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My Morning Routine


My Morning Routine


Most of you know that I don’t drink coffee. Never have. And at this point in my life it's safe to say I probably never will. While I love the smell of freshly ground coffee beans, that's as far as it goes. Too many people can only function on copious amounts of coffee. Worse still, is that their coffee is a sugar cocktail with either white sugar or artificial sugars (Splenda, Sweet n’ Low, Equal) that jack the body up in very unhealthy ways. Additionally, it takes 37 gallons of clean water to make one cup of coffee. Because I advocate for clean water in Africa and other countries drinking coffee is not a part of my life. The other problem is that the majority of coffee is unsustainably sourced, uses slave labor and also environmentally unfriendly. When purchasing coffee be sure it's fair trade and sustainably sourced.

If you are addicted to coffee, give your health and adrenal system a break! Relying on coffee to get and keep you going is a recipe for a stressed out and sick body. Start replacing that cup of coffee with the below morning cocktail.

If you can't give up your coffee habit, make sure you are drinking at least 24 oz. of pure water for every cup you drink. Remember, your body is 70 percent water, not coffee! Coffee dehydrates (bad thing), H2O hydrates (good thing).

So how do I start my day? With a morning elixir. Yup, that’s right! Try it for yourself and see how your health improves!


  • Helps to heal gut
  • Immune booster
  • Builds and repairs muscles (you break down muscle when you workout)
  • Brain health
  • Keeps blood sugar stable
  • Helps to decrease sugar cravings


  • Selenium
  • Calcium
  • Magnesium
  • Iron
  • Helps to stabilize healthy hormones (endocrine system)
  • Boosts immune system

**Note: if on birth control drugs, Maca is not recommend.

Bragg Organic Raw Apple Cider Vinegar (ACV)

**Note: make sure you use Bragg ACV and not any other commercial brand.

  • Enzymes & potassium
  • Supports a healthy immune system
  • Helps control weight
  • Promotes digestion & pH balance
  • Helps soothe dry throats
  • Helps remove body sludge toxins
  • Helps maintain healthy skin
  • Soothes irritated skin
  • Relieves muscle pain from exercise
  • Probiotic

Fresh Squeezed Organic Lemon Juice 

  • Helps prevent the growth of pathogenic bacteria & decomposition of tissue
  • Helps cleanse the system of impurities
  • Helps releve pain & inflammation
  • Stimulant to the liver
  • Digestive aid
  • Relieve symptoms of indigestion, heartburn, belching & bloating
  • Increases body alkalinity
  • Antibacterial
  • Sore throat
  • Helps purify blood
  • Helps lower high blood pressure
  • Brain health & nerve cells with potassium content

Organic Cayenne Pepper  (note: must be organic not commercial)

  • Settle upset tummy, ulcers, sore throats, coughs, diarrhea
  • Anti-cold & anti-flu
  • Migraine headache prevention
  • Anti-inflammatory
  • Anti-allergen
  • Digestive aid
  • Increases enzyme production
  • Oral health
  • Helps prevent blood clots
  • Detox
  • Anti-bacterial
  • Joint pain reliever

Raw Honey (I am currently using Heavenly Organics® White Himalayan Honey I also recommend Really Raw Honey)

** Make sure it is RAW honey: unheated, unpasteurized, unprocessed, pure** 

** The benefits below are from RAW honey, not cooked/commercial honey**

  • Helps digestion
  • When mixed w/ lemon juice relieves nausea
  • Antioxidant
  • Vitamins (B6, thiamin, niacin, riboflavin, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc
  • Enzymes
  • Protein

Organic Turmeric (note must be organic, not commercial)

  • very powerful antioxidant to fight cancer
  • promotes heart health
  • helps with autoimmune illnesses
  • more effective than ibuprofen/Advil
  • powerful COX-2 inhibitor without harsh side effects from pharmaceutical drugs
  • anti-inflammatory

Organic Spirulina

  • boosts energy
  • supports immune system
  • supports eye health
  • supports brain health
  • boosts cardiovascular health
  • protein

