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Monthly Archives

July 2014

Episode 38: Strawberry Benefits, Kool-Aid vs Sport Drinks & Sugar for Training, Recipe of the Week, Training for 70.3 and The Crossover Lunge

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In this Episode I discuss:
– The benefits of the “super food” strawberry & how you can incorporate it into your nutrition. Recipe coming soon.
– What is the difference in Kool-Aid and Sport Drinks. Do you really need sugar during training and racing and if so HOW to properly use it.
– I talk about my recipe of the week “Ground Turkey Kale & Mashed Potaotes”.
– Should you do a 70.3 for your first triathlon and how long should you train before taking on this distance race.
– The Crossover, or, “curtsy” lunge. How is it beneficial to you and how to incorporate into your daily movement.

To listen click here or download on iTunes for later.

Ground Turkey Kale Rosemary Mashed Potatoes

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Groung Turkey Kale Rosemary Potato Mash
Today I wanted to create a simple nutrient packed recipe that I can take with me when I’m “on the go”, but I didn’t want to have more than one container. I guess this could be my version of a Shepard’s Pie. Now, I know some people don’t like to combine/mix foods. If you are one of these fine individuals feel free to keep them in separate dishes. Also, if your feeding this to the kiddos go ahead and let them top it off with some organic ketchup if they want.

The below ingredients makes 6 servings. mmmmm 🙂

INGREDIENTS:
2lbs Lean ground turkey
2lbs Red potatoes (chopped in quarters)
1 Bunch dinosaur kale (de-veined and chopped)
3-4 Sprigs rosemary (chopped)
1 Medium yellow onion (chopped)
4 Cloves garlic (chopped)
1Tbsp purity farms ghee butter
1/3-1/2 cup unsweetend almond milk
1tsp cumin (you can use more or less if you like)
1tsp chili powder (you can use more or less if you like)
1tsp garlic powder (you can use more or less if you like)
sea salt to taste

INSTRUCTIONS:
Chop potatoes and put in a large pot with water. Bring to a boil, then cover and simmer for 12 minutes. While the potatoes are cooking now’s the time to brown the meat. Put onions, garlic & ghee butter in a large frying pan and sauté on medium heat for about 3 minutes. Add the turkey and spices, mix it up and stir/mix occasionally until turkey is cooked. Then set aside.

While the turkey is browning, or after if you can’t multitask :-), de-vein and chop the kale. Put it in a large mixing bowl. Do the same with the rosemary.
Once potatoes are boiled, drain them then immediately add to the bowl with the kale & rosemary. Add milk and stir very well with a wooden spoon. ** The heat from the potatoes will “steam” the kale and rosemary when you mix it, but not too much that you lose the beneficial nutrients.

Once everything is cooked/browned/mixed, take 6 medium sized tupperware bowls and add 3/4-1 cup mashed potatoes & 3/4-1 cup turkey. I personally like to then mix it all together, then set in the fridge to cool and let all ingredients fuze together.

**NOTE** for extra nutritional benefits and to add a bit of tang, I like to add 1/2 cup sauerkraut to each individual serving just before eating.

Deviled Egg Potato Salad with Video

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Deviled Egg Potato Salad

This is a great recipe that I “altered” after eating something similar in a little restaurant in west Texas before a race. No need for vinegar on this one! Just add 1/3, or more, sauerkraut to the salad before serving and it will be perfect. Also, feel free to alter the quantity of Olive Oil if you want it a bit “creamier”. Enjoy!

To see my instructional video for this recipe click here

Recipe makes approximately 4, 1 cup servings.

INGREDIENTS:
1 bag “2 bite” new potatoes (or about 3-4 cups chopped new potatoes)
8 pastured eggs (boiled)
1 green onion (you will use the whole thing)
1/4 cup High Quality Extra Virgin Olive Oil (EVOO)
Sea alt to taste
Black pepper to taste
1/3 cup Sauerkraut (added just before chilling/serving)

DIRECTIONS:
This is VERY simple. Place eggs in a medium to large pot with water and boil. Cut potatoes in quarters, put in a large pot with water, bring to a boil then cover and simmer for 10-12 minutes (potatoes should be easily pierced with a fork). While the potatoes & eggs are boiling chop the whole green onion and place in a large bowl with EVOO. Once eggs are boiled, drain and run cold water over them while peeling. “Mush” eggs with your hands, or chop with a knife, and place in in bowl with green onion. Once potatoes are boiled, drain them and place in the big bowl with the rest of the ingredients, salt and pepper to taste, stir well with a wooden spoon to the consistency/thickness/creaminess you like. Separate the finished recipe in 4, 2 cup tupperware containers, mix in 1/3-1/2 cup sauerkraut and chill in the fridge and you’ve got a great meal/side dish for 3-4 days.

Episode 37: Resistant Starch, Deviled Egg Potato Salad, Abdominal Exercise Post C-Section Surgery and More

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In this Episode I talk about:
– the health benefits of resistant starch and how you can easily incorporate it into your nutrition plan.
– What your nutrition plan should look like post surgery to speed recovery and get back to full health faster
– The best abdominal and core exercises to regain strength in your mid-section after a major surgery like a C-section or hysterectomy

For the probiotics that I talk about click here.

To listen now click here or download on iTunes for later.

Episode: 36 : Best Sprint Workout for Fat Loss, Dehydration Headaches, Fast Strength Gains and More

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In this episode:

1. What is the best sprint workout to maximize fat loss
2. The best way to NATURALLY alleviate a dehydration headache
-I recommend O.N.E. Coconut water with Pink Guava. You can order on www.amazon.com
3. The problem with quick fix/rapid weight loss diet plans
4. How to deal with a client with an eating disorder
5. How to get REALLY strong REALLY fast. Learn about Post Tetanic Facilitation and the “1-6 Principle”.
-I reference the article by strength Coach Charles Poliquin here.

To listen click here, or go to iTunes to download for later. 🙂