Archive for May, 2013

Homemade Peanut Butter

Posted: May 31, 2013 in Cooking 101, Vegetarian

Add Peanut Butter to the things you should be making yourself at home. You can buy raw peanuts and roast them yourself, or you can purchase peanuts already roasted from a trusted source and skip the roasting, shelling, and de-skinning (this is what I do). Making peanut butter is as easy as it gets, takes less than 5 minutes, and the kiddos love helping, here’s how.

You will need some peanuts, peanut oil (make sure these are not genetically modified; mutant peanuts=mutant people), and a food processor or pretty sought blender.


  1. Place about a pound of peanuts in a food processor or blender, and start chopping them up.


  2. When the peanuts are pretty much into a really chunky thick paste drizzle about 1 1/2 tbsp of peanut oil into the machine while it is still running. I don’t measure any of these things I throw some peanuts in and slowly pour oil in until I get what I want, not rocket science.


  3. Add more or less oil to get the consistency you like.


  4. Add raw honey if you like, about 1 1/2 tsp.
  5. Put in an air tight container and refrigerate.


    (Little’s Favorite Peanut Butter with Raw Honey)

    05.31-PB_08                                                                                                                             (Kiddo Approved)

Remember food is only good for you if you can eat it!


INSANITY FIT TEST #1 05.29.2013

Posted: May 30, 2013 in Training

Here are the results to my first fit test to this round of INSANITY. If you have ever done INSANITY you know the Fit Test in itself is a monster to complete.

Fit Test #1

  • Switch Kicks – 113
  • Power Jacks – 52
  • Power Knee – 90
  • Power Jumps – 35
  • Globe Jump – 7
  • suicide Jump – 13
  • Push-up Jack – 22
  • Low Plank Oblique – 50

If you are doing/have done INSANITY what were your results?

I am a minimalist when it comes to training I don’t think fancy equipment, or memberships are needed to stay in shape. Personally my fitness goals are more about endurance, and strength second. A great workout program will be well rounded in all aspects of fitness; cardio respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, accuracy and balance. I have found INSANITY to be very well rounded and for $150 money back guarantee you cannot beat it. Next is running, nothing I mean nothing will challenge your cardio respiratory system better than running, and all that is needed is some shoes, or not. Below is my workout routine for this week.

2013.05.26 – Sports Yoga (select “Yoga for Athletes” under style)
2013.05.27Fit Test & 5k Run
2013.05.28 –
Insanity’s Plyometric Cardio Circuit & 5k Run
2013.05.29 –
Sports Yoga (select “Yoga for Athletes” under style)
2013.05.30 – Insanity’s Cardio Power & Resistance & Track Work
2013.05.31 – Insanity’s Pure Cardio & 5k Run
2013.06.01 –
Sports Yoga (select “Yoga for Athletes” under style)

Track Workout (split table)

  • (1.5) Mile Warm-up
  • (14) 200 @ 0:53 Splits
  • (2) 1600 @ 2:03 Splits
  • (1) 800 Cool Down


Posted: May 22, 2013 in Nutrition

There is a lot of confusion about what to use as a sweetener, I hope this blog post will clarify some of those questions and help you make informed decision on when and when not to add sweeteners to you food or beverage without sacrificing your quality of life. Sugar is a carbohydrate and the primary function of a carbohydrate is to provide energy to the cells of the body, particularly the brain, and spare muscle protein from being used for fuel.The fact is all natural sweeteners are high in Kcal, all sweeteners will cause a spike in blood sugar, if that spike comes at the wrong time then the excess carbohydrate will be converted into fat, and worse it will stress your internal organs that control your bodies metabolic functions. If this happens a lot then you’re going to get fat and it will put wear and tear on you shortening your life span.

This blog post will focus on the glycemic index, other nutrients, and how they are processed as its foundation. A glycemic index of 55 or below is low and is considered a “healthier choice”, while a GI of 70 or above should be avoided. Medium-GI foods, with a GI between 56 and 69, are recommended to be consumed with moderation.

