Recipe of the week

Coffee-Braised Pot Roast

1 four pound beef chunk roast, trimmed of fat

Fresh ground pepper to taste

4 teaspoons extra-virgin olive oil, divided(try to use only 1/2 of the oil to reduce the fat)

2 large onions, halved and thinly sliced(4 cups)

4 cloves garlic, minced

1 teaspoon dried thyme

3/4 cup strong brewed coffee

2 tablespoons balsamic vinegar

2 tablespoons cornstarch mixed with 2 tablespoons water

Preheat oven to 300 degrees F. Season beef with salt and pepper. Heat 2 teaspoons oil in a dutch oven or pot over medium-high heat. Add beef and cook, turning from time to time, until well browned on both sides, 5-7 minutes. Transfer to plate.

Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often until softened and golden, 5-7 minutes. Add garlic and thyme; cook, stirring for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.

Braise the beef in the oven until fork-tender but not falling apart, 2 1/2-3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.

Meanwhile, skim fat from the braising liquid; bring to a boil over medium-high heat. Add cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy.

PER SERVING:

252 calories; 6g fat; 2g saturated; 6 mono; 67mg cholesterol; 4g carbohydrate; 32g protein; 0g fiber; 99mg sodium; 49mg potassium

This is a great, clean dinner recipe. I added a mixed green salad and Israel couscous for a side. CLEAN AND MEAN, Trainer Todd

Trainer Toddism of the Week

"Envision the exercise movement, then become it!"

Recipe of the week

Hearty Lentil Soup

1 cup dried red lentils

2 tbsp olive oil

1 yellow onion, chopped

1 red bell pepper, chopped

1/4 tsp cumin

1/4 tsp red pepper flakes, ground

1/4 tsp cup whole grain or brown rice

1 tbsp fresh lemon juice

Rinse lentils and pick through, discarding any debris or small stones and strain. Heat oil in a large pot over medium-high heat, Add onion and bell pepper and saute' for about 5 minutes or until brown. Stir in cumin and red pepper flakes and cook for 1 more minute. Add 4 cups water, lentils, and rice. Bring to a boil. Reduce heat to low, cover and cook for 20 minutes. Stir and cook for an additional 30 minutes. Before serving stir in lemon juice.

Nutrients per 1 cup serving:

Calories 290

Total fat 9g, Sat fat 1g

Carbs 41g

Fiber 9g

Sugars 4.5g

Protein 14g

Sodium 248mg

Cholesterol 0mg

GOOD ADVICE

This is a GREAT quote from Deseiree Ficker in the NY Times!

"Our entire lives we are taught to shy away from pain. I am going to be perfectly honest and say that racing hurts and the person who wins is often the one who is willing to deal with the most pain. Rather than shy away from this, I actually like to imagine this pain pre-race. I think it is important to realize that this feeling will only last for so long. Before you know it you will be back in the recovery area in the comfort of your loved ones wishing you had gone a bit harder if you did not meet your goals. The hardest moment for me is on the starting line, especially before a triathlon with a crowded start or tumultuous waters. I have to tell myself repeatedly not to panic and take several long slow deep breathes, thinking only about things I can control such as staying on feet for a draft or how hard my first 50 strokes will be. During a running race, in my worst moment of pain, I like to think about dropping my arms and breathing out as hard and quickly as I can, think Monica Seles, as it gets all the CO2 out and makes more room for oxygen to be taken in. FOCUS has to be learned and practiced as well. Think about the distracting stimulation surrounding us in the NYC marathon. Crowds cheering are a wonderful positive thing but smells like pizza and car exhaust can take your focus away and make you feel discouraged. I like to pick one thing to focus on at a time and I practice this in training. One mile it can be dropping your arms, the next my breathing, the next a jersey in front of me or a cheerful aid station up the road. Setting small focal points along the way can help keep your mind calm and your thoughts simple, therefore allowing your body to have all the energy for movement, and hopefully that movement is fast!"

-Deseiree Ficker- Pro triathlete & Austin resident

What's Your Excuse?

http://www.youtube.com/watch?v=obdd31Q9PqA

Trainer Toddism of the Week

"Bring it, Don't sing it!"

Recipe of the week

Cashew Chicken

1.5 pounds boneless, skinless chicken breasts cut into 1 inch pieces

2 tablespoons dry sherry

2 teaspoons minced peeled fresh ginger

.5 cups low sodium chicken broth

2 tablespoons low sodium soy sauce

1 tablespoon rice vinegar

1 tablespoon plus 2 teaspoons vegetable oil

2 garlic cloves, chopped

2/3 cup unsalted cashews, toasted

2 scallions, white and green parts separated and thinly sliced

2 teaspoons sugar

In a medium bowl, toss chicken with sherry and ginger. Refrigerate 30 minutes. In another bowl, combine broth, soy sauce, vinegar, sugar, set aside. In a large nonstick skillet, heat 1 tablespoon oil over medium high. Add half the chicken and cook until golden, make sure chicken in cooked through., about 5 minutes. Transfer chicken to a plate. Add 1 teaspoon oil to skillet and cook remaining chicken, transfer to plate. Using the same skillet, add 1 teaspoon oil, garlic, cashews, and scallion whites. Cook, stirring constantly, until garlic begins to soften, about 30 seconds. Whisk sauce and add to skillet along with chicken. Cook until sauce thickens, about 30 seconds. Top with scallion greens and serve over brown jasmine rice. We tried this the other night. This is a GREAT tasting, light meal. We complimented this entree' with a mixed green salad. I found this recipe to be a good refueling meal after a tough training workout. It does take some time to prep, so try it on a weekend. FIRE IT UP!, Trainer Todd

