Meals for Cyclists

Jambalaya

This chicken and rice delight is packed full of protein to keep you satisfied. It’s ideal to put in a Tupperware box and save for when you get home from your ride. The leftovers can even be used for lunch the following day.
Method:
1) Rinse the chicken breasts and pat dry. Slice into strips.
2) Heat the oil in a pan and
sauté the onion, garlic and spring onions for two to three minutes. Add the chicken and continue to sauté for one or two minutes more.
3) Stir in the bell pepper strips, celery, chilli and rice. Pour in the chicken broth and add the bay leaf. Season with salt
and pepper.
4) Cover and simmer for
approximately 20 minutes, stirring occasionally. When the rice is cooked, add the tomatoes and coriander leaves.
5) Season to taste with the cumin, salt and pepper.
Ingredients:
4 chicken breasts
1 onion, chopped
2 garlic cloves, chopped
3 spring onions, sliced into rings
2 red bell peppers, deseeded and finely sliced
150g canned tomatoes, chopped
3 tbsp olive oil
250g cup long grain rice
500ml chicken broth
1 bay leaf
2 tbsp fresh coriander leaves, chopped
Ground cumin
Nutrition per serving:
456 kcalories
60g carbohydrates
36g protein
7.3g fat

Read more at http://www.cyclingweekly.com/videos/nutrition/recover-right-three-rs-recovery#bh7XwBlvZryqpfgF.99

Chicken, chorizo and root vegetable broth

Ingredients
Serves 6-8
■ 2-3 tbsp olive oil
■ 1 onion
■ 1 red pepper
■ 1 parsnip
■ 1 leek
■ 2 carrots
■ ½ turnip
■ 500g diced chicken
■ 150g chorizo, sliced
■ 150g brown rice, quinoa or pearl barley
■ 2L chicken stock
■ Handful fresh parsley
Method

1. Dice the onion, red pepper, carrots, parsnip, turnip and leek, and cook in the olive oil on the hob over a medium heat for two to three minutes.
2. Add the chicken and sliced chorizo, and cook for a further three minutes.
3. Add 150g brown rice, quinoa or pearl barley and the chicken stock, bring to the boil and simmer for 30-40 minutes.
4. Season and add chopped fresh parsley or fresh pesto.

Read more at http://www.cyclingweekly.com/videos/nutrition/post-training-meals-chicken-chorizo-root-vegetable-broth-video#oeOFC4MXeVhMU4O5.99

Chickpea soup with vegetables

Method:

1. Drop the tomatoes into boiling water for 30 seconds. Drain well then peel away the skins and remove the seeds. Chop the flesh and set aside.
2. Heat the oil in a large pan. and gently cook the onion, carrots and celery for three minutes. Add the garlic,
   cook for one minute then
   stir in the courgette.
3. Pour over the stock, add the thyme and bay leaf and bring to a boil. Add the tomato puree, the chopped tomatoes and the chickpeas. Simmer gently for 15-20 minutes or until the vegetables are tender.
4. Season with salt and pepper and serve in warmed bowls garnished with the basil.
   Ingredients
   600g ripe tomatoes
   4 tbsp olive oil
   1 onion, finely chopped
   2 carrots, finely chopped
   2 stalks celery, finely chopped
   2 cloves garlic, chopped
   2 small courgettes, finely chopped
   800ml vegetable stock or water
   1 sprig thyme
   1 bay leaf
   2 tbsp tomato puree
   300g canned chickpeas, drained and rinsed
   1/2 bunch basil, finely chopped
   Nutrition per serving:
   186 kcalories
   23g carbohydrates
   10g protein
   6g fat

Read more at http://www.cyclingweekly.com/videos/nutrition/recover-right-three-rs-recovery#3rIv5Mc6midWPG47.99

Think of yourself as an artist, and your life as your greatest work of art.

Every moment is a moment of creation, and contains infinite possibilities.

Look at alternatives and try something new.

Every moment presents a new opportunity and a new decision.

What a wonderful game we are all playing, and what a magnificent art form.

A basic need for all human beings is to make a positive contribution to the world and our fellow beings, and to improve and enjoy our personal lives.

We have a great deal to offer the world and each other, in our own special unique way.

Our own personal sense of well-being is a function of how much we are expressing this.

We each have a significant contribution to make in our lifetime.

Our higher purpose always involves being yourself totally, naturally, and doing things you genuinely love to do, and that you have a natural gift for.

Acknowledge what your higher purpose is. Don’t hide it, but embrace the power, responsibility and light, that comes with expressing your true purpose in life.

As you use creative visualization you become more attuned to and aware of your higher purpose.

Notice the elements that recur in your dreams, goals and fantasies.

