eNRG performance

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eNRG performance

Performance Center providing sports nutrition, physiological testing, and endurance coaching services.

Providing performance nutrition coaching, physiological and biomarker testing, and endurance coaching services to fitness enthusiasts and athletes all around the world.

10/10/2025

Pumpkin Pie Protein Bars

These Pumpkin Pie Protein Bars deliver all the warm, comforting flavors of pumpkin pie in a wholesome, protein-packed snack. Made with creamy pumpkin purée, plain Greek yogurt, and natural peanut butter, they provide a perfect balance of protein and healthy fats to keep you satisfied. The addition of chocolate protein powder and dark chocolate chips adds a rich, indulgent flavor while supporting muscle recovery, and walnuts contribute heart-healthy omega-3 fats and a satisfying crunch. Infused with aromatic spices like cinnamon and pumpkin pie spice, these bars are a nourishing and delicious way to enjoy the taste of fall while also supporting your daily nutrition.

Ingredients:

1 15 oz can pumpkin puree
1/2 C plain greek yogurt
1/2 C natural peanut butter or almond butter
32 grams chocolate whey protein powder
1/4 C coconut sugar
2 tbsp coconut flour
1 tsp pumpkin pie spice
1/2 tsp ground cinnamon
1/4 C dark chocolate chips
1/4 C chopped walnuts

Instructions:

Preheat oven to 350°F and line an 8x8 pan with parchment paper.
In a medium bowl, mix together all ingredients until well blended.
Pour the pumpkin mix into the prepared pan and spread evenly.
Bake for 30 - 35 minutes or until edges start to brown slightly.
Let the bars cool and cut into 12 pieces.
Enjoy.

10/07/2025

Chronic Fatigue, Hormones and Nutrition

We are all tired, right? I know I definitely have my moments of feeling run down and exhausted but is it just being tired or not getting enough sleep?

Maybe. Maybe not.

Let’s jump into a topic that I have helped a number of athletes identify and manage - Chronic Fatigue.

It’s not just about being “tired”. I mean, who isn’t, right?

Chronic fatigue is a persistent, overwhelming exhaustion that doesn’t improve with rest and it often interferes with daily life. Have you ever been really unmotivated or just want to lay on the couch all day long and binge watch a new series on Netflix, for multiple days in a row? Yeah, that’s what we are talking about here.

While lifestyle stress and lower sleep quantity and quality can all contribute to chronic fatigue, another, often overlooked, factor is hormonal imbalances and nutrition...

Read more here: https://www.enrgperformance.com/blog/chronic-fatigue-hormones-and-nutrition

10/03/2025

Roasted Brussels Sprouts with Sweet Onion and Balsamic Glaze

This recipe for Roasted Brussels Sprouts with Sweet Onion and Balsamic Glaze is a flavorful and wholesome side dish that combines the earthy crispness of Brussels sprouts with the natural sweetness of caramelized onions and the tang of a rich balsamic glaze. Not only is it delicious, but it’s also packed with nutrients—Brussels sprouts are high in fiber, vitamin C, and antioxidants that support immune health and digestion, while onions provide anti-inflammatory compounds and beneficial plant nutrients. The balsamic glaze adds just the right amount of tanginess without being heavy, making this a balanced, nutrient-dense dish you’ll want to serve again and again.

Ingredients
1 lb of Brussels sprouts
1 small sweet onion
2 - 3 tbsp extra virgin olive oil
3/4 tsp salt (or to taste)
1/2 tsp ground pepper (or to taste)
Premade balsamic glaze or balsamic vinegar reduced to a thick glaze

Instructions
Preheat the oven to 400°F.
Remove the ends and the thicker outer leaves from the Brussels sprouts and cut each Brussels sprout in half. Transfer them to a 8x8 or 9x9 baking pan.
Chop the sweet onion and add to the pan with the Brussels sprouts.
Add 2 - 3 tbsp of extra virgin olive oil to the pan along with the salt and pepper. Stir to coat the Brussels sprouts well.
Bake at 400°F for 30 - 35 minutes or until the Brussels sprouts have softened and are starting to brown.
Remove from the oven and let them cool slightly, then drizzle with balsamic glaze.

*You can easily make your own balsamic glaze by reducing some balsamic vinegar. Bring 2 cups of balsamic vinegar to a boil in a small saucepan. Reduce the heat to medium and let simmer, stirring occasionally. Let simmer for about 20 - 25 minutes or until reduced to about 1/2 cup.
You can experiment and add some seasoning such as garlic and rosemary.

09/30/2025

What Is Brain Fog, How Does It Happen, and the Link to Hormones and Daily Nutrition

No matter what “level” of life you are in, chances are you have experienced brain fog at some point.

The “fog” most people describe is usually feeling mentally “cloudy”, forgetful or even unfocused. Yes, even unfocused can technically be classified as brain fog.

While not a medical diagnosis, it is super common that can impact many things in your life including work, family, career and relationships.

