Butternut Squash - Super fuel, Fun meal

Recently made a great Butternut Squash Soup. roasted 3 small/medium fruits for 25 minutes at 350 degrees.

As that was finishing I made the mirepoix with carrots/celery/ onions and leeks. These I sauteed in the pot with a few tablespoons or water/veggie stock and white wine vinegar.

As they finished I added the remaining vegetable stock and 2 fresh bay leaves and a 1/4 cup fresh, chopped tarragon,oregano and some rosemary- Picked fresh off the back patio.

Then scooped the roasted squash into the pot and cooked for 10 minutes and then turned down Low and simmered for 90 minutes. Removed the bay leaves and served over rice and with good seed-filled bread.

Tonics for Happiness, Health and Longevity

I have read much about using foods for health and longevity. Garlic, Ginger, Raw vinegar and I have been experimenting with different mixes. The first I made is a cough and throat tonic that is based on an organic and raw local honey. And 2 lemons are sliced and added to a jar. 2-3 good sized pieces of crystallized ginger is sliced and added to the jar and then it is all topped with the honey and sealed and put in the fridge for a few weeks. It is great and added to tea or taken by spoon.

Now I have just finished assembling the Super Tonic that is made of equal parts: garlic ginger onion horseradish chili peppers All chopped and placed in glass jar and topped with Braggs Raw Apple cider vinegar. It is set aside to age and after 2 weeks will be taken 1-3 times a day and the solids can be used in soups, stews or salad dressing. I am looking forward to my first taste as well as making my next batch.

Sprouted Lentil Tabbouleh- SuperPower Fuel

I love the taste of Tabbouleh / Tabouli / ??? and have tried it many ways and with varied recipes but wanted to crank up the nutritional impact by replacing the grain with less empty calories. A delicious legume would do that perfectly. Lentils are a delicious bean that fits the basic size/bite for tabbouleh and is a nutritional powerhouse especially when sprouted. After sprouting the lentils will provide 6-10 g protein, 20+% daily Vitamin C and 12-15% iron. The beans will also provide good fat and other nutritional basics. Lentils are of similar size and bite to most bulgur and couscous and much tastier. Adding the parsley, onion, garlic, tomato, mint , lemon juice and sea salt will make this tabbouleh a truly health food. Ingredients : 2 cups sprouted red lentils 1 bunch parsley, finely chopped(1 loose cup chopped) 2 medium red onions- diced(or 6 green onions or mix) 4 tomatoes, finely diced 1/2 to ¾ cup chopped mint sea salt- to taste Fresh ground black pepper 3 tbsp olive oil (optional) 2 lemons, juiced 1/2 tsp cinnamon 4-6 cloves garlic- chopped fine 1. SPROUTING LENTILS- soak 1-2 cups red lentils in clean water for 8-12 hours. Drain and let sprouts grow for 2-3 days(rinsing 2x day) When ¼ tails are out- put sprouts in the fridge until ready to use. 2. Combine Onions. Garlic, tomatoes, parsley, mint, cinnamon, Salt / pepper and lemon juice in a bowl. Toss and let sit for 10 minutes 3. Add lentils and toss and place in Fridge for 30 minutes or more until eating to allow flavors to blend. SERVING SUGGESTIONS: A] Serve as a salad or side dish B] Scoop into lettuce, cabbage or other “green” wrap to make a fun handheld food C] Scoop up with a toasted pita or other chip

Sore throat and Cough tonic

Tonic for sore throat and cough 1 lb Organic Raw honey 2 small lemons – cleaned/sliced 3 Tbs crystallized or fresh ginger slices *** *** 1)wash and slice lemons 2) slice ginger into small pieces 3) Place in jar of honey 4) seal with wax paper and lid 5) store in fridge and turn jar over every weeks for 4 weeks 6) use by spoonful in mouth , in tea or in warm water Useful for sore throat, cough. Combine with good healthy tea, soup or broth and feel better soon.

A jar aging in the fridge.

