So this weekend, I had the chance to finally make it over to the Dave's Dave's Killer Bread bakery in Portland. It was awesome! Every type of loaf they make.... including the amazing cinnamon drenched Sin Dog... and at amazing prices. Most places sell each loaf for $4.80 to $5.00! When you buy them here they cost just over $2. It was awesome! We stocked up and bought a variety that we have not tried.
1. Try Dave's Killer Bread, not only is it delicious and local to the north west, it has a great story behind it (I'll let you read that for yourself)
2. It has amazing organic ingredients of course
Go get a loaf and support someone doing something good for the world.
Wednesday, October 12, 2011
Thursday, September 29, 2011
Forks Over Knives
Please watch this documentary. It will change many peoples lives and support why others choose to live theirs the way they do.
http://www.forksoverknives.com/
http://www.forksoverknives.com/
Monday, April 25, 2011
Monday, April 18, 2011
Raw Sweet potato chips and Artichoke Tapenade
The raw food craze is both awesome and I definitely believe that raw food should be a significant part of our diet. The live enzymes and unprocessed fibers allow our body to get to work! which is what is was made to do. By cooking all of our food (an unnecessary process for so many types) we are actually making more work for ourselves and robbing our bodies of essential vitamins and minerals that are destroyed by various cooking processes. I am not a full raw vegan and I don't ever plan to be however, food needs to be appreciated for its natural state and consumed in this manner to reap its full benefit.
The first part we have to get over are the texture changes. Just as many things follow suit, different isn't bad, its just different. Different soon changes to familiar and awesome after hanging out with different for a while. Different is a cool guy, he's interesting mysterious and soon becomes your best friend. Embrace the various textures food takes on when it is in its raw form. yes cooking food provides great taste (I do not disagree).
Not trying food in its raw form is kinda like falling in love with someone and never meeting their parents. (some might be totally cool with this) You don't always know who someone is until you learn about where they come from.
Time spent on organic farms taught me to eat straight from the ground if I can. Obviously we get caught up in many things and methods and comforts but when we are conscious and aware of it, give raw food a try. Skip the oven and stove and go straight to the plate from the cutting board.
Sweet Potato Chips and Artichoke Tapenade
Serves 1
one large sweet potato. Wash it (little scrubber helps) and cut that baby right up into little potato chip like discs.... thats it. People we have raw sweet potato chips.
I cut up some artichoke hearts and mixed them with olive oil salt, pepper and lime juice. Food processor would be great for this.
So good for snacking and insanely filling.
The first part we have to get over are the texture changes. Just as many things follow suit, different isn't bad, its just different. Different soon changes to familiar and awesome after hanging out with different for a while. Different is a cool guy, he's interesting mysterious and soon becomes your best friend. Embrace the various textures food takes on when it is in its raw form. yes cooking food provides great taste (I do not disagree).
Not trying food in its raw form is kinda like falling in love with someone and never meeting their parents. (some might be totally cool with this) You don't always know who someone is until you learn about where they come from.
Time spent on organic farms taught me to eat straight from the ground if I can. Obviously we get caught up in many things and methods and comforts but when we are conscious and aware of it, give raw food a try. Skip the oven and stove and go straight to the plate from the cutting board.
Sweet Potato Chips and Artichoke Tapenade
Serves 1
one large sweet potato. Wash it (little scrubber helps) and cut that baby right up into little potato chip like discs.... thats it. People we have raw sweet potato chips.
I cut up some artichoke hearts and mixed them with olive oil salt, pepper and lime juice. Food processor would be great for this.
So good for snacking and insanely filling.
Sunday, April 10, 2011
Coconut water!
Personally, one of my favorite beverages. Additionally, there is a lot of hype about coconut water these days. Whats so special about it? Well it naturally contains electrolytes that are commonly found in sports drinks and provides a low caloric value per serving comparatively.
