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Food : Where to Spend and Where to Save

2010-03-11T05:01:00Z

picture courtesy of pachd.com

The Wide-Body has been an organic gardener for a number of years. The decision to go organic was easy when I asked myself some questions and looked at certain factors. First, I asked myself, “Am I a chemist?” Did I do well in school, sure I did. But did I really know if the applications of fertilizer and pesticides were accurate and hence, harmless? No, I really didn’t. Did the idea of feeding the soil instead of feeding the plants make sense? It did, especially when I read how plans take their nutrients from the soil, how healthy soils accelerate root growth, and how chemical fertilizers don’t complete their breakdown in the soil, but instead leave salts and other residue behind. Finally, how much did the organic garden cost? Well, the first year, the yields were lower than the year before, and I was spending as much on organic products as I was on artificial. The next year, the costs decreased, and the yields increased. Greener grass, more fruit, stronger flowers, and less water used; the results were incredible. I go through that year, and life has been good.

So, I don’t tell you all that just so that you will change the fertilizer on your grass. You are probably saying, “So what do you eat?” or “Organic food is so expensive” or “Should I buy all organic food or are there times when I can buy something more conventional and be okay?” The answers…”I eat everything”, “Not always” and “Yes”.

The good news is that as organic food becomes more popular, the price delta between conventional and organic grown food is narrowing. It is basic supply and demand, and this is the first time on this blog that I used the term “price delta”. Woo-hoo, the MBA is paying off!

Watching your budget? Who isn’t? Here is a list of foods where you should spend a little more, and places where you can cut a few dollars. Full details can be found here: http://www.runnersworld.com/cda/microsite/article/0,8029,s6-242-300-0-13391-0,00.html

Protein Source:
Splurge: GRASS-FED BEEF (Wide-Body note- If you find “longhorn beef” grab it. Longhorn is supposed to ONLY be grass fed, and the flavor is wonderful. My second favorite is buffalo. You need to know that there is less fat in these cuts, so if you over cook them, they will be dry. Sear the meat first, then cook to medium, not well done.
Save: DARK CHICKEN MEAT

Healthy Oils:
Splurge: VIRGIN OLIVE OIL
Save: CHUNK LIGHT TUNA

Produce:
Splurge: ORGANIC PEACHES, APPLES, PEPPERS, CELERY, AND NECTARINES
Save: FROZEN PRODUCE

Snacks:
Splurge: FAIR TRADE BANANAS
Save: LARGE SNACK BAGS (Wide-Body note: Have you ever tried “Pirate Booty”. Healthy and tastes great)

Dairy:
Splurge: GREEK YOGURT
Save: REGULAR EGGS

What's on your MP3 player?

2010-03-10T05:01:00Z

Let’s talk about music. In particular, the music on your mp3 player that helps you get through your exercise routine.

I’ve have found that while I appreciate a variety in my music, varied genres and artists, not all music is created equal when it comes to what music that keeps you moving. For me, it has to be rock & roll, fast, big bass beat, and incredible guitars, the crunchier the sound, the better. Lyrics are a bonus, but when I run, the lyrics do not need any depth in meaning. As a matter of fact, they can have no meaning at all, as you will see below.

I have also found that my tastes run toward the 80’s rock (no hair bands!), but I have stuff from the 70’s through the 00’s. Again, the basic rule is fast, big bass beat, and great guitars. Are there some exceptions? Sure, but that is for pure personal reasons. Maybe there is a riff, a lyric, or something about the song that keeps me fired up and moving. That is hard to quantify, so it’s just a guilty pleasure.

So, let’s play the audience participation game. I’ll share with you the songs I recently loaded to my Ipod for my latest half marathon, and you tell me what you have on your mp3 player and why. Who knows, you may have something I forgot to download and vice versa.

Judas Priest - You've Got Another Thing Comin'- This kicks off my set, and it's a great start.
Judas Priest - Breaking the Law
Judas Priest - Living After Midnight

Van Halen - Everybody Wants Some!! - The way this song starts with Alex banging the drums then Eddie jumps in with a whailing guitar. Awesome. And BTW, what was David Lee Roth saying half the? "Coo coo moo koo..." ?? LOL!
Van Halen - You Really Got Me
Van Halen - Runnin' with the Devil
Van Halen - Panama
Van Halen - Beautiful Girls
Van Halen - Ain't Talkin' 'Bout Love

Boston         Peace of Mind
Boston          Don't Look Back - Classic Rock & Roll!
Boston          More Than a Feeling
Boston          Long Time

Nickelback   Next Contestant
Nickelback   Animals - Its a love song. Really. Well, in a 17 year old boy sort of way
Nickelback    How You Remind Me

Kansas          Carry On Wayward Son

Living Colour Cult of Personality - Remember what I said about big bass beat and great guitar playing. This is it!

