Vanilla Cherry Almond Protein Smoothie

Normally, I'd make my faithful chocolate banana protein smoothie, but I felt like mixing it up today. 

This smoothie has...

1/2 c almond milk

1 tbsp of cocoa powder

1/2 frozen banana

1 c frozen dark sweet cherries

1/2 serving of Origin Simple vanilla protein powder

1/2 serving of collagen

1/4 c frozen cauliflower

1/4 c raw rolled oats

1 tbsp almond butter

Top off with some roasted cacao nibs (or chocolate chips if you must!) This will give you over 20 grams of protein.

I also had a protein muffin for an additional 20 grams. 

A New Favorite

 I had to take a business trip to Florence, KY (near Cincinnati) recently.  The plan was to have lunch at Tropical Smoothie Cafe, but as I was walking toward the restaurant, I noticed Bibibop Asian Grill.  Hmm??  What's that about?  I decided to check it out.

Basically, it's like a Chipotle, only with Asian food.  They have fresh ingredients, and you can get healthier options like broccoli, kimchi, and sweet potato noodles.  I went for the purple rice, broccoli, kimchi, Korean BBQ, purple cabbage, and black beans.  It was very good.  I found a new favorite while travelling 😉

Too much sodium intake is always a challenge when eating away from home.  I'm sure this place isn't low sodium, but it's better than McDonald's!!

A Favorite Cereal

I enjoy a good cereal to fill in the missing calories when I'm having a breakfast smoothie.  The problem is, most standard cereals are packed with added sugar.  For instance, Cocoa Puffs and Honey Nut Cheerios both have 12g (3 sugar cubes) per 1 cup of cereal, and I suspect that is on the low end if you examined some of the other cereals that are available.  

Sandra and I also eat gluten-free, so finding a healthy cereal can be a challenge.  Recently, we came across Seven Sundays brand cereal.

With real ingredients like sunflower protein, dates, etc., this GF cereal is both tasty and fairly healthy.  It has 1g of added sugar and 5g total (dates make up the other 4g).  Fiber is 3g/serving.  Not bad, and protein is at 5g/serving.  It's only 170 calories per cup, so it makes a perfect filler for a breakfast that needs "just a bit more."  It's also a great snack.  I like the cocoa flavor best, but the cinnamon is nothing to turn your nose up at.  

We try to get 25-30g of protein per meal and 5g of fiber per meal, so little wins like this cereal help!

Steady State Run and Protein with Produce

 5 minute warm-up, 25 minute run, 5 minute cool-down 

I followed this up with 20 pushups, 20 squats, and 8 pull ups, 20 pushups, 15 lunges per leg, and 8 more pull ups.

I needed to start the day with some cardio and strength because it was a long day of driving.

Sandra and I visited Burger and Bowl and the food was amazing.  My bowl had riced cauliflower, roasted chickpeas, summer squash, broccoli, roasted Brussels sprouts, mushrooms, and a tangy sauce. I added a 4 ounce beef patty. 

We enjoyed a 5.5 mile walk that day. 

A Nice Start to the Day

The temperature was in the 60s this morning. I enjoyed opening the garage door and doing my workout in the fresh air.  

Today's workout incorporated light weights (12 pounds each) for strength moves and bodyweight cardio moves.

I followed this with my favorite chocolate banana smoothie.

I tweaked this recipe a bit.  It had ...

3 tablespoons of almond butter

1 cup almond milk

1/2 cup riced frozen cauliflower

1 frozen banana

1 tablespoon cocoa powder

Dash of vanilla

Topped with raw cocoa nibs

This yields about 15 grams of protein.  The muffins had 5 grams each, so that gets you to the desired 25-30/meal for adults.

Before any of this, I spent some time in I Chronicles. I was reading about David's mighty men. They were his top warriors, and each one had a strong loyalty to David (Joab's loyalty was unconventional). How much stronger should my loyalty be to God? 

The Perfect Day

My idea of a perfect day involves relaxed Bible time in the morning, being with Sandra on a walk in the sunshine and finding some health-conscious eatery along the way ... this day involved all 3.

I'm grateful for the slower pace of Saturdays because it makes for a more relaxed time in the Scriptures.  I've been studying for a series on the fear of the Lord, and I came across this verse in my reading.

"Submitting yourselves one to another in the fear of God."  Ephesians 5:21

The fear of God motivates me to put others first.  Yes, God wants us to submit to His earthly authorities, but this verse involves more than that.  God wants me to submit myself to the needs of others - to place the wellbeing of others before my own (Phil. 2:4).  By submitting myself to others, I am saying, "You are important to me.  How can I serve you?"  This attitude is contrary to what my flesh wants because I am selfish.  That's where the fear of God steps in and motivates me to do what I should do.  I serve others and submit myself to their needs because, ultimately, I want to please my high and holy God.

