Recipe of the Week

Hello all!!! Here you go, cookie dough hummus, YES!! I haven't tried this out yet, but I heard from a reliable source that even the sugar free version is DELISH!!

http://chocolatecoveredkatie.com/2011/09/27/new-recipe-sugar-free-cookie-dough-dip/

http://chocolatecoveredkatie.com/2011/05/23/want-to-eat-an-entire-bowl-of-cookie-dough/

Quote of the week

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

-Trainer Todd-

Recipe of the Week

Apple and Avocado Salad


Salad
1 head butter lettuce
3 Belgian endives
1 large crisp apple
1 avocado, peeled and pitted
1 teaspoon fresh dill, minced

Clean and shred lettuce, and cut endives crosswise to make small ribbons. Peel and cube the apple. Dice avocado. Mince dill. Toss all in a large bowl.

Dressing
Juice of one large lemon
1/4 cup olive oil
Salt and pepper(if desired)

Mix lemon juice, olive oil, salt, and pepper. Drizzle over salad, toss, and enjoy!!
This recipe is great topped with grilled, chopped chicken breast or shrimp!!

From the kitchen of Laura Labelle

Post workout recovery

Here are some great, quick, and easy ideas for your post workout nutrition!
http://www.thepostgame.com/blog/training-day/201205/top-6-workout-recovery-foods

CHECK THIS OUT!

HELLO ALL! If you're living in Texas and exercising in the heat throughout the long grueling summer, click on this link. This is a GREAT article. Trainer Todd

http://lavamagazine.com/training/training-and-racing-in-extreme-heat-9-tips#axzz1V6DUb6f1

Health Dangers of High Fructose Corn Syrup

HELLO ALL!!! I wanted to share some of the current research associated with the dangers of high fructose corn syrup. Just a few reminders you might consider when consuming products containing significant amounts of this. It's no secret that high fructose corn syrup is detrimental to your health. Unfortunately, it's no secret that it has replaced other forms of sugar in a disturbingly large number of manufactured foods. Even worse is that most high fructose corn syrup is made from genetically modified corn.

Here are 5 potential dangers from a diet containing high fructose corn syrup:

1. Significant risk of weight gain and obesity.

A recent study conducted at Princeton University found that rats that were fed HFCS gained

300% more quickly than those fed an equal or slightly larger dose of fruit derived sugar.

2. Increased risk of developing type 2 diabetes.

Excessive amounts of sodas, energy drinks, and junk food isn't worth losing a foot, going blind, or harming your children.

3. Hypertension and elevated "bad" cholesterol levels

HFCS makes your heart fat! There is a strong link between the irresponsible consumption of

HFCS and elevated triglycerides and HDL or bad cholesterol. Together these can cause

arterial plague build up and lead to hypertension, heart disease, or stroke.

4. Long term liver damage

HFCS is processed by your liver and can be very destructive to it leading to fatty liver and

inability to process toxins.

5. Mercury exposure

HFCS is often loaded with high levels of mercury. A study conducted last year found mercury in50% of the samples tested.

PLEASE READ YOU FOOD LABELS

Check this out!!

HELLO ALL, Are you in need of a few new healthy and fast recipes? Your answer should be YES!!!! The link below is full of GREAT stuff provided by Meredith Terranova, RD. She's GREAT!! You need to try her home made energy bars. They ROCK!! CLICK IT, TRAINER TODD

http://mealsatmyhouse.blogspot.com/

Recipe of the week

Southwestern BBQ Tofu & Black Bean Salsa

14 oz. extra firm tofu, drained

1/2 cup orange juice

1 chipotle in adobe sauce, minced

3 gloves garlic, minced

1/3 cup ketchup

1 Tbs. brown sugar

1 avocado,chopped

1 can no salt added black beans, drained & rinsed

1/4 red onion, diced

1 Tbs. lime juice

1/4 tsp. kosher salt

4 cups mixed salad greens

2 oz. unsalted tortilla chips

Cut the tofu block across its width into 6 slices, then cut each slice diagonally to make 12 triangles. Blot with paper towels.

