Tasty Treats = Good Eats

Some days I hate food, just because I love it so much!  In a country filled with delicious, calorie dense foods, it can be hard to stay focused on health. 

For the days that I just want to stuff my face with whatever greasy, sugar-filled substance I can find, I turn to what I call my “Tastes like I’m cheating recipes.”

What are these you ask?  Why, they are the recipes that are SO delicious, AND replace the exquisitely horrible foods that one may want to consume by the fistful.

So, seeing as it is Holiday season, and most of us will certainly be cheating when it comes to those special days, (and perhaps a few days after…can’t waste leftovers), I thought I would share six of my recipes to help you stay eating healthy until those ‘reward days’ come.

Get ready to get your eat on:

• Cauliflower Rice: We all love rice.  It’s cheap, easy, and fills you up.  However, TOO MUCH filling up can leave a rather ‘full-looking’ stomach.  So, how do you make that delicious tasting dish that can pair with just about any meal healthier?  CAULIFLOWER!  Trust me, if you don’t like cauliflower, you will now. 

Photo Cred: alagraham.com 

Ingredients:

1 Head Cauliflower
Some oil/cooking fat to coat your frying pan (coconut, olive, ghee, etc.)
Toasted Sesame Oil
Coconut Aminos (Much less sodium then soy sauce, often found in the Asian section of grocery stores.  Or, at the Co-op)
Green Onions
1 Egg
Salt and Pepper to taste

Preparations: 

1. Cut up your cauliflower into small heads.
2. Place the cauliflower in a food processor or blender, and process/blend until cauliflower becomes consistency of rice.
3. Heat some cooking fat/oil over a medium-high oven burner, and place your “rice” in the pan.
4. Stir the “rice” for about 5-6 minutes in the pan
5. After 5-6 minutes, move your mixture to one side, crack your egg on the empty side, let the egg firm up a bit, and then stir it into the mixture
6. Add the rest of your ingredients, (amount depends on your taste/calorie preferences) and stir for 1-2 more minutes.
7. ENJOY!

Like with most of my recipes, I encourage experimentation.  The recipe I have given you is more of an Asian inspired rice, but you can void the oils in the above ingredients and add some chipotle or chili powder for a Mexican inspired rice.  I also love to curry my rice with some coconut milk, turmeric, cinnamon, and curry powder…the possibilities are endless!  Also, don’t be afraid to add more veggies, and some proteins!

• Carrot Fries: Not kidding, I could eat these all day.  They are so delicious, and much better for you then regular fat-laden fries.  Now you won’t feel bad about “super-sizing” your order! 

Ingredients: 

Couple carrots (I tend to use 2-2½ myself.  The long, full carrots are best)
Cooking oil/fat (coconut, ghee, olive oil)
Salt and pepper to taste 

Preparations: 

1. Pre-heat that oven to 400 F…I always forget.
2. Cut up your carrots into “fry-like” slices
3. Heat up your cooking oil/fat in the microwave (use a bowl large enough to put the carrots in), and coat your carrots in the oil
4. Get a cookie sheet and coat it in foil, (this usually saves the pan from getting dirty)
5. Now here’s my secret. If you have it, take a cooling rack that will fit on your cookie sheet and place your carrots on the rack…no overlapping! This method will make your fries crispier then just laying them on the pan because they are not getting soggy sitting against that pan in oil.
6. Cook your carrots in the oven for 20 minutes, then flip and cook them for another 20 minutes.
7. Enjoy!

As you can tell from my recipes, I am not that great at using measurements.  I am again, a fan of experimentation, and I tend to just put in an amount that I know looks and feels right. 

Also, with these, you can dip them in some agave ketchup and paleo chipotle mayo mix, or whatever dip you like!

• Brussel Sprout Chips: Most of us know about the infamous Kale Chips, but did you know that brussel sprouts make AMAZING chips too?  They also cook much faster than kale.  Plus, the leaves give off this fabulous buttery taste.  Potato chips be gone!