Difficulty concentrating. Slower thinking. Low mental energy. Memory or word lapses. You know that feeling of feeling like your brain is running through molasses?

Yeah, brain fog. Reduced mental clarity and functioning. Nobody wants to get it yet we all seem to from time to time.

So, how does it happen?...

Read more here: https://www.enrgperformance.com/blog/what-is-brain-fog-how-does-it-happen-and-the-link-to-hormones-and-daily-nutrition

brain fog
daily nutrition and brain fog
sport dietitian
sport nutrition
metabolic efficiency training

09/26/2025

Sun Dried Tomato Lentil Soup Recipe

This Sun Dried Tomato Lentil Soup is a hearty and nourishing dish packed with both flavor and nutrition. The lentils provide a rich source of plant-based protein and fiber, making it a satisfying option that supports muscle health and digestive wellness. Carrots and celery add natural sweetness and a boost of vitamins, while sun dried tomatoes infuse the soup with a deep, savory flavor along with antioxidants like lycopene. Simmered together in a flavorful broth with warming spices, this soup is not only wholesome but also a comforting and delicious way to enjoy a nutrient-dense meal.

Ingredients

2 tbsp extra virgin olive oil
1 yellow onion, chopped
2 celery stalks, chopped
2 carrots, chopped
2 cloves garlic, minced
1 tbsp Italian seasoning
1 tsp salt
1 tbsp tomato paste
1 28 oz can of crushed tomatoes
4 cups vegetable broth
1 1/2 cups lentils
1 cup of julienne cut sun dried tomatoes, not packed in oil
optional toppings - fresh basil, shredded parmesan cheese, plain greek yogurt, salt and pepper to taste

Instructions

In a large pot, heat olive oil over medium heat. Add chopped onion, celery and carrots. Cook 5-6 minutes until softened.
Add garlic, Italian seasoning and salt. Cook an additional minute.
Stir in tomato paste, crushed tomatoes, vegetable broth and lentils and sun dried tomatoes.
Cook at a gentle simmer for 30 - 35 minutes or until lentils are soft.
Ladle into bowls and top with any optional toppings such as fresh basil, shredded parmesan cheese, a spoonful of plain greek yogurt and any additional salt and pepper to taste.
Enjoy.

09/23/2025

Is Weight Gain a Problem or a Symptom?

Read that title one more time and think about it for a few more seconds. It’s a profound question, really.

There has been an extremely long and complex debate whether or not gaining weight (or losing it) is as simple as adjusting the energy balance equation, or calories in versus calories out. I am not going to dive into that debate in this article. Rather, I would like to introduce another part of the complex pathways of gaining or losing weight.

Let’s chat about hormones and inflammation...

Read more here: https://www.enrgperformance.com/blog/is-weight-gain-a-problem-or-a-symptom

09/19/2025

Quick and Easy Fresh Salsa Recipe

If you're a gardener you are probably looking for ways to use those tomatoes that are especially plentiful this time of year. This Quick and Easy Fresh Salsa recipe is the perfect way to make use of fresh, garden-ripe tomatoes or any tomato. Bursting with flavor from tomatoes, green onion, cilantro and lime, it comes together in just minutes, making it a go-to for busy weeknights or last-minute gatherings. Whether you’re scooping it up with tortilla chips or spooning it over tacos, this simple homemade salsa is a fresh, vibrant option that celebrates the best of the season.

Ingredients

2 C chopped fresh tomato
3 green onions, chopped
1 tbsp avocado oil
1 1/2 tsp dried cilantro
1/4 tsp salt
splash of lime juice

Instructions

Combine tomatoes and green onion in a bowl. Top with avocado oil, cilantro and salt and stir well to mix.
Add a splash of lime juice.
Enjoy.

09/16/2025

Fueling for XC Season: A Guide for Middle and High School Runners

Cross country season may already be underway, but it's never too late to learn how to fuel properly. Nutrition is important at any age and especially vital for young athletes. Let’s start by understanding macronutrients, which will help you visualize what your meals and snacks should look like.

Macronutrients include carbohydrates (carbs), protein, and fats. These are needed in large amounts to keep your body functioning well, especially during training and competition. Carbs are your body’s primary fuel source. Complex carbs, such as whole grains, beans, fruits, and starchy vegetables like potatoes, corn, and peas, take longer to digest and provide longer-lasting energy. These are best eaten three to four hours before a run or after a run. Refined carbs, such as white bread, pasta, white rice, and some granola bars, are easier to digest and provide quicker energy because they’ve been stripped of fiber. Simple carbs, like applesauce, juice, maple syrup, fruit snacks, sports drinks, and gels, are digested very quickly and are ideal within 30 minutes of a run or during exercise...

