When I was stuck with my nutrition, I “Asked Georgie”!

As many of you are aware I continually seek new information on how I can enhance my performance.  I have over the past few years worked with a number of nutritionists, all of whom provided excellent services from which I learned a great deal.  The short fall I had was none were here.  Recently, I have moved toward a plant based diet.  While in general, I have considered it successful, I also felt like my limited proficiency caused me to plateau.

I have known Georige Fear as a nutritionist and an athlete for several years now, and wanted to opportunity to meet with someone who not only understood performance racing, but that was someone I could see. She has also worked with a number of elite athletes and teams in planning nutritional plans and programs for a number of individual goals.   Georgie and I had an initial consultation to help analyze my consumption and output.  During our discussions, she analyzed what I was eating, and helped inform me of the ways in which I could enhance the benefits of eating by working more on timing and combination’s of food groups.

While my diet is and has not been horrible, I like most folks out there have nutritional shortcomings and a failure to appreciate what is really a portion size.  We searched my refrigerator and cabinets, and actually went through samples of how much of a particular food I was eating, as in comparison to what a portion was.

My nutritional goals surround some weight loss, but primarily a change in body composition.  Georgie with calculator in hand, help me to map out consumption rates, based on my Resting Metabolic Rate and how to adjust those numbers based on activity levels.

We considered strategies for in workout and race nutrition as well as recovery.  I saw that while my food selections were not horrible, my timing of certain macro-nutrient was not helping me toward my goals.  Plus her website is full of recipe ideas that she has either tested or created.  We plan to keep a food journal, and meet again following my first race, so we can analyze and adjust strategies.  While I still believe that knowledge is power, I also realize that there are always limitations to what you can accomplish alone.  Working with professionals in all areas provides you with the confidence and knowledge to ensure success.  Now I feel like this season is really about to come together!

My Experiment in Health

So, I only have a few minutes and I hope I can do this topic some justice.  If not I’ll likely re-visit it later.  As some of you know I recently started to follow a Vegan Diet.  While I was training in Austin, under Jon Hinds, owner and founder of Monkey Bar Gym’s, he spoke with us about his dietary choices, and the reasoning for them.  As an athlete and endurance coach I was also interested in how it impacted my performance.

He encouraged me to read The China Study, and I did.  It was enlightening to think of the correlation between Western disease and our foods.  Mind you I had recently viewed Food Inc., which is another eye opener for those of you curious about the nutritional content of the foods it is a must see.

Armed with that and some helpful hints from AC ( I should also note Seth and Maggie, but they read my posts less), who has also been on this path just a bit longer, I began on February 15^th, and figured it was going to be impossible.   While it was not I fell into the simple trap of buying soy products like Moringstar and Boca.  Which are decent options, but still were processed, and I wanted to not over-do the soy.

As I continued I found it fun and exciting.  I explored new recipes, and variations on old ones.  We made a rather large purchase at the recommendation of the same Maggie, a Vita-Mix Blender.  This was also in Brandon Brazier’s Book’s Thrive.  Brandon is a pro triathlete who has been Vegan for over 20 years.  I figured, he would provide more insight on my particular needs.  Come to find out the first comment in Brandon’s book, was from Jon Hinds, too funny.

With the blender we began making more exotic juices and soups, and sauces.  I made cashew butter without oil, and hummus, with sesame seeds!  The experiment has provided me with great results.  I have lost about 9 pounds, and have had some incredible training sessions.  While I personally do miss cheese, they soy products are not the same; I can see myself continuing on a vegetarian lifestyle for some time. It has amazed me as well, how easy it has been to eat out, which I do quite often for work.  Hopefully another few weeks, and I hit my race goal weight and have added years to my life.

