Fantastic Food Friday

Liquid Gold...?
 
Known in health circles as "liquid gold" and "nature's multi-vitamin", raw honey is packed with healing properties -- and it tastes fantastic! Vitamins such as B1, B2, B3, B5, B6, and even antioxidant-rich vitamin C are found in raw honey. It also contains minerals like magnesium, potassium, calcium, sulphur, and phosphate.  

With antibacterial and anti-fungal and immune-boosting anti-viral properties raw honey has been used in traditional medicine for the treatment of ulcers, diarrhea, bronchitis, and gastrointestinal issues.  Raw honey is used in a whole host of home health remedies from treating morning sickness, sore throats and sinus problems to serving as a natural sleep aid.  

How I am using it:  As a substitute for my usual coffee beverage when trying to cut back on caffeine,  for a soothing after dinner drink, and as a healthier alternative to hot chocolate for my kids.  

Raw Honey Milk Steamer

Simply add a heaping teaspoon of organic raw honey to steamed (or warm) milk of your choice.  Add a little vanilla and sprinkle with cinnamon for a hint of fall.  You may not even miss your usual cup of coffee!

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My First Olympic Triathlon - Motivational Monday

On Sunday, September 23, 2012 I participated in my very first triathlon and true to form, rather than starting with a Sprint distance, I went right for the Olympic.  This race was at Tempe Town Lake and consisted of a 1500m swim (that's about a mile), a 26 mile bike ride, and a 6.2 mile run.  I decided to do this event because I've always been a person who works out and stays fit, but generally doesn't practice or train for anything specific.  I blame it partly on good genes and partly on laziness.  With an event like this I knew that I HAD to train and I was determined.

 Tempe Town Lake - The Start of the Olympic Triathlon

The Swim
I've always been a swimmer.  My mom was a lifeguard and I grew up around pools.  As a teenager I did some life-guarding and even taught swimming lessons.  What I never have been is a fast swimmer, so I decided to join the Phoenix Master's Swim Club.  It was an eye-opening experience.  I knew I was slow, but compared to these people I was really, really slow.  Men and women of all shapes and ages were making me think I belonged in the kiddie pool!  However, week after week I kept going.  I did the drills (even though I had no idea what they were talking about for the first couple weeks) and I swam lap after lap.  It was frustrating for me because running is something I can just do and swimming is something that I have to practice and practice and practice.  I even did a practice lake swim (and had a full-out panic attack), but tried again a couple days later with the new attitude that my goal wasn't to win the swim, it was just to finish it and still feel good for the ride and the run.  All that practice paid off!  I didn't win the swim by any means, but I swam front stroke the entire way (even sprinted the last 100yards) and felt fantastic coming out of the water.  Finishing that swim was a huge boost of confidence that I needed to motivate me on the bike!

 Coming in for the end of the swim (that's me in the red cap).

The Bike
Again, I've always ridden a bike.  I used to commute to school and to work all the time...but that was a short and leisurely commute. I needed to learn to ride a road bike (it seems easy, but the clipped in pedals, skinny tires, and aerodynamic body position is more difficult than I estimated).  A very awesome friend who also happens to be a multiple Ironman competitor lent me a bike and inspired me to do this.  The bike was great but I started noticing with the training that my back would ache after long rides, but I ignored it and figured it was just part of getting used to riding.  Finally, a few weeks before the race I decided to get my bike properly fitted at a bike shop and discovered that I was badly arching my back.  A few simple adjustments made the ride feel so much better and I wish I had done it sooner, because I'm still trying to heal the tightness I created in my back.  The bike segment of the race is as much technical as it is physical - learning to change flats, good body position, proper equipment, and using the ride time to refuel and rehydrate.  In the end, the bike leg was my favorite and I cut 20min off my expected time!  I especially loved it because the race route consisted of 6 mini loops, which means I got to ride past my amazing cheering section six times :D

