Mr.Artichoke

      Have you ever wondered what nutritional benefits the ARTICHOKE has?? Well, I love this veggie so of course I've wondered. I know that it is high in fiber, potassium, calcium, iron and phosphorus however i was NOT aware that it can positively help poor liver function.

Read this article for more information on how the Mr. Arti can positively help you! :)

http://www.epicureantable.com/articles/aartichoke.htm

ENjoy!!

African Veggie StU

Hello all you healthy eaters out there and those who want to learn more about nutritious ways of eating without depriving your belly's of the good stuff :) MERRY CHRISTMAS!!!!

It was a COLD day on the mountain in North Carolina yesterday and I was thinking on the ride home that my African Veggie Stew would be an AMAZING end to a perfect day! Ive made this recipe before and it turns out better each time. It is so nutritious and extremely delicious.

Sweet potatoes are one of the main ingredients in this dish, check out the website below to find out why this potato is #1

http://www.foodreference.com/html/sweet-pot-nutrition.html

AFRICAN VEGETABLE STEW Serves: 6-8

1tbs Olive oil 1 Onion 2 garlic cloves
*Chop above ingredients and saute with oil in a large pot

~1tsp of each Cayenne pepper, garlic powder, Cinnamon

ADD

4 cups Veggie broth
2-3 sweet potatoes (skinned and cubed)
1 bag spinach
1 can drained garbanzo beans
1/2 cup raisins
1 can diced tomatoes

Let sit on Low heat for about 30-45 minutes

Sprinkle a little bit of cinnamon on top and enjoy :)

Roasted Good-ness

.. For all the fruits and veggies that I get each week, man I'm starting to think i need another fridge! After one meal though it does calm down a little i guess, but then there are the left overs! It seems to work out just fine somehow and I wouldn't buy less fruits and veggies just because my fridge is small :) The other night when I got home from the store I used 1/2 of the veggies I purchased that night and roasted them in the oven for about 30 minutes..The Kale was nice and crunchy and with all the flavors mixed in from the spices and other veggies, mmmmm it was tasty. So for the ROasted Mixed Veggies: Here's what I did--

CHOP:

onion

carrots

cabbage/red and green

kale

zucchini

squash

apple

eggplant

mushrooms

pour: 1 Tbsp grape seed oil all over pan 

         1 tbsp Agave nectar as well

seasonings:

*garlic powder

*citrus pepper blend

*cinnamon

This took a total of about 45 minuets and I was feasting away! Add some Tilapia to your dish also for some satisfying protein :) Enjoy!!

PumPkiN creationz

HEY! wow, I realize again that I need to get you all updated on whats going on around here. But in the mean time try this shake out for the holidays...its amazing.
Pumpkin Spice Shake

8oz Vanilla Almond or Soymilk

1 Frozen Banana

1/4 cup pumpkin

Topped off with some Cinnamon and a little nutmeg :)

Health Benefits:

Contains about 11 grams of protein and 6 grams of dietary fiber. Pumpkin is rich in beta carotene which is an anti oxidant that helps fight free radicals

ENJOY!! :)

remember..

You may feel weak. You may think you don't have what it takes. But here's the secret: Don't act on what you feel, act on what you know. In your mind you may feel afraid. But in your heart, know that no weapon formed against you will ever prosper. You can do all things through Christ. If God be for you, who dare be against you?

Give it ALL

Today I will give everything I have, what I keep inside I will lose forever--Peter Twist (Twist Sports Conditioning)

What do you want to accomplish today?

12 miles is the plan for this morning :)

Check it out: www.TwistConditioning.com

mm

Shopping List

Success comes from knowing that you did your best to become the best that you are capable of becoming! --John Wooden

Good MORNING friends :) I am sick...this doesn't happen to me often but I feel as bad today as I did on Saturday. Its pouring rain out so its kind of the perfect day to stay in and do nothing. Nothing? me? no way! Yeah, there is definitely something wrong with me. I'm thinking a trip to the farmers market and Trader Joes sounds good though.

I need:
Fruit Raspberries
Strawberries
bananas
apples
peaches
lemon
Veggiesarti-the choke
spinach
kale
carrots
eggplant
squash
broccoli
ONIONs
cucumber
hot pepper
tomatoes

Trader Joes:chocolate almond milk
almonds
dried pomegranate seeds (these are tasty)
salmon
frozen strawberries
frozen fish
plantain chips
salmon in can
(something chocolatey) ;)

Tonight I am going to: Saute Kale in 1/2 tbsp of grape-seed oil and 1/2 tbsp of agave nectar & garlic with onions, tomatoes and carrots AND some lemon to taste :)

salmon or Tilapia?? Im thinking Salmon tonight-(since i dont have a oven or grill right now) I will Saute it and make my Dijon mustard agave nectar marinade to rub over each side of the fish. yum :)

I will post pictures later on!