In a large bowl, make the sauce; mix the juice, chipotle, garlic, ketchup, and sugar. Add the tofu and coat each piece with the sauce. In a large non-stick skillet, simmer the tofu and sauce until it thickens and becomes sticky, about 5 minutes.

In a medium bowl, combine the avocado, beans, onion, and lime juice and season with salt. Serve over salad greens with the tofu and chips.

Serves 4

I haven't tried this yet, but it sounds and looks like a great recipe for the summer time. Give it a shot, TRAINER TODD

Cool Stuff!

Check this short video clip out from Nike! COOL STUFF!! Trainer Todd

http://www.youtube.com/watch?v=dqx4-d_4g1U&feature=feedf

Need a training motivator?

Do you need a kick start to motivate that training regiment? Take a look! Go get em'

Trainer Todd

http://www.youtube.com/watch?v=XPS-ygfFWCM

Recipe of the week

Chipotle Turkey Chili

3/4 Lbs. lean ground turkey

1 medium white onion chopped(1/2 cup)

1 tablespoon finely chopped garlic

1 cup Green Giant frozen whole kernel corn, thawed

1 (15 oz) can cannellini beans, undrained

1/2 cup low sodium chicken broth

1 chipotle Chile in adobe sauce from 7 oz. can, finely chopped

1/2 cup reduced fat sour cream

1/2 cup chopped fresh cilantro

1/3 cup shredded Colby-Monterey Jack cheese blend (1 1/3 oz)

In a 4- quart saucepan, cook turkey, onion and garlic over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink; drain.

Stir in corn, beans, broth, and Chile. Heat to boiling. Reduce heat to medium; cover and simmer 10 to 15 minutes to blend flavors stirring occasionally.

Stir in 1/4 cup of the sour cream and 1/4 cup of the cilantro. Serve with remaining 1/4 cup sour cream, 1/4 cup cilantro and cheese. This recipe takes around 30 minutes of prep time and yields 4 servings. Give it a try for a weekend lunch. Trainer Todd

Got INTENSITY?

Are you lacking intensity and motivation in your workouts. Take a look at this clip. It might give you a kick in the butt! Onward, Trainer Todd

http://www.youtube.com/watch?v=tK-ikJllLyQ

GOOD ARTICLE

HELLO ALL, One of my clients sent this to me. I think this is a good article as well as a motivator to all of us reaching or in this age classification. Give it a look. These exercises should already be a part of your workout regiment regardless of your age. These exercises are difference makers to get you stronger, leaner and meaner. GO GET EM'! Trainer Todd

http://www.foxnews.com/health/2011/01/11/exercises-guys/?test=faces

Quote of the Week

"Somewhere in the world someone is training when you are not. When you race him, he will win!"

-Tom Fleming-

Recipe of the week

Mediterranean Grain Salad

1/4 cup medium-grind bulgur

coarse salt and ground pepper

1 cup grape tomatoes halved

1/2 cup fresh parsley, chopped

1/2 small shallot minced

1 tablespoon red-wine vinegar

2 teaspoon olive oil

1 oz. fresh goat cheese, crumbled

In a heatproof bowl, mix bulgur with 1/4 teaspoon salt and 1 cup boiling water. Cover, and let stand until tender but slightly chewy, about 30 minutes. Drain bulgur in a fine mesh sieve, pressing to remove liquid; return to bowl. Add tomatoes, parsley, shallot, vinegar, and oil. Season with salt and pepper and toss. Top with cheese. This is a GREAT side dish or served with a plain, skinless, bonless chicken breast. Delish, Trainer Todd

HAPPY NEW YEAR

HAPPY NEW YEAR All!! HERE WE GO! It's time to recommit to those exercise goals and notch it up a level. A good thing about making goals is that you can restructure them throughout the year. Don't take the negative outlook approach to this. Make them realistic, attainable and positive. I like to make 3 short term and 3 long term fitness goals at the beginning of the year. I will adjust throughout the year, so I keep things positive rather than the I didn't make my first goal so I quit approach. Life will throw you a few curve balls throughout the year. Success meeting your goals will depend on how you adjust to it. Try the Peyton Manning approach to all of this. Take ownership of your goals, be proactive, prepare, and adjust. HERE WE GO! Trainer Todd

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