Eat whatever you want! sometimes...

It's Thanksgiving ok, and chances are you could be away from home. And the social faux pas of hiding your lunch cooler under the table and bringing out your pre-made Tupperware oddities, is just too destructive!

Instead, load up on the salad (hopefully the cooks were kind enough to leave the dressing on the side) and search for Clean veggies with a lot of flavor! Find those good cuts of turkey and if they are cooked just right, you wont even need to bother with the gravy! Watch out for those breads and white carbs though, yikes! Looking at potatoes, hopefully there is a yam option that hasn't been bastardized by marshmallows and brown sugar (never understood that one). And trust me, I can make some killer mashed potatoes from scratch, but I would only about 1/4 cup, once a year. What makes things so delicious??? BUTTER! ; )

So don't go into the holiday season about to commit social suicide or create that high level of guilt that will ravage you for days to come, be calm, cool and collected and remember, its JUST ONE MEAL!! That meal alone, will not make you squishy!

YAWN....

WOW...what a blogging snooze-fest this has been! I am even feeling let down! Lame-sauce!

With work/coaching/training all in FULLLLLLLL swing, eating and food prep has become condenscend and sporatic. Both quite bad! I have found a few secrets along the way, that have helped eleviate some of the stress associated with Calories and caloric density when i just can not prepare REAL food!

Pictured here is a meal from Amy's! Awesome stuff! You can find many Organic meals, most are WELL under 300 calories, and if a grain is included such as rice, it is brown or whole wheat! Sodium content is low as well. This one's protein is tofu, but I am pretty sure you can buy them with meat as well. Another GREAT easy meal is one made by Helen's Kitchen!! Excellent stuff! Now I haven't seen many selections of these in the standard grociery stores, but I know here locally Clarkes carries them and I think Vons...YUMMY!!

Dinner salad packed with WOW: Goji berries; avocado; spinach; cherry tomatoes' peppers; papitas and some GOOD cheese....can't go wrong! And you can eat the WHOLE mixing bowl worth of it

Lunch packed with Things That Grew

Grab your favorite veggies! Here we had cucumbers, tomatoes and avocado with a little salt on them. Ezekiel muffins (AWESOME bread selection) with egg and tomatoe with some tofu (or your favorite) cheese! Easy, light, and HEALTHY!! On the side a banana sliced (we figured that weighs in at a whopping 109 calories) plus some fresh strawberries covering 1/2 cup Greek Yogurt! Drizzle some Agave nectar on top and BAM! Dessert!

And for some Delicious Desert on the go?!?!?!?! Trader Joe's PB & J bar. Although a friend said it has POTATO CHIPS in it (erm...i used to put them IN my PBnJ in grade school...) Excellent cap to a long day of work and training with that excellent dark chocolate to cap it off!

DESSERT that won't kill you!

I don't know about you, but in the past three weeks I have found myself attending at LEAST 15 events where the food has been out of control. Whether it be graduation parties, banquets for school, birthdays or pool-side barbeques, my quickly growing mid-section has been sabaged!!

I have tried taking my own food, eating before I go, or just sitting in a corner not eating, chewing on a piece of grass or eating gum. Don't threaten me with a good time! So instead of freaking out, I decided I should contribute a healthy option that won't freak people out!

Enter PARFAIT!!

SUPER easy!

Step ONE: Buy your favorite organic/healthy/tree-hugger granola. Fill cup 1/3 full

Step TWO: Select the ripest/brightest/juiciest in season fruits like berries, kiwi, peach etc! Chop, mix, layer 1/3

Step THREE: Get some 0% fat Greek Yogurt (trader joes or local hippie store) and mix with some Lemon CURD...just to give a little extra flavor and bite! The mixing also makes the yogurt smoother! Layer for the top 1/3

Step FOUR: Using a hand peeler, shave some 72% chocolate on top for a garnish..

EAT!!!!

New Recipes!!

I have embraced....Vegan Food....

Recently I was given the Book THRIVE: The Vegan Nutrion Guide to Optimal Performance in Sports and Life by a friend I randomly met in a coffee shop in Mammoth. The book is written by Brendan Brazier, pro Ironman triathlete. I could explain all the ins and outs of his theories, but I need to work.

In a nutshell, stress comes in all forms and a huge stress is nutritional, so clean it up.

This is a BRIEF rundown of one day of eating off his plan.