 The Start of the Bike Leg

The Run
I'm a runner.  I love to run.  I do not however like to run for no reason.  I run when I play Ultimate Frisbee, I run in races, but I have a really hard time training for a run (especially by myself).  The biking and swimming were my weakest parts, so I spent the bulk of my training on those and then focused on transitioning from the bike when I did the run training.  The unexpected part of the run were the "lead legs" - I was told that after the swim and bike, my legs would feel like lead, but it was unreal.  Both of my feet were asleep and my legs were tired and the result was a sensation similar to carrying 10lb weights as shoes.  It was a 6 mile run and it took me almost 4 miles to finally feel my feet and pick up the pace.  I felt really great coming in the last 2 miles and even past a friend coming up over the Mill Ave bridge.  As I ran over the bridge I just couldn't stop smiling.  I was playing the race over in my head and I was so very proud of what I was about to accomplish.  The pure joy of it all provided me with an extra jolt of energy as I turned the last corner, heard my friends cheering at me, and cruising in to finish the race... 15min ahead of what I expected!!!

 Finishing Strong at the End of the Run

Both the training and the race were challenging and totally rewarding.  I was pushed to my limits physically, I met new friends at Phoenix swim club, I found a new love in biking, and I realized how my diverse training at Boot Camp helps me in so many different activities.  I can't wait for the next one ... maybe even a half Ironman ;-p

Finished with a Smile

          


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Fantastic Food Friday

Fresh, Flavorful and Fantastic!

Adding fresh herbs to your recipes is a quick and easy way to transform ordinary dishes into exciting meals without adding extra fat, salt or sugar. 

Lemongrass Cilantro Chicken

Adapted from: Food & Wine 2012
Serves 4 | Prep Time: 15 minutes | Cook Time: 15 minutes

Ingredients:
4 boneless chicken breast halves with skin

Marinade:
2 stalks lemongrass, white part only, cut into 1-inch pieces, pounded and bruised
1 cup packed chopped cilantro
4 large shallots, coarsely chopped
8 tablespoons (~120ml) vegetable oil

Honey Dipping Sauce:
5 tablespoons (~75ml) water
1 1/2 teaspoons sugar (if desired)
2 teaspoons honey
1/4 teaspoon crushed red pepper
1 tablespoon white vinegar
1 tablespoon fish sauce
Salt and freshly ground black pepper to taste
1 cup small mint leaves for garnishing
1 lime, sliced for garnishing

Method:
Combine the ingredients for the Marinade in a shallow dish. Transfer the chicken into the dish and coat well with the Marinade. Cover the dish and marinate overnight.
Prepare the Honey Dipping Sauce by combining the water, sugar and honey in a small saucepan and heat it over medium heat. Stir until sugar dissolved. Pour the mixture into a bowl and add the crushed red pepper. Let it cool to room temperature before adding the white vinegar and fish sauce. Add salt and freshly ground black pepper to taste. Refrigerate until use.

To grill the chicken, scrape the marinade off the chicken breast. Season the chicken with salt and freshly ground black pepper to taste. Grill the chicken with skin side down for about 3-4 minutes, until the skin is lightly burned and crisp. Reduce the heat or move the chicken to another part of the grill with lower heat. Let it cook for another 2 minutes. Turn the chicken over and cook until desire tenderness, about 4-5 minutes.

Let it rest for 3-5 minutes before slicing the chicken. Serve with warm steamed rice.

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What Are You Eating?

Do you REALLY understand the things that you are eating?

Do you REALLY understand the “foods” that you are putting in your body?

The best goal to have is to consume foods that will nourish and fuel the body.

Yes we are all human and may crave some of the most unhealthy things to eat…BUT there is a time and a place to enjoy them in MODERATION!

Reaching your health and fitness goals can be done best by eating right and sticking with your workout schedule.

Happy Wednesday!



