt like it gave me a physical and/or mental boost.

While everyone is different, it usually takes 300+ mg of caffeine to have a big diuretic effect (drank in one setting).  So, if you like this drink, it may be worth a try to see if you pee more than usual.

I do have 3 recommendations:

1) Make sure to use it on a long-distance training ride before depending on it in a race.

2) Don’t use it for all training rides, just long ones >5 hours (you can use it for all races despite length).  If you always use it in training, you can create a dependence on the caffeine, and you will likely feel like you NEED it on all the rides or you will feel an increased sense of effort.  But, if you train without it most of the time, and then use it on long rides and races, you will get the caffeine “boost” without negative effects.

3) Once you begin drinking caffeine during a long ride, you need to continue drinking it to the end.  If it’s being pumped through your bloodstream during the first few hours, and then you stop drinking and switch to plain water or a non-caffeinated drink, you will feel the effects of no longer having caffeine (an increased sense of effort, mental and physical fatigue, and possibly headaches).

Like all training nutrition, it is a lot of trial and error and individual digestion…so, let me know how it goes after you use it on your next long training ride.  If you do feel like you are peeing more than usual, or have any other negative effects from it, it’s time to start shopping or a new drink.  But, don’t give up on it until you try it out!

I hope this helps!  Take care!

Kelli, RD

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

It’s been said that “simplicity is the ultimate sophistication.” If this is true, this week’s Fuel Right key ingredient is super-sophisticated. It’s a very simple food that’s been around for thousands of years, and you almost definitely have in your kitchen right now. And yet, in all its simplicity, it promotes health by providing antioxidants, reducing inflammation, fighting Diabetes and cancers, improving digestion, and even boosting metabolism. Sounds like a perfect culinary addition for a athlete.

Interested? It’s simply black pepper, and it’s going to spice up our foods and our health this week!

Recipe of the week: Black Pepper Tenderloin

Ingredients:

• One 1-pound venison, elk, or pork tenderloin (trimmed of any extra fat)
• 1/2 teaspoon sea salt
½-1 teaspoon fresh, coarsely ground black pepper, depending on your love of black pepper
1 garlic clove, peeled and lightly crushed with the side of your knife
2 tablespoons extra virgin olive oil
4 tablespoons vegetable stock or water
1 tablespoon organic butter (optional)

Instructions:

1. Preheat oven to 400º. Rub the tenderloin with salt and freshly ground pepper.
2. Heat a medium saucepan with an oven-proof handle to medium high heat. Add olive oil and garlic and cook until the garlic is just golden, stirring the garlic occasionally, ~1-2 minutes. Remove and discard garlic clove.
3. Turn the heat up to high. Add the tenderloin and sear on all sides, about 5 minutes per side, or until each side of the tenderloin is evenly browned.
4. Put the entire pan (with tenderloin) into the oven and cook for 10-15 minutes, or until the internal temperature reaches 130-140 ºF for elk or venison, and 150ºF for pork. Carefully turn the tenderloin once during cooking.
5. Using extra care and an oven-mitt, remove the pan from the oven. Place the tenderloin on a plate or cutting board and cover with foil. Allow to rest for 10-15 minutes.
6. Pour out any fat remaining in pan except for 1 teaspoon. Place the pan over high heat and add the vegetable stock or water. Using a wooden spoon or metal spatula, scrape the browned bits off of the bottom of the pan. Let the mixture boil until slightly reduced, ~ 5 minutes.
7. Whisk in the optional butter.
8. Taste the pan jus and season with salt and pepper if necessary.
9. Uncover the tenderloin, slice, and serve with pan sauce.

Comments:

In every black peppercorn, there lies within a compound called piperine, potent antioxidants, and anti-inflammatory components. When athletes add it to their foods, these black pepper nutrients work to:

• Reduce the sensation of pain, arthritis and inflammation of joints
• Protect against oxidation of LDL cholesterol (oxidation allows bad cholesterol to form plagues in our arteries), high blood pressure, Diabetes, and Cardiovascular Disease with potent antioxidants. In fact, black peppers have an ORAC score (Oxygen Radical Absorbance Capacity) of 34,053 μ mol TE/100g…above chili powder, raspberries, walnuts, and blueberries.
• Stimulate “transporters” in our intestines that are responsible for absorbing nutrients from foods and supplements. So, piperine not only promotes wellness directly, it helps us make the most of the other nutrients we consume.
• Promote healthy digestion. Black pepper stimulates the release of hydrochloric acid in our stomachs, which promotes timely and healthy digestion. Without adequate amounts, or with high acid levels at the wrong times, many folks suffer from food setting in their stomachs too long, heartburn, and indigestion.
• Reduce extra bloating and water weight – the antioxidants in black pepper work as a gentle diuretic that reducing extra water held in our intestines.
• Like other peppers, cause our bodies to burn slightly more calories as a mechanism for controlling the “heat” we eat
• Fight against cancer cells (in lab tests)
• Reduce the degradation and damage to cells often associated with high blood sugars in Diabetes

