Friday Food: Almond Crusted Chicken Tenders

A simple meal or snack that is a classic but with a twist to make it just that much more healthy for you.  If you don't have a food processor a blender on the pulse setting works fantastic for this one.

Ingredients

• 1 cup of raw unsalted almonds
• 1 chicken breast
• extra virgin olive oil spray

Instruction

1. Preheat your oven to 400 degrees Fahrenheit
2. Prepare your almonds into almond meal. All you need to do this is a food processor!
3. Give it a whirl… about a minute later you have almond meal!
4. Now place on a plate or bowl (you won’t use all of it. I like to make extra and store it in the cabinet for future use)
5. Slice your chicken into tenders
6. Now spray each with a little olive oil spray
7. Dip each one into the almond meal! 
8. But here is the finished product!
9. Place in the oven for 25 minutes or until brown on top
10. Plate them up!
11. So delicious, healthy, and CLEAN!

Thanks Ashley Luedke for sharing.

Courtesy: Fresh Dreamer

Study Spotlight: The Effects of Synchronous Music on 400m Sprint Performance

We posted a couple weeks ago about how effective music can be in aiding in your recovery (Check it out HERE).  This week we take a look at a study that synced music tempo to efforts running the 400m and if it helped with work output and running times.

What They Did:

A group of male 400 runners were tested using different types of music and how it influenced their performance.  They used different paces of music and also different types, motivational vs. non.  They measured different markers such as work output, rate of perceived exertion and their actual running times.

What They Found:

Researchers found an increase in work output with using music (it didn't matter which type) and also faster running times.  They found this to be most beneficial especially in rhythmical efforts such as running.

What It All Means:

This is quite a cool finding because it shows how much of an ergogenic aid music can be irregardless of the type and just looking at the tempo.  Allowing for increased work output you're going to get more accomplished in each set when you have the music set to a pace that you are looking to accomplish.  These gain could be great but it begs the question that if you train at a level with music that you can't replicate without music (or at least the same music) do you really get a transfer of the effect to your competition.  It has been done before with a marathon runner repeating "Scat Man" in his head over and over for two hours to keep his pace high and consistent.

If you're looking for an added benefit to your workout this is an easy place to try but be cautioned if you're applying it over to high end competition.

Also check out Spotify's new running app.  It adapts to you.

The Effects of Synchronous Music on 400m Sprint Performance

Stuart D. Simpson

Journal of Sports Sciences, October 2006; 24(10): 1095-1102

Mobility Monday: PNF, High Posterior Chain Mobilization

This is a simple yet extremely effective stretching technique not only for this group of muscles but for any group of muscles.  It is quite impressive how much range of motion you can get by using proprioceptive neuromuscular facilitation.

If you have tight hamstring or anything along the posterior chain this is a great example of how you can work on it.  Use it with a friend of do it all on your own, either way you're going to get great results.

Friday Food: Pineapple Curry Chicken

Pineapple Curry Chicken

Jam-packed with fiber, vitamins and minerals, pineapples are low in fat and sodium with no cholesterol, and provide the enzyme bromelain, which aids muscle recovery.

 

Makes Three Servings

>> 20 oz. canned unsweetened pineapple chunks

>> 1 Tbsp. cornstarch

>> 1 Tbsp. curry powder

>> 8 oz. chicken breast, sliced into thin strips

>> 3 Tbsp. flour

>> 2 bell peppers, cut into strips

Start: Drain pineapple chunks and save 1⁄4 cup of the juice. Set pineapple chunks aside. Combine juice with cornstarch and curry powder in a small saucepan.

Cook: Bring curry mixture to a boil over medium heat, stirring constantly. Reduce heat and simmer 3-4 minutes or until thickened and bubbly. Set aside. Dust chicken in flour, and coat a nonstick skillet with cooking spray. Add chicken to skillet and cook four minutes per side or until lightly browned.

Serve: Add sliced peppers and sauté for two minutes. Add pineapple chunks and curry mixture to skillet. Cook over medium heat until thoroughly heated.

(per serving): 554 calories, 40 g protein, 54 g carbs, 8 g fat, 4 g fiber

Study Spotlight: Getting Your Treadmill Run to Benefit You as Much as Running Outdoors

A 1 percent treadmill grade most accurately reflects the energetic cost of outdoor running.

Currently the heat and humidity can be killer when it comes to trying to get your run in outside and the further south you go, naturally the worse it gets.  Then comes the winter and thats never aneasy situation for anyone with the cold, snow, ice, etc.  That only leaves a couple good seasons for running outdoors and getting the benefit of running outside.  These benefits include having the wind resistance to help you expend more energy and get more stress and adaptation from your run.  But can we get the same energetic cost of running outdoors indoors on a treadmill?  This study spotlight looks to answer that.

What They Did?

This group of researchers set out to find what grade on a treadmill would result in the same energetic cost as running on the level outside.  They found initially that running on the level on a treadmill did not yield the same VO2 max results as it did outside.  They tested out 15 different treadmill grades in order to find how VO2 measurements matched up while at speeds between 2.92 m/s and 5.0 m/s.

What They Found?

The results found that a 1% treadmill grade will give you the most comparable oxygen cost as running outdoors.  All of this occurred at the same velocity both indoors and outdoors.  

What Does It All Mean?

While this happened to be over a short period of time (~5 minutes) it is the first study to show that you can get the same energetic costs running on a graded treadmill indoors.  This is helpful for everyone that has to run inside at some point during the year.  It has been known by many to add a grade but this reason may have not been well known but it is good to know you don't have to lose your hard work when you take it inside for a run.  Make sure to add a 1% grade to your treadmill to not miss out on the adaptations of running when you have to go indoors to do it.

A 1 percent treadmill grade most accurately reflects the energetic cost of outdoor running

Andrew M. Jones

Journal of Sports Sciences, 1996, 14, 321-327