The Offspring - Want You Bad - Another love song. Sort of.
The Offspring - Why Don't You Get a Job?
The Offspring - Gone Away
The Offspring - Pretty Fly (For a White Guy)
The Offspring - Self Esteem - Don't listen too closely to the lyrics. Well, go ahead, but for me, its the way they tear up the instruments is why I dig this song.

Ozzy Osbourne - Crazy Train

The Arc Angels Shape I'm In - What can I say, I'm an Austin guy and this is an Austin band.

The Guilty Pleasures. These work well into my running routine. Kryptonite actually has all the elements I like, but I found that the band, 3 Doors Down, doesn't consistently play at this level.

The Outfield - Your Love
The Outfield - Say It Isn't So
3 Doors Down - Kryptonite
Asia - Heat of the Moment- The next super band of the 80's! Or not. Maybe '82-'85
Night Ranger - Sister Christian - Parts of this are a little slow, but good drums.

A Training Plan For New Runners

2010-03-09T05:01:00Z

You’ve decided to “break the seal”, “begin a journey”, or “create a new you” and to accomplish your goal, you’ve decided to begin running. “How hard can it be?” you ask yourself. You’ve been running since you were a kid, right? So, why is it that when you go out there and begin pounding the pavement or tearing up the local high school track, that something just doesn’t feel right? It’s not the fact that you are breathing heavy, you knew that would happen. It’s not that you are 30 pounds (or 40, or 50) overweight, everybody has to start from somewhere. It’s the fact that you don’t have a plan.

How do you know that what you are doing is effective? How do you know that you may be overtraining and setting yourself up for injury? How will you know if your “Gino’s East Pizzeria ROCKS!” t-shirt won’t solicit funny stares? (It will, but only from admirers. Chicago style pizza is the best!)

To answer these questions, you need a plan. So, do you spend hours researching for plans? No, you silly goose, the Wide-Body is here to take care of you.

Okay, so I did the research, and my trusty resource, the good folks at Runners World magazine, created a program designed for the newbie. In 10 weeks, it gets you from zero training endurance to the point where you should feel comfortable running a 5K. After that? Well, let’s just say that I can’t help it if you begin to feel good, feel stronger, begin sleeping better at night, have a better attitude about life, and start considering new goals and dreams. Oh, but wait, you wanted to make a transformation anyway! ?

The basics of the program are below. YOU NEED TO READ THE FULL ARTICLE. Don’t just launch into the plan without reading the article because there are other very wise tidbits in the article, and that wisdom will set you on the path of good and healthy exercise. May the blessings of good health be upon you and welcome to the fraternity of runners.

Details of the plan are found here: http://www.runnersworld.com/article/0,7120,s6-380-381-386-678-0,00.html

Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday and Saturday, and take Tuesday, Thursday and Sunday off.

10-WEEK TRAINING SCHEDULE

Week 1
Run 2 minutes,
walk 4 minutes.
Repeat 5 times.

Week 2
Run 3 minutes,
walk 3 minutes.
Repeat five times.

Week 3
Run 5 minutes,
walk 2.5 minutes.
Repeat four times.

Week 4
Run 7 minutes,
walk 3 minutes.
Repeat three times.

Week 5
Run 8 minutes,
walk 2 minutes.
Repeat three times.

Week 6
Run 9 minutes,
walk 2 minutes.
Repeat twice, then
run 8 minutes.

Week 7
Run 9 minutes,
walk 1 minute.
Repeat three times

Week 8
Run 13 minutes,
walk 2 minutes.
Repeat twice.

Week 9
Run 14 minutes,
walk 1 minute.
Repeat twice.

Week 10
Run 30 minutes.

Cube Steak with Mushroom-Sherry Sauce

2010-03-04T05:01:00Z

image from eatingwell.com

I really like this recipe because it is hitting all the right elements for me; its healthy, its, easy to prepare, and it is inexpensive. A real triple threat!

