Kristen Gostomski

Soccer Conditioning: Are Long Runs Best?

By Kristen Gostomski, CFSC

While long runs can create an aerobic base, too much long-distance running—without focus on short sprints and other high intensity activity—can have a negative impact on an athlete’s speed and power.

Soccer is perceived as a sport that requires continuous running, however soccer isn’t a continuous 3 mile run like some people believe. It’s a sport that depends on bouts of maximum force followed by a period of recovery—usually a walk or a very slow jog. Keep those things in mind as we explore the science of energy systems and muscle fiber types.

Grain Free Chocolate Chip Muffins

By Kristen Gostomski, CFSC

I have been working on the perfect grain free muffin for several years now and I finally nailed it. Not only are these muffins some of the best you’ll ever eat, they are packed with fiber and other nourishing ingredients that will make you feel healthy and energized.

Ingredients (makes 12 muffins)
1/2 cup cassava flour
1/2 cup coconut flour
1/4 cup potato starch
2 Tbsp. psyllium husk powder
1/2 tsp. baking soda
1 tsp. cream of tartar
1/8 tsp. sea salt
3/4 cup coconut sugar
1/3 cup honey
4 eggs
1/2 cup unsweetened apple sauce
2 tsp vanilla
1/3 cup butter or coconut oil, melted
1/2 cup Enjoy Life Dark Chocolate Chips
1/2 cup Enjoy Life Semi-Sweet Chocolate Chips

Procedure
Preheat oven to 35o and line a muffin tin with muffin liners.
In a medium bowl combine cassava flour, coconut flour, potato starch, psyllium husk, baking soda, cream of tartar, and sea salt. Whisk to combine and set aside.
In a large bowl combine coconut sugar, honey, eggs, apple sauce, and vanilla.
Add the dry mixture to the wet mixture and stir to combine.
Add the melted butter or coconut oil and stir again until well incorporated.
Stir in chocolate chips.
Evenly distribute batter into 12 muffin tins.
Bake at 350 for 25-28 minutes or until a toothpick or knife inserted into the center comes out clean.
Let the muffins cool, then store in the refrigerator.
These muffins are good cold; they taste even better warmed briefly in the oven.

Variations—instead of adding chocolate chips, try the following:

1 cup dried cranberries, zest of 1 orange
2 cups fresh blueberries

For Lemon muffins: add 1 additional Tbsp. of cassava flour and coconut flour, 1/4 cup fresh lemon juice, 1 Tbsp. lemon zest, and 1 tsp. almond extract. Omit the vanilla and chocolate chips.

Gluten and Grain Free Banana Bread

By Kristen Gostomski, CFSC

Recipes, Snacks and Desserts

Banana bread is the perfect way to use up over-ripe bananas—something we have often in our house.

Conventional banana bread is made with A LOT of white sugar and white flour. My banana bread is made with only nourishing ingredients and tastes even better than it’s conventional counterpart.

Ingredients
1/4 cup coconut flour
1/4 cup cassava flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
pinch fine sea salt
4 eggs
1 teaspoon vanilla extract
1/4 cup honey
1 tsp. apple cider vinegar
2 large ripe mashed bananas (about 1 1/2 cups)
1/2 cup butter or coconut oil, melted

Procedure
1. Preheat oven to 350.
2. In a medium bowl combine dry ingredients (through sea salt). Whisk until well combined. Set aside.
3. In a large bowl beat eggs, vanilla, honey, apple cider vinegar, and mashed banana until smooth.
4. Add melted coconut oil and beat until smooth.
5. Add dry ingredients and beat until well incorporated.
6. Pour batter into a well greased bread pan. Bake for 55-65 minutes or until a knife going into the center comes out clean.
7. Cool to room temperature.
8. Wrap in parchment paper and store in a ziplock bag in the refrigerator.
9. This bread is best served cold.

Kristen Gostomski

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