Read more here: https://www.enrgperformance.com/blog/fueling-for-xc-season-a-guide-for-middle-and-high-school-runners

09/12/2025

Crockpot Chicken and Wild Rice Recipe

This Crockpot Chicken and Wild Rice recipe is the perfect hands-off meal, bringing together tender chicken breast, nutty wild rice, and a medley of fresh vegetables for a nourishing dish. Carrots, celery, green beans, and mushrooms simmer slowly to create a rich, comforting flavor, while turmeric and thyme add a warm, earthy depth along with an extra boost of antioxidants and anti-inflammatory benefits. With everything cooked low and slow in one pot, this recipe delivers a balanced, flavorful, and wholesome dinner that’s both hearty and nourishing.

Ingredients

2 boneless chicken breast
1 1/2 C uncooked wild rice blend
3 1/2 C chicken broth
2 tbsp olive oil
1 yellow onion, chopped
2 carrots, chopped
2 celery sticks, chopped
1 C green beans, cut into 1 - 2 inch pieces
1/2 C sliced mushrooms
2 - 3 garlic cloves, minced
1 1/2 tsp salt
1 tsp ground black pepper
1 tsp turmeric
2 tsp dried thyme
1 tsp dried rosemary
1 tsp paprika

Instructions

Add the rice to the crockpot and pour the chicken broth over the rice. Add the 2 tbsp of olive oil and stir well.
Place the chicken breasts and chopped vegetables in the crockpot. Add all the seasonings and stir slightly to mix.
Add the lid to the crockpot and cook 5-6 hours on low or 2-3 hours on high. Stir several times during cooking.
Add a bit of water towards the end of the cook time if needed. This will be a hearty dish with little liquid left at the end of cooking.
Using a couple of forks, shred the chicken breasts. Give the mixture a final stir and enjoy.

09/09/2025

What is Hydroxytyrosol?

It’s a mouthful, I know.

And I bet you haven’t heard of this wonderful compound that you should really be introducing into your daily nutrition plan, so let’s get into it.

Hydroxytyrosol is a polyphenol found in our beloved extra virgin olive oil (EVOO). This potent antioxidant has been studied for its potential to protect against various diseases, which means it could have amazing health benefits.

So what exactly is hydroxytyrosol? Great question! Hydroxytyrosol is a derivative of tyrosol, is a powerful antioxidant found in the leaves, fruit and oil of the olive tree. In fact, it is one of the primary polyphenols responsible for the health benefits associated with olive oil consumption.

Some of the health benefits that hydroxytyrosol is known to have include the following:

Read more here: https://www.enrgperformance.com/blog/what-is-hydroxytyrosol

09/05/2025

Black Bean Dip Recipe

Football season is here and so is the game day snacking. This Black Bean Dip is a wholesome and flavorful twist on a game-day classic, making it the perfect healthy alternative to traditional bean dips during football season. Made with protein-packed black beans and creamy non-fat Greek yogurt, it delivers a rich and satisfying texture without the excess calories or fat. Spiced to perfection and with a kick of heat from fresh jalapeño, this dip is both delicious and nutritious, offering a good source of fiber, plant-based protein, and probiotics. Serve it with fresh veggies, and/or avocado oil tortilla chips for a delicious snack that everyone will enjoy while cheering on their favorite team.

Ingredients:

2 15 oz. cans black beans, rinsed and drained
1 C plain, non-fat greek yogurt
1 14.5 oz can diced tomatoes, drained
1/2 - 1 tsp salt
1/2 tsp ground black pepper
1/2 tsp garlic salt
1/2 tsp onion powder
1/2 tsp cumin
1/2 tsp cilantro
1 tbsp lime juice
1 - 2 tbsp diced jalapeno pepper
optional garnish - chopped tomatoes, fresh cilantro, chopped green onion

Directions:

In a food processor or blender, combine all the ingredients (except optional garnish) and blend until smooth. If you are using a blend, you may need to stop and mix the ingredients and then continue blending.
Once the dip is smooth, transfer to a bowl and garnish with any of the optional garnishes if desired.
Serve with carrot sticks and/or avocado oil tortilla chips.

09/02/2025

Maqui Berry: A Potent Superfruit for Health and Performance

Have you heard of the maqui berry? It’s a vibrant purple fruit that tastes slightly tart and is linked to better heart health and blood sugar control. It also helps support healthy aging and takes top honors on the ORAC (Oxygen Radical Absorbance Capacity) scale, even compared to blueberries, acai and goji berries. Getting your hands on the actual, fresh berry is pretty tough and will cost you a pretty penny, which is why it is more popular in supplement and powder form.

Turns out that the two major components that it contains are anthocyanin and delphinindins, which help in reducing oxidative stress and inflammation.

Here are the top health benefits associated with consuming maqui berries:

Read more here: https://www.enrgperformance.com/blog/maqui-berry-a-potent-superfruit-for-health-and-performance

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Littleton, CO

Telephone

+13032427955

Website

http://www.enrgperformance.com/

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Our Story

eNRG Performance was started by Bob Seebohar, an out of the box Sport Dietitian, Exercise Physiologist, and Endurance Coach. Bob has formed a team of Registered Dietitians and expert endurance coaches to help serve the needs of active individuals and athletes. We are located in the beautiful foothills of Colorado!