Re-hydration. A study, cited at the bottom, examined the restorative qualities of coconut water, a typical market sports drink and plain water after exercise induced dehydration. Their data indicates that coconut water exudes the same plasma level (blood level) measurements as consuming the sports drink and similar blood glucose response post ingestion. It was also easier to ingest and caused less nausea and had more "drink-ablility" (as Budweiser would say). When choosing foods and substances to place in our body, going natural is always better. You avoid mysterious unwanted chemicals and simple processed sugars.
Give coconut water a try for post workout re-hydration. I like to make a protein shake with it by taking 8oz of coconut water, 1 scoop of vanilla protein powder (70 cal, 13 g protein) and stevia to sweeten. This proves to be much healthier in maintaining your insulin response, is natural and satisfying.
Re-hydration. A study, cited at the bottom, examined the restorative qualities of coconut water, a typical market sports drink and plain water after exercise induced dehydration. Their data indicates that coconut water exudes the same plasma level (blood level) measurements as consuming the sports drink and similar blood glucose response post ingestion. It was also easier to ingest and caused less nausea and had more "drink-ablility" (as Budweiser would say). When choosing foods and substances to place in our body, going natural is always better. You avoid mysterious unwanted chemicals and simple processed sugars.
Give coconut water a try for post workout re-hydration. I like to make a protein shake with it by taking 8oz of coconut water, 1 scoop of vanilla protein powder (70 cal, 13 g protein) and stevia to sweeten. This proves to be much healthier in maintaining your insulin response, is natural and satisfying.
Wednesday, March 30, 2011
Snap Soup!
In a pinch? or just tired and don't feel like waiting an hour for dinner? A simple way to add nutrition and volume to a meal is to take a can of healthy soup and add your favorite veg to it! I started with half an onion and 3 stalks of celery, slice and dice and sweat in a pot. Let them get as soft as you like. I add dill and garlic powder which are great for adding to whatever soup you have. Dill was spice my grandmother used a lot when she made soups when I was young so it bring back memories and definitely turns a canned soup into a home made comfort. Add the can of soup and additional water, maybe half a can? cover and put on medium heat. This helps "beef" up a soup without adding serious calories or time.
Being a vegetarian, I LOVE Amy's Organic soups and the Lentil is perfect for the protein. Its also a little bland to me on its own so the dill and garlic help it out.
LOVE IT! Perfect after getting back from walking the dog in the woods on a wet Olympia day.
Being a vegetarian, I LOVE Amy's Organic soups and the Lentil is perfect for the protein. Its also a little bland to me on its own so the dill and garlic help it out.
LOVE IT! Perfect after getting back from walking the dog in the woods on a wet Olympia day.
Luna Protein Plus
FYI, I love butter fingers and conveniently, Luna makes a protein bar that tastes like them! they are the peanut butter protein variety. Its awesome.
I also recommend the Pepper mint flavor from Luna, Iced Oatmeal and Chai Spice.
I love Luna not only because they taste good but almost all their products are 70% organic and have appropriate proportions of protein carbs and fat.
I also recommend the Pepper mint flavor from Luna, Iced Oatmeal and Chai Spice.
I love Luna not only because they taste good but almost all their products are 70% organic and have appropriate proportions of protein carbs and fat.
Monday, March 21, 2011
Spring Rolls!
A good friend and I decided to make Spring Rolls! the awesome thing about them is you can put whatever you want in them. We used rice noodles carrots cucumber and shrimp. I made a rice wine and sweet chili dipping sauce. The main tip I have is to not over soak the wraps when they are too gooey, they are just that, too gooey. And take the time to wrap em up good, it makes eating them much more fun.
other things I have put in them are cooked buckwheat soba noodles, napa cabbage, brown rice, wild rice, mushrooms, sprouts, tofu, and even a little bit of greek yogurt. The sky is the limit.
Another way to make spring rolls is to use lightly steamed cabbage leaves as the wrap or collard leaves. I found that stripping a portion of the major vein int he center of the leaf helps it fold better. This is great for raw eating as well.
