The following recipe is courtesy of Tara Coleman, a certified clinical nutritionist in San Diego. Tara has developed a practical approach to nutrition that offers our endurance community straightforward information to take performance to new levels. She can be reached at mailto:tara@taracoleman.com for additional information about individualized food and supplement health programs.

[tara@taracoleman.com|http://active.typepad.com/.shared/image.html?/photos/uncategorized/2007/05/22/quinoa.jpg]Quinoa (pronounced ?keen-wa?) is a nutritious grain that I integrate into all of my clients? meal plans. It originated in the Andes highlands and was revered as a sacred crop by the Incan civilization. During the European occupation of South America, the conquistadors overlooked quinoa and favored the potato as a staple of their diet ? and French fry lovers everywhere have rejoiced ever since! Today, however, quinoa has been embraced for its versatility and impressive nutritional profile.

Quinoa has a high level of protein (15 percent) and is one of the few non-animal sources of complete protein. It is also gluten-free and contains none of the allergens common to many grains. It is high in fiber and low-glycemic, providing sustained energy for both training and event day.

Quinoa has a texture similar to cous cous with a pleasant nutty flavor. It is found packaged or in bulk at most health food stores and can replace rice or cous cous in any recipe. Quinoa is cooked in a 2-to-1 water-to-quinoa ratio or in a rice cooker. It can also be toasted over low heat and added to granola or fruit for a quick snack. For those that are a little more adventurous try the recipe below:

Sweet and Spicy Toasted Quinoa

1 cup dry quinoa

2 cups water

1 tbsp fresh ginger root, chopped

1 small jalapeno pepper, seeded and chopped

1/4 tsp salt

1 cup fresh cilantro, chopped

1/4 cup fresh mint leaves. chopped

1 quarter red onion, chopped

4 tbsp limejuice

2 tsp olive oil

1/4 cup walnut pieces

1 can mandarin oranges, drained

Toast the dry quinoa in a non-stick skillet over medium heat. Stir consistently for about five minutes making sure not to burn. In a separate pot, bring the water, ginger, jalapeno, and salt to a boil. Add the toasted quinoa and reduce the heat to low. Cover the pot and simmer until the liquid is absorbed, about 10 minutes.

Remove from heat, fluff with a fork and allow to cool. Add the remaining ingredients and stir until well blended. Serve cool.

Total Prep Time ? 30 minutes

Servings ? 4

This dish makes an excellent side for chicken or grilled fish. You can also mix in canned tuna or chicken for a quick meal on the go.

Enjoy!

[http://active.typepad.com/.shared/image.html?/photos/uncategorized/2007/05/15/woodbat.jpg]In response to Trish's post, the New York City Council banned metal bats in high school baseball because of a belief that such bats increase the risk of injury. The decision to change the rules for one geographical location has potential repercussions that may provide an unfair advantage to athletes elsewhere who aren’t forced to use wooden bats. It is paramount that consistency is restored throughout the National Federation of State High School Associations (NFSH) in order to preserve the integrity of the sport. 

In the endurance-sports world, competitors abide by the many rules and regulations set forth and enforced by larger governing bodies. The International Cycling Union (UCI), which sets industry standards governing the rules for competitive cycling, enforces a rule relevant to the metal-versus-wooden bat debate. The UCI does not have rules for which materials may be used for bicycles because there is minimum mass limit of no less than 6.8 kg (~15 lbs). With a baseline rule established for weight, a rider with greater financial resources will not have a significant advantage over a rider with inferior sponsorship. Thus the focus shifts to the individual rider’s level of fitness, skill and team strategy.

In baseball, the NFSH has an equivalent role to the UCI. And similar to bikes, bats have design restrictions too. In high school baseball in the United States, the bat is not allowed to be more than 2 5/8 inches in diameter and 42 inches in length. The difference between inches of length and ounces of weight must be no greater than 3. An example of this is that a 34-inch bat must weigh at least 31 ounces.

With these restrictions in place, there is predictability in performance allowing athletes to showcase their skills on a level playing field. Thus, the high school athlete that has what it takes will stand out to scouts and be recruited to play at the college level. It has already been determined, by the recent court ruling, that metal and composite bats produce faster, harder and longer hits than wooden bats. If New York or only a few places ban metal bats, then these players will be at a disadvantage. The resulting discrepancy in performance across the nation will skew statistics and the integrity of the sport will be diminished. There must be a uniform ruling -- if this is going to happen in New York, it must also hold true for all of high school baseball.

