Camel ride! Cabo!


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2014-10-05 12.12.14

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Coconut Custard Pie


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coconut custard pie



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We did it!


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Use this great tool to calculate how many calories you need to burn to reach your goal.

Weight Loss Calculator | Calculate Calories Needed for Weight Loss

Never too Old


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rock climbing

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Eggplant Pizza

1 eggplant sliced into rounds (these were about 1/4 inch thick )
4 tbsp tomato sauce
2-3 tbsp grated parmesan cheese
1/4 cup shredded mozzarella cheese
3-4 grape tomatoes sliced
3-4 jalapeños chopped
fresh (or dried) basil, thyme and oregano chopped
slice eggplant and let rest on paper towel. sprinkle some sea salt on both sides of the rounds and let rest for about 5 minutes and pat dry. place on baking dish. spoon on tomato sauce and spread. sprinkle with herbs and parmesan cheese. top with mozzarella cheese, sliced tomatoes and jalapeños. sprinkle more herbs and parmesan cheese. broil in oven for 10 minutes – keep an eye on them so they do not burn. remove and enjoy!! .
You can add: bell pepper, onions or mushrooms.  Pick the toppings you enjoy. Thanks to: eggplant pizza 
by: @foodfitnesshealth.ig

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Tentative Race Schedule for 2015

Schedule of Events – SeaWheeze Half Marathon.

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Tentative Race Schedule for 2015

The Runner’s World Half Marathon and Festival.

Paleo Brownies


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paleo brownies

These brownies are so good! When you eat them, you will swear that they are not sugar-free/grain-free. Yet they are!

I found a recipe for these Magic Brownie Bars on the The Happy Runner who found it on Paleo OMG. They looked delicious and since I’ve been craving dessert, I had to try them. Still wanting to be basically sugar-free with my eating. I had to change up the recipe a bit.


Brownie layer:
15 dried medjool dates, pitted
1/4 cup coconut manna (liquified) or coconut oil or coconut butter
1/4 cup unsweetened dark cocoa
1 tbs coconut flour
1 tbs tapioca flour
3 eggs, whisked
1 tsp vanilla
1/4 tsp baking powder
1/4 tsp baking soda
pinch of salt

Coconut layer:
1-1/2 cups unsweetened shredded coconut
2 tbs coconut butter
2 tbs coconut oil
1 tbs honey
2 egg whites


Preheat the oven to 365 degrees (yup, that’s 365).

Put dates in a food processor and process until they form a clump. Add coconut manna and cocoa and process until smooth.

Add remaining ingredients and process until combined and smooth.

Spread into an 8 x 8 pan lined with parchment paper spray with coconut oil.

For the coconut layer, mix first 3 ingredients together in a bowl. Add well-whisked egg whites and stir to combine.

Pour topping over the brownie layer and spread to cover the whole surface.

Bake for 20-25 minutes. Cool. Cut into bars and enjoy!



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Enchanted Rock Climb

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Prep Time: 15 minutes

Total Time: 8 hours, 15 minutes

serves 2 to 4


1 cup coconut milk (either regular or light )

3 Tablespoons/ raw organic honey (divided use) or use pure maple syrup for a vegan version

A pinch of sea salt

1/4 cup chia seeds (I like to use white for a prettier pudding)

1 cup frozen thawed raspberries

The juice of 1 lime

¼ to ½ teaspoon rosewater (start with ¼ and add ore if you prefer it stronger)

1 cup/225g plain whole milk yogurt ( I like to use sheep’s milk yogurt) for a vegan version replace the yogurt with one full 400ml can of coconut milk at the initial step instead.

4ozs fresh raspberries to top

The zest of about half a lime to garnish


Combine the coconut milk, 1 Tablespoon of the honey, pinch of salt and chia seeds in a small bowl or jar and stir or shake until blended.

Let stand covered overnight in the fridge to thicken. Stir to incorporate the seeds if they have settled the following morning.

Meanwhile, toss the thawed frozen raspberries with the lime juice and the rest of the honey in a blender or food processor and puree (adding 1 Tablespoon of water if necessary) to create a smooth sauce.

