Category Archives: Cooking | Recipes | Nutrition

I love to cook and most of what I cook is healthy! I also like to grill and use my Masterbuilt Smoker. I’ll share some nutrition tips here as well as fantastic recipes!

Do You REALLY Need Milk?

Is Milk good for you?Is Milk good for you?

Is Milk actually good for you? We are told it is. However, it’s worth considering the data available and remembering that the milk of years ago is not the same as what we drink now.

My friend Chris over at Stitches n’ Dishes shared a great info graphic about milk and I thought I should share it with all of you as well. Giving up milk is not easy, but I did that about 6 months ago and it has changed my life. Since I started eating paleo

I have lost about 30 pounds and I eat a richer fuller diet than I ever thought possible. I eat more fresh fruit and veggies than before. Moreover, I eat a lot of fabulous things like crab legs, shrimp, steak, etc… My initial concern was that my kids need milk, but the logic in The Paleo Solution gave me the confidence I needed to give it a go. My other concern was the cost. However,  I quickly discovered my grocery bill dropped about 10-15% when I stopped buying processed foods and focused my shopping on quality meat and produce.

Take a look at the infographic and let me know what you think. Paleo eating may not be for everyone, but it does accommodate vegetarian and vegan lifestyles and it would be hard to argue against fresh food over processed. If you are looking for a comprehensive system to get started or improve your Paleo eating you might also benefit from these Paleo Hacks.

Is Milk Dangerous?

For Further Study:

My two favorite books on this topic are The Paleo Revolution and Whole 30. Both of these books will help you transition to a clean eating whole foods lifestyle. Moreover, they are filled with wonderful recipes that will not leave you feeling like you are missing out on anything. If you need a comprehensive program to assist you in your transition this program of Paleo Hacks is awesome.

For Discussion:

So I’m curious where do you stand on the issue of milk? DO you consider it an essential part of your diet, a luxury, or have you given it up? If you gave it up how do you feel?

Free on Amazon: Gluten Free Cookbook: Gluten Free Diet and Gluten Free Recipes for Your Good Health

Gluten freeMost people know I have been a paleo eater for a few months now and I thought I’d give a quick update and share a fantastic free resource! As of right now I am down about 25 pounds, but the more important thing is I feel awesome. The two main things Paleo cuts out are gluten (wheat) and dairy. I don’t know wich one has had the bigger effect for me, but I know I can absolutely feel a difference!  A BIG part of eating Paleo if figuring out how to cut gluten. It’s in EVERYTHING! Right now on Amazon you can get a copy of Gluten Free Cookbook: Gluten Free Diet and Gluten Free Recipes for Your Good Health free from Amazon in the Kindle addition. If you have a Kindle or any iOS device or Android tablet you can get the free Kindle app for it and take advantage of this opportunity! I just downloaded this tonight, but I will try to do a more thorough review soon!

If you download this please let me know what you think in the comments!

 

 

Delicious Paleo Pancakes!

Gluten and milk free palio pancakes
My kids LOVE these!

I haven’t had a chance to blog about it, but most of my friends know I have tried many different eating strategies and while I like most of them in the long-term it always seems extreme and I never get to eat the things I really like. I’ve juiced, gone vegetarian, raw vegan (that didn’t last long), and numerous other “plans”. My opinion is they just don’t work well for me for a couple of reasons. First I don’t enjoy it, and second I feel trapped. I don’t really have time today to go into why I enjoy Paleo eating or how much better I feel on a paleo diet, but I did want to share this awesome gluten and milk free Paleo pancake recipe because it was fantastic and my kids LOVED it!

Here is the recipe for them:

Start with 1 package gluten-free all-purpose pancake mix (cravings place)
8 eggs
2 scoops protein powder ( We use vanilla egg protein nothing with milk or soy)
2 cups unsweetened almond milk
1 tbsp vanilla extract
1/2 cup grape seed oil
1/2 cup coconut oil
1 package enjoy life mini chocolate chips.

put everything in a mixing bowl and thoroughly mix everything together, then brown on a lightly oiled griddle.

This makes a HUGE batch of pancakes. We eat all we can then freeze the rest. They are great tossed in the toaster oven and re-warmed. I like them with a little organic maple syrup but this morning I at three of them plain in the car on my way to work. They taste great and the chocolate adds just the right amount of sweetness. Eating well on a Paleo diet is really not hard at all once you learn how. If you would like to learn some awesome Paleo Hacks check this out.