[http://active.typepad.com/.shared/image.html?/photos/uncategorized/2007/05/15/74144244.jpg]Today was the first day of arbitration for Floyd Landis and his team of defense attorneys at Pepperdine University in Malibu, Calif. The U.S. Anti-Doping Agency (USADA) accused Landis of using banned synthetic testosterone during his 2006 Tour de France win. Landis’ urinalysis, conducted following his outstanding performance in Stage 17, showed an 11-1 testosterone-to-epitestosterone ratio. According to the USADA, anything higher than 4-1 can be considered a positive test.

Although the credibility of the science and ethics at the French national anti-doping lab has been questioned before, the USADA has never had a charge overturned in 35 cases since it was formed in 2000.

If Landis is found guilty, he will be the first cyclist in the 104-year history of the Tour de France to be stripped of his title and serve a two-year suspension from racing. If he loses this appeal, he has the chance to appeal one last time to the Court of Arbitration for Sport, and their decision will be final.

Landis insisted on turning his arbitration hearing into a public process in an effort to expose what he believes is the fraudulent way the USADA and its industry partners do business. The case, which has been in and out of proceedings for 10 months, is set to conclude by next Wednesday. Stay tuned for more updates and be sure to check out: Martin Dugard on the Landis trail -- Day One.

(Photo provided by Gettyimages / Photographer Gabriel Bouys)

Triathletes who begin at the Sprint-distance level and aspire to race the Olympic distance remain confident during the small incremental increase in training and strategy needed to compete at the next level. The same gradual progression in difficulty holds true for Olympic-distance triathletes who advance to the Ironman 70.3 level. In stark contrast, there remains a 70.3-mile disparity between the Ironman 70.3 and full-length Ironman race that prevents scores of professional triathletes from advancing to the Ironman.

Triathletes will use competition at the Ironman 70.3 level as a base throughout the season before raising their training intensity for one specific Ironman event. In order to make this leap of faith, an athlete must be completely dedicated to training and race strategy while training twice as much as before. This may all change in the near future with the introduction of the Triathlon One O One series which launched last week in Bradenton, Fla.

Swim: 1.86mi (3km)

Bike:  80.6mi (130km)

Run:  18.6mi (30km)    

Total: 101.06 miles (166km)

Although this distance is not new to the world of triathlon, the fact that the series is slated to expand next year and total 20 events worldwide by 2010 will have an impact on the industry. Offering a distance that bridges the gap between half and full Ironman will act as an incentive for Ironman 70.3 contestants to take another step forward. This may also create a level playing field for competition between Ironman and Ironman 70.3 specialists. The series is too young to predict which group will excel but it is certain that the $50,000 professional prize purse and the Triathlon One O One Championship featuring a $150,000 professional prize purse will lure plenty of contestants to the starting line.

The 101.0- mile race will head to Clearlake, Calif., in June, followed by Halifax, Nova Scotia, in September and finally culminating in November with the One O One Championship in The Woodlands, Texas. Click on any of the links to register today.

The 15-year-old paralympic swimmer, Jessica Long, is the first paralympic athlete to win the AAU James E. Sullivan Award. This prestigious award has been presented annually since 1930 and recognizes the best amateur athlete in the United States. Long, who produced 18 world record-breaking performances in 2006, was selected from a field of 15 finalists, including swimming superstar Michael Phelps, Notre Dame quarterback Brady Quinn, speedskater Apolo Ohno and figure skater Sasha Cohen.

Long was born in Siberia and adopted from a Russian orphanage at the age of 13 months by an American couple. Due to deformities, her legs were amputated below the knee when she was 18 months old. Long enjoyed many different sports during her childhood with prostheses, but found swimming to be her strength.

Since hitting the water, Long has set and re-set a multitude of paralympic swimming records. In addition to establishing herself as a role model and mentor for kids with physical disabilities, her recent Sullivan Award win reaches a great milestone for paralympic swimming and paralympic sports.

Click here, for more information about Jessica Long and her accomplishments.

