Elite Eats: Pro Triathlete Natasha van der Merwe Spices Up With Jamaican Beef Kabob Recipe

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After a day that includes numerous hours logged on a run, bike or swim, it seems like a girl could eat whatever she wanted. While I have heard pro triathlete Natasha van der Merwe  hint at these 5,000 calorie days, I know firsthand that she’s not scarfing down gut-busting pizza and McFlurrys during her typical training block – these treats are reserved for much-deserved, post-race rewards. The day-to-day menu of the “South African born but Texas trained” transplant is much more practical, drawing on foods “with a purpose” to either fuel her for the next workout or help her recover from the most recent.

As much as she can, Natasha likes to stick to “real” unprocessed foods and a gluten-free diet. During long training rides she’s made the switch from energy bars and gels for mid-ride fuel to homemade sweet potato cookies — or even sometimes just the whole baked sweet potato!  Believe it or not, a challenge for Natasha is taking in enough quality calories to stay “topped off” for Ironman training, a commitment that often has her busy working out 2 or 3 times per day. Oh, and did I also mention that she fills her downtime with coaching and taking care of the day-to-day details of Tri Team Transport, a triathlon bike and gear transport business she owns with her husband.

Because of this hectic schedule, Natasha tells me that she relies on quick and easy meals that can be thrown on the grill. Lean steak, a sweet potato and some veggies has long been her go-to selection. A perfect choice for the athlete and I’m not the only one saying so!  According to experts, a 3.5 ounce serving of lean beef supplies about 40 percent of the daily requirements for zinc, a mineral needed to keep the immune system strong. Also supplied in this modest-sized serving of beef are 2 milligrams of iron (athletes need extra to rebuild red blood cells broken down by taxing training sessions) and a boost of B vitamins which help convert carbs (like a nutrient-dense sweet potato)into usable fuel for exercise.

It sure looks like beef is working for Natasha; this year she’s had some solid breakthroughs in her sport including a 37 minute 10k (off the bike, mind you!), a sub 30 minute swim in the half-Ironman and top ten finishes in too many 70.3 distances to count. Plus, she also recently finished her first full Ironman 140.6 distance (something she said she’d “never” do) at Ironman Mont Tremblant and now has her mind set on Ironman Florida and Ironman Arizona.  Probably her only “beef” about beef is being in a rut about how to prepare it day in and day out– and that’s where I come in!

Knowing Natasha’s livelihood relies on simple, satisfying and nutritionally-sound suppers, I went to my source for no-fail beef recipes — the Texas Beef Council.  The perfect “spiced-up” dinner suggestion for my triathlete friend that contains both lean beef and sweet potatoes is (drumroll) Jamaican Beef Kabobs. You should try it for dinner tonight, if you know what’s good for you!

 

Jamaican Beef Kabobs Recipe

 

 

 

 

 

  • 1 lb. beef sirloin steak (or other lean cuts such as eye of round, sirloin, tenderloin)
  • 1 Tbsp. onion powder
  • 1 tsp. sugar
  • 1 tsp. thyme
  • 1 tsp. red pepper
  • 1 tsp. allspice
  • 1 tsp. salt
  • 1/2 tsp. pepper
  • 2 medium sweet potatoes
  • 1 medium pineapple
  • 4 fresh jalapeno peppers
Directions
Mix onion powder, sugar, thyme, red pepper, allspice, salt and pepper together in small bowl. Rub mixture into steak.
Peel the sweet potatoes and cut into 1-inch chunks. Place the potatoes in sauce pan with water to cover. Simmer until tender, about 12 minutes. Drain.

Cut the steak and the pineapple into 1-inch cubes. Cut the jalapenos in half and remove the seeds.

Thread beef, sweet potatoes, pineapple and jalapenos onto skewers. Grill over medium coals until beef is done to your liking, about 10-15 minutes.

Suggestions: If you prefer a less “fiery” version, substitute green bell peppers for the jalapenos. If using bamboo skewers, soak in water for 10 minutes and drain before using. This will keep them from burning on the grill. Use plastic gloves while handling jalapenos to avoid burning hands. You can substitute shoulder steak for the sirloin steak.

Nutritional Information (per serving): 287 Calories; 5g Total Fat; 2g Saturated Fat; 50mg Cholesterol; 3mg Iron; 660mg Sodium; 5mg Zinc; 28g Protein; 32g Carbohydrates; 5g Dietary Fiber

Smart Bedtime Snacking – Caramel Apple Tea Smoothie

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  I’m always hungry at night, right before I go to bed.  Some misinformed folks still believe that eating on the cusp of a snooze turns the food right into fat.  That’s not true, you only pack on the pounds if you are taking in more calories than you expend! However, bedtime snacking shouldn’t be a mindless, free-for-all.  Smart sleepers will focus on foods that fuel muscles, keep hunger at bay and maintain blood sugar levels so that the brain doesn’t wake up the body.