Amazing Grass Raw Reserve

  • 25 billion probiotics per serving
  • fights free radicals
  • superfoods to prevent disease
  • protein
  • Vitamin k

{How to make}

4-6 oz room temperature water (and then enough to make 20 ounces) 

1 tablespoon Bragg ACV

Fresh squeezed lemon juice of half a lemon

1/4 teaspoon Simply Organic cayenne pepper (glass bottle) 

1/2 teaspoon raw honey

1/4 - 1/3 teaspoon Organic Royal Maca

1/2 teaspoon L-Glutamine (best to have on an empty stomach hence why it's in the morning cocktail)

1/2 teaspoon Hawaiian Spirulina 

1 teaspoon Simply Organic turmeric powder (glass bottle)

2 teaspoons Amazing Grass Raw Reserve (glass bottle)


Mix all together in a glass and drink! After drinking (drink like a shot) add extra water to make sure you got don’t leave any of the goodness in the glass- no waste :) (The spirulina will want to stick to glass.)

*May feel slight tingling in throat. It’s normal!


Cover photo credit: Ant1_G


Holiday (heaping) Helpings!


Holiday (heaping) Helpings!


It's that time of year again! Holiday parties, sweet treats, potlucks, all wrapped into cultural traditions and festive foods! Navigating the party foods might be challenging for some individuals with dietary needs (celiacs disease, lactose intolerance, peanut allergies) or people that choose to follow a plant-based lifestyle. While it can be intimidating to go to food-related events that do not cater to your specific needs, do not stress! The best thing to do is bring a dish (or two) to share! Know who your audience is and what kinds of foods will be offered, and then pick a recipe or two that caters to your needs and that others might be interested in trying! You could also take a "classic" dish and modify it (see recipe ideas below) using substitute items. My friends and I would also add, that you shouldn't tell anyone your dish is vegan or whole, plant-based! Let them be surprised of how tasty plant-food really is! I have been living the plant-based lifestyle for well over 10 years now; I've become more confident about attending social events and making food arrangements. It is just a skill you develop as you adjust to lifestyle changes.... And the best news for those following a plant-based lifestyle, MORE and MORE people are continually joining the trend and adopting a more plant-focused, ecofriendly lifestyle!!

This past weekend, I attended a friend's Thanksgiving party that was entitled "Vegansgiving"  (There is even a hashtag "Vegansgiving" on Instagram and Twitter). It was a chance for all plant-based eaters to come together and feast on  flavorful and homemade, plant-based dishes! While others may continue to question just what do "vegans" or "plant-based" people eat at an event our society has deemed as "Turkey Day", I would like to say that we eat just like everyone else. Infact, we eat more normal than most people might presume (there is nothing abnormal about wild rice, lentils, vegetables, squash...) We don't eat "weird" food. We eat fantastic and wholesome foods that are pleasantly tasting and nourishing for both the body and the planet!

 Here was our "Vegansgiving" Menu:

1. Walnut Lentil loaf: my contributions to the meal! It tasted like stuffing! ** I did make a substitution and used tomato paste instead of ketchup and blended an apple instead of using apple butter. Highly recommend this recipe!!!


2. Homemade Seitan stuffed with mushrooms and leeks. It tasted like a "Tofurky."  If you have celiacs, this is not for you do to the gluten. Not familiar with Seitan, learn about it here: About Seitan.


3. Spiced Carrot Soup with Roasted Chickpeas and Tahini was FABULOUS!


4. maple-sriracha glazed brussels sprouts over wild rice was flavorful!

brussels sprouts

5. Boozy Cranberry Sauce


6. For dessert.... Pumpkin Cheesecake, of course!

pumpkin pie

It was a phenomenal dinner! Everything tasted so "Thanksgiving-ish" and there was no animal products necessary!


