Welcome to Donna, your site for professional sports nutrition coaching. Donna is a registered dietitian and competitive athlete who "walks her talk". Her philosophy of nutrition coaching embraces a holistic approach, with emphasis on natural foods as the foundation for a healthy diet.

Follow her weekly blog on topics related to nutrition, metabolism and psychology.


Archive for the ‘Team News’ Category
Change Your Body in Under a Month


Thurs Oct 24-  You Can Change Your Body, Rejuvenate Your Skin – in Under a Month!

Donna Marlor, RD, BSN will present a unique, but simple nutritional approach to jump start weight loss and improve skin health.

In less than a month, you can feel more energized and youthful!

Donna will share:

  • How to boost natural immunity and decrease fatigue
  • What foods naturally promote fat loss

A 4-day detox menu to jump start weight loss & skin health

At Lakeshore Skin Care from 6:00 – 6:30 Thursday, October 24th  Q & A follow

Running Injury Prevention Seminar: Get leaner, run stronger, and beat fatigue

Saturday, March 23, 2013  -5th Annual Run Injury-Free Seminar

New Brighton Community Center,  10th Street NW, New Brighton, MN 55112

Join fellow athletes and keynote speakers Scott Christensen and Donna Marlor for a running seminar on March 23, 2013.
Learn first-hand from sports medicine physicians, physical therapists, and athletic trainers on how to run injury-free.

Asian Chicken & Cabot Cheddar Lettuce Wraps

A super fast and healthy summer appetizer.  Prep ingredients ahead of time, and let guests make their own!  A recipe I tested from Cabot Cheese, a cooperative group of farmers from Vermont.

Mix together for dressing:   1/4 cup rice vinegar, 1/4 cup olive oil, 3 tablespoons mayonnaise, 2 tablespoons light soy sauce,2 tablespoons finely chopped fresh ginger,1 teaspoon minced garlic

2 drops Asian sesame oil

Lettuce Wraps:  top each piece lettuce with the following

Shredded meat from 2 cooked chicken legs (bake at 450F, cool; remove skin, debone)

6 leaves Bibb lettuce

1/2 seedless cucumber, chopped

1 mango, pitted, peeled and diced

1/2 cup seedless grapes

3 scallions, thinly sliced

1/2 cup chopped fresh cilantro

2 ounces Cabot Sharp Cheddar, grated (about 1/2 cup)

Nutrition Analysis – Per 1 appetizer serving     Recipe makes 6 servings.   Calories 156, Total Fat 15g, Saturated Fat 2g, Cholesterol 5mg, Sodium 314mg, Carbohydrates 4g, Dietary Fiber <1g, Protein 1g,  NOTE: to reduce fat, use 50% less fat cheddar and light mayonnaise





Rocket to the FINISH LINE! 24-Hour High Glycemic Index Load

Barely time to text much less plan a 7-day carboload?  Your body does not tweet or text, but it is capable of loading up energy stores of glycogen in just 24 hours.  But, you have to do it by Mother Nature’s carbo-loading rules.  Here goes:

For a 24-hour glycogen load, start with a short, 15-20 minute, near maximum intensity workout,  designed to deplete glycogen stores.  This can be done 1-3 days prior to the race. High intensity is essential, otherwise go for the traditional longer workout to deplete stores, and follow with a traditional carbo-load regimen.  For the 24-hour, high GI approach simply use a “this for that” game plan- i.e., swapping whole grain, high fiber carbs for high GI carbs.  Avoid breakfast cereals based on oats, barley and bran. Sub cornflakes, rice chex, corn chex, puffed rice cereal. Use breads without whole grains, stone-ground flour, or sourdough.  White bread, rice crackers, or white bagels must be on the 24-hour load menu.  Consume potatoes without added butter or margarine, and no french fries. Enjoy canned fruit in heavy syrup  and cooked vegetables.  Avoid whole grains such as quinoa, wild rice, or pasta cooked al a dente.   Pasta cooked until very soft has a higher glycemic index. Drink high GI sport drinks such as Pure Sport Recovery or fruit drinks instead of 100% juice. Use high GI snacks between meals: Clif Bar Bloks, Jelly beans, hard candy, top toast with jelly or jam, snack on Clif bar Cookies ‘n Crème, or Powerbars.  REST after loading essential to maintain stores!  Just go to work and sit at your computer, or drive to your favorite race.  Naturally, you want to stay limber, so easy walking and stretching is A-OK.