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Soup's On

Fantastic Food Friday

With chickpeas for fiber to keep hunger at bay -- nearly 11 grams per cup, in fact -- Rich basil pesto for anti-inflammatory properties, blood sugar regulation and amazing flavor, and fire roasted tomatoes loaded with the cancer fighting antioxidant powerhouse, lycopene; this fantastic soup will fuel your run, jump start weight loss and help maintain all around wellness. 

Tomato Chickpea Pesto Soup

Ingredients
1/2 diced medium onion
1 tablespoon olive oil
1 minced garlic clove
1 28-ounce can fire-roasted crushed tomatoes
1/3 cup water
1 teaspoon sugar
1/2 teaspoon salt
black pepper
1 15-ounce can drained, rinsed chickpeas
basil pesto - jarred or make your own basil and walnut pesto

Directions
1. In a pot, saute 1/2 a diced medium onion in 1 tablespoon olive oil over medium heat till soft. Add 1 minced garlic clove; cook 30 seconds. Add one 28-ounce can fire-roasted crushed tomatoes and cup water; bring to a boil. Add 1 teaspoon sugar, 1/2 teaspoon salt, and black pepper.

2. If you like a smooth soup, puree mixture in a blender. Transfer back to pot. Add one 15-ounce can drained, rinsed chickpeas. Cover and simmer 10 minutes. Top each serving with a dollop of jarred basil pesto or, even better, go here  for my favorite homemade pesto recipe!
 
Nutritional Facts per serving CALORIES 299.6 CAL
FAT 8.9 G
SATURATED FAT 1.5 G
CHOLESTEROL 1.7 MG
SODIUM 1117.7 MG
CARBOHYDRATES 48.7 G
TOTAL SUGARS 2.2 G
DIETARY FIBER 10.5 G
PROTEIN 11.2 G
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Fantastic Food Friday

Wrap up dinner with this low cholesterol, high calcium, high fiber, protein packed recipe courtesy of Eating Well.

Creamy Avocado and White Bean Wrap

  

Ingredients

• 2 tablespoons cider vinegar
• 1 tablespoon canola oil
• 2 teaspoons finely chopped canned chipotle chile in adobo sauce, (see Note)
• 1/4 teaspoon salt
• 2 cups shredded red cabbage
• 1 medium carrot, shredded
• 1/4 cup chopped fresh cilantro
• 1 15-ounce can white beans, rinsed
• 1 ripe avocado
• 1/2 cup shredded sharp Cheddar cheese
• 2 tablespoons minced red onion
• 4 8- to 10-inch whole-wheat wraps, or tortillas

Preparation

1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

Nutrition

Per serving: 346 calories; 17 g fat ( 4 g sat , 9 g mono ); 15 mg cholesterol; 44 g carbohydrates; 12 g protein; 13 g fiber; 462 mg sodium; 491 mg potassium.
Nutrition Bonus: Vitamin A (60% daily value), Vitamin C (45% dv).
Carbohydrate Servings: 2
Exchanges: 2 1/2 starch, 1 vegetable, 1 lean meat, 2 fat

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Wednesday Wisdom -Sometimes you just need to Take a Break

For most of us, the hardest thing to do when we have an injury is to TAKE A BREAK!  Especially when we're on track and really sticking to a workout routine.  Mentally, we want to keep going.  We want to push through the pain and hope it goes away.  I am personally guilty of this regularly. 

BUT...

the truth of it is - if you give your body the time it needs to heal, you will be helping yourself in the long run.  For example, if you jack your back (I did this two weeks ago riding a bike that wasn't fitted properly) you can keep exercising through the pain and you'll slowly feel like the pain is decreasing, until one wrong move and you jack it again.  This cycle can go on for weeks, even months.  Whereas if you take a couple weeks off and let it heal properly (which I ended up doing ... not by choice, but by circumstance), you can get back at your workouts full force when you're better.  Now you've only missed 2 weeks instead of the off and on for eight months of trying to fight through.  I really believe it takes more strength to hold back and rest than to push through and hurt yourself.  But what do I know ... I'm just a trainer ;-)

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