5 recipes every athlete should try this summer

As the weather warms, some athletes begin competitive season, while others hit off-season training. Either way, warmer weather calls for a solid nutrition base to help the body stay hydrated and fueled. Here are five lighter recipes that will keep you cool (and well-fueled) this summer.

Avocado Smoothie
Instead of the usual fruit, try a new smoothie using avocado instead! A refreshing drink bursting with omega-3 fatty acids to help those training muscles recover. If you do not drink cow's milk, replace with soy milk to make sure you still get a source of protein.

4 Fueling Strategies Athletes Should Try Now Before Going Back to School

I am enjoying seeing many young athletes in my office right now. The timing is perfect because we have 2-3 weeks to try out some fueling strategies before they need to be implemented into the fall school/practice schedule. Having time to try things out when young athletes are less scheduled allows them to better focus on what they would like to eat and what works with their schedule and also helps them game-plan how to transport and store their preferred foods. So, if you have a young athlete in the house that is going back to any level of school/practice this fall, work with them to hone and perfect these four fueling strategies.

Eating Breakfast
In my work with athletes, I see two basic problem patterns when it comes to breakfast: either the athlete doesn't eat it at all or the athlete eats something too small for their needs, such as a banana or one piece of toast. Breakfast is the most important meal because it sets the stage for the entire day in terms of both mental energy and muscle energy. Fortunately, I have two great blog articles about breakfast. Last's week's blog (5 Ways to Eat Breakfast Within 30 Minutes of Waking Up) outlines multiple breakfast options depending on your particle morning routine. The second blog article is especially for my athletes who have early-morning practices that make it difficult to eat. Check out "It's Too Early to Eat - Help!" if this applies to you or your athlete. 

5 ways to eat breakfast within 30 minutes of waking up

Too many athletes make one of the worst fueling mistakes: skipping breakfast. From lack of time to lack of hunger, there is no lack of excuses out there for why breakfast doesn't happen. However, eating breakfast really IS important. In fact, eating within 30 minutes of getting up is needed to get your body re-energized and re-hydrated after fasting and dehydrating overnight. You can't drive your car anywhere without gas, so don't ask your body to go anywhere without fuel! For those of you who don't know how to make breakfast happen, here are 5 ideas, depending on your morning style.

The pre-planner
From your lunch to your clothing, you set up everything needed before you go to bed the night before. Why not do the same with breakfast? Here are a couple of options:
-Overnight oats: A Pinterest favorite, first grab a mason jar or a good ole tupperware. Combine 1/4 cup old-fashioned oats (not quick or steel), 1/3 cup non-fat milk or soy milk, 1/4 cup non-fat plain Greek yogurt, 1/4 cup diced fresh fruit of choice, 1 tsp sweetener of choice (if desired) and any extras you like such as chia seeds, ground flaxseed, coconut flakes, etc. Mix, place lid on jar and leave in refrigerator overnight. In the morning, grab the container and a spoon and head on out!
-Breakfast at the table: Who says you can't set the table the night before? Here is an easy option: grab a bowl and fill with bran flakes, nut of choice and dried fruit of choice. Set on table. Grab a piece of fruit and set next to bowl. In the morning, all you have to do is add milk or Greek yogurt to your cereal and munch on!

It's too early to eat - help!

Last week I  blogged about great late-night eating options for those athletes that are hungry and/or need to eat late at night, but are not sure what they should choose. The other question I am often asked is which foods are best early in the morning before athletes feel like they are really "awake" but know that they need to eat. So, once again, lets start with some ground rules:

1. If you have an early workout, it is never too early to eat something. In fact, never go to a morning workout on an empty stomach. Even athletes who have severe exercise-induced GERD can typically find something that they tolerate in small quantities. 

2. If you are chronically skipping the first meal of the day because it is "too early", it is common to no longer feel hungry in the morning. The body will adjust to what you throw at it. If you ignore early morning hunger signals, the body eventually gives up signalling. But you can bring those back by starting to eat again.

