After a hard workout, you need to refuel your body.  The general myth out there is to refuel on lots of protein, however according to research, your post-workout meal should be mostly rich in carbohydrates to replenish your energy reserves, and combined with a little protein to repair and rebuild muscle fibers.  It shouldn't be the other way around.  To that end, I tried the recipe below from scratch:

Nutrition information: 3 servings.  1600 calories total, 533 calories per serving; 70g carbohydrates, 36g protein, and 12g fat per serving
(Courtesy of Suzie Dorner)

- After the spaghetti boiled for a few minutes, I added the broccoli for the last couple minutes.  I also added the stalk of the broccoli which adds some crunchiness to the dish.
- On the other side of the stove, I cooked the chicken, and added the cream, milk, and cheese to the pan.  Just to give it more flavor, I chopped up some garlic and added it to the sauce.

And voila, a dish easy enough to make that will fuel your muscles to get you ready for the next workout! To add some color and nutrients to the meal, I added tomatoes.  I wish I had added more milk and cheese to make it creamier, but in all, I was pleased with the results.
By the way, although the substitutions didn't affect the total calorie count by much, it is more satisfying to know that I am consuming healthier products that have more nutrients.

You recently started feeling pain around your knee...read on to see if the following information applies to your situation.

Patellofemoral Pain Syndrome (PFPS) refers to the pain at the front, in and around the patella (kneecap). It is a common injury among active individuals, especially among runners, and thus has earned the name "runner's knee".  It occurs when there is inflammation of the soft tissues around the front of the knee.

PFPS may be the result of several factors such as overuse of the knee, biomechanical abnormalities, and muscle imbalances: 
- Because the patella can move around and tilt depending on the exercise, an individual can irritate the area around the knee by performing repetitive activities that apply stress to the knee joint, leading to pain. 
- An abnormality in the way the lower leg lines up with the hip, knee, and foot can also interfere with the ability of the patella to glide smoothly on the femur (the bone that connects the knee to the thigh) during movement.  This "malalignment" can lead to overloading of the joint, generally on the outside of the knee. This abnormal lateral tracking can be painful and lead to accelerated wear between the surfaces of the bones. Eventually, the protective articular cartilage surface over the bone can wear away, leading to arthritic degeneration (http://www.hopkinsortho.org/patellofemoralpain.html).
- Tightness of the hamstrings and iliotibial band, and weakness of the quadriceps and hip muscles can also be contributing factors for PFPS. 

The onset of symptoms is frequently associated with the start of a new activity or increase in intensity of a pre-existing activity.  An individual affected by PFPS can feel the following:
- Dull, aching pain under or around the front of the kneecap where it connects with the lower end of the thighbone
- Pain occurs when walking up or down stairs
- Kneeling, squatting, and sitting with a bent knee for a long period of time
- Clicking or popping of the knee

If your doctor has confirmed that you have PFPS, treatment for it can involve a combination of exercise modification, anti-inflammatory medications and a comprehensive stretching and strengthening program. Surgery is rarely necessary and is generally reserved for extreme cases. Work with your doctor first to determine the best approach for treatment.  Some things that may be recommended are:
- Avoid aggravating activities such as prolonged sitting
- Perform exercises to strengthen the quadriceps and hip muscles
- Include stretching exercises for the hip, hamstrings, calf, and  iliotibial band.  The use of a foam roller may help in adding flexibility
- R.I.C.E: Rest, Ice, Compress, and Elevate
- Knee taping to stabilize the knee
- Proper footwear for arch support
- Your doctor can also recommend some OTC anti-inflammatory drugs to decrease the swelling or stiffness