Winning at Nationals: Training, Nutrition Pay Dividends

No one can guarantee success. But if you could put some of the odds in your favor, why wouldn't you? That's what the team here at AthleticFoodie believes. It's a philosophy that paid off for Garrett Weber-Gale Friday night when he won his second national title in the 100 meter long course freestyle at US Nationals. Take a look at the race captured here. Garrett is interviewed at the end. What did he eat before his finals win? A s____ p____. (You'll have to watch his comments to find out.) It is a great snack for athletes, though. Here's the race and video: Garrett has always said it: "Train hard. Eat right. Swim fast!" Keep the first two statements and switch out the third if you like. The basic philosophy applies to just about anything.

Life with Team USA at the Olympic Training Center in Chula Vista

(You can also view this post and more at the AthleticFoodie blog.) Since March 14 I've been in San Diego training at the US Olympic Training Center (OTC) in Chula Vista. USA Swimming organized a training camp for professional athletes like myself so we could get a change of scenery, and also train with some different athletes. This camp comes at a perfect time as many of the college teams we train with are preparing for the NCAA Championships, and are not training very hard. In 2008 I spent 10 days at the Olympic Training Center in Colorado Springs, C0. In 2009 I spent two and a half weeks at the OTC in Chula Vista, CA. Each training center has it's unique attributes. Colorado is at altitude which makes training there definitely harder, especially at first. In Colorado the pool is on the OTC campus, whereas in Chula Vista we train at a pool about 15 minutes away. Both training centers have high quality dining halls, which provide almost all the normal healthy things I would eat. As you might expect, the pool in Colorado is inside, while in Chula we have the awesome opportunity to train under the beautiful California sun. Both centers have great weight rooms and physical therapy centers to promote strength and recovery. All in all, each training center is awesome and provides a close to perfect environment to train in. As I'm sure many of you can attest, our lives always seem to have something else tugging at our attention. Sometimes it seems there are always errands to run, dinners to cook, calls to make, emails to write, meetings to attend, and more. Part of the true beauty of training at one of the OTCs is that we are basically in our own little cacoon, that has a sole focus on training. My objective here is to maximize training and get my shoulder 100% healthy. At the OTC meals are prepared for me. We're driven to practice. The weight room is a two minute walk from my room. I've been getting my shoulder worked on 100 yards from my back door. The campus is quiet, intimate and a wonderful place to take a deep breath and really focus at my goals at hand. Permanently living at this training center are a number of Olympic track and field athletes, rowers, bmx bikers, archers and kayakers. Traveling through on training trips are teams like our swimming crew, USA rugby, field hockey, softball, soccer, amongst others. As an athlete it's always helpful and eye opening to speak with other athletes about their training and how they're preparing themselves for peak performance. There's no question everyone does things a bit differently, and there's no exact science for anyone to achieve maximum performance. However, learning from other athletes, and experimenting with new training techniques is always an exciting thing to think about and explore. So far the workouts have been tough. I'm in a phase of training right now where I'm looking to get super fit while also gaining strength. Since about January 1 I've been nurturing a shoulder injury that I'm feverishly trying to rehab back to 100%. This camp has provided me with great opportunities to work with physical therapists and trainers who can help me on my road to recovery. Although my shoulder is only at about 85%, I'm making progress, and hope to be back close to 100% by the time I leave on March 29. Part of me truly wishes I could live at a training center like this and let all my other worries and responsibilities melt away. I'm refreshed by the simplicity of life here at the OTC. In part it makes me wonder just how good I could become if I had nothing else to worry about but training. Alas, no worries or responsibilities is not really a reality. However, I think this experience can show me, and hopefully others, that we can all probably simplify our lives in some way so that working towards our dreams is less hectic, and more focused. For instance, at the OTC there is nothing to do at night. Left with nothing to do, I've turned in for bed as early as 8:20pm. So much extra rest translates directly into higher output training. If I can successfully tune out insignificant distractions at home, and transplant this routine into my life regularly, there could really be huge benefits for me. I understand going to bed at 8:20pm is not normally a possibility for most people. Therefore, ask yourself this simple question...what could you alter and/or or take out of your life that would have an immediate and positive effect on you fulfilling your dreams? Think about it. My guess is there are things we can all do to help promote the realization of our dreams!

See my current posts over at www.athleticfoodie.com

Hey everyone, I've been writing posts for the AthleticFoodie blog. Check it out, and be sure to comment. Meanwhile, I am headed off to Dubai for the Short Course World Championships.

