Sunday, March 29, 2009

Peanut Butter Cup Smoothie

1 banana, 1 cup soy milk, 1 tablespoon peanut butter, and 1/2 scoop of vanilla soy protein powder. It's 17 ounces of smoothie, 370 calories, 11 grams of fat, 20 grams of protein. For a thicker shake, try using half a cup of soy milk. For a lower calorie shake, cut everything in half.

Friday, March 27, 2009

Destination: Wildflower Long Course

My next big race is the Wildflower Long Course Triathlon on May 2, 2009. It is known as the second toughest half-Ironman distance course in North America. This will be my toughest race yet.

Last weekend, I went up to Lake San Antonio for a long weekend training camp. We swam, biked, and ran on the terrain that we will be racing on. The training was great, but it was a huge wake-up call to me that I need to improve my cycling skills.

This would be me riding the 56-mile hilly course. I'm smiling because I know I'm almost done. Whew!






















The 56-mile bike course has lots of rolling hills at the beginning, then levels off for several miles. Around mile 43, there's a hill called "Nasty Grade". It can best be compared to "Heartbreak Hill" in the Boston Marathon -- when you're done with much of the course and a bit tired out, up ahead is a long hill to conquer. Nasty Grade is several miles of climbing. It levels off and you think you're done, but then there's more climbing to do. At the top, some joker spraypainted on the road, "What hill?". I laughed so hard when I saw that, after sweating through that long climb.

Swimming is.... swimming. I don't really love to swim. I am tall and have broad shoulders, so I'm not too terrible. My attitude, or perhaps attitude problem, toward swimming in triathlons is that it's so low yield -- even with tons of practice, a swimmer will only shave a minute or two off her race time. However, with running and cycling, many minutes can be saved. I attend an hourlong coached swim session once a week, but soon I'll be doing an open water swim also.

Running.... I love to run. I could run all day. Like Forest Gump. Except I like my music and can't live without my Garmin 305 GPS to tell me how far and how fast I am running.

The next few weeks will be some tough training.

Tuesday, March 17, 2009

The Art of the Tofu Scramble

Craving scrambled eggs? Try this healthy alternative:

Saute chopped onions in a frying pan with a little bit of water or Bragg's liquid amino acids (but go easy if you're watching your salt consumption!). No need for oil or margarine. Then add garlic.

Then add mashed or cubed extra-firm tofu. Mix in the vegetables of your choice -- I like spinach, peas, carrots, or sweet potatoes.

Add some spices for flavor -- I like coriander. oregano, black pepper, turmeric, and chili powder.

Saute for another 5-6 minutes and enjoy!

Monday, March 09, 2009

Heart Healthy Guide

For a long time, I've wanted a good, concise sheet to give to patients on lifestyle and heart disease. I haven't found any publication that is concise and hits upon all of the main points of diet, exercise, weight loss, and smoking cessation.

I put this together on my own. Read it and feel free to share your thoughts.

Thursday, March 05, 2009

Exercise and Mood

I know that exercise improves my overall well-being.

Running helps me problem solve. It also boosts my mood when I'm feeling less than chipper.

Swimming, though it's not my favorite, destresses me. Perhaps it's the calming effect of the water, but when I get in the pool, I feel like the weight of my life is lifted from me.

Biking gives me a sense of accomplishment. With what other sport can you tell people, "I did 50 miles today"?

Yet another reason why exercise and triathlon are such a big part of my life.