Let me know how you like these! If you have another recipe you enjoy please share in the comments!

Delicious homemade frozen yogurt in the Vita-Mix!

 

I made the BEST frozen yogurt in our Vita-Mix blender tonight. I tell people all the time how awesome the Vitamix is, but I really don’t think most people really “get it” because they only look at it as a smoothie machine and forget that it is also able to cook soup and freeze ice cream and frozen yogurt!

Here is what I did: Add 1 pound frozen strawberries, 1 cup vanilla yogurt (you can use greek yogurt but it has a texture I do not like in this recipe so try it at your own risk), and 1/8 cup Splenda. All you do is put everything in the vita-mix and blend until it is thick and smooth. The Vitamix blends the berries so quickly that as they are chopped and stirred they freeze the yoghurt making a delicious sweet creamy frozen yogurt.

I’m planning to make this with frozen pineapple and coconut soon! This is an awesome healthy recipe the entire family (including the kids) LOVED! High in protein and fresh fruit makes it a great way to cap off the day! For me losing weight is not easy, and I am an ice cream LOVER so this recipe is a BIG winner in my house. I know the Vita-Mix is expensive and that a lot of people have a difficult time justifying the expense but it has become an appliance I use nearly every day and I do not regret for one second my purchase.

If you are trying to lose weight or just eat healthier by making smoothies you should try The Smoothie Diet. It’s a great way to get started and the kit also comes with kid friendly smoothies, gluten free and diabetic friendly recipes, an exercise guide, and a healthy eating guide.

Free Juice recipe book from the Juice Master Jason Vale

Updated With New Resources  8-17:

Sadly after several years of availability the Jason Vale book I linked to is no longer posted for download on his site. However, I have updated this post with several free (at the time of this update) juicing e-books available on Amazon because I do not feel right about posting his work on my site for free. I’ve worked hard to give you several options I think you will like.

Juicing is GREAT for your body!

Anyone who knows me knows I live a healthy lifestyle! My friend Shane from running on Juice turned me on to juicing a while back and I have been hooked on juice and smoothies ever since. I think people are curious about juicing, but are afraid to try it out, and I think that’s just silly. You have not lived until you have had a glass of fresh apple juice with NOTHING in it but pure apple goodness! That’s all it took for me. The best news is that it is just the beginning. I have regularly made juices with 7-10 ingredients and when you start doing that you can get some truly amazing flavors, in about the same prep time as it would take to make toast and cereal.

7 Pounds in 7 Days

If you don’t know I am a HUGE fan of Jason Vales 7 Pounds in 7 days and lost 10 pounds in a week drinking nothing but fresh fruit and veggie juice and I felt GREAT the entire time. In fact, I still drink juices or smoothies nearly every day as part of my diet plan.

Lots of people worry about being overly hungry on this kind of diet and I can assure you I was never hungry. In fact, on many days I failed to drink all of the juices in my plan because I was completely full. It was a bit of a cultural adjustment getting used to consuming so much produce, but the change was totally worth it.

My Favorite Juice Recipe:

Yesterday I made “Spring is in the Air”  and it was amazing! This juice has 3 apples, 1  orange (peeled), and 1/2 a pink grapefruit (peeled) and juiced together, then blended with 8 strawberries, a banana, and a handful of ice. the wonderful thing about juicing is it is so easy to change a recipe so you always get something you will enjoy.  Anyways, I could go on and on about the benefits of juicing and I probably will at some point… But for today I just wanted to make sure people knew about the free e-book and had a chance to get a copy because the recipes I have tried so far were awesome!

This recipe originally had 2 apples, but I upped it to 3 because I thought it was too tart. The wonderful thing about juicing is it is so easy to change a recipe to make sure you always get something you will enjoy.  Anyways, I could go on and on about the benefits of juicing. For today I just wanted to make sure people knew about These free resources I’m about to share.

4 Free Juicing Resources

40 Juicing Recipies

 40 Juicing Recipes For Weight Loss and Healthy Living (Juicer Recipes Book) 

 

 

 

 

 

Juicing for weightloss

 

Juicing for Weight Loss: Unlock the Power of Juicing to Lose Massive Weight, Stimulate Healing, and Feel Amazing in Your Body

 

 

 

 

Smoothie Recipes for rapid weightloss

 

Smoothie Recipes for Rapid Weight Loss

 

 

 

 

 

 

Fruit Infused Water: The Ultimate Fruit Infused Water Book: 48 Vitamin Bottle Recipes For Weight Loss, Detox, Liver Cleanse, & Skin

-Brad

Day 10 – Recovery run and a Smoothie Recipe!