Pass the puree through a fine mesh strainer if desired to remove the seeds. Add rosewater and cover and refrigerate overnight.

The next morning stir together the yogurt and thickened chia coconut milk mixture and spoon the pudding into bowls or glasses; swirling in raspberry puree and topping with fresh raspberries.

Garnish with lime zest and serve with additional runny honey on the side if desired.


Gluten-Free, Grain-Free, Vegetarian

NOTE: If you prefer a dairy-free paleo and/or vegan version use 1 can/14oz of coconut milk at the first step instead and omit the yogurt and use maple syrup instead of honey for vegan.

via Chia Seed Pudding Breakfast Pots with Raspberry Rosewater Sauce | Gourmande in the Kitchen.

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OK – this is another great chia pudding recipe I found. This one was real good. Add  Almond milk on top for a thicker pudding consistency experience. Are you experience new things?


Protein Pumpkin Pie Chia Pudding


Prep time

3 hours

Total time

3 hours

Serves: 2-3


1.5 cups almond milk

½ cup pumpkin puree

1 scoop  Vanilla Recovery Protein (30 grams)*

2 tablespoons almond butter (or other nut or seed butter)

1 tablespoon raw honey

1 teaspoon vanilla extract

1 teaspoon cinnamon

¼ teaspoon nutmeg

⅛ teaspoon ground ginger

⅛ teaspoon ground cloves

pinch of salt

¼ cup chia seeds

extra almond milk for topping


Blend all ingredients, except chia seeds, until smooth.

Place the blended mixture into a resealable large jar (or 2 smaller jars) then add chia seeds. Seal jar and shake.

Place in refrigerator overnight or for at least 3+ hours. I shook my jars once in between to make sure they didn’t become too gelatinous.

Pour some extra almond milk on top and eat up. Breakfast, snack or post workout recovery is served!


*Protein powder is optional. Recipe still works without it.

via PaleOMG – Paleo Recipes – Protein Pumpkin Pie Chia Pudding.

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This is quite possibly my favorite chocolate chia recipe.  Let me know your thoughts.

Overnight Chocolate Coffee Chia Breakfast Pudding


Prep time

10 mins

Total time

10 mins

Serves: 2-4


½ cup brewed coffee (chilled)

½ cup full fat canned coconut milk

1 heaping tablespoon almond butter (or other nut or seed butter)

1 teaspoon vanilla extract

2 tablespoons maple syrup or honey

1 tablespoon unsweetened cocoa powder

¼ cup chia seeds


Blend brewed coffee, coconut milk, almond butter, vanilla extract, maple syrup, and cocoa powder in a blender.

Place the blended mixture into a resealable large jar (or 2 smaller jars) then add chia seeds. Seal jar and shake.

Place in refrigerator overnight or for at least 3+ hours.

Eat up. Breakfast is served.

via PaleOMG – Paleo Recipes – Overnight Chocolate Coffee Chia Breakfast Pudding.

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1/3 cup rice wine vinegar, or ACV (apple cider vinegar)

2/3 cup olive oil

1 tsp sesame oil

1 tbsp tahini

1 tbsp grated ginger

2 cloves garlic, minced

salt/pepper to taste

Combine ingredients and shake!

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3 cloves of garlic

1 Tbsp ginger

2 bunches cilantro

1/2 cup fresh lime juice

1 1/2 tsp wine vinegar or ACV

3/4 tsp ground cumin

3/4 cup olive oil

salt and pepper to taste

Blend in food processor. Process the cilantro with garlic and ginger, add vinegar and lime juice, then slowly add oil.  You can play around with the amounts to achieve your acid level.



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Zooma 2014


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oh so easy


Oh so easy and heavenly pancakes.  2 eggs, ripe banana, cinnamon, vanilla,  and submersible blender

These are so easy and healthy:

2 eggs and a very ripe banana beat with submersible blender til they get frothy.

Add dash of vanilla and cinnamon to taste.

Heat olive oil or coconut oil on skillet.

