Turkey Muffin

Recently a fellow fitness professional introduced me to the world of BodyBuilding and Fitness Modeling (don't worry I am not going to attempt either of those while training for Ironman Triathlons).  However I was interested in seeing what types of foods they preferred to eat. I came across a woman by the name of Jamie Eason who seemed to have her stuff together, I mean you have to if you are named World's Fittest Model right. So in searching her blogs and recipes I decided upon this one of her many recipes to try.  I was looking for an easy alternative to just baking or grilling my meat and having the veggies on the side, but also something that was more rounded than just a slab of protein.

     

 Turkey Meatloaf Muffins (inspired by Jamie Eason)

    1 lb ground Turkey (or chicken)

    1/4 cup of egg whites or 2 small egg whites

    1/2 cup of Rolled Oats

    1/4 tsp ground cumin

    1/4 tsp dried thyme

    1 tsp ground mustard seed

    1 tsp black pepper

    2 tsp Flaked Red Pepper

    1/2 tsp salt

    1 tbsp garlic powder

    1/2 small onion, finely chopped

    1 celery stalk, finely chopped

    1 large carrot, finely chopped

Preheat oven to 375F. Combine all ingredients in a bowl and mush together. Mix all the spices in a separate bowl and save for later. If you like flavor don’t skimp on the spices, add a little more for fun! Mix veggies, turkey, egg whites, and rolled oats together with hands. Slowly sprinkle the spice mix as you mix the ingredients again.

Spray muffin tins with olive oil. Form 12 little balls or 6 big balls and plop into the muffin tins. Feel free to pat them down. Make sure they are all about the same size. Bake in the oven for 35 to 40 minutes. Eat em pipping hot on top of a green salad or a bed of raw spinach.  You can freeze these for later as well.

  

To make this a meal I combined it with my Roasted Garlic Mashed Cauliflower (http://northsnotesonline.blogspot.com/2012/10/roasted-garlic-mashed-cauliflower.html) , and had a spinach salad with balsamic dressing.  Delicious!

Makes 9 muffins: 80 calories in each turkey muffin with 1.5g of fat, 4.5g of carbs and 15g of protein **Depending on how lean your turkey or chicken is, the nutrition information will change.**

Roasted Garlic Mashed Cauliflower

Looking for a healthier alternative to mashed potatoes? Look no further than the ever versatile cauliflower. This amazing side dish will fill you up like its starchy alternative, but at less than half the calories you will be happy with this option.

Roasted Garlic Mashed Cauliflower

1 med head White Cauliflower

1 Bulb of Garlic

1 tbsp Kerry Gold Irish Butter

2 Green Onion/Chives Chopped (green portion only)

2 Green Onion/Chive bulb

½ Yellow Onion

2 Tbsp Parsley (more if you like)

1tsp Extra Virgin Olive Oil

Pinch of Red Pepper flakes

Salt and Pepper to taste

Makes 4 Servings

Begin with the Garlic. Set oven to 400F. Peel back a few layers of skin from the bulb and chop off the top so you can see the meat. Wrap in foil and put in oven for 30 minutes.

Cut Cauliflower into small florets. Place in pan with enough water to cover tops. Boil till soft enough to mash with fork or potato masher, about 15 minutes.

Drain most of water from pan, but keep a bottom full and begin mashing.  Add the butter.

Finely chop the white onion and green onion. In Separate pan sauté the yellow onion and green onion bulbs with tsp of olive oil. When almost done turn up heat to brown. Make sure to stir these frequently as they can burn easily.

When garlic is done, unwrap from foil and peel all cloves. Toss into cauliflower and use hand blender to blend lightly.

Toss in sautéed onions, red pepper, salt and pepper and top with Chives and Parsley.

Makes 4 servingsPer Serving: Calories(89kcal), Total Fat(4.25g), Sat Fat(2), Cholesterol(10mg), Sodium(62mg),Carbs(12g), Fiber(4.25g), Sugars(4.5g), Protein(3.5g)

***If you don't like to much spice, skip the red pepper.***

This side dish goes great with a salad and my Turkey Muffin recipe.

