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.