July 17, 2014

Beer lovers: Five reasons to drink to your health

Hubby and I may not officially be Portland residents just yet, but that hasn’t stopped me from looking up a few fun facts about our soon-to-be new town.

Like, for example, did you know that PDX is home to more breweries (50+) than any other city on Earth?

And it just so happens that, according to some more of my “research,” downing a cold one could be the ideal recovery drink for all this marathon training I’m doing.

Yep, long considered an indulgence of the inactive, beer actually offer serious health benefits for athletes.

Not only is it an excellent hydrator (93 percent water), but it also has one of the highest energy contents of any drink, not to mention a bunch of natural antioxidants and vitamins.

But if that’s not reason enough to imbibe (in moderation, of course), you can raise a glass and toast to these five health benefits:

Source: Dayton City Paper

1. Sturdy Skeleton: Beers rich in silicon, such as pale ale, have been linked to the stimulation of bone-building cells. A 2009 study at Tufts University also found that men and women who downed a drink or two daily had higher bone mineral density.

2. Happy heart: Alcohol increases the levels of “good” (HDL) cholesterol and reduces the risk of heart attack and stroke by helping to prevent blood clots and hardening of the arteries. What’s more, Harvard reports show that moderate drinking cuts this risk of cardiovascular disease by as much as 25 to 40 percent.

3. Clean kidneys: A Finnish study found a correlation between beer drinking and a reduction in the risk of developing kidney stones – by as much as 40 percent. Its high water content helps prevent dehydration, plus the hops may limit the leeching of calcium from bones, both of which contribute to stones.

4. Boost brainpower: Moderate drinkers (those who consume one drink per day) may also count a sound mind among the benefits of their regular beer consumption. A 2005 New England Journal of Medicine study showed that, compared to non-drinkers, this group not only lowered their risk of mental decline by as much as 20 percent, but also scored better on mental skills tests.

5. Curtail Cancer: Much like grapes, hops also contain antioxidants, which are substances that protect cells from the damage caused by unstable molecules known as free radicals. Plus, a certain compound found in hops (xanthohumol) is thought to inhibit some of the enzymes that can trigger cancer, and it may even go as far as to help the body break down harmful carcinogens.

Now, if you’ll excuse me, it looks like I have a little more, er, “lifting” to add to my weekly training routine…

Posted in Healthy Eating, Healthy Habits, Hydration, Nutrition, Portland, Relaxation
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July 15, 2014

Recipe: My very favorite salad dressing

Sometimes the best recipes come out of necessity.

Case in point: When you buy all the fixings for a beautiful salad, but forget the main ingredient that ties them all together.

The solution? Grab three basic ingredients, which are probably already in your pantry, and whip up this simple, delicious dressing.

Experiment by adding garlic, spices or fancy mustards if you want to expand the flavor.

Or use it as a marinade for chicken or veggies next time you’re stumped for a new spin on the same old weeknight meals.

KineticFix’s Mustard Balsamic Vinaigrette

Ingredients:

1/2 cup extra virgin olive oil
1/4 cup balsamic vinegar
2-4 tablespoons of your favorite mustard

Directions:

Measure out olive oil and vinegar, adding both to a medium-sized bowl.
Whisk in mustard slowly, using a fork to incorporate into oil and vinegar.
Add as much as you prefer, tasting as you go (I usually stop when the dressing begins to thicken and emulsify — i.e. there’ s no more oil floating around).
Drizzle over your favorite salad, and enjoy immediately!

Here’s how it looks before you add the mustard — the oil and vinegar will separate in the bowl.

And after you whisk in the mustard, it should thicken up and take on a more even consistency.

Have you stumbled upon a great recipe when having to improvise?

Posted in Healthy Eating, Healthy Habits, Meals, Recipes
6 Comments

July 9, 2014

Fit Fix: Olympian Natalie Coughlin on training, nutrition and leading a healthy lifestyle

In a sport measured in mere fractions of a second, 12-time Olympic medalist for USA Swimming Natalie Coughlin knows a little something about how to be efficient with her time.

And that’s precisely why she teamed up with TRX Suspension Training after the 2008 Olympic Games, making it a training staple for maintaining her strength and stability despite a hectic schedule and frequent travels.

About a year and a half ago, I had the pleasure of sitting down with her after she led contest winners on a “Train with Natalie” TRX Olympic-level workout, so I thought it’d be fun to revisit some of the highlights from our conversation that day.