Start the school year with good nutrition: tips, tricks and recipes!

Two weeks ago I discussed school lunches and last week was snacks. With many of you actually STARTING school this week, I thought I would end the theme of school nutrition with a round-up of my best blog articles relating to meal prep and eating during this crazy time - many focusing on dinner. Here they are:

How to Eat a Healthy, Quick Dinner Every Night
A step-by-step how-to for each day of the week to be able to have a good dinner every night with minimal prep for the week as a whole. Includes ideas such as crock pot, batch cooking and smart shopping.

Wondering What You Will Eat Tomorrow? [Recipes]
One recipe each: breakfast, lunch and dinner. All quick and SUPER tasty. The breakfast recipe is cookies, so how can you go wrong there???

Eating Fast Food: Meals that Work
Because sometimes you don't have a choice, when you HAVE to hit fast food, here are the best options. Establishments include Starbucks, Panera, McDonalds, Chipotle and more...

3 Quick and Health Recipes You Will Love [Recipes]
Psst...one is for French fries. Check it out!

Be Extraordinary,


RDKate

3 Quick and Healthy Recipes You Will Love

It has been a few weeks since I sent out new recipes. Here are a few of my current favorites that I use to fuel myself on a weekly basis. Quick, easy and healthy...what more can you ask for?!

Sweet Potato Fries
1. Preheat oven to 400 degrees.
2. Slice 4 medium sweet potatoes in desired shape (medallions, fries, etc.)
3. Place potato slices in gallon-size bag with 2 tbsp canola oil. Shake until all slices covered.
4. Spread potato slices onto baking sheet covered in aluminum foil (for easy cleaning).
5. Season as desired with pepper, salt, paprika, chili powder, cinnamon...whatever sounds good!
6. Bake for 15-20 minutes or until soft.

Serves 4

Homemade Almond Cranberry Granola
1. Preheat oven to 350 degrees.
2. Mix the following in a large bowl: 4 cups old-fashioned oats, 2 cups coarsely chopped almonds (unsalted), 2 tbsp cinnamon, 1/3 cup honey and 1/2 cup canola oil.
3. Spread mixture onto baking sheet covered in aluminum foil (for easy cleaning).
4. Cook for 35-40 minutes or until golden. During cooking, stir every 10 minutes (I just set the timer for 10 minutes at a time).
5. Pull baking sheet out of oven and top with 1 1/2 cups dried cranberries and 1.5 cups shredded coconut. Allow entire mixture to cool. Stir and store in air-tight container.

***The best part about this recipe is that you can vary the nuts and dried fruit to your liking, but maintain its deliciousness! I love this granola mixed with bran flakes and non-fat milk for cereal in the morning or placed on top of non-fat, plain Greek yogurt - yum!

Spinach and Mushroom Quiche
1. Preheat oven to 350 degrees.
2. Saute 1 cup mushrooms, 1 cup chopped spinach and 1 medium onion (diced) in 2 tbsp canola oil until onions clear and mushrooms soft. Set aside.
3. In a large bowl, beat together: 1 cup non-fat milk, 3 eggs + 1 egg white, 1 cup low-fat shredded Swiss cheese, 1/4 teaspoon pepper, 1/2 teaspoon garlic powder and 1/4 teaspoon thyme.
4. Combine two mixtures and pour into a prepared pie shell (I go easy and just use a frozen pie shell, but you could get fancy and make your own shell from scratch).
5. Bake 50-60 minutes or until egg is set in the middle. Allow to cool 10 minutes before slicing.

***This is even better the next day (if you can make it last that long). I eat this for breakfast, lunch or dinner - it's so easy to make!

