Shamrock Run Wrap-Up

Post by Paula Jahn and Olivia Martino, Registered Dietitians and Owners of Nourish Northwest

We had so much fun at the Shamrock Run Fitness Fair last weekend! Thanks to LifeWise for sharing a booth with us. We made and handed out samples of our Coconut Date Truffles, got to meet great people, and had some interesting and thoughtful nutrition questions.

Tasty treats and free nutrition advice!

There are ten lucky winners of our drawing for a free fitness class at Nourish Northwest! Winners can choose from any of our fitness classes: TRX, boot camp, Pilates, yoga and yoga sculpt. The winners had to answer the following quiz questions correctly. Read on to see how you did!



  1. How many calories per day you need when training for a long run?
    1. 2500
    2. 3200
    3. 5000
    4. Depends on gender, age, body composition, training regimen and daily activities.

Calorie needs are individualized; there is no perfect calorie level. If you want to lose weight or are having trouble determining the right balance, make an appointment with a registered dietitian.

  1. Approximately how much protein should a 150 pound person consume per day when training for an endurance event?
    1. 15-40 grams
    2. 80-100 grams
    3. 130-150 grams
    4. 150-200 grams

Protein needs increase only slightly when training for an endurance event such as long-distance running. A good estimation is 0.55-0.8 grams/pound of body weight. Most endurance athletes get plenty of protein through food if they are consuming adequate calories…No protein powder needed! (We also accepted #3 for this question).

  1. What are the early signs of dehydration?
    1. Flushed skin
    2. Increased body temperature
    3. Faster breathing and pulse rate
    4. All of the above  
Proper hydration is essential to performance. One way to determine you are getting enough fluids is to check the color of your urine. If it is light yellow, then you are getting enough! You can also weigh yourself before and after training and replace what fluids were lost. One pound of water is equal to 2 cups. Some experts say to drink 20 ounces of water for every pound lost. 


The response to our Coconut Date Truffles were so positive, and we promised the recipe. So, here it is!

Coconut Date Bites

All you need is a food processor to make these tasty treats. The dates in the truffles are a good source of naturally-occurring glucose to help quickly refuel the cells during training or in that post-workout window of 15 to 60 minutes. They are also an excellent source of potassium, an electrolyte lost in sweat while exercising. The cashews provide protein and healthy fat. They are vegan, gluten-free, raw and “Paleo-friendly.”


Makes: 36 truffles

Serving Size: 2 truffles


1 cup raw cashews

1 cup shredded coconut, unsweetened

2 cups pitted medjool dates

2 tbsp coconut oil (We use organic, extra-virgin coconut oil from Trader Joe’s because it’s the least expensive.)

1/4 cup cocoa powder (Make sure it’s unsweetened.)

1 tsp vanilla

Pinch of salt

*optional additions: ½ tsp orange zest,1/4 tsp cinnamon, dash cayenne pepper


  1. Process the cashews and coconut in a food processor until they are a coarse grainy meal.
  2. Add dates, cocoa powder, oil, vanilla and salt and process until smooth.
  3. Roll the mixture into 1 inch diameter balls.  Roll balls in shredded coconut mixed with a tiny bit of cocoa powder and chill until they firm up.

Nutrition per serving (2 truffles): 140 calories, 6 g fat, 24 g carbohydrates,

3 g fiber, 18 g sugar, 2 g protein



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