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Monthly Archives

April 2014

Episode 29: Healing a Tight Hamstring, Recovery After an Ultra Race, Honey Stinger Waffles for Ironman, How to Cure Shin Splints

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To listen to this episode in all its glory click here.

SHOW NOTES:
In response to Christina’s question on healing a tight hamstring, click here to see my glute strengthening movements.

In response to Carries question on recovery from an ultra race:
See my “Avocado Green Smoothie” under the “recipe” tab

– Vibrant Health 1000mg Turmeric click here.
– Carlson’s Cod Liver Oil click here.
– Great Lakes Collagen click here.

If you have any questions or feedback I would love to hear from you. Leave a comment or question below.

Mo’s Apple Egg Scramble

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The other morning I opened up my refrigerator to make breakfast. After grabbing the eggs I noticed about ¼ of an apple and ¼ of a red bell pepper that I had chopped for my Spring Apple Salad the day before. Being the type of person that will try anything, at least twice, I thought I would add it to my normal breakfast and see what happens. Lo and behold it worked! I know apples and eggs don’t normally go together but once you saute’ the apples, some of the “sweet” taste is gone. Add some sea salt and you’ve got a semi sweet and savory breakfast that is loaded with nutrients. So here you go ☺.

Ingredients:
– 3-4 pastured raised eggs
– ¼- ½ chopped organic apple. (choose whatever apple is your favorite)
– ¼ – ½ chopped red bell pepper
– 1-2 cups fresh spinach or kale or arugula. Or you can add a little of them all
– 1 chopped garlic clove or ½ tsp organic garlic powder
– 1Tbsp purity farms ghee butter
– sea salt to taste

Directions:
Add butter, apple & bell pepper in a medium to large skillet on medium heat. Sauté for about 4 minutes, or until the apples begin to get soft. Stir in the greens and continue to sauté until the greens turn bright green. Add your eggs and cook to the consistency you like. For the best nutritional bang for your buck I recommend eating your eggs “wet”. Meaning don’t overcook them until they are brown or crispy.
Serve hot and eat with my rosemary sweet potato hash.

Best Couscous EVER!

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Seriously, this is so easy to make.. And it’s delicious!

INGREDIENTS:

– 2 cups dry couscous

– 3 cups vegetable or chicken stock

- 1/4 tsp sea salt

– 1 tsp ghee butter

INSTRUCTIONS:
Put broth in a pot and bring to a boil. While the broth is heating put dry couscous, salt, and ghee butter in a large bowl. Once boiling remove from heat and pour over the couscous. Give it a couple stirs to mix the salt and butter. Cover for 5 minutes. After 5 minutes fluff with a fork and serve… Yep it’s that easy.
Serving size: 1 cup

Nutrition Info:
Calories 180, fat 5g, carb 36, protein 6

Episode 28: Practical Healthy Meals, Washing Produce, Staying Motivated for Workouts

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In this Episode:

Debrah asks about preparing “practical” meals to lose weight and be healthy. In response here are my recipes for:
Rosemary Coconut Chicken
Creamy Avocado Broccolini
Best Couscous Ever

I talk about the importance of washing your fruits and veggies and give you a simple veggie wash you can order from amazon here.

Christy wants to know how to stay motivated for her training. I give practical tips and talk about my Total Body in 20 workout.

To listen to this episode in all its goodness click here.

Creamy Avocado Broccolini:

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Here is a super easy recipe that can be added to any meal for a boost in Vitamin-C, Calcium & Vitamin-K. Broccolini is a great addition to any meal.

Ingredients:
1-2 bunches organic broccolini
1/2-1 avocado
Celtic Grey Sea Salt
Black pepper
1tsp Natures Way, or other high quality coconut oil
***Optional 1-2 cloves crushed garlic*** this will really supercharge the medicinal benefits

Instructions:
Chop broccolini, stems and all, into 1/2 inch (bite size) pieces. Lightly steam or sauté the broccolini just until it’s bright green, not wilted too much, along with the optional garlic. If you are sautéing, do it with the coconut oil on medium heat. If you are steaming, you can still add the garlic just add the coconut oil after the steam. In the meantime, with 1/2-1 avocado, remove the seed and cut into cubes. Once the broccolini is finished sautéing/steaming, combine all ingredients into a bowl and lightly stir to blend. The avocado with melt slightly to give this recipe a rich “creamy” texture. Enjoy!

