Sunday, December 28, 2008

Tickets purchased, entry confirmed.

I finally committed and purchased two tickets down to New Zealand to compete in Ironman New Zealand. It was a big move for me because normally I would have never spent what I spent to get down to this race. So I head down to my old home land on the 20th of Feb.

Training Week of 12/22-12/28
Swimming- 15,200km
Biking- 10 hours
Running- 40 miles

I have been sleeping much better which has been huge in my recovery. I have never felt so fresh, and I owe it all to sleep....and a little to training smarter. It is very easy for me to go hard all the time thinking it will make me faster. Bottom line is, if I don't rest and recover, I'm absorbing very little from key sessions. Easy days for me are now VERY easy.

Hope every is enjoying the holidays. My favorite thing about Christmas...the Cadbury Creme Eggs on sale for 25 cents the day after! I ate 5 in one sitting. Did i feel sick, yes. Would I do it again, in a heart beat.


Friday, December 26, 2008

A Cotter Style Christmas

Sleep in, eat, Run the lake, eat, hike the trails with dog, eat, crash by 9pm! Heck YA!!!

Now normally my whole family goes up to the parents house in Dallas for a huge Christmas Eve Bash with 50 of my relatives and then spends Christmas day lounging around until brunch time with 20 or so of more family members! Don't get me wrong, we love it but this year we decided that the parents would come down Christmas weekend and we all could get together for a little Christmas BBQ (low key). So what did the Cotters do on Christmas Day! It was definitely not boring! Christmas Eve was awesome as we attended the Austin Stone Candlelight Service (me, James, and Andrew), followed up by some good grub at Whole Foods! Then Christmas day we slept in (for me that 7am), ran town lake in 65 degree weather, came home rested had lunch then back out for a fun hike with the dog on the Steiner ranch trails in the sunshine! Dinner was of course followed up by more Feliz Navidad breakfast tacos. Now to make it an official Cotter tradition, I added in Quinoa to mix of taco batter. I cooked quinoa for James on our first Christmas together in Hawaii and its been a must have every year, no matter what the entree is!

The yummy quinoa!

We filled our bellies, watched home alone, and crashed early! What a great day! We hope your Christmas was filled with love, joy, peace, and good grub!!!

P.S. James is training to eat 8 grande breakfast burritos at Juan in Million here in Austin. Last night was just another practice round, haha! More on that challenge later!

The Cotters

Sunday, December 21, 2008

Local Flavor

Our Organic Neighborhood Cafe ROCKS!!

James and I are big fans of Java Dive Cafe located about 1 mile down the road from us! We stop in there often to buy organic coffee, gluten free foods and goodies on their AWESOME menu slection, and then even have a small store section where you can buy organic produce, food (including gluten free), fresh coffee beans, and other drinks. But I think our favorite thing about Java Dive Cafe is being able to support our local grocer! The people there are amazing! The staff is very genuine, kind, and knowledgeable about all food allergies & organic foods. Plus they know how to make some pretty sweet breakfast tacos and my favorite GF Hummus wrap, with homemade hummus and guacamole of course! They also have very yummy desserts, ice cream, and gelato. They have it all! Its the kind of place where you can swing in and grab a bite to eat or drink, relax and enjoy coffee and play on your computer with free Wi Fi, or sit and enjoy a dessert with your favorite person (my hubby of course)! I highly recommend it if your out here near Lakeway or make a pit stop if your riding your bike and refuel with good nutrition.

Here are some of their daily lunch specials that change every week -this will make you hungry!

Chef specials are all Organic
GF= Gluten Free

Mon 12/15 Mediterranean chicken in a savory broth of tomatoes onion garlic olives and herbs served over couscous with side salad

Tues 12/16 red curry with beef and veggies served over brown rice (GF)

Wed 12/17 chicken enchiladas with red chili sauce and brown rice and pico de gallo (GF)

Thurs 12/18 vegetarian zucchini torta with side salad (GF)

Fri 12/19 chicken and dumplings with brown rice

Soups: Minestrone, tomatoe basil, greek chicken and rice with artichokes and lemon

These soups will also be in the freezer section!

Have a safe and healthy Christmas!


Tuesday, December 16, 2008

The Coconut Cure

Since going off gluten and dairy I've had to get more creative on where to find key nutrients. Well, coconut oil, light coconut milk, and coconut yogurt have been a win/win for me this area! What you may have not known about coconut is that its a actually a GOOD BAD fat. Yes that sounds like an oxymoron but its true. Its rich saturated fat is actually made up of Middle Chain Fatty Acids (MCFA's- also known as Lauric Acid). This fatty acid chain is highly metabolized and easy to digest because of its characteristics- sorry for getting into the biochemistry nerd voice but here goes!

- MCFAs are smaller chains. They permeate cell membranes easily, and do not require lipoproteins or special enzymes to be utilized effectively by your body.

- MCFAs are easily digested, thus putting less strain on your digestive system. This is especially important for those of you with digestive or metabolic concerns. LIKE ME!!!!

- MCFAs are sent directly to your liver, where they are immediately converted into energy rather than being stored as fat.

- MCFAs in coconut oil can actually help stimulate your body’s metabolism, leading to weight loss.

For more info on this wonder fruit visit. Here's good recipe I whipped up the other day that is perfect for hot or cold weather!


- 1 can organic pumpkin puree or chunks
- 1 can light coconut milk
- chopped bell pepper
- about 8-10oz of chicken broth
- 1 to 2 cups chopped chicken breast or shrimp
- sprinkle these seasons in for your liking.
*I don't remember how much I put in the soup.
* ground Ginger, curry, chili pepper, black pepper, salt.

Heat up liquid ingredients then add all the seasonings and meat/fish. Simmer until its just tastes good! We added tons of chili pepper because James likes everything super spicy of course. :)

In Good Health,

Saturday, December 13, 2008

Chamois Cream

With longer rides appearing in the schedule more frequently, friction is a major concern while being in tights for so long. I have become a huge fan of assos chamois cream. It keeps everything moving and cool in the tights, helps with saddles sore and elongates the life of your favorite chamois.

I might be trying a new cream this year. Enjoy David Zabriskie's new video for his new chamois cream, D-Z Nuts.

Sunday, December 7, 2008

Santa's Little Helper

Please ignore my expression on my face. I didn't know the camera was that close to my face, DUH! Ha ha! We learned that Sadie is quite the helper these days! She attempted several times (succeeded once) to climb up the attic ladder and help James get the Christmas tree down. We had a good laugh! Now if only she could do the dishes and vacuum the floors!!

