Cooking Healthy, Eating Properly And A Favorite Recipe With Wheelchair Athlete Scot Hollonbeck

Editor’s Note: At age 42, Scot Hollonbeck is more of an athlete than ever before, even after his spinal cord injury at age 14. Hollonbeck has learned that if he continues to exercise and compete, he feels better, is happier and is more successful. If he knows what he wants to do and focuses on that, then he doesn’t have time to focus on what he can’t do or accomplish. Part 1 of a 5-part series.

Scot Hollonbeck is passionate about health and wellness.

Scot Hollonbeck is passionate about health and wellness.

As I’ve mentioned in my previous story, Training to be an athlete or a Paralympian requires not only exercising but also eating and cooking healthy foods. You must commit to cooking and eating healthy for 100 days. 100 days of committing to something is required to change a habit. I also believe that you must have supportive people that will help you stick to the plan. That’s the reason that coaches and trainers play such an important role in your fitness and health classes. You may want to consider taking a cooking class–I did, and I learned so much.

I also mentioned one of the best places to learn how to eat — Jamie Oliver, a TV chef, has delicious, healthy recipes on his website. This website too will teach you how to cook. I understood how to eat healthy when training for an Olympic final, causing health and wellness to become a big part of my life. However, at various times in my life, I wasn’t eating the best, so now I’m committed to cooking and eating healthy.

Here’s one of my favorite recipes from Jamie Oliver:

Proper Blokes’ Sausage Fusilli

Delicious and healthy.

Delicious and healthy.


2 heaping teaspoons fennel seeds

2 dried red chilies, crumbled

Olive oil

1lb 6oz of good quality coarse Italian or Cumberland sausages

1 tablespoon dried oregano

Wineglass full of white wine

Zest and juice of 1 lemon

1lb 2oz fusilli or penne

Sea salt and freshly ground black pepper

Couple of knobs (small chunks) of butter

A handful of freshly grated Parmesan cheese, plus extra for serving

A small bunch of fresh flat leaf parsley, leaves picked and chopped


Crush the fennel seeds and chilies until coarsely crushed. Heat a splash of olive oil in a frying pan. Squeeze the meat out of the sausage skins, and put into the pan, breaking up the mean by using the back of a spoon. Fry for a few minutes, until the meat starts to color, and the fat has rendered slightly. Then crush the meat once more, so it resembles coarse mince meat.

Add the crushed fennel seeds and chilies, and cook on a medium heat for about 10 minutes, until the meat becomes crisp, golden brown and slightly caramelized. Stir in the oregano, pour in the white wine, and allow it to reduce by half. Add the lemon zest and juice. Turn the heat down to LOW, while you cook the pasta in a large pan of salted boiling water according to the packet instructions. When the pasta has cooked to al dente, drain it, reserving some of the cooking water, and toss it in the pan with the cooked sausage meat.

Coat the pasta with all the lovely flavors, and then add the butter, Parmesan cheese, chopped parsley and a few spoonfuls of the reserved cooking water, to make a lovely loose, shiny sauce. Taste, and check for seasoning. Then serve immediately with extra grated Parmesan cheese sprinkled over the top.

About the Author: For the last 12 years, John E. Phillips of Vestavia, Alabama, has been a professional blogger for major companies, corporations and tourism associations throughout the nation. During his 24 years as Outdoor Editor for “The Birmingham Post-Herald” newspaper, he published more than 7,000 newspaper columns and sold more than 100,000 of his photos to newspapers, magazines and internet sites. He also hosted a radio show that was syndicated at 27 radio stations; created, wrote and sold a syndicated newspaper column that ran in 38 newspapers for more than a decade; and wrote and sold more than 30 books. Learn more at

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