Great Grains!! A Delicious Recipe for the Endurance Athlete

I know how it is… Train, eat, sleep, train, eat, eat, EAT!!!  We get hungry as endurance athletes and it’s so hard to find time to cook delicious and healthy items for ourselves, let alone our families.  As an Ironman athlete myself, I know.  And as a professional chef, I’ve discovered easy and healthy ways to get the goods out of eating. 

One great way of time managing the week is to plan your weekly meals over the weekend.  Put aside a few minutes, go through that pile of recipes you have torn out from magazines and make a list of what’s for dinner, even if it’s the same thing every day.

Cook for the week!  Cook on one day for the rest, or the majority, of the week.  Cut up your chicken and salmon portions, cook potatoes and rice, par-boil your veggies, make your pasta sauce.  It’s an easy way to make sure you always have something ready to heat up when you get home late after a training session.

I’ve created a delicious and easy recipe that stands up to your Tupperware for a few days, is deliciously healthy, and very simple to make.  I like to call it my Mixed Grain and Lentil Salad.  For me it’s the perfect side dish to any protein like Salmon, Chicken or Beef.  Another great thing about it is that you can eat it hot or cold.  I’m always on the go in my work so it’s easy to bring with me in my cooler bag and eat in my car (not while driving, of course). 

Let’s talk about the ingredients!

Quinoa: Quinoa (pronounced keen-wah)  the “super grain”. When cooked, quinoa is light, fluffy, slightly crunchy and subtly flavored. Some of the nutrients in quinoa include: Complete protein- Quinoa contains all 9 essential amino acids that are required by the body as building blocks for muscles. Magnesium helps relax your muscles and blood vessels and effects blood pressure. Quinoa contains high levels of this vital nutrient. Fiber- Quinoa is a wonderful way to ensure that you consume valuable fiber that eases elimination and tones your colon. Manganese and copper- Quinoa is a good source of these minerals that act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances.(Source: Body-Ecology.com)

I love the pop-like texture of quinoa.  The perfect palate teaser. 

Wheat Berries: Wheat berries are short, plump whole-wheat kernels loaded with nutrients. They can be cooked for sweet or savory preparations and have a chewy texture and nutty flavor. They can also be ground to make flours to bake into bread for a more nutritious whole-grain option.

(Source: Livestrong.com)

Another incredible crunch to this salad.  I also love it’s vibrant reddish color

Lentils: Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein—all with virtually no fat.
(Source: whfoods.com)

So many colors of lentils to choose from. I like to use the brown ones as they are easiest to cook and not overcook, without losing their shape.

The following recipe is for just over 2 servings (depending on how much you like or are able to eat)   The ingredients are all cooked separately and then assembled together.  It can be kept for up to 5 days in your refrigerator so feel free to make lots for prepared meals.  Enjoy!!

The finished product

Mixed Grain and Lentil Salad by Chef Karleen Dirmantas

1 c Cooked Quinoa (I like to use Brown and Red Mixed)

½ c Cooked Brown Lentils (you could also use any bean you like: white beans, black beans, etc.)

1 c Cooked Wheat Berries

Salt and Pepper to taste

Add any of you favorite veggies (I like Edamame, Organic Tomatoes, Chopped Raw Kale)

Quinoa: (makes about 2 c cooked)

1 c dry quinoa

2 c water

Bring water to boil with a pinch of salt.  Add quinoa and bring to boil again.  Reduce to simmer stirring occasionally, about 11 minutes.  When most of the liquid is cooked up turn off heat and cover with a lid for 5 minutes.

Lentils: (Makes about 2.5 c cooked)

1 c Brown Lentils

2 c Water

Sort through the lentils to remove and stones or debris.  Rinse them in cold water and drain. Bring water to boil. Add lentils and bring to a boil again.  Return to medium-low heat and cook for another 15 minutes.

Wheat Berries: (Makes 2 ¼ c cooked)

1 c Wheat Berries

3 c Water

½ t salt

Sort through wheat berries carefully, discarding any stones. Rinse well under cold water. Add water and salt in a sauce pan. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse.

