Gluten Free- Asian Chicken Salad

Gluten Free- Asian Chicken Salad

Serves 6.  Prep Time- 30 minutes.

INGREDIENTS
1/4 cup reduced-sodium soy sauce

3 tablespoon rice-wine vinegar

1 1/2 tablespoon brown sugar

1 1/2 teaspoons sesame oil

1 1/2 teaspoons chile-garlic sauce, (see Ingredient notes)

3 tablespoon canola oil

1 tablespoon minced fresh ginger

2 cloves garlic, minced

1 tablespoon tahini paste

3/4 cup reduced-sodium chicken broth, or reserved chicken-poaching liquid

2 tablespoon sesame seeds

8 cups shredded napa cabbage, (1 small head; see Ingredient notes)

1 1/2 cups grated carrots, (2-3 medium)

5 radishes, sliced (about 1 cup)

1/2 cup chopped scallions

3 1/2 cups shredded skinless cooked chicken, (about 1 1/2 pounds boneless, skinless chicken breast) (see Tip)

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What to drink when exercising

Water: As the human body is about 60% water by weight, and the body loses water through perspiration and temperature regulation, it needs to be frequently replenished.  Even a slight dehydration can lead to a decrease in physical performance.  Although plain, cool water is more than adequate, adding flavors may increase the chances that a person properly hydrates.  Low calorie liquids will hydrate equally. 
Sports Drinks: Sports drinks such as Gatorade and Powerade are meant to replace water AND electrolytes such as sodium and potassium lost through exercise.  Additionally, sports drinks are effective in quickly replacing the carbohydrates needed for immediate energy while being active for longer periods of time.  During a longer (1-4 hours) exercise session, your performance will benefit by burning the carbohydrates in your sports drink rather than tapping into stored carbs in the body. 
Additionally, the ingestion of carbohydrates, sodium, and potassium have shown to reduce the amount of cramping in an athlete.  It is important to note that this should be a preventative method, not done after the onset of cramping.  While there can be many reasons for cramping, most athletes will cramp from sweating out sodium and burning through all the muscle’s usable sugars.  These are easily replaced.  Most studies have shown that Gatorade is far and away the leader in sports drinks.  However, my advice is to go with whichever one tastes best.  They are all comparable, and taste goes a long way to drinking enough!

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• Tip of the Month

  January 2012

  Smart Starbucks and Steakhouse Choices

  Starbucks Choices
  • Peppermint Choc Mocha- 520cals, 20g fat
  • Pumpkin Frappuccino- 420cals, 13g fat
  • Flavored Latte- 360clas, 16g fat
  • Latte- 220cals, 15g fat
  • Coffee w/cream and sugar 180 calories
  • Cappuccino- 120cals, 4g fat
  • Coffee w/sugar 90 calories
  • Coffee w/cream 90 calories
  • Coffee w/whole milk 60 calories
  • Coffee w/skim milk 30-50 calories

  Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

  Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

  Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

  Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

  Just your coffee could account for 20 pounds of caloric intake annually!

  Steakhouse Choices
  • Caesars Salad- 800cals
  • Chopped Salad, 320cals
  • Spinach Salad, 170cals click here for more »

  click here to read past tips

• Recipe of the Month

  January 2012

  Drink alcohol a little more wisely!

  Drink Choices
  • Eggnog, 350cals
  • White Russian, 260cals
  • Riesling, 160-200cals
  • Shot of liquor, 70-125cals
  • Tonic or Soda, 100cals
  • Winter Beer, 150-200cals
  • Beer, 150cals
  • Bloody Mary, 130cals
  • Wine, 120cals
  • Light Beer, 55-85cals
  • Champagne, 85cals
  Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
  Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.