Keeping the Knees Supple

All of the pain and trouble I have had with my knees has helped me learn a bunch of stuff about myself, my body and athletes in general. The FIRST is that I have to go out and work my body to keep it functioning- resting the damaged joints is often bad for them. Now I don't go crazy but I go regularly. I also rest and ice them when they are BAD. I am talking about TOO MUCH rest. SECOND is the value of diet. I mean this 2 ways- keeping bodyweight is good zone and the fuel that I put into my body. If I eat crap ( salty, sugary, bad fatty or processed,....) I feel it even if just a little in the midst of a good eating day. I eat raw fruits and veggies as well as many vegetarian meals. Being Vegan I have the opportunity to eat bad Veg or Good Veg or Great Veg.... I need to live in the great Veg zone more. The real value of shoes and treating my feet. if I take care of my feet and wear the best I will feel it and know it all the way up my legs. The biggest concern for shoes is not the type- nearly 100% of the shoe companies are full of baloney in what they sell and talk about- Number one concern is proper fit and flexibility. I now am prepping for the Charlottesville Fall Classic Half Marathon 9 www.badtothebone.biz) Not as a runner but as a Director; such a race is a 20-24 hour endeavor for us, but it is a lot of fun. .

Emergency Planning

Hopefully you / we never have to deal directly with a disaster but in all likelihood we will have periods without power-water or other basics. It is best to be ready for some or all potential disaster situations. What will you eat? How will you prepare it? How will you stay warm /dry? How can you stay hydrated? This is the real lifesaver if all else falls short. Where will/can you go? There are many considerations and many places to get info for planning purposes. The best- but very basic- site is ready.gov SUMMARIZED- have at least a gallon of clean water per day per person. Now this can change if you are in a hot climate or have any health issues. We can survive a few days without food but not without water. We lose water every minute and need to replace it all day long. Where do you live? What emergencies / disasters threaten you and your “neighborhood” ? This will guide your decisions on what and how to prepare. No body and no places are immune but some are more likely to be impacted by wind/rain, storms, tornado , snow and earthquakes. How about Safety and First Aid? You can not forget some Basics for boo-boos- bandages, cleaner, antibiotic ointment, support bandages and a few other necessities. Safety will also include blankets or sleeping bags or warm clothing if cold weather emergencies as well as covering needs. And of course flashlights with spare batteries and/or lanterns with the same power. A battery or hand cranked radio is also helpful and useful. What have you done to be ready?

Todays training -Not just a workout

3.5-3.8 miles easy on a variety of flats and hills- Getting up and doing a workout can be , IS, fun but doing it as part of a plan for performance TRAINING PROGRAM makes it more enjoyable, exciting and motivating. It is also helpful as an impetus to get going on those SLOW days. But the big key is putting it together with ALL factors involved. I am building a base of solid mileage as my leg heals and will transfer to a marathon training plan. What kind of training program should I follow? The vast majority or programs published in magazines are For and By Olympic caliber runners but less then 2% of us can or should train that way. We aren't built properly for it, we don't have the time to train like that AND recover/rest properly . Now I train easily 5-7 days a week but only 1 day in 14 do I go harder or longer. It allows for better recovery and rest and is sufficient to complete the race and distance. I trained professionally as a football player and basketball player but now I am a Big Guy running....

Smoothies- Great for Summer Workouts and Recovery

I harvested a collection of tasty greens and made a great Green Smoothie to fuel up after a Hot, sweaty summer workout. Love the feeling of all that great vegetable energy entering my body and filling me up. 2 quarts of Dark green drink contain a couple hundred calories But are loaded with protein, Omega oils, vitamins and minerals. Unlike tablets or capsules the vitamins are all complete and loaded with the micronutrients /phytonutrients so popular in the health press. The greens are a collection or beet, collards,kale ,mustard and radish.

Where have I been ????

I just realized I have not written in several weeks- not a good way to keep the blog alive and current. I have been doing a lot of reading about writing and blogging- now I get off the pot and write something. The leg is recovering and getting stronger- may start full time running soon. Will add some more short (100-300 yards) intervals as it continues to gain strength. The garden is coming together- been harvesting and enjoying some greens and cabbage goodies ( spinach and bok choi gone recently) Some garden updates: Milk thistle- The milk thistle was looking good a few weeks ago but looks great a it is reaching 3-4 feet tall and the great flowers are out. Blackberries are filling the plants and getting ready to ripen- now to keep the birds away- And some melons growing vigorously in a pile that is mostly (85-90%) used coffee grounds - not sure how the fruit will be but the plants looks great. Now to keep up with this and publish more tomorrow.