Be Extraordinary,


RDKate


Picture source: https://www.flickr.com/photos/notahipster/

5 Lunches Ready in 15 Minutes or Less

Hopefully you saw last week's blog entry for 5 breakfasts ready in 5 minutes or less. Continuing that theme, this week you will find 5 lunches ready in 15 minutes or less. About now is when the allure of the New Year's Resolution wears off and the annoyance of winter is in high gear. Help yourself tackle both with great fueling! Get ready to chow down.....in less than 15 minutes.
*Keep in mind quantities for the meal will vary depending on your total calorie needs.

The Classic PBJ
Yes you can still eat these even though you are not 5 years old. The key is in the ingredients.

2 slices whole wheat bread
2 tablespoons natural peanut (check label for peanuts only)
1 tablespoon honey or low-sugar jam

Pair with 1 piece of fruit and 1 cup raw veggies such as mini sweet peppers, baby carrots or cherry tomatoes.

5 Breakfasts Ready in 5 Minutes or Less

When it comes to breakfast, many of my athletes would rather sleep than bother with the perceived "hastle" of making a meal. However, eating breakfast doesn't mean adding an additional 15 minutes to your morning routine. Here are 5 breakfasts ready to travel in 5 minutes or less. Ready...go!

The Classic Oatmeal
1. Add quick-cooking oats and milk in microwave-safe bowl according to container cooking time and amounts.
2. Heat (we'll guess 1:30 minutes)
3. Drizzle with honey and top with fresh blackberries and almonds.
4. Take in bowl or transfer to coffee travel mug to take with you.

School's Out but Breakfast Should Stay

School is either almost or already out for many athletes. It can be tempting to start skipping breakfast; this often happens when athletes are out of their normal routine. Here's some advice: don't. "I'm not hungry in the morning" or "I don't have time" are not acceptable; they are excuses. Skipping breakfast often leads to overeating as the day continues (especially at night). Make a commitment to continue your performance nutrition throughout the summer, when sometimes training can be at its peak (especially for fall-sport athletes).
 
Skipping breakfast can lead to:
Early fatigue during workouts and throughout the day
Less effective training
Problems losing and maintaining weight
Trouble concentrating at a workout or a summer job
 

Eating Fast Food: Meals that Work

Try as we might, there just comes a time when fast food may be the only option. Perhaps it is when you are running from one practice to the next with only 15 minutes to eat or when you have 20 minutes to eat dinner before a late-night meeting. Knowing what to order can ease your confusion, worry and stress. Fast food doesn't have to ruin your training, provided you choose wisely and stick to only one time a day only once in a while. So here are some options.............

Breakfast
McDonalds: Egg McMuffin, snack-size fruit & walnut tray, black coffee [510 Kcal, 61gm carb, 21 gm protein, 20 gm fat (6gm saturated)] 

Starbucks: Turkey bacon and white cheddar classic breakfast sandwich, 16 oz. caffe latte with nonfat milk and sugar-free syrup (if desired) [460 Kcal, 63 gm carb, 30gm protein, 7gm fat (2 gm saturated)]

Panera: Steel cut oatmeal with strawberries & pecans, 16 oz. cappuccino [440 Kcal, 57 gm carb, 14 gm protein, 18.5 gm fat (4.5 gm saturated)]

Lunch
McDonald's: Premium grilled chicken classic sandwich, fruit & yogurt parfait, side salad with oil-based dressing on side (i.e. Balsamic Vinaigrette), water [520 Kcal, 75 gm carb, 33 gm protein, 11gm fat (3 gm saturated)]

Subway: 6" roast beef on 9-grain wheat with Swiss cheese, plenty of veggies and olive oil blend; pair with 1 pkg apple slices, water [455 Kcal, 54 gm carb, 28 gm protein, 14 gm fat (5 gm saturated)] 

Einstein Bagels: Tuscan chicken pesto bagel thin sandwich, fruit and yogurt parfait, water [510 Kcal, 66 gm carb, 32 gm protein, 14 gm fat (4.5 gm saturated)] **this place has terrible food from a nutritional perspective; it was hard to find a meal that worked here!