Happy Holidays!

JC and LC

Monday, December 1, 2008

One step forward, two steps back- AGAIN!

My welcome back party was very temporary as I was struck down again with another virus. After thinking I was back to health after two solid days of feeling well and training well, I was pushed back into bed trying to sleep and get over what ever I have. Thanksgiving was spent overdosing on all types of medication. All I remember about Thanksgiving was that I made it Mexican style, turkey wrapped in a corn tortilla (gluten free of course), and being high on Tylenol.

As you have read, my wife has celiac's and is unable to tolerate gluten anymore. I've been the best sport I possibly can be and have eliminated all gluten from my diet as well. Do I feel any better, nope! I've been too sick to see how my body will feel avoiding gluten while undergoing a heavy training load. I should be able to tell as soon as the medication wares off! But, it has not been as difficult as I thought it was going to be, making the gluten switch that is. You are able to get all the calories you need in other products that actually taste good or whatever my wife is making! I have to admit I still indulge in gluten products when out of the house (my wife says its good for my sanity, haha!).

While I'm sick I have been looking over new toy's that I want for 2009. I use to train with a heart rate monitor ALL the time back in the day and it seemed to work very well. I might invest in a new Polar as it keeps my ego in check. I have a horrible habit of treating every session like a key session, and going too hard on recovery sessions. This week I think I will go and get a new bike fit on the Retuel system. It scored Alexander the Great a victory in Kona so it must be good. I'm pretty excited because I have no idea if I have a descent position.

Also, found some more off road trails just up the road from our place. I will be heading up there today for an easy 45 minutes. I hope this sickness leaves my body soon because I have some serious training lurking around the corner.

Stay well!

The Man with the Cheesy Gotie!

Never thought I'd say this but the Cheesy guy in the picture (Jay Robb) ROCKS! WHY you may ask? Because he made a decent tasting protein drink that is FREE OF:
Refined Sugar
Corn Syrup
Artificial Flavors
Artificial Sweeteners
Artificial Colors

You see, since going GF (gluten free) I've also had to avoid dairy for the first 6 months in order to heal the villi in the intestines (more info than you probably wanted to know). Anyway, I've been missing my protein enriched Greek yogurt and even though we love the coconut milk yogurts, they AIN'T CHEAP and they don't provide extra protein that I'm looking for in snacks/breakfast. Now, I've never been a protein shake kinda girl but I figured now is the time to START! If you go to Jay Robb's website you'll see all kinds of other products. I haven't tried them but there is quite a variety there. WARNING- it is a super cheesy weight loss website! And just for kicks, check out his TV show trailer on the link! HAHA! You'll burn some extra calories laughing.

In Good Health!

please tell my husband its his turn to post! I really don't want to take over this blog thing. :)

Tuesday, November 25, 2008

High Maintenance Thanksgiving begins!!

So tomorrow we leave for Dallas for thanksgiving and this year its a little tricky! I have to bring a cooler in the car so I can bring all my gluten free food. I've had to email my mom several time (poor mom) asking her to save all the food labels on the things she is cooking or what other people are bringing JUST so I can read the ingredient list to make sure there is no gluten. We've basically just singled out my meal. Instead of stuffing, gravy, mashed potatoes, and pumpkin pie. I will enjoy a sweet potato, spinach salad, turkey (without the gravy), and my brown rice bread! No pumpkin pie for me but at least my mom did by some Nana's cookies and coconut milk Yogurt. Now this doesn't seem to bad, but here's the tricky part. Because my gut is healing on a gluten free diet, I'm not supposed to have dairy for at least 7 months and I need to back down on soy products so that I don't form an allergy there too! Geeze, what the heck is left!?! Well, I found some products (of course not the cheapest) that keep me quite satisfied! First of all, the Wild Wood Art Cafe here in Austin has saved my life (okay just exaggerating but they are DARN GOOD). They bake everything Gluten free and a lot of other things dairy free. I go in an order a lot for less than I would at the grocery store. So good. My favorites are their brown rice bread (hot out of the oven), dairy free (DF) and gluten free (GF) pumpkin muffins and banana nut muffins, and they even have amazing DF and GF granola and cranberry bread! James likes these more than regular muffins! Other staples I found are below.

All these are dairy free and gluten free. There is a GOD! Now I am praying to win the lottery so we buy in bulk, ha!

Happy thanksgiving!

Saturday, November 22, 2008

I always thought I have been good with rules and plans until I received a good kick in arse 10 days ago. The point of the off-season is to obviously take some time off and come out of it feeling refreshed, recharged, and ready to go again. My off-season looked somewhat like this.

Oct 7- Offseason begins
Oct 8-13 In Kona on my feet most of the day working.
oct 14-21 Training hard with Terenzo
Oct 21-28 Relaxing.
Oct 29 Go time

So all things listed, I had 13 days off before I started solid training again. Why? Because I had a stupid idea that doing Ironman New Zealand would be a great way to start the season. Get in some nice base work for 09. If I didn't receive a Kona slot, I wouldn't care, as it would be great volume/strength work that would support the speed I would like to have the remainder of 09. The thing with Ironman is that I always have seemed to be behind the power curve. Even when i was 19 and had a solid day, I still was going way too hard. The point is, I wasn't recovered from 08 and since my ego wasn't going to put a hault to my training, my immune system was.

Last Thursday I woke up feeling horrible. I knew there was no way I would even attempt to do the usually run it off session I would do. I sat and did nothing until Sunday. Ironman had me feeling very worried because March is just around the corner! I laced up the shoes and went out the door planning to run 10 miles. 5 miles later it was all she wrote. Later that night....symptoms became worse. I finally have come around today after 10 days forced rest. REST UP!

Probably a blessing in disguise!


Tuesday, November 18, 2008

Laptop Lunch Ideas

Looks good, huh?!

Okay so I know some of us don't really have a sit down 9 to 5 job but I found this website advertised on a health forum and thought it was definitely a good share! It has great lunch combo ideas for traveling, work, school, etc. I also love that it promotes waste free lunches for schools, meaning no more throwing away tons of plastic baggies and paper sacks and therefore also spending less. I guess Oprah already found this because the site lists it in her O magazine so watch out because for some reason whatever Oprah likes, the world must follow!! Ha ha!

Check it out at


Monday, November 17, 2008

To die for!

Who knew that something made without dairy, gluten, eggs, refined sugar, and hydrogenated oils could taste SO SO GOOD!!!