For my family Thanksgiving, we will be featuring several plant-based menu options: 

1. Fresh fruit

2. Pumpkin soup 

3. Tofurky (and possibly the homemade Seitan)

4. A dish my mom makes with butternut squash, wild rice, cranberries, apples, and cinnamon

5. Chocolate Cream Pie 


6. Banana Cream Pie


7. Walnut Lentil loaf!

...and I am sure that wont be it!


If you are looking for some more creative plant-based spins on traditional and not so traditional dishes, check out a few of the links below!

1. Buzzfeed Thanksgiving Recipes

2. Vegkitchen Holiday Recipes

3. 75 Whole, plant-based Thanksgiving Recipes 


Main Dishes and Sides:

Walnut Lentil loaf

Spiced Carrot Soup with Roasted Chickpeas and Tahini

Herb Cashew Cheese

Herbed, Garlic Pumpkin Knots

Green Bean Casserole 

Pomegranate Quinoa

Cranberry, Apricot and Pecan Wild Rice Pilaf

Sweet Potato Soup with Ginger and Vanilla

maple-sriracha glazed brussels sprouts over wild rice

Spiced Carrot Soup with Roasted Chickpeas and Tahini

Homemade Seitan

Fluffy Mashed Potatoes with savory mushroom gravy

Wild Rice Pilaf with Butternut Squash



Pumpkin Pie

Pumpkin pie

Chocolate Cream Pie 

Banana Cream Pie

Pumpkin Apple Muffins 

Pumpkin Cheesecake

Gingerbread cookies 

This year remember to be THANKFUL for the food you have to eat and a body to nourish well... and the opportunities you have to share in community, friendship, and good health!!


Happy Holidays!



Twitter: @kademuth_rd 


Cover photo credit: Lida Rose


Fabulous French Fries!


Fabulous French Fries!


Do you love French Fries? I'm sure your kids do! Instead of buying fast food French Fries (made with 17 ingredients!) make them at home with your children. They are quick and oh-so-easy to prepare! Directions:

  • Preheat the oven to 375*
  • Rinse 4 medium Organic Yukon Gold Potatoes (or Organic sweet potatoes)
  • Slice potatoes lengthwise (best for parents to do the cutting!)
  • Have kids put the potatoes on a 9x13 baking sheet
  • Drizzle with Extra Virgin Coconut Oil or EVOO (about 2 tablespoons) Kids tip: measure the oil and put in a small bowl for kids to drizzle over
  • Sprinkle with a dash of sea salt (1/2 teaspoon)
  • Sprinkle with fresh ground black pepper
  • Toss around with a fork
  • Bake for about 25 minutes or until desired crispness
  • Add other organic spices for fun! Chili powder, fresh basil chopped up, rosemary are all good options



Learn more about living gluten free! Visit

This is a sponsored conversation written by me on behalf of Udi's Gluten Free. The opinions and text are all mine.

Cover photo credit: Broo_am  




Udi's Continues Commitment to Gluten Free Community and Healthy Lifestyles

Gluten free foods, restaurant offerings, and even gluten free cosmetics are all the rage.  Industries of all kinds are meeting the growing demand of Americans that are gluten free intolerant or prefer gluten free diets.  As gluten free becomes more mainstream with consumers looking for healthier lifestyles, it was only a matter time before major partnerships between gluten free brands and national networks would arise.  Just last week Udis Gluten Free Foods announced a partnership with the 2012 Food Network Wine and Food Festival, becoming the first gluten free sponsor of the festival.

Udi’s Gluten Free Foods is the leader in the fast growing market for gluten free foods in North America.  They revolutionized the gluten free category by introducing the first gluten free bread that tastes and looks like real bread.  In addition to baked goods, Udis offers foods in pizza and granola categories and recently added 12 new products.