Okay Let’s Just Get the Obvious Out of the Way Artifical Sweeteners & High Fructose Corn Syrup

  • ALL Artifical Sweeteners should never, ever, never, ever, never, never be consumed this includes Truvia and Purevia. They are toxic plain and simple, if you ask the question should I have a diet soda over a regular soda with high fructose corn syrup the answer is drink the regular soda every time. Though you are asking should I consume poison or a worse poison. There are sodas with organic cane sugar.

  • High Fructose Corn Syrup: GI=87
    In the USA sugar prices are many times higher than the rest of the world due to tariffs, government quotas on the production of sugar and corn subsidies; que chemist to make high fructose corn syrup. Health professionals contribute high fructose corn syrup with obesity, cardiovascular disease, diabetes, and non-alcoholic fatty liver disease. Additionally, the use of hydrochloric acid in the processing of corn syrup has given rise to speculations that high fructose corn syrup is a source of inorganic mercury.

Sugar Alternative

  • Steva: GI=0
    Steva, not to be confused with truvia, is the best healthy sugar alternative. Though it is 200-300 times sweeter than table sugar, stevia is not a sugar. Stevia has had its ups and downs in the industry it was banned in the 1990s, the FDA’s stated reason was “toxicological information on stevia is inadequate to demonstrate its safety.” Umm…do you know how many products are sold in this country which fail to demonstrates safety? Anyway there are a lot of speculations that the conclusion of the FDA was made under pressure from the artificial sweetener, and high fructose corn syrup producers. Pure Stevia cannot be purchased as a food additive but as a supplement, look for extract.

Refined Sugar, Organic Sugar, Turbinado Sugar, & Sucanat

  • Refined Table Sugar: GI=80
    Refined Table Sugar is most likely conventionally grown using fertilizers, and pesticides. a\Additionally, refined table sugar is most likely not from cane sugar but from sugar beets which are most likely Genetically Modified Organisms. The chemically processing of sugar stripes it of all beneficial properties, many health advocates believe that refined sugar is one of the two leading causes, high fructose corn syrup being the other, of nearly every health ailment known to man. Not only does it have a high GI ranking, but it also is extremely acidic to the body causing calcium and other mineral depletion from bones and organs.

  • USDA Organic Sugar: GI=47
    Organic sugar comes from sugar cane that is not genetically modified, it’s grown without the use of chemicals or pesticides. It is usually darker than traditional white sugar because it contains some molasses. It has been processed, but not to the degree of refined sugar, and it will contain some nutritional vitamins and minerals naturally found in sugar cane.
  • Turbinado Sugar: GI=65
    Turbinado Sugar has been made popular by the brand Sugar in the Raw. On a side note the “Raw” in that brand name is really misleading, but that is another blog post for another day. Turbinado sugar is what’s left after sugar cane juice has been stripped of its natural molasses and impurities, as well as its vitamins, minerals and other trace elements. Though it is processed it is not processed as much as refined table sugar, or organic sugar.
  • Sucanat: GI=65
    If you are looking for the least of all processed granulated sugars from sugar cane pick sucanat. This stuff is simply dehydrated sugar cane juice. It will have a strong molasses flavor and will retain its trace elements and vitamins. However, the amount of vitamins and minerals are nutritionally insignificant, as in all cane sugar. But, I guess something is better than nothing.
  • Coconut Sugar: GI=35
    Coconut Sugar is made from dehydrating the sap of a coconut tree. It contains trace amounts of vitamin C, potassium, phosphorous, magnesium, calcium, zinc, iron and copper. Key word there is “trace”, it does not cause quite the blood sugar spike that cane sugar causes so makes it a good alternative, but it does come with a hefty price.
Nectar and Syrup
  • Agave Nectar: GI=15-30
    “Sigh.” A lot of people think that since agave is fructose (fruit sugar) it is healthy, I was one. The truth is refined fructose is no better than refined glucose. Consuming fructose in its natural state in fruit is different than consuming concentrated nectar. Agave nectar lowers circulating insulin putting a strain on the liver, basically the liver goes bananas and stops everything else to metabolize the sugar. Large amounts of fructose in the diet rapidly turn into fat or released into the bloodstream as triglycerides. These fatty triglycerides are insulin resistant and cause a host of problems. Overwhelming the liver and producing insulin resistant fatty triglycerides is the road to cancer, diabetes, heart disease, and other diseases. Yet another example of fantastic marketing. Agave is sold as the healthy alternative to refined sugar, but it is refined sugar. Avoid it like you avoid refined white table sugar and high fructose corn syrup.
  • Brown Rice Syrup: GI=100
    You’ll find Brown Rice Syrup in energy bars, energy gels, energy drinks, and pretty much any other “energy” branded food. The deal is most of these products were initially developed for hikers, and endurance athletes. I am an endurance athlete, so brown rice syrup has a place in my life. Immediately before, during, and after an intense bout of exercise. And when I say intense I mean intense, like hill running for at least 90 minutes. Any other time I avoid brown rice syrup.
  • Raw Honey: GI=30
    Raw honey is considered a super food by many alternative health care practitioners with antioxidants, minerals, vitamins, amino acids, enzymes, carbohydrates, and phytonutrients. Use in place of syrups and sugars when ever possible. Personally I suffer from allergies super bad I started using raw honey, just because it taste good. That winter I did not get sick, and that spring I did not suffer from allergies at all it is now a daily commodity.