Best find of the week is definitely Nana's Cookie Company. Our favorite one is the Nana Banana Bars but they several of kinds of snack bar, cookies, cookie bites (with fiber!) that are pure, wholesome, and actually VERY tasty.

I found these at our local health food store (central market) but I am pretty sure they are carried at the regular grocery.

Great Snack: Nana's banana bar with almond butter on top!!

I've been writing boring recipe posts because James is still not 100% better and therefore he thinks his training is not something worth talking about until he's back in the saddle, which hopefully will be soon!!


Thursday, November 13, 2008

Sweat it out

Today my household (meaning my dog and husband) came down with a little cold/flu. My remedy is of course to SWEAT it out with hot and spicy soups. My favorite recipe is from Thai Kitchen. Its a great Tom Yum recipe. I add extra spicy hot and sour seasoning as well as chopped bean sprouts and carrots. Its great to sweat out that cold. Well, at least my husband feels better. The dog didn't get any Tom Yum, just some chicken broth on her dog food. That should help, right? HA HA!

Tom Yum Hot & Sour Soup

This is one of Thailand’s most famous soups. Some say it helps cure colds.

(Serves 4)

12 oz. chicken,
3 cups chicken or vegetable stock
3 pieces fresh lemongrass (tender bottom 2/3 inch of stalk only)
2-3 Tbs. Thai Kitchen Premium Fish Sauce
1/3 cup fresh lime juice
2 kaffir lime leaves (optional)
1” piece fresh galangal (Thai ginger) or Chinese ginger,
sliced and bruised
2 Tbs. sugar
1/4 cup chopped bean sprouts (semi cooked)
1/4 cup chopped carrots

2 Tbs. Thai Kitchen Roasted Red Chili Paste
1 (15 oz.) can straw mushrooms, drained
Optional- spicy hot and sour seasoning

Bone and skin the chicken; cut into large pieces. In a large pot, combine the stock, lemongrass, fish sauce, lime juice, kaffir lime leaves, galangal and sugar. Bring to a boil over high heat, then reduce heat and simmer for 15 minutes. Add roasted red chili paste and stir well to incorporate. Add the mushrooms and the chicken and simmer for an additional 10 to 15 minutes until chicken is cooked. Remove lemongrass, kaffir lime leaves and galangal from soup before serving. Garnish with cilantro.

And yes its GLUTEN FREE. Woo-hoo!


Monday, November 10, 2008

I have WHAT?!!

Yes, thats right, gluten is no longer my friend and being a nutritionist, it really is eye opening. Call it what you like, gluten sensitivity, Celiac disease, etc. but I have just learned that I am part of this clan. I am some what relieved because all my symptoms that have been developing over the past 2-3 years are now being resolved, slowly, but surely! The past month has been the worst and I won't even get into all gross symptoms and signs. A lot of them are digestive, but others include fatigue, weight gain or loss (i lost way more than I ever needed!!), low bone density, irritability and mood swings (poor James), and eczema (still itching). BUT a new day and a new pantry full of gluten free foods are here! Its a new challenge I plan to conquer and I am so thankful to have a husband who is joining me by my side! I made him eat all my favorite glutenous foods (GO Lean waffles, Kashi cereal, whole wheat pasta, and even my falafel). The good news is that my Greek yogurt, Luna bars, cliff bars, and even oats are tolerable for me. Dairy is even settling better now that my tummy is getting rid of gluten. Today was the 2nd day of gluten free and I think I actually absorbed some nutrients because I had ENERGY and my stomach was some about 80% better. I felt good and on my way to feeling great- see below! Sadie was little Camera shy!

Blood test is next and then another trip to the doctor. BOO!!


Wednesday, November 5, 2008

Miles to the Gallon

Kind of cool. This is how many miles to the gallon my body gets.

42 miles per gallon

Created by The Car Connection

Tuesday, November 4, 2008

Small meals vs. Snacks?

Okay so a lot people are busy training, working, being a mom, wife, etc. and often don't have time to eat full on meals. Small meals or snacks with a balanced ratio of fat, carbohydrates, and protein are the best way to keep your metabolism going throughout the day. But most people have no clue what that looks like or are rather stuck in the same old rut of eating the same foods everyday.
Pre or post workout, these balanced snacks/mini meals will keep you going mid morning, mid day, lunch, or evening for around 250 calories! My favorite is the maple "soy" milk and peanut butter crackers.

Tortilla Chips with Cheese. Spread a 1-ounce bag baked tortilla chips (or 18 baked tortilla chips) on a microwave-safe plate. Top with 1/4 cup reduced-fat shredded cheese. Heat 45 seconds to 2 minutes in microwave (watch) until melted.

Apple with Peanut Butter. Have 1 apple topped with 1 tablespoon peanut butter. Drink 1 cup fat-free milk.

Applesauce combo. Have 1 convenience-size single-serving container of unsweetened applesauce. Serve with 30 peanuts , 1-2 tbsp melted nut butter , or 1/3 cup greek yogurt mixed in.

Banana and Chocolate Dip. Prepare a dip using 3 tablespoons fat-free sour cream, 1/4 teaspoon vanilla extract, and 2 tablespoons chocolate syrup. Serve with 1 sliced banana. Spear each banana slice with a toothpick for dipping fun. * Can also use caramel sauce

Pears Drizzled with Chocolate. Open a can of pear halves packed in juice or water. Serve 1 canned pear half drizzled with 1 1/2 tablespoons chocolate syrup and topped with 1 tablespoon chopped walnuts. Serve with 1 cup fat-free milk. * Can also use honey instead of chocolate

Raisin-Nut Cluster. Mix 2 tablespoons raisins with 1/4 cup chopped walnuts, 1 tablespoon honey, and 1 teaspoon maple extract. Top with 1/2 teaspoon granulated sugar. Place in a small paper cup and freeze. Serve slightly thawed.

Frozen Grapes. Put 1 1/2 cups grapes in the freezer for several hours. Eat right out of the freezer — Serve with 1 string cheese stick.

Pita and Hummus. Dip a 5-inch-diameter whole-wheat pita (check label and have 100 calories worth) into 1/3 cup hummus. Have 1/2 cup cucumber slices or other vegetable on the side.

Instant Chili. Prepare 1 cup Fantastic Foods Cha Cha Chili (or other instant bean dish for 250 calories) according to package directions.

Banana Smoothie. In a blender, combine 1 small, ripe banana, 1 ice cube, and 2 teaspoons honey with 1/2 cup fat-free milk and 1/2 cup low-fat plain yogurt.
Fruit and Granola Bar or Kashi and Nuts. Your choice of any Luna or kashi bar with 1/8 cup pistachios (about 10).