Increase Endurance Performance by 7% With Natural Food

Now that I am well into the Master’s age group category, it is at times frustrating (mild language!)  to see the downward slide in performance.  I blame my lack of conditioning on a combination of factors. Like most other Masters’, I have old injuries that keep me from doing much high intensity training.  Recovery time is longer, and I have to spend more time maintaining flexibility so that I can hit the gas and sprint to the finish line without sustaining a muscle pull.  Attitude is number one, training smarter, number two.  If you’re not older and smarter, you are done as a master! 

Staying competitive over age 40 means understanding how to make the most of what you have.  Besides fine-tuning technique and buying the latest equipment, your diet becomes a bigger factor in performance.  Is it possible to eat a diet that raises oxygen delivery?  Yes; but until recently, only the most dedicated  (I couldn’t!) could do so. But now a concentrated food supplement has become available that could rocket your performance.  Beet root extract.  To be exact, the specific compound in beet root that is responsible for its’ performance enhancing effects is the nitrates which are found naturally in beets.

The good news is not only can you ski, bike or run or whatever your passion is at a higher level, it costs you less in lung sucking air effort.  Power lungs translate to power legs and you know it. 

Beets.  More to come on the benefits of high nitrate foods. Stay tuned.  Spinach egg omelets? Beet shots as a pre-load?  Horseradish beet mustard? The right food can give you the first wave finish.  Eat it.  Have more fun. Live better through natural science.


Marquette – NOV 19th.  Mary Connor and Donna Marlor  will be at the Marquette Yoga Center to introduce YOGA FOR A  LEAN LIFESTYLE to the Marquette communty.  Described as a yoga  approach to weight loss and maintenance,  Yoga Center owner, Mary Connor said,  “It is a unique  program for anyone and everyone who has ever struggled with body image, yo-yo dieting, eating disorders and of course excess weight.  Based on the 8 limbs of yoga, when combined with nutrition coaching, this program offers a peaceful approach that is effective for managing holiday stress and eating.  Yoga is an  essential part of the program since research studies have shown that so often overeating is not about food.

TEAM Members Rank in Keweenaw Cup Cyclocross

TEAMS NEWS: – Oct 15th -  Despite windy conditions and drizzle, Janet Koistenen took 3rd place over all in B womens’ Keweenaw Cup Cyclocross, Copper Harbor, MI.    Amy Michaels Womens placed  3rd overall in class A. 

Way to go!

TEAM NEWS: Marlor 12th in Lake Superior Shore Run Half Marathon

October 1 – Marquette, MI – The Superiorland X-C Club annual Lake Superior Shore Run was the site for over 300 runners to enjoy testing their stamina.  Donna Marlor placed 12th female overall with a time of 1:48:47.  “This is a far more technical trail than I am trained for,” said Marlor, “but the scenery is outstanding, so you just want to be there.”

TEAM NEWS: Michaels Wins Age Group at Fat Tire

Copper Harbor Fat Tire Festival - Amy Michaels led the masters women over Labor Day Weekend for a blue ribbon and finished 8th overall.  “It was a very technical trail,” said Michaels, “two hands on the handlebars at all times.”

Connors and Michaels Win Big at Great Deer Chase

Calumet, MI – Two team members, Amy Micheals and Mary Connor raced in the Great Deer Chase Single Track Mt Bike Race .   Amy rode the shorter 15 mile single track race winning 2nd place overall. Mary rode the longer 28 mile race winning 2nd overall in the U.P. Single Speed  category. This race brings out the toughest racers in the upper WI. and UP.   The course is one loop for both the short and long course with 70 percent of the course on technical single track. tough course, yet extreme fun. Great cookies and fruit for post race chow.