Avocado Green Smoothie

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Here is a great anytime recipe that incorporates avocado for healthy fats and increasing the absorption of other nutrients. I use this recipe with all of my busy clients that don’t have time to “cook” a meal.

Ingredients:
1 scoop high quality protein powder (I use Reservage Organics Grass-fed Whey, or Vega Sport Plant Based)
6oz unsweetened vanilla almond milk
6oz filtered water
1/2 medium avocado
2Tbsp Navitas Naturals Chia Powder
1-2 handfuls organic spinach
1Tbsp fresh crushed almond butter (you can use the brand Justin’s Almond butter if needed)
1/2 medium banana (this is usually for athletes preparing for a hard interval workout but feel free to add)
1/2 fresh lemon or lime squeezed
Optional: 1/2-1tsp Navitas Natural Maca Root Powder (this is a GREAT energy booster and will also increase libido) Go easy at first because it has a strong taste.
Ice Optional

Place all ingredients into blender and blend on high for 45-60 seconds. Pour and enjoy or put in a small cooler for later.

Corrective Exercises for the Glutes

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If you suffer from low back pain, a “tight” low back, tight hamstrings or all three, you may need to simply “turn on” you glute muscles (your butt) in order to alleviate the pain/tightness. I have created a simple series of 3 movements that you should begin using as part of your daily routine and prior to any workout to get your glutes firing properly and prevent low back pain. Click here to see the video.

If you have any questions or comments please leave them below. I would love to hear from you.

SPECIAL EPISODE Podcast 27: The Dangers of Excess Sugar, Splenda & Aspartame

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In this episode I dive deep into the dangers of consuming the artificial sweeteners Splenda & Aspartame. You will learn about ALL of the negative health effects, how they were banned for approval by the FDA for many years, and what you can do to get yourself off of these dangerous chemicals. I also give you a little bonus on the dangers of consuming too much sugar, especially for your children. To listen click here

Spring Apple Salad

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Spring Apple Salad

One of the biggest push backs I get from folks when I suggest eating salads as part of a healthy lifestyle is “salads are so boring”. Not in my world. I have made it my goal to create great tasting salads that are full of flavor and will definitely leave you satisfied. Here is my latest creation.

Spring Apple Salad:

Ingredients:
– ½ chopped organic gala or fuji apple
– 4-6oz protein (wild salmon, grilled chicken, sardines)
– 4-5 cups fresh mixed spring greens
– 3-4 chopped baby carrots
– ½ chopped red bell pepper
– ½ cubed avocado
– 4-5 cherry tomatoes (cut in half)
– 2Tbsp crumbled goat cheese
– 2Tbsp high quality Extra Virgin Olive Oil
– 2Tbsp bragg’s apple cider vinegar
– pinch of Himalayan pink sea salt
– pinch of black pepper

Directions:
It’s a salad… Put it all in a big bowl and eat it ! ☺

Give this salad a try and let me know what you think below.

Podcast Episode 26: Long Runs, Artificial Sweeteners, Protein Shakes, Fueling Strategies for Endurance

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To listen or download for later click here.

In this episode I get to answer you questions again :-)! I discuss
– the benefits of shorter interval runs vs “long running”
– the harmful effects of artificial sweeteners,and healthy substitutes
– how much protein should be in your protein shake along with alternate sources of protein
– how to eat and fuel for endurance races/training

Show Notes:
Protein Powders
Raw Revelation Grass-Fed Whey (no sugar added)
Reserveage Organics (no sugar added)
Vega Sport Plant Based Protein

You can find my Super Mo Shake recipe here.

Check out Vespa Power here. You can also listen to the interview I did with Peter Defty from Vespa Power here.

I would love to here from you so leave any comments or questions below.