Cube Steak with Mushroom-Sherry Sauce

Nutrition Profile
4 servings
Active Time: 20 minutes
Total Time: 20 minutes

Nutrition Profile
Diabetes appropriate | Healthy weight | Heart healthy | High potassium | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium |

Ingredients
• 4 4-ounce cube steaks
• 3/4 teaspoon freshly ground pepper, divided
• 1/2 teaspoon salt
• 2 tablespoons extra virgin olive oil, divided
• 8 ounces sliced mushrooms (about 2 1/2 cups)
• 1 large shallot, thinly sliced
• 1 tablespoon all-purpose flour
• 1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
• 1/2 cup dry sherry (see Note)
• 1/2 cup reduced-sodium beef broth
• 2 tablespoons reduced-fat sour cream

For cooking instructions, please click on this link: http://www.eatingwell.com/recipes/cube_steak_mushroom_sauce.html

Nutrition
Per serving: 268 calories;12 g fat (3 g sat, 7 g mono); 56 mg cholesterol; 6 g carbohydrates; 29 g protein; 1 g fiber; 428 mg sodium; 684 mg potassium.

Nutrition Bonus: Zinc (37% daily value), Iron (16% dv)

1/2 Carbohydrate Serving

Exchanges: 1/2 vegetable, 4 lean meat, 2 fat

Celery: Its Brain Food

2010-03-03T05:01:00Z

The idea that you could one day be overwhelmed by a complex mental challenge, yet that same challenge today is something you enjoy tackling, is something that I find frightening. Decreasing mental capacity, when recognized by those with the decreasing capacity, has to be very frustrating and unnerving.

So, I try to take on Soduku puzzles, hoping that will keep me on my mental toes. I also just read that celery can benefit the brain and stem some of the causing of mental aging.

It turns out that celery contains luteolin, a powerful anti-oxidant that can decrease inflammation within the brain’s memory center. Why is that important?

Over time, brain inflammation can interfere with memory, magnify depressed feelings, accelerate dementia, and perhaps even play a role in the development of Alzheimer's disease and other aging-brain conditions. Enter luteolin. New cell studies suggest that it may mute the nerve signals that tell immune cells in the brain to release inflammatory chemicals called cytokines.

Yep. Celery, its brain food!

You can read more about this here: http://www.realage.com/tips/sharpen-your-memory-with-this-6-calorie-snack.

A Swimming Workout For Runners

2010-03-02T05:01:00Z

The Wide-Body is investigating different plans for triathlon training, so swimming plans have caught my attention. In the January issue of Runner’s World, there is an article noting how swimming can tremendously benefit your running fitness. That sounds logical, but how does swimming help?

The resistance of water offers a cooling workout that taxes the body enough to maintain cardiovascular and muscular-skeletal fitness, while its buoyancy and zero-impact environment aids in recovery and injury prevention. A study published in the Journal of Sports Medicine and Physical Fitness compared groups that did pool running with those that did tread-mill running and found virtually equal VO2 max values (aerobic capacity). Another study by California State University Northridge found that when runners cooled down in water, they reported feeling more recovered compared with when they cooled down on a treadmill.

So, where to start? Highlights are below. Go to this link for full details: http://www.runnersworld.com/article/1,7124,s6-238-263-266-13382-0,00.html

Swim Laps:
Start out with about 10 laps (back and forth across the pool equals one lap), which is slightly more than a quartermile at a typical pool. Increase your time in the water and minimize fatigue (and boredom) by sandwiching pool-running in between sets of laps.

"Run" In Water:
Running against the water's resistance, in the deep end where you can't touch, provides many of the benefits of running on land. A flotation belt will help keep you upright and give you stability. Keeping your body erect, with a slight lean, and your gaze forward, run as you normally would on land with your hands pushing back the water.
Your leg action can vary: Do high knees and march in place, bend your knee slightly and move your legs as if you were cross-country skiing, or do a more long-striding leg extension.

Water Works:
The ideal pool workout should include 30 minutes of lap swimming and 30 minutes of pool running to ensure a full-body workout, says Michael Joyner, M.D., of the Mayo Clinic. For the running segment, perform one of the interval workouts below.

Bean and Vegetable Chili

2010-02-25T05:01:00Z

Old Man Winter isn’t giving up his grip anytime soon. Some of us were lulled into a recent and brief Spring-time stupor. And then Winter slapped us back in the face and said “I’m still here!”

Got the winter chill? How about trying some chili to warm you up inside? What do you think about chili that has less fat than the traditional bowl of red? If that sounds like you something are interested in trying, then take a look at the recipe below.

