I tri’d…and WON

I did! The whole, darn, THING.

The first of three heats began at 6 am. I started in the second heat at 6:35 am with a 10-minute swim, in which I was able to finish 26 laps (650 yards).

Then, after a 10-minute break, we began our 30-minute cycle, in which I was able to ride 18.8 miles. I set the bike at about a 9 or a 10 for resistance and just pedaled as hard as I could at a pace I thought I could withstand. I couldn’t believe how tired I was after simply swimming for 10 minutes! The fatigue soon wore off and I was able to go at a brisk, even pace the entire time.

Lastly, after another 10-minute break, we headed upstairs to the treadmills and hopped on for 20 minutes, in which I ran 2.8 miles. This was the trickiest part for me, as I wasn’t sure how fast to set the treadmill at the beginning. I asked Andrew for advice and he suggested starting all-out, and backing off later if I got tired. I set the treadmill to 7-minute miles and only got faster from there! Lesson learned: you really can go faster and harder than you think.

When all three heats were finished–approximately 15 people–they announced the 1st, 2nd, and 3rd places for men and women…and not only was I the first-place woman, I happened to accomplish the most distance in all three events!

This was the second annual ‘Tri at the Y’ held at the Southtowns YMCA. I didn’t compete last year–must have been out of town–but I definitely think this is something I would do in the future. Speaking of the future…perhaps I should take up triathlons!

Recipe Contest: Spanish-Style Steak & Eggs

By posting this recipe I am entering a recipe contest sponsored by The Beef Checkoff and New York Beef Council, and am eligible to win prizes associated with the contest. I was not compensated for my time.

After reading about an upcoming recipe contest in a monthly New York State Academy of Nutrition and Dietetics (NYSAND) email newsletter, I decided to start brainstorming what I might want to submit. The contest is open to dietitians, diet techs, dietetic student interns and members of the Academy of Nutrition and Dietetics in the Northeast. The parameters were such that the recipe had to include a 4-oz lean cut of beef and 2 servings of fruit or vegetables, either in the dish or on the side. Starting Nov 14, you can vote for my recipe at http://www.nutritioulicious.com/. Voting ends Nov. 20.

Red meat still seems to get a bad wrap in the health arena, and it’s truly unfortunate and not true! Beef is an excellent source of vitamins and minerals, including iron, vitamin B12 and zinc. The majority of beef cuts are lean, and a 3-ounce serving provides 25 grams of protein. As a dietitian, I recommend 20-30 grams protein per meal to help maintain a healthy weight and promote satiety.

I wanted to come up with something truly unique, and reached out to the hubby for help. He immediately suggested I include a spicy pepper sauce we had on a trip to Spain a few years ago. I ran with it, incorporating another food item we found all over the place in Spain: the tortilla, which is like an omelet with potatoes. It’s topped with an incredibly flavorful pepper sauce, called ‘Mojo Picon,’ that goes well with just about anything. We’ve eaten the tortilla for breakfast and dinner, and liked it equally well.

Spanish-Style Steak and Eggs

Serves 4

Mojo Picon Sauce:

4 jarred roasted red peppers
1 slice stale bread
3-4 cloves garlic
1/4 tsp ground cumin
2 tsp red pepper flakes
1/2 tsp coarse salt
1/2 cup olive oil
1/4 cup water
1 tsp Spanish sherry vinegar

Put all sauce ingredients into a blender or food processor, pulse until smooth. Makes approximately 2 cups; store in the refrigerator in an air-tight glass jar for up to 10 days.

Tortilla:

1 lb flank steak, cooked and sliced into bite-sized pieces
2 russet potatoes, cut into bite-sized pieces and roasted or steamed
1 red bell pepper, diced
1/2 cup onion, diced
4 handfuls spinach leaves
8 eggs, beaten with a whisk

Pre-heat oven broiler. Heat a large non-stick skillet or cast-iron skillet over medium heat. Add chopped peppers and onions, sauté until soft. Add cut-up potatoes and spinach,sauté until greens are wilted. Add cooked meat to skillet, and cook just until heated through. Turn heat to medium-low and pour eggs into skillet but do not stir. Cook until edges begin to solidify; when the middle of the omelet is still runny, place skillet under broiler for 3-5 minutes. Slide omelet out of pan and onto a plate, cut into four wedges and top with Mojo Picon Sauce.

Check out the other contest entries here!

Buffalo News Refresh Blog – October 2016

Pumpkins hold their nutritional value long past Halloween

By: Holly R. Layer

I would be remiss if I didn’t address everyone’s favorite fruit (yes, because it develops from the flower of the plant) this month: the pumpkin. The giant orange globes have been decorating doorsteps for weeks now, local pumpkin patches are crowded with young families and we’re all flocking to Starbucks for a PSL at the hint of a chill in air. What is it about the pumpkin that we like so much?

First, a little background: According to history.com, the tradition of pumpkin-carving came from Ireland, where the story of ‘Stingy Jack,’ his deals with the devil and the burning turnip he carried, which eventually led to the ‘jack-o’-lantern,’ a staple of Halloween here in America. Last year, 47% of US households carved their own pumpkin. Little-known fact: 90% of the pumpkins grown in the US come from a 90-mile radius of Peoria, Ill., and most of those are turned into pumpkin puree or pie mix. There are many different kinds of pumpkins, some bred for carving and some for eating. If you plan on buying a pumpkin for cooking, look for varieties such as: Cheese, Cinderella, Jarrahdale, Lumina, Peanut and Pie pumpkins.

Second, we probably associate fond memories of mom’s pumpkin pie or pumpkin bread, along with the delightful smell of cinnamon and nutmeg, wafting every which way this time of year. Pumpkins represent the best of our childhood memories of fall: raking leaves, hayrides and sweet treats.

Finally, there really IS a lot to like about the pumpkin. Not only are pumpkins high in Vitamin A itself, they are also high in carotenoids, which our bodies turn into Vitamin A. Carotenoids are what give the yellow-orange color to fruits and vegetables, like carrots, and aid in vision and eyesight. Pumpkins are also high in fiber, which helps us feel full on fewer calories and could lead to weight loss, and their seeds have been shown to help lower our LDL (‘bad’) cholesterol. Lastly, consider eating some pumpkin after a workout—they’re higher in potassium than bananas!

Here are some of my favorite pumpkin goodies—time to break out the loaf pan!

-Smoothie: ½ C pumpkin, 1 tsp pumpkin pie spice, 1 scoop vanilla protein powder, 1 C liquid

-Oatmeal: mix ¼ C pumpkin and 1 tsp pumpkin pie spice into prepared oatmeal, top with granola

-Dip: replace roasted red peppers with pumpkin in your favorite hummus recipe

-Chili: add diced or canned pumpkin to any recipe

‘Made Over’ Pumpkin Bread

1/3 C butter

2 C sugar

4 eggs

1 can (16 oz) pumpkin or 3 C shredded zucchini (2-3 medium)

1/3 applesauce or buttermilk

1 ½ C all-purpose flour

1 ¾ C whole-wheat flour

2 tsp baking soda

1 ½ tsp salt

½ tsp baking powder

1 tsp cinnamon

1 tsp cloves

1/3 raisins, soaked and drained

1/3 walnuts, toasted and chopped

Heat oven to 350 and grease 2 loaf pans.

Mix butter and sugar. Add eggs, pumpkin and applesauce or buttermilk. Blend in flour, baking soda, salt, baking powder, cinnamon and cloves. Add nuts/raisins if using. Pour into pans. Sprinkle tops with sugar. Bake 1 hour or until wooden toothpick inserted comes out clean. Servings: 24 Calories: 150

Holly R. Layer is a Registered Dietitian and a freelance writer. She works as a clinical dietitian at DeGraff Memorial Hospital in North Tonawanda and also provides nutritional counseling at Weigel Health Center at Buffalo State College, as well as teaching fitness classes at the Southtowns YMCA. She lives in the village with her husband, Andrew, an East Aurora native. She blogs at www.thehealthypineapple.com and her work appears monthly in the Refresh Buffalo Blog. Questions to Holly can be emailed to eanews@eastaurorany.com.