Read Your Food Labels

HELLO ALL!! Wheeew, We officially made it to fall. It was a long, hot summer for some of us. Now is the time to reap the benefits of all that torterous training through the heat. With all of these new sports drinks on the market it can get confusing which one's are good and which one's are loaded with sugar. The first thing to do is to READ THE FOOD LABEL before consuming these products regardless of what athlete or organization endorses it.

The first three ingredients listed usually comprise about 80-90% of the formulation. However, it's not enough to just focus on the first three listed ingredients. You also have to be careful of the ingredients listed last too as they tend to be the nasty chemicals such as artificial sweeteners, colors, and flavors. If any of the first three ingredients are sugar-sucrose, dextrose, fructose, HFCS- that should be a red flag. Next, go through the rest of the ingredients and see how many hard to pronounce chemicals are in it. Another red flag is the long ingredient lists in a product. Lastly, concentrate on the last several ingredients listed. If they contain artificial sweeteners such as sucralose, aspartame, acesulfame potassium, or other chemicals like polyethylene glycol or silicon dioxide, then steer clear. Finally, if the last ingredients listed are colors and numbers like FD & C Red 40, Yellow No. 5, or Blue No. 1, put the product down and run!!!!

So, next time you reach for your pre or post workout drink check the label. You might be getting more than you think!! CHEERS, Trainer Todd

Quick Diet Tip

SALTERNATIVES

Too much salt in your diet? Many of us go beyond the recommended limit of 2,300 milligrams a day. While we need sodium for proper nerve and muscle function, too much can increase our risk of osteoporosis, kidney stones, gastric ulcers, and high blood pressure. Try to limit your processed, packaged food consumption. Sodium is often added during the production process. Watch out for "reduced fat" labels. Keep in mind that low-fat and low-calorie foods often have more sodium to compensate the flavor.

A low sodium diet doesn't have to be a bland. On greens and other veggies use olive oil and balsamic. The sweet richness of balsamic vinegar pairs nicely with bitter greens. Use roasted garlic on potatoes or pasta to create a slightly sweet flavor that will liven up your carbs. Spice up those eggs with a low sodium salsa. The tomato pairs perfect with eggs. Bored with plain chicken and other lean meats? Add some zing with curry to them. Finally, Let's not forget about fish and seafood. Add dill or old bay to bring out delicate flavors without overpowering them.

Recipe of the week

Crockpot Orange Chicken

1 1/2 pounds boneless chicken, cut into 2 inch chunks

1/2 cup whole wheat flour

6 oz frozen orange juice concentrate, thawed no pulp!

3 tablespoons brown sugar

1 teaspoon balsamic vinegar

3 tablespoons ketchup

Use a 4 quart slow cooker for best results. Dredge the chicken pieces with the flour, and shake off the excess. Go ahead and throw away any remaining flour. Heat olive oil in a large skillet on the stove and brown the chicken on all sides. Just sear it enough for the flour to stick and get a nice coating.

Plop the chicken pieces into your slow cooker. In a small mixing bowl, combine the orange juice concentrate, brown sugar, balsamic vinegar, and ketchup. Taste, If you'd like the chicken to be a bit sweeter, add a touch of sugar. Pour sauce mixture evenly over the chicken, and toss gingerly to coat.

Cover and cook on low for 6 hours, or on high for 3 to 4. Serve with a side of brown or jasmine rice and a side green salad. This is an easy recipe thanks to your slow cooker!! I give it two thumbs up, TRAINER TODD

OTEF Client Happy Hour

HELLO ALL! Just a quick reminder that the 1st annual Over The Edge Fitness client happy hour is a couple of weeks away, Saturday August 21st from 3p-5p at Casa Chapala. Please take a minute to RSVP the Evite, if you haven't already. I invite you to bring your spouse, significant other, friend or co-worker to this event. Please stop by and let me buy you a drink to say THANKS!! There will be raffle prizes and a light food buffet as well. See you there, TRAINER TODD

Quick Thought

HELLO ALL!! Are you enjoying your summer training programs? I hope you all are putting together a game plan to keep active on those summer vacations!

I wanted to share a quick thought with you all. I was out cycling the other afternoon in the 100 degree Texas heat. I found myself focused on how bad I felt and how much the heat sucked! I decided to ease off my pace, relax and psychologically change my focus and attitude to a positive one. I embraced the miles I had remaining left on my ride instead of counting them down on my bikes odometer. Needless to say The second half of my ride was better!