Photo courtesy of TRX

KineticFix: Can you share a training tip that’ll help us make workouts more effective?

Natalie Coughlin: An overall take-home would be to work on form. With any exercise that you do, it’s easy for us all to get competitive with one another – you look to the person on your left and you’re like, “Oh, they’re doing eight, I want to do 10.”

But just step outside of that – be competitive with yourself, and go for perfect form. That way, you’re getting the true purpose of the workout, and you’ll get a lot more of the benefit, as well.

KF: You’re 30+ now and in amazing shape; how has your workout routine evolved over the years to help you maintain your level of fitness?

NC: Evolving is important in training. I train at UC Berkeley, so I train with 18-year olds, and what’s appropriate for them at that age is not necessarily appropriate for me now.

Essentially, I’m working out to have the best performance in a race as possible. Something I learned over [the years] was that I was a little overzealous in training – I think I swam a little too much – and my [previous] performances in the Olympic Trials and the Olympics suffered because of it.

Recovery and rest is becoming much more important as I get older, but on the flip side there are some benefits to getting older: I’m much stronger, and I maintain that strength better than before.

But as you age you tend to break down faster, so it’s really important for me to keep my strength and ease back when I swim, focusing more on race relevance.

Photo courtesy of TRX

KF: When you’re not training, what does your workout look like?

NC: It always changes when I’m not in training mode. I’ve been exploring yoga, running, doing my TRX. Over the years, I’ve tried all sorts of different things, though – I’ve done kickboxing classes, Dancing with The Stars after the last Olympics, etc.

I’m always active in some way, shape or form, but that could range from a hike with my dogs to running 10 miles; it changes every day based on my mood. But I am someone who likes to be active and likes to maintain an active lifestyle – mainly because I like to eat!

KF: Do you have any advice you can share for prioritizing and incorporating exercise and healthy eating habits into a busy lifestyle?

NC: It’s really important to prioritize your fitness routine, as well as your diet, because we are all busy, and it’s easy to make poor choices when you’re on the go.

You just need to think ahead; for me, it’s making my green smoothie. I’ll make a big batch and put it in Mason jars and keep it in the fridge. In the morning I can just grab one and put it in my bag with an ice pack, so it’s waiting for me and it’s packed with nutrition.

I’ll also look at my schedule, which changes on a day-to-day basis, and carve out at least a half an hour for something active. Like what I did with [contest winners] Renae and Chad – that was an intense workout, but it was only 30 minutes. We can all find 30 minutes in our day to do that.

Photo courtesy of Natalie Coughlin (Instagram)

KF: You’re known for your backyard garden – can you share some kale recipes?

NC: I grow so much kale it’s ridiculous, mainly because a lot of my yard is shaded, but also because it’s a superfood.

I like to braise it in chicken broth and add hot chili flakes and garlic, which adds so much flavor. I also have it in my green smoothies every day. I’ll put kale, romaine, spinach and celery in with a little bit of fruit to sweeten it up.

I find that if you don’t like that bitter taste, pineapple does a really good job of balancing it with acidity and sweetness. So just get some frozen pineapple and throw it in with coconut water, and it should taste a lot better. But as your palate changes, you could do less fruit and more greens.

KF: With your interest in cooking and gardening, plus experience in fashion and entertainment, do you have any specific post-swim career aspirations?

NC: I have been blessed with wonderful sponsors, such as TRX and O’Neill (Coughlin helped design their O’Neill 365 collection), and I have had a lot of really cool opportunities because of that.

I’m still trying to figure out what my post-swimming career is going to look like, but I’m going to continue to compete for a little longer. I definitely want to write a cookbook at some point, so that’s something in the back of my mind, but right now it’s just about [staying] in shape.

KF: Do you have any lucky charms or superstitions, when it comes to competitions?

NC: I don’t have any superstitions, but I do find myself counting all the time, so when I’m in the pool, I’ll always do eight kicks off of the wall.

And another part of my routine is that I always do a running dive into the pool. It’s just something I’ve done for the past 10 years at Cal. I’m always in the end lane, and I hate getting in the water more than anything, so I just wait for everyone else to get in the water first, and then I run alongside the pool and dive in.

Photo courtesy of TRX

KF: I have to ask – what’s it really feel like to win an Olympic medal?