Remember, whole foods are almost always better. With black pepper, it’s best to buy the whole peppercorns and grind them just before eating or cooking with them. Powdered and pre-ground pepper has often lost many of its benefits, and the taste just doesn’t compare.

Looking for more ways to add black pepper? Don’t forget to grind it onto your salads, eggs, vegetable juices, and into sandwiches. In cooked dishes, it will lose some flavor and nutrients with high heat, so add more black pepper once your food has been cooked. It’s a super flavor-enhancer, and not called The Master Spice for nothing.

This week, we endurance athletes have a great opportunity to reduce pain, reduce cell damage, and increase overall wellness with a simply little ingredient. Grind it out with black peppercorns.

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

I was recently asked to give my thoughts on Dr. Lim’s Rice Cakes.  Have you heard of them?  Dr. Allen Lim is the world-class physiologist who’s worked with many professional cycling teams, the US Cycling Team, and who has recently co-written a cookbook entitled The Feed Zone Cookbook.  During his career, he has created many whole-food, homemade “savory” fuel options for his athletes to balance some of the sweet-carbohydrate, processed fuels often used.  I’ll admit, I haven’t tried this recipe yet myself, but I didn’t want to hold out on this post going into the cycling season.  Until I do, I’ll let you be the judge and taste-testers.

Dr. Allen Lim’s Rice Cakes

(from http://lavamagazine.com/training/recipe-allen-lims-rice-cakes/)

Ingredients:

• 2 cups uncooked calrose or other medium-grain “sticky” rice
• 1½ cups water
• 8 ounces bacon
• 4 eggs
• 2 tablespoons liquid amino acids or low-sodium soy sauce
• brown sugar
• salt and grated parmesan (optional)

Instructions:

Combine rice and water in a rice cooker.

While rice is cooking, chop up bacon before frying, then fry in a medium sauté pan. When crispy, drain off fat and soak up excess fat with paper towels.

Beat the eggs in a small bowl and then scramble on high heat in the sauté pan. Don’t worry about overcooking the eggs as they’ll break up easily when mixed with the rice.

In a large bowl or in the rice cooker bowl, combine the cooked rice, bacon, and scrambled eggs. Add liquid amino acids or soy sauce and sugar to taste. After mixing, press into an 8- or 9-inch square baking pan to about 1½-inch thickness. Top with more brown sugar, salt to taste, and grated parmesan, if desired.Cut and wrap individual cakes.

Makes about 10 rice cakes.

Nutritional Information Per Serving (1 cake): 225 cal, 8g fat, 321 mg sodium, 30g carbs, 1g fiber, 9 g protein

Comments:

Most Fuel Right readers know I’m all for whole foods.  Especially in Daily Nutrition.  When it can be used effectively in Training Nutrition and promote optimal results, I’m all for it there, too.   This certainly may be a good, whole-food, homemade option for many cyclists on long rides.  I don’t think I would try it with runners, except maybe in ultra-endurance distances.  Other long-distance athletes like mountaineers, and especially those who’s stomachs aren’t jostled around much may do great with the cakes. 

To maintain the most nutritious and highest quality ingredients, I would simply remind users to choose cage-free organic eggs, organic bacon without nitrites , and consider organic honey in place of brown sugar since it’s a whole-food that promotes health, contains antioxidants, and has been shown in studies to provide a good source of training energy.  As far as nutrient breakdown, the rice cakes look great for on-the-bike fueling.

I also see the high value in a savory food source, as opposed to a sweet one, on long rides.  You just get sick of all the sweet-tasting carbs.  But, since carbs are a very important source of fuel, you need them and I recommend them.   Rice mixed with salty ingredients may be a good answer for the carbohydrate needs of many athletes.  And, from what I’ve read, the cyclists he’s worked with love them.

On the flip side, anytime you mix intense cycling with foods, whether they are solid, gel, or liquid, there are always some concerns and issues of which to be aware.