Today's Smoothie-75% My Garden

Harvested some chard, collards, turnip and radish greens . I gave them a quick rinse and put in blender with 2 cups of filtered water. Blended until smooth and green.
Added some chia seeds , 2 clementines and 2 Valencia oranges and a scoop of wheatgrass powder. Finished blending and put into 2 bottles. With some ice cubes to drink all morning .
Tastes great today.

Back on the road- a NOT EXACTLY Training Log

Hit the road and did 4- almost 5 miles and did so with no pain in the leg- at least in the area near the repair and screws.

Knees were a little tender but felt better later in the day.

How long until I can run half to 3/4 of a workout?

Running is Good for the legs,knees- Ignore the nay-sayers (Part 1 of 4)

Many doctors- even those that run and work with runners- believe that running is bad for the knees....

Personal trainers- many in an effort to gain clients/ and from their training- preach against running and for intervals with short bursts as well as resistance training and cross training.....

Running magazines include monthly articles as well as regular social media posts about how to deal with running injuries....


Running is not the problem- HOW we run is the problem.



How do we run? How do we get hurt?

Most of us have real lives and jobs and are NOT OLYMPIANS and this means many/most runners that watch their time and PR's end up with some kind of pain and injury.

What Olympians and Professional athletes have is the time to rest and recover and properly cross-train. This total training package limits/prevents injuries because they run daily on "well rested and recovered" muscles and bones.

We who have jobs and lives end up under-rested and over-trained and have down time in a regular series of down time and ice time.

If more people worked out - NOT trained- properly there would be less injuries and less need for good sites like http://www.runninginjuryoracle.com/.

There will be at least 3 more parts in this series....

Good Luck and stay pain free.

Cross Training in the Garden ??

I love to plant my veggies and fruit and enjoy the harvest as summer comes. This year I am still recovering from the leg fracture in November and it is very tiring to work in the garden- Doesn't cool my enjoyment ....

I have beans and greens and onions planted and moving nicely- Cabbage and cauliflower are coming up now:

The brussels sprouts should do well again this year- looking forward to fresh gooddies.

My blackberries and figs are growing nicely and should produce some sweet treats in a few months.

I have a bunch of seedlings yet to plant and will get them in soon. Okra is next and then all the squash varieties.

With the work for the marathon finishing I will have more time to workout and recover from the break and surgery and also play in the garden.

Basil makes great Endurnace and Recovery Food

Last night we ate some frozen pesto from last years garden.

Was made with:
-Globe basil
-Nutritional Yeast
-Raw almonds
- Extra Virgin Olive Oil
- Fresh Black pepper

Pump up a serving a pasta with a nice scoop of this and feel great tomorrow

This is the frozen pesto- defrosted as the whole wheat penne cooked.

200 calories
19 g of good fat and 14-15 grams of protein
Plus plenty of Vtamin A, C and iron.

Orange as an Agent for health and weight loss

Need a late night snack- but are ignoring your traditional snacks. Too heavy before bed? too many empty calories/ maybe even boring.

eat an ORANGE or two.

80-90calories
Almost No fat
2 G protein
4-5 G fiber
100%+ Vitamin C
Vitamin A, Calcium and iron.

Grapefruit (1 Medium to Large) will give similar benefits with a mild anti-imflammatory impact

Runners and Walkers Need Leg Strengthening Too

Many runners/walker/hikers and bikers ignore additional leg exercise because they believe that their basic exercise is giving them sufficient work for the legs. In a few cases this is true but for most the encounter with a hilly trail or a climb in a race highlights a weakness or imbalance in leg strength. In many cases this challenge will lead to foot, shin, knee or back pain.

So how can we counteract or overcome this challenge?

