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Sunday, November 30, 2014

Soup Sunday- Turkey Soup


I always think of my grandma Karl when I make turkey soup. She used to tell me lots of stories about growing up. Her mom and dad came to this country from Slovakia in the early 1900's.

They both grew up very very poor.  My Great Grandfather died in an accident at work, leaving my Great Grandmother to raise five kids. Money was not plentiful so she made soup out of any meat that was on the family dinner table.  Making soup was a cheap way to feed a big family.

Well one time, my Great Uncle Tony won a big turkey as a door prize at a local dance. He brought the turkey home to his mom. He was so looking forward to a turkey dinner.  Wouldn't you know, my great grandma put that turkey in the soup pot, much to the dismay of my Great Uncle.

My mom was also a big soup maker. She loved to make chicken soup. She always made turkey soup after Thanksgiving and I've kept up the soup making tradition. It's easy to make and really healthy and I guess it's in my blood. I'm just following in my Great Grandma's foot steps.

You can use any vegetables you like for this soup. You can also serve this with noodles, rice or wild rice. The are lots of ways to make this soup. So make the basic broth and then get creative!

Turkey Soup

1 turkey carcass with some meat on bones
Drumsticks and wings from the turkey
Turkey neck from turkey
1 32 ounces Turkey or chicken broth
1 medium onion chopped
3 sprigs rosemary or 1 bay leaf
3 carrots sliced
1 cup whole kernel corn
3 stalks of celery
½ pound fresh green beans.
8 ounces shell macaroni prepared.


Place turkey carcass and any other parts you are putting in the soup into a large stockpot.
Push down on the carcass to compress.   Add the stock to completely cover all the turkey parts. Add water if needed. Add onion and any herbs like rosemary or bay leaf to the pot.

Simmer over low heat for 4 hours.  Take off the heat and let the mixture cool a bit.  Remove the carcass and other turkey parts from the stock mixture. Remove the meat off of the bones and return to the stockpot.

Put in the refrigerator and cool overnight. Remove any fat from the top of the soup. The soup will be gel like.  Put pot back on stove and heat soup, once it starts to simmer, add the carrots, celery, beans and corn.  Salt and pepper soup to taste.  Serve soup over cooked macaroni.

Serves 6

********************
Chris Wodke Competing for Team CMT 

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Para triathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Para triathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 30 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing




Saturday, November 29, 2014

Super Food Saturday- Baked Bananas



  I often get asked if I make the recipes I post. The answer is that every recipe posted is one that I've made and not every recipe makes the cut to be in the blog.

I make the recipe and take a picture. The exception is today's recipe.  I borrowed a picture from the internet because I could not find the pictures I took of today's dish.

With no bananas in the house I had no way to take a picture and not time to search for the ones I took. I am off to indoor bike class in a few minutes and then on to my shift for ski patrol.

I got this recipe from one of the members in one of my facebook groups.

I seem to crave sweets plenty at this time of year. This recipe satisfies my sweet tooth and is still pretty healthy.  I like this recipe because I can satify my sweet tooth without eating those cookies and candies that are all over at this time of year.

1firm banana
Cinnamon
Brown sugar or honey optional

Peel one banana lengthwise or cut into chunks
Line a cookie sheet with foil and spray with cooking spray. Place the banana on the sheet and sprinkle with a little bit of brown sugar or just the cinnamon.  Bake in a 350 F oven for 10 minutes. If you did not use the brown sugar you can drizzle with honey or choclate syrup.

Serves 1

Superfood : banana

*****************************
Chris Wodke at Aquathon National Championship 2014

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 30 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing

Thursday, November 27, 2014

An Attitude of Gratitude- Thoughts for Giving Thanks



My Gratitude Jar

You are a living magnet. What you attract into your life is in harmony with your dominant thoughts.”- Brian Tracy, Motivational Speaker and Author

So what's up with the jar? I got the idea from a post by Angela Graham in one of the CMT Facebook groups. She posted we should set-up a jar at the start of the new year. Every time something good happens we should put a note in the jar. At the end of the year we should empty the jar and see all the good things that have happened to us over the year.