NC: It’s indescribable. There’s so much pressure going in that there’s a certain sense of relief, in addition to the excitement.

It’s really an emotion that there are no words for, though, and it’s something I’ll never forget.

KF: Switching gears…what are your guilty pleasures?

NC: This definitely does not go along the lines of a healthy diet, but my ultimate guilty pleasure is to be at a Raiders game with a bratwurst with relish and onions and an ice-cold beer. If I do make it out to a baseball game or a football game, that’s my treat.

KF: Any final fitness advice you can share with us?

NC: I believe that it’s important to stay active. You don’t necessarily have to go to the gym or run five miles a day.

Just fit in ways to be active – if you’re at a desk all day, get up and move around; walk around when you’re on the phone, and take the stairs when you can. Little things like that make a big difference.

And if you have 20-30 minutes in your day to get a workout in, try to superset exercises where you work on one muscle group and immediately go into next. Your heart rate will skyrocket, but you’re allowing separate muscle groups to rest in between, so you’re getting the most bang for your buck in a short amount of time.

Photo courtesy of NatalieCoughlin.com

Special thanks to Natalie for taking the time to chat!

Follow along on her adventures — athletic and otherwise — via her website. And if you think you can keep up, give her TRX Challenge a shot.

Posted in Expert advice, Fitness, Healthy Eating, Healthy Habits, Interview, Nutrition, Personalities, Swimming, Training
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June 19, 2014

Recipe: Raspberry Mint Rice Balls

Allow me to introduce you to my new favorite training companion: the Feed Zone Portables cookbook. If you’re weary of processed bars and gels and the same old pasta, there’s a good chance it’ll soon become your BFF (that’s Best Fueling Friend), too.

After my ultra pacer Jamie had success with the rice cakes during her Born to Run 100-miler, I jumped aboard the bandwagon and tweaked one of the recipes for my own race. It worked perfectly — not only is the rice-based treat quickly-digestible, but its mild flavor is also easy on a tender mid-event tummy.

Raspberry Mint Rice Balls (adapted from Feed Zone Portables)

Ingredients:

1 cup uncooked white rice
2 1/4 cups water
1/4 cup brown rice syrup
1-2 tablespoons lemon juice (to taste)
1 pint fresh raspberries
2 tablespoons fresh mint leaves, minced
1/4 cup finely-shredded unsweetened coconut
Aluminum foil, cut into small squares
Olive oil spray

Directions:

Combine rice, water and a dash of salt in a rice cooker and let cook.
When rice is finished cooking, transfer it to a large bowl and add brown rice syrup, lemon juice and coconut. Mix thoroughly.
Coat hands in olive oil, and place a spoonful of rice in the palm of one hand. Place a raspberry and a sprinkle of mint on top of rice, and then place another spoonful of rice over that (to encase raspberry and mint in rice). Roll gently between palms to form a ball.
Place ball on foil wrapper (also sprayed with olive oil) and seal tightly. When finished forming and wrapping balls, store them in the refrigerator.

A few tips: First, make sure you prep all the ingredients ahead of time because forming the balls can get messy!

Although the book calls for flat “squares” or “cakes,” Jamie and I found that the balls are quicker to make. Plus, they tend to get squished around in your bento box or hydration pack anyway.

Second, I did experience some trouble with the foil wrapper disintegrating during my trail race, which I attribute to the acidity of the lemon juice.

Next time, I may just try leaving it out, or I’ll look for an alternative wrapper (wax?) if I want to keep that nice citrus ‘bite.’

The balls held up great, though, despite getting jostled around over the course of six-plus hours in my hydration pack on a hot day.

And the fresh fruity/minty flavor was a welcome change from the heavy nut butters I’m usually consuming, so I’ll definitely be relying on them again.

Finally, I try to make them the day or evening before my race. Sure, it’s a little bit of last-minute race prep work, but it ensures that the fruit is at its freshest and that the rice stays nice and sticky for when you want to pop one (or 10) during your race. Bon appétit!

What’s your go-to fuel for training and racing?

Posted in Diet, Endurance, Expert advice, Healthy Eating, Healthy Habits, Nutrition, Recipes, Snacks, Training
2 Comments

June 9, 2014

The art (and science) of fueling

If you’re active, there’s a good chance that the topic of food is never far from your mind. But when I’m not dreaming of what I’m going to eat as my post-workout/race treat, I’m thinking of what to consume during the event – i.e. fueling up to go the distance.

