Thursday, February 19, 2009

Recipe of the Week

Spicy Spaghetti Marinara
1 pound whole wheat spaghetti
1 small onion, chopped
3 garlic cloves, minced
1 cup red wine
1 can plum tomatoes, chopped
1 can diced tomatoes
2 teaspoons dried basil
1/2 teaspoon red pepper flakes

Cook spaghetti according to package directions and strain. Warm oil in a large saucepan over medium high heat. Add onion and cook 5 minutes. Stir in garlic and cook 1 minute. Stir in wine and cook 2 minutes. Add tomatoes with juice, basil, and red pepper flakes. Cook, uncovered for 20 minutes. Serve over spaghetti.
Makes 4 servings
Roughly per serving:
583 calories, 18g protein, 97g carbohydrates, 9g fat, 0 mg cholesterol, 467mg sodium, 6g fiber
This is a GREAT sauce without a lot of prep or kitchen time. I've noticed that the sauce will taste better when you use a nicer red wine!! Give it a try, Trainer Todd

Tuesday, February 17, 2009

Choosing the right protein powder

Choosing the right protein powder can be a challenge. There are numerous products on the market that usually claim you will get big consuming there products. Most of these products contain a laundry list of ingredients. You might notice ingredients like casein(milk)proteins, whey protein concentrates, artificial sweeteners and flavors, and some may contain preservatives. What happen to just plain "protein"?
Protein powders can be a handy tool to fill the gap between daily protein intake needs to our actual diets. I have tried most of the popular brands on the market today. I have noticed a trend, that the better the taste, the more ingredients they have. Hmmmmm....
I don't usually get up on my soap box, but I have found a great protein powder. HAMMER WHEY, is 100% whey protein isolate. The only other ingredients are Glutamine and natural flavors(vanilla or chai). WOW!!
What is the difference between whey protein concentrate versus whey protein isolate?
Well, I'm glad you asked!
Whey protein concentrate runs only 70-80% protein. Whey protein isolate runs 90-97% protein. Simply put, whey protein isolate is a purer protein, more bang for the buck! Whey protein isolate is also virtually lactose and fat free. Hammer Whey provides you with a cleaner, higher quality protein without breaking the bank. I know, I sound like an infomercial.
So, give it a shot!! You can visit there website at
Trainer Todd


Congratulations to OTEF client Kari Hernandez for finishing her first half marathon. She ran the AT & T Half Marathon in 2:48:47. Not bad for her first running event with only 10 weeks of training preparation! She picked a tough course to start with. I'm proud of her desire, dedication, and determination through training for this run with a newborn at home!! So what are you waiting for? There are no excuses to set a fitness goal and attain it!! Get to it!!! Trainer Todd

Quote of the week


"If you want to avoid disappointing others, don't disappoint yourself."

"I always try to make sure that my expectations are higher than those of the people around me."

- President Barack Obama-
Taken from the Jan/Feb 2009 issue of Women's Health

Sunday, February 8, 2009

Recipe of the Week

Slow Cooker Lasagna
1 pound uncooked 95% lean ground beef
1 small onion, chopped
1 medium garlic clove, minced
28oz canned crushed tomatoes
15 oz canned tomato sauce
1 tsp dried oregano
1/2 tsp dried basil
1/4 tsp crushed red pepper
1 cup part skim ricotta cheese
1 1/2 cup part skim mozzarella cheese, shredded
6 items dry lasagna noodles, no cook
1/2 cup shredded Parmesan cheese

Heat a large nonstick skillet over medium high heat. Add beef, onion, and garlic; cook , stirring frequently, breaking meat up as it cooks, 5-7 minutes. Stir in crushed tomatoes, tomato sauce, oregano, basil, and red pepper, simmer 5 minutes to allow flavors to blend.
In a medium bowl, stir together ricotta cheese and 1 cup of mozzarella cheese.
Spoon 1/3 of beef mixture into 5 quart slow cooker. Break 3 lasagna sheets in half and arrange over beef mixture, top with half of ricotta mixture. Repeat with another layer and finish with remaining 1/3 of beef mixture.
Cover slow cooker and cook on low setting for 4-6 hours.
Sprinkle 1/2 cup of mozzarella and Parmesan cheese mixture over beef mixture. Cover and set aside until cheese melts and lasagna firms, about 10 minutes.
This recipe yields 6 servings. This is a great tasting and easy lasagna recipe. It is also a low fat recipe. ENJOY, Trainer Todd

Quote of the Week

"I don't expect success, I train for it!"
- Ryan Reynolds- Actor

Sunday, February 1, 2009


Well it is February already!!! Now that the new year has begun it is time to settle in to your fitness plan and begin to work on those New Year Fitness Resolutions!! I'm in the same situation as everyone else this year. I plan to have a strong year for running, so I will be focused on my fitness and diet along with you all. I will post my race results and my weight on this blog. I will also post my bad eating habits!! Please let me know what I can help you with as the year progresses. I would like this year to be a GREAT one for everybody.
We have a new shipment of OTEF T-shirts available. Let me know if you did not receive one or if you have a friend or family member who would like one. OTEF green friendly water bottles are on the way!! I will be distributing these 24 oz. reusable bottles when they arrive.
I will be kicking off Morning Core Class at Auditorium Shores in March!!! Please contact me if you are interested. This will be a 60 min class twice a week for 6 weeks. It doesn't get much better than waking up with Trainer Todd.
Look for Trainer Todd's Saturday Morning Fit Camp to start back up in March once the weather gets more stable. This is a 60 min outdoor class once a week for a 6 week period. More details to follow!!
OTEF will be a sponsor for the Austin Runners Club Daisy 5k on Saturday Feb. 28th. Come out and run with Trainer Todd!!
Do you know someone who is interested in personal training???? Have them give me a call and earn yourself a free training session for the referral!!

Recipe of the Week

Pineapple Thai Rice
4 green onions
1 large red chili or poblano pepper, seeds removed
2 TBS cilantro
4 cups cooked brown rice
1 can (20 oz) pineapple tidbits, drained
1 TBS olive oil
1 tsp minced garlic
1.5 TBS soy sauce, low sodium
1 package frozen cooked shrimp, thawed and rinsed with cold water

Place green onions, chili pepper, and cilantro in a food processor and finely chop ingredients. Mix pineapple with chopped ingredients in a small bowl. Heat in a large skillet on medium and add garlic. Saute garlic for 30 seconds. Add soy sauce and pineapple mixture to skillet, heat to boil. Remove from heat and add shrimp and rice. This will yield 6 servings!
This is a fast, tasty, low fat meal!! The shrimp don't reheat very well, so leftovers are tough!!!
GET in that kitchen!! Trainer Todd

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