viernes, junio 10, 2011
Gardening For Triathletes ( el triatleta jardinero )
Gardening For Triathletes
Published: Jun 9th 2011 4:07 PM UTC by Nutrition
Author Adam Kelinson explains why growing your own food can be one of the best ways to achieve an ideal diet.
Written by: Adam Kelinson
One of the first things I say to my clients before redefining their relationship with food is: “Nutritional success requires personal participation and responsibility.” There are many aspects to this, but nothing exemplifies it better than growing some of your own food. For most, this is a far-reaching a concept amid a lifestyle that’s already challenged to find the time to shop, cook and eat healthy. However, gardening comes in all forms, and there’s endless information available that can make it a low-maintenance, enriching experience.
Consider this: If the front-end work of gardening took you as much time as two trips to the market, wouldn’t it be easier to have instant access to fresh produce than to always have to drive to buy it? Here are a few gardening tips to get you started:
- Get in the (right) zone
Spring is planting season, but before you can put seed to soil “you need to know what hardiness zone you live in,” says Katie Green, the garden manager at Garden of Eve Organic Farm and Market in Riverhead, N.Y. You can find your local zone by typing your zip code into the calculator at Garden.org/zipzone. This will give you the time of the year, post-frost, when it is safe to plant.
- Keep it simple
Grow things you like to eat that are also simple and reliable, suggests Peter Garnham, the master gardener at the EECO Farm in East Hampton, N.Y. Green suggests items such as lettuce, Asian greens (bok choy and tatsoi), radishes, herbs (parsley, basil, chives) and arugula. These are quick-growing, which means they are ready to harvest after a month, and can also be planted in pots.
- Prep properly
Preparing containers for planting is simple: All you need is a ratio of one-third compost to two-thirds potting soil. Avoid using soil from your backyard because it does not have the necessary aeration. Your local garden supply store will have the products and information to assist you. Prepackaged kits are simple and great for the whole family, such as those from Earthbox.com, which are organic and even self-watering. Purchasing seedlings is also an option with a similar, but not equivalent, diversity of plants to choose from. Green says this works best for plants such as tomatoes, which require extra care when started from the seed.
- Supervise your seeds
Once you’re done planting, it’s all about the management. The more love you give, the more love you get. Plants in containers require more watering, so Green suggests putting your plants in a location you pass frequently, and to “choose one day a week, written on your calendar, that you will water, fertilize and inspect your plants.” Eventually you won’t need the reminder.
The most important thing to do when growing your own food is to enjoy your product. Happy planting!
*For recipes on how to use your garden food and seasonal tips on gardening, check out Adam Kelinson’s book “The Athlete’s Plate: Real Food for High Performance” and visit http://Organicperformance.com.
The Athlete's Plate
Real Food for High Performance
Living the active lifestyle doesn't always leave time to shop for and prepare great meals. But for fuel-starved endurance athletes, there is no substitute for real food.
In The Athlete's Plate, professional chef and endurance athlete Adam Kelinson makes preparing great meals a pleasure. Kelinson guides readers through the grocery store and farmer's market, teaching how to shop locally and in season. In the kitchen, he supplies 85 delicious recipes designed for quick and easy preparation.
The Athlete's Plate offers a no-nonsense approach to food, making it easy to eat well. Kelinson explains the principles of sports nutrition and how a seasonal, whole-foods shopping strategy meshes with the endurance sports lifestyle.
The Athlete's Plate offers a worry-free way to balanced nutrition, incorporating all the nutrients athletes need to fuel and recover for training and racing.
Paperback. Color photographs, charts, and tables throughout.
7 ½” x 10”, 300 pp., $24.95, 978-1-934030-46-2
Download the Table of contents and FREE RECIPES! (414kb pdf).