Photo Cred: nomnompaleo.com

Ingredients: 

Brussel Sprouts
1 tbsp or less of Olive oil depending on amount
Seasoning of your choice
Salt and pepper to taste 

Preparations: 

1. Preheat your oven to 400 F
2. Cut your brussel sprouts at the bottom and peel off the leaves. Continue to cut and peel until you have a tiny ball left (keep that to roast too, it’s good)!
3. Place your brussel sprouts on a foil lined baking sheet
4. Pour your oil, seasoning, and salt/pepper in the middle of the sheet and swirl your brussel sprouts around, coating them.
5. Place them in the oven for about 10 minutes, keeping a slight eye on them to watch they don’t burn.
6. Enjoy! 

Don’t be afraid to use other oils or liquids, and lots of different spices.  Make it fancy or keep it simple, either way they are divine!

• Kale Chips: Since we mentioned the famous kale chip above, why not go a little more in depth?  Let’s include it in our yummy snack menu, after all those potato chips are REALLY tempting. 

Photo Cred: kalynskitchen.com 

Ingredients: 

Kale
1 tbsp or less of Olive oil depending on amount
Garlic powder
Coconut aminos (just a bit, don’t make them to soggy)!
Sesame seeds
Salt and pepper to taste 

Preparations: 

1. Preheat your oven to 250 F
2. Tear the leaves off of your kale into bite-sized pieces (I personally don’t use the stem for chips, but it can be good in a kale coleslaw).
3. Place your kale on a foil lined baking sheet
4. Pour your oil, coconut aminos, garlic powder and salt/pepper in the middle of the sheet and swirl your kale sprouts around, coating them.
5. Spread the kale out a little bit to reduce overlap
6. Place them in the oven for about 30 minutes, keeping a slight eye on them to watch they don’t burn.
7. After 30 minutes, flip them and continue to cook them for another 30 minutes.
8. Remove from oven, and sprinkle on some sesame seeds.
9. Enjoy!

Now, there are HUNDREDS of kale chip recipes, and quite a few ways to do them.  I like the above way because it does not take as long as a dehydrator, and it is less likely to burn at a lower temperature. 

If you are in a hurry, however, you can preheat your oven to 400 degrees, and cook the kale for 10-12 minutes.  Just REALLY watch it.  But, if you have time, use a dehydrator, it’ll let you do some really cool things with the chips like coat them with cashews and chili, and really bring out that flavor.  Remember to experiment with different ingredients like turmeric and balsamic vinegar!

• Roasted Pumpkin/Squash Seeds: Do you like popcorn?  I mean most of us do, and a movie and popcorn is a must every now and again!  However, I don’t know about you, but that popcorn can leave my stomach with this odd feeling of both emptiness and overfilling, (weird I know).  So, let’s fix that with roasted pumpkin or squash seeds, (don’t just throw them out)!

Photo Cred: ditchyourfridge.blogspot.com

Ingredients: 

1 squash/pumpkin (most any type will do acorn, butternut, etc.)
1 tbsp olive oil
Cinnamon or pumpkin spices (optional)
Salt and pepper to taste 

Preparations: 

1. Preheat your oven to 250 F
2. Remove the seeds from your squash and place in a strainer in your sink.
3. Separate the guts and pumpkin seeds, discard the guts or save them to make a puree in your processor or blender. Purees can be used for pies, homemade lattes, or even as a side dish!
4. Rinse your seeds thoroughly, then place on a paper towel and pat dry
5. Spread the seeds onto a foil lined baking sheet
6. Pour your oil in the middle of the pan and coat the seeds evenly.
7. Spread the seeds out, and sprinkle on your spices and seasonings.
8. Cook for about 30-40 minutes, or until desired crispiness is achieved
9. Enjoy!

I think this recipe is best kept simple.  The salt and oil works well with the crunch of the seeds to satisfy those cravings.  Squash/pumpkin seeds also have a fair amount of protein in them, just remember even though this treat is pretty healthy, just make sure to portion it out still!  It’s easy to keep on eating these.

