Monday, July 27, 2009

Recipe of the Week

Reddaway's Pizza

1 large red onion, thinly sliced
2 cloves garlic, minced
2 tablespoons olive oil
4 whole wheat pita rounds
1 large tomato, quartered & sliced or 1 cup cherry tomatoes, sliced
3 mushrooms sliced
3/4 cup shredded reduced fat mozzarella cheese or try almond cheese
1/4 cup finely shredded Romano cheese
1/4 cup small fresh basil leaves or shredded fresh basil

In a medium sauce pan cook onion slices and garlic in hot olive oil over medium heat, covered, for 10 to 15 minutes or until onion is very tender, stirring occasionally. Add mushrooms and cook until they are tender. Set aside. Toast pita bread lightly on each side under the broiler. Top toasted side of each bread round with onion mixture, sliced tomato and cheeses.
Return the bread rounds to the broiler until cheese is melted and toppings are heated through. Remove from broiler and top with basil before serving.
I haven't tried this recipe yet, but it was sent to me from a very reliable chef, MOM!! She hasn't lost her touch in the 37 years that I have been feasting on her cooking. She prepares this recipe with almond cheese to keep the cholesterol out. I hope to give this a go soon!! TRAINER TODD

Monday, July 20, 2009

Heat Exhaustion & Heat Stroke

HELLO ALL!! I don't mean to scare you with the blog post title. I thought this would be good information to have for all of you exercising or playing in the heat this summer. We have had a HOT summer so far in Austin. I sure have been enjoying my afternoon runs and rides! So I have found these symptoms and prevention facts for heat exhaustion & stroke interesting.
Heat exhaustion often occurs when people exercise, work or play in a hot and humid environment causing the loss of fluids through sweating that lead to the body overheating. The person's temperature may be elevated, but not above 104 degrees F. This typically occurs when people are not well adjusted to heat exercise.
At high temperatures, the body cools itself largely through evaporation of sweat. When it is humid, this mechanism does not work properly. The body loses a combination of fluids and salts/electrolytes. When this is accompanied by an inadequate replacement of fluids, disturbances in the circulation may result that are similar to a mild form of shock.
Try to avoid heat exhaustion by not engaging in strenuous activity in hot, humid environments especially if you are not used to the conditions. Increased recovery time may be needed. If you can incorporate periods of rest in a cool or shaded environment with fluids is a plus. Try to avoid strenuous activity at the hottest part of the day as well.
Mild cases of heat exhaustion may be corrected by resting in a cool, shaded place while consuming cold fluids such as water and sports drinks that contain electrolytes. Also loosen or remove clothing and apply cool water to skin.
Heat stroke is a life threatening medical condition. The person's cooling system, which is controlled by the brain, stops working and the internal body temperature rises to the point where brain damage or damage to other internal organs may result. The body temperature may reach 105 degrees F. This condition may develop quickly. People taking medications or with prior medical conditions that impair the body's ability to sweat may contribute to this. People who are taking antihistamines and certain types of medications for high blood pressure or depression may be more prone to develop this condition. The classic form of heat stroke occurs in people whose cooling mechanisms are impaired. Don't overlook the fact that healthy people who are undergoing STRENUOUS activity in a hot environment are prone to this as well.
If you suspect a case of heat stroke call 911 immediately. Move the person to a cooler environment or in a cool bath of water if conscious and can be attended to. Alternatively, moisten the skin with lukewarm water and use a fan to blow cool air across the skin. Give cool beverages by mouth only if the person has a normal mental state and can tolerate it. Be careful out in the heat this summer and ENJOY! Trainer Todd

Tuesday, July 14, 2009

Quote of the week

"Life is full of challenging obstacles. Hurdle them and keep moving forward!"

Trainer Todd

Recipe of the Week

Chicken, black bean & rice skillet

1 cup brown rice uncooked
14 oz low sodium chicken broth
1/2 tsp black pepper
1 TBS olive oil
1 medium chopped white onion
1 medium chopped red bell pepper
1 (15oz/0 can black beans rinsed
1 bay leaf
3 TBS red wine vinegar
1/2 tsp liquid smoke (optional)
3 cup chopped cooked boneless, skinless chicken breast

Combine rice, broth, 3/4 cup water and 1/4 tsp black pepper. Cook according to package directions.
Heat oil in a large nonstick skillet over medium heat. Add onion and bell pepper and cook 5 minutes or until softened stirring occasionally. Stir in black beans, bay leaf, vinegar, liquid smoke, and remaining pepper. Cook on low, uncovered for about 5 minutes. When rice is done, stir the cooked chicken into the rice. Gently add black bean mixture, cover, turn off heat and let stand on burner for about 5 minutes, SERVE!!!

Makes 6 servings.

This is a GREAT summer skillet. It is a fast meal that provides good carbohydrate, protein, and low fat components. I like this dish cold, right out of the fridge for left overs. DELISH!!! Trainer Todd

Thursday, July 9, 2009

Leave the I POD at home

HELLO ALL!! I see more and more people using mobile technology while exercising. I'm guilty of this as well. Long gone are the days of bulky Walk Man's and huge ear phones. Replaced by the compact I shuffle and I pod now with video capability. This makes it easier to plug in where ever we go, even in the gym. Nike even has clothing that has built in compartment storage for your I Pod. It is GREAT to have our motivating exercise mixes helping us through a grueling workout.
I actually went out on my run today without my trusty I Pod and running play lists. I finished the run more relaxed and decompressed than I have in a while. Yes, There are many factors that could have affected my run. However, I was more in tune with breathing, how my body felt, and running form than when I'm rocking out to Godsmack. Another important element that I enjoy was that I was able to clear my mind of stresses in life. I was able to work through a few things and came up with some GREAT ideas and solutions. So, whatever your mode of exercise is, try to leave the I Pod at home once in a while and focus on you!! HIT IT, Trainer Todd

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