 

Pumpkin Protein Muffins

While searching for new ideas in healthy snacks I came across a recipe for pumpkin protein bars by Jamie Eason (professional fitness model). I loved her recipe so I thought I would give it a try with a few changes since I do not use Xylitol, or baby food applesauce.

Pumpkin Muffins

Ingredients:

• ½ C Raw Brown Sugar
• 4 oz. applesauce, or 2 Large Fuji apples simmered into sauce
• 2 ½ tsp. ground cinnamon
• 1 tsp. ground ginger
• ½ tsp. ground clove
• 1 tsp. baking powder
• 1 tsp. baking soda
• ½ tsp. salt
• 2 tsp. vanilla extract
• 3 large egg whites
• 1 large whole egg
• 1 - 15 oz. can of raw pumpkin
• 2 C oat flower 
• 1/3 C Ground Flax Seed
• 1/3 C vanilla whey protein powder (I use Jarrow Formulas, Muscle Optimeal)
• ½ cup almond milk
• ½ C chopped walnuts, pecans, or cashews (optional)

 

 

 Directions:

1. Preheat the oven to 350.
2. Spray a 12 cup Muffin tin with non-stick spray.
3. Combine first 12 ingredients and mix well.
4. Add the final 4 ingredients (5, if adding nuts), and mix until lumps are smooth. Equally place batter into the muffin tins and bake for 40 min.
5. Makes 15 Muffins.

 

Nutrition Per Muffin: Calories(132), Fat(3g), Sat Fat(0.4g), Cholesterol(17mg), Sodium(74mg), Potassium(57mg), Carbs(18g), Fiber(3g), Sugar(8g), Protein(6g)

***After trying them my impression is that if you have a sweet tooth this will not be your go to snack.  I prefer my snack to have a lit sweetness to it and these muffins hit that right where i like them.  The flavor from the spices was mild so if you prefer a bit more cinnamon flavor I would increase the amount of cinnamon.  Also when I used the metal muffin tins the bottoms were a bit under done so I have to put the muffins back in the oven for about 10 more minutes.  Just make sure to watch them so they do not burn.  Enjoy!!!*** 

Off-Season Priorities for the Triathlete

This time of year, most triathletes are winding their seasons down. For the most part, your racing season has ended, and the smart athletes are taking a significant break from training to recharge their bodies for next year. What else can an athlete do during the next few months to improve next year’s performance?

After a transition period of two to four weeks of very light, completely unstructured training and cross training, our top priorities should be to clear up any imbalances our bodies have developed during the season, increase our muscular strength, improving our technique in all three sports of the triathlon (the swim, bike and run), and maintain our basic endurance level.  

Strength Training

Developing greater muscular strength during the off-season should be a priority but only after the most important issue of keeping the body balanced and dealing with any injuries is a must for every triathlete. Incorporating strength training will improve efficiency in all three sports, improve workout recovery, and reduce the frequency and severity of injuries.

Improve Technique

To perform better next year, most athletes need to make a significant change in technique. Despite what many athletes believe, simply training more than you did this year isn’t really the key to success next year. Many athletes, even advanced ones, should focus significantly on technique to perform more efficiently. Right now, early in the off-season, is the optimal time to undertake changes to technique.

During the racing season, the pressure of racing well prevents athletes from successfully making major technique changes. Adjustments in technique almost always cause a check-mark shaped change in performance. Immediately following the change, performance usually declines in the short term. Mastering a new skill requires time and frequently emphasizes different muscles, which may not be conditioned for optimal performance. After the athlete has had time to fully master the new skill and their muscles have been trained using the new technique, performance improves will be seen. Making such a change early in the off-season gives the athlete months to perfect the new techniques before they will be tested in competition.

Making technique changes early in the off-season also decreases the risk of injury. Putting new stresses on the body’s tissues during periods of high volume and/or high intensity training is asking for trouble. This time of year, most endurance athletes have reduced training mileage considerably and training intensity is the lowest of the year. By the time training volume and intensity are increased for pre-season training, the tissues will have adapted to the new techniques.

