oxygen_2014-02.bak - women winter olympic games train

oxygenmag.com FEBRUARY 201492

accept the truth that they are

sidelined for a while and that it

will take time to overcome this

obstacle but also to have

faith that they will overcome

it. The time frame of healing

is impacted by their outlook,

their state of mind and their

optimism, Falco says. It can

make a huge difference.

Keep in mind that though

your athletic momentum may

have come to a momentary

standstill, athlete is only

one of the hats you wear; you

also may be a wife, a mother,

a friend, a student, a boss

or employee, and you can

continue to be your best in all

those roles as your physical

healing progresses. So even

though athlete is temporar-

ily benched, the rest of your

identity remains unchanged.

Harnessing Your FearsUnfortunately, optimism

isnt always easy to come by.

Injuries are marked not just by

physical pain but also by anxi-

ety. For elite athletes, there are

thoughts of losing their start-

ing position or endorsement

deals and worries about never

again being on top. And of

course, there is always the lin-

gering fear of being re-injured.

Shaw Bronner, Ph.D.,

director of physical therapy

at the Alvin Ailey American

Dance Theater in New York

City, hears firsthand about

the fears and pressures injured

athletes face on a daily basis.

Her job is to help dancers

work through them and

neutralize their urge to rush

through the process.

First, understand what

your injury is, then figure out

how you can cross-train and

minimize your decondition-

ing so you can come back,

she says. Set realistic goals

during that healing process so

you have something to achieve

in a graded progression.

For example, if your injury

requires surgery, ask your

doctor to give you some

physical therapy exercises

to do before the operation.

Studies show those who do

[these exercises] recover more

quickly, Bronner says.

And that fear of re-

injuring yourself? Face it: Its

a possibility. But instead of

focusing on that, hone in on

the present and what youre

doing to prevent that from

happening. Also, key in on

why you want to make a

comeback in the first place,

remembering your love and

passion for your sport and

gleaning motivation from that

feeling, Bronner advises.

Look on tHe BrigHt sideBeing sidelined does have a

silver lining, though: It gives

you time to analyze what hap-

pened and to set the mental

stage to be even better than

you were before.

Often, people who get

injured werent doing every-

thing they could to be their

best, Bronner says. Now is

the time to throw away the bad

habits youve picked up and

renew yourself.

Often, that means strip-

ping back down to basics. As

you heal, your body needs to

relearn once-familiar move-

ment patterns and correct

any mistakes you may have

been making previously. Take

the time to relearn your skills

correctly, and adjust your pro-

gram to be better than it was

before. For example, do you do

your dynamic stretches before

lifting? How is your form

on strength moves? Rework

your programming to include

top left photo by Ammentorp photogrAphy/shutterstock.com top right photo lzf/shutterstock.com

Keep in mind that ... athlete is only one of the hats you wear.

OvercOming

AdversityLife knocks us all for a loop sometimes,

but you can choose how you respond and

recover. Here are a few gutsy individuals

who may inspire you to push through your

own problems and come out into the sun

on the other side.

Betty RoBinson: At age 16,

Robinson made history at the

1928 Amsterdam olympics

the frst in which women were

allowed to take part in track

winning the 100-meter dash

and leading the American 4x100

relay team to silver. A 1931 plane

crash left her in a coma for seven

months, and it was more than

two years before she learned

to walk again. But at the 1936

Games in Berlin, she was back,

and she led the 4x100 relay team

to a gold medal.

BetHAny HAmiLton: Hamilton

was only 13 when she lost her

left arm to a shark attack while

surfng of the shore of Kauai,

Hawaii. But just one year later,

she won her frst national surfng

title at the 2005 nssA national

Championships and turned pro

in 2007. in 2011, her story was

made into a flm called soul surfer. today, Hamilton is a popular author and speaker.

meLissA stoCKweLL: An

accomplished diver in high

school, stockwell lost her left

leg at age 24 to a roadside bomb

while serving with the U.s. Army

in iraq in 2004. she began

swimming for physical therapy,

then went on to compete in the

2008 Beijing Paralympics.

today, stockwell is a popular

motivational speaker and a

paratriathlete with an intense

year-round race schedule.

