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.