When I was in Brazil, using cabbage, chard, collard or kale leaves was a great way to reinvent a pot of cooked veggies and tofu from the night before, just wrap it up and you're good to go!
Recovery...
I have been training for a marathon with the encouragement of a friend who has been training as well. We have agreed to push each other through this never ending training we have never done before. Running has always been apart of my life since i was 10 years old. I remember coming in from running my first mile, so happy to run 2 laps around our half mile loop by our house non stop, to conquering a half marathon in high school, to tackling the track training for college soccer, to now training to dominate a full marathon at the age of 23. My next plan will be to continue the distance runs and add a and within a year do a half iron man, but baby steps. Moving to fast is the first ticket to injury.
Proper eating is essential to getting the results you want. This weekend I ate like a horse 16 miles on Saturday, and a 20 mile bike ride on Sunday resulted in total destruction in the kitchen, a loaf of home made buckwheat whole wheat bread and a dense bean soup with wheat berries.
I started with a whole onion, and 3 or 4 stalks of celery, 2 carrots, and some olive oil. I let those soften and onion get translucent. I added each of those veggies in 3 minute intervals from each other to let them get their time. I added a shit load of garlic because its amazing. Sure i probably get less dates because of my addiction and have been told that my food is too garlic but hey, maybe ill just marry a guy who loves garlic and then everyone can just suck it and we can go off into the sunset smelling like hummus.
Rant over.
After those veggies and garlic get super soft, I add 4 or 5 leaves of chopped collard greens, one can of crushed tomatoes (with juice) and about 8 to 10 cups water. I never measure water when I make soup. I always put in a little more than what I picture the soup when its finished so that it can reduce. At that point I added about 4 serving of tofu (you can add chicken or whatever you like). Celery salt, a few tablespoons of soy sauce, pepper, basil, sage (or poultry seasoning) and a bit of dill. I added dried beans after that, I added dried adzuki and black but whatever you want is what you should do.
I also added wheat berries when the beans went in (not many maybe a half cup?) no i didn't measure but you can add any grain or rice.
the only tips I can offer are, use a big pot and ingredients add up especially if you don't follow a strict recipe (or one at all....)
I let this cook for a bit until the beans were soft. This soup will last a few days and will thicken so if you reheat it it will most likely need a little bit more water or not... a good whole wheat tortilla or corn is good for dipping.
This soup made the couch riding cozy and amazing Saturday and Sunday night.
I will post the bread recipe that I ate with it (drizzled with rosemary olive oil and rubbed with garlic, of course).
Proper eating is essential to getting the results you want. This weekend I ate like a horse 16 miles on Saturday, and a 20 mile bike ride on Sunday resulted in total destruction in the kitchen, a loaf of home made buckwheat whole wheat bread and a dense bean soup with wheat berries.
I started with a whole onion, and 3 or 4 stalks of celery, 2 carrots, and some olive oil. I let those soften and onion get translucent. I added each of those veggies in 3 minute intervals from each other to let them get their time. I added a shit load of garlic because its amazing. Sure i probably get less dates because of my addiction and have been told that my food is too garlic but hey, maybe ill just marry a guy who loves garlic and then everyone can just suck it and we can go off into the sunset smelling like hummus.
Rant over.
After those veggies and garlic get super soft, I add 4 or 5 leaves of chopped collard greens, one can of crushed tomatoes (with juice) and about 8 to 10 cups water. I never measure water when I make soup. I always put in a little more than what I picture the soup when its finished so that it can reduce. At that point I added about 4 serving of tofu (you can add chicken or whatever you like). Celery salt, a few tablespoons of soy sauce, pepper, basil, sage (or poultry seasoning) and a bit of dill. I added dried beans after that, I added dried adzuki and black but whatever you want is what you should do.
I also added wheat berries when the beans went in (not many maybe a half cup?) no i didn't measure but you can add any grain or rice.
the only tips I can offer are, use a big pot and ingredients add up especially if you don't follow a strict recipe (or one at all....)