Waffle with Peanut Butter. Toast 1 whole-grain waffle and top with 1 1/2 tablespoons peanut butter.

Cottage Cheese and Fruit. Have 1/2 cup 1% cottage cheese with 1/2 cup cut fruit, any variety, OR choose 1 Breakstone's Cottage Cheese Doubles (prepackaged snack with cottage cheese on one side and fruit on the other).

Tangy Treat- Have 6 ounces pineapple juice (easy to find in some vending machines) with 1 Wasa crispbread cracker and 1 string cheese stick.

Café au Lait and Muffin. Mix 1 cup brewed coffee with 1 cup fat-free milk and 1 teaspoon sugar. Serve with 1 mini blueberry muffin (such as Hostess Snack Cakes mini blueberry muffins).

Apricots and Crackers. Have 6 dried apricot halves with three 2 1/2-inch graham cracker squares topped with 1 1/2 tablespoons almond butter.

Fruit, Cheese, and Nuts. Serve 1 ripe medium pear or 1 medium apple with 1 string cheese stick. Toss in 6 whole almonds.

Maple Milk and Crackers with Peanut Butter. Heat 1 cup fat-free milk and stir in 1 teaspoon maple syrup. Serve with 2 Wasa crispbread crackers each topped with 1 teaspoon peanut butter.

Fruit with Toasted Nuts. Serve 2 cups cut fruit, any variety, topped with 2 tablespoons toasted chopped walnuts.

Mini Pizza. Split 1 whole-wheat English muffin, top with 1/3 cup spaghetti sauce and 1 string cheese stick, sliced up. Bake in toaster oven until cheese is melted, about 3 to 5 minutes.

In good health,

Sunday, November 2, 2008

First Run and the "End the off season test".

Went to my local trail for a 30 minute easy run today. I'm slowly coming back into structure after being off since October 7th. My body has definitely become use to being a worthless sack of $h*t who annoys his wife. With work being very slow, I pretty much stay in the same position all day long. Once I hear the garage door open, i sprint to my computer and ohhh and ahh about how much work I have done :) It's not that bad, but still pretty bad.

One might wonder, when do I know when to come back into structure after my break? Great question and I have the answer. I call it, "The Test".

For the fellas, take off your shirt and go stand in front of a mirror. There are two steps to this test.

Step 1: If looking into the mirror and you clearly have man boobs, you are in need of training now! Not only do you find yourself repulsive, so does your wife. Now, if man boobs are not visible, head to step 2.

Step 2: Follow house of pain's lyrics and jump around. If your breasts also jump around, it is time to ditch your food of choice (white chocolate and licorice of all-sorts) and start slowly adding training back into the daily routine.

I was at step 2 and started adding one of the three disciplines into my daily routine.

Wednesday, October 29, 2008

Cold weather Recipe

Okay so its really not that cold in Texas yet but I love making a huge batch of this recipe and freezing half for later or for whenever we're craving it again. I do have to warn you, it takes a while to make but if you want the quick version, just replace the uncooked bag of northern beans with two 10 ounce canned northern beans. Still good but not as good as the home cooked beans, yum!

One more thing- this is not a picture of my batch of chili. I forgot to take a good picture of it so I found this one that looks very similar, minus the sour cream :)


1 pound bag of great white northern beans
6 cups chicken broth (I use more)
2 cloves minced garlic
2 medium onions, chopped divided)
1 tablespoon oil
2 4ounce cans chopped green chilies (I buy the hot or fire-roasted chilies)
2 teaspoons ground cumin
1 1/2 teaspoon dried oregano
1/4 teaspoon ground cloves
1/4 teaspoon cayenne pepper
4 cups diced cooked chicken breasts
3 cups grated monterey jack cheese
*** I also add in 1 10oz can of vacuum packed mexicorn. Thats a bell peppers and corn mix in vacuum sealed can from Green Giant.

Combine beans, chicken broth, garlic and half of the onions in a large soup pot and bring to a boil. Reduce heat and simmer until beans are very soft, 3 hours or more.
Add more chicken broth if necessary. In a skillet, saute remaining onions in oil until tender. Add chilies and seasonings and mix thoroughly. Add to bean mixture. Add the cooked chicken and corn and continue to simmer 1 hour. Serve topped with the cheese. Can add tomatoes, guacamole, tortilla chips, etc.


Saturday, October 25, 2008

Let the off season begin

Off Season Cooking can be a little tricky. You go from trying to get a good balance of dense carbohydrates, good fat, and protein mix to focusing more on lean protein, lots of veggies, and a lighter balance of carbohydrate and fats. This helps maintain muscle mass while also trying to keep the blood sugar level and not STARVING! I think the first 2 weeks of not doing anything gets you even more bored and hungry, at least thats what I've noticed that James does ALL THE TIME! I try to buy good healthy snack that are flavorful and that which he can have a lot of and still not consume a ton calories. Here are our off season staple below.
1. Non fat greek Yogurt- Fage brand has a good source of protein and for a whole cup its only 120 calories and 20 grams of protein!
2. Apples, more Apples, spinach, and Watermelon- very filling fiber and provide lots of water and nutrients!
3. Edmame (soy Beans)- cooked hot or cold these beans are a great high fiber and protein snack and 1 cup goes a long way!
4. Brown Rice crackers- sea salt and Pepper are delicious. You can have like 40 of these and still stay under 130 calories. Plus their whole grain and paired with hummus of low-fat cheese, their a great snack!
5. Thin Sliced organic turkey meat. Costco carry a great brand that is all natural and again a bunch can go a long way and for only 70 calories and 12 grams of protein.

The Meal above is just a idea of what off season meals look like for James.
5oz herbed chicken breast with cooked spinach
3/4 cup whole grain rice pilaf
large watercress salad with feta, watermelon, and edamame.



Wednesday, October 22, 2008

Kona 08

My journey to Kona ended just as bad as it started 2 weeks ago. I have acquired the new nickname of "stand-by" because that is how I travel. You can always count on me calling somebody from a location that I have managed to get myself stuck at. This trip to Kona was going to be different because I had a ticket bought for me! I was going to arrive at my destination on time, no delays, and no fat people who decided to stuff there face with pizza at the last minute, and show up late bumping me off a seat I swore was going to be mine. About two and half hours into our flight the pilot made a 180 degree turn which was a bit of an alarm. Seconds later the captain came onto the mic letting us know that we had a radio failure and that we were making out way back to Phoenix. We arrived back to the terminal to receive complimenary water and sugar cookies. We still had to pay for drinks once we got back onto the plane two hours later.

