Sinful Nutrition

Putting the Sin in Nutrition.

Sinful Nutrition - Putting the Sin in Nutrition.

Salut & Bonjour!

Ello my Etats-Unis ( and international) friends! Oh how I miss you. Probably as much as I love French cheese. Don’t worry, I’m eating plenty of it for you.

With a few more days left of my French adventure I wanted to check in and say Bonjour to you, and let you know I am much alive and much fed.

While I will be filling you in as much as I am filling my belly these days with recaps, here’s some photos of a few of my adventures.

Locks of love in Paris.


The view of a morning run in Toul.


Some bovine friends I met on a mountaintop.


Getting in my apple a day the French way.


Bowls > Cups of coffee.

See you next week!!

Macerated Strawberry Shortcake {Recipe Redux}


Salut my international friends!I’m not quite sure where in France I am about meow, but chances are I’m drinking wine at the moment. Check my IG and tell me what I’m doing because I will probably forget. I’m counting on you!


It’s that time of the month again (no not THAT time), for the Recipe Redux Crew!





This seriously could have not been a better theme for this month.



A Spirited ReDux

From plain Jane vanilla extract to fancy-pants elderflower liqueur, we like to keep a little liquor in the kitchen. Show us how you like to cook, bake or mix-it-up with spirits, extracts and other alcohols. A splash of vodka makes summer sauces shine – and liqueurs brighten desserts: What’s your healthy recipe with spirit?


Could you take a stab at what spirit I am channeling? I’ll give you a hint. It is it’s own food group in my life right now and rhymes with vine.





You guessed it. WINE! Are you really that surprised? Me either.


While my go to recipe for wine usually consists of 1.) Open Bottle 2.) Pour into glass. 3.) Consume. 4.) Rinse. Lather. Repeat.

I decided I should take it a step further this time. Just because I love you guys that much. I’m really stepping out of my comfort zone on this one. You should feel pretty honored.





And what better partner in wine crime to use than some fresh Summer strawberries. I can never eat enough of these gems while they are in season to last me all through the winter. It’s just not fair. #foodproblems.


Now when you think of Summer…and dessert….and strawberries what comes to mind?



Sangria? My thought too, but remember we’re stepping outside of the Franzia here.



Strawberry Shortcake? HECK YES!





But not just any old strawberry shortcake. BOOZED UP STRAWBERRY SHORTCAKE.


Sorry kiddos, you must be 21+ to enjoy this ride. The rest of y’all please keep your corkscrews and biscuits in the wine at all times. En-joooooooyy your ride!





Macerated Berry Shortcake {Recipe Redux}
Recipe type: Dessert
Serves: 4
  • 2 cups fresh strawberries, washed and sliced
  • 1 cup sweet red wine
  • 1 tsp fresh lemon juice
  • 4 biscuits, sliced in half
  • whipped cream
  1. Place sliced strawberries in a medium bowl.
  2. Add lemon juice and wine. Stir to combine.
  3. Let sit at room temperature for 1 hour.
  4. Refrigerate strawberries an additional hour.
  5. To assemble, place one half of biscuit in a glass or bowl.
  6. Top with ¼ cup of strawberries, making sure to add some of the juice as well.
  7. Top strawberries with whipped cream.
  8. Repeat process again for each serving.
Veganize: Replace whipped cream with coconut whipped cream or other vegan alternative. Be sure biscuits are not prepared with lard, butter, or milk.
Deglutify: Prepare or buy GF biscuits.



See I even got all fancy on you and used the word macerated. Which pretty much means softened in liquid. But macerated strawberry shortcake just sounds a little better than liquid softened berry shortcake, am I right?


Both the strawberries and wine were sweet enough that no sugar was needed. I actually enjoyed it not being sickeningly sweet since you could actually taste both the wine and strawberries. Pretty much a sangria on top of a biscuit, but I’m pretty sure I will be making shortcake like this for eternity unless a youngin will be mowing down on it.


I have to admit to using pop and bake biscuits for this one. AND canned whipped cream. To my defense, I had a can of biscuits sitting in the fridge who was on the brink of a Prozac prescription after not being used from Easter. I couldn’t just leave him hanging! And I had to prepare this dish a day before heading off for France so I settled for a local can of Cabot whipped cream instead of whipping some myself. Shame on me, but yeah you would too. Admit it.










Now check out all the other boozy RD’s creations for this month below!



Make it a great day!

What’s your favorite thing to make (or drink) with wine?

Name your favorite Summer dessert. ICE to the CREAM

VTPB Guest Post: Fueling For CrossFit

Hiiii!! I’m off consuming my quota of snails, wine, and butter somewhere in the depths of France right meow but I couldn’t leave you hanging out there without your pb fix.




For this week’s VTPBlog post you guys are lucky enough to meet another VTPB fanatic and fellow blogger and dietitian, Mekenzie!





If you couldn’t tell, she’s a pretty BA CrossFitter. Since I’m not too familiar with the CF from my one day experience with it, I thought it would be a great opportunity for both you and I to learn all about fueling for and after this demanding exercise and lifestyle. But enough from me I got wine to drink. Take it away Kenzie!