I let this cook for a bit until the beans were soft. This soup will last a few days and will thicken so if you reheat it it will most likely need a little bit more water or not... a good whole wheat tortilla or corn is good for dipping.
This soup made the couch riding cozy and amazing Saturday and Sunday night.
I will post the bread recipe that I ate with it (drizzled with rosemary olive oil and rubbed with garlic, of course).
Monday, February 28, 2011
First week back
Last week I completed 2 six mile runs, a 12mile run, a plyometric workout and an upper body and core lifting circuit. I will have more details for this week as I am back tracking.
The 12 mile felt great, calves were a little sore starting out this week. Pacing is the most important aspect of the long runs and pushing hard in the shorter ones. I am going to incorporate a few hill runs and stairs so I don't get to bored.
More to come.
Training Time!
SO I have been home almost a week from a 6 week travel escapade with my twin sister. I spent the time traveling and working on organic farms in south Brazil. It was amazing and I wish I could still be traveling however, I had obligations waiting for me at home.
While I was gone I was unable to train and exercise the way I normally do. There wasn't an easily accessible rock climbing gym and running was difficult because of the constant movement and safety. I did manage to squeeze a few long runs in on some beautiful clay red hills overlooking some of the towns we were at but consistency was not there.
I am scheduled to run in the Capital City Marathon in my home town of Olympia, WA with a good friend of mine. We are training buddies and thank god I have a decent base already.
As part of this upcoming challenge for myself, I am going to focus the upcoming months on training for the marathon and posting all my eating habits and training schedules. I have a few programs that I have been looking at as a guide and will be forming my own based on how my training feels and where I feel I need improvement.
I am big advocate of cross training and will be incorporating that into my routine.
I will be posting my diet and exercise schedule as well.
A few posts will be following to update a few things i have done this last week and my trip.
While I was gone I was unable to train and exercise the way I normally do. There wasn't an easily accessible rock climbing gym and running was difficult because of the constant movement and safety. I did manage to squeeze a few long runs in on some beautiful clay red hills overlooking some of the towns we were at but consistency was not there.
I am scheduled to run in the Capital City Marathon in my home town of Olympia, WA with a good friend of mine. We are training buddies and thank god I have a decent base already.
As part of this upcoming challenge for myself, I am going to focus the upcoming months on training for the marathon and posting all my eating habits and training schedules. I have a few programs that I have been looking at as a guide and will be forming my own based on how my training feels and where I feel I need improvement.
I am big advocate of cross training and will be incorporating that into my routine.
I will be posting my diet and exercise schedule as well.
A few posts will be following to update a few things i have done this last week and my trip.
Monday, January 17, 2011
Bananas...
Purple Banana's have medicinal purposes but when they are green you can pick them (they are actually purple, figuratively) and peel them, place them in lemon water and slice them paper thin. Fry them in a healthy veg oil and eat them like banana chips! so good with a dash of salt. Today we did that with lunch, harvested the banana, peeled cut and fried. We have more left for tonight and maybe I will post some pictures.
This banana can also be dried and made into a flour that may be used as an additive more more nutrition in yogurt or baking.
Sweet bananas are a bit different because they don't dry int he same way.
Sunday, January 16, 2011
Brazil
My sister and I were fortunate enough to plan a trip to Sao, Paulo Brazil. My boss let me take 6 wonderful weeks off. The reason? organic farming. my sister is starting an organic farm this March with some of our friends and we planned trip to get our hands dirty. It is the most amazing feeling to actually eat what you help to grow. We have been working between 3 and 6 hours a day to help a small organic farm in Aguas de Sao Pedro in Sao Paulo Brazil for the last week and it has been one of most wonderful experiences I have ever had.
Working everyday for what you eat is liberating. It is what it means to survive.
Eliminating pesticides, hormones and additives to our food and eating locally is the best thing you can do for your health and your environment.
It can start by using your local coop or market, or building a relationship with a local farmer you know and may progress into starting your own garden. Eat well and live well.
