Apolo Ono is no slouch on the ice.  No surprise then that he is no slouch in the gym.  Check out this video of one of his workouts that not only includes some great squatting, but some intense one-leg plyo jumping. Very cool.

A new paper in the Archives of Internal Medicine found that women who strength train score higher on cognitive tests.

Older women who did an hour or two of strength training exercises each week had improved cognitive function a year later, scoring higher on tests of the brain processes responsible for planning and executing tasks, a new study has found.

The Women (ages 65 to 75) were all put on a strength training program for a full year.

A year later, the women who did strength training had improved their performance on tests of so-called executive function by 10.9 percent to 12.6 percent, while those assigned to balance and toning exercises experienced a slight deterioration — 0.5 percent. The improvements in the strength training group included an enhanced ability to make decisions, resolve conflicts and focus on subjects without being distracted by competing stimuli.

Notice that the control group still exercised, but only did “toning” and “balance” work and saw a slight deterioration in cognitive function.  This is the kind of stuff you’d do in a Yoga class, or even an aerobics class.  Those things are great (even essential).  But, without a dedicated strength training program, you’re selling yourself short – apparently even your brain!

I stole this from an Article in Olympic Coach Magazine (the same one I referenced below)

I quote it in full:

Turkey Chili
Serves 6

Ingredients:
1 Tbs Olive oil
16 oz Ground turkey (93% lean)
2 Tbs Garlic, minced
1 cup Diced onion
1 cup Diced bell pepper
1-12 oz Dark Beer or Broth
2-14oz cans Diced Tomatoes
1 can Campbell’s Healthy Request Cream of Celery Soup
1 can Low Sodium Black Beans
2 cups Frozen, shelled edamame
MRS DASH Southwest Chipotle Spice to taste

Preparation:

1. In a large sauce pan, sauté ground turkey in olive oil until brown. Add MRS DASH spice blend and garlic and cook for 3 minutes.
2. Add onions and peppers and cook until onions are soft (approx 5 min).
3. Add dark beer or broth and simmer until 75% reduced.
4. Add canned tomatoes, beans, and cream of celery soup. Stir well, cover, and simmer over low heat for 30-45 minutes.
5. Add frozen edamame, cover, and simmer an additional 10 minutes.
6. Feel free to spice it up at this point with your favorite hot sauce.

**Get creative and add more of your favorite vegetables like frozen corn, zucchini, mushrooms, and even jalapenos!

Nutrition per serving:
Calories: 420; Total fat: 16g Saturated fat: 4g; Protein: 29g; Carbohydrates: 36g; Fiber: 9g; Sodium: 570mg

Kitchen Tips:

1. Ground turkey may have the same total fat as ground meat; but it is lower in saturated fat than lean ground beef!!!
2. MRS DASH spice blends are a great way to season food without increasing the sodium. The blends are perfectly balanced and much more affordable than buying individual spices and blending them yourself!!!

Created by: Adam Korzun, MS, RD, LDN

Avocado Rice
Serves 6

Ingredients:
4 servings Instant Brown Rice
½ tsp Ground cumin
2 Tbs Scallions, chopped
1 ea Avocado, diced

Preparation:

1. Follow the package instructions for 4 servings of rice.
2. Cook according to package details.
3. When cooked, add in cumin, scallions and diced avocado.
4. Stir until well incorporated.

Nutrition per serving:
Calories: 165; Total fat: 5g Saturated fat: 1g; Protein: 3g; Carbohydrates: 27g; Fiber: 3g; Sodium: 50mg

Kitchen Tips:

1. Brown rice has only its husk removed during milling, so it is richer in fiber, trace minerals, and those important B vitamins than more processed white rice.
2. Instant Brown Rice has all of the benefits of traditional brown rice, but it cooks in one third of the time!

Created by: Adam Korzun, MS, RD, LDN