Look for qualities in things you find yourself doing and creating, as these present you with clues to the underlying meaning and purpose of your life.

When using creative visualization, you need to be in alignment with your higher purpose.

Certain things may be inappropriate.

Be patient and tune in to your inner guidance.

Believe that everything is unfolding perfectly.

It is a time of great transformation on our planet.

We all have a part to play, just by being willing to be our true, magnificent selves.

Creative visualization is a state of consciousness, as we realise we are the creators of our universe.

Take responsibility for this, as there is no separation between us and God.

We are the divine expression of the creative principle on this level of existence.

There is no lack or scarcity, as we have the potential for everything within us.

Manifestation through creative visualization is the process of realising dreams.

It is most valuable to use creative visualization to improve relationships.

We are receptive to thought forms we hold about each other.

These thoughts and underlying attitudes form our relationships, and cause them to work or not work.

We get what we believe in.

Expect and ask for, on your deepest level.

The people we are in a relationship with are always a mirror, reflecting our own beliefs.

Simultaneously we are mirrors, reflecting their beliefs.

Relationship with another human being, is one of the most powerful tools for growth.

You alone are responsible for creating a relationship the way it is.

Ask, “Why and how you have created it that way?”.

Taking responsibility does not mean you are to blame for the problems.

The core beliefs you have can cause less satisfying relationships, or happy, loving relationships.

Believe and accept happiness and satisfaction, as this creates relationships that work for you.

Look at your goals and ask, “What do you truly want out of the relationship?”.

Consider your physical, emotional, mental and spiritual goals, and write out a description of your ideal scene.

Use a treasure map to express perfect visualization with regards to your relationship. 

Take an honest look at your beliefs and attitudes.

Using a clearing process, write “the reason I can’t have what I want in this relationship is …”

Use affirmations and visual imagery to change your negative beliefs.

In order to start visualizing and creating loving, fulfilling relationships, use visualization to improve difficult relationships.

Relax into deep, quiet, meditative state of mind, imagining the two of you relating in an open, honest way, clearing things up.

Be sincere and open to change.

The problem will resolve itself.

It may or may not involve communication with the person involved.

You can say affirmations to each other.

Be honest and stop complaining.

Agree to focus on improvement and things you both appreciate.

Remind her, e.g to be a good listener.

Change your image of her, and her image of herself.

Often we’re stuck in certain roles and images with each other, and we find it difficult to change.

We are inclined to put ourselves and others in a certain box, which is very limiting, and difficult to step out of it.

Creative visualization is a helpful tool for expanding beyond certain roles and stereotypes.

Visualize and affirm new images for yourself and the other person.

See potential for a positive change.

Give energy and support for a positive change.

Realise that human relationships are very complex.

In exceptional circumstances, you may need the help of a therapist or counselor.

Creative visualization can maintain or improve health, physical fitness and beauty.

The key is mental and emotional attitude.

Change your beliefs by using creative visualization techniques.

When engaging in physical exercise, such as cycling, use creative visualization and affirmations to imagine the maximum benefit.

While excercising or relaxing through meditation, imagine yourself running smoothly and faster, or engaging in yoga, and picturing your muscles relaxing.

You will get more accomplished, and is in effect a beauty treatment.

Do nice things for your body. Using creative visualization you can turn a daily routine into a beauty treatment ritual, e.g a hot shower, as you visualize hot water relaxing, soothing, healing you, with any problems washed away.

Receive natural radiance, as you put lotion on your face, and say the affirmation “you are more beautiful”. As you brush your teeth, say “I have strong, healthy, beautiful teeth”.

As part of your eating ritual, focus when eating, turning your food into a delicious tasting and nutritious food. Eating then becomes a magic ritual. 

Various forms of energy from the universe is transformed into energy that forms our bodies.

What we think and feel is a part of the alchemy.

Before you eat, close your eyes, relax, take a deep breath, and thank the universe for the delicious food.

Thank the people who helped to provide you with food, including the plants and animals, the farmers, growers, and people involved in production and distribution.

Open your eyes and look at the food, observe and smell it, begin to eat, be aware and enjoy the taste, saying that “the food has been transformed in to life energy for your use. Your body is using what it needs, and eliminating what it doesn’t . I am healthier, more beautiful, as a reult of eating this delicious food”.

Eat food slowly, and stop when satisfied. Take a moment to enjoy the pleasant warm glow, 

Before going to bed, and when you arise, drink a glass of cool water. Sit down, relax, drink the water slowly. As you drink it, tell yourself that the water is the elixir of life and fountain of youth, washing away all impurities, bringing you energy, vitality, beauty and health.

Affirmations:

Every day I am growing healthier and more attractive.