I'm not going to wait for the start of the year, I've already started and added a couple of good things that have happened to me this last week.  So I will keep adding things I am grateful for and good things that happen to me.

Will this mindfulness magically bring good things into my life?  Maybe, but I think it will make me more mindful of the good things as they happen. Ever notice when you buy a new car or even when you start looking at a certain model, all of a sudden you see that car everywhere. There aren't more of that type of car then there were before, you're just noticing what is already there.

There is a good reason for cultivating an attitude of gratitude.  Boston College grad student Josh Coyne did a study on the power of saying thank you. He surveyed 30 Boston College students on their stress level, self love and happiness. Then he asked them to write about the person in their lives living or dead for whom they were most grateful.  He then asked each student to call the person if they were living or to read the essay about their person out loud if their person was no longer living.

The video he took is very powerful. I cry every time I see it.  What is really powerful, was the results of the post call survey.  The students own assessment was that their self love and happiness went up as a result of saying thank you. Here is the link to the video

https://www.youtube.com/watch?v=2myKUJsaS1o

I expect I'll find lots of good things happen to me every week. I'm not sure this jar will be big enough.
Sometimes I see negativity in the on line Facebook groups. Even with CMT we have a lot to be grateful for.   Recently I've seen a shift in the CMT groups. More and more members are talking about keeping the group positive and finding the joy in living life despite having CMT. I love that the conversations have started to change because of the efforts of people like Angela Graham.
Sometimes it just takes a little mindfulness to see the great stuff that is already there.


************************

Chris Wodke at Paratriathlon National Championship Austin Texas 2013

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 30 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing




Tuesday, November 25, 2014

CMT Giving Tuesday- Match December 2nd

This article from the HNF was in my email box this afternoon and I am happy to re-post it here.
I got to meet Aoli and her mom and dad in Boston. They came to a fund raiser when I did my first Boston Marathon and they supported my Boston run.  . Team CMT exists to raise funds and awareness for people just like Aoli.  She is just as engaging as her picture and I am so glad I got to meet her. I know I am inspried by her dignity, grace and positive attitude.  I plan on giving and I hope you will too, for people like me, our Team CMT members ad Aoli.



#GivingTuesday: $10,000 Match

On December 2nd join HNF and participate in #GivingTuesday a day dedicated to giving back this holiday season. On Thanksgiving we give thanks. On Black Friday we get deals. On Cyber Monday we get online and on #GivingTuesday we give back.  The theory behind#GivingTuesday is for the world to come together for one common purpose: to celebrate generosity and donate to their favorite charity.  Please help Aoli and other children living with CMT by donating to HNF's Therapeutic Research in Accelerated Discovery (TRIAD) program. Every dollar up to $10,000 will be matched by Aoli's dad for CMT research.

Meet Aoli: #GivingTuesday Honoree

Aoli is our beautiful daughter. She is 14 years old.  When we first adopted her from China, we were told that she had clubfoot and we had her ready for surgery and treatment the first week we got home. At our very first doctors appointment, we were told that she did not have clubfoot, that her condition was neuromuscular and that it was likely that she had CMT.
I guess many people have spent years being misdiagnosed, but that was not our issue. Our issue was getting up to speed on what CMT was and what we could do about it.  Thankfully our daughter is not the shrinking violet type and isn't easily dissuaded.  From that first day when the doctors told her why her foot dropped and why she had difficulty walking, she has had the attitude that she can deal with it.  She has been completely undaunted by this challenge which has made it nearly impossible for us, as her parents, to be distraught in any way. Her positive attitude is infectious and has made it easy for us to focus on practical solutions.
Aoli is mostly focused on learning english and math and on everyday 7th grade problems.   She likes to refer to my work with the Hereditary Neuropathy Foundation as my effort to help fix her feet. She brought me to tears when she asked her 3rd grade teacher if she could speak to her class as a group so that she could explain what her condition was, why her AFO braces were not something for them to be scared of, and how she was dealing with it.  The teachers told my wife and I that Aoli's talk with the class was one of the most inspiring moments they had witnessed in their classroom.  And the other children quickly befriended my daughter and were open to her direct approach to things which was equally rewarding.
In honor of Aoli's approach to things, I ask that we all help directly face the challenge of creating therapies and a cure for CMT. We will need funds to do this and to fuel the promising research that is taking place today. We are closer now to practical solutions to address this condition than we have ever been. Please join me on #GivingTuesday to raise funds so that together we can help put an end to CMT!