QUAnittA QUeen UndeR-

wood: Underwoods childhood

was marked by years of sexual

abuse at the hands of her own

father. At age 19, she discovered

boxing and became a top

competitor in her early 20s. in

2012, she competed at the

London olympics the frst

Games to feature womens

boxing. im strong, she told a

yahoo news reporter, because

of my mindset.

93FEBRUARY 2014 oxygenmag.com


ph

ot

o b

y p

et

er

be

rn

ik/

ist

oc

kp

ho

to

.co

m

things that were missing to

make it better than ever.

If youre part of a team, go

to practices and learn from the

mistakes and achievements of

your teammates. Observation

is an important part of renewal

because seeing the examples

of correct and incorrect form

assist in the re-education p

rocess, Bronner says.

If you cant physically do

your activity yet, keep your

mind in the game by watching

videos of others doing your

sport. See them execute the

moves perfectly, then mentally

rehearse these same motions

in your own mind. Putting

yourself in that image,

succeeding with those skills,

is a powerful way of decreas-

ing stress and increasing

confidence and self-esteem,

Bronner says.

The Power of The MindFalco agrees. He believes a

persons mental outlook

whether negative or positive

can actually manipulate the

energy around them to change

outcomes. For example, when

the kids on his sons baseball

team took the field with posi-

tive beliefs about themselves

and hopeful expectations

about the game, the ball

bounced into their gloves more

often than it sailed over their

heads totally changing

their performance and win-

loss record, and giving them

confidence for future success.

Another athlete Falco worked

with an aging AAA hockey

player learned to quell his

self-doubts and instead have

faith that everything he faced

would turn out fine.

Shortly after adopting this

attitude, he was called up

to the National Hockey

League and scored a goal in

his first game.

Never underestimate the

creative power inside you,

Falco says. When you are

aligned with the truth and

belief in that power, youre in

the strongest place possible.

It seems that Lindsey Vonn

is very familiar with this place

and is doing all she can

mentally and physically to

make her comeback.

Dont worry, guys, this

is only a temporary set-

back, she wrote to fans on

Facebook. Nothing will keep

me from picking myself back

up and continuing to fight

for my dreams. #sochi2014

#whenyoufallyougetbackup

#notstopping #workinghard

A persons mental outlook whether negative or positive can actually manipulate the energy around them.

n

95FEBRUARY 2014 oxygenmag.com


ItS WhAtS FoR DInnER

by RonnDA hAmIlton, cElEBRItY chEF PhotograPhy by RoBERt REIFF Foo

d s

ty

lis

t r

on

nd

a h

am

ilt

on

When its cold out, nothing makes you feel quite as good as a healthy bowl of soup. Soup is a full meal in one little bowl, providing protein, carbs and plenty of veggies to fuel you properly and warm you from the inside out. Try these seven unique recipes, all ready in less than an hour, and serve your loved ones a tasty bowl of nutrition.

97

ChiCken and VegeTable Soup WiTh dried plumS preparaTion Time: 40 minutes

makeS 8 SerVingS

Dried plums are a delicious way to add fiber and essential vitamins to your meals. A serving of six plums contains more than 129 percent of the Recommended Daily Intake for vitamin K, 36 percent of the Recommended Daily Intake of potassium and 27 percent of Recommended Daily Intake of vitamin A.

1 Whole ChiCken

4 CarroTS, diCed

3 ribS Celery, diCed

1 broWn onion, Chopped

1 bulb freSh fennel, Chopped (opTional)

1 bay leaf

5 Whole CloVeS freSh garliC

10 Whole SprigS freSh Thyme (or 1 TableSpoon dried Thyme)

1 Cup Whole dried plumS

Sea SalT and pepper To TaSTe

Place all items in a soup pot and fll

with water until chicken is covered.

