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Saturday, January 25, 2014

Super Food Saturday- Oatmeal Blueberry Smoothie

Blueberry Oatmeal Smoothie

" True health care reform starts in your kitchen, not in Washington."- Anonymous

My quest to eat healthier continues. My plan is to include more super foods into my diet. These foods are more nutrient dense.

Today's recipe comes from the "Runners World"  cook book.  I made this smoothie before my 1 hour bike/ 2 1/2 hour run this morning. Lots of good fuel in this to get any runner or triathlete through a workout.

Also a healthy way for anyone to start off their day.

Oatmeal Blueberry Smoothie
Makes 1

1 Cup Fat Free Milk
½ Cup unsweetened frozen blueberries
½ Cup fat free plain Greek yogurt
¼ Cup old fashioned rolled oats
1 Tablespoon ground flax seed
1 Tablespoon honey

Combine all ingredients in a blender and process until smooth.

 360 Calories, 42 g carbs, 6 g fiber, 24 g protein, 0.5 g saturated fat

Super foods in this recipe

Ground Flax seed
Flax seed has ALA ( alpha-linolenic acid), protein, and SDG ligans. Fiber promotes healthy functioning of the digestive tract and has a positive effect on cholesterol. ALA is an omega-3 essential fatty acid which helps to support normal cardiovascular function and helps to maintain healthy hair, skin, and nails.

Greek Yogurt
Any fat free and sugar free yogurt is a good addition to your diet. Greek yogurt kicks it up a notch. It has twice the protein and half the sugar of regular yogurt. It also has half the carbs.

Blueberries have one of the highest levels of antioxidants of all fruits, vegetables, spices and seasonings.  Antioxidants help to combat free radicals that can damage cellular structures and DNA. Blueberries are also high in vitamin C.


Chris Wodke at National Duathlon Championship 2013

Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a two time participant of the Boston Marathon.  She was the 2012 National Champion Paratriathlon Open Division. In 2013 she qualified as a member of the Team USA Duathlon Team. She will compete in 2014 at the Age Group World Duathlon Sprint Championship in Pontevedre Spain.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.
Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 142 members in 28 states. We also have members in Australia, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; or

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

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