September 2nd, 2014 
Blog, Fitness/Health 
Comments Off on Guacamole with White Beans – Great Flavor & Fiber All in Pictures 
In addition to tasting great, avocados are uniquely rich in heart healthy and anti-inflammatory properties. Here’s a terrifically easy, flavor and fiber packed variation on “chop & smash” guacamole that includes tips on using regularly processed vs. sodium reduced canned beans as well as how to check avocados for ripeness and/or ripen them as quickly as possible.
July 26th, 2014 Blog, Breakfast, Cycling Food, Eggs, Fitness/Health, Special Recipes Comments Off on Power Finish to Tour & Fully Flavorful Microwave Omelet S2E – In Pictures Wet & nasty stage 19 of the Tour de France yesterday. Powerful 30-plus time trial today. On to the Paris tomorrow. Wow, it’s been a rip of a tour!
Here’s something that no matter the weather or need for power will give you a bright breakfast smile: Microwave Cooked Omelet – From Simple to Exciting. Aside from the flavor, the really cool thing about making this omelet is that you can mix, cook, and eat the omelet from the same plate. I dig that – a lot!
July 24th, 2014 Blog, Cycling Food, Fitness/Health, Special Recipes, Video & Picture Ebooks Comments Off on High Protein Power Tuna Salad – All in Pictures & Video 
Had to launch early yesterday morning and reluctantly missed the four grueling stage 17 Tour de France climbs in the Pyrenees. Gotta’ a good feeling some of the riders wish they could say the same – and still live to ride another day to tell about it.
In the end, it’s all about what you use to burn in your tank when you’re pushed to the limit. Here’s a great recipe to power you when you need it – with full-on flavor: Power Tuna Salad.
July 20th, 2014 Blog, Breakfast, Cycling Food, Dessert, Fitness/Health Comments Off on Tour de France Rice Pudding – All in Pictures
Stage 14 of the Tour de France was another brutal assault up the Alps from Grenoble to Risoul. Now, where the men rode wasn’t quite like the upper left picture, but then again, it wasn’t far from it.
On the food side of life, I got a real thrill hearing recently retired Tour racer and now NBCSN announcer Christian Vande Velde talk yesterday about a typical Tour cyclist’s daily course of meals. One thing that caught my ear was his – and I’m sure other racer’s – particular love for rice pudding as a healthy dessert. All right!
Though I’m a fan, I’d never before made rice pudding myself. So, I checked out some recipes, figured out my own way – and laid it down in picture book format.
Been out for some great cross country skis lately right around the corner from where I live. And when I come back in, I’m soaked wet from the inside out and good to go for something darn flavorful and nutritionally sound to take a bite out of hunger.
Recently, I posted a new step-by-step picture book recipe showing how to make Sweet and Savory Power Tuna Salad… Read more »
February 14th, 2014 Blog, Fitness/Health Comments Off on Incredible Nutritional Difference: Mayo vs. Non-Fat Greek Yogurt Last post I mentioned that I’d show the nutritional difference between regular mayonnaise and non-fat Greek yogurt. Before showing that difference, though, I will say that I’ve used non-fat Greek yogurt not only as a more nutritious substitute but also as a fresh and lively flavor-enhancing alternative to mayonnaise.
Most importantly, when making this comparison – as with any other nutrition label comparison, make sure to check the serving size as circled below.
The serving size listed on the mayonnaise label is 1 tablespoon, or about 1/2 ounce. The serving size for the non-fat Greek yogurt is 1 cup, or 8 ounces. That means you either have to multiply the nutritional values on the mayonnaise label by 16 (there are 16 tablespoons in 1 cup/8ounces) or divide what you see on the non-fat Greek yogurt label below by the same 16 (1 cup = 16 tablespoons).
Below is a table comparing the nutritional values of 1 tablespoon of mayonnaise to 1 tablespoon of non-fat Greek yogurt. The difference is significant!
February 10th, 2014 Blog, Fitness/Health, Salads & Salad Dressings Comments Off on Sweet and Savory Power Tuna Salad – All in Pictures Not too long ago, I showed how to turn plain old tuna salad into much more flavorful and nutritious POWER TUNA SALAD by replacing high fat, high calorie mayonnaise with high protein, low calorie non-fat plain Greek yogurt. I’ll write up a mayonnaise to non-fat Greek yogurt nutrition comparison next.
But first, here’s a great way to add variety to that power tuna salad by using the sweet and savory ingredients like fresh apple, dried cranberries and sun dried tomatoes shown below. Great stuff! Just click either picture on this page for a complete, easy to follow SWEET AND SAVORY POWER TUNA SALAD step-by-step picture book recipe.
Bottom line: glucose and fructose are two very distinct molecules structurally that are metabolized entirely differently in our bodies. Read more »
January 27th, 2014 Blog, Fitness/Health Comments Off on Transforming Plain Tuna Salad into Power Tuna Salad
Here’s a quick and easy way to substitute traditional mayonnaise, which is high in fat and calories, with non-fat, high-protein plain Greek Yogurt (2-3 times the protein content of regularly processed plain yogurt) along with a little mustard to turn plain old tuna salad into reinvigorated fantastically flavorful Power Tuna Salad.
Ingredients are shown below. Just click either picture on this page for a complete, easy to follow step-by-step picture book recipe.
January 25th, 2014 Blog, Breakfast, Fitness/Health Comments Off on What I’ve Learned From 1 Week of Coffee Without Sugar 
Earlier this week I wrote that I was going to try a full 7 days of coffee without sugar in an effort to be more personally aware of how much sugar I take in day to day. Yesterday was day 8. I started out trying coffee again with no sugar and didn’t like it at all. Read more »