Arrived in Kona and was off to work the next day with K-Swiss. I had a blast working the stall and we sold a bunch of shoes. Here is our stall and some other pics from around the expo.


Norman Stadler's bike

Race day arrived quickly and it was so nice to be in Hawaii watching instead of watching the live feed on I have so many favorites and was called out many times by my wife on who I wanted to win. I wanted Chris Lieto to win when he came out of T2, I thought Norman would win when he came out of T2, I told Alexandar it was his race to win coming up Palani, and when Cameron Brown came up Palani I wanted him to win. Being a kiwi from way back and having Brown staying with us, I can say now I wanted Brown to win the race.

T2 Pics:


Alexandar the Great

That is all for now. Will post the drama of trying to get back to the mainland and some videos from race day.

Thursday, October 16, 2008

Portophobia- the fear of what??

So I received this article today from one of our local triathlon newsletters and couldn't help but share. I pretty sure we've all been there!

“The only thing we have to fear is fear itself! And long-lines at the Port-A-Potty.”

I will be brief on the relief from “portaphobia.” Portaphobia: fear experienced when ones “GI” track requires immediate attention before a sporting event; fear of “one-square” left on the toilet paper roll; visual trauma experienced with long lines in front of a port-a-potty.

So what to do?

Like you plan for your fueling, clothing and pacing, plan for a “nature call.”

First, know the facts.
1. Caffeine increases intestinal muscle contractions. What that means coffee drinkers is the caffeine you are ingesting is best to be taken two-hours prior to your event. Caffeine taken immediately before an event can move things along you might not want moving, if you know what I mean!
2. Carbs can move quickly. I tell all my athletes on the day before a race to eat a normal breakfast; make lunch their largest meal of the day and eat a light dinner 10-12 hours before race time. This may surprise you, I suggest avoiding the Uber Pasta Feast! A little pasta is fine, but too much is not a good idea. Our bodies carry carb and fiber heavy foods through our system (GI track) in approx. 12-hours. Foods with higher percentages of fats can take up to a day and a half!
3. Know YOUR body! History is a good indicator of what to expect. Know your bodys intestinal speed can be as helpful as knowing your pace per mile!

Lastly, as the great John Wooden says, “Failure to prepare is preparing to fail.” So bring some extra toilet paper!

Hope this made you laugh and relate as well!

80-20 Rule

Okay, here's my rule as a nutritionist. 80% of the week you should always try to eat clean and healthy BUT 20% of the week you need to fulfill your cravings, IN MODERATION that is. Due to the array of halloween candy at our local grocery store and my obsession with candy corn, I found this awesome recipe that is delicous! Its kinda healthy, no trans fat and their are some healthy oats mixed in the batch, but other than that its just plain sinful and delicous. Enjoy a couple cookies with a glass of milk or hot chocolate. Gotta love fall baking!

3/4 c. creamy peanut butter
1/2 c. shortening
NOTE:I used a brummel and brown butter made with yogurt for less saturated fat
1/3 c. granulated sugar
1/3 c. light brown sugar, packed
1 egg
2 Tbsp. milk
1 tsp. vanilla extract
1 1/3 c. quick-cooking oats, divided
1 c. all-purpose flour
1 tsp. baking soda
1/2 tsp. salt
66 Hershey candy corn kisses (pretty much the whole bag)

Heat oven to 350°F Beat peanut butter and shortening in large bowl until well blended. Add granulated sugar and brown sugar; beat until fluffy. Add egg, milk and vanilla; beat well. Stir together 1/2 cup oats, flour, baking soda and salt; gradually beat into peanut butter mixture.

Shape dough into 1-inch balls. Roll in remaining oats; place on ungreased cookie sheet. Flatten cookies with tines of fork to form a crisscross pattern.

Bake 10 to 12 minutes or until lightly browned. Cool slightly; remove from cookie sheet to wire rack. Cool completely.

Remove wrappers from candies. Place 18 candies in heavy-duty resealable plastic food storage bag. Microwave at MEDIUM (50%) 30 seconds; knead bag and candies. If necessary, microwave at MEDIUM an additional 15 seconds at a time, kneading after each heating, until candies are melted and color is uniform. Cool slightly. Cut off corner of bag about 1/8 inch from point. Lightly drizzle cookies. Before drizzle sets, place candy piece in center of each cookie.


12km hard run and a good you tube video

Today was a solid day with Terrrrr'enzo. This morning we put in 2.5 hours on the bike with 12x5 minutes at 320 watts. I tell ya, I'm either fresh or the Specialized Transition bike is the dopest bike ever.

The workout of the day was a 12km hard run. It started off fast and ended fast. I held on as long as I could and the last km he pulled away putting 20 seconds on me. The kid is wicked fast and look to see him dominate in Clearwater. We went through 10km in 34:50 and I ended up splitting 40:50 for the 12km.

Been lazy with the pics, but I have some good ones to come of the bike I have been riding and Kona IM pics.

Here is a funny you tube video I have been watching at least three times a day.


Tuesday, October 14, 2008

Ironman....yes please

Had a great week in Kona leading up to Ironman. Lindsay and I were put to work selling K-Swiss shoes at the expo. The brand was well received and we sold a ton of shoes and signed some big names to race under the brand next year.

Race day was incredible. I had a moped to zoom up and down the run course checking out all the action. I thought it was going to be the year of the C's: Chris McCormack, Cameron Brown, Chris Lieto, and Craig Alexandar. Heat soared up to 108 degrees and destroyed a lot of athletes. Craig had an amazing day and looked so good.

I meet up with Terenzo Bozzone during the race and now he is staying up north with me at my old man's place. I'm his training hack for the next few days in his build for Clearwater. He managed to score me a Specialized S-Works Transition for the week to ride and it is awesome! I'm a huge Cervelo P3 fan and was devastated when I sold my last one, but it is a different story now. This thing blows the P3C out of the water. I hope to be getting one around mid March. There is a race I plan on doing in early March in the southern hemisphere.

Wednesday, October 8, 2008

Show me the.......calories?

WARNING- this blog might be a little long BUT its worth the read!

So a recent article published by the American Council of Fitness announced that New York and now California have required all restaurants and fast food chains to display their calorie counts. Some people find this information very useful while others (like restaurant managers) say its effecting their business. I for one, find that America way to obese and need to step it up! Just maybe not in 90210 California where most those girls could use a few cheeseburgers! Read the article yourself and let me know what you vote for.