Dinner
Noodles & Co.: Small Bangkok Curry with sauteed shrimp, side salad with fat-free Asian vinaigrette, side of edamame, water [475 Kcal, 60 gm carb, 28 gm protein, 13 gm fat (5 gm saturated)]

Chipotle: Burrito bowl with chicken, brown rice, tomato salsa, fajita veggies and lettuce; water, and bring a piece of fruit from home... [395 Kcal, 56 gm carb, 37 gm protein, 11 gm fat (3 gm saturated)] **Do not recommend eating here if you are watching your sodium intake!

Wendy's: Large chili, side salad with pomegranate vinaigrette dressing and no croutons, 1 pkg apple slices, unsweetened iced tea [430 kcal, 53 gm carb, 27 gm protein, 13 gm fat (4 gm saturated)] **Again this is also relatively high in sodium compared to other choices listed above!

In order to keep the macronutrient and sodium levels reasonable, notice that overall total calories often is low at only 400-500 Kcal. Your needs per meal are dependant on your body weight, current training regimen and performance goals. So, only use these meal options as a guideline. What I often tell my athletes is to keep healthy sides with them - in the car or office - so that they can start with one of the base meals above and then add things like fruit, veggies or unsalted nuts to increase the overall caloric intake without overdoing it on sodium and saturated fat.

Be Extraordinary,


RDKate

Athletes: 4 ways to ruin your spring season

We are almost to March, which means many of you are about to start the spring season (either in competition if you are a high school/college athlete or in training if you have spring/summer races planned). You have waited all winter to get to this point. You are determined this will be your best year yet. But little do you know, you may be making huge mistakes with your nutrition that will cost you big come game/race-day. Looking to ruin your season? Try this............

1. Don't eat breakfast
Breakfast is the most important meal for athletes. It re-plenishes muscles after an overnight fast. It also gets muscles ready to work that day - regardless of what time your training session(s) will be. Skipping breakfast forces the body to pull from other stores - often times this means breaking down muscle. Have an early-morning workout and think skipping breakfast is okay? Think again. You might as well skip the workout and keep sleeping. Not a breakfast eater typically? Start small - Greek yogurt, bagel with peanut butter, or a piece of fruit....and work up from there. Anything is better than nothing.

2. Don't sleep
Sleep is probably one of the most important things you will do over the course of 24 hours. Sleep is when your body repairs, replenishes and builds. In addition, the longer you are awake, the more opportunities to eat, which can mean too many calories coming on board. Trying to drop fat or gain muscle? Hoping to improve recovery and relieve soreness? Wanting to prevent illness and injury? Looking for more energy during the day or during training? Aim to get at least 7-9 hours of sleep on average to help that happen.

3. Don't eat any fruits and vegetables
No one likes them anyway, right? And you burn so many calories, you can eat whatever you want, right? WRONG. While getting enough calories is important, it's about quality within that quantity. Fruits and vegetables are essential to athletes. They contain vitamins and minerals that help with recovery of tired, sore muscles as well as metabolism of every type of food you eat. In addition, they help hydrate the body. Dehydration is the number one cause of nutrition-related performance deficit. Write down everything you eat for a day or two. Count the number of times you eat fruits or veggies. If it is less than 5, you have work to do. Five servings is the minimum, so get munching.

4. Don't worry about what you eat until the night before you compete
Ah - the pre-competition pasta dinner. The perfect start to a perfect game. While this may be true, that should not be the start of your performance nutrition. It is not just about what you eat the night before, but also the days, weeks and months before. So start assessing your intake now. Meet with a sports RD who can help you meet your athletic goals. Don't waste precious time by not helping your body train (and eventually compete) the way you want it to.

Be Extraordinary,


RDKate

Wondering what you will eat tomorrow? Here it is...

Every so often I like to feature recipes I have come across that are quick, easy, and inexpensive. With a four-month old at home and an endless to-do list at work, I certainly don't have time to waste. While many of us value well-rounded entrees, time is often the limiting factor. So here are 3 of my favorites. I make these in my very own kitchen on a regular basis because they are just so delicious that you would never know they could also be good for you. Drum roll please.......

