oxygen_2014-02.bak - women winter olympic games train
TRANSCRIPT
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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
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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
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oxygenmag.com FEBRUARY 201494
ph
ot
o b
y p
et
er
be
rn
ik/
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oc
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ho
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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
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oxygenmag.com FEBRUARY 201496
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
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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.
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oxygenmag.com FEBRUARY 201498
NutrieNt BreAKDOWN:
93 calories per serving, 7.0 calories from fat
Total fat 0.78 g saturated fat 00.07 g
cholesterol 26.25 mg sodium 139.25 mg
total carbohydrates 8.77 g dietary fber 1.95 g
sugar 1.64 g protein 12.78 g
*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.
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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
Sea SalT and pepper To TaSTe
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:
47 calories per serving, 6.0 calories from fat
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.
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oxygenmag.com FEBRUARY 2014100
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)
Sea SalT and pepper To TaSTe
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:
121 calories per serving, 26.6 calories from fat
total fat 2.95 g saturated fat 0.46 g
cholesterol 22.5 mg sodium 34.11 mg
total carbohydrates 12.45 g
dietary fber 2.01 g sugar 3.3 g
protein 10.52 g
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oxygenmag.com
NutrieNt BreAKDOWN:
Collard Greens and Cabbage Soup
59 calories per serving, 9.0 calories from fat
Total fat 1 g saturated fat 0 g cholesterol 10 mg
sodium 108.76 mg total carbohydrates 5.5 g
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
cholesterol 47.5 mg sodium 104.63 mg
total carbohydrates 26.46 g dietary fber 0.5 g
sugar 5.96 g protein 3.51 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
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NutrieNt BreAKDOWN:
149 calories per serving, 7.2 calories from fat
total fat 0.8 g saturated fat 0.11 g cholesterol 0 mg
sodium 14.35 mg total carbohydrates 22.43 g
dietary fber 7.94 g sugar 0.58 g protein 13.84 g
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
Sea SalT and pepper To TaSTe
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.
oxygenmag.com FEBRUARY 2014102
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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:
104 calories per serving, 17.9 calories from fat
total fat 1.99 g saturated fat 0.38 g cholesterol 11.25 mg
sodium 175.48 mg total carbohydrates 12.22 g
dietary fber 3.56 g sugar 0.45 g protein 7.08 g
oxygenmag.com FEBRUARY 2014104
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Im motivated by my desire to be
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leading by examPle: This year,
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loving life: When not training
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training tiP: Schoen loves to mix
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staying on track: Parks-Yancy has
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One of my fitness role models is
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When I see her, I think to myself:
No excuses!
always PrePared: Parks-Yancy
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to meetings at work. One way
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treat yourself: Set small,
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you achieve them, she says. For
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more: think you have the fit factor? Show us your stuf at oxygenmag.com/2014/future-of-fitness.
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110 FEBRUARY 2014
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2014 Maximum Human Performance, LLC. All rights reserved. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, cure, treat or prevent any disease. For short-term use for temporary water weight loss. Do not use for more than 10 consecutive days. Do not use if pregnant or lactating. Your results may vary.
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THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION.
THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.
1995 - 2014 Beast Sports Nutrition. All Rights Reserved
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LEANa professional strength thermogenic
energy complex that helps burn
body fat and increases
energy levels while enhancing mood,
mental focus, and clarity.*
its a new age... for a whole new beast.