The sun was out today, and the air was cool but warm when walking in the direct sunlight.  Sandra found a healthy eatery in downtown Bowling Green, so we gave it a try.  Indeed, it is a gem of a place.  I don't think they have a foul ingredient in the whole cafe.  Sandra tried the Peace smoothie which had spinach, banana, mint, cacao, seed blend, and date drizzle.  My smoothie consisted of banana, cacao powder, almond butter, cold brew, seed blend, and date drizzle.  For those of you who appreciate the good ingredients of God's creation, I recommend it - highly.

This was our breakfast, so afterwards, we took a long walk from the downtown area and circled around the WKU campus.  This is a good time of year to walk there because the student population isn't out much, so the sidewalks are clear and the scenery may be enjoyed more easily.

After some stressful weeks, we needed a recharge, and God gave that to us today through quiet study, good food, and a brisk walk that inspired some delightful conversation.

God is gracious.

Orlando Trip: Day 1

This past week was my yearly training with John Deere in Orlando, FL.  Deere has a huge outdoor training space in the middle of the swamp where they conduct various training exercises.

Tuesday morning, my dear wife dropped me off at the airport.  We left early, so I looked for something in the airport at Nashville.  Sandra had found a place called The Urban Juicer.  The food is natural, whole, and healthy.  I tried the acai bowl with banana, almond butter, granola, Greek yogurt and honey.  Wow!  To wash it down, I got a beet, lemon, apple, ginger juice.  This is definitely a place to try if you are looking for healthy away from home.

Once in Orlando, I fell back on my go to Chipotle.  For fast food, it's a great choice.  Brown rice, black beans, grilled chicken, stir-fried veggies, and avocado.  For me, this is a go-to away from home.

The Orlando airport has four satellite terminals, and you must take a tram to the main terminal.

It's January, so the pool area and fitness room were EMPTY.  I enjoyed a 30 minute, 12% incline, 3 mph walk.  I got the idea from a co-worker who is trying to lose weight.  I definitely broke a sweat!

 

A New Favorite Eatery

Sandra and I were headed home yesterday, and we were needing a place to eat near Louisville, KY.  

Sandra found a place called Core Life Eatery which advertises healthy bowls.  We decided to give it a try.  

We sure are glad that we did!  It's a new favorite!!

Sandra's bowl had quinoa, carrots, roasted chicken, miso-sesame-ginger dressing and other good things for your body.

Mine was an Asian Korean BBQ bowl which had purple rice, Korean pork, kimchi, sriracha sprouts, pickled red onions, a fried egg, and a very tasty dressing.  I'm not aware of too many places where you can go and get foods that are pre-biotic (kimchi) for under $12 a bowl!!

Oh yeah, they have juices that are phenomenal!  Mine was beet lemonade (the combo of beets and citrus was amazing) sweetened with cane sugar.

Sandra's had figs, vanilla, apple cider vinegar, and some cane sugar to sweeten.  She was addicted.  It truly did taste like you were drinking apple pie.

I may feel the need to make another "business" trip to that part of the state soon 😉😋.

If you're travelling and looking for healthy options, this is a no-brainer. 

God Gives Good Things

"Thou openest thine hand, and satisfiest the desire of every living thing."  Psalm 145:16

God has given us some great things to eat.  This morning, I made a pineapple, mango smoothie.  Pineapple is an anti-inflammatory and rich in vitamin C.  Mango is an antioxidant and helps lower blood pressure due to the presence of magnesium and potassium.

Here's the recipe:

1/2 cup of almond milk

1/2 cup of orange juice

1/2 cup of mango frozen

1 cup of pineapple frozen

It's high in vitamin C, so it's a good choice for cold and flu season.

For protein and healthy fats, I chose low sugar Chobani Greek yogurt, Purely Elizabeth granola, and 1/4 cup of shelled pistachios.  This yielded about 24 grams of protein. Not bad for a breakfast.

Finding healthy options doesn't have to be hard. God has created some great foods for us to eat, but that means putting down the processed, addictive junk that is designed to hook you by feeding a craving.

Devotionals, Leg Day, and Sunrise Smoothie

 

Sandra and I have read this book together, and I'm reading it through again in my morning Bible study.

It's a challenge taken from the life of Joseph.  The author brought out the fact that God was Joseph's FIRST pursuit.  Because of this, everything else fell into place, even in the prison.

He mentioned that we all love the product of God's presence and blessing, but we often don't want the process that brings it.

I highly recommend this book if you are looking for something on the shorter but highly edifying side.

So ... my workout wasn't really 58 minutes.  I forgot to end my workout session on my fitness tracker after finishing.

