A fresh approach...

We've decided that we'd like to create some regular features for this little blog site.

So, Mondays will be "Nutrition Day!" Since that's one of the most frequently asked questions around here, we thought we'd address it first each week. We'll provide you a little tip for better eating and a recipe to go along with it.

The rest of the week? Well, Tuesday will be flexibility and warm up day, Wednesday will be strength day, Thursday is speed/agility/quickness day and on Friday it's open subject day. We'll also update you on the stats from the athletes we train for the sports/seasons in which they're participating.

So...without further ado...here's your nutrition stuff for this Monday!
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Have you ever wondered how much fiber is "enough?" For men, it's generally 30 to 35 grams per day, including both types (soluble and insoluble - soluble is the one that keeps the cardiovascular system clean and insoluble helps move things along the digestive tract. That's a simple perspective on the types). For women, 25 to 30 grams per day, again, including both types.

How do you get that much fiber? Well, many people use a psyllium (SILL-yum) supplement. However, reasearch shows that psyllium supplements do a poor job of reducing C-reactive proteins in the body. C-Reactive Proteins, or CRP's, are markers for inflammation, particularly in the blood vessels. Obese people and people at cardiovascular risk need to be attentive to this particular marker, since it is a reliable indicator of heartattack and stroke risk.

So, what to do? Include fiber from numerous dietary sources. Try these sources:

• Fruits - Eat fruit with edible skin. Apples, pears, peaches, plums, berries of all kinds (berries ROCK, since they include lots of other benefits like antioxidant power!)
• Vegetables - That's right. Veggies. Especially cruciferous veggies like broccoli, cauliflower, celery, dark leafy greens and onions, asparagus, cucumbers, garlic and other salad foods also count!
• WHOLE grains - We're talking whole grains like oat bran, steel cut oats (just better than regular oatmeal, period), barley, quinoa (a delicious pasta substitute!) and rice - brown, long grain and wild rice.
• Beans and lentils - Beans, beans good for your heart, the more you eat...the more fiber you get, silly! Many also contain very beneficial proteins. Whether you're trying to lose weight or gain muscle, these babies are powerful!

If you want to add a few grams of whole grain fiber to your diet in a delicious way, try Prograde Cravers Snacks. They have 3 grams of fiber from rice and oats, organic chocolate, and they taste amazing!

Now here's a delicious, high fiber recipe for chili:

White Chicken Chipotle Chili

Makes 6 servings

Description
Chipotle peppers are jalapeños that have been dried and smoked. They come canned, packed in adobo (a tomato-based sauce); you can find them in the Hispanic or ethnic foods aisle of your market. Beware: Unless you like your chili super-hot, remove the seeds from the peppers before adding.

Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped
4 boneless, skinless chicken breast halves (1 3/4 pounds), cut into 1-inch chunks
2 teaspoons chili powder
2 teaspoons ground cumin
Salt and black pepper
3 (14.5-ounce) cans white kidney or cannellini beans, drained (save 1/2 cup draining liquid) and rinsed
2 cups reduced-sodium chicken broth, divided
1 teaspoon canned chipotle chili, seeded and minced
1/2 cup nonfat half-and-half

Garnishes: Shredded reduced-fat Monterey Jack cheese, chopped fresh cilantro leaves

Instructions:
1. Warm the oil in a large saucepan or Dutch oven over medium-low heat. Add onion; cook 4 minutes, stirring. Push onions to one side; add chicken to skillet and sprinkle with chili powder, cumin, salt, and pepper. Cook 5 minutes, stirring.
2. Increase heat to medium-high. Add 2 cans of beans and draining liquid, 1 1/4 cups broth, and chipotle; bring to a simmer. Cook 10 minutes, until chicken is cooked through.
3. Meanwhile, combine remaining 1 can of beans and 3/4 cup broth in bowl of food processor. Puree until smooth, then add to soup in pot, along with half-and-half. Simmer a few minutes, stirring, until ingredients are warmed through and flavors incorporate. Serve hot; garnish with cheese and cilantro.

Nutritional Information:
360 calories
5 g total fat (1 g sat)
85 mg cholesterol
33 g carbohydrate
41 g protein
8 g fiber
671 mg sodium

Enjoy!