It always amazes me how strong of influence the mind has over the body. So, next time you're having a bad workout, game, or race think positive and don't defeat yourself psychologically.

TRAINER TODD

Recipe of the week

Avocado and Red Pepper Israeli Couscous

1 3/4 cup water

1 tbsp olive oil

1 1/3 cup Israeli couscous

1 avocado, diced

1/4 cup diced red pepper

2 tbsp lime juice

Combine the water and olive oil in a medium saucepan and bring to a boil. Stir in couscous, reduce heat to low and cover. Cook for 12 minutes or so, until the water is fully absorbed.

Add the avocado, red pepper, and lime juice. Stir to combine. Serve immediately.

This is a GREAT summer side dish. It yields 4 servings, so cover the leftovers tightly!

TRAINER TODD

Quote of the Week

"When you are well prepared to meet the demands of a race, not only will your race probably go well, but your recovery should go smoothly, too." -Susan Paul-

Beer, Beer, Beer

Hello All! I came across this interesting fact about beer the other day. Since, I've been known to consume a few pints of the good stuff I wanted to share this with you all. The old notion that "beer is all empty calories" isn't true. It's also a rich source of silicon, a bone-building nutrient that can help ward off osteoporosis. A study conducted by Charles Bamforth, Ph. D. at the University of California at Davis and his team revealed not all brews yield the same level of silicon content. At the top of the list was Sierra Nevada Torpedo Extra IPA. I can tell you from experience one of these beers will do you! It's an extreme bitter and high alcohol content of almost 9%. At the bottom of the list was the light beer category. So whether you like a darker beer with flavor or your old friend light beer remember that you are building bone density with every delicious sip. CHEERS, Trainer Todd

Recipe of the week

Grilled Swordfish with Tomato and Cucumber Salsa

1 1/4 pounds plum tomatoes, halved crosswise

1 tablespoon olive oil

1 cucumber, peeled, halved lengthwise, seeded, and cut into 1/4 inch pieces

1 1/2 teaspoons lemon juice

1 tablespoon chopped fresh dill

4 (8 ounce) swordfish steaks about 1 inch thick

Heat the broiler or light the grill. Coat the tomato halves with 1 teaspoon olive oil. Broil the tomatoes cut side down, until the skins start to blacken, about 10 minutes. Slip off the skins and put the tomatoes in a medium glass bowl. Add the cucumber, lemon juice, dill, and stir to break up the tomatoes to combining all ingredients thoroughly. Coat the swordfish with the remaining 2 teaspoons oil. Grill or broil the fish for 4 minutes. Turn and cook until golden brown and just done, 4 to 5 minutes longer. Serve with salsa.

Serves= 4

calories 339 kcal, carbs 8g, dietary fiber 2g, fat 12g, protein 46g, sugars 5g

Recipe of the week

Watermelon and Feta Salad

2 pounds of watermelon, rind removed cut into squares

1 cup Greek feta cheese, crumbled

1 cup fresh mint leaves, cut into thin strips, or left whole

1 cup mixed baby greens

Lemon Olive Oil Dressing

1/4 teaspoon fine sea salt

1 tablespoon freshly squeezed lemon juice

1/4 cup extra- virgin olive oil

Cut the watermelon into large chunks. Place melon onto plate. Sprinkle the cheese, mint, and greens on the watermelon. Then make the dressing: Place sea salt and lemon juice in a jar with a lid and shake to blend. Add the oil and shake once more. Taste for seasoning, then add the dressing to the salad. The dressing will keep up to three days in the refrigerator. Serves four.

Calories per serving: 270 Carbs: 21g Protein: 7g Fat: 20g

Watermelon is a good source of lycopene, an antioxidant that may lower risk of developing certain types of cancer, cadiovascular disease, and macular degeneration. Pair the salad with a few slices of toasted French bread for lunch.

Recipe provided by Patricia Wells

Quote of the Week

"I have a few mantras ready for the rough spots in hard workouts and races. They are very simple messages like 'Be Tough', 'Breathe', and 'Relax'." - Bob Cooper

Top 10 Reasons to Hire a Personal Trainer

Top 10 Reasons to Hire a Personal Trainer
Paige Waehner, About.com

We all need a little help with exercise sometimes, whether we're just starting out or we've been at it for a long time. Still, there are people who shy away from training, unsure of what they'll get out of the experience or whether it's worth the money. Take a look at just a few reasons people typically hire personal trainers and see if it's the right decision for you.

1. You're not seeing results

If you've been exercising consistently for several weeks or months and aren't seeing the changes you'd like, hiring a trainer may be a good choice. A trainer can look at your current program and eating habits and help you see where you could make changes to create more effective workouts. A trainer can also help you determine if the goals you've set are realistic for you.

2. You Don't Know Where to Start

Knowing how to set up a balanced schedule that includes all the activities you need to do can be confusing. The great thing about a trainer is that he can help you maximize your time while helping you stay within your own limits so you don't overdo it. He can also help you set goals and map out a specific schedule so you know when, how and where you'll fit in your workouts.