Today's Veggie: the ONION (one of my favorites..sauted or grilled)http://www.vegetarian-nutrition.info/updates/onions.php
http://aggie-horticulture.tamu.edu/archives/parsons/publications/onions/onions.html
I hope everyone has a great day!
 
Eat SMART.

mm


Check this out :
http://educateyourtraining.net/2010/10/05/q-a-with-trainer-and-fitness-model-megan-may/

Harding TRUcK TraiL = GOING for IT

Pictures from 30k practice run on Harding Truck Trail in Silverado, CA (June 25,2010)

Such a Beautiful run!!
Took us a little under 3 hours. I felt super strong and could have run a lot faster up hill. On the way down i was getting dehydrated, didn't bring enough h2O along. Race was not complete without a BIG JAMBA juice : strawberry,banana with some orange juice smoothie and a little hemp granola! waHOO. RACE day: July 10th, wish me LUCK! :)

Paleo Key LiMe Pi

hi!
Sorry, its been a while since i last posted any news. BUT so much has happend.My friend Kristin and I ran the Harding Truck Trail yesterday, 30k run!! 17.5 miles and it was a little over an hour and a 1/2 up hill climb that never ENDS. It was an awesome and beautiful run with switch backs looking out into the mountains the whole entire run. Im going to be racing on the same trail July 10th for the Harding Hustle, im excited about it. I just need to bring more water next time for sure! So last time i mentioned i would give the Paleo Key Lime Pie Recipe so here it is:
For the Crust:
1.5 cups almonds
4-6 dates(no pits)
*Process until not quite nut butter
1/2 tbsp coconut oil spread all over pie dish
Dump and spread almond/date mix into pie dish forming a crust
PUT in oven at 350degrees for about 8 mins Inside:
lime zest from about 5 limes (2 tbsp)
1/2 cup lime juice(fresh)
3 eggs
1tsp vanilla
1tbsp agave nectar
1/4cup coconut flour
*Mix together and pour into Pie dish over top of the crust!

Bake for about 25-30 minutes**
Enjoy!!
now i need to STRETCH and...eat breakfast, im going to make something i haven't made yet! Have a great Saturday. :)

Nibz

 Margar-Eatz's Cocoa Nibs.

First: get 2 bowls out, one small and one medium

STEP 1
1 banana
1 small applesauce cup
Agave nectar
1 egg
1 tbsp almond butter
**Mix above ingredients together in small bowl

STEP 2
1 cup almond meal
1/2 cup coconut flour
(optional)1/2 cup shredded coconut
1tbsp raw cocoa powder
1tsp cinnamon
** Mix above in Medium bowl

STEP 3
MIX step 1 in with Step 2
add 1/2 cup cocoa nibs and any dried fruit (I use diced up *figs sometimes, the last time i made these i put *Blueberries in them and they turned out awesome!)

MIX all up then scoop out about a spoon full of dough, should make about 30 small nibs :) ENJOY!!





I ran this morning, about 50 minutes over all. I am tired today, thinking i might wait and do my leg workout tomorrow morning, we will see how i feel later on today. I am going to lay by the pool for a while and read the RAW nutrition book i told you about.

Todays food:
*1 omega 3 egg/3 whites with tons of veggies and a little fresh salsa
(run)

after run: Mahi from last night (about 2oz) with more veggies(cold) cucumber and onions with 1/2tsp BRAGGS

Lunch: 1 serving Tuna (lower sodium) beets/cucumber/1tbsp tabuli/1 small tomato/onion/a little BRAGGS *handful of pistachios

FooDa for the day..

Ran about 11 miles last night, felt awesome, but I NEED to bring a water bottle with me. That's a no brainer. It took me a little over an hour and 20 mins, because i saw a friend and stopped to talk for a minute. My feet are doing awesome. Im so happy, they could really be setting me back. I have been icing a TON so that has helped a lot.
"Every day do something that will inch you closer to a better tomorrow." Doug Firebaugh

Food today:
This A.M. around 8:30
*1 Omega-3 egg, 3 whites with left over Veggies from last night(zucchini, crushed tomatoes, onions and eggplant) after i ate that i had 1 small orange
Snack: Cocoa NIB (small one)

Lunch: Fish from night before/and lots of veggies (cold) cucumber/beets/carrots/ and some fresh salsa!
**about 2 hours later-1 serving tuna mixed with Juice from lemon/with cucumber a little avacado
Snacked on fresh fruit: small orange, a few mango slices and about 10 pistachios

Dinner: 
*Mauhi about 3.5 oz cooked in light coconut milk (about 1.5 tbsp)
*Kale/onions/garlic/cabbage and carrots steamed with a little Veggie broth
Snack:Cocoa Nib and a handful of frozen blueberries :-)

So thats my day! time for bed. Ciao :*