About GOLD President, Colette Harris

Welcome to GOLD! I'm thrilled you've found this site. GOLD Athlete Mag was built out of a passion for creating a community where female athletes can connect and learn about how to take care of their minds and bodies. As a former competitive figure skater, I know that sports are filled with ups and downs. GOLD is here to help you through the tough times and celebrate your accomplishments

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About Colette

Colette (House) Harris is a former competitive figure skater, life coach, and journalist. She competed internationally as an ice dancer representing Lithuania. She is the author of Maddie Takes the Ice, a middle-grade novel about overcoming competition anxiety. She holds a Bachelor of Arts degree in Psychology from DePaul University and a Masters of Science degree in Journalism from Northwestern University's Medill School of Journalism. She is a certified life and health coach through the Institute for Integrative Nutrition and IPEC, the Institute for Professional Excellence in Coaching.

Make a Banana Kale Smoothie in Under 10 minutes

Make a Banana Kale Smoothie in Under 10 minutes

By Christine Steinmetz and Colette House

Collegiate sports dietitian, Christine Steinmetz, constantly gets requests for recipes athletes can make quickly and take on the go as an alternative to the drive-through between school, practice, tutors, and homework.

To combat the time crunch dilemma, Steinmetz focuses on creating recipes that pack in as many nutrients as possible and take less than 10 minutes for athletes to make. Steinmetz loves sharing quick and easy smoothie recipes, like her Banana Kale Smoothie, with her athletes. This sweet-tasting drink is packed with carbohydrates, protein, and omega-3 fats. In addition, it’s rich in potassium, vitamin C, and vitamin K.

 Christine’s Banana Kale Smoothie

Ingredients                                                                                      Kitchen Gadgets

1 banana                                                                                           1 Blender

2 cups of kale or ½ cup frozen kale

Vanilla Greek Yogurt, Kefir, milk, or milk substitute

1-2 tsp of flaxseed or chia seeds

1 tsp honey or maple syrup

Dash of vanilla extract

Pinch of cinnamon

Cooking Instructions

  1.  Combine all ingredients into a blender.
  2.  Blend until smoothie as a smooth liquid texture. If the smoothie is too thick, add more liquid to cut through the creaminess. If too thin, add ice cubes to thicken.


Christine’s Pro Tips:

Have an athlete who wants to increase weight and strength but has trouble sneaking in calories or eating enough? Smoothies can be a great bedtime snack, and adding nut butters like almond butter or peanut butter can really help calories add up quick!

Use your favorite fresh fruit, such as berries, in the summer when they are in season. Use frozen berries in the winter to still enjoy your favorite foods and cut down on cost.

It’s easy to create smoothies based on preference. Use the fruits and veggies you like best to create your own unique smoothie recipe.



Two Time Olympian Christina Loukas dives into her next chapter

Two Time Olympian Christina Loukas dives into her next chapter