Most of us have a general idea of the science here: To prioritize maximum athletic performance, you want to ensure that you’re using your glycogen premium fuel tank as much as possible. But that’s where the art comes in, especially because no two athletes will have the exact same fueling requirements at any given time.

Too much fuel early, and your body will convert the excess carbs into fat. And too little fuel too late results in early fatigue and diminished performance. But how do you know what you need, other than going by feel or estimating expenditure?

That’s where Fuelstrip comes in — to try to take the guesswork out of your fueling game with its “custom sports energy” technology.

Huh? Stay with me — here’s how it works, in theory:

Test Your Sweat. Swipe a fuelstrip with sweat at regular intervals during a workout.
Get Results. Watch the strip change color to reveal you body’s exact level of depletion.
Refuel. Ward off fatigue by eating the corresponding number of carb- and electrolyte-filled chews.

But in reality? Well, I first tested the strips during a P90X session at home with mixed results. My strips stayed in the orange range, which meant one of two things: Either my glycogen reserve tanks were pretty topped off…or the technology wasn’t working (regardless, the chews are yummy).

So I decided to do a second experiment — this time using Hubby as my co-guinea pig during a recent 13-mile trail run. I did my usual pre-run routine. Hubby? Not so much. He had a smaller-than-usual breakfast and opted not to carry fuel on the run.

About halfway through, we were both feeling pretty beat by the heat (the SF summers have softened us!)…but, as you can see, his lack of fueling was also starting to kick in. Needless to say, he happily accepted the bag of chews as we made our way along.

A few miles later, we checked again — I stayed the same yellow/orange color, but Hubby’s green was a little less vibrant this time around, so we declared the test a success.

Would I use ’em every time I exercise? Probably not. Personally, I’ve got a decent idea of what to eat — and when — for most of my regular workouts. But if you’re starting a new routine or unsure of fueling over longer distances, it’s smart to consider setting a baseline.

For example, as I figure out fueling for longer training rides and trail runs, I’ll be spot-checking with Fuelstrips to make sure I’m eating enough along the way — especially as I’m less able to rely on hunger as an indicator.

Because, unfortunately, there’s no one-size-fits-all solution when it comes to fueling — but getting it right can mean the difference between finishing strong or bonking before you cross the finish line.

For more information or if you’d like to try Fuelstrips yourself, visit the website here.

Posted in Endurance, Favorite Products, Healthy Eating, Nutrition
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June 3, 2014

Recipe: The infamous “Salty Balls”

Training for an endurance event takes more than just physical conditioning; proper fueling can make or break your race.

But finding success can take some trial and error, so I’m always on the lookout for new recipes and recommendations.

Which is why I was pumped when pro triathlete and fellow Coeur Sports athlete Hailey Manning shared her secret recipe for the famous Salty Balls that she uses as her bike nutrition during Ironman races.

The recipe was developed by Stacy Sims, chief research officer and a co-founder of Osmo Nutrition, and both Hubby and I have been eating ’em nonstop on runs and rides.

See my take on the treat below!

Hailey Manning’s Salty Balls

Ingredients:

1/2 cup natural peanut butter (or any kind of nut butter)
1/3 cup brown rice syrup (I ordered this kind from Amazon)
1/2 cup whey protein isolate (I used half vanilla-flavored powder, plus half Osmo Acute Recovery for some spice)
1/2 cup dry oatmeal
1/4 cup shredded coconut

Directions:

Combine all ingredients. If you need a bit more holding power, add a dash of protein powder.
Throw a sprinkle of salt on top and freeze until needed (makes ~10 balls, ~140kcal/ball).

Here’s a look at the process, starting with all the ingredients (sorry, red wine is not one of ’em, although it is key to my performance in the kitchen!)…

First, add all the dry ingredients — this is both protein powders, plus the oatmeal.

Tip: Use a sturdy spoon after adding the peanut butter and brown rice syrup.

The mixture should be sticky, but not overly so; mine had the consistency of crumbly cookie dough.

Take small spoonfuls and roll into balls. Sprinkle with salt, or dip one whole side for more salty goodness, like I did here.

I store the balls in an airtight container in the freezer, then before a ride or run I pull a few out, wrap them individually and devour ’em within a few hours!

Thanks again to Hailey and Stacy for sharing this recipe. What are your favorite fuels for endurance events?