Currently 1 in 133 Americans have celiac disease and another 20 percent of the US population may suffer from gluten free intolerance.  The US gluten free category in the US has grown tremendously to 21 million households.  Udi’s has made a tremendous effort and initiative in educating gluten free communities and consumers looking for a healthier lifestyle.  Not only have they partnered with the Food and Wine Festival, but they have solid fast growing gluten free community at Udis Gluten Free Community .  The online community is filled with resources, tips, community chats, supportive gluten free followers and amazing community leaders like Sarah Stanley.   The community also provides recipes, giveaways and new findings in the gluten free industry to provide the best resources for long time gluten free followers and those that are new or interested  in the lifestyle.

Udi’s success is built on strong communication with the gluten free community and commitment to creating foods of various types that have the taste and texture of conventional gluten-filled products.  To learn more about the Udi’s and the gluten free community I encourage you to join Udi’s Gluten Free Community. You can even join Udi’s gluten free community on your mobile device! Get recipes, event alerts & special offers. Text UDISGF to 777555. (Msg/data rates may apply.

photo credit: qb007



How I Eat (What's On My Shopping List)

What's On My Shopping List: Carob Powder If you follow my photos on Instagram, then you see the food I buy, make and eat. Of course I get some great questions! I posted a photo this week of something I've been eating for years. It's called Carob Powder. I received a lot of comments on it, so I thought you might be interested in learning more about it and adding it to your shopping list!

Why: Carob is caffeine and theobromine free. Chocolate contains both of these things which can cause or contribute to these conditions: acne, racing heart, insomnia, fatigue, obesity, dizziness, irritability, anxiety and much, much more. So if you are craving a sweet before bedtime, opt for carob!

Carob also contains vitamins A and B and minerals such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, potassium and even protein. Two other facts: carob has no trans fats and is basically fat-free (not to be confused that fat is bad for you) where chocolate is half fat. The other important thing to note is that is doesn't contain oxalic acid that interferes with absorption of calcium (this is found in chocolate).

One other cool tidbit? It's been suggested that it can boost your metabolism.

How: Use it just like you would in recipes calling for cocoa powder. I make my famous fudge-like sauce. I mix carob powder, water, honey and EVOO and mix well. Heat for 30 seconds, add fresh fruit, unsweetened coconut and nuts. So, so delicious! (Recipes can be found in the monthly eNewsletter.)

Taste: To be really honest, it tastes just like chocolate! Maybe a little bit better though?! It won't be as sweet as chocolate so when using it in baked goods, you might need to add a touch more honey or natural sweetener.

Where: Where can you buy it? I don't recall ever seeing carob powder at a commercial grocery store (Safeway, Giant, etc). You can easily find it at Whole Foods Markets, Wegmans, Trader Joe's, local natural grocery stores (Sunflower Market, Vitamin Cottage, some co-ops) or online ( Z Natural Foods).

Grocery shopping today? See if you can find it and add it to your cart!

Eat For Health!

photo credit: Vegan Feast




How I Eat (My Shopping List 2.0)

I receive a lot of questions and comments on the food I create. So in response to your feedback, I'm going to share a sample shopping list. I hope it helps you when you are grocery shopping! 2.0.1 My (few) criteria for what goes in my basket or cart: 

  • No GMO made products - either directly or indirectly (if you still don't know what that is, read this site for what they are)
  • No corn (read a label the next time you pick something up - you'll be surprised. If you don't know why you should eat corn, read this)
  • No fake sugar, white sugar, sugar substitutes, etc. I'm not vegan so honey in moderation is okay.
  • No dairy
  • Preferably organic
  • No additives, no hormones, no corn-fed meat, no nitrates, no MSG
  • No grains
  • No legumes
  • I limit canned, frozen, boxed food to none or rare

Based on that list, it pretty much eliminates a lot of choices! Since I've been cooking and baking for years (seriously) I actually don't make a meal list per-se. This is probably a shock to some of you! I love to experiment and create new recipes in the kitchen. So I buy things that I know I can create new, exciting dishes with.