3. You're Bored with the Same Workouts

If you're an experienced exerciser, maybe you haven't considered working with a trainer. But it can be a great choice if you need some variety in your workouts. A trainer can bring a fresh perspective and new ideas to challenge both your body and your mind. Even if you just do a few sessions or meet every few weeks, you'll find it refreshing to have new workouts and new exercise toys to play with.

4. You Need to Be Challenged

If you're like me, you tend to slack off on your workouts sometimes, especially when things get tough. A trainer can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own. You'll find it's very hard to slack off with a trainer standing over you, telling you to do just...one...more...rep!

5. You Want to Learn How to Exercise on your Own

Even if your goal is to create your own workouts and exercise by yourself, hiring a trainer for a few sessions can be a great benefit for learning the right way to exercise. This is especially true if you want to learn more about the muscles in your body, the exercises that target those muscles and how to do those exercises with great form. Just a few sessions can teach you a lot about your body and how it works.

6. You Need Accountability and Motivation

Trainers come with built-in motivation. Not only are you investing money into your exercise program...you're investing time as well. There's nothing like a standing appointment to get your butt in gear for a workout. Not only that, a trainer provides some accountability so, even when you don't have a session, you know your trainer will be asking if you did your planned workouts. Just knowing that may make it harder to skip your workouts.

7. You Have a Specific Illness, Injury or Condition

If you have any specific issues like arthritis, heart disease, old injuries, etc., working with an experienced trainer (who works with your doctor, of course) can help you find a program to help heal injuries and avoid any further problems. It's also a great idea to work with a trainer if you're pregnant and want a safe, effective workout to keep you healthy and fit. Just make sure your trainer has experience with your issues!

8. You're Training for a Sport or Event

If you're training for a marathon, a golf tournament or some other type of sport or event, an experienced trainer can help you figure out what you need to do to stay strong without taking away from your other training. She can also help create a training program and map out a plan for the coming event. Just make sure she's experienced in the sport you're training for since not all trainers do sport-specific training.

9. You Want Supervision and Support During Workouts

Some people know how to exercise and they even know how to do the exercises correctly, but they like having a trainer around for support and supervision. If you're lifting very heavy weights or need someone to help with partner-type exercises, working with a trainer might be a good choice for you. He can spot you during workouts and help you come up with a good training plan for your goals.

10. You Want to Workout at Home

If you'd like to exercise at home but either don't have a lot of equipment or aren't sure how to use what you have, in-home personal training is an excellent choice. A trainer can show you exactly how to use what you have to get the best workout for you or she can bring equipment with her to give you a great workout. She can also make recommendations for equipment that will help you reach your goals.

Recipe of the week

Mint Lime Quinoa Salad

1 cup dry Quinoa

2 tablespoons fruity extra virgin olive oil juice from 2 limes

2-3 fresh mint sprigs, leaves removed and chopped

2 tablespoons chopped fresh cilantro leaves or parsley

Sea salt and fresh ground pepper to taste

A handful of sweet and ripe cherry or grape tomatoes, quartered

2 tablespoons diced red onion- or use 2 chopped scallions

1 garlic clove minced

First, Rinse your Quinoa in a sieve or buy already rinsed Quinoa(much easier this way!)

Cook the Quinoa according to package directions. Scoop the cooked Quinoa into a bowl and add the rest of the ingredients, tossing lightly with a fork until combined. Taste and adjust seasonings. Cover and chill, the longer the better. This is a GREAT summer side dish. It usually has more flavor the second day and this recipe yields 4-6 servings, so you can take for lunch the next day!!! ENJOY, Trainer Todd

Quote of the Week

"It's not about the quantity of workouts, it's about the quality" - Trainer Todd

Trainer Todd's RANT

HELLO ALL! I hope everyone is enjoying their spring training regiments. Longer days= more training opportunities! With that being said, Here goes. I try not to use this blog forum to push my personal attitudes and views. However, I recently rode the Shiner Ride. This is a 100 mile ride. A group starts from Austin and another from Houston. We met in the middle at the Shiner Brewery. Yes, there was plenty of cold Shiner waiting to be consumed at the finish line. The employees and the volunteers were GREAT!! My RANT is with cyclists wearing headphones plugged into their ipods while being surrounded by 2,000 other riders. Are you kidding me? There is a place and time to listen to your ipod, riding at 20 mph with cyclists surrounding you is NOT!!! I will be the first to admit I enjoy my ipod, but this is a disaster waiting to happen. I see more and more cyclists plugged in. This is a serious road hazard. I've got an idea, how about you go out for a run or ride and just enjoy the activity. I'm also amazed at the number of runners that choose to strap on their headphones on race day, especially when the organizers have made it a point to tell you NOT to wear headphones in the information handout. I challenge every runner and cyclist to spend training time and on race day ipod free!! Who knows, You might learn something about yourself! Turn it off, Trainer Todd

Keep It Simple

HELLO ALL, Here are a few simple rules to remember for doing quality running workouts. The most important, and sometimes forgotten is to ease in! Yes, This applies to you experienced runners coming back from a lay off or injury. Wait to add hard workouts until you're running three to four times per week. Hold off on the speed work until you can handle your regular workouts.

