Mix together for dressing:   1/4 cup rice vinegar, 1/4 cup olive oil, 3 tablespoons mayonnaise, 2 tablespoons light soy sauce,2 tablespoons finely chopped fresh ginger,1 teaspoon minced garlic

2 drops Asian sesame oil

Lettuce Wraps:  top each piece lettuce with the following

Shredded meat from 2 cooked chicken legs (bake at 450F, cool; remove skin, debone)

6 leaves Bibb lettuce

1/2 seedless cucumber, chopped

1 mango, pitted, peeled and diced

1/2 cup seedless grapes

3 scallions, thinly sliced

1/2 cup chopped fresh cilantro

2 ounces Cabot Sharp Cheddar, grated (about 1/2 cup)

Nutrition Analysis – Per 1 appetizer serving     Recipe makes 6 servings.   Calories 156, Total Fat 15g, Saturated Fat 2g, Cholesterol 5mg, Sodium 314mg, Carbohydrates 4g, Dietary Fiber <1g, Protein 1g,  NOTE: to reduce fat, use 50% less fat cheddar and light mayonnaise

The fastest way to cut body fat still means capping calories at a slight deficit, but new research shows the focus needs to be on where they come from.  First, no question a higher protein diet of 30% of calories, vs the usual 15% is necessary.  Nix the beef and chicken, and instead, eat fish 5x per week in 3-oz portions to see a weight loss over an 8-week period by about 4 pounds more.  Fat loss can be increased by consuming  low fat dairy products as part of the daily protein intake.  Lastly, given the same calorie level, the consumption of whole grains in place of processed grain will give you the edge once again on reducing fat, instead of losing muscle.

So make it a grilled fish sandwich on a whole grain bun with low fat yogurt for dessert.  Fast lunch, and faster performance with super taste.

Spinach & Garbanzo Bean Soup                                                Serves 4
Gluten-free   Vegan   High Fiber   Lactose-free
This is a super easy recipe that works with any diet.  All of the main ingredients can be kept on hand in the pantry and freezer.
2 Tbsp olive oil
2 leeks, sliced
Saute above ingredients and cook for 5 minutes, stirring constantly. Then add:
2 garlic cloves, minced 

1 lb 12 oz canned chopped tomatoes (can use seasoned Italian)
1 Tbsp tomato paste
1 bay leaf
3 cups vegetable bouillon (organic recommended)
14 oz canned garbanzo beans, drained and rinsed
Bring to a boil, then transfer to a crock pot, and add spinach. Stir all ingredients.
1 pkg (8-12 oz) frozen spinach, thaw, and squeeze dry
Heat in crock pot on HIGH for 1 hour, then LOW for at least 2 hours. Great reheated for the next day’s lunch.
TO SERVE:
Freshly grated Parmesan or shredded soy cheese or rice cheese topping
Sun dried tomato bread or kalmata olive whole grain bread or gluten-free side dish

NUTRITION INFO per ¼ recipe: Calories: 325 (includes 2TBSP cheese), Protein 15.2 g, Fat 14 g, Sat fat 3.6 g, Fiber 8.6g, Sugar 13 g,
RDA: 195% vit A, 27% calcium, 33% vit C, 2% iron

For a 24-hour glycogen load, start with a short, 15-20 minute, near maximum intensity workout,  designed to deplete glycogen stores.  This can be done 1-3 days prior to the race. High intensity is essential, otherwise go for the traditional longer workout to deplete stores, and follow with a traditional carbo-load regimen.  For the 24-hour, high GI approach simply use a “this for that” game plan- i.e., swapping whole grain, high fiber carbs for high GI carbs.  Avoid breakfast cereals based on oats, barley and bran. Sub cornflakes, rice chex, corn chex, puffed rice cereal. Use breads without whole grains, stone-ground flour, or sourdough.  White bread, rice crackers, or white bagels must be on the 24-hour load menu.  Consume potatoes without added butter or margarine, and no french fries. Enjoy canned fruit in heavy syrup  and cooked vegetables.  Avoid whole grains such as quinoa, wild rice, or pasta cooked al a dente.   Pasta cooked until very soft has a higher glycemic index. Drink high GI sport drinks such as Pure Sport Recovery or fruit drinks instead of 100% juice. Use high GI snacks between meals: Clif Bar Bloks, Jelly beans, hard candy, top toast with jelly or jam, snack on Clif bar Cookies ‘n Crème, or Powerbars.  REST after loading essential to maintain stores!  Just go to work and sit at your computer, or drive to your favorite race.  Naturally, you want to stay limber, so easy walking and stretching is A-OK.

Staying competitive over age 40 means understanding how to make the most of what you have.  Besides fine-tuning technique and buying the latest equipment, your diet becomes a bigger factor in performance.  Is it possible to eat a diet that raises oxygen delivery?  Yes; but until recently, only the most dedicated  (I couldn’t!) could do so. But now a concentrated food supplement has become available that could rocket your performance.  Beet root extract.  To be exact, the specific compound in beet root that is responsible for its’ performance enhancing effects is the nitrates which are found naturally in beets.

The good news is not only can you ski, bike or run or whatever your passion is at a higher level, it costs you less in lung sucking air effort.  Power lungs translate to power legs and you know it. 

Beets.  More to come on the benefits of high nitrate foods. Stay tuned.  Spinach egg omelets? Beet shots as a pre-load?  Horseradish beet mustard? The right food can give you the first wave finish.  Eat it.  Have more fun. Live better through natural science.

Try Jeff’s expert waxing tips at Monday nite DWS ski lessons before the race.     

Time: 6 pm, Thursday, Jan 5th, Cost: $10.00 Price includes nutrition tip sheets and raffle prizes.  FREE Clif Bar and PureSport hydration and recovery drink samples!

 Make this Noquemanon your best race ever!

The Feed Zone Cookbook provides 150 flavorful recipes that even the busiest athletes can prepare in less time than it takes to warm up for a workout. With simple recipes requiring just a handful of ingredients, Biju and Lim show how easy it is for athletes to prepare their own food, whether at home or on the go.

The Feed Zone Cookbook strikes the perfect balance between science and practice so that athletes will change the way they think about food, replacing highly processed food substitutes with real, nourishing foods that will satisfy every athlete’s cravings.

The Feed Zone Cookbook includes

* 150 delicious recipes illustrated with full-color photographs

* Allen Lim’s take on the science and practice of food

* Portable whole foods, including Lim’s famous rice cakes and more

* Dozens of quick-prep meals for before and after workouts

* Shortcuts, substitutions, and techniques to save time in the kitchen

* Gluten-free and vegetarian alternatives to favorite dishes