What the Heck is Wheat Germ? Better Yet, Is It Really Any Good For You?

[caption id="attachment_1208" align="alignleft" width="225" caption="A Nutritious Addition to Lots of Meals"][/caption] I've always known wheat germ must be good for me, because my mother used to sprinkle it over my cereal. (Even when I didn't want it as a kid.) I also always wondered, "What is it exactly? So I started doing a little research. I figured I am probably not the only person who isn't sure what those little nuggets really are. They are actually part of the wheat kernal and are high in nutritional value.

Wheat germ is super high in protein, which is important to those of you who exercise or are athletes in training (Olympics or not). In fact it is 28% protein which is more than most of the different types of meat in your diet. They are also packed with vitamins A, B-complex, Riboflavin, the all important anti-oxidant Vitamin E and rich in potassium. Unfortunately wheat germ is removed from whole wheat grain when it is processed to make white flour. So if you are still a fan of white flour products, try adding a little wheat germ to your baking to add nutritional value. (Better yet, use all or part whole wheat flour!) I still mix it in with breakfast cereal (thanks, mom). Have some...it's good!!!

Arrival in Irvine

Hey y'all just want to give you a quick update from Irvine. I arrived safe and sound to some beautiful weather. The first day I got in the water at the competition facility I was super pumped about being here. I'm a bit of a goofy guy and the entire time I was swimming I couldn't help laughing to myself underwater in excitement. I'm feeling great, my parents and sister are here, the pool is awesome, I'm eating good food. Let's be real...what could be better? Yesterday I did a little time trial 100 fly and went a best time of 55.8. I was out in 25.2 which is really fast, especially being unshaven with a huge beard! Eddie was really happy with my performance and that always boosts my confidence. Today is just a day of rest and preparation for the 50 meter freestyle tomorrow. My infamous beard will come off tonight, as I shave down and prepare for the big 50 tomorrow. My spirits are flying super high. I guess you could just say I'm a happy happy fellow!

Friday Food Fact: Almond Butter Is Oh So Good!

PB&J, the classic lunch. Is there anything that has been more popular at the elementary school table than this tried and tested sammy? Personally I was never really a fan of PB&J, mainly because I hated the feel of the peanut butter sticking to the roof of my mouth. You all know what I'm talking about. The percentages of peanut butter to jelly have to come out just right, otherwise you end up having a cotton mouth straight from Mississippi...ughh! [caption id="attachment_1067" align="alignleft" width="300" caption="Almonds are really seeds!"][/caption] For many years I stayed away from the gummy stuff in the Jiff jar. More recently I've made my way into the nut butter category, with almond butter. Well in reality almonds are the seeds of the fruits which come from the Almond tree...nonetheless we'll call it a nut butter for our purposes. So what's the deal with it? Surprisingly it is not quite as gummy (to me) and the nutrient levels are even higher. This makes almond butter a good choice compared to peanut butter. Let's check it out! Comparison of 2tbs of Peanut Butter (PB) vs. 2tbs 0f Almond Butter (AB) Calories: PB: 190  AB: 190 Total Fat: PB: 16  AB: 16 Carbohydrates: PB: 7  AB: 6 Fiber: PB: 3  AB: 4 Protein: PB: 8  AB: 7 Calcium: PB: 1%  AB: 7% Iron: PB: 3%  AB: 6% Vitamin E: PB: 14%  AB: 40% In addition Almonds are very high in manganese which keeps our bones strong and helps synthesize fatty acids and cholesterol. Get u some of that manganese baby! Almonds can give us up to 17% of our daily needs in vitamin B2 which promotes effective burning of fuel in our body that is then converted to energy. Wow! It's amazing how many things go into the functionality of our bodies. The more we learn about nutrition the better off we'll be. Keep up the good work y'all! Oh and if you're looking for a great topping for that AB&J sandwich try mashing up some fresh berries...I love it!

Friday Food Fact: Buckwheat Pancakes…Tasty and Good for You!!

