New leafy greens to experiment with!


I’m really excited to try new dark leafy greens this week! I’ve had good ole green kale before but not these bad boys!
From left to right, I’ve got Russian Kale, Red Kale & Lacinato Kale.

First up, Red Kale…with eggs!


…and burnt toast, ha!
Red Kale tasted just like Green Kale and stayed crunchy after being sauteed.

What I’ve learned about the health benefits of Kale is that they area loaded with antioxidants and Vitamins A, K & C. It also supports eye health and its fiber content helps regulate cholesterol levels.

So….eat more kale! Oh and throw a handful of it in your smoothie 😉

What’s your “power” food?

For the past 6 months  I’ve really been diggin’ some Oats for my pre workout fuel on my weightlifting days.  I ALWAYS crush my workouts and feel great throughout the hour or two.  No matter the time of day, 15-30min before a workout, oats do me good!

I’m currently going between Steel Cut Oats and Organic Rolled Oats and prep a few servings at a time.  To make Steel Cut Oats, boil 2c of water then add 1c of Oats (dry), reduce heat to very low and let it sit for 20-25min covered.  This makes 4 servings.  My like adding a dash of Flaxseed Milk into one of the four precooked servings, pop in the microwave for 1min then add 1tbsp of fresh almond butter, a handful of berries like blackberries, blueberries, strawberries or raspberries, a sprinkle of cinnamon and 1-2 tsp of local honey (tastes great and helps with seasonal allergies).

Oats keep me full longer and better than Instant or Quick Oats.  Quick & Instant Oats are processed to be broken down for faster cooking which gets digested quickly, making them higher in GI, leaving you hungry shortly after.  Groats, Steel Cut, Rolled Oats are lower in GI, keeping you full longer.

Here’s a quick description of some Oat types.  Some of I’ve experimented with while others are next in line or not at all.

  • Oat Groats are the kernels with the hull removed. They cook the longest, about 1hr.
  • Steel Cut Oats/Irish Oats are groats cut into smaller pieces with steel blades. These cook for about 20min.
  • Scottish Oats are stone ground into little pieces. Because of that they come out creamier in texture and only cook for about 10min.  I’m not crazy about creamy oatmeal so I’m not sure if I’ll give this one a shot.
  • Old Fashioned Rolled Oats are groats steamed to soften then rolled thin by going through steel or stone rollers.
  • Quick Rolled Oats go through the same process of steaming and rolling but just a bit more.  They are partially cooked giving them a cooking time of about 5min.  These are also creamy in texture so I’ve yet to give them a try plus they get digested too quickly.
  • Instant Oats are also steamed and rolled like Old Fashioned & Quick but MORE.  They get pre-cooked for an even faster cooking time.  I’ve eaten Instant Oats in the past when I hadn’t learned about other oats.  Instant is not for me and my goals.  Like the Quick Rolled Oats, they’re quick to digest and don’t help as much with stabilizing blood sugar like the other oats do.



Food item of the week, Rainbow Chard!

This week I’m cooking with Rainbow Chard! Rainbow Chard is leafy green with bright red, orange or yellow stems and is actually classified as a beet.  This large “leaf” is similar to Spinach in how it cooks and tastes.  It is slightly bitter but not bad at all, the bitterness goes away when cooked.  It is also known as Swiss Chard, Silverbeet, Perpetual Spinach, Spinach Beet, Crab Beet, Bright Lights, Seakale Beet, and Mangold.  I’ve learned that Rainbow Chard has large amounts of Vitamin A and moderate amounts of Vitamin K and C and is rich in minerals and dietary fiber.

Here, I simply chopped one leaf then sauteed it with grass-fed butter for about 3 min then added whole eggs.

chard and eggs

Hey, What’s “Supp”!!!?

I’d like to share with you my current supplement list.  I’m not advising you try the listed items; these are just my thoughts and top favorites.  Please know that a supplement is a SUPPLEMENT, to supply a deficiency.  If you’re eating earth grown whole foods, lean meats and healthy fats you may already be getting bountiful amounts of nutrients.  Always consult with your doc before taking supplements.  You don’t want to take too much of something and simply eliminate the excess because you’ll just waste your money.  Because of my active lifestyle of lifting, running, doing plyometric exercises and more I feel it’s beneficial for me to add these supplements to my daily regime according to my exercise program.

super food

Amazing Grass Super Green Foods – This vegan, soy free, dairy free antioxidant powerhouse helps provide you with the recommended 5-9 daily servings of fruits and veggies.  Flavors include Berry (my favorite), Chocolate, Orange Dreamsicle, Pineapple Lemongrass, ORAC and original.  With organic ingredients like Wheat Grass, Spirulina, Acai, Maca and more you can maintain natural energy levels, get a little immunity boost and detox.  Suggested use is 1 scoop 1-2 times daily.  I’ve replaced my daily multivitamin with Super Green Foods because I get what my body needs with this.  You may simply mix it with water or a in a smoothie or try it with your Oat Bran breakfast along with other fruits and almond butter!  You can find it at HEB, Sprouts, Whole Foods and Natural Grocer or order it online.  I find it cheapest at Sprouts, around $22, for a 30-serving container.