You don't have to go to Brazil to learn these things however, removing yourself from society's direct influence on you can put you back into the right direction. Some self evaluation and introspection is necessary so be prepared but don't be afraid. Embrace it.
Working everyday for what you eat is liberating. It is what it means to survive.
Eliminating pesticides, hormones and additives to our food and eating locally is the best thing you can do for your health and your environment.
It can start by using your local coop or market, or building a relationship with a local farmer you know and may progress into starting your own garden. Eat well and live well.
You don't have to go to Brazil to learn these things however, removing yourself from society's direct influence on you can put you back into the right direction. Some self evaluation and introspection is necessary so be prepared but don't be afraid. Embrace it.
Sunday, November 14, 2010
Wild Rice
Just thought I would throw up a old but new idea for changing up your healthy carbs. A nutty flavored rice that is amazingly good for you.
Serving Size: 1 cup (8 oz) cooked
166 calories
1 g fat
35 g carbs (good complex carbs)
3 g dietary fiber
7 g protein!
This grain also contain all essential amino acids except one that can be achieved by consuming a complimentary food such as corn or mushrooms. Eating wild rice with a meat protein (chicken) will also enhance the complete amino acid ratio of that meal.
Super chewy! Great in soups, salads, and by it self.
Serving Size: 1 cup (8 oz) cooked
166 calories
1 g fat
35 g carbs (good complex carbs)
3 g dietary fiber
7 g protein!
This grain also contain all essential amino acids except one that can be achieved by consuming a complimentary food such as corn or mushrooms. Eating wild rice with a meat protein (chicken) will also enhance the complete amino acid ratio of that meal.
Super chewy! Great in soups, salads, and by it self.
Wednesday, November 3, 2010
Sunday, October 31, 2010
Wonderful Friends
I was offered the opportunity to participate in the photo shoot for a friend of mine who makes organic handmade clothing. I love this woman and all the hard work she does as a mother seamstress and friend.
Her items are high quality and made from the heart.
http://www.artfire.com/users/mercyme
http://www.artfire.com/modules.php?name=Shop&seller_id=36349&op=new&body=1
I will say that when I wore the clothing for the photo shoot I could feel the amount of work and love that goes into each piece.
I am excited for our next session.
Her items are high quality and made from the heart.
http://www.artfire.com/users/mercyme
http://www.artfire.com/modules.php?name=Shop&seller_id=36349&op=new&body=1
I will say that when I wore the clothing for the photo shoot I could feel the amount of work and love that goes into each piece.
I am excited for our next session.
Healthy pie crust
This recipe for a pie crust is a wonderful replacement for a traditional butter and grahm cracker recipe.
I also bake it and crumble it over top of a fruit compote. Warmed and drizzled with honey or agave is AMAZING! Dollop of non fat greek yogurt and you have dessert.
Ingredients
Directions
Read more: http://caloriecount.about.com/oatmeal-pie-crust-recipe-r42374#ixzz140ENsUAG
I also bake it and crumble it over top of a fruit compote. Warmed and drizzled with honey or agave is AMAZING! Dollop of non fat greek yogurt and you have dessert.
Makes 8 servings
Ingredients
| 1 | cup oatmeal |
| 3/4 | cup all-purpose flour |
| 1/4 | tsp salt |
| 1/4 | cup vegetable oil |
| 2 | tablespoons ice water |
- Mix oatmeal, flour, salt in a bowl
- Slowly drizzle in oil, mixing with fork. Continue lightly mixing with fork and cutting through mixture until all dry ingredients are moistened and mixture resembles fine crumbs.
- Add few drops of water at a time, until mixture begins to form a ball.
- Pat into a 9" pie plate (or roll between 2 sheets of wax paper)Remove top sheet and turn pastry and into a pie plate then remove second piece of wax paper. Form a rim and flute edges.
- Prick pastry with fork in several places. Bake at 200C for 10 mins until light golden brown.
Read more: http://caloriecount.about.com/oatmeal-pie-crust-recipe-r42374#ixzz140ENsUAG
Monday, October 25, 2010
Swiss Chard
Eat it. Its good for you. Its colorful and grows almost year round!