Everything I do adds to my health and beauty.

I am naturally attractive as I am.

Create a treasure map, as this is a powerful technique.

A picture of your desired goal is a valuable, sharp image that attracts and focuses energy on to your goal, in a similar manner to a plan of a house.

You can draw or paint it, create a collage of pictures, use words, to depict the ideal scene, with goal realized.

You can create one for each goal, which may focus on relationships, business and spiritual growth. 

Put yourself in the picture with a photograph.

Show yourself being, doing, having desired objective, e.g living in your dream house, being the author of a new book. Show it as if it already exists.

No need to indicate how it’s going to come about, and avoid anything negative and undesirable.

Use lots of colour for impact, and include the symbol of the infinite which has meaning and power for you, e.g Christ’s cross.

Everything comes from the infinite source.

Use affirmations:

Here I am driving my beautiful new car.

Repeat the cosmic affirmation:

“This or something better, now manifests for me in totally satisfying and harmonious ways, for the highest good of all concerned.”

A treasure map is a powerful step towards manifesting your goals.

Look at it daily.

Create treasure maps on health, physical condition and mental health, self-image, beauty, relationships, job, career, business, creativity, family and friends and travel.

Use photographs as you visualize happy, loving, wonderful sexual relationship.

Write statements in balloons like cartoons.

Be specific about money, and always have fun.

Create clear blue-print to put out in the universe, using creative visualization, containing mental imagery and spoken or written words, physical images, pictures and a treasure map.

These help you to manifest your goal.

Write down your goal and describe your ideal scene clearly in one sentence, in the present tense, including as much detail as possible.

Affirmations;

This, or something better, is now manifesting for me in totally satisfying and harmonious ways, for the highest good of all concerned.

Write down details of your ideal scene.

Sit, relax and visualize ideal scene at meditative level of the mind.

Use affirmations and keep them in your notebook.

Read them often, and make changes when required. Bring it to mind during meditation.

The most important part of setting your goals, is to have a clear strong intention to create something that accelerates the process of realizing your goals.

You need to generate a strong feeling of “I’m going to achieve my goal”.

Work through your feelings of confusion, despair and hopelessness.

The darkest hour is truly just before the dawn.

You can use creative visualization and affirmations to find your ideal partner.

You are not stuck with your original goals, as you can change them whenever you desire.

There is no need to strive and struggle, as relaxing helps you to flow through life easier.

The nature of life is movement and creativity.

Goals give you a clear focus and direction to channel your natural creative energy.

It helps you contribute to the world, and to obtain a feeling of well-being and a satisfaction in life.

Goals support you in your true purpose.

Create goals in a spirit that life is an enjoyable game, with great rewards.

It is important to have fun as you focus on attaining your goals.

Keep it simple, and remember you can change your goals.

Write headings for your goals: Personal growth/education, Work/career/business, Relationships, Creative self-expression, Money, Lifestyle/posessions, Leisure/travel.

Write, “If I could be, do and have everything I want, this would be my ideal scene. …….”

Use the same seven categories as above, and write a paragraph for each one, focusing on the ideal situation in your life.

Fantasize and expand your imagination, and let it go wild.

Add a category, World situation/environment, to include the changes you desire, if you had the power.

Meditate and create a mental picture of your desired beautiful world and wonderful life.

List your ten to twelve most important goals, and revise regularly.

List your five year goals.

Write your goals in affirmations as if achieved:

I now own and live on a small holding of  twenty acres of land in the country, with a beautiful house, orchards, a stream and lots of animals.

I now support myself easily and abundantly through writing to enthusiastic and appreciative audiences, spreading the positive thinking philosophy, and speculating.

Meaningful goals are not necessarily what you think you should want. Be honest with yourself. 

Short term goals need to be in alignment with your five year goals.

Your short range goals can be weekly, monthly, six months or annual.

You can always change your goals and plan.

Your fantasies can become reality.

You need to review and repeat the process, as plans and goals evolve.

When you accomplish a goal , enjoy the moment of satisfaction, and give yourself a pat on the back.

Don’t take on too much at once.

Set goals that feel good to you.

Keep goals simple but ambitious, and goals you truly desire.

Trust the flow of your life to get you where you need to go.

Writing affirmations and clearing process brings dramatic changes, as it gets to a deep level and has much power over our mind.

Write each affirmation ten times, in the first, second and third person, and think about the meaning of the words.

On the back of the paper write any doubts or negative thoughts you may have. Write affirmations to counteract your negative fears, and then dismiss the negative points from your mind.

You can always modify your affirmations, but repeat them twice a day.

These affirmations manifest quickly after the cleaning process.

It provides a valuable insight into your own thought patterns.