WIDE-BODY NOTE: As you folks know, the Wide-Body is a born and bred Texan, and so the one dried chili pepper in this recipe just ain’t gonna cut it. Three benefits of the hot pepper: 1) it heats you up (good for the winter), 2) helps increase the metabolism, and 3) the capsaicin (the “hot” stuff) acts as an anti-inflammatory. So, don’t be shy with the peppers. If you are pepper sensitive, build up a tolerance with a little at a time.

image by Antonis Achillieos
Bean and Vegetable Chili

3 tablespoons olive oil
1/2 pound ground beef, pork, turkey, or chicken
Salt and freshly ground black pepper
1 onion, chopped
1 tablespoon garlic, minced
2 small eggplants, cubed
1 medium zucchini, chopped
2 carrots, chopped
1 cup mushrooms, quartered
1 fresh or dried hot chile, seeded and minced
1 teaspoon ground cumin
1/2 teaspoon dried oregano leaves
1 cup canned tomato, seeded and chopped
4 cups canned kidney beans, liquid reserved
Vegetable stock as needed (about two cups)
Fresh cilantro for garnish

Cooking instructions can be found here: http://www.runnersworld.com/article/0,7120,s6-242-303-504-13399-0,00.html

Nutritional Values
CALORIES PER SERVING: 385
CARBS: 56 G
PROTEIN: 28 G
FAT: 5 G
ZINC: 36% DV

400lbs. Woman Rescued By Fire Department

2010-02-24T17:01:00Z

Folks, I found this story compelling enough that I had to make a comment about it in the hopes that it can be a learning lesson for someone.

It made the national news that a 400lbs woman had to call the Houston Fire Department because she had fallen down in her apartment and broke her leg. The emergency workers were unable to remove her from her apartment until they had removed a window and part of a wall. It was later reported that because of the woman’s condition, her leg could not be saved and was amputated. http://www.click2houston.com/news/22630255/detail.html

Let’s be clear, this woman had a health condition with her feet, and over time, her weight spun out of control. This additional weight led to other health issues and ultimately the loss of her leg. It’s reported that she told neighbors that her condition was temporary, yet her weight gain continued.

It’s this last part of the story that grabs me and makes me think there is a lesson in here for a lot of us.

So, let’s leave the story of the 400lbs woman behind us. We don’t know her full story, and so I won’t begin drawing parallels with her as an example. Still, how many people have tried to explain their health conditions as “temporary”? How many have stopped looking in the mirror, convincing themselves that they will look again, “When I feel better.”? How many have convinced themselves that, “It’s just easier to stay at home. I don’t need to go outside for…(fill in the blanks)”? Or, “I used to be in great shape, I’ll get back in shape, later.”

Folks, if you are saying this to yourself now, please stop. Stop denying yourself from being amongst the living. Stop denying yourself of the chance of living up and beyond your potential. Stop denying yourself a full life. Break out of your cage today, grab a hold of life, and tell yourself that you can make a change and you can be different. The first step is the one you take mentally, the decision to change. The next step is to seek out help.

“Help”, I wish there was a better word for what I’m talking about. The word conjures up images of “helplessness”, and clearly if you are seeking help, you are not entirely helpless. If you are seeking help, you are rationally seeking a path that leads toward strength. Be a seeker of strength, search for that path. There are many paths and guides along that path. Professional dietician, nutritionist, doctors, physical trainers, books, magazines, and websites, are chock full of the information you need to guide your journey. At the end of that path stands a new you. Please begin your journey.

Exercise Excuse Busters

2010-02-24T05:01:00Z

The final week of February….yep, this seems like the right time to begin discussing, “So what happened to your exercise and diet plans for this new year?”

Okay, raise your hands if you are one of those people who have started a fitness routine or diet, and within three weeks (or sooner!) you find that you no longer have the time to exercise, you are frustrated by the schedule, you’re too tired, etc. Yea, me too. I have both of my hands raised.

Excuses…sometimes it’s easier to create excuses than it is to do the actual work. And if you have an honest conversation with yourself, you know that is true.

So, enough with the excuses; let’s recognize that these excuse are the things that are holding us back from achieving our goals, whether the goals are fitness, health, relationships, or life.

Let’s tackle nine of those excuses right now. The folks at Active.com have put together a list of “Excuse Busters” and I’ve provided highlights below. If any of these resonate with you, then please go here for more details:

EXCUSE: "I'll do it tomorrow ..."
EXCUSE BUSTER: Start right now.

