Healthy, Holiday Nutri-Gifts

Sugar and Spice Trail Mix

Here's a tasty pre-exercise snack that's sweet, but not too sweet. Put it in small baggies tied with a bow, and you'll have gifts for the whole team!  

3 cups oat squares cereal
3 cups mini-pretzels, salted or salt-free, as desired
2 tablespoons tub margarine, melted
1 tablespoon packed brown sugar
1/2 teaspoon cinnamon
1 cup dried fruit bits or raisins

 1. Preheat oven to 325°F.
 2. In a large resealable plastic bag or plastic container with a cover, combine the oat squares and pretzels.
 3. In a small microwavable bowl, melt the margarine; add the brown sugar and cinnamon. Mix well; pour over the cereal.
 4. Seal the bag or container and shake gently until the mixture is well coated. Transfer to a baking sheet.
 5. Bake uncovered for 15 to 20 minutes, stirring once or twice.
 6. Let cool; add the dried fruit. Divide into 10  baggies.

Yield: 10 servings    Total calories: 2,000
200 calories per serving; 40 g Carb;5 g Protein; 2 g Fat
Recipe courtesy of the American Heart Association (

Recommended Reading

Helpful books can be a welcome gift. Here are a few suggestions for your active friends and family members. Of course, I recommend these books that I have written:

Nancy Clark's Sports Nutrition Guidebook, 4th Edition (2008)

  • The sports nutrition bible for learning how to eat to win

The Cyclist's Food Guide: Fueling for the Distance

  • For cyclists who are doing long rides or tour

Food Guide for Marathoners: Tips for Everyday Champions

  • Perfect for novice marathoners who fear hitting the wall

Excellent books by other authors include:

American Dietetic Association's Complete Food and Nutrition Guide by Roberta Duyff

What to Eat: An Aisle-by-Aisle Guide to Savvy Food Choices and Good Eating by Miriam Nestle

Vegetarian Sports Nutrition by Enette Larson-Meyer

Secrets of Feeding a Healthy Family by Ellyn Satter

Healthy Homestyle Cooking by Evelyn Tribole

Nancy Clark, MS RD CSSD (Board Certified Specialist in Sports Dietetics) counsels casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, new Food Guide for Marathoners, and Cyclist's Food Guide are available at Also see for information about her online workshop.
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