Meet SOAS Ambassador Alice McClure

Alice McClure born June 23, 1974, currently lives in Bondi, Sydney but grew up in outback NSW on a Sheep and Cattle station with 4 sisters.  She started triathlon because she was getting bored with the usual gym workouts and decided to give a little biathlon a try.  After that she surged into triathlon and began taking on more and more distance.  She has now done 8 full Ironmans, including 3 Kona World Championships.  Alice says she’s, “not sure what happened, but I just kept wanting to get faster and faster and I kept qualifying for Kona, so I couldn’t say no.”  How’s that for inspiration, ladies?

Alice has an awesome boyfriend who just did his first Ironman in Melbourne and totally smashed it, and 2 younger sisters who also raced and did amazing.

Her most amazing triathlon moments?  Qualifying for Kona 3 times, of course.  She was also 1st female in Desaru long course in Malaysia 2007, 3rd place at Ironman Port Macquarie (2006 & 2007), 2nd place at Busselton Ironman 2009, 19th in my age group at Hawaii 2010. Awesome, Alice!!

Why she loves SOAS?

“I love SOAS because it's super comfortable, very flattering and I get lots of comments :) Everyone loves a bit of attention....haha...”

Thanks, Alice!  We look forward to seeing you race soon!!

For those of you who follow us on Facebook, don’t forget to check out our SOAS Racing Australia page!

Recover Right with an Ice Cold Smoothie

Ahhh, smoothies!  We’ve moved on from the ready-to-go Jamba days and have put some more thought into delicious ways to refuel, snack, and simply enjoy the power of smoothies.   SOAS team member and Registered Dietician, Beth Shutt, adds an insight of what we can get out of our tasty treats. 

Recipes created by Hailey Manning and Karleen Dirmantas.

Beth suggests to refuel with about 10-20 grams of high quality protein after a good long ride.  If you are using the smoothies as a means of recovery, the key components are protein, carbs and electrolyte replacement. All these smoothies have a protein component with either Greek yogurt, Muscle Milk, or regular milk. The benefit of using yogurt or regular milk is that you will get some good calcium and vitamin D in addition to the protein. The benefit of using something like Muscle Milk is that you get the added electrolytes (sodium, potassium, magnesium, etc...) that you've lost during training. A major plus on all sides!

Karleen’s Chocolate Berry Smoothie

1 “Ready to Drink” Cookies and Cream Muscle Milk

6 Frozen Strawberries (or mixed berries of blue, raspberry, strawberry)

So simple and perfect for recovery! The fruit in the smoothies adds both carbohydrates and electrolytes (most notably potassium) in addition to a lot of other vitamins and minerals and phytonutrients! :) Plus the fruit just makes the drinks taste good.

Karleen’s PB Banana Smoothie with Kale

1 C Almond Milk

6 oz Greek Yogurt

1 T Agave Syrup

1 T Peanut Butter (Or Almond Butter)

1 Frozen Banana

1 Handful of Kale

You could also use spinach or regular milk or soy milk. Adding kale, spinach, etc... is an excellent idea that Beth ALWAYS recommend. Essentially this is an easy way to get in more nutrient packed vegetables without having to taste them! Many people don't like vegetables and have trouble meeting their daily veggie goals so this is a good way to do it. Although the greens may turn your smoothie green, the smoothie still tastes a lot more like fruit than spinach! :)

Hailey’s Pumpkin Pie Smoothie

1/2 C pumpkin puree (not pie filler...full of sugar!)

1 C Unsweetened Vanilla Almond Milk

2 Scoops Muscle Milk Vanilla Light Protein Powder

dash of cinammon

1 frozen banana.

If I am feeling uber healthy, I will add as much spinach as the blender can handle. Regular milk would be OK as well. And you could always do one scoop of protein for a lighter smoothie.

Hailey’s Chocolate Covered Strawberry Smoothie

2 Scoops Muscle Milk Light Chocolate Protein

1 frozen banana

1 C Unsweetened Vanilla Almond Milk

1 C frozen strawberries.

Same as above with the spinach but it rarely happens! Regular milk would be perfect as well but I don't drink it anymore.

Beth also recommends adding ground flaxseed - a great way to get more fiber and healthy fats!

With the summer heat creeping in it’s time to cool down with these delicious creations.  Let us know what you think!

Meet SOAS Ambassador, Andrea Astudillo

About Andrea

She’s from Tulsa, Oklahoma and Arlington Texas.  Born in Tulsa, but moved to Arlington when she was 15, so they are both “home”.  But now she resides in Carlsbad, CA with her husband Eddie and 4 year old English Bulldog, Lincoln. She works as a wedding and event planner and is a full time business student, and is excited to finally be done in August.