Breakfast: Power Packed Breakfast Cookies
Make a batch of these ahead  of time, wrap individually in saran wrap and throw in the freezer. In the morning grab one, remove saran wrap, pop in the microwave for 10 seconds (or not) and pair with a Greek yogurt or one hard-boiled egg (make those ahead of time too). Pair with a cup of coffee because it is just so delicious. In fact, dunk in coffee for added goodness. Mmmmm....

Ingredients
2 large eggs
1/2 cup brow sugar, packed
1/4 cup canola oil or applesauce
1/2 teaspoon ground cinnamon
1/3 teaspoon ground nutmeg
1 teaspoon vanilla extract
1/3 cup dried cherries or other dried fruit
1/3 cup raisins, seedless
1.5 cup whole wheat flour
1/2 cup raw oats (either quick or old-fashioned will work)
1/2 teaspoon baking soda
1/2 teaspoon salt
1/3 cup sliced almonds or chopped walnuts
1/3 cup chocolate chips (optional)

Directions
Preheat oven to 350 degrees.
In a large bowl, lightly beat egg. Stir in brown sugar and oil. Add spices and dried fruit. Mix.
In a medium bowl, combine all remaining ingredients.
Gently stir flour mixture into egg mixture until everything is just combined (be care not to overmix).

Line a baking sheet with parchment paper or spray with non-stock oil. Drop 2 tablespoons cookie dough each about 2 inches apart. Gently flatten with damp hands (rinse in water) to assure more even cooking.

Bake for 8-10 minutes or until set and very lightly browned at the edges.
Yield: 16 cookies
Source: I can't remember, but I would surely thank them if I knew.

Lunch: Quinoa Tabbouleh
In light of typing this entire recipe, I will defer you to its source and my newest obsession: Budget Bytes. Click on the title above to get there. This blog is fantastic. Each recipe's items are listed along with prices to prove that each is healthy, yet affordable. Her motto is "my wallet is full and my stomach is too". Love her recipes; every one I have tried thus far is easy and delicious. One caution about this particular recipe: it only lasts a few days due to the fresh veggies. So, make enough to have for 2-3 lunches or you might try keeping the dressing to the side and adding when you are ready to enjoy to help everything last longer.

Dinner: Chicken Fried Rice with Vegetables
I love this recipe because it uses one of my best friends: frozen veggies. If you don't have chicken on hand (did you know you can freeze already cooked chicken to use for later???), you can also grab a rotisserie chicken at the store if you are super short on time. Or try cooking chicken in the crock pot while you are at work so it is ready to go when you arrive home. And invest in a rice cooker. Another great "set it and forget it" kitchen appliance. This is hands-down one of my quickest recipes that doesn't taste like it.

Ingredients
1 12-oz skinless, boneless chicken breast half, chopped
2 tablespoons low-sodium soy sauce (or 4 teaspoons Worchestire sauce + 2 teaspoons water)
1 teaspoon oil (sesame if you got it - otherwise canola or olive oil is fine)
1/4 cup vegetable oil
3/4 cup chopped onion (about 1 medium or 1/2 large onion)
1/2 of 10-oz package frozen mixed vegetables, thawed (or just use the whole package like me - I love my veggies)
4 cups cooked brown rice
3 large eggs
Pepper to taste

Directions
In a bowl, toss chicken with soy sauce and the 1 teaspoon of oil. Cover; let stand/marinate for 10 minutes.
Warm a skillet over medium-high heat. Stir-fry chicken and marinade until cooked through (about 4 minutes). Transfer chicken to a plate.
Warm vegetable oil in that same skillet over medium heat. Saute onion for 3 minutes. Add mixed vegetables; saute for 1 minute. Increase heat to medium-high; stir in rice and cook for 3 minutes.

Form a well in the rice mixture. Add eggs to well; scramble just until soft. Mix into rice and season dish with pepper.