2.0.2 My shopping cart or basket should always contain the following:

  • 80 percent organic, fresh produce (veggies and fruits)
  • 10 percent fresh, grass-fed beef and other natural meats and brown eggs
  • 10 percent nuts and nut-based product like Almond Milk Yogurt or Hemp Milk or Coconut Milk, Lara Bars or KIND Bars

2.0.3 About once or twice a month I'll buy earth-based supplements such as these:

  • Hemp Hearts (read this for why it is good for you)
  • Brewer's Yeast (read this for why it is good for you)
  • Apple Cider Vinegar (raw, unpasteurized)
  • Wheat Grass Powder
  • Ground Flax Seed
  • Chia Seeds

2.0.4 What I drink:

I only drink water, so I don't buy any juice, coffee, beer, wine, hot chocolate mix, etc. I will occasionally buy herbal, caffeine free tea.

2.0.5 Sweet tooth:

Yes, like most of you, I have a sweet tooth. But you would never know it. If I want a sweet treat, I'll make a carob "fudge" sauce to go over some fresh fruit and nuts (so delicious) or have a KIND Bar (favorite is Dark Chocolate Cherry Cashew) or a Lara Bar (Coconut Cream Pie or Chocolate Chip Cookie Dough) or a Bearded Brothers Bar (Mighty Maca Chocolate). The key with these "sweet treats" is that they are nut and fruit based with a little chocolate to satisfy the soul (and mind). So you aren't eating processed sugar. On a rare occasion (Four times a year) I will buy Coconut Milk Ice Cream. But usually I'll create and make my own grain-dairy-corn free desserts. It's a lot of fun experimenting in the kitchen! I love it!

2.0.6 Baking

I love to bake. But I didn't used to bake grain free, so it has been fun experimenting in the kitchen! This is my staple baking shopping list:

  • Almond Flour
  • Coconut Flour
  • Hazelnut Flour
  • Rumford Baking Powder (non-GMO, aluminum free)
  • Coconut Sugar
  • Carob Powder
  • Unsweetened Coconut
  • Carob Chips
  • Honey
  • Coconut oil
  • Eggs

You would be surprised at how much you can bake with those ingredients!

In the next How I Eat (My Shopping List 2.0)we'll cover spices, seasonings, oils, paring the different veggies together and the hot topic question "isn't it expensive?".

Have questions? Feel free to leave them in the comments below!



St. Patrick's Day (Have A Guinness)

Let me apologize right up front that the title of this article has NOTHING to do with a Guinness. It was just a clever title to get you read this. Did you really think I would suggest having one? Dream on, dream on :) It's St. Patrick's Day and what better way to celebrate it but by eating-and drinking- green things?  What kind of green things? Glad you asked!

Kale, spinach, avocado, wheat grass powder, alfalfa powder, kelp, collards, lime, parsley, cilantro, green leaf lettuce, romaine lettuce, green apple, kiwi, green peppers...

All of these fresh, real foods give you LIFE. And when you have life, you are happy, joyful and full of energy. You receive your best energy when you eat as close to the earth as possible. And without big corporations interfering with your food before it gets to your mouth.

Want to celebrate St. Patrick's Day? Go to the store and pick up a bunch of these fresh fruits and veggies. Key word being FRESH. No bagged, frozen, packaged vegetables or fruit! Throw a green party! Here are some ideas:

  • Make kale chips
  • Cut up a green apple, lime and kiwi and add to a pitcher of water
  • Make guacamole with fresh avocados, cilantro, red onion, garlic, jalapeno, cherry tomatoes
  • Green salad: green leaf lettuce, romaine lettuce, green apple, kale, red cabbage
  • Wheat Grass "shots" (made with water of course)
What are you doing today? Go green and be healthy!

Photo credit: Robert S. Donovan



Fitness Friday (Complete Breakfast Meal Plans)

I've been asked to post more recipes, but those are reserved for our (free) monthly eNewsletter. If you don't receive it, well, what's stopping you? But I receive a lot of questions about the food I eat and so I wanted to share with you some sample meal plans that will hopefully be helpful to you. Here are 5 breakfast meals to make!

Remember: eat for health! These first meals of the day are packed with so many fresh, natural sources of minerals & vitamins. Your body will thank you :).