The following are some basic technique changes that triathletes should begin to learn during their off season to make improvements for next year’s performance.  

Increase Torso Rotation in Swim Stroke

Efficient swimmers rotate their torsos further and faster than less advanced swimmers. Maximizing torso rotation allows easier breathing, generates much of the power for propulsion, and puts the body in the water in a position to cut through the water instead of lowing through it. If you want more detail seek your trusted swim coach.  

Increasing Cycling Cadence

Watching the top cycling pros easily drop the competition at the Tour de France by using high cadence pedaling style, many cyclists and triathletes decided to try increasing cadence for themselves each July. Many of them find that increasing cadence leaves them out of breath instead of in front of their competitors.

Increasing cadence will help improve most athletes’ cycling performance, but to do so requires preparation. Increasing cadence is a long term project. Start now. Once a rider has practiced it, high cadence pedaling will be easier on the legs than grinding in a bigger gear. Regardless, sustained high cadence pedaling requires many hours of practice before it becomes more efficient than pushing a bigger gear. Begin adapting your body to higher cadence riding now by using smaller gears at higher cadence for all your winter riding. In fact I tell all my clients that during the first month of base training they should NEVER be in their big chain ring ever, this forces them to get used to the higher cadence and smooth it out so they don’t bounce. Increase gradually and give your legs time to adjust. Purchasing a bike-computer with a cadence function is important as it will allow you to monitor your progress.  

Reduce Running Stride Length and Increase Turnover

Most runners ignore technique, but I have found that even elite runners can improve performance significantly by changing to more efficient techniques. Even at World Championship caliber, those athletes consistently work on perfecting running technique. The benefits are even greater for beginners and intermediates.

Shorter and quicker strides lead to faster running times. Start incorporating these techniques into your running now to allow your legs to learn to run this way efficiently before next season. Shorter strides require less force at push-off and reduce the need for vertical displacement (up and down movement). The shorter stride also decreases the deceleration/braking forces that are result of longer stride when the foot hits the ground in front of the body instead of just below the body.

Attempting to pull the leg backward faster increases both turnover and stride length. The result is such a high running speed that it will not be sustainable. That is sprinting, not efficient distance running. A better strategy for learning higher turnover running is to concentrate on quick leg recovery. This increases turnover, but allows a slightly shorter stride. Remember that you can decrease stride length by 15% if you increase turnover by 20% and still run faster (and be able to sustain it). Make sure that there is no pause at the completion of the follow through and drive the knee forward quickly.

A metronome app is available for use while running (metronome is a small electronic device that beeps at whatever speed you set it to) and highly recommended. Timing your foot-strike with the beeping can be a great way to monitor turnover and gradually accustom your legs to higher turnover.  

Summary

This off-season, keep volume and intensity low for your swim, bike, and run workouts, but prioritize easy workouts concentrating on developing efficient techniques and strength training workouts. When the season starts next spring you’ll be glad you did.

As always if you have questions please feel free to contact me a VeloFit@gmail.com

Thanks for reading!

CLIENT SPOTLIGHT: GWEN S.

Gwen has been training one on one with me for a little over a year now and she has made huge improvements in her training.  She started off wanting to increase her mobility and cycling strength so she could ride faster and climb better.  Through our one on one sessions and taking our Hillz n Skillz cycling classes and winter indoor spin series she has become a much stronger cyclist.  Here is her story about her latest adventure.

 

 

 

 

Lifetime Grand Fondo

It was a last minute decision. I was about to fly out for two weeks on the east coast, and my husband and I were looking for something spectacular to do together before I leave. When he discovered that he got a code for free passes to the Lifetime Grand Fondo, we quickly formed a plan. Ride the 60 miles of the Grand Fondo, visit wineries and finish with a party.

We woke up at 5am to make it to the starting line in Santa Rosa by 8am. Even at the starting line, I could immediately see it was a more serious event than my previous charity centuries: Entire teams lined up in matching kits, everyone looked lean and fit, and we even saw an occasional famous professional racer. The peleton started out at a very high pace, around 20 miles per hour, squiggling its way through the sleepy streets of Santa Rosa. The course was not well marked, so Omer and I worked hard to stay with the group we happened to be with, to avoid getting lost.

