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 :)

WHITE CHILI

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.


ITS WORTH IT!!
LC

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.

YUM!

LC

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.



P4


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 Ironman.com. 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:
Brownie


Potts


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.

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!
LC

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!

Ingredients:
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.

Cheers,
LC

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.



JC

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.

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
Cheers,

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

LCotter

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!

Erik Vervloet K-Swiss Marketing Director

THE MAN



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.