A) Avoid hills or races that have hilly profiles
B) Train on more hills
C) ADD RESISTANCE / STRENGTH TRAINING for the LEGS and LOWER BODY

Now the first option is just silly but B seems like a good idea at first glance but can set us up for injury since hill training puts a whole new strain on the joints and body and excessive extra focus can promote and injury.
The addition of strength or resistance training , when done in a reasonable manner targeting the areas of weakness as we train normally, will yield positive results.

Now we need to decide what muscles or muscle groups to work on. Since we are addressing all athletes the movements highlighted here will build the entire leg. Individual needs can be addressed on a personal basis. It is usually prudent to perform a total program and not “body-build “ a specific or small muscle group. That type of plan leads to imbalance and potential “new challenges”. [work on the quads should be balanced with hamstring and butt work] This program can be customized for the individual based on needs and time available.

EXERCISES:

SQUATS [quads, hips, butt]
A) Start in a standing position , FEET- Hip/Armpit -width apart, toes down and heels slightly off ground , arms relaxed at your sides.
B) Proceed into a squat by bending your knees and rising up on your toes.(don’t press heels into ground)
C) Without pausing or bouncing, return to the starting position by straightening your legs and coming down off of your toes.
-Use your arms for balance.
Breathe smoothly INHALE down/EXHALE up
: can use ¼, ½ squats as your get started and stronger

GOOD MORNINGS /Straight Legged Deadlifts [hamstrings, butt, back]
A) Start in a standing position, Feet at Hip width.
B) With head up and eyes forward, bend ( with straight legs) and Touch your Toes
C) Tense your ABS as you reach for your toes, and use your Butt and Hamstrings to lift
If you can't touch your toes, reach as far as you can without straining.
D) EXHALE down, INHALE up.
BENEFITS: This exercise will strengthen and lengthen the gluteus maximus, and hamstrings. There will also be an impact in the core/torso and lower back.

HEEL RAISES
A) Stand on step or curb- with toes on the edge and heels hanging off
B) Slowly drop heels down pause and lift slowly
C) Repeat several times (options- turn feet IN and/or turn feet OUT ; to focus different parts of muscle)

TOE RAISES
A) (barefoot) walk around room with heels-only on ground
B) OPTION- while sitting, curl toes up toward knee as far as possible( hang shoe on toes for resistance)

SUMO SQUATS
A) Stand with feet slightly wider than shoulder width- toes POINTED out
B) Squat down to a spot parallel ( or higher) floor
C) Pause briefly and return- slowly
BENEFITS- Strengthens thighs and hips in a different range and focuses strain on the sartorius muscle which stabilizes leg and supports the run and can limit pain from other issues.

LUNGES (standing )
A) Split legs- Right leg forward- Shin vertical; left leg stretched back
B) Slowly drop back knee to ground and stand back up
C) Do several repetitions and reverse feet
D) Repeat reps after feet reversed.
Perform slowly and stay in place- walking or forward stepping lunges put a lot of strain on the knee and all the connective tissue.

Add some Pushups, crunches and leg lifts to make a simple total body exercise.

ZOSUI- tasty Rice, Miso, Edamame and Butternut Squash soup

Butternut Squash & Edamame Zosui

Zosui
• 2 tsp. toasted sesame oil
• 2 leeks, light green and white parts thinly sliced (11/4 cups)
• 1 12-oz. pkg. diced butternut squash
• 2 cups or 1 10.5-oz. pkg. cooked brown rice
• 1 1/2 cups frozen shelled edamame
• 2 cups low-sodium vegetable broth + 2 ¼ cups water
• 1 4-inch piece kombu
• 3 Tbs. white miso

Relish


• 1 Tbs. grapeseed oil
• 3 Tbs. minced fresh ginger
• 6 green onions, finely chopped (1 cup)
• 1/4 tsp. white pepper


1. To make Zosui: Heat sesame oil in pot over medium heat. Add leeks, and cook 2 to 3 minutes, or until soft. Stir in squash, rice, edamame, broth, kombu, and 21/4 cups water.