Posted in Endurance, Expert advice, Healthy Eating, Healthy Habits, Nutrition, Recipes, Training
14 Comments

May 26, 2014

To Paleo or not to Paleo?

As a verb, the word diet is not part of my vocabulary. But when we’re talking diet as a noun — meaning nutritional plan — I’m all ears.

In other words, I’m always on the lookout for new ways to improve performance through better fueling.

One plan, in particular, has always intrigued me: The Paleolithic Diet, which first emerged in the mid-1970’s, went mainstream in 2002 and has since earned a cult-like following.

Paleo Premise

Eat like our hunting and gathering ancestors — prioritizing animal protein and plants — and live a healthier, fitter, disease-free life.

On the menu: Meat, fish, eggs, poultry, fruits and veggies, healthy fats and oils, plus nuts and seeds in moderation.

Off the table: Refined sugar, dairy, legumes, grains, starches and any other processed Frankenfoods located in the center aisles at the supermarket.

Paleo Pros

Whole foods are nutritious, filling and fiber-rich, which makes it tough to overeat (even when dining out).

Another upside? Fewer hunger pains since protein and fiber are filling, and you’ll be getting plenty of both. Plus there are a plethora of recipe sites, cookbooks, web sites and books to help support you in your path to Paleo.

Paleo Cons

Some of the top vegetarian sources of protein, such as beans and other legumes, are not allowed, so it’s tough to follow if you’re not a meat-eater.

And by avoiding dairy and grains, you could potentially miss out on a lot of nutrients. Also, if you’re not selecting lean meat choices, you can quickly raise your risk for heart problems.

Paleo Verdict

Bottom line: There is no “perfect” diet, plus I’ve never had any luck trying to restrict what I eat to certain food groups (sometimes you just need a cookie, damn it!).

Instead, I prefer to evolve my eating plan as I go, incorporating my favorite parts from different diets and adapting them to my own lifestyle. Call it pseudo-Paleo, if you will.

For example, we’d all do well to eat fewer refined sugars and starches, plus there are definite benefits to consuming more fruits and veggies. And I do my best to avoid a lot of processed foods, instead focusing on getting enough whole, nutrient-packed food.

That doesn’t mean I’ll turn down the occasional doughnut, burger and fries, pizza or sugary cereal (hey, you gotta live a little), but it does mean that I’ll set myself up for success by having healthier snacks on hand when hunger hits (the PaleoKits from Steve’s PaleoFoods are killer, for example; I sprinkle dried berries on salads and mix PaleoKrunch in yogurt, too).

In the end, there is no one-size-fits-all formula for optimal health, though, so your best bet is to take matters into your own hands and create a plan for healthy eating that suits your individual needs and fits into your lifestyle.

Because the “best” diet (noun, not verb) of them all is the one you’ll actually follow.

Disclaimer: I’m not a registered dietitian or nutritionist, so you’ll want to talk with your doctor before making changes to your meal plan.

Posted in Diet, Favorite Products, Healthy Eating, Healthy Habits, Nutrition, Snacks
3 Comments

May 16, 2014

Recipe: Butterless Mocha Protein Brownies

Here’s a little baking math for you:

Brownie craving + no boxed mix + no butter + no motivation to go to the store = Using a little Google magic to improvise

Which led me to concocting the recipe below… Since I was swapping in oil for butter, I figured the coffee-flavored protein powder would A) deepen the chocolate flavor, and B) add some kind of healthy component.

The general verdict was that the texture was awesome — especially if you’re a fan of super-chewy brownies — but they were a little on the greasy side. So I’ll make ’em again, but go easier on the oil next time!

Butterless Mocha Protein Brownies

Ingredients:

1/3 cup vegetable oil
1 cup sugar
1 1/2 tsp. pure vanilla extract
1 egg
1/2 cup all-purpose flour
1/3 cup cocoa powder
1 tbsp. coffee-flavored protein powder (I used JavaPro)
1/4 tsp. baking powder
1/4 tsp. salt

Directions:

Preheat oven to 350 degrees and line a 10″ loaf pan with parchment paper.
Mix oil and sugar in a large bowl. Incorporate vanilla and egg.
In a separate bowl, whisk together flour, cocoa, protein powder, baking powder and salt.
Add dry ingredients to wet, mixing thoroughly. Pour mixture into prepared pan.
Bake 20-25 minutes, until a toothpick inserted into the center comes out with just a few crumbs. Cool completely before cutting.