•  Just Desserts: So, this one is a few recipes all in one.  A bit of a surprise bonus!  I want to take to you a bit about the powers of bananas, 100% dark chocolate, and alternative sweeteners.

1. Banana Ice Cream: Oh the powers of bananas.  If you just cut those babies up and throw them in the freezer, you’ll be sure to have an AMAZING dessert later.  Just take out your frozen bananas, throw them in the blender, and blend them until they are a smooth consistency.   Mix this with some melted chocolate, other fruits (blended or unblended), nuts, or whipped cream (I prefer whipping the coconut cream fat left on the top of some coconut milk with a little vanilla, cocoa powder, and coconut sugar personally), and viola!  You are left with a sweet and healthy dessert.
 

Photo Cred: icecreamba.com

2. Melted 100% Dark Chocolate: I know what you’re thinking….ewwwww bitter.  NO!  Melt some 100% dark chocolate with some grapeseed or olive oil in your microwave.  Then, stir in some coconut sugar/agave nectar/honey (your choice, but I prefer coconut sugar because it is lowest on the glycemic index), vanilla, and a pinch of salt to create the perfect ganache-like topping.  Pour it on fruit, freeze it with nuts and coconut flakes inside, or put it on the ice cream above, heavenly.

 Photo Cred: whatscookingamerica.net

3. Caramel Topping: I love caramel.  My mother and I have this in common, we are obsessed with it!  But, we don't want obsessed to quickly turn into obese.  So, I had to find an option that was a bit healthier for those days when I REALLY “needed” it. Mind-blowing caramel sauce This is the recipe I use, it’s absolutely fabulous and great on apples.

 Photo Cred: livinghealthywithchocolate.com

4. Dates: Just saying, dates are so underrated.  They are sweet and delightful, and have many uses.  They can give a cake a chocolate taste (look up some paleo cakes using dates, so good), they can be rolled in almonds or coconut, or they can just be eaten as is, super easy!

Now remember, even though these are healthier options, everything should still be kept within moderation (I know, I know, ugh everyone says that, but it’s true).

I hope that you all enjoyed my healthy alternatives to some of the junkiest foods, and also hope that it helps you get through the Holidays almost guilt-free. 

What are some of your tips and tricks for staying healthy?  Do you have any that are specifically for a Holiday feast?  Let us know on our Facebook Page: Upper Valley Aquatic Center.  We would absolutely LOVE to know and try them!  Maybe we will even feature your recipe as an idea for the Holidays.

Also, if you have any questions about the recipes (where to find ingredients, alternatives to certain things, etc.) please leave a comment down below, and I will do my best to answer any question you may have!

Make some great memories this year!

Heather Graham

UVAC Marketing Staff

Two World Records for UVRay Fritz Bedford at Leaf Peeper Masters Meet

Two World Records for UVRay Fritz Bedford

WHITE RIVER JUNCTION, VT, October 26.  Fritz Bedford of Etna, NH, became the fastest backstroker in the world over age 50 last weekend, setting two world records at the 5^th Annual UVAC Leaf Peepers Masters Meet. 

Bedford, who turned 50 in September, swam a 59.91 in the 100-meter (short-course-meters) backstroke, breaking the world record by one one-hundredth of a second and becoming only the second swimmer over age 50 to break the magic one-minute barrier in this event. 

Roughly 90 minutes later, Bedford clocked 27.39 for the 50-meter backstroke to eclipse the existing world mark of 27.66.  Bedford was unchallenged in his record-breaking swims, which took place at a half-day mini meet hosted by his masters team, the UVRays, at the Upper Valley Aquatic Center.   Bedford took home Fastest Man in the Pool honors -- not for his dorsal achievements, but because his touch-pad-verified 11.99 in the 25-meter butterfly was the fastest 25 turned in by anyone at the meet, in any stroke.  Bedford closed out the meet with a 26.54 in the 50-meter butterfly, vaulting him to Top 5 in the world in that event in the 50-54 age group, and a 28.23 50-meter backstroke as the lead-off swimmer on his team’s 200 Medley Relay.