What’s good my peanut butter people? My name is Mekenzie Riley and I’m hijacking Emily’s blog this week. Yup. This is happening.


You:” Who is this random chick? And why is she blog crashing this poor girl?” Well, because she asked me to, despite the fact we’ve never actually met. But thanks to the magic of the interwebz we have become chums. Having a common interest in food/nutrition, as well as writing about said food/nutrition is what brought us together. Oh yeah, and this Vermont Peanut Butter stuff.


I am a Registered Dietitian by day and a fitness superstar wannabe by all other hours. I have a pretty serious relationship with the sport of fitness. You might’ve heard of it -it’s called CrossFit. In my effort to forge a name in that world, Vermont Peanut Butter has lent me their support and made me one of their sponsored athletes. I also try and throw some words out on the Internet about my experiences via my blog Kenzie Riley Keeps It Real” [(KR)^2], but this week I am wearing the hat of Sinful Nutrition.

Based on what you now know of me, it only seems right that I talk about the only thing the CrossFitters are allowed talk about…exercise for time. But I’m combining it with nutrition. Don’t worry. You dodged that bullet.

As a nutrition professional combined with an aspiring professional athlete, you can imagine I get asked several questions regarding performance nutrition. No matter what the question I usually always fire back with, “What are your goals?” What you’re trying to achieve dictates how you should be fueling.

Believe it or not a marathon runner and a bodybuilder probably don’t have the same nutritional needs. However, if you are an athlete looking to be a champion and/or kill your workouts, performance should be the main goal, not physique. I cannot tell you how many times I have had people (cough, women) tell me they want to improve, but when I tell them what they should be eating, they bail. Newsflash: most athletes are under eating.

If you want to see gains, whether it be via speed, agility, strength- even attaining washboard abs- you need to eat more. If you aren’t eating properly you can’t push hard. Pushing hard in your workouts is what will make the gains. Therefore, via the transitive property (thank you seventh-grade math) eating right = gains.


“So, Kenzie, what does eating right mean?” It means proper amounts of carbohydrates, fats, and protein AKA macronutrients. Consuming what you need in 24 hours is one thing. What athletes really want to focus on is the pre-workout and the post workout intake. These two time slots are most imperative when we talk about proper fuel and building blocks for making gains.



Carbs, carbs, carbs. And some protein. Especially if you’re training for long durations (+2 hours ). The only way you’re going to squeak out those last reps or finish hard in a sprint is by keeping your glycogen stores primed. Your muscles are going to be screamin’ bloody murder if you go into your workout having only eaten a lettuce wrap for lunch. You need about 20 g of carbohydrate an hour pre-workout, granted big dudes might need more. Some examples: a piece of fruit and a protein shake, a fruit smoothie made with Greek yogurt, or some turkey on whole grain bread. Whatever you prefer, get in. I mean it! Eating pre-workout will make a huge difference in your energy levels.

Post workout:

Have you ever heard of the anabolic window? Some people say it’s a myth, but I believe in it….

Like Santa Claus for the Tooth Fairy. If you don’t believe in it, it won’t bring you presents.

What I’m referring to is the period of time post work out where your body is at its peak for building upon the work you just did. I don’t know about you guys, but I prefer to not piss my painstaking work outs away.


The first 30 to 45 minutes post workout is the highest peak for refilling your glycogen stores. That’ll come in handy for tomorrow’s workout. Again we are talking carbs and protein here. Like most dedicated gym goers, shaker bottle with protein powder is the easiest way to go here.


However, I will say, real food is always the best option. But, right after I just killed a workout, I don’t see myself reaching for a chicken breast. Other things that I’ve been known to eat in this window are Clif bars or a banana. The next hour and a half post workout is also considered part of that “anabolic window.” So, after this immediate “snack,” a full-fledged meal should be consumed within the next 1 to 2 hours. This will include a hefty serving of all your macros. Personally, I’m a big fan of oatmeal. Any time of day, be it early morning workout or evening session, I tend to follow up work outs with this meal:

-2 eggs

-3 egg whites

-one cup spinach


-1/2 cup dry oats, cooked

-1-2 T VTPB

- cinnamon


Of course, many options exist for this meal-they should be the time of the day that you eat the most. This is where the magic happens!


Disclaimer: not everybody has the same goals for the same means, so take this entry with a grain of salt.


If you’re interested in some more personalized nutrition planning, I can sure do that for ya. Shoot me an email or a message-hop on over to my Facebook page to get hooked up with this. That way, you keep up with me and all my exciting happenings, because one blog entry just isn’t enough. Hopefully, Emily will have me back someday (crossies!) Until then, keep it real in the kitchen and in the gym. Kenzie out!

Thanks again Kenzie! Yes, we will have to have a peanut butter rendez-vous again soon!



If you want to find out more about VTPB or read any of my previous VTPBlog posts, head on over to the VTPB  page!

Make it a great day!

How do you fuel for a workout?

What’s your favorite thing to have after a tough workout?

**Disclaimer: Neither nor Mekenzie were compensated for this post, other than affiliation with The Vermont Peanut Butter Company. All thoughts, opinions, and recipes are our own.