Proper nutrition – easier said than done. With the abundance of illegitimate diet information floating around the internet, on television and in magazines, it is no wonder so many throw their hands in the air and say, “forget it”. But, the good news is: it doesn’t have to be that way! As a food and nutrition expert I can help you decipher between fact and fiction.

My food philosophy: everything in moderation. Simple, yet so effective. At Elevate Athletics, we recommend high quality foods, prepared simply, for optimal performance. Eating healthy doesn’t have to be boring!

In this section, we will focus on nutrition issues as they relate to sports performance. Meal prep, supplements, eating on a budget, hydration, recipe modifications, recommended products, etc!


I made these for a nutrition class I am teaching at work tomorrow, but these are great for anyone looking to make better nutrition choices.

Before you click away, hear me out: these suckers taste like the real deal! Sailor Man even approved them (which is saying A LOT!).  Compared to traditional box brownies, my black bean brownie bites contain HALF the total calories! Great way to indulge, even if you’re working to decrease body fat.


Tell me those don’t look good!

Here’s how to make ’em:


  • 1 (15oz can black beans) drained and rinsed very thoroughly
  • 1/2 cup quick cooking oats
  • 2 tbsp cocoa powder
  • 1/3 cup honey
  • 2 tbsp granulated sugar
  • 1/2 tsp baking powder
  • 1/4 cup canola oil
  • 2 tsp vanilla extract
  • 1/4 tsp salt
  • 2/3 cup semi-sweet chocolate chips


Preheat oven to 350 degrees Fahrenheit. Spray mini muffin pan with non-stick cooking spray. Combine all ingredients except for the chocolate chips in the bowl of a food processor, fitted with the blade attachment. Process until VERY smooth, then stir in chocolate chips. Using a spoon, scoop 1 heaping tablespoon of batter into each muffin tin. Bake 11-12 minutes and allow to cool for at least five minutes before removing from mini muffin pan.

Yield: 18 mini black bean brownie bites

Macros (per individual serving): Total kcal: 90 | F 4g | C 12g | P 2g

(F = Fat, C = Carbs and P = Protein)

Lemme know your thoughts and comments!