Cover with a lid, bring to a boil,

then reduce heat to a simmer and

cook for 30 minutes, or until the

chicken is falling from the bone.

Remove the whole chicken from the

pot and allow to cool, then remove

the bones and discard. Return the

chicken meat to the pot. Add 1 cup

of dried plums and simmer for 10

minutes. Remove thyme sprigs.

Adjust the seasoning to your taste

and serve.

NutrieNt BreAKDOWN:

112 calories per serving, 5.4 calories from fat

total fat 0.6 g saturated fat 0.21 g

cholesterol 34 mg sodium 128.35 mg

total carbohydrates 11.24 g dietary fber 3.16 g

sugar 4.36 g protein 14.87 g

FEBRUARY 2014 oxygenmag.com

To Change ThingS up, Try adding dried figS inSTead.


NutrieNt BreAKDOWN:


Total fat 0.78 g saturated fat 00.07 g

cholesterol 26.25 mg sodium 139.25 mg



*Brown rice adds 106 calories and 21.8 grams of carbs.

AlbondigAs PrePArAtion time: 30 minutes

mAkes 8 servings

Chayote (pronounced chi-OH-tay) is the healthy superstar of this classic Mexican meatball soup. It contains metabolism-boosting B-complex vitamins such as folate, niacin, thiamin, riboflavin and B-6; contains only 11 calories per 1/2-cup serving; and is a great way to add fiber to your soup.

1 Pound leAn ground turkey

8 cuPs low-sodium chicken broth

3 cArrots, diced

2 ribs celery, diced

1 chAyote squAsh, diced

1 brown onion, diced

1 AnAheim (green) chili, seeded And choPPed

5 cloves fresh gArlic

cuP brown rice (oPtionAl)

1 tAblesPoon dried oregAno

1 teAsPoon gArlic Powder

teAsPoon ground cumin

cuP oAts

seA sAlt And PePPer to tAste

In a large soup pot, bring chicken

broth, garlic and Anaheim chili

to a boil, then reduce heat to a

simmer and cover. In a large bowl,

combine ground turkey, oregano,

garlic powder, cumin, oats, salt and

pepper. Roll mixture into teaspoon-

size meatballs. Place meatballs

into simmering broth. Add

vegetables (and optional brown

rice*) and simmer for 15 minutes,

or until veggies are tender. Adjust

seasoning to taste and serve.

if you cAnt find chAyote

squAsh, yellow squAsh will

work in A Pinch.

FEBRUARY 2014 oxygenmag.com 99

WinTer SquaSh WiTh kale and Smoked Turkey preparaTion Time: 30 minutes

makeS 8 SerVingS

Winter squash, such as butternut or acorn, isnt just a pretty face: Its actually packed full of carotenoids, the antioxidants that work overtime to fight disease. In fact, the vitamin A in winter squash is known to improve immune function, making it great for preventing winter colds.

1 bone-in Smoked Turkey breaST

12 CupS WaTer

1 bay leaf

10 SprigS freSh Thyme

2 SprigS freSh roSemary

3 CloVeS freSh garliC

3 CupS buTTernuT or aCorn

SquaSh, Skin remoVed and CuT inTo ChunkS

1 broWn onion, CuT inTo ChunkS

2 CupS kale, Chopped


In a large soup pot, combine wa-

ter, smoked turkey, whole garlic

cloves, onion, rosemary, thyme

and bay leaf. Bring to a boil, then

reduce heat and simmer for 20

minutes. Add squash chunks and

sea salt, and simmer until squash

is tender. Remove smoked turkey,

rosemary, bay leaf and thyme

sprigs. Discard herbs. Place

remaining soup in a blender and

pure until smooth. Set aside. Cut

smoked turkey from the bone and

dice it into chunks. Return pured

soup and smoked turkey chunks

to pot. Bring soup to a simmer

and add water if needed to adjust

thickness. Add chopped kale and

simmer for fve minutes, or until

kale is tender. Adjust seasoning to

taste and serve.