EXCUSE: "I'm too old."
EXCUSE BUSTER: You’re never too old to start exercising. (Wide-Body note: YES, YES, YES! You are never too old)

EXCUSE: "It's useless--my genetics are working against me."
EXCUSE BUSTER: You can lose weight. It’s very rare that a person can’t lose weight (Wide-Body note: Stop being a quitter, a whiner, and a nay-bob. Get up, move around, and stop blaming others for your issues. Once you take that step to personal responsibility, you’ll realize how much better you feel about yourself and how your outlook on life improves)

EXCUSE: Cook dinner? Please! Do you have kids?
EXCUSE BUSTER: Even if you have no time to buy healthy food and cook at home, you can still make convenience and fast foods work for you.

EXCUSE: I only live once--so I might as well enjoy myself just this once. It’s not such a big deal.
EXCUSE BUSTER: Really? The truth is those “one-time” events add up.

EXCUSE: It's raining, so I can't go for my morning walk.
EXCUSE BUSTER: First of all, you’re not made of sugar, so you will not melt.

EXCUSE: I travel all the time.
EXCUSE BUSTER: If you travel often, you need to weave healthy eating and physical activity into your lifestyle. (Wide-Body note: My friend Marie is a pro at this because she is always on the road for work, and yet she runs several races (half marathons!) each year.

EXCUSE: I just had a baby.
EXCUSE BUSTER: For the first few months, if not years, the challenges of parenting can seem overwhelming, and eating healthfully may feel impossible. Instead of takeout and fast food, try preparing healthful foods over the weekend and freezing them to reheat later in the week.

EXCUSE: I'm too tired.
EXCUSE BUSTER: If you’re like most people, you’re not getting enough sleep. Research shows that lack of sleep can cause weight gain by increasing appetite.

Should you warm up before you exercise?

2010-02-23T05:01:00Z

Should you warm up before exercise? Should you stretch? Does it make a difference in certain weather conditions? Ask 10 people these questions and you’ll get 12 answers. Needless to say, the debate goes on and on. What can be agreed upon is the facts, namely that when the temperature is below 40 degrees Fahrenheit, blood vessels and muscles begin to constrict, making you feel stiff. In these conditions, if you don’t want to feel stiff before you exercise, it might be best to consider this warm up routine. The folks at Runner’s World have put together this video and I bet this set of exercises will get you well on your way to being warm and limber.

Black Bean & Salmon Tostadas

2010-02-18T05:01:00Z

picture courtesy of Eatingwell.com

Eating well is featuring the benefits of canned salmon in their Jan/Feb edition. Easy to use, easy to store, good for you, canned salmon is a really good staple to keep in the pantry. The challenge is to come up with new, tasty, and healthy recipes. I hope you like this one.

Eating well recommends you look for “wild salmon” and “boneless, skinless salmon” on the labels. The wild salmon is healthier and a better choice for the environment. Regular canned salmon will have some bones and skin, and thus may not as appetizing for you.

My thoughts on this recipe are, skip the step of coating the tortillas with cooking spray, and keep the tortillas soft. The “tostadas” then become “tacos”, saving you some time and some intake of fat.

Black Bean & Salmon Tostadas

Nutrition Profile
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Healthy weight | Heart healthy | High fiber | High potassium

4 servings, 2 tostadas each
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients
• 8 6-inch corn tortillas
• Canola oil cooking spray
• 1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained
• 1 avocado, diced
• 2 tablespoons minced pickled jalape
• 2 cups coleslaw mix (see Tip) or shredded cabbage
• 2 tablespoons chopped cilantro
• 1 15-ounce can black beans, rinsed
• 3 tablespoons reduced-fat sour cream
• 2 tablespoons prepared salsa
• 2 scallions, chopped
• Lime wedges (optional)

For complete preparation information, please go to this link: http://www.eatingwell.com/recipes/black_bean_salmon_tostadas.html

Nutrition
Per serving: 319 calories; 11 g fat (2 g sat, 6 g mono); 16 mg cholesterol; 16 g protein; 12 g fiber; 352 mg sodium; 670 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Folate (27% dv), Potassium (19% dv), Iron (18% dv), source of omega-3s.

2 Carbohydrate Serving

Exchanges: 2 starch, 1 1/2 lean meat, 1 1/2 fat

Treadmill Reviews and Tips

2010-02-17T05:01:00Z

Wow, what a winter! When Dallas, Texas gets a foot of snow, you know it has been a wacky winter.

So what do you do when you just can’t get out and get in some road miles? Blow off the training schedule? Do some yoga? Hit the gym?