Happy #GivingTuesday!
It doesn't matter how much you give
Or what you give
Only that you give

CLICK TO DONATE TODAY!
Copyright © 2014 Hereditary Neuropathy Foundation, All rights reserved.
Thank you for joining the HNF mailing list!

Our mailing address is:
Hereditary Neuropathy Foundation
432 Park Avenue South, 4th Floor
New YorkNY 10016

***************************************

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 30 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing

Sunday, November 23, 2014

Soup Sunday- Pot Luck Chili


I am spending my Saturday nights this winter patrolling as member of the Alpine Valley patrol in East Troy Wisconsin.
This is my first year with this patrol, although I've been a member of the National Ski Patrol for 26 years.  Apparently my Saturday night crew has a patrol wide reputation for the great pot luck spread they put out every shift.  I suggested chili for our first group meal.

Since I suggested I also volunteered to contribute a version of my prize winning chili. There are as many variations of chili as their are cooks that create it. So here is my version. I've won a few prizes with this recipe.

I adapted it slightly leaving out the garlic since my Alcat test showed I have a high sensitivity to garlic.  The recipe was a big hit and it was a great night for skiing. It was 45 F, rare for winter in Wisconsin. I spent most of my night out skiing.  Chili was a great choice for our meal since I could leave it warming in a slow cooker and it was ready whenever anyone came in off the ski hill.

The job of the ski patrol is to provide first aid for injured skiers and snowboarders. So we sometimes have to wait for dinner while we take care of patients.  I'm really proud to be a member of the National Ski Patrol. I've met such wonderful people, including my new patrol mates!

1 lb ground turkey                             
½ cup chopped onion                                    
¾ cup water   
(14 oz) can diced tomatoes w/chilies
10 oz tomato sauce    
6 oz can tomato paste
6  oz chopped green chilies                           
½ cup chopped green pepper                         
3 teaspoons chili powder                               
½ teaspoon salt and pepper                           
2 teaspoons cayenne pepper                          
2 cans 15 oz can chili beans
                                               

In medium skillet, brown meat with onion and drain.  Add remaining ingredients except chili beans.  Bring to a boil. Reduce heat and simmer for 2 hours.  Stir in chili beans and simmer till thoroughly heated. Top with sour cream and cheese. Serve with corn chips.

This recipe freezes well, so freeze those leftovers for a great lunch or quick dinner.

Serves 8
******************
Chris Wodke, 1st row 3rd from left, Crystal Ridge Ski Patrol

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 30 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, para triathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing



****************************



Saturday, November 22, 2014

Super Food Saturday- Pumpkin Turkey Loaf

I promise I'm almost done with the pumpkin recipes.  Maybe one more left from an article in Triathlete magazine in October.  Normally we think of pie or cake or cookies when we think of eating pumpkin, so it's been fun to work pumpkin into some main dish creations.    When I started competing in triathlons a few years ago I decide I needed to improve my diet by starting to make some small changes. 

One of those changes was to eat more vegtables. That is a challenge for me since I don't really like many vegtables.  So I try to sneak them into food whenever possible. This recipe is a good example of that.  Pumpkin is really healty and works well in this recipe. The load will not be as firm as you may be used to. I left it in the pan when I sliced it.  I paired with some pasta and tomato sause. A perfect meal for the cold and rainy weekend we are having here in Wisconsin.