From reading several interviews, I understand that Dr. Lim created this recipe in part to reduce the amount of “gut rot,” or gastrointestinal problems, of cyclists with whom he works.  It seems that he believes that one of the biggest contributors to gut rot is the practice of drinking your fuel (carb-containing drinks and gels).  This has simply not been my experience as an endurance athlete or as a professional with my own clients.  In fact, as long as the drink is being sipped throughout the ride and not chugged all at once, I often find the opposite to be true.  From my experience, most clients experience nausea, heartburn, flatulence, and generally GI upset from 1) becoming dehydrated, 2) eating a high fat or high fiber meal before riding, 3) eating too large a meal all at once on-the-bike instead of small amounts throughout the ride (waiting until the half-way point and then sucking down a big lunch), 4) riding at a much higher level than what they’ve trained (such as in an epic ride or race), and 5) individual digestion quirks.

For almost every cyclist out there, there is a different preference on fueling.  I have clients that swear by Hammer products, and others that can’t stand the texture or taste.  One that even vomits every time she drinks anything from them.  I’ve seen athletes eat “whole-foods” throughout long competitions with no problems, and others win long-distance races with nothing but liquid nutrition. Possibly the most important aspect of on-the-bike nutrition is individual preference and individual digestion.  If you don’t like the sound of it, the taste of it, or how it “settles” with you, you won’t do well with it.  This only leads to dehydration and bonking no matter how much your partner loves it.  Dr. Lim seems to also advise finding the foods and drinks that work well for you individually.

In terms of digestion, cyclists who have sensitive stomachs may experience some problems with solids foods while riding.  Solids simply take longer to leave the stomach than liquids and semi-liquids.  This can work for you in terms of long-lasting energy.  This can work against you in terms of having something churning in your stomach.  What’s more, solids require more gastric acid to break down.  For those who experience heartburn on the bike, this can be an issue.  On the flip side, a cyclist who’s been chugging down liquids (water or sports drink) dilutes the acid, and may further delay the breakdown of the food.  Along with the physical “settling” of the food is the cost of it in terms of energy expenditure and blood flow.  Digestive tract blood flow is significantly reduced when training at a high level.  If it has to be increased to breakdown a high-fat food, it’s usually inefficient and at a cost to another part of your body.  I for one have definitely experienced a noticeable decline in leg power after a solid whole-food meal.

Next, for all of those of us who don’t have support handing these out, there’s the issue of carrying them.  In your jersey?  In your pack?  Not sure.  The thought of cooked eggs in my sweaty pack on a hot day is not particularly refreshing to me.  Then again, the thought of a salty food almost always sounds good after 3 hours of riding.

Another issue is food safety…technically, cooked protein foods like eggs shouldn’t set out for more than a couple of hours to avoid high levels of bacteria that may not have been destroyed during cooking or that may have contaminated the eggs after cooking.  We all know people who eat raw eggs, kept at room temperature, without ever getting sick from them. And, I’ve certainly hiked for hours with hard-boiled eggs in a pack.  To minimize the risk, make sure to use high-quality eggs that are from cage-free hens.  Again, individual preferences, logistics, and risk-analysis…

Lastly, if you like the convenience of commercial sports foods, there are certainly good ones on the shelves.  Sure, there are those with junk ingredients including colorings, potentially harmful chemicals, and unnecessary additives, but there are plenty of companies trying to give us good foods that will work well on a bike.  Clif bar, Lara bar, and Ignite Naturals are just a few.

With my clients, I typically recommend a “treat” food every 3 hours or so when riding longer than 5 hours (this is in addition to my regular fluids, carbs, and lytes per hour recommendations).  I recommend a food that they’ll look forward to, such as a salty savory rice burrito or cheese crackers if individually they do well with a solid whole-food snack.  Dr. Lim’s Rice Cakes may be a perfect fit for this 3-hour “treat food.”  If you try it out, make sure to keep the portion small as suggested on the recipe and do not “double up”  in order to avoid stomach issues and blood flow diversion.  Remember…small amounts of drinks and foods throughout the ride.  This one may be a keeper for me, or may not, but I’m excited to try.  Loads of cyclists are reporting good rides using these on different forums.  What do you think?

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

This week’s Healthy Fuel Recipe can’t be beat.  As a true SuperFood vegetable with a beautiful color, it’s hard to beat beets.  They can be intimidating, I know.  But, once you get used to adding them to salads, smoothies, and even snacking on them with my Recipe of the Week, you’ll find them a wonderful addition to your meals and snacks. 

And, as an athlete, you’ll certainly enjoy the cellular and whole-body benefits for your eyes, blood, and heart!