Warm up, The body needs a thorough warm up to prepare itself for an intense workout. Try an easy jog for a mile or two.

Pay attention, Yes it sounds easier than it is. Keep focus by wearing a watch with a lap function, so you can record your splits. Log the data into your journal, so you can detect patterns such as starting out too fast.

Recovery, Let your body have time to properly recover. Faster runs should be followed up by at least one easy day. Listen to your body!! Hit the streets, Trainer Todd

Recipe of the week

Honey Peanut Chicken Marinade

1/2 cup honey

1/2 cup Dijon mustard

1/3 cup creamy all natural peanut butter

1/8 cup rice wine vinegar

1/3 cup low sodium soy sauce

2 Tbsp sesame oil

1 Tbsp ground allspice

Place all ingredients in blender and process until smooth and well combined. Pour marinade over the poultry in a ziploc bag or shallow glass dish. Cover dish or seal bag and refrigerate for up to 3 hours. Cook chicken as desired (baked at 350 degrees for 45 min)

We tried this last night. It's good served over jasmine rice with a tossed green salad. This is a heavier tasting sauce, but has a great flavor. Get your blend on, Trainer Todd

Helpful hints for training nutrition

Fuel up before you go: Athletes should consume 60-70% of their calories from carbohydrates. Filling your glycogen stores by eating carbohydrate-rich foods is essential before heading out for a long training session or race. Eating breakfast will help ensure that you don't dig yourself into a hole early. Starting off with a stable blood sugar level extends your muscle glycogen stores, eliminates hunger pains, and helps keep your head (and stomach) in the game.

• Consume 1-4 grams of carbohydrate per kilogram body weight (1kg = 2.2046lbs), 1-4 hours before exercise.
• Avoid high fiber foods, gas-forming foods, and very salty foods.
• If you can’t “eat” your meal try a liquid meal like, Ensure or Boost, which empty faster from the stomach than solid meals and prevent nausea.

Hydrate before, during, and after you train or race. First, drink adequate fluids on a daily basis, 2-3 liters of water minimum. You know you are well hydrated when you are urinating frequently and it is pale yellow in color.

• Drink 16 oz of fluid prior to exercise.
• Train yourself to start drinking before you feel thirsty. Aim for 4-6 oz of a fluid every 15 to 20 minutes, under normal conditions. (Weighing yourself before and after training can help you determine your personal fluid needs per session. A drop of a pound or two is generally acceptable.)
• Extreme conditions - heat or high humidity. Aim for 32 ounces of fluid an hour.
• After the run, drink 16 oz for every pound that you lost.

Keep up with your energy needs during the exercise. Replenish carbohydrates as you burn them. Don't wait until you hit the wall! If you expect to train longer than 1.5 hours, plan to refuel during the training period.

• The less fit you are, the fewer shortcuts you can take. Eat every 30 minutes to replace the estimated calories you burn per hour. Practice this!
• Create a calorie buffer. Consume 0.5 g carb/kg/hr. Sports drinks contain 35-50 g per bottle (20 oz), banana (30 g), ¼ c. raisins (30 g), energy bar (20-50 g) or sports gels (25 g).
• Stay with foods you are used to eating as much as possible.

Speed up your recovery time by refueling after long training or races.

• Consume 1.5 grams of carbohydrate per kilogram of body weight within 30 minutes of exercise and additional 1.5 gm/kg within two hours.
• Consume carbohydrate and protein in a 4 gram-to-1-gram ratio. Add a glass of milk or a cup of yogurt to your post exercise meal. Including small portion of meat, poultry or fish at your next meal (3 oz) will also do the trick.
• High carbohydrate fluids are recommended for the initial feeding to promote rehydration.
• Particularly important for athletes training more than once a day to enhance recovery for the next workout.

Beware of hyponatremia (low blood-sodium concentration), particularly in events or races lasting beyond four to five hours. Consuming large volumes of sodium-free fluid, such as water, causes this condition. Hyponatremia can cause fatigue, nausea, confusion and even seizures. Substitute an electrolyte replacement drink for plain water on training or races lasting longer than 60 minutes.

Fuel up before you go: Athletes should consume 60-70% of their calories from carbohydrates. Filling your glycogen stores by eating carbohydrate-rich foods is essential before heading out for a long training session or race. Eating breakfast will help ensure that you don't dig yourself into a hole early. Starting off with a stable blood sugar level extends your muscle glycogen stores, eliminates hunger pains, and helps keep your head (and stomach) in the game.

• Consume 1-4 grams of carbohydrate per kilogram body weight (1kg = 2.2046lbs), 1-4 hours before exercise.
• Avoid high fiber foods, gas-forming foods, and very salty foods.
• If you can’t “eat” your meal try a liquid meal like, Ensure or Boost, which empty faster from the stomach than solid meals and prevent nausea.