Those prone to indigestion and heartburn will want to avoid spicy foods and acidic foods like citrus and tomato sauce and (horrors) chocolate.  Sorry, but you’ll also have to put away the Ben & Jerrys; high-fat foods can do a number on your digestive system and are no-no’s for late-night snacking. However, a protein and carb balanced mini-meal of 200-ish calories is the perfect pick and portion for late-night noshing.

In order to satisfy my sweet tooth (and keep from eating a whole share-size bag of M&Ms), I’ve started treating myself to a protein shake or smoothies about an hour before bedtime. For me, it’s an optimal amount of food that doesn’t feel like a brick sitting in my stomach all night.  Check out this yummy Caffeine-Free Caramel Apple Tea Smoothie I made with vanilla protein power and my favorite rooibos tea. Rooibos tea is naturally caffeine-free and contains protective antioxidants, as well as calcium, zinc and other nutrients that are helpful to a runner.

Caffeine-Free Caramel Apple Tea Smoothie Recipe

  • 2 teabags Caramel Apple Rooibos Tea (by Republic of Tea)
  • 1 1/2 cups unsweetened almond milk
  • ½ cup unsweetened applesauce
  • 1 1.83-oz packet GNC Lean Shake 25 French Vanilla (substitution 1/3 cup vanilla protein powder of choice)
  • 1 – 2 packets stevia sweetener, optional (Truvia)
  • Ice as needed
  • Dash of ground cinnamon

Pour ½ cup boiling water over tea bags, let seep for at least 5 minutes. Drop in an ice cube to cool tea down a bit. In the pitcher of a blender, add tea, almond milk, applesauce, protein powder, stevia (if more sweetness desired) and ice. Blend until smooth. Split among two glasses and sprinkle with cinnamon.

Serves 2.

Nutritional Information (approx): calories 171, fat 1.5g, total carbs 16g, protein 14g 

 

Endorphin Warrior Bracelet, A Feel-Good Giveaway!

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UNBREAKABLE! Sixteen pull ups in a row, callouses to prove it!

As part of my recent boondoggle to run the Hood to Coast Relay, I was gifted with a bunch of fabulous swag by running and fitness related companies. One of the goodies that really made an impression on me was the warrior training bracelet by EndorphinWarrior.com.

I really appreciate the fact that this accessory isn’t too ‘girly’ (in fact, there’s no reason a guy wouldn’t dig one of his own) and is ready to withstand all the salty sweat I can dish up whether running, CrossFitting, paddle boarding, racing or just sitting on the porch reflecting over the day’s accomplishments. Made from natural leather, this snap-close bracelet is developing a nice patina and proving to get better and better with age. Plus, it’s so lightweight and comfy that even a girl as fussy about stuff on her wrists as me will hardly even feel that it’s there.

But the coolest thing about this bracelet is that I get to give one to you!

You could win an awesome bracelet like this!

One of you lucky readers gets to pick from a selection of positive and powerful keywords such as focus, persevere, breathe, strength, believe, courage, relentless and more for their bracelet. The selected word is engraved on a nickel-finished metal plate and serves as a reminder of what drives and defines you. I chose the word unbreakable to be a visual prompt to keep me from going to that dark, dark place in the last quarter of a race where I am filled with self-doubt and want to give up.

Need a little motivation of your own? Just enter the Endorphin Warrior Bracelet giveaway below:

a Rafflecopter giveaway

Keep Calm and Guac On! Hatch Green Chile Guacamole Recipe

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Since I adore avocados, National Guacamole Day (Sept. 16th) is a pretty big deal for me. It’s not like I’ve decorated a tree or sent out cards, but you better believe I’m eating the marvelous mash-up morning, noon and night! Oh, how I hated the stuff as a kid; not that I ever let it near my taste buds. My parents used to make a huge bowl of guacamole, grab a bag of chips and park themselves on the patio for a big chow down. “Ewwww, I’d exclaim,” it looks like throw-up, and they’d just laugh and say “good, more for us!” But times change and palates ripen. Now I can’t get enough in the way of avocados, especially in the form of guacamole. If my kids ever tried to get into my guacamole, I’d swat the hands of those little moochers away!

But, why some athletes avoid avocados, I’ll never know. Maybe it’s because the fruit is high in fat — one cup has 21 grams. However, nearly all of that fat is of the heart-healthy persuasion, known as mono-and polyunsaturated fat. When saturated and trans fats in the diet are replaced with healthier fats (like avocado fat), LDL cholesterol (the bad kind) can be lowered. That’s good!  Another good thing about the avocado is that it is a rich source of antioxidants, able to protect your body from free radical damage over time. Also, the healthy fats in the avocado provide a satisfied fullness that sustains for a decent part of the day, rather than the crash that can come quickly after eating an only high carbs snack.