Fasten your belt buckles. With Gov. Arnold Schwarzenegger’s putting the ink on landmark legislation, California’s chain restaurants menus will soon join New York City in providing patrons all the calories, grams of fat, carbohydrates and other nutritional information they’d never want you to know about.

On Sept. 30, California became the first state nationwide to require chain restaurants with more than 15 outlets to post calorie counts for each item on their menus and menu boards. In January, New York City became the first American city to pass a law requiring full disclosure of calories on restaurant menus.

Beginning in 2011, when the law (SB 1420; Sen. Alex Padilla, D-Los Angeles) takes effect, Golden State patrons will face tough choices, such as between the 510-calorie chicken Ceasar salad at Panera Bread vs. its 1,010-calorie equivalent at Chili’s.

They’ll also no longer be able to plead dietary ignorance to combo meals, such as the Burger King Triple Whopper with cheese, fries, and a coke, because the damage of 2,200 calories and 115 grams will need to be displayed on the board.

“With this legislation, Californians will now be able to easily see that a large order of fries and a cheeseburger at McDonald’s has fewer calories than a blueberry muffin and a venti mocha Frappucino at Starbucks,” says Dr. Harold Goldstein of the California Center for Public Health Advocacy, which sponsored the legislation. “Prominently giving such information to consumers – before they place an order – isn’t going to end California’s obesity epidemic, but it’s a good place to start.”

That, at least, is the hope of advocates of menu-labeling.

While Hollywood’s starlets often look too thin, the reality is that 3 out of 5 Californians are overweight or obese. A new study conducted by the Dr. Robert C. and Veronica Atkins Center for Weight and Health at UC Berkeley suggests the law could prompt adult fast-food patrons to lose 3 pounds on average a year by eating 9,300 fewer calories, according to an article in the Los Angeles Times.

Cedric X. Bryant, Ph.D., Chief Science Officer at the American Council on Exercise, said that “menu-labeling legislation is welcomed news for health-conscious consumers. Hopefully, it will have a positive impact on the nutrition choices of the average consumer.”

Other experts say it’s too soon to predict whether menu labeling will lead diners to make healthier choices. A recent study gives rise to hope: According to The Economist magazine, when information was prominently displayed in fast-food chains in New York, patrons took notice by ordering foods containing 52 fewer calories on average. Another study also found that diners ordered lower-calorie meals when the menu was labeled, but only on Mondays and Tuesday, the likely culprit of guilt from a weekend filled with hedonistic pleasure eating.

The call for healthier menu choices by consumers certainly hasn’t gone unnoticed by restaurants.

Considering that some of the biggest food chains have already introduced new low-calorie items and smaller servings to attract health-oriented Americans.

Starbucks, for instance, recently bolstered its entire breakfast menu, adding five new items packed with healthier ingredients, such as whole grains and Omega-3s. Nutritional food values vary by location, according to the Starbucks Website. In a San Diego Starbucks location, the new low-fat Eight Grain Roll is listed as having 270 calories; a cup of Perfect Oatmeal has 140 calories; the Apple Bran muffin has 330 calories; and the Berry Stella pastry 280 calories. Starbucks fans still find many traditional baked goods in stores, including the blueberry muffin, which comes at 450 calories and the cranberry orange scone, which packs 410 calories. The question remains whether seeing the calorie writing on the wall will entice Americans to choose differently.

Similarly, at McDonalds, which recently added its own brand of flavored coffees, including cappuccinos, mochas and lattes, Americans now find healthier choices thanks to a revamped food menu: Compare the Southwest salad with grilled chicken at 320 calories to the long-standing large size breakfast biscuit at 800 calories and you get the picture.

Just as high-calorie condiments, including mayonnaise (1 table spoon=99 calories), cashew butter (1 table spoon=94 calories), or peanut butter (2 tablespoons = 188 calories) can ruin an otherwise perfectly healthy meal, the lack of regular physical activity also comes at a health cost.

Consider this: To manage body weight and prevent weight gain, the U.S. Department of Agriculture recommends that Americans engage in 60 minutes of moderate- to vigorous intensity physical activity on most days of the week while following a sensible eating plan. To sustain weight loss takes 60 to 90 minutes of daily moderate-intensity physical activity and healthy eating.

Sedentary individuals and those with health conditions should talk to their healthcare providers before engaging in any type of exercise program.

While few Americans get the recommended 30 minutes of light- to moderate physical activity outlined in the Surgeon General’s report, the good news is that it’s never too late to start exercising and reap the many health benefits.

Keeping score of calories burned through daily exercise will surely ease some of the pain when California's fast-food restaurants will no longer be able to hide their caloric secrets.

Taking a brisk walk to your favorite restaurant instead of driving will save you gas money and may just burn enough calories so you can enjoy a guilt-free meal—and all that without loosening your belt buckle.


Marion Webb is the managing editor for the American Council on Exercise and an ACE-certified Personal Trainer. For specific fitness-related story


We're off to Kona for IronMan and will be working with K-Swiss. Stayed tuned for new and pictures from the Big Island!


Monday, October 6, 2008

Hard Knock Life

It is the nature of game, good days and bad days. Unfortunately I did not end the season on the note that I would have liked, however, it has left me with a burning desire I have never felt, to begin preparation for 2009.

This year I was able to meet goals and see glimpses of what I feel I'm capable of in the sport. I have seen my 10km time drop from 36:10 in April to 32:10 last month. I have had some strong rides in Rhode Island and Chicago that boosted my confidence. Cameron Brown was able to spark a desire for some more solo swimming until I begin swimming down the road in a squad. I won some races and had a few top 10s overall in stacked races.

I learned that in the sport of triathlon, it is crucial to have desire, belief, and a strong support crew to keep progressing along because results like my last three races have been very tough for me to swallow. Triathletes ARE the hardest working athletes out there. Seeing stars on the track and wanting to vomit on the trainer are sessions you can question when you falter in a race. I believe I can be a top athlete and my support crew believes it also.

Big Shout out to the following for making this dream possible

I want to thank my beautiful wife for her support and tolerance of me this year. She has been fantastic at my side this year through thick and thin.

My Father and Mother for keeping me honest and being supportive of this new journey of mine.

My In-laws Dallas and Veta for there support.

Derick Williamson at Source Endurance for changing the way I train and getting me on the right track. I owe a lot to you and Source.

Dirk, Cosmo, Bill, and Tim atCATZ and Hyper-wear for being the first to step up to the plate and help me with the expenses of this sport.

