Sunday, February 22, 2015

Buddha Bowl

Buddha Bowl

Here is a quick, easy and inexpensive meal.
The great thing about this is there is no set recipe.
A bean, a green and a grain, with veggies.

Line a bowl with a bed of spinach, romaine or chopped kale.  Any green will do.
Rice or grain( quinoa) of your choice (Rice-precooked/day old is best).
Black, Pinto, Red or white beans. Even green peas or chick peas.
Add your choice of veggies like broccoli or cauliflower and red bell peppers, cherry tomatoes.
Anything you have left over in the refrigerator will do.
Sliced avocado.
Asian sweet chili sauce to taste.
And I always sprinkle my seed blend on top.

Quick, easy and very nutritious.

I wish I had a photo, but it's usually gone before I can take one.
It makes a great lunch on the go!

2015 USDA Dietary Guidelines

2015 USDA Dietary Guidelines

Here are two good articles on the USDA Diet Guidelines:

I'm sure the Beef and Dairy Industry are going to have something to say about the decision.
More to come.

Sunday, February 15, 2015

Spartan Up!

Spartan Up!

I have led a very active life.  Baseball when I was young. Surfing for over 40 years. Over the past twenty years, I have been involved in Mountain Bike racing, Xterra off-road triathlons, Olympic distance triathlons and even Ironman triathlons. 
Late last year a fairly new sport came across my radar.. Obstacle Course Racing.  By my nature, I only wanted to participate in the best of the best. The Spartan Race Series is known to be the Ironman of OCR.  So I dove in headfirst and started learning everything I could. I have now read Spartan Up!  three times and counting.  It will change your life and the way you perceive it.

I signed up for my first (of many to come) last November.  After 4+miles, countless amount of stairs to be climbed in Raymond James Stadium in Tampa, 24 obstacles to overcome and only 120 penalty Burpees, I became a Spartan!  My perception of life's obstacles has completely changed. I can only hope that I can be an influence on those I interact with in my everyday life.

" If you want to change your life, you have to change your frame of reference"

Please watch;

You can listen to short powerful podcasts at:

Becoming a Spartan!

 I am looking forward to doing Spartan Super with our son Jay in October!!

Sunday, February 8, 2015

Chia Seeds

Chia Seeds

Chia seeds were an important energy source for many ancient cultures, including the Mayans and Incas.  They still remain a dietary staple in many Central and South American countries today.  In the Mayan language, chia means "strength".  These little seeds are incredibly nutritious and are packed with with significant amounts of protein, calcium, fiber and essential minerals.  They are used in energy bars, puddings, breads, baking and even as an egg replacement when made into a 'gel'.  I make a gel using 1 tbs seeds to 3 tbs organic apple juice or lemonade.  I then add a couple of scoops to my oatmeal with fresh or frozen fruit each morning.  When I work out of town, I mix some with fruit, cinnamon and some type of seed or nuts and have it for breakfast on the go.  

Here some facts on the nutritional values:

5 x the calcium then milk
3 x the antioxidants then blueberries
3 x the iron then spinach
3 x the fiber of oatmeal
2 x the protein of any bean, grain or sprout
2 x the potassium of a banana

They also help to normalize blood glucose levels by slowing the conversion of carbs into sugar.

Just 1 tablespoon of chia seeds contains 5 grams of fiber, 3 grams of protein, 2282 mg of Omega 3 and 752 mg of Omega 6 fatty acids!

Quick Chia Pudding

1 cup vanilla almond milk
5 soft pitted dates
1/2 tsp. vanilla extract
1/2 tsp. cinnamon
1 cup of fresh blueberries
1/4 cup of chia seeds
combine all except chia in a blender until smooth
whisk together with chia seeds and refrigerate 1-2 hours or overnight

Sunday, February 1, 2015

Surf's Up! Elvis Style

Surf's Up!...Elvis Style

Reportedly one of Elvis' favorite sandwich was a Grilled Peanut Butter and Banana topped with Bacon.  I have been eating these for over 50 years, minus the bacon.  It has been an essential staple for many a surf trip.  Most seasoned soul surfers will agree it is one of the easiest and
most nutritional sandwich you can make.

All you need is:

Whole Grain Bread
Natural Peanut Butter (just peanuts and salt, nothing else!)
One Ripe Banana
A Pinch of Cinnamon

   Melt a little Earth Balance in a skillet over medium heat, make your sandwich and
grill it like you would a grilled cheese sandwich.  That's it!

I will be trying one soon with our Coconut Bacon Recipe. (See sidebar for our Coconut BLT recipe).

As always, let us know what you think!