So is food cooked with Buckwheat really healthier for you, or do people just like the quirky name?  If you're over 50, my mom says the name "Buckwheat" may remind you of  the "Our Gang/Little Rascals" TV show. [caption id="attachment_989" align="alignleft" width="450""300" caption="Buckwheat is a healthy alternative to more common grains and nuts"][/caption] Buckwheat is not a gluten or a wheat or grain of any kind. Buckwheat is actually a seed from the rhubarb family.  It's high in fiber, protein, iron and magnesium, yet low in calories. (Be sure to check with your doctor, though, if you have wheat allergies or Celiacs disease.) This versatile seed is brimming with antioxidants and has a  nutty flavor. You can find buckwheat two ways, "hulled" which is pale greenish/white in color and resembles tiny hearts, or toasted Buckwheat known as kashi which is dark brown with an earthy flavor.  They are fast cooking, don't require any soaking.  Just rinse and drain.  Organic Buckwheat is believed to be more nutritious and is best to store in an air-tight container in the refrigerator. You might be surprised to learn you can substitute Buckwheat in pancakes or oatmeal, use it instead of rice, or mix in meat loaf or meatballs as a binder to help hold the ingredients together.  You can even use it to make a dessert topping. Try this recipe for a healthy breakfast, especially if you are on the go.  Make up a batch in advance....Enjoy. Meanwhile, you might get a kick out of this "Buckwheat cakes" video.

Friday Food Fact: Vegan Meat Alternatives – Do They Really Have Any Taste?

When you cook a hamburger or crab cake, a lot of the taste comes from seasonings you add. It is much the same for the variety of vegan selections. Now don't get me wrong, I am not saying that you can duplicate a "Filet Mignon" or a real "Maryland Crab Cake," but full body flavor is definitely possible. Remember that even though vegans don't eat any animal products and vegitarians omit meat but often eat some other animal products, they still want taste and texture. Getting it can be a heck of a lot tougher for them. So, what do you need in a meat substitute? Lots!!! Taste, pleasing texture, protein, flexibility and, of course, health benefits. You may also want to be able to saute, bake or grill it. Personally, I stay away from products that already call themselves a "meal." Pre-seasoned or sauce-packed products are often loaded with salt and other mysterious ingredients. Look for an option that lets YOU create the taste. Starting with the raw ingredients--beans, tofu, veggies--is one option. Sometimes, though, you might want to take a different route. One brand that is just plain waiting for your to add your own "touch," is "Match" It comes in beef, chicken, pork italian sausage and crab flavors (without a lot of salt and junk) and is packaged similarly to ground meat. I especially like the chicken and crab. Try the crab cakes in the video below. (I would add the bread crumbs with all the other ingredients to help bind it all together.) If you like Worceshire Sauce or Curry Powder, try adding one or both of those ingredients. (But watch the salt!) The key is to make them your way, whatever suits your taste buds. Be adventureous. The worst that will happen is you won't love it and you will try different ingredients next time. Just remember, you are trying one more way to help you eat healthy. Mange

Friday Food Fact: I Told You Too Much Salt Was Bad for You!! :)

Salt from Rob Rex Wallace on Vimeo.

Pepper. It Can Make You Sneeze. It Also Gives Food a Burst of Flavor.

Grind some fresh pepper on your latest culinary creation and it can definitely make you sneeze. It can also make your food come alive with flavor. Do you know the differences between the colors of pepporcorns? Almost every home kitchen and restaurant table in America has a salt and pepper shaker on it. Some even pepper grinders. Most people believe salt helps bring out the full flavor of food. So does pepper. Better yet, it is much healthier for you. Salt can elevate your blood pressure. For those of us who suffer from high blood pressure, we really have to be careful with the salt. Pepper, on the other hand, can really bring out the flavor. Many sources say it also has health benefits, such as improving digestion. But hey, do you know where your pepper comes from, other than the local grocery store.? I sure didn't. Actually, peppercorns grow on a perrenial bush, and India is the largest supplier of pepper in the world? The bushes have flowers which become berries. Peppercorns are actually the berries and from these berries we get three different kinds of peppercorns...black, green and white. Their potency and color depend on when and how and when they are harvested and processed. When mixed together, they make for a colorful presentation. Black pepper is the most common and pungent and is usually picked just before the berries ripen. The corns can be whole, crushed or ground. It can make your nose tickle. Green pepper is strong, can be tart but doesn't linger very long. White pepper comes from a mature berry that turned pink and again turns white after drying. It has a flavor similar to black pepper. It is often used in place of black pepper in white recipes such as gravies, sauces, on fish and chicken. Pink and red peppercorns are a different a kind of berry. They are usually more expensive and a little harder to find and have a sweeter taste. So the next time you want to bring out the full flavor of your food, grind some pepper...and please.....hold the sneeze.