  • 2 Hardboiled (HB) eggs, chopped, topped with hemp hearts
  • Veggie saute medley: red cabbage, tomatoes, mushrooms, red onion, spinach
  • Orange
  • 2 tablespoons Brewer's Yeast & 1 tablespoon Ground Flax Seed
  • 1 Wheat Grass powder scoop mixed with water or coconut milk or hemp milk
  • Chia water (1 tablespoon chia seeds in 20oz of water)
  • 2 Scrambled eggs
  • Veggie saute medley: red cabbage, tomatoes, mushrooms, red onion, garlic, red & yellow bell peppers
  • Kale chips
  • Smoked Salmon
  • Kiwi
  • 2 tablespoons Brewer's Yeast & 1 tablespoon Ground Flax Seed
  • 1 Wheat Grass powder scoop mixed with water or coconut milk or hemp milk
  • Chia water (1 tablespoon chia seeds in 20oz of water)
  • 2 hardboiled eggs
  • Veggie saute medley: red cabbage, tomatoes, red & yellow bell peppers, red onion, garlic
  • 2 slices Applegate Farms Turkey
  • Sauteed spinach
  • Orange
  • 2 tablespoons Brewer's Yeast & 1 tablespoon Ground Flax Seed
  • 1 Wheat Grass powder scoop mixed with water or coconut milk or hemp milk
  • Chia water (1 tablespoon chia seeds in 20oz of water)
  • 2 eggs over easy (or whatever you prefer)
  • 2 slices Applegate Farms Turkey bacon
  • 1/2 avocado & cherry tomatoes cut up & mixed together
  • Strawberries & banana
  • 2 tablespoons Brewer's Yeast & 1 tablespoon Ground Flax Seed
  • 1 Wheat Grass powder scoop mixed with water or coconut milk or hemp milk
  • Chia water (1 tablespoon chia seeds in 20oz of water)
  • 2 eggs of your preference
  • 2 tablespoons hemp hearts
  • 2 slices Applegate Farms Ham
  • Veggie saute medley: red cabbage, red onion, red & yellow bell peppers, mushrooms, black olives
  • Sauteed kale topped with walnuts & pear
  • 2 tablespoons Brewer's Yeast & 1 tablespoon Ground Flax Seed
  • 1 Wheat Grass powder scoop mixed with water or coconut milk or hemp milk
  • Chia water (1 tablespoon chia seeds in 20oz of water)
  • I use Applegate Farms meat because they aren't made with nitrates (really important if eating meat). You can also try a local farm for fresh, raised meat.
  • I use Solgar Brewer's Yeast (powder form) and Amazing Grass Wheat Grass powder. Both are fabulous.
  • I use Manitoba Harvest Hemp Hearts.
  • I use Spectrum Ground Flax Seed
  • All veggies are fresh and organic where/when possible
  • You can cut up the veggies at the start of the week to maximize time in kitchen
  • I use brown eggs (farm fresh when possible)
  • I drink the chia water throughout the morning
  • I feel fantastic :)
*Disclaimer, I am not paid to say this. I personally buy these products and recommend them to you because they have helped me.
photo credit: mazaletel 



EAT: Earth At Table (Kale)

image1Planning meals for the week ahead? Looking to eat more earth based foods? Need inspiration to cook new, exciting meals?  We want you to bring the earth to the your table and get back to the kitchen! Cooking real food is great for your health, sustainability and family time.   EAT: Earth At Table

EAT: Kale

This week the earth food is KALE. I've been eating kale since a child. And while I knew it was good for me I had no idea why it was good. So if you are wondering why kale is so good for your health, here is why.

