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