:: 1-step grain-ola ::

My husband is a heavy heavy consumer of cereal... yeah the extruded kind. His argument is that "it's organic" and is a healthy snack option. I guess if you compare it to chocolate, cookies and cake, it is a better snack option. But...look at the flowchart below.



That is what the corn needs to go through before it is spat out in it's cute donut shape. Do you seriously think there could be any nutrients left and think about the harmless toxins that could've gone in? That is the prime reason why I follow super natural cooking ... I want all the nutrients I can get and minimal toxins as possible!

Today, I made 1-step grainola for Mikee. Mix it all together and bake in the oven at 300F. I am hoping he will fall in love with this heidi swanson grain-ola and forget about his cute extruded cereals. It is also 100% organic and best of all... super natural. All that his body needs! Contains: rolled oats, sunflower seeds, raw walnuts, dried cranberries, orange zest, unsweetened shredded coconut, agave nectar, coconut oil.


For those who want to research more,
http://www.westonaprice.org/modernfood/dirty-secrets.html
http://www.schaaf-technologie.de/breakfas.html
And of course the movie, King Corn, is very educational!
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:: Day 161 - Summary ::

I'm kinda bummed that Tracy has locked access to her fitness blog. Now I wished I paid more attention to her workouts that she blogged about. Sometimes you take things for granted... and then they're gone. On the flip side, she did post a little about a recent workout. I'm gonna copy! Hopefully my skin doesn't get ripped off!

Activities: 7am KB, 4 1/2 minute swing combination w/12kg, 33 mins, 383 cal burnt, HRa 162 HRm 176. Wow the 12kg really challenges my grip, my hands are totally shaking right now.... but dang, it feels good.

10 transfers, 10 2 hand swing repeat (40 reps)
15 transfers, 15 2 hand swings, repeat (60 reps)
20 transfers, 20 2 hand swings (80 reps)
1 minute rest x 6 rotations
Total 32 minutes, 1080 swings

8am: Classic ABC (apple, beet, carrot) blend

12pm: Tracy's Live trail mix if needed.
Vibrant green beans wrap

Main meal @ home with the Marquez
Pepita Salad (Heidi Swanson)

Winter Veges Gratin (Peter Berley)
Golden Crusted Brussels Sprouts (Heidi Swanson)

Sweet Potato Puree with Apples (Martha Rose Shulman)

Firecracker Cornbread (Heidi Swanson)

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:: you can do it! ::

I was pleased today to check out Cafe Muse in Berkeley known for their "raw food". But for the most part, I try to have people over as much as possible so that I know exactly what our bodies are consuming - good stuff. Over the long run, it is cheaper! Especially since I focus on vegetarian dishes.

I've started to hear people say "wow, i wish i could cook like you!". Hmm... guess what, you can!!! I'm not a natural born cook like say Chef Laura who's been cooking since she was five. In fact, I only figured out how to properly chop an onion maybe a few years ago. The point I'm trying to make is that anybody who knows how to read and follow instructions, should be able to cook! That's what I do, read blogs, buy cookbooks, and follow the recipes to a T. :) I guess that's why making a weekly meal plan helps me buy exactly what I need, with no wastage. And wow, what a week coming up ahead to look forward to. Challenge yourself... cook X number of meals at home and focus on super natural cooking and stay away from processed foods. Your body is gonna LUV it! ;)
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:: Day 160 - Summary ::

7am: 1/2 granola bar on the road to Berkeley

11am: Lunch at Cafe Muse (Raw food fame) with Aylin
We shared... cup of italian meatball soup, quesidilla, "raw" lasagne, salad. Clearly we didn't finish all that food but it was nutritious and hearty.


12pm: Mini slice of Cheese Board's pizza of the day
Since i Was in berkeley, i just had to finally make a visit to cheeseboard. Yummy :)

Main meal @ home
Vibrant Tasty Green Beans (Man, green beans never tasted this good!!!)
Leftover risotto, Mikee's easy eggs, Rosemary chicken tenders

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:: MJ Meal Plan 11/22-11/29 ::

Saturday:
Vibrant Tasty Green Beans (Heidi Swanson's blog)
Brown Rice
Chawan Mushi (Steamed japanese egg custard)

Sunday: Dinner with The Marquez Family
Pepita Salad (Heidi Swanson)
Winter Veges Gratin (Peter Berley)
Golden Crusted Brussels Sprouts (Heidi Swanson)
Sweet Potato Puree with Apples (Martha Rose Shulman)

Monday:
Spicy Leek Soup (me!)
sprint white wheat and black soybean risotto with spinach (Peter Berley)

Tuesday:
Toasted Wheat Germ Soup (Heidi Swanson)
Risotto Style Barley (Heidi Swanson)

Wednesday:
Firecracker cornbread (Heidi Swanson)
Caramelized Fennel (Peter Berley)
Spicy Leek Soup leftover

Thursday: (Thanksgiving potluck at SIL's)
Boston Style Baked Beans Tomato Soup
Golden Crusted Brussels Sprouts

Friday:
Lasagne with Fall vegetables, Gruyere and Sage Bechamel - Peter Berley (I'm making fresh pasta for this so it's gonna be a half day endeavor!)
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:: Day 159 - Summary ::

Still stuck at 162. Sigh.

Activities: Night KB with Mikee
"Colorful workout",
40 2-hand swings, 8kg
40 2-hand swings, 12kg, 1 min
burpees, 1 min
plank hold, 1 min
12R/12L snatches, 8kg, 1 min
rest, 1 min
7 sets x 6 mins = 42 mins

8am: few bites of lasagne, out of the door

10am: 1 apple

12pm: 1/2 bowl of butternut squash soup

random snacks: Live trail mix

Main meal @ home with Bruce and Frank
Lima bean and spinach gratin (lima bean mashed tastes like potatoes!)
Golden-crusted brussels sprouts with sliced carrots
Winter vege gratin: 2 potatoes, 1/3 cauliflower, 1 yellow cauliflower

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:: Day 158 - Summary ::

Activities: 7am KB, 394 cal, HRa 148 HRm 167
40 2 hand swings, 2 min. Felt like a somewhat sloppy workout. HR pretty low.
40 transfers, 1 min
40 reps, 1 swing, 1 transfer, 1 min
40 reps, 5/5 x 4 1 hand swings, 1 min
40 reps, 10/10 x 2 1 hand swings, 1 min
40 reps, 20/20, 1 hand swings, 1 min.
40 2 hand swings, 1 min (12kg)
40 2 hand swings, 1 min
windmills for a minute
10 min work w/0 min rest x 4 = 40 mins (1,440 swings)

8am: ABC Juice blended with spinach


As needed snacks: Live trail mix, carrots, raw almonds, raisins


12pm: Bowl of homemade butternut squash soup


Main meal @ home with Marcela & Dan
Spring white wheat and black soybean risotto with spinach - It was my first time making risotto. Dang, so much work. But so worth it. I loved the addition of the black soy beans, the protein ends up making it a square meal! Love it! Topped it with some parm reg. :)
Leftover autumn gratin
Persimmon Salad

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