Nutrition facts of Kale (serving size is 1 cup, chopped) + why it is good for you

  • Vitamin A (206% per serving) is an antioxidant, anti-infection, immune booster, good for eyes, cancer/disease fighter
  • Vitamin C (134% per serving) helps fight cancer/disease, stroke, boost immune system, and skin de-wrinkle 
  • Calcium (9% per serving) bone health and plant based calcium has been shown to reduce blood pressure, 
  • Iron (6% per serving) helps immune system, natural energy (opposite of fatigue), helps with sleep, blood
  • Protein (2g per serving) helps build new tissue, needed for growth & maintenance 
  • Vitamin K (684% per serving) controls blood clotting, bone formation and repair, helpful if you bruise easily 
  • Vitamin B6 (9% per serving) fights diseases, keeps nerve function normal, keep blood sugar (glucose) normal
How to EAT: Kale

Kale Chips

1 bunch of organic kale

1 tablespoon organic coconut oil 

1 teaspoon Celtic Sea Salt

Preheat oven to 375*

kale Hold a dry kale leaf upside down (stem in your thumb and forefinger) and with a downward motion pull the kale off the stem in one swift motion till you reach end of stem. Place on 9x13 non-toxic baking sheet. Drizzle with organic coconut oil and the Celtic Sea Salt. With clean hands massage lightly together and then spread out in one layer. Bake for about eight to ten minutes depending on oven temperature. Remove from oven and stir around. Return to oven and bake for about four more minutes or until slightly crispy but not brown. Eat and enjoy! 

Kale Salad

Buy organic, from farmer's market or as fresh as possible 
  • 1 bunch Kale 
  • 1 head Red Leaf Lettuce
  • 2 large Carrots
  • 1/2 pint Cherry Tomatoes
  • 1 Avocado
  • 1/4 cup chopped walnuts
  • 1 Apple (Gala is a good apple variety), chopped (leave skin on)
  • 1 Tbsp EVOO
Rinse & pat dry first 4 veggies. Chop into bite size pieces. Toss all together in bowl. EAT and enjoy! 

Sauteed Kale

Buy organic, from farmer's market or as fresh as possible

  • 1 bunch of kale
  • 1/4 cup chopped red onion
  • 1 garlic clove, chopped

Rinse and pat dry kale. Over medium high heat, pour a teaspoon of EVOO into pan. Add kale. Add red onion & garlic. Saute for about 5 minutes. Serve with eggs, sprinkle with hemp hearts, nitrate-free meat. I like to make this for breakfast. 


So as you are making your shopping list make sure you include this wonderful super food to your list! Eat. For. Health!

peace, sweat, love: life 


photo credit: B*2






Three Ways to Enjoy Sweet Potatoes

Besides Valentine's Day, did you know that February is also Sweet Potato Month? Sweet Potatoes are an awesome source of Vitamins A, C and B6, Manganese, Calcium, and Potassium to name a few. They are also a healthy carb - perfect to eat before a race! Pair with a healthy fat (avocado, fish, hemp, flax seed oil or ground flax seed) so you can get the full source of beta-carotene.

Here are three healthy ways to enjoy sweet potatoes!

1) I like to bake them at 375* for an hour or so depending on your oven. Then mash them up with a little olive oil, sea salt, pepper, nutmeg and cinnamon. Add some hemp hearts and you have a great start to your healthy food plate!

2) You can also peel or leave the skins on and cut into pieces. Roast at 375* for 30 minutes. Then grate fresh ginger, dash of sea salt, a drizzle of honey and a sprinkle of cinnamon and/or nutmeg.

3) Make healthy sweet potato fries by cutting into strips after peeling. Lay on greased baking sheet, drizzle with olive oil, a little sea salt, and bake at 375* or until done. Kids young and old love them!

What is your favorite way to eat a sweet potato?