NutrieNt BreAKDOWN:


total fat 0.67 g saturated fat 0.02 g cholesterol 5 mg

sodium 87.63 mg total carbohydrates 8.94 g

dietary fber 1.35 g sugar 0.58 g protein 2.5 g

if youre ShorT on Time,

buy SquaSh already peeled

and Cubed aT your groCery STore.


hearTy Salmon ChoWder preparaTion Time: 30 minutes

makeS 8 SerVingS

Though you might not think of salmon as being a primary ingredient for soup, its hearty, rich flavor is perfect for chowders and stews. Salmon is also highly nutritious, delivering as much as 500 milligrams of omega-3 fatty acids per ounce.

2 poundS SkinleSS Salmon fileTS, CuT inTo ChunkS

2 earS freSh Corn CuT from The Cob (or 1 Cup frozen Corn)

2 CupS freSh SpinaCh, Chopped

2 CupS WaTer

Cup WhiTe Wine

4 TomaToeS, Chopped

1 red bell pepper, diCed

1 green bell pepper, diCed

1 broWn onion, diCed

JuiCe of lemon

4 CloVeS freSh garliC, Chopped

1 bay leaf

2 TableSpoonS oliVe oil

TeaSpoon Chili flakeS (opTional)


Heat olive oil in a large soup pot.

Add garlic, onion, red bell pepper,

green bell pepper and bay leaf, and

saute for one minute. Add white

wine and tomatoes, and simmer for

one minute. Add water and bring to

a boil, then reduce to simmer. Add

corn and salmon, and simmer for

three to fve minutes, until salmon

is cooked through. Stir in chopped

spinach and lemon juice, adding

water if the soup is too thick. Adjust

seasoning to taste, add optional

chili fakes and serve.

NutrieNt BreAKDOWN:


total fat 2.95 g saturated fat 0.46 g


total carbohydrates 12.45 g

dietary fber 2.01 g sugar 3.3 g

protein 10.52 g

oxygenmag.com

NutrieNt BreAKDOWN:

Collard Greens and Cabbage Soup


Total fat 1 g saturated fat 0 g cholesterol 10 mg


dietary fber 3 g sugar 0 g protein 4.75 g

Cornbread

196 calories per serving, 79 calories from fat

Total fat 8.78 g saturated fat 1.04 g




Collard Greens and CabbaGe With smoked turkey and CornbreadPreParation time: 45 minutes

makes 8 servinGs

Collard greens have been keeping people healthy for centuries. In fact, the ancient Greeks and Romans relied on them as a healthy staple in their diets. Chock-full of iron and vitamins A, K and C, they are easy to prepare and taste delicious.

1 bone-in smoked turkey breast

4 CuPs Water

8 CuPs Collard Greens, ChoPPed

2 CuPs Green CabbaGe, ChoPPed

5 Cloves fresh GarliC

sea salt and PePPer to taste

Place smoked turkey, garlic and water

into a soup pot and bring to a boil. Re-

duce heat and simmer for 20 minutes.

Add collard greens and simmer for 15

minutes. Add cabbage and simmer for

another 10 minutes. Adjust seasoning

and serve with fresh cornbread.

CornbreadPreParation time: 30 minutes

makes 8 servinGs

1 CuP Cornmeal

1 CuP unbleaChed flour

1 tablesPoon bakinG PoWder

2 tablesPoons aGave neCtar

2 eGGs

1 CuP buttermilk

CuP Canola or extra-

virGin olive oil

Preheat oven to 350 degrees. Combine

all ingredients in a bowl and mix well.

Spray an 8-inch or 9-inch round cake

pan with nonstick cooking spray. Pour

batter into pan and bake for 20 minutes,

or until a toothpick inserted comes

out clean. Let cool a few minutes,

then serve warm.

FEBRUARY 2014 101

NutrieNt BreAKDOWN:


total fat 0.8 g saturated fat 0.11 g cholesterol 0 mg



blaCk bean and Veggie STeW WiTh poaChed ChiCken preparaTion Time: 30 minutes

makeS 8 SerVingS

All beans are high in protein and fiber, but the outer shells of black beans contain important phytonutrients, which help support healthy heart function and prevent against cancers.