Hydrate before, during, and after you train or race. First, drink adequate fluids on a daily basis, 2-3 liters of water minimum. You know you are well hydrated when you are urinating frequently and it is pale yellow in color.

• Drink 16 oz of fluid prior to exercise.
• Train yourself to start drinking before you feel thirsty. Aim for 4-6 oz of a fluid every 15 to 20 minutes, under normal conditions. (Weighing yourself before and after training can help you determine your personal fluid needs per session. A drop of a pound or two is generally acceptable.)
• Extreme conditions - heat or high humidity. Aim for 32 ounces of fluid an hour.
• After the run, drink 16 oz for every pound that you lost.

Keep up with your energy needs during the exercise. Replenish carbohydrates as you burn them. Don't wait until you hit the wall! If you expect to train longer than 1.5 hours, plan to refuel during the training period.

• The less fit you are, the fewer shortcuts you can take. Eat every 30 minutes to replace the estimated calories you burn per hour. Practice this!
• Create a calorie buffer. Consume 0.5 g carb/kg/hr. Sports drinks contain 35-50 g per bottle (20 oz), banana (30 g), ¼ c. raisins (30 g), energy bar (20-50 g) or sports gels (25 g).
• Stay with foods you are used to eating as much as possible.

Speed up your recovery time by refueling after long training or races.

• Consume 1.5 grams of carbohydrate per kilogram of body weight within 30 minutes of exercise and additional 1.5 gm/kg within two hours.
• Consume carbohydrate and protein in a 4 gram-to-1-gram ratio. Add a glass of milk or a cup of yogurt to your post exercise meal. Including small portion of meat, poultry or fish at your next meal (3 oz) will also do the trick.
• High carbohydrate fluids are recommended for the initial feeding to promote rehydration.
• Particularly important for athletes training more than once a day to enhance recovery for the next workout.

Beware of hyponatremia (low blood-sodium concentration), particularly in events or races lasting beyond four to five hours. Consuming large volumes of sodium-free fluid, such as water, causes this condition. Hyponatremia can cause fatigue, nausea, confusion and even seizures. Substitute an electrolyte replacement drink for plain water on training or races lasting longer than 60 minutes.

This information was provided by Meredith Terranova, RD LD – www.eatingandlivinghealth.com

meredithbn@yahoo.com or 512-527-9578

ã2005, M. Terranova

Recipe of the week

Green Machine Stir Fry

2 medium leeks (white & light green parts only), halved lengthwise and rinsed well

2 tablespoons olive oil

2 tablespoons minced fresh peeled ginger

2 cloves garlic, minced

1 head bok choy (3/4 pound), cored & cut into 1/2 inch pieces

2 cups snow peas, trimmed

3 celery stalks, sliced 1/2 inch thick

Sea salt to taste

1/4 cup low-sodium vegetable broth

Cut leeks into 2-inch pieces: separate layers. Heat a large skillet or wok over medium-high until hot. Add1 tablespoon olive oil, swirl to coat skillet. Add half ginger, half the garlic, and half the leeks. Stir until leeks begin to soften, about 1-2 minutes. Increase the heat to high; add half the bok choy, half the snow peas, and half the celery. Season with salt. Stir until vegetables begin to soften, about 2-3 minutes. Add half the broth; toss until the snow peas are bright green, about 1 minute. Transfer vegetables to a platter. Serve over brown rice and top with 95% boneless, skinless, grilled chicken tenders. Cooking the vegetables in two batched ensures that they don't become watered down. This is a delicious way to get your vegetables. The recipe does take some time to prep and cook, so try it on a Sunday. HAPPY PREPPING, Trainer Todd

Recipe of the week

Smoked Turkey Sausage Rigatoni

1/2 pound whole wheat rigatoni

1/2 pound smoked lean turkey sausage, cut into 1/2" slices

1 medium yellow onion, thinly sliced

1 can (14 1/2 oz) petite diced tomatoes

1 cup prepared marinara sauce

Cook the pasta according to the package directions. Drain the pasta and return to the cooking pot to keep warm. Coat a large, deep non stick skillet with olive oil and warm over medium-high heat. Add sausage and onion, and cook, stirring often, about 10 minutes, or until the sausage is browned and heated through. Drain off any fat. Stir in the tomatoes and their juices and marinara sauce, or until the sauce is lightly thickened. Add the pasta and toss to mix well.

This will make 4 big servings, so leftovers heat up well. Fire it up, Trainer Todd

Recipe of the week

Avocado and Red Pepper Israeli Couscous

1 3/4 cup water

1 tbsp olive oil

1 1/3 cup Israeli couscous

1/4 cup diced red pepper

2 tbsp lime juice

1/2 avocado diced

sea salt and black pepper to taste

Combine the water and olive oil in a medium saucepan and bring to a boil. Stir in couscous, reduce heat to low and cover. Cook for 12 minutes or until the water in fully absorbed.

Add the avocado, red pepper, lime juice, sea salt, and black pepper. Stir to combine and serve immediately.