MovementU visits RU

This week the Rutgers Triathlon Team and other recreation club members were fortunate enough to participate in a MovementU workshop hosted by Jessi Stensland.
Jessi was a wealth of knowledge! She centered on the bio-mechanics of the body then emphasizing how we all need to focus on core stability, strength and balance and how unifying improved posture and core strength can help any athlete at ant level, prepare to perform and ultimately prevent injury. Jessi has a solid history in the arena of triathlons and has been mentored by some of the top strengthening and conditioning coaches. With her method of taking complex movements and breaking them down to basic fundamental motions, she had created fantastic drills for our athletes. After her explanations and demonstrations, the athletes were given the opportunity to practice implementing the posture and core stability exercises along with Jessi. With such an overwhelming response from the athletes, she was kind enough to stick around for some extra Q & A time. Thanks again to Jessi and we all look forward to the next time you can enlighten and inspire the RU athletes

Winter White and Blues

2010 has been one of the harshest winters in recent memory here in Central Jersey. The snow, rain, and bitter cold have made outdoor training a challenge. Many of our favorite mountain biking locations, have been unsafe to ride due to snow and mud, since around Christmas. I, in fact bought a beautiful new pair of winter riding boots, that have made it on the trails exactly once.
With these cold and dreary days, we have had to challenge and inspire our athletes more than ever to get the most from their training sessions. I have strongly considered adding shoveling my driveway to the training plans, I have not yet. We have added and changed our schedule to help fight the potential boredom. Our strength training schedule has started to rotate, there by affording equal number of kettle bells and TRX training sessions during two week cycles. We have implemented a Sport Yoga program to aide athletes in both power and flexibility. A variety of other progressions and challenges have been placed into normal training sessions to help all our athletes combat the hurdle of training.
While we still have had some long sessions on the trainer, having other folks to do it with has been a help. Hopefully it will melt soon, and we can get back outdoors!

The problem with diets

No this will not discuss eating habits.  As athletes we are constantly given ideas, and theories on what to eat and when to fuel.  There are literally hundreds of methods out there, all different and all claiming to work best.  It struck meat as I read an article today on CNN.   There is really no consensus.  This article is admittedly about more of food safety, but it is at the heart of the matter, that we really have no idea what is best.  I personally believe in balance and moderation.  I worked on an e.coli case while I was an lawyer and they stuff is horrible, and has made me look at ground products differently.

What are your thoughts?  On food, the way it is processed, the messages we hear on eating, and where those message stem from?

Power Wear, are you training with Power?

While at the Expo at Timberman I was fortunate enough to meet Pertti Hasanen, inventor of Power Wear, and Regional Distributor Jack Bartoszek.  I was first drawn to the stand as I had been crudely using a weight vest in my training routine this past year.  I had read articles on Kara Goucher, and her coach Alberto Salzazer.  Alberto would often prescribe running with weight toward the end of a workout and or recovery to simulate running on tired legs.

As I always do with something that interests me, is read, and then test it on myself to see how I respond.  I enjoyed the challenge and strength, but was disappointed by the discomfort, and the constant need to remove heavy metal shots, to adjust the weight to something challenging and comfortable.

All of those concerns changed when I visited the Power Wear booth.  Pertti explained and showed my the weight system which is made of a soft movable component.  The shorts are worn in a form fitting material that looks similar to sliding pants, or a football girdle.  The vest is also form fitting and looks like a cross between a tri top and a small rafting life vest.

What amazed me first was the comfort.  It is not that you do not notice them, but it moves freely with your body.  No more jiggling around.  Second it is washable, so no more funky smells.  And finally the weights are in manageable and appropriate increments.  2, 4 and 8 pounds to supplement your strength and training.  Finally they have a version that can be used in the pool, great for triathletes.

I have been using the 4 pound shorts and found them as easy to use on a run as on the bike.  Pull-up, no problem it adds a bit more for you to work.  We are pleased to announce a partnership program with Power Wear.  For your own set of visit our site and head to the Power Wear Link.  Enter Code “kcook09” at checkout!

Morning Quiche Cups

This is a great breakfast that I got out of the South Beach Diet Book and really enjoy making! This comes in handy for those who are short on time in the morning. You can make these, and either eat’em or freeze’em. We have played with the ingredients a few times to make it to our likes

1- 1 oz package of frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced fat cheese
1/4 cup diced green bell peppers
1/4 cup diced onions
3 drops hot pepper sauce (optional)

Microwave spinach for 2 1/2 minutes on high. Drain the excess liquid.Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
Combine the egg substitute, cheese, peppers,onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 for 20 minutes, until a knife inserted in the center comes out clean.

** Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetable and reduced- fat cheeses may be used.

Luxury Key Lime Pie

Here’s a low-carb dessert that I came across a few years ago in Fitness Magazine. I think this is one of the best summer desserts!