Recipe of the Week: Baked Beet Chips

(from www.fixmeasnack.com)
Ingredients:
2 or 3 medium beets, at least 3 inches wide to decrease shrinking
Salt (optional)

Instructions:
Preheat oven to 300 degrees Fahrenheit.
Wash the beets thoroughly. Cut off both ends and peel. Keep a towel on hand or do your peeling under running water in order to keep the juices under control.
Slice the beets very thinly (about 1 millimeter) with a mandolin. (The mandolin is actually necessary. Uniform thickness in the chips is required in order for them to bake evenly.)
Lay the sliced beets out onto parchment-lined baking sheets. They can be placed close together as they will shrink during baking. Sprinkle with salt, if desired.
Bake for 20-30 minutes keeping a close eye on them after 20 minutes as they burn easily. The beets will still be pliable when done and will crisp up as they cool.

Comments:
When you put down the bag of tortilla chips, and pick up some beet chips instead, you get the “Big 3”
wellness punches: antioxidants, anti-inflammatories, and detoxification nutrients.  Specifically, beets contain:

• Belatins:  These phytochemicals (remember, phytochemicals fight disease) provide the beautiful reddish-purple hue known to beets and contribute to all 3 wellness punches at a cellular level.  They fight free radicals, fight inflammation, and support detoxification of the cells.  Like other superfoods, they support the production and work of glutathione, a powerful antioxidant our cells make to fight damaging substances.  And, in lab studies, they have successful slowed the growth of tumor cells.
• Carotenoids: Beets are an awesome source of both zeaxanthin and lutein.  These antioxidant vitamins go beyond everyday free-radical-fighting to support eye health, especially fighting against age-related eye diseases.
  Betaine: Made from choline (a B-vitamin), betaine is a nutrient that specifically works to decrease bodily inflammation.  By decreasing inflammation, betaine may decrease risks of cancers, heart disease, plaque build-up in arteries, diabetes, and obesity.
• Super Fiber:  While all fiber is good, not all fiber is the same.  Beets and carrots contain specific fibers and pectins that provide special benefits to our digestive tract and cardiovascular systems.
• Minerals: Beets contain a variety of minerals.  Two in particular, copper and iron, work to “build your blood” and make it healthy and strong.

And, you might just experience colorful urine.  No joke!  About 5-15% of adults in the US are estimated to experience beeturia, urine that is red or pink, after eating beets.  So, if you try our Loving the Bite recipe this week, don’t be too alarmed by beeturia.  There may be some connection with this condition and an issue with iron metabolism, though.  If you experience beeturia, and suspect iron deficiency, iron excess, or iron metabolism to be a problem affecting your health, please consult with your healthcare provider.

Bonus Recipe: Beautiful Beet Smoothie
Mix ½ cup Greek yogurt, 1 cup berries, 1 small banana, 1 cup spinach, 1 small beet (1-2” diameter) in blender.  Add ice and water to desired consistency.  Beautiful.  And yum.

If you’re an athlete interested in optimal health, it’s hard to beat beets.  This week, start adding them to your mix.  Throw raw beets in smoothies and salads, or add them to meals.  Maybe you already do.  If so, let me know how you enjoy beets!

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure.  Nourish Your Body.

Seems like a great week to shake things up a bit.  Are you game?  Let’s use some different ingredients, bake them, and come up with a wonderful alternative to our normal breakfast.  Something new.  Sure, I love my Greek yogurt-nuts-and-berries breakfast, but even I (a stubborn creature of habit) can appreciate a change now and then.  How about you?  Does another breakfast option, packed with protein, healthy fats, and antioxidants sound like a good way to start your day?

Recipe of the Week: Gluten-Free Protein Power Muffins

Ingredients:

2 cups blanched almond flour

2/3 cup sunflower seeds or hemp seeds

¼ tsp salt

½ teaspoon baking soda

4 large organic, cage-free eggs

2 Tbsp organic honey

1 teaspoon apple cider vinegar

2 Tbsp organic coconut oil, melted

1 cup berries or pitted cherries, fresh or frozen (if larger than blueberries, chop)

Instructions:

1. In a small bowl, combine      almond flour, hemp seeds, salt and baking soda.
2. In a large bowl, combine      eggs, honey, apple cider vinegar and melted coconut oil.  Blend well.
3. Mix dry ingredients into wet,      blending well.
4. Gently fold in berries or      cherries.
5. Line muffin pan with paper      liners.  Pour batter into liners.
6. Bake at 350° F, for 20-25      minutes or until a toothpick inserted into the middle of a muffin comes      out clean.
7. Allow to cool and serve.