Let cook undisturbed until a crust forms (about 1 minute). Turn rice with a spatula. Repeat until rice is uniformly golden. Add chicken and stir to combine.

Yield: 4 servings
Source: All You Magazine


Let me know how you like these recipes!

Be Extraordinary,


RDKate

Fall Flavored Swaps: Your favorite comfort foods in performance-enhancing form

This week, please enjoy a guest blog by my new intern, Angie!

Be Extraordinary,

RDKate
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Can you have your pancakes, burgers, fries, and eat it too? Yes, you can! You don’t have to compromise your taste buds to eat right. Fall is here, and you may have cravings for a homemade meal. Pumpkin, squash, and sweet potatoes are a great way to celebrate this season mindfully. Cure your cravings with these simple guilt-free meals. Turkey is a great warm fall food, and a delicious substitute for red meat, saving you sodium and saturated fat. If you are an athlete you know the importance of carbohydrate intake. By swapping for carb choices that are more slowly digested and utilized by your body, you will drastically improve your energy levels and performance.

Pumpkin Protein Pancakes

Makes 3 servings (1 small pancake each)

Regular pancakes are mainly simple carbohydrate (i.e. white flour), which can spike blood sugar and leave you feeling hungry within an hour. Packed with complex carbohydrates and healthy fats, these pumpkin pancakes are a quick and perfect way to start your day. Each pancake has ~15gm protein, making this a great pre-workout meal 60 minutes pre-workout.

1/3 cup oats

4 egg whites

1 egg
½ 16oz can plain pumpkin
1.5 scoops Whey protein (vanilla)
2 TBSP almond milk- or milk of choice
2 tsp each Cinnamon & pumpkin spice
Toppings of choice (blueberries, nut butters, Greek yogurt or honey)

Mix ingredients into a batter and pour into heated skillet on medium. Flip once edges are set.

There are endless variations to this pancake. Try experimenting with an equal amount banana, cottage cheese or Greek yogurt instead of the pumpkin.

Note: Remove the protein powder from the recipe to enjoy 2 small pancakes pre-workout vs. only one, as this will decrease the total grams of protein in one pancake.

Turkey Burger and Sweet Potato fries

Makes 4 (4oz) burgers + 4 servings fries

This turkey burger with a side of sweet potato fries makes a great recovery meal! It is packed with protein, carbohydrate, and healthy fats to get those muscles ready for tomorrow’s workout.

5 cups spinach (shredded into small pieces) *Can also use frozen spinach, but be sure to press out as much water as possible
1 lb lean ground turkey
1 tsp each: garlic powder, onion powder and dried basil
½ tsp each: salt & black pepper
Whole wheat or Ezekiel bread bun
Toppings of choice: tomato slices, avocado, lettuce,onion, etc.

2 medium sweet potatoes

2 TBSP olive oil
Sea Salt to taste

Mix ground turkey, spinach and spices in large bowl. Shape into 4 medium-size patties. Heat patties in skillet on medium heat. Cook each side for 4-5 minutes or to internal temperature of 165 degrees Fahrenheit. Top burger with tomato slices, avocado and lettuce.

Preheat oven to 425 degrees. Cut sweet potatoes into large wedges. Toss in olive oil and sea salt to taste. Place on nonstick baking sheet. Bake for 15 minutes or until crispy. Fries serve 4.

Sweet Spaghetti and Meatballs (serves 2-3)

If you have not tried spaghetti squash you are in for a treat. Extremely versatile and nutrient dense, you can use spaghetti squash as a substitute for any recipe that calls for pasta! Spaghetti squash contains more vitamin B6, Vitamin A, potassium, and folic acid than regular wheat pasta. This can make a great lunch or dinner!