Erik Vervloet at K-Swiss for picking me when I was down to my last pair of running shoes. Thank so much for supplying my wife and I with the best product out there. Your crew has been the greatest. Lindsay and i have had such a blast getting to know everyone.

Dallas and Jeff from Phase One who helped out when my wallet became very anorexic.

Brian at Hammer Gel who supplies me with great nutrition to help keep me going.

Chris Lieto at Base for the mysterious X supplement I didn't speak of this summer. Base water was a huge success in keeping me hydrated during the brutal Austin summer.

AJ at advanced rehab for always keeping me in line, physically and mentally!

Ron at Athletic Tune up for working my muscles to death with weekly massages! You saved my hamstrings!

09 watch because I am coming back even stronger!

Thursday, October 2, 2008

Erik Vervloet K-Swiss Marketing Director


If you have not been to XTRI in the past few days, I suggest you do. The marketing master mind behind K-Swiss, Erik Vervloet, has a great article. Not only is he the man behind K-Swiss, he is also a 2008 IM Canada finisher, Husband and the father of a young son. Erik you are the man. Erik has but K-Swiss on the map and the momentum he has created is only becoming stronger. I thank you for putting me on the team and making my dreams come true with all your support. You have my loyalty to the grave. You are the man!

K-Swiss has had a great rise in the tri market through Erik since it made its debut in Kona last year with Chris Lieto, the god father, showing K-Swiss off to the triathlon world. Look for a big K-Swiss presense in Kona this year. They have great product and fantastic people. I've been very blessed to have been included with the K-Swiss team. I will be in Kona helping them out, so please drop by and say hello.

K-Swiss domination is about to begin.

Huge shout out again to EV, Ivette, Jon, Mark and the rest of the crew.

Look out for athletes Chris Lieto, Matt Lieto, Luke McKenzie, and Paul Amey to tear it up in Kona this year.

Tuesday, September 30, 2008

Solo Training

Cameron Brown left Austin Sunday morning to head to Kona for final preparations. He was originally scheduled to stay until Thursday, but being away from his family for 8 weeks was long enough, so he headed over to the island earlier to be with them. Had a great time training with Cameron and the house was quiet without him for a few days. No more coke in the fridge and ice cream in the freezer! It is nice to have the place back with Lindsay so I can act like a husband instead of a room mate :)
Cameron left in great form and Lindsay and i hope he has a great race. GO BROWNIE!!

Cameron is not a hyper-wear athlete, but he was keen to try it out for a few sessions.

Now it is back to swimming on my own. I can train just fine by myself and no ipod while biking and running, but swimming kills. I doubt I will ever be able to do 3x800, 1500m TT, or 1000m kick sets by myself. It was so much fun having another person in the water suffering along with you. I really have to look into a master swim team around this area.

The cumulative fatigue of training with Cameron in the swim as well as hard sessions on the track came to head the last week. While doing hill repeats my back went into a spasm and I went down hard. I had to call for help as I couldn't get up, and when I did, there was no power to get back to the top! Went to Advanced Rehab and
Ron Vaughn afterwards to get help loosening up the back. I think these two establishments are Austin's finest for Chiropractic work and massage therapy. If your in Austin for Longhorn and looking for a final adjustment/massage check them out. I was feeling good after being worked on and two days later was on the trainer knocking out a tough session when it happened again! Been laying off the bike and going hard in swim and run. Received a shock yesterday when I went out and could barley hold 270 watts on the bike! Now it is time to follow coach's orders and stick to his workouts. No more 5,000m swims or sub 5 min mile track sessions. Getting to bed before 10 is helping also. My insomnia was at its peak all last week. I was up till 0100-0200 in the morning and it was rough.

Hope by Sunday everything comes along for my final race of the season.

After Dallas it is off to Kona to help with the K-Swiss crew spread the word about our awesome shoes. Check out these bad boys!

K-ONA U.S.A. racing flat.

K-ONA and the Ultra Natural II

Sunday, September 28, 2008

The Incredible Edible.....EGG!

Corny yes I know but when it come to good nutrition, affordable foods, and easy recipes, the egg is the champ!

Egg-xcellent (get it!?) Nutrition Facts:
1.One large egg has only 72 calories and provides 13 essential. Eggs are an excellent source of choline and a good source of the highest quality protein and riboflavin. This protein allows for us to build and preserve muscle strength and allows us to feel full longer and stay energized.
2. All of the egg's vitamins A, D and E are in the yolk and egg yolks are one of the few foods naturally containing vitamin D (the sunshine vitamin).

Anyway, with fall here, apples are also quite abundant and affordable. Here's a new recipe I have to try. I was told it was delicious and I have all the ingredients to make but thought I'd share it first. Let me know if anyone tries it soon!

Serves 4
2 egg whites
4 TBSP sugar in the raw or white sugar (your preference)
4-5 tablespoons all-purpose flour (I will try with oat or wheat flour)
1/3 teaspoon baking powder
2 pinches salt
3 tablespoons milk 2 egg yolks, beaten
1 tablespoon lemon juice
1 teaspoon Brummel and brown yogurt butter
2-3 large apple - peeled, cored
and thinly sliced
1 teaspoon ground cinnamon
1 tablespoon white sugar

1. Preheat the oven to 350 degrees F (175 degrees C).
2. In a medium bowl, whip egg whites with an electric mixer until foamy. Sprinkle in 3 tablespoons of sugar while continuing to whip until stiff peaks form. In a separate bowl, stir together the flour, baking powder, and salt. Mix in the milk, egg yolks, and lemon juice until well blended, then fold in the egg whites using a rubber spatula or wooden spoon.
3. Melt the butter in a large cast-iron (or other oven proof) skillet over medium heat. Spread the batter evenly in the pan. Layer the thinly sliced apple over the batter, and sprinkle with cinnamon and remaining sugar.
4. Place the skillet in the oven, and bake for 10 minutes, or until the apples are golden brown and glazed looking. Cut into wedges to serve.

Serve it up with a spinach and goat cheese salad for a great breakfast, brunch, or light dinner!