It was leg day, so this involved squats with one dumbbell, lunges holding a dumbbell, and weighted hip lifts.  Here is a basic rundown of the routine ...

5 minute warmup

Set 1:

60 seconds of weighted squats

60 seconds of single-leg reach (switch legs at 30 second mark)

side planks for 60 seconds

60 seconds fast pushups on knees

Set 2:

60 seconds lunges with one weight

60 second hip lifts with a weight or band

60 second bird dogs

60 seconds fast pushups on knees

Repeat every set 3 times and rest 30 seconds between exercises.

I have a smoothie almost every morning along with either healthy muffins or peanut butter on toast.

This morning consisted of a Sunrise Smoothie.

1 cup of almond milk

1 5 oz cup of Greek yogurt (mine was slightly sweetened)

1/2 cup of frozen pineapple

1/2 cup of frozen mango

Simple, but delicious.

Giant Lego Robot in the MOA

The week before last, I was on a business trip in Eagan, MN.  While there, a co-worker and I decided to visit the Mall of America, walk around, and find some dinner.

We stumbled upon this very tall Lego robot.  I'm guessing it was over 20'.  I can't imagine the number of bricks that it took to make this thing!  Ridiculous.

Other than this robot, the MOA had nothing much to offer except lots of weird people and loud noises.

Oh, we did find some very good Greek food.

Greek salad, chicken kabob, Greek rice, roasted potato, pita bread and tzatziki.  Mmmmm!!

Finding Healthy Away from Home

This week, I have been in Eagan, MN on a business trip.

Not far from my room, I found this nice park trail to walk or run. 

Thankfully, there are sidewalks leading from the motel, and they offer a good running space.

A mile away, I discovered a restaurant that has a healthy option. Well, I should say that Sandra discovered it by researching it for me in advance 😊

They serve a bowl with quinoa, broccoli, sweet potato, hummus and cucumber, all in a yogurt harissa dressing. It was fantastic.

I'm thankful for healthy options on the road, but I'm ready to go home to my dear wife and her cooking.

A Healthy "Milkshake" When You're Feeling Down

Greetings friends!  This week has been one of sickness for me and my dear wife.

Sandra does a great job preparing healthy food for us, especially when we are ill.

Today, she made a "Shamrock Shake."  There isn't one bad thing in it.  From the healthy fats of the avocado to the antioxidants of the cacao nibs, it's one big green drink of pure goodness. 

Give it a try!

Look up the recipe online.  It's easy enough to find.  This one has ...

Avocado

Spinach

Coconut Milk

Dates

Peppermint Extract

Cacao Nibs

Time to Toss Out the Excuses

In a day when everyone has an excuse for his or her physical and spiritual condition, I appreciate statements like this one ...

We all have bad days.  We all have physical limitations.  We all have responsibilities, but let's not forget to take care of the one body that God has given to us.  

Some people won't understand why you don't eat this or that.  Some people won't understand why you take so many walks, or why you turn down french fries for a green smoothie.  That's ok.  Not everyone needs to understand.  

You do the right thing.  In the end, the joke won't be on you.

For You "Healthy-Eating-Haters"

 Here's a smoothie that really isn't "bad" for you, but has the taste of something that you may not expect from healthy food.

It's a chocolate-strawberry smoothie!

Give it a try, even if you hate the word "healthy."

1 cup of milk

1 cup of frozen strawberries

1 Tbsp of cocoa powder

2 Tbsp of cocoa nibs or plain old chocolate chips

1 Tbsp of maple syrup

I also added a Tbsp of protein powder, but I wouldn't recommend this unless you are consciously bulking up on protein.  The powder gives the whole thing a gritty texture.

If you really hate healthy, put some whipped cream on top (I didn't do this 😋).

Enjoy!

Cherry Almond Smoothie

 This smoothie is 255 calories and pairs well with a breakfast muffin or toast with peanut butter.  This is "healthy," but it has great flavor for those of you who are wary of healthy stuff 😉

1 cup of milk (can use almond or coconut milk)

1/2 cup frozen cauliflower (you'll never taste it, or leave out)

1/2 cup frozen sweet cherries

1/2 frozen banana

1 Tbsp almond butter (Sorry, peanut butter won't work.  It's a cherry ALMOND smoothie!)

1/4 tsp cinnamon 

If it's not sweet enough for you, use 1 Tbsp of maple syrup or a pitted date.

Simple Quinoa Lunch

Eating more plant-based can be a challenge because getting the right amount of protein may be more difficult.

I like quinoa because it is high in protein for a grain.  One cup yields about 8 grams.  We had some leftover veggie mix from our veggie hummus flatbread so I threw the remainder into a cup of quinoa and mixed it all together.  Pretty good.  I give it a 7.