The sixth annual Teva Mountain Games is returning to Vail, Colo. May 30 - June 3. This is the country's largest adventure sports festival celebrating mountain sports, soul and culture. This week-long gathering of professional and amateur outdoor adventure athletes from around the world will feature competition in multiple sports including: freeride mountain biking and big air, cross country racing and the Vail hill climb, freestyle and extreme kayaking, kayak and raft paddlecross, bouldering, speed and dyno climbing, trail running championships, and the Ultimate Mountain Challenge. To Register for events, click here.

Floyd Landis is set to compete as a member of Team Athletes for a Cure in the Ultimate Mountain Challenge. This event is just eight months after the current/tentative/putative/besieged/etc. 2006 Tour de France winner underwent major hip surgery. Click here to read the full story.

In addition to the athletic events, the Teva Mountain Games will include an adventure photography competition, a film competition, an interactive exhibition and demo area, live music and the prestigious Everest Awards ceremony.

Saturday morning is supposed to be a 20-mile training run according to my over the counter training regiment for the San Diego Rock 'n' Roll Marathon. Instead, I will up the ante and attempt my first ultramarathon. My decision to run the Lake Hodges 50K has been inspired in part by the many endurance athletes that I learn about everyday here at Active.com. My other source of motivation comes from my lack of experience at such high mileage. In fact, leading up to this point, I have never logged a run greater than 18 miles. The decision to go even farther is not made in haste; it is based on careful research into ultra events. I've formulated a game plan that will take me to the finish line without risking my health for the race in June.

First and foremost, I have already run the entire race course in sections. I can visualize my approach while maintaining a psychological edge when the going gets tough. Secondly, my goal to cross the finish line within an eight-hour limit requires a pace that is faster than 15 minutes per mile. This is easily achieved by utilizing the keystone of this plan; the 5-to-1 ratio. After each five minute interval of running, I will walk for one minute and repeat this method for the five or more hours that it takes to cross the finish line, all the while conserving energy for later in the race by avoiding running up steep hills.

This race will also serve as a test of my in-race nutrition. I will finally be able to experience the stress on my gastrointestinal system (GI), while ingesting water and endurance fuel for a prolonged period of time. I'll have a water bottle strapped to each hand. The first bottle will contain plain water which I will refill at the seven aid stations throughout the race. The second water bottle will be a highly concentrated blend of two endurance formulas containing a 7-to-1 carbohydrate-to-soy protein ratio. This fuel also contains all the necessary electrolytes and calories, allowing me to travel without any other fuel. At the 16.2-mile aid station, friends will bring my drop bag containing fresh running socks, shirt, hat, sunscreen, Aleve and more endurance fuel for the remaining 15 miles of the course.

My nine weeks of conditioning, experience on the race course, in-race nutrition plan, support crew and will to succeed should be all I need to achieve my goal of finishing the ultramarathon. I hope to better understand how my body will react during the stress of prolonged activity and high mileage. I will then apply this knowledge and make the necessary adjustments to both my training regimen and my in-race nutrition to handle the intensity of a faster pace during the San Diego Rock 'n' Roll Marathon in nine weeks. Check back on Monday for a recap of this event and find out how it all plays out.

Last week, Paul Staso canceled his transcontinental-campaign, P.A.C.E. Bike 2007, due to a series of unfortunate events. Less than one week after retuning home to his family, Staso has vowed to continue promoting youth fitness in America. This time, he won?t be traveling by foot or bike -- he'll be driving. On April 30, Staso will travel to Delaware and begin a one-month, cross-country speaking tour at schools along the route that he ran during his P.A.C.E Run 2006.

Staso has shifted gears from fitness to logistics in a last-minute effort to raise funds for his journey. Six-thousand miles of driving in a month is a daunting task, but nothing like his 3,260-mile east-to-west-coast run in 2006. Without the physical burden, Staso will benefit from increased energy during P.A.C.E. Tour 2007 and will make frequent stops to conduct quality motivational presentations and raise awareness in children about the importance of health and fitness.

[series of unfortunate events|http://active.typepad.com/.shared/image.html?/photos/uncategorized/2007/05/08/pacetour.jpg] Staso's real-life struggle during his attempt to cycle across the country has created a more endearing persona. Instead of Staso being viewed as an athlete that is capable of the extraordinary, he now has more human-like characteristics associated with him. This new platform will allow Staso to reach a greater audience of children who have experienced a similar struggle with setting and reaching goals. Our thoughts and support are with Staso as he continues Promoting Active Children Everywhere.