1 medium spaghetti squash

2 Tbsp low sodium marinara red sauce

¾ lb ground turkey or ground chicken
1 egg white
¼ cup low fat mozzarella cheese  
½ cup bread crumbs with Italian seasonings in mix

Preheat oven to 400 degrees

Microwave squash for 5-10 minutes, or bake at 350 degrees for 30-40 minutes. Once soft, cut in half lengthwise. Remove seeds and throw away. With a fork, scrape out spaghetti strands into a large bowl.

In a separate bowl, combine raw ground turkey, egg white and bread crumbs. Shape into 5 small meatballs. Heat skillet over medium heat and spray with non stick spray. Add the meatballs and cook for 10 minutes or to an internal temperature of 165 degrees Fahrenheit (meatballs will brown).

Place 3-4 meatballs in a large bowl of spaghetti squash and garnish with 1-2 Tbsp cheese. Pour the marinara sauce over the meatballs and squash. Add extra sauce as desired

Kale Chips

Nutrient dense kale is the powerhouse of vegetables.  Try this super simple recipe next time you’re craving a crispy salty French fry. Kale chips are perfect for a late-night snack or in between meals.

1 head Kale- washed

2 Tbsp Olive oil
Sea salt to sprinkle

Preheat oven to 300 degrees. Remove kale leaves from the thick stem and tear into small (~1.5 inch) pieces. Spray pan with non-stick spray. Lay kale pieces on baking sheet and drizzle with olive oil. Bake until crispy - about 15 minutes; turn leaves halfway through.

Eating in the Land of the Kiwis - NZ!

During my 14-day visit to New Zealand, I was able to try some phenomenal food. However, more than just trying food, my favorite part about traveling is being a food observer - noting the types of foods served at which meals and how that differs from back home.

Breakfast

Breakfast food options were quite similar to the U.S.A., with the exception of a few things. First, muesli was extremely popular and a must at breakfast. Many of you I'm sure have tried this delightful cereal, which is often a mixture of oats, dried fruit, and nuts. Think of it as a dressed-up oatmeal served cold with milk instead of warm. (This was a common attendant at breakfast during my travels through Europe as well.) I really wish we had good, affordable muesli available to us in the states because it is high in fiber, vitamins, minerals, and protein - a phenomenal choice for breakfast! The other entertaining difference was the labels for milk. Instead of skim, 1%, 2%, or whole milk, the milks were labeled trim and standard (with variations of extra trim and such). Finally, the coffee in New Zealand left much to be desired. Coffee must be somewhat of a delicacy there, as one small cup cost 2-3x what we pay here. Also, Kiwis don't drink our drip coffee, but prefer European-style espresso and other strong coffee variations. Instead of having a coffee maker in the hotel rooms, every room provided instant (yes, you read correctly) - instant coffee granules. I love me a good instant cup for camping and such, but 14 days of instant coffee would make any American caffeine-addict zany. I rejoiced when I finally found American-style coffee (i.e. an Americano) in Queenstown at Joe's Garage. Delicious!

Lunch
One of my favorite things to do when I travel is to visit American fast food joints to check out how the menu differs from back home. I may not purchase anything, but if you've never done this, it is quite interesting. McDonalds was my chain of choice this time around - mainly because they were everywhere (though we did enjoy the fact that KFC was also a HUGE hit). Because Kiwis (like Italians, French, and British) enjoy their afternoon coffee and biscuit, every McDonalds had a "McCafe Bistro" that served not only specialty coffee (many more selections than here), but also desserts similar to what you would see at a Starbucks (which was also a common site). The food menu was otherwise quite similar, though more limited than in the states. One additional category of items we tried were wraps. They had a tandoori chicken and a sweet chili chicken wrap (which were 'seared' instead of 'grilled'). While I had great expectations for these wraps, they fell short. The chicken itself was much more authentic than the chicken served in the states (yum), but the wrap itself was falling apart and covered with too much dressing, making it incredibly difficult to eat.

Come back next week when I discuss dinner (wine, seafood, and curry - oh my!) as well as show you why New Zealand is the perfect place for adventure-seekers. Cheers!

Be Extraordinary,

RDKate