Monthly Archives: April 2014

Grilled Chicken Salad

Spring_Chicken_SaladI love spring. Not just because it is the start of my racing  and gardening season, but because it is the beginning of a long and delicious grilling season. For as long as I can remember I had a love affair with the grill. Many people will tell you that olive oil or butter make everything delicious, but I would like to respectfully disagree. I say there is nothing better than the smokey flavor of freshly grilled… anything. I mean it. Try grilling some vegetables you don’t like to eat normally and prepare to be amazed! Stove top cooked zucchini is good, but thinly sliced, grilled zucchini is divine! Grilling is to food as hair, make, and Photoshop is to supermodels. Food by itself is good, just like a model without the makeup is attractive. You grill the food and it is a knockout, just like the girls you see on magazine covers.

In addition to being one of the most primal and delicious ways to prepare food, grilling is also incredibly convenient. When compared to cooking on a stove top or baking, grilling requires less cleanup. I’ll take that any day of the week! Understandably, when warmer weather hits, I spend a lot of time at the grill.

Below is one of my favorite, quick and easy salads that uses grilled chicken breast. You don’t even need to heat up the chicken if you don’t want to! I prefer cold proteins on my leafy greens, so this is the ultimate “take-me-to-work” salad.

Grilled Chicken Salad

Ingredients:

1/4 cup Fresh Champignon or Baby Bella Mushrooms (sliced)
1/4 cup Red Radish (thinly sliced)
1/4 cup English Cucumber (thinly sliced)
2 cups Baby Spring Mix with Herbs
3.5 oz Grilled Chicken (cut into bite sized pieces)
2 tbsp. Dill (optional)

Dressing:

1 tsp. Olive oil
Drizzle  of lemon juice
Salt and Pepper to taste

Directions:

Combine all of the ingredients in a large bowl and toss. If you are not planning on eating this salad right away, keep the dressing separate until ready to eat. This will keep your greens crunch and fresh.

GrilledChickenSalad

 

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Deviled Eggs

Easter just wouldn’t be the same without eggs. Although I absolutely love Cadburys eggs, I am keeping my eye on my goals this Easter and opting out for something less sweet but equally as delicious—Deviled Eggs. Below are few different variations on Deviled Eggs that I absolutely love.

The basics remain the same throughout all of these recipes. What varies are the “flavoring” ingredients that make these Deviled Eggs unlike anything that you have ever tried before.

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Rorschach says: “Eat like a bunny to look like a fox!”

A word about ingredients:

I try to use large or jumbo eggs for these recipes.

Tobiko also known as fish roe and comes in a variety of different colors. You can find tobiko in almost any Asian supermarket or health food store.

Although sardines are not usually considered “healthy” food, using them in moderation can add flavor to sauces and other dishes (deviled eggs). Make sure that you blot the sardines with a paper towel to remove access oil before adding them to the egg mixture.

Porcini mushrooms can be found fresh or dry. If you are using dry mushrooms: rehydrate the mushrooms as per instructions on the package, dry with a paper towel, and mince before adding to the egg mixture. If you are using fresh porcini: sauté the mushrooms before use.

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Sinless Deviled Eggs

The Classic

Recipe Featured in Fierce Gourmet: A Fit Foodie’s Cookbook

Ingredients:

4 Eggs
1 tsp Nonfat Greek Yogurt
1 tsp Dijon Mustard
1 tsp Light Mayo
1 tsp Dill
1/4 tsp Salt
1/4 tsp Pepper
¼ tsp Paprika

Directions:

Hard boil the eggs. Cut the eggs in half lengthwise, remove the yolks and place them in a small bowl. Set aside the egg whites.

Using a fork, mash the yolks, add the yogurt, mustard, mayo, dill, salt and pepper. Taste and adjust the seasoning accordingly. Place the mixture in a pastry bag (you can use a plastic bag with one corner cut off) and pipe it into the egg whites. Garnish with paprika and dill (optional).

The Sakura

Ingredients:

4 Eggs
1 tsp Nonfat Greek Yogurt
1 tsp Dijon Mustard
1 tsp Light Mayo
1 tsp Dill
¼ tsp Paprika
1 oz. Smoked Salmon (minced)
1 tsp Tobiko

Directions:

Hard boil the eggs. Cut the eggs in half lengthwise, remove the yolks and place them in a small bowl. Set aside the egg whites.

Using a fork, mash the yolks, add the yogurt, mustard, mayo, dill, and smoked salmon. Taste and adjust the seasoning accordingly. Place the mixture in a pastry bag (you can use a plastic bag with one corner cut off) and pipe it into the egg whites. Garnish with paprika (optional) and tobiko.

Captain’s Treat

Ingredients:

4 Eggs
1 tsp Nonfat Greek Yogurt
1 tsp Dijon Mustard
1 tsp Light Mayo
1 tsp Parsley (minced)
¼ tsp Paprika
1-2 small Sardines (minced)
1 tsp Scallions (minced)

Directions:

Hard boil the eggs. Cut the eggs in half lengthwise, remove the yolks and place them in a small bowl. Set aside the egg whites.

Using a fork, mash the yolks, add the yogurt, mustard, mayo, parsley, and sardines. Taste and adjust the seasoning accordingly. Place the mixture in a pastry bag (you can use a plastic bag with one corner cut off) and pipe it into the egg whites. Garnish with paprika (optional) and scallions.

