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Ahoy Mates! No Mascot Brigade Brigadier or Pirate of Play can achieve their promise if they fail to manage a proper diet. Simple, yet profound and any suggestion otherwise is hogwash! Brigadiers, without the proper dietary support the utmost potential of an athlete or R-World adventurer will not be realized.

In response to a series of requests from Brigadiers in Training, I am pleased to publish a number of my favorite recipes that I have stumbled upon from great coaches such as Renegade Training’s John Davies & Right Coast Pro’s JJ Johnston. Each recipe is relatively simple to prepare with items readily available at local grocers. In addition I encourage all readers to either cultivate a garden that includes raspberries or if possible support local farm initiatives that include said crop.

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Raspberry Banana Overnight Oats Ingredients:

225 grams organic Greek (style) Yogurt

240 ml. Almond Milk (natural, not sweetened)

70 grams Porridge

150 grams Raspberries

50 grams Walnuts

1 large Banana

Methods of Preparation In a large mouth mason jar combine almond milk, porridge, raspberry, greek yogurt and stir. Secure lid close and refrigerate overnight or no less than four hours. Serve in morning or no less than four hours later, topped with walnuts and sliced banana

Nutritional Summary* Calories 643 Fat 18 Carbohydrates 87 Protein 30

You can find Coastee & the Mascot Brigade on Twitter, Join our adventures at: MascotBrigade & CoasteeRCP

The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. The information provided in this column is not medical advice and relying upon it shall be done at your sole risk. We are just a bunch of happy go lucky mascots after all. Go Play!



Ahoy Brigadiers, and Pirates of the Playground, welcome to Mascot Coastee’s “Mascot Brigade” a fun seeking group of happy go lucky Mascots who like adventuring to playgrounds around the world to just ‘play’

Our ambassadors, aka Brigadiers, encourage kids to ‘unplug’, go outside, and head back to the playground so they can just play. We like to encourage young Brigadiers in training to make healthy eating choices, avoid sugar laden drinks, as well as study music and the arts. Hope you enjoy our site, see you on the playground.