  • Maple Syrup: GI=54
    Maple syrup is collected from maple trees in March and April, and then boiled down. It is nutritious, and much more so than most other syrups, but there are other healthier alternatives to use; on your waffles try out raw honey, you might be surprised how much you like it.

Q: What sweetener to use, and when?
A: There are a few answers, here are my recommendations.

  1. Avoid artificial sweetness and high fructose corn syrup like the plague.
  2. Avoid granulated sugar, if possible. There is something to say about quality of life though if you make some baked goods use sucant or cocunut sugar in lieu of brown sugar. These sugars do come with a price tag if you don’t want to dish out the cash for trace elements always try to go with organic sugar. Replacement in recipes is 1:1
  3. When ever possible use raw honey it is a super food, you can use it in sauces, brines, baking, ect. Put it on your toast, pancakes, and waffles. Replacement in recipes is 1:1.
  4. What is a good time to consume sugar? Immediately before (with in 15 minutes), during, and following (with in 15 minutes) an intense workout.
  5. What matters? Moderation, simple, think about what you eat. Sugar is diabolical; it tastes great is less filling and addictive. Back off on the  beer, sugary soft drinks, sport drinks, and baked goods. When you need to use sugar replace them with a lower GI Rating Sweet, when ever you can use raw honey to sweeten you food. Less is more.
Stay healthy while living well.

Spicy Honey Glazed Chicken

Posted: May 17, 2013 in Poultry

One of the easiest things to make is a glaze, and it really doesn’t get any easier than a honey glaze. This glaze gets a kick from the hot chile powders, and black pepper.



  • 1/4 cup honey
  • 2 tbsp agave syrup
  • 2 tbsp balsamic vinegar
  • 1 tsp cayenne pepper
  • 1 tsp chile powder
  • 1 tsp ground pepper

Mix all ingredients.


Toss the chicken in the glaze, I like to use bone in skin on chicken thighs.


Then grill.


Remember food is only good for you if you can eat it.


Posted: May 15, 2013 in DYI, Holistic Living

I have noticed in the short time I have been on this earth an uptick in cancer rates, allergies, as well as other health concerns. My family tries to eliminate as many as these chemicals as we can, one way we do this is by making our own all-purpose cleaner. You can make a gallon of it for pennies.