Makes 12 muffins

Nutrition information: 210 calories, 17 grams fat, 4 grams saturated fat, 70 mg cholesterol, 124 mg sodium, 11 grams carbs, 5 grams sugars, 3 grams fiber, 8 grams protein

Comments:

What’s special about this recipe?  First, the nutrients and ingredients it has.  And second, what it doesn’t have.  In fact, compared to most sugary, low-protein muffins, I’m significantly upping the nutrients while minimizing ingredients that promote low energy, disease, and inflammation.  First, what it has:

Almond flour: It’s hard to beat a muffin that’s made of almonds.  Almonds provide healthy monounsatured fats, protein, fiber, and antioxidants.  They have specifically been shown to help reduce bad cholesterol and promote heart health.

Hempseeds: An Apex Favorite, hemp seeds provide a great source of protein, healthy omega-3 fats, fiber, and vitamin E.

Eggs: These muffins have more eggs than what’s typical.  Eggs offer an excellent source of very high-quality protein, as well as B-vitamins like choline and fat-soluble vitamins.

Organic Coconut Oil:   This fat is truly a nutrient powerhouse.  It contains a special fat, lauric acid, that promotes improved insulin sensitivity (helps us deal with blood sugars better) and overall health.  In fact, it’s second only to breastmilk in lauric acid.  It also provides our bodies with a super-efficient source of energy, somewhat like carbohydrates, without all the negative effects of eating (over-eating) carbs.

Organic Honey: As far as natural sweeteners go, I like organic honey (and pure maple, for that matter).  In addition to adding a delicious sweet taste, it provides antioxidants and natural enzymes.  What’s more, recent studies indicate that it provides energy to athletes similar to maltodextrin, and not simple sugar carbohydrates as previously thought.

Berries: The darker, brighter, more vibrant the fruit, the better.  Since color indicates a fruits’ nutrients, berries and cherries are tops in antioxidants that provide reddish, purple, and blue colors.  These antioxidants work to fight free radicals in the body, and decrease damage to cells.

What it doesn’t have:

Wheat/Gluten: I don’t necessarily think everyone needs to completely eliminate gluten or wheat from their diets.  However, I have consistently seen improvements in health, digestion, and fat percentage in clients that reduce or eliminate it.  And, since so much of our food choices often contain it, why not try something new and make muffins that are made of nuts?

Processed sugars: Although there’s no perfect sweetener, small amounts of organic honey offer nutrients that are more slowly digested/metabolized than many processed sugars.  It also contains nutrients that promote health.

Unhealthy fats: Every fat in this recipe promotes health.  No trans-fats nor highly processed fats.

This week, let’s take the same adventurous spirit we have on the bike or trail and bring it into the kitchen. Start the day with a high protein, healthy fat, antioxidant-packed muffin or two.  Then, let me know what you think!

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure.  Nourish Your Body.

Question: I am successfully working toward my goal racing weight (I’m a cyclist), but I find that I am starving before bed.  It sometimes makes it hard to sleep and leaves me feeling nauseous.  Any suggestions that will help without derailing my fat loss progress?

Kelli’s Answer:

This is a common issue for any athlete who’s training hard and trying to lose fat.  It’s very easy to give in, overeat, and sabotage everything you’re working toward.  Although you may not be able to completely eliminate hunger as you lose weight, you can certainly reduce it. Here’s how:

1) Recover well after your workouts.  Don’t skimp on training nutrition and recovery.  Following a hard workout, I recommend that most athlete eat ~30 grams carbs, 20 grams protein, and healthy fats from 1 Tbsp organic coconut oil.  Try this recovery smoothie to get in needed nutrients.

2) Keep recovering with a “light” dinner.  Emphasize healthy protein sources and lots of vegetables.  While you don’t need as much carbs at this time of day, your body can continue to use the protein well.  Something like a full-plate salad with salmon is a great dinner.  The extra vegetables will also help you add volume (keeps you full) without too many calories.  Remember, since you’ve recovered well, you don’t “owe it to yourself” to overeat at meals (unless the training was epic!).

3) Instead of a regular dessert, end the day with a protein-shake @ ~150 calories and 20 grams protein.  This further aids in recovery by promoting muscle retention.  For a chocolate-covered-cherry shake try: 1 scoop chocolate whey or other protein such as soy or whey+casein (click here for my recommendations on whey proteins), 3/4 cup frozen cherries, ice/water as needed for the right consistency.  The volume of this “dessert” will go a long way to keep you feeling good, and not “hollow,” through the night.

I hope this helps!  All the best!

Kelli,  RD

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure.  Nourish Your Body.