As mentioned, I noticed that the batter was a bit oily, so I some off the top with a paper towel. Next time I’ll start with 1/4 cup oil and add more only as needed.

Don’t worry if the batter isn’t too runny; mine had the consistency of cookie dough, so I simply scooped it out of the bowl and patted it into the pan.

The result? Moist, chewy brownies with a decadent texture. Not too bad for an evening experiment in the kitchen!

Have you had success with recipes when improvising ingredients?

Posted in Dessert, Baking, Healthy Eating, Recipes
1 Comment

May 4, 2014

Recipe: Citrus-Cumin Pork Chops with Farro

Oh, farro. You’re an ancient grain with a bad rap for being tricky to cook, but your nutty flavor, delicate chew and versatility make you worth a second look.

This is precisely why I went off Googling recipes when I found a package of it while cleaning out our kitchen cupboard recently.

Here’s a time-saving tip: Knock out the farro salad while the pork is cooking in the oven, and you’ll have a delicious dinner on the table in just about an hour.

Citrus-Cumin Pork Chops with Farro

(Recipe adapted from Food Network Kitchen)

Ingredients:

2 tsp ground cumin
2 tsp paprika
Salt and pepper, to taste
4 pork chops
2 tbsp honey
Juice of one orange
2 tbsp olive oil
1/2 medium red onion, chopped
1 cup farro
2 1/4 cups water
1 tsp salt
10 oz Brussels sprouts, trimmed and thinly sliced

Directions:

Preheat oven to 375 degrees
Season pork chops on both sides with cumin, paprika, salt and pepper. Place in baking dish.
Drizzle with honey and orange juice, and place in oven to bake for 30 mins.
Meanwhile, heat olive oil in saucepan and add red onion. Stir for 5 mins
Add farro, water and salt and bring to a boil. Reduce heat and simmer until tender, about 25 mins.
After oven timer has gone off, flip pork chops and bake for another 30 mins
After farro is tender, stir in Brussels sprouts and cook until tender, another 5 mins
Dish farro mixture equally onto 4 plates, top with a pork chop and drizzle with pan juices.

Here’s a look at the process: Start by sautéing onion in the pan with olive oil.

Be sure to buy the semi-pearled farro variety, meaning it cooks up quickly, and without any pre-soaking, in about 25 minutes.

Bring water to a boil, then reduce heat and simmer until grains are tender.

The Brussels sprouts add some nice spice — plus they’e a great way to sneak some greens into your meal.

The warmth from the farro will help soften the sprouts, so you’ll only need to cook them for a few minutes.

Once the pork is done, plate it over a bed of the farro mixture and drizzle pan juices over the entire plate for extra flavor.

What other off-the-beaten-path ingredients do you enjoying incorporating into meals?

Posted in Healthy Eating, Meals, Recipes, Side Dishes
3 Comments

April 24, 2014

Recipe: Stuffed Peppers with Turkey and Rice

It’s easy to get in a dinner rut, so I’ve been scouring my old cookbook in search of long-forgotten recipes to add back into our nightly rotation.

This one is a family favorite — not only because it’s delicious, but also because it’s a super-simple one-pan, one-dish meal that can be made in a little over an hour.

One tip: If you want to further shorten the prep time, try buying quick rice or using a pre-made version in a pinch…although Hubby and I usually go the rice-cooker route to keep from using too many processed ingredients, especially with the vegetable mix being pretty high in sodium.

Stuffed Peppers with Turkey and Rice

Ingredients:

2 tablespoons olive oil
1 medium yellow onion, minced
1 pound ground turkey
1 package Knorr vegetable recipe mix
1 cup brown rice, cooked in rice cooker
5 bell peppers, hollowed out from the top

Directions:

Preheat oven to 350 degrees.
Pour olive oil into pan over medium heat. Add onion, and cook until slightly translucent.
Add ground turkey to onion, stirring to break up and cook through.
Add Knorr mix and brown rice to cooked turkey, stirring to incorporate.
Line a baking dish with parchment paper, placing hollowed-out peppers in it.
Fill peppers evenly with meat/rice mixture.
Bake uncovered for 60 minutes, or until peppers are tender.
Allow to set/cool 10-15 minutes before serving.

Here’s a look at the process: