Recipe of the Week

Grilled Flank Steak with Chimichurri
12 oz flank, skirt, or sirloin steak
1/2 cup finely chopped fresh parsley
1 bunch scallions
3 Tbsp red wine vinegar
3 cloves garlic, minced
1/2 tsp salt
1/2 tsp dried red pepper flakes
1/2 tsp coarsely ground black pepper
3/4 cup olive oil
2 Tbsp water

To make the chimichurri sauce mix the vinegar, water, garlic, salt, pepper flakes, and black pepper. Whisk in the oil. When every things blended whisk in the parsley.
Preheat the grill or pan on high. Season the steak with salt and pepper and place it on the hot grill. For medium rare, cook it 3-4 minutes on each side or until it reaches 140 degrees. Trim the roots from the scallions and add the entire bunch to the grill just after you have flipped the steak. Cook the scallions until they are lightly charred, about 4-5 minutes.
Drizzle the steak with the chimichurri sauce, and serve it with the grilled scallions.
Eat this with pinto or black beans and hot corn or flour tortillas. Makes 2 servings
430 calories, 38g protein, 7g carbohydrates, 28g fat, 2g fiber, 400 milligrams sodium per serving. This is a GREAT summer time dinner. I made tacos with mine. I also had fresh watermelon and the black bean tomato quinoa salad as a side. Grill it up!! Trainer Todd

Recipe of the Week

Black Bean and Quinoa Salad
1.5 cups quinoa
1.5 cups canned black beans, rinsed and drained
1 red bell pepper
4 scallions, chopped
1 tsp garlic, minced fine
1/4 tsp cayenne pepper
1/4 cup fresh coriander leaves, chopped fine
1/3 cup fresh lime juice
1/2 tsp salt
1 1/4 tsp ground cumin
1/3 cup olive oil

Rinse quinoa in a colander under cold running water until water runs clear. Put quinoa in a pot with 2 1/4 cups water. Bring to a boil, then cover and simmer 20 minutes or until water is absorbed and quinoa is tender. Fluff quinoa with a fork and transfer to a large bowl to cool.
Toss beans with vinegar, salt and pepper to taste in a small bowl.
Add beans, bell pepper, scallions, garlic, cayenne, and coriander to the quinoa. Toss well!
In a small bowl, whisk together lime juice, salt, cumin, and add oil. Drizzle over over salt and toss. Serve at room temperature or refrigerated.

Makes 8 servings:
Fat 13.2g
Carbohydrate 55.1g
Calories 370.7
Protein 10.6g

I tried this last night as a side dish. GOOD STUFF!! This is a great summer side dish. It has a refreshing lime zing to it. I prefer it at room temperature to refrigerated. Get your quinoa on! Trainer Todd

Good Advice

Hello All! We all could use good training advice, especially when it is given by top pro athletes. I guess they have an idea about what works and what doesn't.
This comes from Josh Rohatinsky. He is a top American marathoner and a fellow Oregonian. Josh finished seventh in the 2008 New York City Marathon. He ran a solid 2:14:23.
Hills, hills, hills. I know we all enjoy running and cycling up long hills, especially at the end of a workout. Josh finished some of his 23 mile training runs with a long hill at the end to get him ready for miles 20-26 in the marathon. This is a great training technique. This will help you focus on form and reach in yourself to find that toughness while fatigued.
Keep a training journal. This helps you to look back at your training and your races to see how you felt. This can help you to analyze what you did right or wrong. I have been keeping a training journal for years. It is an invaluable tool. It helps maintain focus and allows you to make adjustments to your training regiment.
One of the best pieces of advice Josh offers is leaving the ipod at home on race day. Instead of plugging into Metallica during your prerace regiment trying to get amped up, take the time to get the mind and body ready and relaxed. Focus on the race and what your goals are. I guaranteed you will run or ride a smarter, more efficient race. TRAINER TODD

Congratulations

I want to give OTEF client Rusty Burnett a HUGE CONGRATULATIONS for his finishing time of 1:35:27 in the Capital of Texas Triathlon on Monday. He beat his time of last year by 57 seconds with less prep time. He was strong in the swim and rocked the bike course averaging 19.1 mph. He was more efficient in his transitions where valuable time can be gained or lost. He made it through the run on a hot Austin morning to the finish. Keep up the good work and stay motivated! TRAINER TODD

Recipe of the Week

Turmeric Quinoa
2 tsp olive oil
1/2 onion
2 gloves of garlic, minced
1 cup chicken broth
1/2 tsp Turmeric
1/2 cup Quinoa- prewashed

Heat oil in pan, add onion and garlic, cook until soft. Add chicken broth, bring to a boil. Add turmeric and quinoa, bring back to a boil then put heat on low and simmer for 20 minutes or until quinoa is fluffy. Yes, More of the super grain that I like. I tried this last night with salmon, It was a GREAT compliment. Don't forget a side salad! Turmeric is a spice that is used in curry and it gives table mustard that bright yellow color! It is from the Curcuma longa plant and has a mild orange and ginger fragrance. It has a warm, peppery, bitter flavor. It is commonly used as a powerful anti inflammatory in Chinese and Indian medicine. Pick some up at Whole Foods!! Trainer Todd

REGENERATION

What steps do we take to regenerate from the demands we place on ourselves physically and mentally? This sounds like a common sense practice, but do we actually take the proper steps to recover?
I will be the first to admit that I fall short in facilitating proper recovery for my sore muscles, cells, and brain. I have made the two biggest mistakes in this process. First, Attempting to give myself an equally brutal workout at the same intensity and load level. Second, Doing nothing! I know it is hard to believe that sitting in bed after a hard workout or event isn't all that beneficial. Have you ever ran a hard 10k, then laid on the couch for an extended period of time afterwards to be stiff and sore when you get up?
Instead try active rest. This is when you are out playing golf, softball, light yoga or walking the dog. This gets us out of the gym away from our "HARD CORE" workouts to refresh mentally and have fun. At the same time, we are increasing circulation pumping blood and nutrients to working muscles that will aid in the recovery process. Active rest should provide enough movement to activate the nervous system and elongate muscle without placing stress on the body.
Passive recovery is also important to help aid in the recovery process. I like to implement Epsom's salt baths and massage in my training. Another GREAT treatment is the "TOUGH GUY" ice bath or cold plunge. Next time you are in the shower post workout try changing the water temperatures from hot to cold every couple of minutes. GOOD TIMES!
Don't forget the importance of stretching pre and post workout. Everyone has their preference on techniques and when to use them. You can find research to back any argument.
I prefer dynamic stretches for pre workout. This preps the body for activity with movement while stretching. I like to use old school static stretches and band (active isolated stretching) or rope stretches for post workouts. I get the best results to foam roll at the end of the day before bed. By then, I can really target problem areas and I tend to feel better in the morning.
GOOD LUCK and remember this is a process. Try a variety of techniques to find out what works for you! Trainer Todd

Recipe of the Week

Shrimp Pesto Penne
2 oz Whole wheat penne pasta uncooked
12 medium precooked, peeled shrimp
2 Tbsp Gorgonzola crumbled cheese
3 cups chopped baby spinach
1 tomato chopped
2 Tbsp chopped walnuts or pecans
3 Tbsp ready made pesto

Cook pasta according to package directions. If you are using frozen shrimp shrimp, defrost them by running warm water over them. Transfer cooked pasta and shrimp into large bowl and mix in all other ingredients. Stir until ingredients are saturated with pesto. Makes 2 servings.
the breakdown per serving: 360 calories, 22g protein, 26g carbohydrates, 19g fat(5g saturated), 5 g fiber, and 390mg sodium. I tried this last weekend. It is a GREAT lunch recovery meal. It is fast and tasty. Give it a try!! TRAINER TODD