“He makes it look effortless,” was the consensus of Bedford’s teammates and others at the meet, which attracted 93 swimmers from CT, MA, ME, NH, NY, and VT.   For the dozen or more who were swimming in their first-ever masters meet, Fritz’s world-class performances and genial deck presence were an inspiration.  

In addition to Fritz’s two world records, the meet produced several New England records, including two by Bedford’s coach, Barbara Hummel (41.82 in the 50 breaststroke; 1:34.82 in the 100 breaststroke).  “But this meet belonged to Fritz,” said Hummel.  “He’s been swimming at world-record pace in the last few practices and he just put it all together on Saturday.  He’s amazing.”  

  

Esther: How a Health Club Really Did Change a Life

By Richard Synnott, Upper Valley Aquatic Center’s Executive Director

Recently a member whom I hadn’t seen for a few months stopped in to say hi and update me about the improvement in his medical condition. He is back to riding 50 and 60 miles on his bike after undergoing hip surgery that kept him out of the saddle for a time. He credited his quick recovery to being in good shape before the injury, and getting back to his UVAC workouts as part of his rehab. His story reminded me of “Esther” and why I am so pleased to be part of the fitness industry. We truly can change people’s lives.

Many years ago, I was working as a sales manager at a club in Mass.  One Sunday afternoon, just about closing time, I was called to the desk to give a tour to a woman who looked tired, intimidated, and worn out. I approached her, stuck out my hand, saying “Hi. I’m Rich… and you are?”  At which she stepped back a bit and apologized for coming at closing time and said that she would come back another day. For some reason I intuited that she probably never would.

So I said something like “It’s not a problem. Let’s go talk in my office for a bit and see how we can help you. By the way I didn’t get your name.” She barely squeaked out, “Esther.” At this point I asked her what we could do for her. A tear formed, and with some additional prompting, and letting her know that everything she said was confidential, she told me that she was in her mid-50’s, knew that she looked at least 10 years older, was 30 pounds overweight, and had several health conditions for which she was taking various medications. Additionally she said that her husband of 30 years recently died, her children were all grown and out of the home and that she felt “totally out of sync with life.” She thought that maybe joining a health club would be a positive step towards “what’s next.”

I told her that she had come to the right place. We talked for another half hour and she joined the club. I set her up for her fitness appointment, she came in, and I introduced her to our Fitness Director and her trainer. After finding out her interests, the trainer laid out a recommended schedule and some group classes to take.

As time went by, I saw her regularly and said hello. She was losing weight and looked happier. One evening, about a year after she started her membership, she stopped by my office and asked if she could talk to me for a few minutes. She wanted to give me a progress report.

She went on to tell me that she had lost 25 pounds, and she was off all but one of her medications. She felt the best she had in 20 years, and she had joined a tennis league and made a lot of new friends. She had also met a man at the club and they were developing a relationship. I congratulated her and let her know that this conversation had made my day.

“But that’s not really why I wanted to see you,” she said. “That Sunday a year ago, you somehow convinced me to have a conversation about myself. I really wanted to leave and I never would have come back. I want to thank you for helping me save my life.”  I broke into tears. Even writing this now, it’s hard not to as I remember Esther.

What we do at UVAC is not always quantifiable… and not even always acknowledged. But I just love to hear from the “Esthers” whom we’ve helped. I really work at creating a staff that makes UVAC a welcoming place. I thank you for choosing us to help change your life. And I’d love to hear from you about how we have.

How Much Protein Do I Consume and How Do I Gain Weight

 

By:  Garrett Wilson ACSM-CPT and UVAC Personal Trainer

These are by far two of the most common nutrition questions that I receive both in and out of the gym.  These questions come most frequently from young athletes and young body builders.  These guys and gals are either looking to gain a competitive edge and/or get bigger and stronger--most of the time both.

Here’s a little science before we get things rolling.  There are 20 amino acids.  There are two different types of Amino Acids that the body uses to form muscle: 10 dispensable (a.k.a. non-essential) and 10 indispensable (a.k.a. essential).  Dispensable amino acids can be synthesized by the body while indispensable amino acids must be consumed from outside sources.  Muscle protein synthesis is stimulated by the presence of amino acids, especially the indispensable amino acids. 