Perfectly sweet without any toppings but can add strawberries, or blueberries.

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How to Fuel a Marathon:

  • Pre Race fueling, the “days” before the race
  • Race Day
  • Sport Drink/Energy Hybrid Recipe

Having yielded to those of you who still insist on running a marathon, yesterday I offered a training strategy that gets you the best results with the least amount of damage. Today’s post is about fueling a marathon – what food to eat and when to eat it. It’s not solely about race day nutrition, because if you just focused on what to eat the day of the race, you’d be missing out on a lot (and you’d likely have problems finishing, or at the very least your performance would suffer). It’s about what to eat while training, a few days before the race, and the day of the race itself. This is the stuff I would do if I had to go back and do another marathon with my current knowledge. I might tweak things slightly if I was trying to make the Olympics, but for the average, relatively fit Primal dude or gal who wants to check this off their bucket list? This is the perfect way to fuel your efforts. And this works equally as well for those of you who think a century ride (100 miles on a bike) might be in the cards.

First, let’s examine what to do while you’re training. What do you eat? How much of it do you eat? Low-carb, high-carb?

Train Low, Race High

For the layperson, “train low, race high” is basically a way to teach your body to do without a glut of glucose for longer periods of time. By training low on glycogen, your body grows accustomed to running on fat and conserving muscle glycogen. By training low and then racing high – with topped-off glycogen stores in your muscles – you experience a big boost in performance on race day. You’ve built up your ability to access body fat during a run, and that doesn’t go anywhere, but now you’ve suddenly got 400+ grams of muscle glycogen at your disposal. Glycogen that you’ve learned to access efficiently, rather than squander all at once. That’s huge, especially for 26.2 miles.

It’s reasonable to think that Grok often “trained low.” If low-level physical activity in a glycogen-depleted state was the norm for much of human evolution – as I think it probably was – it makes sense that its emulation in modern times would confer performance benefits. It makes sense that our bodies would conserve energy and streamline energy pathways, and that taking advantage of these physiological truths will give us enough of a racing edge without compromising our health – since we’re training “with” our physiology, rather than in direct opposition to it.

There’s been limited modern research on “train low, race high,” and it’s pretty compelling. One study found that athletes who trained twice a day on alternate days and thus had lower muscle glycogen during the second training session almost quadrupled their muscle endurance, while athletes who trained once a day on consecutive days barely doubled theirs by study’s end. Both groups of athletes performed the same amount of volume and intensity, but only one group went into every other training session with depleted glycogen – and that group saw the greatest benefits to both work capacity and energy efficiency (glycogen and fat).

During your training, keep carbs right around 150 grams per day. That may sound like a lot, especially if you’re coming from the lower end of the carb continuum, but rest assured that 150 grams of carbs is a paltry amount for most endurance athletes. At the height of my training, I was blasting through upwards of 700 grams each day. As I mentioned yesterday, increase your carbs the day before – and morning of – your interval training, because much of the benefit from intervals comes from glycogen depletion, and you gotta have glycogen in your muscles before you deplete it. But for the most part, keep carbs at a moderate (for Primal folks) to low level. Stick to approved Primal sources, of course:

Yams/sweet potatoes
White potatoes, wild/white rice (if tolerated)
And remember: you’re training. Your performance during a particular run on a particular training day might not go great, but you’re in this for the long haul. You’re in this for the race day boost. It’s not a competition. You’re not trying to beat the other guy (because there is no other guy), you’re trying to train your mitochondria and your energy utilization pathways so that when the time comes, when the event rolls around, you are fully prepared to give it your best showing. Keep it in perspective and don’t beat yourself up too much. One final thought on training: it’s always better to start your race slightly undertrained than over-trained.

Couple Days Before the Race

Start eating more carbs. This is the classic carbo-load, and no, it doesn’t have to reach Phelpsian levels of mayo-and-egg sandwiches on white bread, kilos of pasta, and flagons of cheese grits. You can easily stick to starchy roots, tubers, and fruit (and even rice) to pack those muscles full of glycogen. Maintain your protein intake and moderate your fat intake. You’re looking to maximize muscle glycogen stores.