Pumpkin Turkey Loaf

1 small yellow onion chopped
1 tablespoon olive oil
2 sprigs fresh rosemary, chopped
1 15 ounce can pumpkin puree
½ cup white wine
1 cup quinoa
1 lb. ground turkey
3 tablespoons ketchup
1 tablespoon chili powder
1 teaspoon smoked chili powder
1 teaspoon cayenne pepper
1 teaspoon sea salt


Put oil in frying pan. Sauté onions for 3-5 minutes or until soft.  Add rosemary, pumpkin, wine and quinoa.  Cook for another 5 minutes. Quinoa will not cook through. Remove from heat and let cool.  In another bowl whisk together the rest of the ingredients. Mix into the turkey and add the pumpkin mixture.  Spray a loaf pan with cooking spray. Shape mixture into a loaf in the pan. Bake at 350 F for 1 hour or until cook through.  Mixture will not be as firm as regular meatloaf.


Super Food Featured: Pumpkin

********************

Chris Wodke at PATCO Dallas 2014

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 30 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing

Thursday, November 20, 2014

Book Review-Racing Weight

Book Review- Racing Weight, How to Get Lean for Peak Performance- 6-Step Plan for Endurance Athletes
By Matt FitzGerald




This book is worth the price for anyone that needs nutrition. There are lots of great tools in this book including:

  • A table to calculate your optimum body weight target
  • How to score your diet quality
  • A table of high quality carbohydrate foods
  • A guide to daily carbohydrate intake based on workout volume
  • Strength training for a leaner body.

The book had good advice on super foods to eat to boost diet quality.
It was really nice to be able to figure out how much I should weight for optimum performance.  The good news I was in the right range already, so this book was a good tool to affirm I’ve been doing the right things.  So Part III of the book told me how to fine tune my diet.

If you are at more of the starting level part II will give you 6 Steps to Peak Performance including:
  • Managing Appetite
  • Diet Quality
  • Balancing Energy Sources
  • Monitoring
  • Nutrient Timing
  • Training for Racing Weight.

This book is a great addition to any serious athlete. Working out is not enough to achieve your best performance. This book will help you push even farther by managing your nutrition. I found this a great resource and well worth keeping on your reference shelf.

Nutrition has been the last frontier in my training life.  This book does not list any food as bad. It take the approach to be the best athlete, you need to eat nutrient dense foods. To get high quality performance from your body, you need to plan what you are going to put into your body.

The author is an endurance sportswriter. He is a certified sports nutritionist that has consulted for a number of companies. He has conducted peer reviews for the Journal of International Society of Sports Nutrition.  He has coached runners and triathletes, in addition to being an endurance athlete for 30 years.

His other titles include:

The New Rules of Marathon and Half Marathon Nutrition
Brain Training for Runners
Triathlete Magazine’s Essential Week by Week Training Guide

Iron War


*******************
Chris Wodke at Aquathon National Championship El Reno, Ok 2014


Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 30 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing

Sunday, November 16, 2014

Soup Sunday- Chicken Pho


It's snowing here in Milwaukee as I sit in my office and put together this blog.  It's gray and 30 F, perfect chicken soup weather.

If you want to try a little different type of chicken soup then give this recipe a try. Pho is a staple of Southeast Asian cuisine. If you want to give this soup a try before you make it, stop into your local Vietnamese restaurant. The menu will feature many different versions of Pho since it is pretty much one of their national dishes.

Every cook may have a bit different version of this soup, so feel free to change things around a bit.
Lime wedges are commonly served with this type of food. Top your soup with chopped cilantro and a squirt from the lime wedge before you eat.

You can also use mint and basil in addition to the cilantro. I did not have any around today and the frost has killed all my mint.  It is ok to adjust a bit with ingredients you have in the house or that suit your tastes.

Feel free to slurp the noodles, it's how the natives do it.  A bowl makes a great light lunch or pair with some spring or egg rolls for a more hearty meal.