Whey protein isolate, which is often used in protein supplements, is a milk-based protein that has been stripped of lactose and carbohydrates.  Whey protein isolate is comprised of indispensable branched chain amino acids such as leucine, isoleucine, and valine.  These are fast acting or quickly absorbed into the amino acid pool, which makes them great for right before or right after resistance training.  However, there is no evidence to support an increase in muscle size with high levels of indispensable amino acids.  Other sources of protein seem to be just as beneficial to strength gain and muscle size as whey protein.  Casein, also derived from milk, is high in glutamine and other dispensable amino acids.  Glutamine and the other dispensable amino acids are absorbed more slowly and help sustain the amino acid pool over longer periods of time.  This is why casein tends to be more popular with endurance athletes.  Consuming whey and/or casein protein after exercise has been proven to increase muscular protein synthesis.

So then, how much protein should an endurance athlete or strength training athlete consume per day versus a non-athlete?

Below are the recommended daily protein intakes as determined by the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine:

Sedentary Adults (non – athlete):  .8 grams of protein per kilogram of body weight

Endurance Athletes:  1.2 to 1.4 grams of protein per kilogram of body weight

Strength Athletes:  1.6-1.7 grams of protein per kilogram of body weight

Recreational Athletes:  .8-1.0 grams of protein per kilogram of body weight

Ultra endurance Athletes:  1.2 to up to 2.0 grams of protein per kilogram of body weight

There are some “hardcore body builders” that consume upwards of 3.0+ grams of protein per kilogram of body weight but there is no scientific evidence to either prove or disprove the effectiveness of these quantities.  No human studies have been conducted, because it is considered unethical to make a test subject consume such high quantities of protein.

I repeat it is unethical to give a HUMAN test subject 3.0+grams of protein per kilogram of body weight per day.  So it’s not going to kill you if you have 20 more grams of protein than recommended, but protein shakes and weight gainers promising 150+ grams per serving just might.

With protein it’s not necessarily how much, but when.  There is an anabolic window which occurs about 1-2 hours after you exercise, which is the best time for your body to replenish its energy and protein stores.  Having your protein and/or amino acid supplement or meal high in protein during this time will help increase your body’s protein synthesis. 

Time for a little math.

I weigh 200 pounds.  Divided by 2.2 to find my weight in kilograms is 90.9kg.  90.9kg times 1.2 and 1.7 gives me a protein consumption range of 109.8g – 154.53g. 

Now track your calories for a week on a website like myfitnesspal.com and see how many grams of protein you eat without a shake.  Actually try to get all of your protein from food.  If you do have a shake, oh well.  I’m not saying that protein shakes are bad, just that most of the time they are unnecessary, and tend to contain a lot of extra sugar—they have to taste good somehow.   Protein and amino acid supplements have not been proven to be any more or less effective than food but they have been proven to be more expensive than food.  As long as you are eating things like chicken, lean beef, and fish, you should be getting all of the protein and amino acids that your body needs.

How to Gain Weight

Since, you all want to know the secret of conquering youth and/or a fast metabolism… here it is… ready for it…. EAT.  Then when you’re sick of trying that…. EAT MORE.  There is no magic supplement or fancy formula.  You have to eat more Calories than you can burn.  You want to focus on increasing your caloric intake, not just your protein intake.  I almost guarantee that if you are eating a lot and not gaining weight, then you are simply overestimating your ability to crush food.

About 2,300 Calories are needed to support the growth of 1 pound of muscle.  Let’s assume that a male can gain about 1 pound of muscle per week (less for a typical female).  That would be about an extra 330 Calories per day.  Since there is very little research in this area, the general recommendation is to increase daily caloric intake by 400-500 Calories per day in order to promote the growth of muscle tissue.  Approximately 22% of muscle tissue is protein so 1 pound of muscle would require about 100g of additional protein per week or about 14g per day.