Plant Fusion

Plant Fusion Protein Powder – Finally, a protein powder that I can digest easily! I am not a vegan nor a vegetarian but THIS product is the best vegetarian protein powder, better than any other powders I’ve tried.  Plant Fusion gives you 21 grams of protein that they say is “The first plant-based protein that compares to animal proteins (like whey) in amino acid density and balance.” It also includes BCAA’s, glutamine and a proprietary blend of enzymes.  It is free of preservatives, artificial flavors and of all major allergens.  In it find ingredients like Quinoa, Amaranth, Yellow Peas and Globe Artichoke.  Unlike other vegetarian protein powders, it tastes great in Chocolate and Vanilla.  I do not plan on trying any other protein powders because I truly love this stuff.  I buy it at Sprouts, it’s been on sale for a while now, $20.

sfh omega 3

Super Omega 3 by SFH (Stronger Faster Heathlier) – Their website is loaded with information about their products. Check out the  “Education” page to learn more about their ingredients, amino acids, energy systems and studies on the benefits of Omega 3’s.  I am currently taking the vanilla flavored Super Omega 3 (SO3).  It’s got a great taste, way better than the lemon flavor.  I take the suggested 1tsp 2 times daily, AM & PM.  With this I get 2,204mg of EPA & 990mg of DHA, Omega 3 active anti-inflammatory fats.  Taking Omega 3 oils show positive benefits for general health issues and helps control inflammation. A 6oz bottle costs $39.99. I got mine over Black Friday and saved a few bucks.  Let’s see how long this lasts.  My husband ordered a 10oz bottle in the lemon flavor last time and it lasted quite some time.

bone up

Bone Up by Jarrow Formulas – This stuff provides you with a multinutrient bone health system.  Microcrystalline Hydroxyapatite (MCHA), also known as Micro-crystalline Calcium Hydroxyapatite Complex, is derived from raw bone (of free range New Zealand cows) and prepared by a special low temperature process to preserve the protein content. The calcium thus provided is in an extremely bioavailable form. This product includes Vitamin D3 because it’s required for the absorption and utilization of calcium and phosphorus.  I began taking this supplement when I experienced a tibia stress fracture, pretty sure from running, to help along with the healing process.  I had also been on Depo Provera, a birth control, for about 10 years which can increase the chance of osteoporosis.  Just today I finished the bottle of 240 capsules, about a 40 day supply, and I’m back to running.  I ran over 15 miles this week pain free and free of pain from foam rolling compressions.  I buy a 240ct bottle at Sprouts for $16.29.

NOW Foods Glucosamine Chondroitin & MSM – I chose this product to help support and maintain joint health.  I don’t have osteoarthritis but I’d like to prevent it and due to rigorous exercise, I sometimes experience inflammation.  This product combines three effective nutrients; Glucosamine and Chondroitin (both 100% sulfate) and MSM (Methylsulfonylmethane) .  This product doesn’t have the additional Vitamin C and Manganese that helps with absorption but I get that from my super foods.  NOW Foods is a brand I trust.  I usually buy a 90 count bottle at Sprouts for 24.99.  The suggested use is 3 capsules daily.

Alpha Brain by Onnit – Alpha Brain is a nootropic, the “smart” drug that improves mental functions such as cognition, memory, attention and concentration.  The text below was taken from the Onnit website:

“The idea behind Alpha BRAIN was to create a fully-balanced nootropic. Our Alpha GPC and Huperzia Serrata contain nutrients that help your body turn up acetylcholine levels full throttle, while other ingredients assist in elevating neurological components vital to remaining calm, focused, and mentally driven. Our Vinpocetine can help the body deliver oxygen and nutrients to the brain, and the combination of neuro-specific antioxidants, led by our proprietary AC-11®, assists your system in clearing away mental fog and free radicals. The result for our thousands of satisfied customers is an extraordinary combination of lucid dreams, mental drive, focus, and mental acuity.”

If I have the dough for it, I’d take it every day.  I usually take it when I’m feeling a little “foggy” or would like a little mental boost or go for a dream ride.  I love daytime naps when I’ve taken Alpha Brain that morning!  Onnit is based in Austin, lucky for me, so I get to walk in and stock up.  A 30ct bottle is $34.95 but if you mention the Joe Rogan podcast, they’ll give you a 10% discount.  The Joe Rogan Experience Podcast rocks!

ShroomTech Sport – Another winner from Onnit, the combination of cordycep mushrooms, B-12, antioxidants and other ingredients provide energy with an enhanced production of ATP (Adenosine triphosphate-important for your body to “work” during exercise!), reduces fatigue and provides better oxygen utilization.  I take it when training for a race, race day and metcons or boot camps.  I’ve never felt jittery on this stuff either.  Read the suggested use carefully.  It’s $24.99 for a 30ct bottle.

I’ve been extremely satisfied with these products!  I’d love to hear if you have also tried these guys and your experience with them.

Be well.