Steel City Endurance Racing

In her nutrition seminar, Leslie Bonci mentioned the need for proteins, carbs and fats with each meal. When I pack lunch I usually take a sandwich and tended to use a low fat mayo, mustard or salad dressing to make my sandwiches more palatable. In lieu of that there are choices that provide a more healthy option with a more balanced combination of the three things necessary for rapid and efficient production of the energy.

Olive Temponade instead of Mayo or Mustard.
1    Cup Kalamata Olives (pitted and chopped)
2    Tablespoons of Capers
1    Clove of Minced Garlic
2    Tablespoons of Olive Oil
Salt and Pepper for Taste

Combine all of the above in a food processor and mix until smooth.

Kalamata olives are a little bitter so if you don’t like bitter foods than swap these olives for canned black olives. You will want to use a little more Olive Oil if you choose to the black olive option.

How I use this for lunch.

Roasted Turkey Wrap (Nutrition info follows)
1 – 8 inch wheat tortilla (gluten free nutrition option will be provided)
4oz roasted turkey (white meat)
1 – 1.5 Tablespoons of Olive Temponade
Sliced tomatoes
Lettuce.

Nutrition Info

Wheat Wrap
Fat – 16.5g
Carb – 22g
Sodium – 464mg
Protein – 35g

Gluten Free White Rice Wrap
Fat – 18g
Carb – 31g
Sodium – 784mg
Protein – 33g

This is a tasty filling lunch with a good balance of carbs and protein. if you are a “salty sweater” you can add a dill pickle for an extra 2000mg of sodium with only 5 extra calories and no carbs or protien. The lettuce and tomatoes don’t contribute much to the nutrition content but help with the bitterness and palatability by adding moisture.

You can also add extra olive oil to this and it goes really well over veggies as opposed to using butter.

Mike