Those are all viable options, though you can’t blow off the training schedule all winter. Sometimes you really need some the cardio fitness, and being snowed in means no chance to hit the gym.

What about buying a treadmill for the house?

The folks at Runners World recently completed reviews of several treadmill models and have made their recommendations of the best. You can see the reviews here: http://www.runnersworld.com/article/1,7124,s6-240-322--13037-0,00.html

If you already have a treadmill or access to one, here are some helpful hints, again from the folks at Runners World.

Go Fast: A good rule of thumb for setting the pace and length of speedwork programs: Aim to run your longer intervals (three to eight minutes) just shy of your 10–K pace, and your shorter efforts (one to three minutes) closer to your 5–K pace. Indoor running means wind drag doesn't slow you down as it would outside, so your treadmill times will probably be faster.

Climb Higher: Most runners use less oxygen and have a lower heart rate when training on a treadmill than when they run on the roads, so consider tackling a steeper incline (and even going at a faster pace) during your indoor hill workouts. Don't go overboard though: Climbing a steep incline of 11 to 15 percent is more of a strength-training workout than a running one.

Target Heart Rate: Heart–rate zone programs are ideal for recovery runs because they force you to maintain a steady effort level by automatically speeding up or slowing down the belt when your heart rate gets too low or high.

New Core Exercise Videos

2010-02-16T05:01:00Z

Hey Guys,

I get a lot of great tips about running from Runners World. For a guy like me, an everyday athlete who runs for fitness, but also has a competitive streak, this magazine has proven to be helpful to me when I review my training and my health. A bonus is that many of their fitness tips are applicable to more than just runners. So, if you are looking for a fitness magazine to read regularly, the Wide-Body recommends Runners World.

RW has also done a really nice job of producing exercise videos, highlighting the exercises they write about in the magazine. For instance, here is a set of exercises to strengthen the core, and the first exercise is in the video below. To look at the other gut busters, click on this link and then on the picture of the exercise you want to see.

http://www.runnersworld.com/article/0,7120,s6-238-263-266-13384-0,00.html

I'm Back!!

2010-02-16T05:00:00Z

Hi Folks!

Yep, the Wide-Body has been on a hiatus of sorts. Too much was going on and something had to give, so the blog went stealth.

NO MORE! I’m back and looking forward to sharing with all you fellow wide-bodies news and ideas about Health, Fitness, Lifestyle, and Food!

So, expectations are that I’ll be posting at least one article on Tuesdays, Wednesdays, and Thursdays. Should the mood strike, I may paste two on a day or on Mondays and Fridays. This schedule will still give me time to post for you the most relevant information and maintain a normal life.

So, look for more fitness ideas (core workout videos look really cool!), some awesome recipes that taste so good it’s hard to believe they are healthy, and some upcoming news on something BIG for the wide-body community. Can you say “athletic wear that fits”! That’s right; plans are in the works for athletic wear to fit folks like you, the everyday athlete. This is something I really excited about and can’t wait to most this closer to reality.

So, what do you say? Are you ready for more of the Wide-Body?

A Lower Glycemic Index Leads Healthier to Healthier Blood Vessels

2009-07-08T23:05:00Z

photo courtesy of Uwe Hermann

So, I’m reading this article in RealAge about how certain cereals can be good for you because they protect your blood vessels. Important stuff because damaged blood vessels lead to atherosclerosis (hardening of the arteries) and heart disease. I finish the article, and what it really concludes is that consuming food with a high glycemic index (higher sugar, hence spiking your blood sugar) damages the cells that line the interior walls of your blood vessels.

We know that eating too many high glycemic foods leads to a potbelly, wide hips, and thunder thighs. These areas of fat accumulation draw heavily on the heart, forcing it to work harder. Now we know that that the high glycemic foods are giving us the double whammy of extra fat AND damaging the blood vessels. I guess Mom was right when she told us not to consume so much starch and sugar. This was long before we ever heard of a glycemic index.

And you say, “Hey Wide-Body, what are some examples of high glycemic foods?” Well Johnny, I’m glad you asked. Here’s an 8 oz high fructose corn syrup laced cookie. Now go sit in the corner, consume, and pass out while I give the readers some links to review.