Outside of triathlon she enjoys photography, traveling, and wine.  Sounds good to us!!

How She Started

Andrea started as a runner, her husband an avid cyclist, but neither of them swimmers.  They decided to enter their first triathlon in Mission Bay in September 2007.  She was hooked, like the rest of us, and signed up for another before the season ended.

Andrea says her favorite triathlon moment was finishing her first Ironman in Florida 2010.  It was also her first marathon. “The first thing I said to my husband, when I finished, was ‘I don’t think I ever need to do that again.’ Of course, 3 weeks later, I was hitting the “register” button for IMAZ 2011.”

She also finished in the top 3 at SuperFrog half iron distance, last September.

What’s Next

Look out for Andrea in her first race of the season at the San Diego International in June. “I haven’t done well the two times I’ve done this race, but I’m going to give it another try. Third times a charm!” She’s also doing Vineman 70.3, SuperFrog, and IM Florida and is really looking forward to racing this year. 

After racing she loves a good Epson salt bath and lavender oil to treat her tired muscles.  Great tip!!

Why Triathlon?

“Triathlon has changed my life in a lot of really great ways. It has made me stronger by teaching me to have faith and confidence in myself. It has taught me about patience and drive and what hard work can achieve. I love being able to see how far I can push myself both physically and mentally in this sport. I also love the tri community and have made a lot of great friendships from it.”

For the Love of SOAS!

I love representing SOAS because:

1.      I love the product! The style and colors are awesome and the kits are made to fit a woman and not a 12 year old boy! Hallelujah!

2.      I love what they are about- two women making the sport of triathlon better for women.

3.      Kebby and Steph J

We are so glad to have Andrea as a SOAS Team member!! Have a great race season!

Meet Professional Triathlete Beth Shutt!

Hey everybody!  It's time for you all to start meeting our awesome brand ambassadors.  This year we've established an awesome team made up of 20 amazingly talented women.  With such huge range of ages and abilities each one has a fantastic story of their own and we'd like to share them with you. 

This week, SOAS would like you to meet Beth Shutt, a first year professional triathlete from Pittsburgh, PA.  Beth's most recent race and professional debut was at Oceanside 70.3 on March 31st where she came in 11th place.  She spent some time building for this race at her family's home in South Carolina, where she was able to actually train outside in the winter.  And then continued on to an elite/pro training camp with Melissa Mantak in Denver.

The choice to become pro was an idea she had been toying with for quite sometime.  As a high school and collegiate runner at Penn State, Beth progressed into marathon running.  Plagued by a Plantar Faciitis injury, she began spinning and swimming as a means of recovery and cross training.  She did her first triathlon in 2006 and fell in love with the sport!  She had many successes in the sport, including Kona qualifying in 2010 and saw going pro as her way of progressing in the sport.  Beth says, "I do think racing with the best in the sport will help me elevate my game and help me achieve the potential that I have in swim/bike/run." We can't wait to see her continue to race. 

Outside of triathlon, she enjoys spending time with her husband Oscar and her dog Roxy.  She also works full time as a registered dietician at University of Pittsburgh Medical Center. 

Check out Beth's most recent race report from Oceanside here: http://thetrialofmilesmilesoftrials.blogspot.com/2012/04/oceanside-703-race-report.html

Look for Beth racing at IM NOLA and at IMCdA in the next few months.  Good luck!!

Giddy-up! Time for California 70.3

This Saturday marks the beginning (in my mind) of the San Diego triathlon season with the California 70.3 race up in Oceanside. In contrast to what many locals say about the race (too cold, too early in the season, etc.), it is one of my FAVORITE races. You can’t beat swimming in a protected boat harbor, biking through pristine scenery on the marine base Camp Pendleton, and then running along the boardwalk by the Pacific Ocean. It is a race that I hold near and dear to my heart because it was my FIRST half-ironman (and 3^rd triathlon ever) back in 2005. I have competed in it every year except 2010 and now this year, 2012.

           

            The preparation for a half-ironman can seem rather daunting. My masters swim coach convinced me that I would have no trouble handling the distance. As a former competitive swimmer, the 1.2-mile swim would not be a problem. Post-college, I started running more regularly and had completed a couple marathons and half-marathons. The bike? Well, I knew that I had my work cut out for me.