1 cup of cooked Swiss Chard contains:
Tonight I sauted some swiss chard with some of that rosemary infused olive oil, some truffle sea salt, mushrooms and onion but honestly you can use almost anything. SO tasty!
1 cup of cooked Swiss Chard contains:
- 572 mcg of Vitamin K
- 5493 IU of Vitamin A
- 31 mg of Vitamin C
- 150 mg of Magnesium
- 960 mg of Potassium
- 101 mg of Calcium
- 3.7 g of Fiber
- 58 mg of Phosphorus
- 15 mcg of Folate
- 10 mcg of Biotin
Eating Out
Eating out is one of the best parts of socializing. I love restaurants and hopefully one day will open one but the majority of them are either unaware or simply don't care about your eating habits other than making you fat and happy! Sometimes letting go and enjoying is totally okay. However, if eating out is a way of life playing dumb to portions and ingredients will come to bite you in the butt.
SO I will be updating some ideas about eating out for different meals, here are some tips about breakfast.
Breakfast
- Ask to have your eggs, potatoes and veggies cooked in olive oil. Most places use butter which tastes delicious I know but eating it in the amount that it is used is just not healthy.
- Order your toast dry and add the butter or jelly yourself. I personally like it dry because I prefer peanut butter.
- most fruit compotes are made with added sugar. Ask for fresh fruit and add honey to sweeten.
- Most breakfast places serve oatmeal! go for it! its usually inexpensive too....
- Ok. So being the one to order egg whites is sometimes lame. I understand I have been there. However, the amount of cholesterol in one egg yoke is almost equivalent to your total limit for the day.... Just sayin...
- Double your veggies in that scramble! they will do it if you ask!
- Order the heart healthy pancakes, they are usually made with whole grains and oats.
- Fresh fruit on the side!
- Fruit juice is great but remember the glasses they usually serve it in are more than double an 8 oz serving so be aware you could be drinking your calories in breakfast before it even gets to the table.
- hollandaise sauce is just naughty. In case you didn't know its egg yoke and butter. enough said. don't even go there...
- Avocado is a healthy fat and great during breakfast.
- Cottage cheese & yogurt usually healthier options so look for those!
- If its a good restaurant they will serve real maple syrup but even so, 1/4 cup is 210 calories of sugar... 2 tablespoons is about 80 so just be careful.
** agave is a great alternative to a sugar topping, it has a lower glycemic index.
More to come
Sunday, October 24, 2010
Pasta Portions
Whole wheat pasta is such a great source of fiber, protein and B vitamins I strongly encourage you to find a place in your diet for it.
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Just like any food, moderation is key and pasta can add up quick. Knowing what and how much you are eating is the first step of mindful consumption.
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A tip to ensure you are eating a correct portion is to measure out how much you are cooking before hand and knowing how many serving are being prepared. Look at the back of the package for ingredients and make sure that whole wheat flour is the first listed. Ideally, eat organic. This Trader Joe's brand is affordable and comparable to what you should be consuming. The smaller size pasta such as Rotelle is easy to measure because it can fit into a measuring cup. However, if you have a food scale use it. One serving is 3/4 cup, 210 calories, 8 grams of protein, and 56 grams of carbohydrates. Depending on your own caloric goals, adjust the amount to your needs. I usually cook 1/2 cup dry. Cooking the portions one at a time may take more time but if you have the time do it. It will prevent you from subconsciously over consuming. Cooking a larger batch for the week and then dividing it up for lunches is a great idea too, still measure it out.
I had some pasta for lunch, I added 3 oz of wild salmon, sun dried tomatoes. I put balsamic vinegar and rosemary infused olive oil from fresh rosemary in our flower bed.
I had some pasta for lunch, I added 3 oz of wild salmon, sun dried tomatoes. I put balsamic vinegar and rosemary infused olive oil from fresh rosemary in our flower bed.
Hope this helps with the pasta questions.
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