Get the Balance Right

Eating right feels as good as it tastes!


I have always been interested in nutrition, healthy lifestyles and their effects on overall well being, but since I became a Pro athlete in 2002 it has been more of an obsession.
Well fact is, we are what we eat. It is that simple. The health benefits and the improvement in overall well being due to proper nutrition are undeniable. From here on out I want to share some of my thoughts and knowledge, as well as personal experience about how to fuel your body, how exercising effects our hormone levels and vice versa, yoga and finding inner balance, body work, healing with whole foods, longevity, time management and prioritizing, and the life style of a pro athlete. I am looking forward to any kind of comments, feedback or questions. Let me know what you think!

This weekend my mother called me and told me that once again her blood pressure has been elevated and so is her blood cholesterol. If her levels get very high she takes medication. It is hard for me to agree on this because there is so much more she could do to lower her blood pressure and cholesterol so she wouldn’t have to take any prescription drugs. Just a change of diet from mostly refined, processed food to a diet based on whole grains and vegetables in conjunction with mild daily exercise should make a significant difference. Paul Pitchford’s book healing with Whole Foods mentions a study on a person with chronic high blood pressure. After a two-week training seminar on how to lower blood pressure the individual did no longer need his medication. The seminar taught principles of a whole food diet based on whole cereal grains, legumes vegetables, fruits, nuts, seeds, salad greens and sprouts, as well as stress relieving techniques such as meditation, acupressure and t’ai chi.

A lot of health problems these days are linked to poor diet and excessive and poor-quality fat intake, which I always have been curious about. The studies I found show that in the average American diet the upper limit of fat intake is overstepped. That’s a scary thought when you keep in mind that a high fat diet promotes obesity, heart disease, tumors, cancer, liver disorders, to just name a few conditions.

So, for a more balanced and heart healthier diet it is important to eliminate most of the saturated fat which leads to high cholesterol as well as increase the intake of omega-3 fatty acids. A chronically elevated blood cholesterol, I learned, leads to hardening and thickening of the arteries, heart disease and high blood pressure. Omega-3’s are known to cleanse the arteries and help reduce the effects of harmful fats and cholesterol, increase the metabolism and the rate of fat burn-off, to minimize circulatory disorders, to be anti-inflammatory, etc.. Sources of omega-3’s are for example fish, (salmon, tuna), nuts (walnuts, almonds), as well as flaxseed oil, which I am most familiar with. I take 1 tablespoon per day, to treat a condition the recommended dosage I found is 2 tablespoons. My diet also consists of high quality foods. I basically try to stay away from all the processed and refined stuff and eat as fresh and natural as possible. It seems to work. When I had blood work done to get onto a life insurance plan not to long ago my cholesterol level and the proteins they tested for which are associated with artery disease were below average.
So, just a few recommendations from personal experience. I made these changes gradual and feel much better when I stick to this diet:



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For me this diet and my flaxseed oil every day made a huge difference in how I feel. It adds to my overall wellbeing and helps me to perform as an athlete at the highest level. Mom, I hope you read this, too!

Soba Noodle Dish

Easy, Quick & Delicious



This has been a staple in our diet, and is not only a dish we love, but is easy to make:

Green Tea Soba Noodle Salad with Sesame-crusted Tofu
Serves 6

Vinaigrette
11/2-inch piece of ginger, peeled and coarsely chopped
1/4 cup reduced-sodium soy sauce
3 Tbs. rice vinegar
2 Tbs. honey
2 Tbs. lemon juice
1/2 tsp. lemon zest
1/2 tsp. salt
2 Tbs. canola oil
1 Tbs. toasted sesame oil
1/2 tsp. chili oil

Salad
10 oz. firm tofu
12 oz. dried green tea soba noodles
1/4 cup black and white sesame seeds
1 Tbs. canola oil
1 small hot house cucumber, cut into thin half-moons, about 1 cup
1/2 cup grated carrot
4 green onions, thinly sliced
2 Tbs. chopped cilantro

1. To make Vinaigrette: Put all ingredients except canola, sesame and chili oils into food processor, and process until smooth. Slowly add oils through feed tube until well combined. Set aside.

2. To make Salad: Slice tofu into 1-inch cubes, and drain on paper towels. Set aside.

3. After cooking soba noodles per package directions, plunge in an ice bath, and drain. Set aside.

4. Place sesame seeds on plate, and press tofu cubes into sesame seeds until coated on all sides.

5. Set large skillet over medium heat, and add oil. Transfer tofu to skillet, and cook tofu 1–2 minutes on each side, or until white seeds turn golden. Remove, and put on paper towel–lined plate to drain.

6. Place noodles, cucumbers, carrots, green onions and cilantro into large bowl. Add vinaigrette, and toss to combine. Arrange on individual serving plates, edge with cubes of tofu, and serve.

PER SERVING: 436 CAL; 18G PROT; 18G TOTAL FAT (2G SAT. FAT); 52G CARB; 0MG CHOL; 685MG SOD; 5G FIBER; 9G SUGARS