You have some food and want to know, “What is the G.I. rating?” Check out this powered by the University of Sydney in Australia.
http://www.glycemicindex.com/

Do you just want a chart of foods you can review? Something to consider before you make a purchase? Here’s a link from the South Beach diet.
http://www.southbeach-diet-plan.com/glycemicfoodchart.htm

Do you want to know more about the glycemic index? Need some more details, not to mention another chart of foods? Check out these nutritional facts at:
http://www.nutritiondata.com/topics/glycemic-index

So, what have we learned today? I’m writing this as I drink a cocktail (HIGH GI) and I will have a salad for dinner (low GI). So, I’m probably okay. All things in moderation, and enjoy life. Yep, I did not say that in the above post, but it’s not a bad philosophy. Don’t be stupid, push away from the pasta, bread, and sugary soda, but as long as you can balance yourself with other healthy foods, why be such a stoic?

Study references:

Parmesan Squash Cakes

2009-07-06T05:01:00Z

I’m sure you’ve had those scenarios where you are about to prepared a dish for dinner, and then you think, “If I eat that one more time, I just might lose my mind.” Yep, that was me on Sunday night. The wife purchased some summer squash for us to sauté with onions and olive oil. Add a little cracked black pepper, and it’s a nice healthy side dish. On Sunday, it sounds like hell on a plate. Fortunately the wife remembered the August issue of Eating Well has some squash recipes so you don’t get stuck in a rut. And I think I found a new favorite side dish. Think potato pancakes, but a lot healthier!

photo from eatingwell.com
PARMESAN SQUASH CAKES

NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Healthy Weight

Makes 4 servings
ACTIVE TIME: 25 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Moderate

1 large egg
2/3 cup finely chopped shallots
1 tablespoon chopped flat-leaf parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups shredded seeded summer squash (2-3 medium, about 1 pound; see Tip)
1/2 cup freshly grated Parmesan cheese
1 tablespoon extra-virgin olive oil

Please go here for information on how to cook this dish.

NUTRITION INFORMATION:
Per serving:
130 calories;
8 g fat (3 g sat, 4 g mono);
62 mg cholesterol;
9 g carbohydrate;
7 g protein;
1 g fiber;
322 mg sodium;
406 mg potassium.

Nutrition bonus:
Vitamin C (35% daily value),
Calcium & Vitamin A (15% dv).
1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 lean meat, 1/2 fat

WIDE-BODY NOTE: We were short of shallots, so I substituted some green onions and a bit of purple onion. I think chives would also be a great substitute. The flavor is really good with these cakes, but I want to experiment with them some more. Maybe a little cayenne pepper in the mix, maybe a small dab of sour cream or fresh parmesan as a topping would add some spice and a little creamy texture. Or try some fresh lemon zest for a little zip of citrus.

BONUS NOTE: My six year old that the cakes tasted pretty good. He is like a lot of other six year old boys in that they don’t like eating their vegetables. So, it was nice to see him eat this.

4 Tips To Conquer an Ironman

2009-06-25T22:00:00Z

So you’ve decided to take your game to a new level. You’ve run some marathons, a sprint triathlon or two, and now you want a new challenge. You want to go for the Ironman. There are plenty of training materials out there to get you on track toward peak conditioning. Depending on your budget, there are plenty of “gee whiz” gadgets out there to enhance your performance. But where do you go if you want to get yourself in the right mental state? How do you get yourself mentally prepared for a race that is as strenuous as the Ironman?

The folks at Endurance Nation, www.endurancenation.us , have put together four tips on how to be successful at race day. Bottom line, “race day is about execution, not fitness.” In other words, you have spent months on the physical fitness, but if you are mentally ready to execute on race day, you won’t be successful.

Below are the highlights. Details can be found here:

1. Execution
There is a need to generally understand the importance in timing at each stage, how to execute between stages, and know where you can or con not make up time. Perform poorly on the bike. That may be a 15 minute set back that can be made up for in the 26.2 run. Perform poorly in the run and it could end up being a very long run.

2. The Line
Everyone will reach a Line on the last leg where continuing to run at the same pace, or just continuing to run at all, will become very, very difficult. Your focus on Execution above is critical to help create conditions for success at the Line. Success at this point it defined as not slowing down.

3. The Box
Your method of executing and creating conditions for success at the Line is to use your Box. The space inside this Box is defined by what you can control. What you eat, the amount of sleep you get, your equipment, are all items you control, and thus in the box. Other competitors and the weather are out of your control and thus outside the box.

4. The One Thing
As your race day continues, you will eventually hit the Line. It's at this point that your body begins to debate, very loudly, with the mind. Unless you have a very clearly defined goal or compelling reason why you must continue, your body wins and your day will start...to get...very...long. Keep this goal or motivation in mind and use it as a lifeline that will bring you to the finish.