This is a GREAT and HEALTHY side dish to complement your fresh fish or chicken. It's quick, easy, and the leftovers are outstanding. Get in the kitchen, Trainer Todd

Quote of the Week

"Hungry dogs hunt harder."

-Bob Cooper-

GOOD ADVICE

"I tape my list of goals, both large and small, above my bed so I see them when I wake up. This holds me accountable."

-Chris Solinsky-

Exercise Recovery Hints

HELLO ALL!! I often get questions in the gym from people asking for exercise recovery secrets. There is a lot of research out on this and even more products developed to enhance this process. I like to keep it simple. Give your body what it needs immediately following exercise. If you do this your body will be able to store more muscle glycogen, more quickly. It will also strengthen, not weaken your immune system, and it will be able to kick start the rebuilding of muscle tissue. Optimum recovery requires you to address four essential nutritional area immediately after each exercise session.

Re hydration- Replenish fluids now and throughout the day. To maintain optimal hydration status, daily intake of 0.5-0.6 ounces of water per pound of body weight.

Carbohydrates- Consume 30-60 grams of high quality complex carbohydrates to replenish glycogen stores and aid in the rebuilding of muscle tissue.

Protein- Consuming 10-20 grams of high quality protein in your post workout fuel provides critical materials to rebuild stressed muscles, enhance glycogen storage, and support proper immune system maintenance.

Micro nutrient replenishment- It's also important to replenish basic vitamins, minerals, and micro nutrients depleted during exercise, providing a variety of antioxidants to neutralize the massive quantities of free radicals that have just been created.

Next time you finish your workout give this formula a try. There are a wide variety of products on the market to help aid this process, but don't forget "real food" can get you there as well. HAPPY EXERCISING, TRAINER TODD

Race Report

HELLO ALL!!! I want to give a HUUUGE THANK YOU to everyone who donated to Blue Dog Rescue in support of me at the Austin Half Marathon. We raised $500 to help keep the rescued dogs alive! You all made a big difference, THANK YOU!

We had a great Austin morning. The weather was in the 40's as the gun went off to start the race. We made our way up South Congress for 3 miles before heading back down across to Cesar Chavez. I was feeling comfortable at 6:30 mile pace for the first part of the race. I was paced by one of my old Gazelle training partners for the first 3 miles. I have to admit he has an unfair advantage, long legged strides. He makes it look effortless! I pushed a little through the corridor of spectators cheering as I turned onto Cesar Chavez. I told myself not to let the adrenaline rush get the best of me, but some times experience and smarts gives way to the bodies urge to hit the gas pedal. As we made our way on to Lake Austin Blvd. I was having tightness in my left hip/glute that was affecting my stride and pace. I started to struggle a bit, but I found a kid decked out in a Naval Academy running outfit to pace with. Yes, he inspired me to hang on through the discomfort. At the same time we had a younger female come from behind, out of know where it seems like, and pass us. I decided that I would do whatever it took to keep her within 100 meters. Now comes the fun part, the last 3-4 miles of the Half Marathon are mostly uphill. This stretch of the race really got me last year, so I put extra miles training in the Northwest hills. If you live in that area you have probably driven up my running buddies Ladera Norte, Smokey Valley, and Far West Blvd. We made the turn onto Enfield and the kid from the Naval Academy split to keep on the full marathon. We exchanged some motivation grunts and kept on pace. I headed under Mopac to see that I was gaining on the young female that had passed me earlier. Was I running faster or was she running slower? My body was feeling better and with only 3 miles to the finish, I decided to reel her in. I made my push up the steep section of Enfield thanks to some motivational cheering from OTEF clients. I passed her at the top. I could tell she was in difficulty, so I made another push and she didn't follow. I was firing on all cylinders. I passed a couple other people and linked up with an older gentlemen as we made our way through the capital. I kicked again as we began the downhill home stretch to the finish. I dropped him with about 400 meters to go. Wow, What a GREAT experience. I finished 40 seconds faster than last year plus we ran for the pups of Blue Dog Rescue. It was a very rewarding experience. THANK YOU again to all who supported me and donated to Blue Dog Rescue. Keep running, Trainer Todd

Quote of the Week

"Effort = Success!"

-Tommy Thayer-

Words to live by, Keep it simple!

Secrets to a Successful Race!

HELLO ALL!! It's a new year with new training regiments to help attain those racing goals. The road map has been set for your racing season. Here are a few helpful secrets to lead you to a successful race. Whether, It's your first race or your hundredth. These useful tips can put you on the correct path to a great race day experience.

First, Don't give in to temptation to train too much and too close to race day. You will not be able to positively influence your fitness level in the days leading up to the race. However, You will can negatively impact your race by training during that time.

Don't drink excess amounts of water in the days leading up to your race. A good gauge of water consumption should be roughly .5 of your body weight in pounds. If you have not been following this, don't start now. This process could overwhelm your body with too much fluid too soon. This could potentially cause hyponatremia.