BREAKFAST: TOASTED APPLE CINNAMON CEREAL

1/2 Apple, Diced

1 Cup oats - or sprouted quinoa

1/2 cup diced almonds (i used soaked)

1/2 ground flazseed

1/2 cup hemp protein

1/2 cup unhulled seseme seeds

1/2 cup sunflower seeds

1/4 cup pumpkin seeds

1.5 tsp Cinnamon

1/4 tsp nutmeg

1/4 tsp stevia

1/4 tsp sea salt

1/4 cup hemp oil (I used olive oil)

1/4 cup molasses

2 Tbsp Apple juice

Combine all dry ingredients. In seperater dish blend liquids. Combine liquid and dry ingredients, mixing well.

Preheat 250 degrees.

Spread on a baking tray lighlty oiled.

Bake for 1 hour

I served the granola with diced strawberries and rice or almond milk. Super good!! And really filling!.

SNACK: SMOOTHIE

GINGER PEAR SMOOTHIE

1 Banana

1/2 pear cored

2 cups cold water plus ice

1 Tbsp ground flaxseed

1Tbsp hemp protein

1 Tbsp fresh grated ginger

Makes two servings.

The hemp protein makes it a bit on the green side, but the taste is great! Excellent for a hot afternoon!!

DINNER: ADZUKI BEAN QUINOA SESAME PIZZA

Crust:

1 cup cooked (presoaked) Adzuki beans

1 cup cooked quinoa

1/2 cup ground sesame seeds

1/4 cup coconut oil or hemp oil (I used olive oil...I don't like coconut!!)

2 Tbsp dulse flakes

In a food processor, mix all together well. Lightly oil a pan. Lay "dough" out to about 1/4 inch thick. The book said nothing about cooking the crust alone, but i SHOULD HAVE!! Put in oven for at least 10 minutes....unless you want to make it raw.

Topping:

I cucumber sliced

1/2 onion diced

Handful dulse flakes

1 cup bean sprouts

1/2 cup chopped fresh basil

1/2 cup chopped green onions

Even after baking for 40 minutes, these toppings held their shape and moisture!!

SAUCE: SWEET PEPPER HEMP PESTO

2 cloves garlic

2 red ell peppers, cored and seeded

1/2 cup fresh basil

3 Tbsp Nutritional Yeast

1.5 Tbsp Sesame seeds

2 Tbsp Hemp seeds (I didn't have any soI used flaz seeds)

2 Tbsp Hemp oil (I used olive oil)

Sea salt to taste.

Blend all in food processor.

I thought the pizza was good, but bland. Needs more spice in the crust for sure and the crust needs to be crustier!! The veggies were delicious! I may add cilantro next time for more flavor there as well!

I am on a War Path!!

I know I know, its been awhile. Don't get all Agro on me though, I have let a lot slip through the cracks!

As usual I have food on the mind. I could spin a yarn about Meat every meal while racing in Costa Rica. Meat drenched in red sauce or white sauce or fried to a crisp. But I will spare you the gory details. Let's just say I did not eat meat for over a week once I returned.

The War Path I am blazing today is against my students and coworkers! OVer the past few days, I went on covert missions around campus with my trusty iPhone snapping pics of the HORRID things I found...

The kids actually see me coming at lunch time and hide their food because they KNOW they are out of line!! Naughty!!!


Plate of cookies given to students for turning some paperwork in on time. LAME.

Morning romantic snack had between a cute couple. Shared bagel, chocolate milk, and possibly some Mono...

Someone "gave it to me I swear....!!!"

Front office...8:15am....breakfast. Sick...

A hot pocket on the desk top...

Spaghetti and parm and butter...and the largest portion I have seen...school lunches are interesting...

The Music Department always rewards a performance with ice cream or donuts or...

More junk in front office...

And the classic chili fries from some horrible fast food place...

So these are some of the things that trouble me...I know it is not the end of the world, but when I rifle through a kids lunch pail or peak into a coworkers office at lunch, I am more often than not, stunned. Nobody eats anything that grew!! Nobody hand prepares things anymore! Most of the food comes out of cardboard boxes and probably tastes like it too!

So one of my MANY missions in life is to introduce them to tasty food that grew, was made from scratch, doesn't contain a ton of man-made fillers, and will help them live longer! But this task is SOOO daunting...

Out of supplies?