It is easy as pie to make what you’ll need is:

  • 1/3 cup dish soap
  • 1/3 cup borax
  • 1 cup vinegar
  • Water
  • Your favorite essential oil for scent (optional)

Use a funnel and pour all the ingredients into a left over gallon jug. Fill the jug with water, and add oils to desired scent.






Kitchen Face Lift Phase 1

Posted: May 13, 2013 in DYI

Lori and I have been thinking about refacing our kitchen for a while now, since before we moved in, but just haven’t gotten around to it. We live in a devlopment out in the country where everything in the home is “builder grade,”not really our style, but is fine for now it got us into the right school, at the right time, for the right price. Like most we ant to put our mark on where we live, and make it out home.

Last year my grandmother passed away, during the sale of her estate the buyers of her home did not want the appliances, so I stepped up to take the dishwaser (we hate our builder grade dishwasher) a really nice BOSH but it is white and our cabinets are dark this inspired Lori to reface the cabinets white so the dishwasher would match, which has not been done yet. At any rate this dishwasher has been sitting in my mom’s garage for about a year, until last week I shut the door to the builder grade washer and the hinge snapped right off, replacement part would cost $50. Well, I thought “bump that I’m putting that BOSH in with or without the cabinets white.” Man I have to say it sticks out like a sore thumb, but sure is quite and cleans dishes well. Maybe this will motivate us to paint.


Anybody else got some mismatched appliances?


Posted: May 12, 2013 in Training

I’m having trouble fitting my workouts in, due to juggling kiddos and life, at this point I have no idea if I’ll be able to fit in a triathlon this year or not. I think I’m going to focus on maintaining my endurance and building my running. Here is this weeks workout.

05.13.2013 INSANITY Cardio Power and Resistance & Light 5k
05.14.2013 INSANITY Plyometric Cardio Circuit & Interval 5k
05.15.2013 INSANITY Pure Cardio & Light 5k
05.16.2013 INSANITY Plyometric Cardio Circuit & Track Work
05.17.2013 INSANITY Cardio Power and Resistance & Light 5k

Track Workout (split table)

  • (1.5) Mile Warm-up
  • (14) 200 @ 0:53 Splits
  • (2) 1600 @ 2:03 Splits
  • (1) 800 Cool Down

Any tips to fitting in workouts, or better workouts?


Posted: May 10, 2013 in Poultry

Chicken Breast is infamous for drying out on the grill. Buttermilk acts as a meat tenderizer helping the meat stay moist. Using bone-in, skin-on chicken will also insure the chicken will not dry out.


  • 4 lb. Bone-in Skin-on Chicken Breast or Thighs
  • 1 tsp. Salt
  • 1 tsp. Pepper
  • 1 tbsp. Fresh Thyme
  • 4 c. Buttermilk


Rinse chicken under cold water and pat dry.

Measure out the buttermilk stir in the salt, pepper, and thyme until well incorporated. Submerge chicken in buttermilk allow to marinate in the refrigerator for at least 8 hours (freezes well).



Grill over direct heat for about 8 minutes until the internal temperature reaches 165F. Tent for a few minutes before serving.

Nutritional Information

     Breast per oz.

  • 31 Kcal oz
  • 3g of fat
  • 27g of protein
  • 1g of carbohydrate

    Thighs per oz.

  • 33 Kcal oz
  • 10g of fat
  • 23g of protein
  • 2g of carbs

Remember food is only good for you if you can eat it!

Not all meat is created equally. According to the Environmental Working Group lamb, beef, pork and cheese have the greatest impact on the enviroment. additional, these meats are the highest in fat thus worst for your health. Best meat choices are eggs, wild caught fish, and organic poultry. Best for the enviroment are vegetarian options, however vegetarian proteins are not as easily absorbed by the body, and most are not complete proteins. If you go the vegetarian route to get your protein be sure to mix your sources for example beans and rice, a bean spread on a wheat source. Quinoa, and soy are good sources of complete proteins but again are not as easily absorbed by the body; make sure you get what you need.

Eat Smart Chart. Eat smart your food choices affect the climate