Taming of the Shroom

Ingredients:

4 Eggs
1 tsp Nonfat Greek Yogurt
1 tsp Dijon Mustard
1 tsp Light Mayo
1 1/2 tsp Porcini Mushrooms (minced)
¼ tsp Paprika
1 tsp Chives (minced)

Directions:

Hard boil the eggs. Cut the eggs in half lengthwise, remove the yolks and place them in a small bowl. Set aside the egg whites.

Using a fork, mash the yolks, add the yogurt, mustard, mayo. Taste and adjust the seasoning accordingly. Place the mixture in a pastry bag (you can use a plastic bag with one corner cut off) and pipe it into the egg whites. Garnish with paprika (optional) and chives.

10 K Training Guide

motivational-quotes-2191Congratulation, you have decided to bring it up a notch and run your first 10K. You might be wondering where you are going to start and what you need to do. Below is a fun, 8 week training plan that will help you prepare for a successful, stress free race. In anticipation of Preachtree Road Race, we will be offering an expanded edition of this training plan starting on May 1st. The expanded program will include 8 weeks of cross training workouts, stretching guide, and a meal plan.

10K or 6.2 miles is a fun distance to run. You have successfully graduated up from 5K and moved on to the next level. It is easier and takes less time to prepare for than a half marathon, with manageable training hours, and you can still go out dancing after the race.

Before you start training for your 10K race, you should get a full workup from your doctor to make sure that you are healthy enough for this kind of activity. You should have a reasonably good level of physical fitness and should have done some sort of running / walking in the past. If you are new to running, I would suggest starting at a 5K level. There are plenty of programs and apps available to train you for your very first 5K race.

How This Program Works:

Cross Training (CT): Simply put cross training can be anything that isn’t running. It can be swimming, cycling, walking, and weight training or any other form of aerobic activity. However, recent research has shown that runners benefit more from weight training and exercises that builds underactive core muscles than from any other form of cross training. My recommendation is combining weight training and other forms of cardio for a complete, well rounded workout.

For example, you could do 15 minutes of intervals on a stationary bike at the beginning of your workout, 20 minutes of weight training, 15 minutes of intervals on a stationary bike, and 5 minutes of stretching as your cross training.

For a list of cross training workouts, check back on May 1st for an expanded 10 K prep guide.

Running: This part is fairly simple – go run. It is preferable to train on the same surface as the race, so go outside and hit the pavement (or a trail if you are doing a trail run). If the weather doesn’t allow you to do so, set your treadmill incline to 1.5 -2.0 for your running workouts.

You should be able to run at a comfortable pace that allows you to carry on a conversation. If you find yourself unable to talk, or only talk in short phrases, you are running too fast.

Rest: Rest is extremely important. On rest days you should take it easy, give your muscles a chance to recover and rebuild.

Long Run: This is the longest run of the week. Typically a long run is done at a slow pace.

Walking: Walking is so underrated! In this 8 week training plan, I have a walk scheduled for Friday (the day before your long run). A walk will keep your muscles active with less stress. It is a great way to recuperate from the week of training before your long run. Feel free to walk at any point during your runs too! No one cares if you run the whole race (unless that is your goal). If you are tired and you know you can’t push through, walk!

Below is an 8 weeks training schedule. Feel free to modify it to fit your life, this is merely a guide to help you get started. If you would like a personalized, custom training guide, don’t hesitate to contact me. I would be honored to help you reach your 10 K training goals.

8 Week 10K Training Schedule:

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 CT 1 M CT 1 M Walk 2 M Rest
2 CT 1.5 M CT 1.5 M Walk 3 M Rest
3 CT 2 M CT 2 M Walk 4 M Rest
4 CT 2.5 M CT 2.5 M Walk 5 M Rest
5 CT 1.5 M CT 1.5 M Walk 3 M Rest
6 CT 3 M CT 3 M Walk 6 M Rest
7 CT 3.5 M CT 3.5 M Walk 7 M Rest
8 CT 3 M EZ CT Stretch Walk RACE Rest

 

Diet

Diet is extremely important when prepping for a race. You don’t want to get to the start line and realize that you are 10 pounds heavier than when you started your training. You also need to eat for your goals. That means eating strategically to optimize your performance.

Eating whole grains and complex carbohydrates will help you maintain steady energy in your workouts as well as on race day. Protein will help with recovery and building up muscles necessary for a successful run. Proper water intake is essential to keep your body functioning properly.

Going on a low calorie, low carb diet is not the best choice when running a 10 K is the goal. You need to be eating smarter, not less. Try swapping out processed foods for whole foods, decrease your fat intake, and make sure that every meal is well balanced. That means that you should eat a complete lean protein (such as chicken, fish, eggs, or lean red meat) and complex carbohydrates (whole grains, squash varieties, sweet potatoes, and cruciferous veggies) with every meal. The longer the distance, the higher amount of carbs you will need in your diet.

The jury is still out on the optimal amount of carbohydrates that a distance athlete needs to ingest to optimize their performance. For more details on nutrition, meal planning, and a sample menu check back on May 1st for our extended edition of the 10 K training plan.