Try this to gain 1 pound per week.                                                                                 

STEP 1.  Track your calories on myfitnesspal.com or any other calorie tracking site.  This site will show you your RMR, or Resting Metabolic Rate, which is a very close estimate of how many Calories your body needs to maintain its current weight plus your daily activity level.  More importantly, actually seeing everything you have eaten and learning how many Calories are really in each food item can help you better plan your meals.

STEP 2.  Choose your goal of gaining one pound per week.  Gaining one pound per week means adding 400-500 Calories a day to your RMR which myfitnesspal.com will automatically do for you.

Example

I am 26 years old, 6’3’’ tall, weight 200lbs, and my daily activity level is very active.  Based on all of these factors, to maintain my current weight I should consume 3,060 Calories per day.  To gain 1 pound per week I will need to consume 3,560 Calories per day!

Remember that this is not an exact science as everyone is different, but I hope this puts things into perspective and gives everyone some guidelines to how to gain lean tissue in a healthy sustainable way.

Now GO!  Eat like you’ve never eaten before… then eat some more.

Dunford, Marie, and J. Andrew Doyle.  Nutrition for Sport and Exercise.  Thompson Wadsworth, 2008.  Print.

Foggy Goggles

by Heather Szczepiorkowski

Are You Struggling with Foggy Goggles?

 Foggy Goggles are no fun!!  We Googled about Goggles and our Swim Team staff recommends the following solutions:

To clean your goggles

Rinse your swim goggles under warm tap water.  Take a Q-tip and dip it into some baby shampoo. Spread the shampoo around the outside and the inside of the frames of your goggles.  Rinse the shampoo off, making sure to get off all the of baby shampoo.  Air dry on a towel.  After they are dried, take vinegar and go over the outside and the inside of the goggles to remove water deposits.

To sterilize your swim goggles

Add 3 tablespoons of Borax to a bowl of warm water.  (Borax is a type of laundry detergent.)  Mix until the water becomes cloudy. Soak your goggles for up to 15 minutes.  Remove them from the bowl, rinse them under warm tap water and dry with a soft lens cloth. Dip the lens cloth in vinegar and clean the inside and the outside of the goggles to remove any remaining Borax or water deposits.  Dry again with a clean lens cloth.

We got these tips from eHow at

http://www.ehow.com/way_5687150_method-sterilize-swim-goggles.html

Hope it leads to happier swimming!

How Did Snapping Turtles Get Their Name

Turtle Blog 3...

Last week when I was at VINS, the grassy slopes were covered with dozens of newly hatched snapping turtles. About the size of a half dollar coin, they were hastily heading toward the Ottaquechee River which was invisible from the nest sites.

There are at least two snapping turtle nest sites on the lawns at Upper Valley Aquatic Center (UVAC). I watched the females lay the eggs back in June. Mid September is the time most snapping turtles hatch in these parts. But I haven’t seen any action here at UVAC yet.  If the eggs do not hatch, they stand little chance of surviving the winter. Most turtle nests are only six inches or so deep in the ground. The frost will penetrate deeper than that,  most likely ending the turtles’ life cycle.

Snapping turtles were around during the time of dinosaurs and have changed little in the ensuing 150 million years. They are among the few creatures which can live in significantly polluted environments, even sewer systems! *

How did snapping turtles get their name? Unlike other turtles they are unable to fully draw their legs and head into their shells. Evolution has given them strong  jaws to protect themselves if threatened; hence the name “ snapping” turtle.  Yet snapping turtles are considered docile creatures except during mating and egg laying season. Once the carapace reaches three inches in length, there are few natural predators: hence the docile nature.

If you see tiny turtles scrambling about, give them a lift to the nearest body of water. All snapping turtles will be hibernating by mid-October until next May when the cycle begins anew.

* Graham TE, Perkins RW 1976 Growth of the common snapping turtle, Chelydra s. serpentina, in a polluted marsh. Maryland Herp. Soc. Bull. 12:123-125

by Zooey Zullo, Upper Valley Aquatic Center Welcome Desk Manager and Resident Naturalist