            I spent a lot of time talking to friends, coaches, and other local triathletes who had experience with the distance. What were your longer training sessions like? What did you eat on the bike? How much did you drink? How did you pace the bike and run? What did you wear? I relied on my coaches and more experienced friends to mentor me through the process.  I tagged along with friends on their training rides and talked to ‘seasoned’ athletes about their special tips/strategies for racing a half.

            This year I decided not to do the race for various reasons. However, I learned that one of my friends from masters had decided to take the leap from short-course racing to the half-ironman distance. I was super-excited for her! At that moment, I had trouble containing of my energy to verbally spew out all of my ‘wisdom’ for the race.  I decided that I would act as her ‘mentor’ for the race.  We did several training rides and runs together, and during each of those sessions, I would share various details about the race and the little ‘tips’ that I had acquired over the years.

            Here are a few of the tidbits of wisdom that I have accumulated in preparation for California 70.3. I hope that these little ‘pearls’ can help you have a fantastic day on one of the most fun courses in the series!

1.     Bring an old pair of shoes for transition. The course officials are pretty strict in kicking you out of transition for the race start and if you’re a late wave (like W30-34), you will be standing in your wetsuit for an hour. An old pair of shoes will keep your feet warm, especially because the ocean is pretty chilly in late March.

2.     Similarly, bring some nutrition (water bottle, gels) for the wait in transition. You can discard it in the trash or near the front of the bike racks before your swim. Then you can stay hydrated pre-race.

3.     The bike path through the base heading north (in the first 40K of the course) can get crowded. Just be mindful of passing other riders and aware of the drafting rules.  You don’t want to get a penalty!

4.     There are three significant climbs on the bike course that start just about halfway through the ride. The first one is visible on the approach. If you’re feeling weak on the hills, try to spin up them as much as possible (to save your legs).

5.     Thank the Marines! It’s quite generous of them to let 2000 tri-geeks blast through their base. They are gracious in volunteering at the aid stations and expo. Be sure to thank them for their service.

6.     This year the run has changed but it is still a two-lap course. As a newbie, I would try to negative split as much as possible. Get a feel for your legs and the course on the first lap and then you know where you can really push on the second lap. Make it a game to pass the person in front of you – it  really helps mentally.

7.     SMILE!! Lots of locals come out to watch and cheer. If you’re local, it’s so great to see so many friendly faces! Remember that you’re out there because you CHOOSE to be there so make the most of that experience. It’s a luxury to get to push our bodies to the limits.

I wish you all the BEST OF LUCK this weekend and I hope that you can enjoy and appreciate this race as much as I do.

Lighten up for Spring!

Hello everyone!  Let’s talk food!  With the season changing and with the 2012 race season at our feet, and wheels, it’s time to clean it up and start indulging in what spring has to offer us.  To start, let’s talk about what’s in season and then I’ll share one of my favorite recipes.

Say goodbye to fall and winter dark vegetables and hello to the bright colors and light flavors of spring.  Some of the top vegetables for the season are Artichokes, Asparagus, Avocado, Fennel, Radishes, Greens/Lettuces, Carrots, Potatoes, Peas and Scallions.  Most of these vegetables are easy to prepare because as spring arrives they are at their peak.  A simple seasoning of olive oil, garlic and salt and pepper is all you need to get the most out of the vegetable.  And don’t forget the fruit! ‘Tis the season to find the most delicious citrus fruits, berries and melons around…

Here’s one of my favorite simple recipes.  With only a few ingredients, it is a perfectly easy side dish for lunch, dinner or a snack.

Cucumber-Melon Salad with Goat Cheese

½ c Medium cucumber, sliced in circles

½ c Cantaloupe, sliced bite size pieces

½ c Baby Heirloom Tomatoes, halved

Dressing:

1 T Extra virgin olive oil

½ T Lemon juice

1 T Fresh basil, chopped

1 T Fresh chives, chopped

¼ c Goat cheese, crumbled

Salt and pepper, to taste

Prepare the dressing and toss the fruit and vegetables to coat.  Season to taste with salt and pepper and top with crumbled goat cheese.

Enjoy this delicious sweet and savory salad!

By: Chef Karleen Dirmantas