How I Eat (Part 3)

Right now we are in a series called How I Eat. Today is part 3. The last two articles I wrote I gave you an overview of my food journey, my opinions & personal beliefs on food. And by now you know what I eat and what I don't eat. If you are new, here is a recap.
What I Do Eat/Drink
  • Fresh veggies (organic where/when possible)
  • Fresh fruit (organic where/when possible)
  • Nuts (and occasional nut milks/cheeses)
  • Meat/fish (organic, nitrate-free, farm raised)
  • Earth based supplements (hemp hearts, brewers yeast, chia seeds, flax seed oil, etc)
  • Water (herbal tea on occasion)
  • Eggs

What I Don’t Eat/Drink

  • Grains/legumes (beans, rice, wheat, corn, oats, etc)
  • Dairy
  • Sugar
  • Juice, coffee, alcohol, milk, sports drinks
  • Pasta, bread, cereal,
  • Most canned, boxed, packaged food

Now I am an endurance athlete and recently just attempted to run my second 100 miler ultramarathon. I've seen a lot of aid stations in my short years of running ultramarathons and it always baffles me the type of food they have out. From pizza to quesadillas to potato chips to gatorade to candy to ice cream to Gatorade to Ramen Noodles (yes the broth is a great pick-me-up at 1am, but watch the video below) ...the buffet is plentiful. NOTE: the food at aid stations has nothing to do with the wonderful volunteers that man them. They are wonderful.

I've been reading countless race recaps this past week and enjoying the tales, but the one common thread I've been seeing is that from the fast 100milers to the slower 50 mile & 100 mile finishers/starters is that they had stomach/digestion problems. I want to reach through the computer and share with them how the right foods will help them and how the wrong foods will hinder you!! But since I can't, I hope they will read this.

Here is a point to ponder and think about on your next long run. If you have to take antacids, Pepto-Bismol, or Imodium to control the issues that you are having, you are masking the problem, not treating it. If the foods/drinks you are putting in your body are fighting you, there is a reason. The "foods" we are eating are processed foods, not whole/real foods. If you haven't yet watched this video from a TEDx talk, please do so now. It will (hopefully) change the way you eat and now you should be banning Gatorade from your life forever!!

To recap what the video showed, Brilliant Blue FCF (AKA: Blue 1) is made from a  synthetic dye made from aromatic hydrocarbons from petroleum. 95% of the dye can be found in feces. Now if that won't stop you from drinking the stuff I don't know what will!

So, if you are drinking Gatorade because you workout, running a race, or just for the heck of it, you might want to strongly reconsider drinking something else. But will I drink? Well, you can make your own electrolytes by a simple mix of water, pure cane sugar, salt, salt substitute, and baking soda. Veggies & fruits like potatoes and avocados are also great sources of electrolytes.

What is an electrolyte? A balance of  sodium, potassium, calcium, magnesium, chloride, hydrogen phosphate and hydrogen carbonate. Make your own or get in real food.

Back to ultra running food. Nutrition plays a HUGE role in running 50 miles, 61 miles or 100 miles. If runners actually put thought into the food they will eat while training and racing, they just not have issues. I remember feeling so sick during my first 100 mile ultramarathon in 2009. Now I feel like I have pretty good handle on what to eat/ what to avoid. Of course I am a work in progress and I'm always learning. I spent a month planning my race day nutrition. I made food I would eat. I knew what was in the food I would eat.

You shouldn't have to feel sick during a race or even in daily life. Have heartburn? What are you eating? Have indigestion? What are you eating? What aren't you eating? Like I always say, our body wasn't designed to digest chemicals, food dyes, additives, and preservatives. Fake, modified food. Eat real food. Eat real, fresh food.

During my 100 miler attempt I ate sweet potatoes that I made. With grated fresh ginger (helps w/ nausea), sea salt, cinnamon, a little honey, chia seeds, and hemp hearts. All real food. Homemade. I had pure, organic nut bars (four or less ingredients), avocado, oranges dipped in salt (electrolytes), potatoes dipped in salt (electrolytes), water (with Q Energy) and Gen UCAN. I stayed away from all processed "food". I have to say I never felt better. I encourage you to try it!

The food you eat and don't eat is a vital part of your life. Eat like crap, feel like crap. Eat for health, be healthy.

If you are running an upcoming ultramarathon and want help with a food plan, please let me know. I'm happy to help you!

peace, sweat, love: life



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peace, sweat, love: life