Just eat twice the amount of carbs you’ve been eating. So, instead of one sweet potato with dinner, have one with lunch and one with dinner. Eat the whole banana instead of half the banana. Aim for about 350 grams of carbs per day. And don’t do any hard training during these last two or three taper days. Maybe some light jogging or walking.

Race Day

If you have two hours before the gun goes off, eat a light breakfast with some representation from all macronutrients. Maybe a few eggs and a banana, maybe half a yam. Nothing that sits heavy in the stomach, and make sure it’s something you can digest. If you are a coffee drinker, a cup today will help mobilize fatty acids. Don’t go zesty, don’t experiment with something new. Stick to the tried and true. If you didn’t spend the last couple of days fueling up, the most optimal race day breakfast isn’t gonna save you. Sorry to say it.

During the race, maintain your composure. Your glycogen-replete body is going to feel eminently powerful. Try not to go too fast too soon. Better to start a bit slower, get those fats into the muscle cells and then increase the pace a bit later. As for mid-race fueling, I’d forgo the usual Gatorade offerings on the course and stick to the rocket fuel found in pure glucose. Some companies sell straight glucose polymer powders (complex carbs as maltodextrin) you can mix with water to your own desired consistency and carry with you on a fuel belt. This is the one time in your life that straight glucose is your friend. The method I have recommended for 20 years is to start refueling at about an hour in to the event, taking 20 grams of glucose every 20-30 minutes. This puts enough glucose into the bloodstream to help fuel muscles without interfering with the intended fat combustion – and it “unburdens” the muscles from having to give up too much glycogen too soon. Be sure to drink enough pure water (usually offered on the course, so you don’t have to carry that) as well.

Now, if you are so inclined, you can also make your own version of a sport drink/energy gel hybrid. It may not be astoundingly delicious, but it’ll get the job done. Here’s how to do it:

Slightly heat some coconut water on the stove. Don’t let it get anywhere near simmering. Just let it get warm enough to melt the next three ingredients easily.
Add a few dashes of sea salt, preferably one with high mineral content. Sea salt provides sodium, an important electrolyte, plus trace minerals. You’re going to be burning through a lot of it during the race.
Add honey, preferably raw and from a local farm (remember, many store bought honey isn’t actually honey anymore).
Add blackstrap molasses. Blackstrap molasses comes after the third boiling of sugar cane. It contains less sugar than either white sugar, brown sugar, regular molasses, or dark molasses, but far more minerals and electrolytes. See, sugar cane is a plant with roots that stretch deep into the soil to extract nutrients (some research suggests sugar cane roots may go down as far as six meters). Very few of those nutrients make it into white or brown sugar, and regular and dark molasses contain some, but it’s blackstrap molasses which gets the bulk of the minerals. So, when you add just a couple tablespoons of blackstrap molasses to your energy drink, you’re getting more than twice the potassium than a banana, more calcium than a cup of raw spinach, and almost 100 mg of magnesium.
Mix it all together until everything melts and it’s a dark brown murky viscous fluid. I didn’t include specific amounts, but start with a couple tablespoons of each sweetener and the juice from one coconut (or one carton of coconut water). You’ll be cruising for the first bit of the race, thanks to your effective pre-race training and fueling, but when you really start dipping into your glycogen stores, having a banana or two and a bottle of high-potency Primal energy drink will prove useful.
Good luck. If you train and fuel smartly, you won’t really need any luck at all, but I figure it’s a nice thing to say regardless.

Once you’re done with the marathon, I’d move on to different things. Try rock climbing. Try mountain trekking. Heck, try an ultra marathon, but do it at an even easier, fat-oxidizing pace. But many of you will not. Many will get the endurance bug, and it’s a nasty one. This method of training and fueling is not a cure for the bug, but it will negate some of the worst symptoms. If you do try my training and fueling recommendations, let me know how you do. I’m especially interested in knowing how they compare to performances using other methods.

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Plantar Fascia Pain


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Here is a video by Raining Faith Sports Massage that gives great advise on self massage.