If you think you have nothing to eat, you are probably wrong.

Dig through the refrigerator and find all your half used bell peppers, onions, cilantro, tomatoes, any type of Veggie! Chop them up and throw them in a wok or sauce pan, add a dash of olive oil and grill them up!

This time I added Tofu - I was raised vegetarian, so I don't use too much meat...but you could add chicken or whatever is left over that MUST be used!!

The options are endless and always delicious! Usually the vegetables add sauce of their own, so it ends up being super clean!

Cook up some polenta or quinoa or just have it as one big dish! Excellent, and nutritious!!

Always back to Breakfast

The other day, Allison posted a status on Facebook inquiring what people eat the night before a race. I didn't answer, but, I usually vier towards breakfast. Or mexican food...

Saturday morning i busted out my favorite mix! I love pancakes, but the goodies that go on top usually ruin me, as do all the empty carbs!!

I have "created" quite the whopper though.

Buckwheat pancakes!!
Follow the instructions on the box (i usually use soy/almond milk and two egg whites, no yokes), then add:

Extra water
Flax Seed Meal
Wheat Germ
Cinnamon
Some crushed rolled oats
If you need it....one scoop protein powder. I added this the morning of the race...

So delicious! and light and fluffy! The extra ones i threw in my cooler for a post race snack with yogurt!

For the topping, i opened the refrigerator to see what i could find!
Strawberries
Blueberries
Black berries

I threw a handful of each in a bowl, added about 1/2 cup water and some agave nectar!
Put it in the microwave for 3 minutes and you have the BEST fruit compote for your topping!! (Trust me, from working at a Bed and Breakfast...this stuff can be REALLY full of sugar and naughty stuff!)
It only took me about 15 minutes to make all of it start to finish!! YUM!

What's your beverage of choice?!?!

PICK WATER!!!

Although it is a bit on the cold side, where ever you are on the continent, the value of water has not dropped!

I raced in sub-thirty degree weather this weekend and went through just as many bottles as I would on a warmer day. Sweat was pouring off my head and I was thirsty!

So don't forget to drink! You may have to remind yourself when it is cooler, but don't forget!

No Bake equals best bet yet!!

NO-COOK PROTEIN BARS

Cooking Spray

1.5 cups dry oatmeal - old fashioned rolled oats

2 scoops whey protein powder

2 Tbsp flaxseeds

1 cup nonfat powdered milk

1/4 cup all natural peanut butter

1/4 cup water

1 tsp vanilla

1/2 cup raisins (other dried fruit would be good too!!)

1. Lightly spray an 8-inch square pan with cooking spray

2. In a large bowl mix oatmeal, whey powder, flaxseeds and powdered milk.

3. In a serate bowl, whisk together peanut butter, water and vanilla. Add the peanutjbutter mixture to the dry ingredients and stir to form a sticky dough. Stir or knead in the raisins.

4. Using wet hands or a spatula, spread the mixture evenly into the prepared 8-inch pan. Freeze for 1 hour - or refridgerate overnight. make sure Mixture is firm enough to cut. Cut into 9 squares. Wrap individually and store in your refrigerator to grab on your way out the door.

THIS IS AN AMAZING SNACK! We have already thought of ways to mix it up, change the flavor or add different items! SO EASY!!!!

I CRACKED, ok!!!!

A weekend of hard racing, long rides, big training volume, and quality friends, must be topped off with really, really.....bad food!!!

It's TOTALLY cool guys!

Here's the theory. I basically eat Squirrel food all week. I read every label, I stress about fat content, nutrient density and timing of intake. Sometimes, you just have to get over it. Really.

This first meal here was pretty rough though. Homestyle potatoes, giant omlette with spinach and feta and grease. Plus about 4 cups of coffee.

It was cold, I had a huge race, and well, I deserved it!! And so do you!

Meal two was way healthier!

Pita with a bit of hummus and a grease-free omlette with spinach, feta, and tomatoes.

Yes, I totally have a thing for breakfast.

Yes, I usually get the same thing.

And no, i DO NOT feel guilty!

But I completely ready for the week of clean eating. My snack arsenal is packed and ready to go, my fruits have been selected and my veggies have been cut!!

The Muffin Man!

They were supposed to be cookies....

I read a lot of fitness magazines, one of my favorites is Oxygen. This magazine actually boasts some amazing meal plans and recipes.