Anyway, on to the recipe!  My Hatch Green Chili Guacamole was inspired by the 75 pounds of these roasted peppers that I won last year in the 2011 Central Market Hatch Green Chile Cook Off. Needless to say, I’ve been adding Hatch to almost everything I’ve cooked this year. Think outside the dip bowl; use this guacamole recipe on sandwiches, in eggs, on top of savory pancakes or wherever else you can imagine!

Hatch Green Chile Guacamole Recipe

  • 2 Hatch green chilies – roasted, skinned and seeded
  • 2 extra large ripe avocados
  • 1 tablespoon lemon juice
  • 1 teaspoon garlic salt
  • 1 tablespoon shredded cilantro

Peel and seed avocados; place into medium bowl. Dice roasted (skinned and seeded) green chilies and add to the bowl. Add lemon juice and garlic salt; mash with back of fork until desired consistency is achieved (I like to keep a few avocado lumps). Garnish with shredded cilantro leaves, if desired.

Note: Roast green chiles (or any pepper) by setting them on a hot grill or under the
 oven broiler until the skin is blistered and mostly blackened, approximately 10 – 20 minutes. During the process, use tongs to flip the chiles several times for even roasting. Remove from heat source and let cool. Rinse loosened skins off in water; slice open to remove seeds. 

Ode to my Exercise Ball and At-Home Proprioceptor Stimulating Moves

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Yes, I’m an ‘on the ball’ kind of runner!

Sitting alone in the corner
Super-sized yet oh-so taut,
Let me re-introduce myself,
Mr. Ball, show me what you’ve got.

To some, you’re just a child’s plaything,
But, oh, I know, you’re so much more.
We’ll rendezvous, just me and you,
Let’s rock and roll from quads to core.

Hello crunches, planks and deep side bends,
You’ve got magic moves, not for the weak.
For sure, I’ll be sore but craving more,
So let’s hook up “same time next week.”

I know, it’s weird, but I’m in a meaningful relationship with my exercise ball. Obviously normal people don’t feel the need to wax poetic about a giant rubber sphere. So, how much do I love my exercise ball? Let me count the ways:

  • With an exercise ball, I can perform a seemingly never-ending array of fitness moves that target every part of the body (I’ve included four great entry-level ones to start with below).
  • Many standard gym moves, like bicep curls or skull crushers, can be made more challenging by sitting, bridging or, in some other way, balancing on a ball.
  • As far as fitness equipment goes, an exercise ball fits perfectly into anyone’s budget. There are plenty of options in the $20 buck range.
  • It hardly takes up any space. When not in use, I hide my exercise ball in the bathtub and close the curtain!
  • It’s easy to take on a trip, just deflate and toss in the suitcase. Most hotels have an air pump and will send up a bell hop to inflate or deflate, as needed.
  • When each of my boys was a baby, gently bouncing on an exercise ball while holding him would help with fussiness.

Semi-Scientific Words on Proprioceptors and the Exercise Ball

The job of proprioceptors is to connect our brains with our bodies; in other words, to help us have a ‘sense of self.’ In constant communication with the brain and spinal cord, these neuromuscular receptors are linked to how the body moves through time and space. Proprioceptors run interference on everything imaginable, from the position of a joint to the tension of a muscle. Procioceptors in tip top shape are essential for good balance and, according to an interesting article in Runner’s World, we’ll lose up to 75 percent of our balancing ability between the ages of 25 to 75. You can join me in trying to fend off Father Time and challenge your proprioceptors to stay young by performing tasks on an exercise ball. The body’s increased need for stability and balance on an exercise ball stimulates the workload of proprioceptors, which in turn can make you a more agile, aware and injury-free athlete.

Try These Exercise Ball Moves at Home

Triceps Dip

 Sit on a workout bench or sturdy chair and place hands on edge with fingers forward. Rest your calves and ankles on top of exercise ball. Next, straighten arms while lifting hips upward. Bend arms to lower torso and then straighten arms to return to starting position. Three sets of 10 reps each.

 

 

Low-Ab Crunch

 Lie on your back with arms at side and calves resting on the ball. Without arching back, raise hips upward while keeping abdominal muscles engaged for support (see A). With hips still raised, bend your knees and roll the ball toward body with feet until they’re flat on top of the ball. Slowly return to the starting position. Three sets of 10 reps each.

 

 

Plank

Keeping toes on the ground, lean on the top of ball with forearms while keeping remainder of body in a tight plane. Engage abs and align neck with spine for proper form. Three sets of 30 – 90 second position holds.

 

 

Crunch

Rest middle back on top of ball while keeping arms straight and palms placed on upper thighs (see A). Next, slowly curl upper body forward, one vertebra at a time, while keeping hands on top of thighs. After each crunch, lower back slowly to the starting position. Three sets of 10 reps each.