Thursday, March 15, 2018

Today is the day!

Today marks exactly 6months since I stopped drinking alcohol. 


Not going to stop this streak any time soon.

Friday, February 16, 2018

Vegan Protein Powder? Not a whole food... but...

Been doing the whole food / plant based diet for about 5 months now and I am going on almost 6 months of no alcohol.

I had a new / recent discovery.  I was starting to feel like my diet was really missing something and I thought about it and figured it might actually be a super easy / quick / digestible source of protein.  It was just a hunch.  So even though protein powders are NOT whole food they do have a ton of organic / natural / plant based options these days.  Doing some research I found this one got the best reviews for price, quality, and ingredients.

I plan to use that like I used to use whey protein.  Maybe like 1-3 scoops per day spaced throughout the day, used as a 'snack' between meals and after workouts as needed.  I already feel better after just a few days of using it.  Definitely feels like it made the difference.  

If you want to transition to a whole food / plant based diet... I recommend that you really go 100% whole food for 3 weeks... see how you feel.  After that u might want to consider protein powder or any other things that you feel like u might be missing.  

They say it takes about 30 days or so to have a life change like this really take affect.  I think 3 weeks is doable!  You can do anyth!ng!  

Thursday, February 8, 2018

Eat Your Veggies!!

I have a hard time getting my youngest (almost 2yrs old) to eat any veggies.  He will eat broccoli sometimes but that is about it.  My 4yr old is pretty good at eating his veggies but it can be a struggle.  Therefore I have resorted to 'hiding' the veggies in yummy concoctions like homemade blueberry jam with great success!!

Ingredients / Instructions:

  • Fill blender with defrosted organic veggies
  • Add defrosted organic blueberries (as many as you can fit)
  • Top with ground flax meal and organic honey

Blend until so smooth that no veggie chunks remain... hide the evidence at all costs!!!

I made it this morning.  It should make enough for a few meals.  Use it as a topping for peanut butter jelly, waffles, bagels, etc.

Monday, February 5, 2018

Whole Food / Plant Based

Check out the "Food Choices" documentary.

Here are some suggestions for easy / awesome meals... eating like this takes time and it will be an adjustment... please make the leap.  Go for it. I predict it will be life changing.

  • Oats, organic banana, frozen/defrosted organic strawberries, organic syrup/honey, organic flax/chai meal... mash it all together... add hot water.
  • Oats, organic banana, organic raisins, dash of almond/cashew milk unsweetened... mash it all together... add hot water.
  • Organic sprouted waffles/english muffins/bread (recommend Ezekiel brand or similar.. u can find them in freezer section of grocery store), organic flax/chai meal organic banana, frozen/defrosted organic blueberries.. drizzle a touch of organic syrup/honey on top.
breakfast for my wife

  • Organic sweet potato, a huge portion of organic greens (spinach/kale/cabbage), any other organic veggies (beets/broccoli/cauliflower), touch of organic fruit (bananas/dried figs/dried dates/raisins), touch of seasoning (ginger/cinnamon), touch of tumeric/pepper for health and stomach, 1/4 - 1/3 can of organic beans 
  • Organic sprouted bread, organic peanut butter (small amount), organic raisins/banana, arugula on top (i know it sounds weird but try it) 
  • Potato, organic gluten free soy sauce or coconut aminos, a huge portion of organic greens, other organic veggies, nutritional yeast, 1/4 - 1/3 can of organic beans

  • Small handful of almonds or other nuts 
  • Organic carrots are a freaking awesome snack 
  • Small handful of organic pumpkin seeds 
  • Haven't tried this.. might be good for long runs/rides Vegan Power Bars
  • Lauren loves these Vegan Buddha Balls
snacks that I made/used for a 3hr ride on the indoor rollers

Dinners: (These recipes are all very easy to make... please be sure to remove any/all oils from recipes.. you don't need oil and it is very very processed and high in fat / calories).  Dinners should be based on veggies (organic and uncooked as possible), then legumes (organic), then grains (quinoa is your friend)

  • Do you drink coffee? If so then switch to cold brew. Let me know if u want me to list the way that I make it. Cold brew is less acidic so better on stomach / digestion / etc. 
  • 1-2 tbsp apple cider vinegar, 1/8 organic lemon slice, 1 glass of water 
  • 1/8 organic lemon slice, 1 glass water 
  • Green tea 
  • NO alcohol if you can manage it.

Sunday, February 4, 2018

Cold Brew Coffee!!?

Have you tried it?  Have you made it?

I made some yesterday and drinking it now.  I will tell you that it tastes like the best coffee I have ever had.  I am just using the crappy pre-ground coffee from the grocery store.

Apparently it is also much better for you because it is 65% less acidic.  Coffee always gives me a slight tummy ache because of its acid level.  This is my first day having cold brew coffee so I am going to see how it feels in my stomach after a few hours.  Video listing the benefits.

It was easy to make, you just have to make it the day before.

I found a youtube video for how to make a HUGE batch of it so you only have to make it like 1x every week or so.

Another option is to get one of these: OXO Brewers

Not sure yet... but what I do know is that I think I am hooked on cold brew!!

Wednesday, September 20, 2017

Elite Arion B+ Digital Rollers

I bought them from Performance Bikes because Hub does not carry them.  They were $600

I have only used them to do Trainer Road workouts.  I don't know how well they work with Zwift, but my buddy Paolo uses them there and he says its great.  When I use them for Trainer Road I have to shift gears sometimes to match the Erg mode because the rollers only do up to 5% resistance.... this is not a bad thing.  Sometimes if I have to get off the rollers in the middle of a workout, when I start back up I need to go to the TR settings and switch the rollers from Erg->Resistance->Erg so that they remember to go back into Erg mode, there must be a small bug in their software or something, its not a big deal.  I notice that if I use Ant+ instead of Bluetooth that I don't have this problem.

I can't stand up and put in maximum watts on these rollers.  If I do then I end up jumping forward off of them.  If you want to be able to do something like that then you will want to get the super fancy E-Motion Digital Rollers from Inside Ride (select the Digital option $1200).  Local rider / friend Sean has them.  He told me that the software is not perfect but that he can totally stand up and do a full out sprint without any problems.. thats kinda cool!  I am able to do 600 watts while seated on the Elite rollers, but I can't stand up while doing that many watts.  I have not tried to go higher than 600watts but that is not something I ever need to do in my Trainer Road workouts.

I recently purchased trainer/roller specific tires from Continental  They are much smoother and I can stand up much easier.

The one advantage to not having the e-motion is that you need to use more of your core/stability/balance to stay on the rollers at all times.  I can stand up on the Elite rollers but I am just not very stable, it forces me to be stable using my own strength.  

I have seen an increase in my performances ever since I started riding these things.  At first I could not do the same workouts at same intensities that I could do on the Kickr... but after just a few weeks I could do it!  Then I started getting faster at WsW and other rides.  It was great.  I love it that they work my core.  The kickr never did that nearly as well.

I will never go back to direct drive... unless maybe I get into the indoor racing on Zwift.  Rollers are farrrrr superior if your goal is training and not racing.  And they are way more fun and engaging.  I just love them.  I have so much fun every time I ride them :)  

Wednesday, November 4, 2015

2015 Ed Sander - 1st

photo credit: Bruce Buckley

photo credit: Bruce Buckley

photo credit: Kevin Dillard