Wednesday, September 24, 2008

Feeding 2 Triathletes in Training

So since the Cotters house gained an additional triathlete (Cameron Brown), James' training has definitely intensified and the volume has increased as well. What does that mean to me? It means appetites are CRAZY high too! These 2 men eat the same as about 5 teenage boys and yet they have little body fat! Our pantry is stocked full of bagels and bars and our fridge full of coke (not my doing!!). I usually make dinners that serve 3 because James eats 2 servings and I eat one or less. Now I make sure to prepare meals that serve at least 7-8 and there are never leftovers. I wonder what it will be like when we really do have kids. Don't even want to think of that now! haha! Anyway, this recipe was quick, healthy, and easy to make in bulk. Both were fans of it and said it was "blog worthy. "

Pork and Shrimp Sesame Soba Noodle

Prep: 10 min Cook: 6-8 min
serves 6-8 or 2-3 hungry triathletes!

Nutrition Facts- the soba noodle is full of a potent antioxidant called rutin which has been shown to improve circulation and prevent LDL cholesterol from clogging blood vessels. Got a tummy that can't tolerate wheat? Soba noodles made with naturally gluten-free buckwheat flour will go down without any problems.

2 packages soba noodles
2 c frozen shelled edamame
2-3 c shredded carrots (such as Ready Pac)
2 c thinly sliced scallion
1-2 cups mushrooms and water chestnuts
1 large orange
3 Tbsp white miso
4 Tbsp sesame oil
3-4 Tbsp low-sodium soy sauce or Ponzu sauce
1-2 tsp crushed red-pepper flakes
1 tsp salt
1-2 tsp minced garlic or garlic powder
6 oz. cooked and chopped lean pork medallions
3-4 oz. cooked and thawed shrimp

1. Fill a 6-quart saucepan with water and bring to a boil. Add noodles and edamame and cook for 6-8 minutes, last couple minutes add in cooked shrimp and pork.

2. Empty into a colander to drain and then back in saucepan. Stir in remaining veggies and scallions, and garlic; toss gently and let it heat back up on low.

3. Grate orange to produce a half teaspoon fine zest. Juice orange to produce 3 tablespoons liquid. Place zest and juice in a small bowl and whisk in remaining ingredients. Pour dressing over noodle mixture. Serve hot or cold.

Ingredient Facts- White Miso
Made from fermented soybeans, salty, protein-rich miso paste packs vitamins B6, B12, and K, plus calcium, iron, and zinc. Misos vary in flavor and texture depending on which grains are added to the mix: barley, rice, or wheat. White miso, which is actually yellow in color, is milder and sweeter than red varieties.

Hope you all like it. Let me know if you try it.


Tuesday, September 23, 2008

LOTS of swimming for me

Cameron Brown has been working me hard in the pool every morning and believe me, I wouldn't have been able to swim the distances we have been swimming had I been on my own. The past three days we have been swimming over five thousand meters! This is huge for me since it is such a struggle for me to get in two thousand meters. Hopefully it will give me what I need to stay in contact with the lead pack in three weeks time.

Set from this morning:

200 swim
200 kick
4x50 drill
800 pull breathing 3,5,7,9 per 25
3x 800 holding 1:17 pace with 15 seconds recovery
200 easy
10x 100 on 1:20 I thought this would be easy. I was only just making the set
100 drill
4x 50 fly
200 cool down

Came out to 5,400m today. I talked a lot of smack in the car on the way to the pool. I held my own until 1,600 of the 3 x 800 m set and then Cameron pulled away. He is in some good form and is training well here in Austin. Lots of coca cola being consumed as well.

Some pics of Cameron's sweet rig.

Beautiful SRM

The man himself

Sunday, September 21, 2008

Body Imbalance and Pain

The past few days have been a blast in training. With Cameron Brown here I'm more then motivated with every training session I have. Completed a great 12 mile run yesterday averaging 5:45 pace for miles 2-11 with 1 and 12 being warm-up and cool down.

Biking has been a problem for me the past two hard sessions. My glute and lower back have been going into a horrible spasms which have me on the ground unable to move until I can really stretch it out. The good thing though is that I have been completing the sets before the spasms!! Yeah baby. Off to massage and chiro tomorrow.

I will leave this video up for a short while. Each character in this video represents the 16 minutes of absolute pain during the 5 sets on trainer I just completed. To make conditions even worse, I locked my self up in the garage to make it hotter. Yes, I was on the deck with my legs in a spasm after this set. My wife pulled up only to find me lying on the garage floor. I had been there for at least 15minutes. UGH!

This is the funniest video! I love Family Guy!

Friday, September 19, 2008

King of Coke (cameron) and Coke Jr. (james) The delicious cold beverage coke-a-cola

Good news and bad news. The good is that Cameron Brown arrived safely into Austin the other day and has settled in well. Have been on a few rides, runs and swims. I actually put in 4,300 meters of swimming this morning! He will be a great partner for me in the pool as I have to get my a$$ into gear as October 5 is not too far away.

Bad news is that Cameron loves coke. If you read my blog a month ago you remember that I had a horrible coke addiction. Well, it is back. Three cokes yesterday and two down today. Does coke zero make a difference?

The wife doesn't know that I steal Cameron's cokes, so ssshhhhh.....

Pics of Cameron's Pinerelo TT bike to come

Thursday, September 18, 2008

Quick Post

So today I received a couple articles that I found amusing. The topics consisted of the worst food/drinks in America. I love this because it really shocks you when you read the calorie and sugar intake. On the plus side, there are now healthy alternatives at the fast food line but whether Americans choose to eat them is a whole other story!!

Worst "Healthy" Burger
Ruby Tuesday Bella Turkey Burger

1,145 calories
71 g fat
56 g carbs

The Truly Healthy Choice: Skip burgers entirely (few at Ruby Tuesday come in under 1,000 calories). Instead, order a 9-ounce sirloin with a side of steamed vegetables

Worst Chinese Entree
P.F. Chang's Pork Lo Mein

1,820 calories
127 g fat
95 g carbs

The fat content in this dish alone provides more than 1,100 calories. And you'd have to eat almost five servings of pasta to match the number of carbohydrates it contains. WOW!

Better Noodle: P.F. Chang's Singapore Street Noodles will satisfy your craving with only 570 calories. Or try the Moo Goo Gai Pan or the Ginger Chicken & Broccoli, which have 660 calories each

Worst Drink
Jamba Juice Chocolate Moo'd Power Smoothie
(30 fl oz)

900 calories
10 g fat
183 g carbs
(166 g sugars)

This smoothie contains more sugar than two pints of Ben and Jerry's Butter Pecan ice cream.

No more Power: Seventy-five percent of this chain's "power smoothies" contain in excess of 100 grams of sugar. Stick to Jamba's lower-calorie All Fruit Smoothies, which are the only menu items that contain no added sugar. And always opt for the 16-ounce "small."

Makes you want to go load up on your fruits and veggies!!