Today was a short run only 1.33 miles… but I got to run with Sophia today and we had a LOT of fun. at about 1 mile Sophia stopped in a big field and picked a big bouquet of wild flowers for Krisy. I am really happy with how excited Sophia is to run with me most days. I hope that it will turn into a life long love of exercise (Or college scholarship!). The time we spend together is priceless and I am sure I will look back on it fondly when she is a teenager and too cool for me. 🙂

My left leg was a bit tight today, so we took it really easy from and speed and distance perspective. Nutritionally, I had a GREAT day. I had one of my Banana Smoothies for breakfast:

Brad’s Banana Smoothie Recipe

Lunch was leftover stir fry I made Saturday night followed by a fresh Juice made with apple, pineapple, carrot, celery, and cucumber with a handful of peanuts and Macadamia nuts. Dinner was a Morningstar Prime Griller and some leftover mac n’ cheese. Finally, for dessert, I had a small glass of fat-free milk and a Kashi oatmeal raisin flax cookie. Over all a GREAT eating day! I feel fantastic 10 days into this, but I need to make sure I take it easy and not to push too hard. A simple injury could kill the dream of running every day for a year.

Anyways, here are the details of today’s run:

Day 8 – Another workout with Sophia!

Today was a good day… After a very busy week today I got some good rest! The day started with breakfast with some friends at The Buzz Inn Steak House. I had eggs benidict that fore some reason I was able to tolerate quite well. I got home, played some games for a bit and did a little reading. The the entire family went shopping for dinner and some new running shorts. I had a bean burrito for lunch, and a few hours later went for a nice fast walk run with Sophia through the hills in the neighborhood. We had an awesome time and spent most of the time talking and goofing off. Its nice to enjoy time with my children and still get a good calorie burn, and I was excited to hear sophia wants to run track. At 6 this is a ways off, but she knows what training is, and seems to be taking her new goal quite seriusly!

For dinner I made an awesome stir-fry with chicken, tofu, red cabbage, spinich, carrots, broccoli, onions, garlic, water chestnuts, and bamboo shoots. Krisy had hers chicken free, but the girls and I ate the meat version. Awesome stuff and lots of good nutrition in there! 🙂

Here are todays run results:

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Day 6 – Better nutrition and a bit of rest!

Better nutrition today and a better run as a result. I kept it short and tryed to get a little rest after 6 days of running I was starting to feel a little ache in my hips and knees. This was very late at night. I swar I may have to shange this blog to running in the middle of the night! Still I am very happt with today. I ate good and I kept up with my goal of running every day no matter what! No excuses is the motto of 2011!

I have some plans to share a bit about my nutrition plan, juicing, and smoothies, but things have been crazy at work. I’ll get to it I promise!

-Brad

Day 5 – Nutrition is a BIG deal!

I learned a lot today… I was all excited about yesterdays 10 minute mile. I was confident and feeling awesome. So today was student appreciation at work today. I spent the day grilling hundreds of hotdogs for the students, but to provide a healthy option for staff I bought chicken italian sausage and caesar salad. At 100 calories less per link I thought this was a much healthier option. what I learned is while it may be a bit better it still wasn’t good. Krisy and I have been juicing and making smoothies for a couple of months now and I had been eating about 75% raw and vegetarian for a while now. I felt good, and really don’t give much thought to what I eat. We focus on having healthy things in the house and I attempt to make good decisions, but it’s not the focus of my life, and I am not really vegetarian, vegan, or a raw foodie, though I borrow from all of their play books. Anyways, I had a chicken sausage, caesar salad, a coke and a small bag of Doritos at lunch. This was a POWERFUL lesson in nutrition. Last night when I ran it was all I could do to keep moving, I was short of breath, my legs were heavy, and I felt like I was going to vomit the entire time. I toughed it out and got a run in, but I was regretting my eating choices all afternoon and the evening run really drove those feelings home. Lesson here: Eat better and run faster. I’m not sure how or why the impact was so sever, but I really felt terrible. Tomorrow will be a better day nutritionally.

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