Silverton Foxes Wrestling

Tuesday, September 27, 2011

Open Gym 2011 - 2012 season

Starts Last week of September

Mondays & Wednesdays

3:30 - 5:00 pm

Posted by Coach Dean Dreher at 8:44 PM

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Coach Dean Dreher: Coaches: Dean Dreher, Jamie Roth, Robert Reed & Arnie Koch

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Performance Cooking - adapted from Steve Preston's Wrestling Performance

State Champion Oatmeal
Ingredients:
• 1 cup natural whole oatmeal
• 1-2 scoops chocolate whey protein powder
• 1-2 tablespoons natural peanut butter
• cup skim milk (optional)
Directions:
• Cook 1 cup oats in microwave or on stove.
• Add in 1-2 scoops of protein powder and 1-2 tablespoons of natural peanut
butter.
• Add in some skim milk if desired.
** If cutting weight use water instead of milk

I love Chili as a food for wrestlers. It is loaded with all the good things that
help you feel strong, powerful and energetic on the wrestling mat. It is also
great to freeze and simply thaw and heat in the microwave later.
Ingredients:
• 1-1.5 lbs lean ground beef
• 4 cloves of garlic
• 1 large onion
• 1 can diced tomatoes
• 1 can crushed tomatoes
• 1 can mixed beans
• 1 cup strong, black coffee (great for taste)
• 1-2 peppers
• handful of almonds
• 4-6 bay leaves
• Italian seasoning
• Fresh ground pepper
• Hot sauce (Frank’s)
Directions:
• Brown the ground beef, onion and 2 cloves of garlic in a skillet.
• While the beef is browning, chop up the remaining veggies and toss in a
large pot with the tomatoes. Bring to a slight bubble.
• Rinse the beans off in a colander and toss in the large pot.
• Once the beef is browned, drain it then toss it in the large pot.
• Add the bay leaves and almonds. Add black coffee
• Simmer the pot for at least 30 minutes.

Gold Medal Lunch
Ingredients:
• 1 Can of Albecore Tuna – drained
• 1-2 tbsp Olive Oil
• Green Salad
• Sea Salt and Pepper
Directions:
• Open and drain the tuna.
• Add to green salad.
• Add the Olive Oil and Salt and Pepper to taste. If you are not worried about weight you can eat some wheat bread with this salad. If you’re cutting weight then skip the bread. Also if you find yourself really tired when practice starts each day you might want to skip the bread. The digestive timing of the carbohydrates in the bread can make you sleepy after lunch.

Weight Cutter’s Dinner
Ingredients:
• 1 or 2 chicken breasts
• 1 sweet potato
• 1 cup steamed broccoli
Directions:
• Grill your chicken breasts on an outside grill or on a George Foreman grill if
you prefer.
• Either bake a sweet potato in the oven at 400 degrees for 30 minutes, or
microwave it for 4 minutes or until cooked.
• Steam or microwave the broccoli
** This is an easy preparation meal if you use the Foreman grill and the microwave. It is great for those cutting weight because the sweet potato acts more like a fibrous carbohydrate and while it gives you energy that you
need it doesn’t bloat you and make you hold water. This meal is what I like to call ‘clean eating.’

Muscle Cookies
Ingredients:
• 3 cups natural whole oats
• 4 cups skim milk
• 4 scoops vanilla protein powder
• 2 whole eggs plus 2 egg whites
• 2 cups raisins
• 1 tablespoon olive oil
• 2 tablespoons cinnamon
• Stevia or Splenda to taste (optional)
Instructions:
• Cook oatmeal in milk so that you have a very dry mixture when done.
• Crack the eggs into the oatmeal and stir.
• Add in the protein powder and mix thoroughly.
• Add in the raisins, olive oil, cinnamon and sweetener (if desired).
• Preheat the oven to 350 and let oatmeal sit for ten minutes or so at room temperature. This will thicken it up slightly.
• Scoop large tablespoons of the oatmeal mixture on to a non stick cooking pan and bake until they are golden brown.

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