2 SkinleSS ChiCken breaSTS

3 CupS WaTer

2 CanS loW-Sodium blaCk beanS

1 onion, Chopped

1 anaheim (green) Chili, Seeded and Chopped

1 rib Celery, Chopped

1 TeaSpoon dried oregano

TeaSpoon ground Cumin


Place chicken breasts, water, onion,

celery and oregano in a soup pot

and bring to a boil. Boil fve to 10

minutes, or until chicken breast

is no longer pink inside. Remove

chicken and add beans and cumin

to the broth. Cook for fve minutes.

Chop chicken into strips. Remove

the soup from heat, pure in batch-

es in a blender, then return it to the

pot. Add water to adjust thickness,

and adjust seasoning to taste. Top

with sliced chicken and serve.


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WhiTe bean Soup WiTh Turkey SauSage and kale preparaTion Time: 15 minutes

makeS 8 SerVingS

Kale and beans are perfect companions: A 1-cup serving of kale contains 134 percent of the Recommended Daily Allowance of vitamin C, which is known to aid in the absorption of iron. Kale also supplies flavor, vitamins, minerals and texture for an added dimension to your soups.

2 CanS organiC WhiTe beanS

3 CupS WaTer

3 iTalian-STyle Turkey or

ChiCken SauSage, raW

1 red bell pepper, Chopped

1 Cup kale, Chopped

3 CloVeS freSh garliC,

Chopped

5 SprigS freSh Thyme

Heat olive oil in the bottom of

a soup pot. Remove sausage

meat from casing. Place

sausage meat in the pot and

cook until no longer pink,

about three minutes. Add

peppers, garlic and thyme,

and saute for one minute.

Add beans, water and sea

salt, then bring to a boil.

Reduce heat to a simmer and

add chopped kale. Cook for

three minutes, or until kale

is tender. Remove the thyme

sprigs. Adjust seasoning to

taste and serve. n

NutrieNt BreAKDOWN:


total fat 1.99 g saturated fat 0.38 g cholesterol 11.25 mg




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Personal goals: For Allen, training

and eating clean is about more

than looking good in the mirror.

Im motivated by my desire to be

athletic and fit, not just to fit into a

specific size, she says.

leading by examPle: This year,

Allen plans on entering her first

fitness competition. Im excited

to push further than ever before,

she says. Getting healthy, happy

and enjoying the journey is the

most valuable part of reaching

your goal.

loving life: When not training

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comPetition queen: In May 2013,

Mazza took her fitness goals to

the next level by entering the

competition circuit and has since

won both her USBF and ANBF

Bikini pro cards. I have learned

so much about dedication and my

abilities and strengths, she says.

muscle mom: Having a 2-year-old

son at home hasnt slowed her down

in the least quite the contrary.

I strive to be more patient and

compassionate, stronger and more

self-sufficient, to cry less and smile

more, she says.

insPiring others: Now that

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spreading that joy to others, she

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reNee mAzzA

toms river, n.J.

StatS: 29, 110 LB, 53

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training tiP: Schoen loves to mix

up her routine with Pilates, boxing,

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big goals: Schoen is preparing

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fitness PhilosoPhy: My fitness

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staying on track: Parks-Yancy has

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hits the gym early in the morning.

One of my fitness role models is

a woman in my gym who is in her

70s and in great shape, she says.

When I see her, I think to myself:

No excuses!

always PrePared: Parks-Yancy

carries healthy home-cooked meals

with her wherever she goes even

to meetings at work. One way

I stay on track with my fitness

goals is by making time to cook

regularly, she says.

treat yourself: Set small,

attainable goals and celebrate when

you achieve them, she says. For

example, if you exercise one to two

days per week, set a goal to train four

to five days per week. Then celebrate

by getting new fitness gear!

more: think you have the fit factor? Show us your stuf at oxygenmag.com/2014/future-of-fitness.

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