“When it comes to providing what the human body needs for performance and health, science hasn't caught up with nature. Too many athletes depend on food supplements. In The Athlete's Plate, Adam Kelinson details how to use real food to meet your athletic needs.” — Joe Friel, world-recognized endurance sports coach and founder of TrainingBible Coaching
“The Athlete's Plate is more than a recipe book. It is tool that empowers athletes to manage the nourishment and fueling of their bodies with confidence and pleasure.” — Matt Fitzgerald, author of Brain Training for Runners and Racing Weight: How to Get Lean for Peak Performance
“My wife and I really enjoy trying Adam’s recipes in The Athlete’s Plate. I believe they cater to athletes who need quality nutrition in their diet.” — George Hincapie, U.S. PRO Road Cycling Champion and Olympic cyclist
“The Athlete's Plate is a great book that I strongly recommend to any elite and recreational athlete. After so many confusing and misleading nutritional books and diets for athletes, it is great to see a smart book full of well balanced foods with real, normal, and easy-to-prepare recipes. Finally, a nutrition book that makes sense!.” — Dr. Inigo San Millan, PhD, Sports Nutritionist and Exercise Physiologist for pro cycling’s Team Garmin-Transitions
“The Athlete’s Plate offers a simple solution to the mind-numbing complexity of the modern diet and gives you the tools you need to change your nutritional lifestyle.” — Triathlete magazine
"I found The Athlete’s Plate helpful for myself and my athletic patients. Great info, great format." — Jordan D. Metzl, MD, sports medicine physician, 28-time marathon runner and 8-time Ironman® finisher
“Want to 'get real' with not only your diet and performances but also how in your food choices affect your community and the planet? The Athlete's Plate is the book for you. It’s a wealth of keepin’ it real for athletes while offering down-to-earth, yummy recipes for everyone!” — Terri Schneider, elite triathlete, coach, and author of Triathlon Revolution: Training, Technique, and Inspiration
“Chock full of real food recipes as well as many insightful kitchen tips, The Athlete’s Plate is an indispensible tool for the avid or even recreational athlete. Chef Kelinson has assembled a vast array of foods that will not only make you feel better before, during, or after exercise, but will also inspire you to become a better cook!” — Peter Ryan, CCC, Executive Chef Instructor, Cook Street School of Culinary Arts
“My career in sports medicine has shown me the critical importance of real food. The athletes I treat recover from injury more quickly when they nourish their bodies with care. Adam Kelinson's book The Athlete's Plate is an authoritative guide on how to eat well for health and fitness.” — Joseph Maroon, MD, neurosurgeon for the Pittsburgh Steelers, Ironman® triathlete, and author of The Longevity Factor
“The Athlete’s Plate details a holistic approach to nutrition for athletes. As a runner who will never be a high performance athlete, I appreciate that my nutritional needs are addressed in the book as well. If you live an active lifestyle, you can benefit from the whole food nutritional guidelines found throughout the pages.” — Run Oregon
“The Athlete's Plate aims to show us how we can replace prepared foods with whole foods and find ourselves stronger, leaner and faster. Kelinson’s experience as an athlete, nutritionist, environmentalist and chef comes through on nearly every page.” — BikeWorldNews.com
“The Athlete's Plate will not only change your life, it will make it taste better.” — Nicolas Müller, professional snowboarder and 2005 Transworld Snowboarder of the Year
“Adam Kelinson is truly operating at the top of his game. I’ve never met anyone who can make motivation, discipline and determination—not to mention kale!—taste so good. He should be your go-to guy whether you need to look your absolute best at an awards ceremony or make some healthy, positive changes in the way you nourish yourself. Your body will thank you!” — Mariska Hargitay, Law & Order: Special Victims Unit and winner of Golden Globe and Emmy awards
“Adam Kelinson is the Michael Pollan of the athletic world. The Athlete's Plate provides insight into how America got into trouble with food and tells us how we can get back on track. It's perhaps the best book on sports nutrition I've ever read.” — Pete Williams, host of The Fitness Buff Show and author of Core Performance
About Adam Kelinson
Adam Kelinson is a professional chef, three-time Ironman, and the founder of Organic Performance, a nutrition consulting company. Kelinson has cooked and consulted for athletes, celebrities, and business executives. He has written on diet and nutrition for TrailRunner, Inside Triathlon, xtri.com, Dietwatch.com, and is the Nutritional Director for the Silverman Full Distance Triathlon.