Chicken Pho



6 ounces rice noodles
1 tablespoon grape seed oil
½ pound ground chicken
1 tablespoon fish sauce
1 inch piece of ginger chopped
5 cups chicken broth
1 cup sliced mushrooms (Shitake if you have them, I used portobello)
1 cup snow peas
2 stalks celery
3 dried red Thai chili peppers
1 bunch scallions chopped, white part only
2 large eggs lightly beaten
2 cups fresh bean sprouts
Fresh cilantro chopped
1 lime cut into wedges

Prepare rice noodles according to package directions.  Drain noodles and rinse with cold water. Set noodles aside.  Heat oil in stockpot over medium heat, add chicken, fish sauce, mushrooms and ginger.  When the meat is no longer pink, add stock, chili peppers, celery and scallions.  Bring to a boil, then reduce heat and simmer for 5 minutes.  Add egg, stirring until they are cooked.  Stir in pea pods and bean sprouts and cooked noodles.  Ladle into soup bowls and serve cilantro and lime wedges.


Serves 4


************************
Chris Wodke at Aquathon National Championship  El Reno, OK 2014

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 30 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing

Saturday, November 15, 2014

Superfood Saturday- Vegan Pumpkin Pancakes



 It is 20 F in Milwaukee this morning and it is only November 15th! This is the same way our brutal winter started last year so I hope this early freeze is not a sign of things to come. Some of the outlying areas were as low as 6F this morning. I live close to Lake Michigan and that keeps the temperatures a bit warmer in the winter and cooler in the summer.

I start my ski season this weekend as a member of the ski patrol at Alpine Valley Resort in East Troy Wisconsin. So I needed a good breakfast to start my day. It is my first year with this patrol. My former ski hill decided last year they did not want volunteers any longer.  Several of my former patrol mates also moved to this patrol and it will be great to see them.

 I also start training next week and I pay more attention to what I am eating.  This is a hearty and healthy recipe that will help fuel my training.  My first race is January 10th, a cross country ski race, so I guess I better get used to the cold.

The pancakes stick more than other recipes I've made, so be sure to use enough oil in your frying pan.
Like any of my recipes, feel free to vary the ingredients, especially the flours. The recipe I adapted this from called for 1 1/2 of all white flour. I found the batter was too thin and I added the wheat flour and oat bran to make it a bit healthier. If you don't have oat bran, use a similar amount of wheat or white flour.  Enjoy!

Vegan Pumpkin Pancakes

1 ½ cup all purpose flour
½ cup whole wheat flour
½ cup oat bran
2 tablespoons brown sugar
1 tablespoon pumpkin pie spice
2 cups coconut milk
2 tablespoons apple cider vinegar
½ cup pumpkin butter or 1 cup pumpkin puree
3 tablespoons melted coconut oil, plus more for griddle
1 teaspoon orange extract

Mix together the dry ingredients in a large mixing bowl.  In another bowl combine the wet ingredients.  Beat with a whisk for about a minute.

Add the wet ingredients to the dry and mix until just combined. The batter may be a little lumpy. Allow the batter to sit for a few minutes so the baking soda can activate.

Heat frying pan (I use cast iron) and add coconut oil.  Use a ¼ cup measuring cup ladle the batter onto your griddle.  Allow to cook until you see bubbles form on the surface and the edges begin to brown.  Flip the pancake and allow to cook on the other side.

When finished I place the pancakes onto a baking sheet and keep warm in a 300 F oven.

Keep adding coconut oil to the griddle if needed. I found the pancakes absorbed the coconut oil and I had to keep adding.

Serve with maple syrup. You can also add fruit like raspberries, apples, or bananas and a handful of chopped nuts.


Serves 6

Superfoods in this recipe: Pumpkin, apple cider vinegar, coconut oil, oat bran.

**************************

Chris Wodke at Aquathlon National Championship 2014

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 30 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing