Importance of Feedback and TEMPEH

First the feedback:

Feedback is important when delving into areas unknown. Or in other words, embarking on new workout challenges.  It really helps when others offer advice, counseling and tips, all based on expert knowledge or personal experience.

The other day, when I was inquiring whether I was on the right track for increasing mileage and possibly training for a marathon, this is only some of the great feedback I received:

From PAM of Total Health Counseling:

Joanne,
Congratulations on your marathon training! I would love to work with you as you increase your mileage. You also mention wanting to get stronger by building more muscle mass. Building muscle typically requires you to increase fat and protein intake. You’ll also need to increase carbohydrate intake to support your higher weekly mileage. Since you’ll be running different distances each day, you can adjust your carbs on a daily basis. The extra fat and protein will support both the running and heavier weight lifting.
Be aware that it will take some time for your body to adjust to these changes in workouts, so the number on the scale may fluctuate a bit. I worked with my trainer to increase strength and I also starting running again and going to spin class. I actually gained 5#, but my clothes fit the same now. It took a few weeks after gaining the muscle mass for my body to adjust and for me to burn some excess fat.
I think you will do great! Practice listening to your body and hunger levels, and remember to increase fluid intake as well to stayed hydrated.

From Nicole RD

I think you should definitely increase your intake on those long-run days regardless of your body’s signals. If you’re running 6+ miles a day, you definitely require more energy to repair and replace, especially since you’re training for speed and distance in one. I would increase the size of supper, since you said those have stayed the same. Focus on carbohydrate and protein together after a workout and same for dinner. Have something within the first 10-15 minutes after your workout, ideally — milk is a great option for a lot of people because it’s rich in cabs, protein, and essential vitamins and minerals, particularly for bone health. When my mileage has increased a lot in the past, my appetite doesn’t always increase along with it. Do you wear a heart rate monitor by chance? I would try and add back in the calories you burn each day to keep your body at top performance.

From Kim of IlaxSTUDIO

I have such a hard time adjusting my food intake when I am exercising more. I feel like I eat too much or too little!

I listen to podcasts to stay motivated when running by myself

Great Tips. Thanks Everyone! 

Today’s workout was suppose to go something like this:

• 40 minutes Cross Train
• 30 minutes Weight Train (legs)
• 45 minute walk outside

The actual workout was this:

• 36 minutes Cross Train (Elliptical)
• 28 minutes Weight Train (legs:  7 different exercises, 4 sets x 12 –15 reps.) I kept the starting weight heavy and didn’t scale up or down. 
• 53 minute walk

I’m not unhappy with that. It was a good workout.  Just hope I’m not too sore for a good run tomorrow.

TEMPEH:

Tempeh has a firm texture and a nutty mushroom flavor. Normally tempeh is sliced and fried until the surface is crisp and golden brown or can be used as ingredient in soups, spreads, salads and sandwiches.

Tempeh is very nutritive and contains many health promoting phytochemicals such as isoflavones and soy saponins. Tempeh is a complete protein food that contains all the essential amino acids. The soy protein and isoflavones have many health benefits. Isoflavones strengthen bones, help to ease menopause symptoms, reduce risk of coronary hearth disease and some cancers. Tempeh maintains all the fiber of the beans and gains some digestive benefits from the enzymes created during the fermentation process.

Adapted from page 55 of “Cooking Club” magazine.

Skillet-Sizzled TEMPEH with Onions and Goat Cheese (If you eat meat, use 4-6oz NY Strip, 1” thick).   Servings about 2 –  3

• 2 tsp olive oil – divided
• 1 tsp minced garlic
• 1/2  large onion, thinly sliced
• 2 TBS vegetable broth + more for cooking tempeh
• 2 TBS soy sauce
• 1 lemon: Cut in half. Juice 1 half. Slice other half into 4 slices and share 1/2 tsp sugar to sprinkle on each of the 4 wedges. Put into a preheated broiler oven, about 4 1/2 inches from burner, for approx. 2 minutes. Watch that the lemons don’t burn. –OPTIONAL ACCOMPANIMENT WITH THIS DISH.
• 
• 1/2 TBS minced fresh oregano
• pinch salt (be careful! you add soy sauce and goat cheese and those two ingredients will make it salty)
• 1/4 tsp pepper
• 1 package TEMPEH (soy, multi-grain…your choice):  Sliced into 3/4 “ strips, width wise (Length wise would be too long).
• 2 TBS soft goat cheese
• 1 tsp sesame seeds – plain (no salt), toasted.
• 

Heat 1 tsp oil in a non stick pan over medium heat.  When hot add the onions to cook 10 minutes. Add the garlic and let cook 1 minute.  Stir in broth), soy sauce, lemon juice, oregano, salt and pepper.  Reduce to a simmer and cook another 10 minutes.  Remove just the onions (if there is any sauce left in the pan, leave it to cook the Tempeh) to a place and place in a warm oven to keep hot.

Place the sesame seeds on foil in a toaster oven. Turn to high heat and let toast for about 30 seconds. Watch carefully so they don’t burn.

Reset the stove top flame to medium heat, add the last teaspoon of oil and add the tempeh slices.  Cook 5 minutes per side.  AFter the first side is cooked, add some broth to deglaze the pan. It will get dry.  Add as much broth as you like. I added about 2 TBS.

Serve over the cooked onions and top with the goat cheese.  Place roasted lemons on the side and if you like, rub them on your tempeh. Oooohhh – so good.

If you haven’t tried Tempeh, now’s the time to try it.  It picks up the flavor of the ingredients you add to it. If you have a favorite sauce or seasoning, toss some tempeh slices in a pan with those seasonings (sauce) and cook for about 10 minutes.  OR, follow the great recipe suggestions on the back of the package.

Joanne