Issue 34
September 2020
By Kim Collings
1. Beast Profiles
2. Nutrition
3. Looking Ahead
Articles and interviews dedicated to reporting on the amazing people and stories of Your Beast Team!
Meet Roxy Getman! “I was born in El Salvador and I am a mother of 5. After having kids , I ballooned up to over 320 pounds. In my fitness journey, I started running and signing up for races. It has been about 9 years now and I have lost over 135 pounds and still going!”
What was your first OCR race and what made you decide to try it?
My first OCR race was a Sprint in 2018. It looked fun but I was a bit scared about not being able to finish. I met Emily Ebey at the ROCK & Roll expo and my husband and her tag teamed me to sign up. The rest is all fun muddy memories.
How has OCR helped you overcome challenges?
OCR has taught me to stop making excused and try new things ,even if it scares you.
What do you love most about the OCR Community?
I love the OCR community and how everyone has the “one for all attitude”. When you are out there on the course everyone is cheering and helping each other. It is an amazing experience. I have meet many ladies who now are my good friends. It is a blessing to have them in my life.
Who inspires you?
Oh so many in this community do. To name a few, Jeannie Nieman, Corne Clark, Donna Murphy, KIm collings… but on a daily basis and more personal note, my husband Tim. He believes I can do anything even when I don’t believe it myself and he supports me in everything I do even when he shakes his head and will say “WHY” .
What is your favorite OCR memory?
My favorite OCR memory would have to be my first Sprint. Jessica Martin jumping to push my butt over the inverted wall and then yelling at me push you boobs and feet over the ledge (keep in mind this was the first time meeting her but she never left me alone). Love this community!
What are your favorite and least favorite obstacles?
My favorite obstacles would have to be all that involves carrying and my least favorited is the monkey bars. I have never been able to do monkey bars.
What length of race do you like best?
I would have to say the Sprint is my favorite obstacle coure race length. You get it all in. Road race a Full Marathon is a mental challenge all in it self .
Tell us something about yourself that few people know, whether OCR related or not.
Something that people don’t know about me is that i did not like dogs but my baby boy Sora changed that when he came into our lives 5 years ago.
What are your goals for 2020/2021?
My goals for 2020/ 2021 are to keep challenging myself on my fitness and health journey, to do an ULTRA , Ghost, and a CrossFit Women’s Competition. Crossfit competition may happen this year end of September ( finger cross). This is Amazing community and I am honored to be part of it. Looking forward to the day when we can get muddy together again. God bless!
Photo Credit: Roxy Getman, Spartan Race
2. Beast Nutrition
Barley
Barley is considered an ‘ancient grain’, originating in Ethiopia and southeast Asia, where it has been cultivated for more than 10,000 years. The grain has a chewy, satisfying texture and subtle nutty flavour, making it a perfect way to bulk up meals.
You will often find barley in bread, beer and soups, but this grain can be used in anything, from porridge and healthy muffins, to granola and pancakes. It’s truly a super grain, but doesn’t come with a ‘superfood’ price tag, like quinoa, for example.
Barley Fun Facts:
Can help with weight loss;
Helps control blood sugar levels and improve insulin response, reducing risk of type 2 diabetes;
Helps reduce blood pressure;
Improves lipid profile and reduces cholesterol, which reduces risk of cardiovascular disease;
Helps reduce inflammation due to levels of antioxidants and phytochemicals;
Contains moderate protein content (10 percent) and contains a protein complex which forms gluten (although a smaller amount than wheat);
High in soluble fibre, specifically beta-glucan, which is beneficial for gut health;
Has a low glycaemic index (GI) to assist blood glucose control;
High in potassium and low in sodium and fat.
“Barley contains good amounts of B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6, folate and pantothenic acid,” Clark said.
The whole grain also contains vitamin E, iron, zinc, magnesium, phosphorus and selenium, as well as small amounts of copper, manganese and calcium. Barley is rich in phytochemicals, including lignans, phenolic acids, phytic acid, plant sterols and saponins, which “act as antioxidants to help protect against disease”.
Article and Photo Credit:
https://www.huffingtonpost.com.au/2017/06/14/all-the-health-benefits-of-barley-the-cheap-super-grain_a_22223389/
https://www.health.harvard.edu/heart-health/grain-of-the-month-barley
Recipe:
Warm Barley Salad with Roasted Butternut Squash, Blue Cheese, Walnuts, and Arugula
Ingredients:
Instructions:
Prep Time: 30 minutes Cook Time: 90 minutes Yield: 4 servings
First, cook the barley: Add 1 cup of pearled barley to a pot with 2.5 cups of water or broth. Bring to a boil, then reduce to a simmer and allow to cook, covered, for 40-60 minutes. This ratio will yield about 3.5 cups of cooked barley. Once cooked, fluff the grains, and set aside to cool.
While the barley is cooking, roast the butternut squash: Preheat the oven to 400 degrees Fahrenheit. Toss the peeled, cubed butternut squash in 2 teaspoons of olive oil. Line a baking tray with parchment paper, and spread the squash cubes out in an even layer, being careful not to crowd the pieces. Place in the oven and cook for 20 minutes, then remove from the oven, toss the pieces for even baking, then place back in the oven for another 10-15 minutes. Squash cubes are ready when they are soft in the middle and golden at the edges. Once they are done, set them aside to cool.
While the barley/butternut is cooking, you can also make the dressing: Add the juice of 1/2 lemon, 1/4 cup olive oil, dijon, maple syrup, thyme, and sea salt to a jar and whisk to combine. Set aside.
Once the barley and squash have cooked and cooled, add them both to a large bowl with the dressing, red onion, walnuts, and arugula, and toss to combine. Portion into individual bowls, top with crumbled blue cheese, and serve.
Recipe and Photo Credit: https://www.precisionnutrition.com/encyclopedia/food/barley