2. Close pressure cooker, and bring up to high pressure. Cook 6 minutes.

3. Release pressure with quick-release button, or transfer pressure cooker to sink, and run cool water over rim to release pressure.

4. Remove kombu from pot. Thinly slice kombu strip; stir into soup. Ladle 
1 cup soup into bowl, stir in miso, then stir miso mixture into soup pan.

5. Relish: Heat small saucepan over medium-high heat, and add grapeseed oil., ginger and green

Serve soup in bowls with scoop of relish on top. In Japan the Zosui is a tasty way to use leftover rice.

Per serving (1 cup soup and 1 Tbs. relish): Calories: 205, Protein: 7g, Total fat: 7g, Saturated fat: <1g Sodium: 222mg, Fiber: 5g, Sugars: 3

Pudding - healthy and not from a Box

I have always liked pudding and ice cream and yogurt.

When I discovered chia seeds for use in smoothies I also had them in cereal and realized the opportunity as the seeds gel when soaked.

I blend some good flavors( usually fruits and juice and add the soaked and gelled chia seeds.

The fruits and juices are already in the blender by the time the seeds have gelled.

This most recent pudding included a couple cup of frozen blueberries -

The pudding was blended and set in fridge for about 2 hours and set up nicely and was delicious.

Avocado Fuel - dip, fuel, Energy

I made a great Guacamole last night

3 avocados
1 yellow onion- diced
6 cherry tomatoes chopped
3 Tbs Lime juice ( half a lime)
1 Tbs Rice vinegar

Put in bowl and mash.

great on veggies and chips- spread it on toast this morning

80 calories a serving,
1-1.5 g protein
6 g fiber
6-7 g fat ( mostly good fat)

Vitamin A, Vitamin C, Calcium and iron

Heart-y Onion Soup ( vegan)

Made a great onion soup tonight:
-4 cups chopped yellow onion
2 shallots chopped
1 leek chopped
-2 Tbs Coconut oil
1/2 cup white wine vinegar(with 2 tbs water)
4 cups Vegetable broth
2 bay leaves
1 tsp Thyme
1 tsp Parsley
-1/2 Tamari
1 tsp Dijon Mustard
1 tbs Vegan Worcestershire sauce
1 tsp arrowroot powder

onions chopped and ready-

Onions carmelized and ready for soup.

Eat God's Food Not Man's food

Athletes are continually and constantly looking for food to fuel training, recovery and performance. There are many theories and ideas about the best way to eat and I will propose/support one here.
Today I will support a general idea- focused on the type of food to eat, in follow-ups I plan to discuss the specifics about what to eat and when- how to combine foods and meals with workout schedules.
The idea is this: EAT More of GOD’s Food and less of Man’ Food
GOD’S FOOD= fruit, veggies, nuts, and leaves as they are when they come off the tree, bush or plant.
MAN’S FOOD: anything in a box, bottle or run through a set of machinery to process and prepare.

Then God said, "Behold, I have given you every plant yielding seed that is on the surface of all the earth, and every tree which has fruit yielding seed; it shall be food for you; Genesis 1:29 (NASB)

Fruits are a tremendous fuel and the best source for complete vitamin needs. Vegetables (all kinds) are the best natural source for all necessary minerals. They both contain vitamins and minerals but they each specialize…. Most fruits and veggies have some or all of the essential amino acids- so protein needs can be met eating God’s food.
God’s food is right off the tree, plant or out of the ground it is ready to eat with little or no additional handling- just a little cleaning, peeling or separating. I am not leaning to raw vs. cooked food , just the status/form of the food as we get it into the kitchen or training table.
God’s Food is better 4 reasons:
1)Taste- real food tastes better, but if you are accustomed to boxed, fatty, or salty items you may need to adjust but eventually real food tastes best.
2)Nutrition- real nutrients as provided by God through the plant and soil are the best for our bodies. It is easiest to assimilate and use when in a natural form.
3)Ease of Preparation- just clean and eat, peel and cook, chop and mix… No need to read instructions or mix a lot of funny items.
4)Value- The level of nutrients per calorie is much greater in real food and therefore a better deal on the wallet.

Go to the garden, farm, farmers market or the produce section and your next meals.