I tried this one the other day. It was SUPPOSED to end up in a hard ball that you put in the refrigorator for a few hours then made into hermit cookies. No dice. My batter turned out WAY too runny! I *may* have forgotten some of the flour, or over-whipped the liquids. None the less, the muffins are great! i tested them on about 7 people before i told them what was inside, and they voted YES on having them again!!

INGREDIENTS:
2.5 cups whole wheat flour
1/2 cup protein pwder
2 tsp baking powder
1.4 tsp ground cloves
1/4 tsp cinnamon
1/2 tsp nutmeg
1/8 tsp mace
1/8 tsp cardamon
1/4 tsp sea salt
1/2 cup olive oil
1/2 cup agave nectar
4 egg whites
1/2 cup unsulfured black-strap molasses
1/2 cup applesauce
1 Tbsp vanilla
2 Tbsp plain greek yogurt
1 cup sultana raisins
1.2 unsweetened dried cranberries
1 cup unsalted, raw, slivered almonds

I totally did not have ALL the spices, so I improvised with Pumpkin Pie spice, and extras of the others. Ginger could be ok too...

DIRECTIONS:
1. Preheat over at 350
2. Sift all dry ingredients and spices together in large bowl. Cream olive oil and avage nectar together until smooth in another dish.
3. Beat egg whites together seperately and add to olive oil mixture. Mix well. add molasses, applesauce, vanill and yogurt, mix well again.
4. Add raisins, cranberries and almonds. Mix well
This is where i got off track. Mine was pretty soupy, but the recipe says it should be mixed and form a ball. If so, put in regrigrarotr for a few hours. If not...make Muffins!!
5. Bake for about 10 minutes!

They work AWESOME as mid morning snack at work. I haven't taken one on a ride, but I am not apposed to it. I have consumed them pre and post workout and found them delicious!!

FACTS:
per cookie 87 calories; Fat 5 g; Sat Fat 0.5g; Carbs 11g; Fiber 2g; Sugars 0g!!; Protein 3 g. All a bit higher if you make the muffins!!

So.....what's in the Banner?!

SNACK ATTACK!!!!

I LOVE SUGAR!!! Nerds, anything from the Wonders of Wonka, those guys at Reece's should pay ME, i used to eat so much of their crap!! BUT.....along with it came a butt, a gut, and not so fast legs!

I am doing my best, which could always be better, to go to the natural sugars.

This is a favorite i have gotten into the habit of grabbing when it is TV time, post dinner or mid-day craving!

Grab whatever berries are in season or on sale....
At least two kinds to mix it up
Sunflower seeds (not in the picture) or other nuts
Greek Yogurt!! This stuff is amazing. Lots of protein, it actually HAS those good bacterias we need, without the nasty sugars!! This one has Honey on the bottom!

Stir up and there you have it! Berries and Cream!

I may have to go for another round...

PIE

PIE

That day i spent sitting in the Looney Bean Coffee shop in Mammoth, where i was supposed to be reading, but instead was double-fisting a Grande Coffee and a Grande Chai, not to mention the small coffee on the window sill i got for buying a bag of beans...I met this chap named Brian.

He told me about this! All natural ingredients

CRUST:

Raw Almonds

Med Jule Dates (don't forget to take the pits out)

Put them in a food processor until they are pretty fine

Put into pie pan like you would a ghaham cracker crust

Chill over night

Next time, i may try baking it for 10 minutes

The Insides:

Raw cashews - soak in water AT LEAST 8 hours or MORE.

Drain

Banana

Blueberries

Put it all into a food processor

I added a little agave nectar

Put into crust Chill for a few hours

I put a garnish of strawberries because bananas change color!!

SUPER good!! i may try apricot in the crust next time, or silken tofu instead of cashews in the middle. Definately try it! It has a huge anti-oxidant punch!!

A New Chapter!

For the past few years I have had another blog, JoyOnBike

I have become more and more interested in food, the making of healthy and hearty items that can get me through extensive training on and off the bike, while attempting to chisel my physic and control weight gain.

That is where Food on Bike comes in!

I have done a ton of research, and come to many dead ends! Through this blog, i hope to share some of the really great ideas I have found and perhaps inspire you to share some with me!!

Here enjoying some FroYo with friends Heidi and Jesse. No better way to fight off the 80 degree February temps!!

Joy