It's going to be a two recipe kind of day again!! Lol...
The important thing is that the last couple of days have been very productive! Many celebrations have been had, we had our first "Chicago House of Bounce" job be a success, we have added to our Market America team of Entrepenours, the garage is reoganized and we are set to kick off a four week challenge to see what we are capable of accomplishing in that time frame!!!
Now I do believe that I got 3 ladies on board!! ... and a possible 2/3 more!! Let's do IT!!!!
What you need:
Confidence, organization and a little commitment... (But we have all of that!!!) Because of the DISIRE to create change!
Rules of engagement:
>Drink lots of water all day long!
>Log (in a little notebook or here on the blog) EVERYDAY! (What you eat, how you worked out and how long)
>Minimum workouts: 15/30min of a good sweat! Maximum: Hour and 1/2 pushing to the max at the end!
>If what you are about to consume is not given by the EARTH, replace the choice with something that is! Include your lean proteins and portioned carbs!
>Snacks to try to stock up on... Special K 100 calorie bars, trail mix, fruits and raw veggies!
>WORK OUT 5/6 days for the next FOUR weeks! SUNDAYS OFF!!!! (and eat anything you please!!! ... IF you stuck to your healthy eating all week... if not... eat what you please WITH portion control.)
>Do NoT forget to start tomorrow with logging in your weight and measurements!!! it is VerY important that you SEE, in black and white, what you have to power to do! ;)
If you have questions... or comments... LET me hear them!!! ;)
And now, a couple more fuel ideas for recovery, Happy Sunday!!! :
CHILI
Best For: The gluten-free athlete
Why it Works: Dave Hahn, who has topped out on Mount Everest 13 times (a record for a non-Sherpa), builds up quite an appetite on expeditions. But the long-time guide has to watch what he eats. Hahn suffers from celiac disease, an inability to digest gluten (a protein found in wheat, barley, and rye). Eating anything containing gluten gives him severe stomach distress. That means bread, pasta, and even beer are out. Instead, Hahn refuels with carbs like beans and rice. One of his favorite post-climb meals? Chicken chili. The dish has plenty of protein and carbs to regenerate tired climbing muscles, but its namesake ingredient also contains nutrients that help aid recovery. Chili peppers are packed with B vitamins, particularly B6, which helps transport oxygen to all the body’s tissues, including muscles.
The Recipe: Gluten-Free Chicken Chili
Ingredients
12 oz. of boneless chicken breasts and thighs
1 Tbsp. cooking oil
1 4-oz. can of diced green chili peppers
1-1/2 tsp. cumin seeds
1 large onion, chopped
1 large bell pepper, chopped
2-1/2 cups or chicken broth
4 cloves of garlic, minced
1/2 tsp. cayenne pepper
2 16-oz. cans of pinto beans, rinsed and drained
Directions
Cook the chicken in a skillet until it’s light brown. Place the cooked chicken in a large pot. Stir in the beans, undrained chile peppers, bell pepper, onion, chicken broth, garlic, cayenne pepper, cumin seeds into mixture in slow cooker. Cover and cook on low heat for 7 to 8 hours.
CHICKEN FRIED RICE
Why it Works: Four hours on the bike burns about 4,500 calories in a 160-pound man. To recover properly, those calories need to be replaced, and the fat and rice in this dish—given to us by noted sports nutritionist,Allen Lim—contains 605 calories per serving, going a long way in accomplishing that task. It works so well, in fact, that it was the recovery meal most commonly requested by the cyclists Lim worked with during the 2010 Tour de France. “I think it's important to emphasize that there is a lot more to nutrition than the composition of macronutrients like carbohydrate, protein, and fat,” says Lim. “Nutrition is also about being nourished and enjoying what you eat. With that in mind, the fried rice not only fits into the category of healthy and delicious comfort food but it also works as a recovery food for a number of reasons. First and foremost, it is calorically dense and the first thing we want to do is replace calories. Second the white rice has a high glycemic index which helps to get those calories in fast.”
The Recipe: Allen Lim’s Chicken Fried Rice
Ingredients
1 tablespoon minced garlic (about 2 cloves)
2–3 green onions, diced or thinly sliced
3 eggs
2 tablespoons low-sodium soy sauce
COOKED 2 cups cooked rice
COOKED 1 cup boneless chicken thighs (2–3 pieces)
1 cup frozen peas and corn
Directions
Bring a lightly oiled sauted pan to medium/high heat. Add the garlic and green onions and saute for about one minute. In a small bowl, beat the eggs and soy sauce vigorously and pour into the hot pan. The pan should be hot enough to cause the eggs to fluff. Stir the eggs to cook them quickly. Add the rice and cooked chicken thighs and fry the mixture for five to six minutes. Add the peas and corn and cook until the vegetables heat through and are vibrant in color.
Posts