Things went well until the first climb, about 5 miles into the ride. I slowed down while the group surged ahead and I quickly found myself falling farther and farther behind, with more and more riders passing me. By the time I reached the rest stop at the end of the climb, Omer was gone and so was everyone else I started the ride with. I joined another group and kept riding.

I started calculating: 12 mph will let me finish the race in 5 hours and 15 mph will be 4 hour finish. I resolved to do my best and keep at around 15 mph for the rest of the ride. I tried to cling to groups of other riders as much as possible. But when they went too fast or too slow, I just kept riding at my own pace. After I passed the 30 miles mark, I noticed something strange: I started passing riders who have passed me before. I saw riders slow down, stop to rest or to refuel, and I just kept riding. Same steady pace, mile after mile. I felt fresh and my legs felt strong. The road was gorgeous, flowing among vineyards, mountains visible in all directions. The narrow road gently climbed and descended. Before I knew it, I was back in Santa Rosa.

 

Marin Century 2011, Great Job!

 

The city was almost familiar. I recognised the streets I rode out just hours prior. Kaiser Permenante building, where the ride started was suddenly in view. One more stop light and I was there. Break, and check the Garmin. 3 hours and 58 minutes after I started the 60 miles ride, I reached for the beer.

Thanks for reading her story, stay tuned for more NORTH Fitness success stories.

Women Need to Build Muscle

Recently I was having a conversation with a fellow fitness expert and the topic of getting women to build muscle came up. The biggest fear many women have of working out is building too much muscle, they fear they will "look like a man". Well fear not ladies! The chance of you looking like Mrs Olympia from working out 2 hours a week lifting weights is so slim I'd bet on it, well unless you are shooting up with steroids.

Now, I happen to think that women with a healthy amount of muscles look virile and vibrant,  and well very attractive.  However, if the fear of gaining too much muscle is stopping you from using heavy weights well please don't let this stop you.

Most women are not going to build more muscle than they want from lifting weights. They will build some muscle and be stronger than they were before, but it is very difficult for women to build huge, bulky, muscles. In fact, most men find this difficult as well. The bodybuilding supplement industry makes millions of dollars each year because building a lot of muscle is so difficult.

Although it is possible for women to build big muscles, it is very difficult and you would need to work out with VERY HEAVY WEIGHTS on a regular basis (5 days a week for 2-3 hours a day). I add this because I certainly don't want to perpetuate the myth that it absolutely isn't possible for women to build large amounts of muscle. The reason that most bodybuilding information for women states that it isn't possible is so that women who are afraid of building too much muscle by working out with weights will finally pick some up and work out. It is possible to build big muscles if you are a woman, however, in order to attain them it would have to be your goal to do so. It won't just happen by accident, you would purposely have to work hard to build them.

There are also health benefits to being stronger and having more muscle (these are just a few):

1. Increased metabolic rate - This is the rate at which your body burns calories at rest. The more muscle mass you have the higher your body's metabolic burn rate is while you are sitting, and sleeping.

2. Decreased risk of osteoporosis - This is because your bones need to be strong enough to support the increased amount of muscle. Bone tissue is dynamic and your bones will respond to the increased demand placed on them by becoming stronger.

3. Being physically weak isn't safe (for anyone) - The stronger you are the more likely that you will be able to defend yourself if you ever need to. Plus you will find certain tasks easier, such as carrying in the groceries, moving furniture, or whatever heavy lifting you may encounter in your everyday life.

4. Improved Balance, blood sugar control, sleep and mental health


If you don't believe me, then try gradually increasing the amount of weight you use when you work out and you will see big improvements in your muscle tone, overall appearance and even feeling energized longer, but you will not see the development of huge bulky muscles.

As always if you have questions or concerns about this topic please feel free to post a comment or contact me directly at VeloFit@gmail.com

Thanks for reading.