Sunday, March 22, 2009

Recipe of the Week

Kay's Black Bean Goodness
2 cups black beans cooked or 1 can drained not rinsed
1/2 cup chopped green pepper
1/2 cup chopped red onion
1 large, chopped celery stalk
2-4 cloves garlic minced
1 tsp cumin
1 tblsp olive oil
1/4 tsp cayenne pepper
1/3 cup hummus
1/2 cup rolled oats
3/4 cup bread crumbs
Mash or puree half the beans. Add reserved beans and all other ingredients except hummus and bread crumbs. Use a wooden spoon and mix in a large bowl. Add enough hummus to moisten mixture. It usually takes more than 1/3 cup of hummus. With your sticky mixture form patties and coat with bread crumbs on each side. Broil until brown, about 10-15 minutes per side.
Yes, This sounds a little weird. We tried my mom's recipe the other night for the first time. I have to say that it was TASTY!! I ate this black bean creation over a bed of brown rice. GOOD STUFF!! Plenty of fiber and protein. Add a green mixed salad. Give it a shot. My mom usually hit a home run with her recipes. Trainer Todd

Recipe of the Week

Poppy Seed Dressing
1/3 cup honey
1 tsp salt
2 tbsp white vinegar
1/2 tbsp dry mustard
3/4 cup canola oil
1 tbsp onion, chopped
3 tsp poppy seeds
Combine all ingredients in a jar and shake vigorously. This is a light dressing great for summer. I like it over fresh spinach with fresh fruit such as strawberries or dried cranberries.

Sunday, March 15, 2009

To Stretch or Not to Stretch

This is an email that I received from Dr. Laurie Buob. She is a Chiropractor at Performance Wellness where I'm a patient. Enjoy!!
To stretch or not to stretch? That is the BIG question. It's hard to find the right answer since research has opened up a whole new can of worms. Certain types of stretching (dynamic, static) seem to be appropriate at certain times (pre/post training), for certain reasons (injury prevention/recovery).
What we know:
Types of stretching: Dynamic, Ballistic, Static, PNF, AIS.
Reasons behind stretching:
Injury prevention
Injury recovery
Increase flexibility
Increase performance
Reduce pain
So, how do you know what to do when? Based on research and clinical experience, here's a very brief synopsis. I have only chosen 2 forms of stretching.
Dynamic: Use dynamic stretching before you workout. Dynamic stretching gets your muscles ready for activity and is usually sport specific. It's also another way to warm up. Dynamic stretching involves repetitive movements to the end ranges of motion. For example: leg swings forward and backwards to work the hip flexors and extensors to gear up for running.
Static: Use static stretching after you workout and at any time during the day ONLY when you are warm(after showers, brief walk). Static stretching is recommended to increase flexibility and aid in injury rehabilitation. if doing static stretching to increase flexibility, It is advised to only stretch those areas that are tight and joints that are hypermobile (decreased range of motion). Also, to have permanent results, one must stretch a particular muscle for more than 30 seconds 4-5 times a day. Results will plateau around 6-7 weeks of constant stretching. Static stretching involves lengthening a muscle for an extended period on time.
Static stretching before a workout has been shown to decrease explosive performance. A prolonged stretch on a tendon can initiate a reflex mechanism to inhibit the muscle you are stretching. However, dynamic stretching has been shown to increase performance as it is hypothesized that dynamic stretching helps to coordinate sport specific movements.
More research is needed to determine if stretching prevents injuries and stretching for pain as well. The current research is contradictory.
Well, I hope this is insightful. So enjoy those walking forward reach downs and single leg knee hugs. Remember to stretch with variety!! Trainer Todd
You can find Dr Laurie Buob, D.C., M.S., ART & Graston at Performance Wellness (491-7772) off of Farwest and Mopac. Here is the link to their website

Tuesday, March 10, 2009

Change those old eating habits!!

HELLO ALL!!! It looks like summer, I mean spring is here!! Now that we have sprung those clocks forward, we have more daylight to enjoy. This is a good time of year to toss out some of those old eating habits and retool your diet. Variety is the spice of life, so mix up those foods and enhance your diet.
Eating the same old breakfast every morning? It is time to try some new foods. Try some scramble egg whites with a sprouted wheat bread, that contains a higher protein value. How about cottage cheese with fresh berries instead of the same old cereal!
Spring brings new produce to our markets with lower prices when in season. How about some fresh berries, melons, and maybe let your hair done, get crazy with some fresh pomegranate or mango. Lets not forget about those veggies!! You can zest up your plain salad with summer squash, asparagus or artichoke.
Hydration, hydration, hydration. Do you get tired of hearing that? A GREAT way to stay hydrated throughout the summer is to try new beverages. There are many hydration brands and flavors on the market today. Don't forget those fresh juices to kick start your mornings.
Finally, If you are like me you dread that weekly grocery shopping experience. I'm the KING of grocery store rut shopping. I buy the same products every week. Do your homework. Plan a menu out and take inventory of what ingredients you will need for your menu. This way you only need to make one trip. Also, I have found that if I have a weekly menu on the fridge I won't eat out as much.
Get in that kitchen and get cooking!!! Trainer Todd

Recipe of the Week

Spring POWER Smoothie
3/4 cup frozen mango chunks
1 banana sliced
1/2 cup cantaloupe diced
1/3 cup low fat vanilla yogurt or 1 scoop vanilla whey protein powder
1/4 cup nonfat vanilla soy milk

Place all ingredients in a blender or food processor and puree until thick and smooth. Sprinkle some organic granola on top for extra texture. This is a GREAT spring/summer breakfast. Especially if you have just completed your morning workout and need a little extra help cooling off and refueling. DRINK UP, Trainer Todd

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