Ingredients for Pie Shell:

* 2 packets Splenda
* 3 Tablespoons butter, melted
* 1/2 teaspoon coconut extract

Ingredients for Key Lime Filling:

* 16-oz cream cheese, softened
* 1 large package Sugar-Free Lime Jell-O
* 2 packets Splenda
* 1/3 cup boiling water
* 1/3 cup cold water
* 1/2 cup heavy cream
* 1/2 teaspoon coconut extract

Prepare pie shell: Melt butter in a small bowl. Add almond flour, sweetener and half the coconut extract. Mix well.Press firmly into bottom and up sides of 8 inch pie plate and refrigerate until firm.

In a small bowl, whip the heavy cream with sweetener until peaks form. Set aside. While it is being whipped, bring water to boil. Mix the jello with 1/3 cup boiling water until all the gelatin has dissolved. Then, add cold water and stir. For the next step you need a big bowl with HIGH sides. Put gelatin in bowl. Slowly add in the cream cheese (add each 8-oz package in 4 chunks) and continue to beat with a mixer at slow speed. After all cream cheese is added, put in the remaining coconut extract and beat at high speed until smooth. Then, carefully fold in the whipped cream. Use a spatula to scrape mixture into the pie pan and spread around. Sprinkle extra ground nuts on top. Refrigerate several hours or overnight to allow Jell-O to set thoroughly.

Makes 8 servings.

Salmon and Edamame Penne

Chef Sarig Agasi’s Salmon Penne.

Salmon and Edamame Penne

1/4 cup red onion, diced
1/4 cup green bell pepper, diced
3 teaspoons extra virgin olive oil
1/8 cup green Manzanillo olives (about 10), diced
1/8 cup capers
1 tablespoon fresh sage, chopped
1 tablespoon fresh oregano, chopped
1/4 cup yellow onion, diced
2 medium tomatoes, diced
6 ounces whole-wheat penne pasta
1/2 cup edamame
10 ounces (two five-ounce portions) wild salmon, with skin

Sauted onion and pepper in one teaspoon of olive oil for three minutes. Stir in olives, capers, and herbs. Remove from heat. In a pot, saut?ellow onion in one teaspoon of olive oil until golden brown. Add tomatoes. Cover and cook over low heat for 10 minutes. Remove from heat and mix in the pot with a hand blender. Stir in olive mixture. Set aside. Boil pasta according to package directions, adding edamame about two minutes before pasta is ready. Drain. Heat one teaspoon of olive oil in a nonstick saut?an over high heat, cook salmon, skin side down, for one minute. Lower heat to medium and cook for another five minutes. Flip and cook for another minute. In a bowl, mix pasta with three-quarters of the tomato sauce. Plate two portions. Top pasta with salmon and distribute remaining sauce across salmon.

Another Great Summer Dish

Power Bar – Solis Style

Here’s a Power Bar that I have been making for a few years.  I’m no sure who the originator is, but I have been tweeking it along the way.

In a mixing bowl mix together this dry mixture.

-3 cups of Old Fashion Oats (I use Quaker)

-1/2 cup of quick oats

-1 1/2 cups of fat-free dry milk

-4 scoops of vanilla flavor Whey Tech protein powder(I use Vitamin Shoppe brand)

-2 tbl sp. of cinnamon powder

In a seperate bowl blend together this liquid mixture…

- 1/4 cup of Orange Juice with no pulp (I use Tropicana Lite and Healthy)

- 1/4 cup of Egg Whites

- 1/2 cup of  all-natural/no-sugar Apple Sauce

- 1 cup sugar-free maple syrup

- 1 tsp. vanilla extract

While mixing the dry mixture on low, slowly add in the liquid mixture. Once all the liquid mixture added, blend on a medium setting for about 3 minutes. With a wood spatula crap the sides of the bowl as well as the bottom to make sure all the powder is mixed in. Blend on medium for another minute.

- Pre-heat oven to 325

- Lightly coat a 9×11 glass baking dish with cooking spray.

-  Pour mixture into the coated baking dish and spread it out evenly.

- Bake for 20-25 minutes

- Let it cool for about 1 hour.

- Top with All Natural Peanut Butter (about 2 cups)

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