Number 4……No truer words have been said. In my last marathon, I got into some pain early but I kept myself going because I did not want to be seen as someone who walked a marathon. It was a pride thing for me, but it was my motivation that kept me going.

Fight Fat With White Tea

2009-06-23T17:01:00Z

Are you drinking more green tea to increase your anti-oxidant intake? Ever heard of white tea? It’s a delicately light tasting tea, sometimes noted by a faint jasmine fragrance. But don’t let the light flavor fool into believing the tea has no substance. White tea packs a heavyweight punch in regards to anti-oxidants.

It turns out that those same super anti-oxidants may help you fight fat. Recent studies suggest that white tea could be a breakthrough for those folks wanting to lose weight. Here is why:

Because white tea is less processed than green or black tea, it has more of certain active compounds, like epigallocatechin-3-gallate (an antioxidant) and methylxanthines (theobromine and caffeine). And researchers suspect that these compounds influence fat-cell metabolism by acting on the expression of certain genes.

Fat cells increase or decrease in size, according to your weight. And in a lab study, human fat cells treated with white tea extract accumulated significantly less fat. In fact, the white tea extract reduced the incorporation of fat by as much as 70 percent! The tea also seemed to stimulate the breakdown of fat from mature cells.

That is pretty exciting. Once difficult to find and expensive to buy, white tea is becoming more common and some large tea drink makers are bottling the brew. Watch the calorie count because of excess sweeteners in these brews. No need to undo all the good of the anti-oxidants with too much sugar.

Details found here: http://www.realage.com/ct/eat-smart/food-and-nutrition/tip/8911

Core Exercises for the Bicyclist

2009-06-15T05:01:00Z

When folks mention that they are doing a “core exercise”, typically they are talking about just working out their stomach muscles. But a core workout is so much more. When you are on a bike and your core muscles fail, you end up hunching your back, creating back strain and pinching off your ability to get a full breath. That is why Selene Yeager, aka the Fit Chick from Bicycling Magazine and my not so secret exercise chick crush, has put together this set of videos showing how to really exercise the core, from the stomach, back, hips, glutes, and thighs. This is a complete set of core exercises that will strengthen you into your next season.

The first video below is the kickoff video and found here: http://www.bicycling.com/fitcore/home.html

The additional videos are found here:
http://www.bicycling.com/fitcore/slide2.html
http://www.bicycling.com/fitcore/slide3.html
http://www.bicycling.com/fitcore/slide4.html
http://www.bicycling.com/fitcore/slide5.html
http://www.bicycling.com/fitcore/slide6.html
http://www.bicycling.com/fitcore/slide7.html
http://www.bicycling.com/fitcore/slide8.html
http://www.bicycling.com/fitcore/slide9.html
http://www.bicycling.com/fitcore/slide10.html

Arugula and Prosciutto Pizza

2009-06-12T05:01:00Z

Another recipe that is healthy, quick, and inexpensive. This one looks CRAZY good, and check out the price. Under a $1.50 per serving! YES!

I’m thinking this could also be a nifty little appetizer for your next cocktail party. Make the slices smaller, put them on a tray, and then eat them along with wine or other adult beverages.

If you have kids in the house, this could be another way have your kids help out in the kitchen. The kitchen prep looks easy, kids love pizza, and this looks healthier than the pizza you would pick up from the pizzeria.

Overall, the recipe looks like a winner. Thank you Eating Well magazine.

Arugula & Prosciutto Pizza

picture from eatingwell.com

NUTRITION PROFILE:
Low Calorie | Diabetes Appropriate | Healthy Weight

Makes 6 servings
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
Cost per serving: Under $1.50

1 pound prepared pizza dough, preferably whole-wheat
2 tablespoons extra-virgin olive oil
1 medium onion, halved and thinly sliced
2 ounces very thinly sliced prosciutto, cut into thin strips (about 1/2 cup)
1/4 teaspoon crushed red pepper
1 cup shredded fontina or part-skim mozzarella cheese
2 cups packed coarsely chopped arugula
1 cup chopped tomato
Please go here for preparation and cooking instructions: http://www.eatingwell.com/recipes/arugula_prosciutto_pizza.html

NUTRITION INFORMATION:
Per serving: 306 calories
11 g fat (4 g sat, 5 g mono)
28 mg cholesterol
33 g carbohydrate
13 g protein
2 g fiber
600 mg sodium
140 mg potassium

2 Carbohydrate Servings
Exchanges: 2 starch, 1 high-fat meat, 1 fat