Here's the veggie mix ...

1 tsp olive oil

1/4 cup chopped artichoke hearts

1/4 cup Kalamata olives

6ish grape tomatoes (or 1 whole tomato chopped)

1/2 small cucumber chopped

3 mini bell peppers

1/4 onion chopped

2 tsp lemon juice

chop in a few leaves of parsley

1/4 cup crumbled feta cheese

This will provide enough for about two servings of the quinoa dish.

Mix all this together, then mix in 1 cup of cooked quinoa.

Afterwards, add 2 tbsp of hummus for extra protein.  I also like some cracker or bread or pita on the side.  Tortilla chips are good too!

This is a Mediterranean dish.  I love Mediterranean because it tends to be healthier with a focus on whole grains, veggies, fish, and healthy fats.  Give it a try!

Refueling with Fresh Vegetables

 

Yesterday's run went well!  I hope you were able to get out also.  Feeding your body nutrients is always important, but it is especially important for repairing muscles after working them.

So, my lovely wife and I made some grilled vegetable sandwiches.  It was fun to cook together 😃

This recipe is super simple.  Anyone can make it.  Here it is ...

Toasted whole-grain bread

2 fresh bell peppers

1 peeled onion

2 tbsp of olive oil

garlic salt

pepper

Italian seasoning

Hummus (or cream cheese or cheese wedges)

Heat up the skillet and add the olive oil.

Slice up all the veggies and throw them in.

Stir fry the veggies and get them good and done, then add the garlic salt to taste, pepper, and Italian seasoning.

We use hummus on the toast because we are dairy-free due to allergies, so you may want to use cream cheese or something like Laughing Cow cheese wedges which are amazing!

We eat them open face, but you could make them into sandwiches.  They are healthy and fast.  The protein content is a bit low, but all in all, it's a great meal.

I guess they're not really "Grilled Veggie" since you stir fry them in a skillet 😆

Simple, whole ingredients can allow the most challenged individual to make a good meal, so even if your specialty is just pizza pockets, give this one a try!

If you dislike peppers or onions (or both), add the vegetables of your liking.  Zucchini would be good too.  If you just hate veggies, well ... I'm sorry for you 😔

My Friend Mr. Foam Roller

 Have you ever seen those workout tools that look like spiked torture devices? 

They are usually found in the workout section of the store where you might find mats and such, and they bear the title Foam Roller. 

Well, they are not there simply to scare you; they have a purpose. They serve to massage tight and sore muscles.  They also prevent adhesions of tissue below the surface of the skin by breaking up areas that tend to get "stuck" together. 

Using a foam roller can be uncomfortable, and even painful. If you find it uncomfortable, that probably means that you have found a trouble spot that needs attention.

For me, when I get a pain around my knee or a tightness in my shoulder or hip, I know it's time to bust out the foam roller and massage the area that is giving me a fit.

Here's some tips for using one...

Don't massage over a joint or on a sensitive area like the spine.

Don't massage over nerves. Sore muscles feel differently than nerves do. Nerves cause shooting pain and such.

Work over a trouble area for 2 or 3 minutes while massaging back and forth.

This isn't the most exciting thing, but your body needs time to loosen up and heal itself, so don't neglect this type of care.

Protein-Packed Tuna Pasta Salad

Meals like this will make you a lean-mean-machine if you couple them with the right exercise.

I love this meal because of the protein content.  It also doesn't have any "bad" ingredients.  It's healthy and packed with energy.  The calories that it contains are good calories if you use the right pasta.

So here it is... Give it a try!

1.  2 cans of quality tuna

2.  1 cup chopped celery

3.  1 bag of frozen peas thawed

4.  1 cup of avocado oil mayo (use real mayo if you like, we are dairy free)

5.  10 oz. of gluten-free pasta cooked and drained  NOTE:  Here's where it gets tricky.  Use a pasta high in protein.  Don't use a junky white pasta with zero nutritional value.  We use red lentil pasta.  It tastes great and has good texture.  Other pastas with higher protein include chick-pea and bean, but they don't taste as good in this dish for some reason.

6.  1/2 lemon squeezed

7.  1/2 tsp basil that is in a jar or fresh if you like (or pesto)

8.  2 tbsp of olive oil

9.  salt and pepper to taste

Mix up this ingredients and refrigerate.  It's best if served cold.  

If you make 6 servings out of this, the serving calories are 370 (I eat 2 servings per meal).

The protein is 25g/serving if serving six.  If you are working out and trying to get adequate protein, somewhere between 50 and 70 grams per day is good but this could be less if you are less active.

Regardless, this meal makes it easier to get some good protein along with healthy carbs and the benefits of a vegetable (peas).

I enjoy a refuel meal like this after a workout.