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Saturday, September 27, 2014

Super Food Saturday Apple Crisp Smoothie

It's fall in the midwest, my favorite time of year.  The weather is just perfect for working out.  The fall foliage is a great backdrop for a long run or bike ride.  To do my long workouts I need to eat a healthy breakfast and on the weekends that usually means some kind of smoothie.

Runner's World had a great feature this month on healthy smoothies you can make yourself. So expect to see some of these in the coming weeks.  I like always modify mine a bit.  Today's entry is perfect for a beautiful fall day.  All kinds of great fall apples are now available. I think if I made this again I would include half an apple to thicken the drink up a bit.

Be sure you have a blender that is capable of crushing ice.  I got my blender for $1 at a rummage sale about 20 years ago. It has a super strong motor that has no problem with the ice.

Apple Crisp Smoothie

1 Cup fresh natural apple cider
¾ cup unsweetened Greek yogurt.
¼ cup old fashioned rolled oats
2 Tablespoons chopped pecans
1 Teaspoon apple pie spice
1 Cup ice cubes

Put cider and yogurt in blender. Blend on high for 30 seconds.  Add oats, pecans and spice and blend for 30 seconds.  Add ice cubes and blend on high for about 2 minutes or until ice cubes are all blended.  Pour into a glass and garnish with a cinnamon stick.

1 serving
409 calories
Superfood: Greek Yogurt, Oatmeal

Greek yogurt is high in protein.  Oats provide beta-glucan, a fiber that may improve performance for endurance athletes.

Author at PATCO Dallas 2014 competing for Team USA

Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a three 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 and was eligible to compete in 2014 at the Age Group World Duathlon Sprint Championship in Pontevedre Spain.  She chose instead to represent the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 154 members in 30 states. We also have members in Australia, Scotland, 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.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon

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