Don't stuff yourself with extra food in the days leading up to the race in hopes of "carb loading". The time for maximizing your muscle glycogen storage capabilities has passed. "Carb loading" is what you do in that 0-60 minute after your workouts leading up to race day. That's when your glycogen synthase enzyme is most active or when your body is like a sponge to get those glycogen stores topped off. Any excess food intake in the days leading up to the race will be passed through the bowels or stored as adipose cells, no benefit!

Don't consume extra sodium. The average American already consumes around 6,000-8,000 mg per day. This is well above the recommended dose of 2,300-2,400 mg/day. Actually, adopting a low sodium diet will do wonders for your health and athletic performance. Also, BE CAREFUL about eating out the night before your event. Dining out can easily increase your salt intake!

Don't overeat the night before a race. Save the alcohol, fatty foods, and dessert as a reward after your race. Eat clean and get your quality nights sleep.

Don't sacrifice sleep to eat. Your glycogen stores are already topped off. That's why post workout nutrition is so important. Instead, get a qualities night sleep. Use your favorite gel pack before the race.

Don't try anything new on or the day before the race. This is a time for familiarity. Your diet, fluid consumption, and sleeping schedule should stay normal. This includes warm ups, stretching and hygiene. Yes, don't cut your toe mails the night before the race or try a new pair of socks or shoes out. Avoid the temptation of consuming the trendy gel pack or sports drink that comes in you race packet on race day. Play it safe, and you should have a positive experience. HAPPY RACING!! Trainer Todd

Recipe of the Week

Heart Healthy Ham and White Bean Soup

1 tablespoon olive oil

1 sweet onion, diced into medium pieces

1.5 teaspoons Italian seasonings

2 large carrots, peeled, halved lengthwise, and sliced thin

1/2 cabbage, cored, cut into bite-size shreds

12 oz. lean ham steak, diced into small pieces

1 quart chicken broth

1 14.5 oz can petite-diced tomatoes

2 cans (15oz) white beans, undrained

2 tablespoons fresh parsley, chopped

Heat the oil over medium-high in a soup kettle. Add the onions, saute' until soft and golden, about 5 minutes. Add the Italian seasonings and saute' until fragrant, about 1 minute. Add the remaining ingredients, then bring to a full simmer, skimming any foam that rises to the surface. Reduce heat to low, simmer gently(partially covered) until the vegetables are just cooked and flavors blended, about 15 minutes. Stir in the parsley; cover and let stand for 5 minutes. Yields 6 servings.

Calories per serving: 270, carbs: 32G, protein: 22G, fat: 6G

This is a filling soup!! It's great for winter and reheats well!! Bon Appetit, Trainer Todd

Quote of the week

"It's the effort of the individual that measures the quality of a workout!"

-Trainer Todd-

Health tip

Icing an injury can speed recovery, If you do it right!!! I know, It sounds simple! Here are a few tips that will lead to effective icing:
-Immediately apply ice to the effected area (acute or chronic) after a workout. This will decrease swelling and initiate healing.
-Ice for 15-20 minutes each time you apply it. Any less the ice will only cool the skin, not the underlying tissue.
-Ice for up to 5 times a day, with at least 45 minutes between treatments.This should keep the tissue temperature low enough to minimize inflammation.
HAPPY ICING, Trainer Todd

Diet Tip

Natural Anti-inflamatory
Got berries? Whether you choose strawberries, blueberries or the exotic acai, all berries contain antioxidants called anthocyanidins. Studies have shown that these compounds halt oxidative damage that occurs with aging and help with staving off muscle soreness.

Recipe of the Week

Best Darn Guacamole Sauce
1/4 cup chopped green onion
1/4 cup finely chopped parsley
1/4 cup fat free sour cream
2 TBS fresh lime juice
1/4 tsp sea salt
1/8 tsp ground cumin
1/8 tsp ground red pepper
1 ripe peeled avocado, seeded and coarsely mashed

Combine all ingredients and stir together until thoroughly mixed. This is a great sauce for chicken or as a spread instead of mayonnaise on your favorite sandwich. It's GREAT as a dipping sauce as well. HAPPY SAUCING, Trainer Todd

Effective Weight Loss

HELLO ALL! Now that the Holiday's are over it is time to get back into the workout routine and lock down that diet. Here are a few simple, effective tips that can help with the New Year weight loss or just maintaining your current physique.
1. Try not to lose more than 1-1.5 pounds each week.
2. Drink 0.5 ounces of fluid(ideally water) per pound of body weight.
3. Cease eating after 7:00 p.m.
4. Increase raw fruit & vegetable daily intakes
5. Reduce refined carbohydrate consumption
6. Do not go below 1,500 calories a day.
7. EXERCISE a minimum of 30 minutes daily
8. Minimize hunger or starvation periods
9. Set realistic weight loss goals and make slow, moderate changes.
10. Establish a LIFELONG LIFESTYLE mentality.
11. Remove man-made fats(Trans fatty acids, also known as partially hydrogenated vegetable fats).
12. Use the fresh food approach versus packaged.
These are simple, effective lifestyle changes that can lead to a healthier, happier life! Give it a shot, Trainer Todd