Sweet Potato Apple Mash

// April 17th, 2014 // No Comments » // Recipes

Sweet Potato Apple Mash

2-3 Pounds of organic garnet sweet potatoes

6-8 med size apples (I used Braeburn and Granny Smith organic)

Cut up the sweet potatoes into small wedges and boil until very soft.   Peel off the skin and place in Bowl.  Add 2 tsp sea salt.  1-2 tsp of Saigon Cinnamon and ¼ to ½ cup raw or organic butter.  There is a BIG difference in cinnamon types.  This is the best.  Stir with spoon, it should be chunky. You can add 1 TBSP of coconut or maple sugar (optional).

Peel and slice up the apples into chunks about 1-2 inch size.  Put in pot with ¼ cup of water, 1 tsp Saigon Cinnamon and ½ tsp of sea salt.  Cover and bring to boil over medium heat.  Cook until soft .  The consistency should be chunky.  If you want a short cut- you can mix in organic apple sauce – like Santa Cruz instead of making your own.

Mix the sweet potatoes and apple mixture together.  The ratio should be 2/3-3/4 sweet potato and ¼ to 1/3 apple sauce.  Can be served hot or cold.

Variation:  You can mix part sweet potatoes and part butternut squash together with the apples.    Use the same proportions.

Chicken Apple Sausage

// January 12th, 2014 // No Comments » // Recipes

Chicken Apple Sausage

1 pound organic ground chicken breast

1 pound organic ground chicken thigh

1 organic granny smith apple- peel and dice or grate

1 clove garlic minced

1 tsp oregano

1/2 tsp basil

1 tsp Hungarian Sweet Paprika (from the Spice House)

1 tsp sea salt

1/2 teaspoon fresh ground pepper (I prefer the peppercorn royale from Spice House)

1 TBSP Organic Grade B Unfiltered Maple Syrup

****Mix all the ingredients together (it is very sticky- so I put bags over my hands).  Form into approximately 1 1/2 inch diameter pieces.  Cook with butter or coconut oil in a stainless steel or iron frying pan.  I used the griddle on top to cook them.

I doubled the recipe (cooked them about halfway through) and then froze them.  I suggest wrapping in wax paper and freezing them in a bag.


// December 5th, 2011 // 3 Comments » // Recipes


1.  1/4 cup olive oil, coconut oil (use slightly less) or butter (divided)- My preference is the butter or coconut oil because it tenderizes the chicken.

2.  1 onion chopped salt and pepper

3.  1/2 cup white wine

4.  1 cup chicken or vegetable broth

5.  1/2 tsp fresh chopped tarragon or 1 TBSP dried

6.  3 boneless  organic chicken breasts cut up into pieces, I will use some dark chicken meat for more flavor

7.  2 med carrots peeled and cut into discs

8.  Mixture of other vegetables of your choice:  pea pods, parsnips, green beans, broccoli, cauliflower, zucchini, bell peppers, asparagus.  I use around 1.25 lbs total.  Cut veggies into pieces (except pea pods)

Put half of oil in heavy bottom skillet such as cast iron that is enamel coated or stainless steel.  Add onions, salt,pepper, tarragon and season with minced garlic. Cook on med heat for a few minutes.   Add wine and stock.  Add chicken and reduce heat.

When chicken is half cooked.  Add in the other vegetables.  Cover and continue to cook until chicken is done.

Serve by itself or over rice.  Prepare the rice with butter or chicken broth on the stove.

Total time cooking is about 15 min (not including the rice).

Can be frozen and easily reheated on the stove

Mexican Shrimp Cocktail

// July 6th, 2011 // No Comments » // Recipes

Mexican Shrimp Cocktail


1 small red pepper

1 small yellow or orange pepper

1 red onion

bunch of fresh cilantro

1 ripe mango

1 ripe papaya

1tsp sea salt

dash of pepper

Juice from 1 lime freshly squeezed

4-5 roma or vine ripened tomatoes

2-3 tablespoons of extra virgin, coldpressed and unfiltered olive oil

1-2 tsp honey

1-2 cloves of minced garlic

Dice all ingredients and mix together.

Boil shrimp (1/2 to 3/4 pound) in water with sea salt – peel, devein and chill.  Chop shrimp and add to salsa just before serving.  Salsa may be made ahead of time, but do not store shrimp with salsa until ready to serve.

Serve with corn chips, romaine lettuce pieces or sliced jicama.

The Importance of Water and Water Consumption During Endurance Events and Training

// February 13th, 2011 // 1 Comment » // Nutrition

All Water Is Not Equal

Everyone needs water, no one can argue with that.  But water is not water,  and all water is not created equal.  You should drink half your body weight in ounces of water per day, most people do not even come close to that.  If you exercise heavily, you need more water.  Some experts suggest 1/2 litre of water per hour of vigorous exercise.  What makes water good?  Two things are important:  purity (free of contaminants, chemicals, pharmaceuticals, etc.) and total dissolved parts per million (ppm) which are also known as trace minerals or electrolytes.  Ideally water should have 300 dissolved ppm.  If water does not contain naturally dissolved minerals then it is truly “lifeless”.  The mineral content enables water to be absorbed into the cells to actually hydrate you.

Tap water from wells or lakes contains contaminants from runoff like chemicals. Even though it is filtered, it often also contains flouride and  residue from pharmaceutical drugs. We have water from Lake Michigan.  If I turn on the faucet and let it run, you can smell the chlorine strongly (that is not good).     You can add a supplemental filter to your house, but it can’t get all the impurities out of the water.  Well water, artesian spring water, and other natural sources of water may often contain a high mineral content, depending on the source.  But it is important to make sure that source is pure and free of contaminants.  If the water source or well is anywhere near a factory, farm or home, then chances are that fertilizer, chemicals, etc. are leaching into the water table and contaminating the water.  Ideally clean spring water in glass containers is the best, however it is not always possible or practical.  Here are 3 of the highest mineral content waters that are also clean sources of water:

1.  Evian 309 dissolved ppm

2.  FIJI  208 ppm

3.  Mountain Valley Spring  169 ppm

Endurance Exercise and Water Consumption

You have heard the stories, or may have even know people that have become dehydrated, or have suffered from heat stroke or heat exhaustion during endurance races like half marathons, marathons and triathlons.  During events like these you sweat a lot.  In extreme heat/humid conditions the body is taxed more during exercise and you sweat even more.  Many people choose to drink the water supplied  on the race course.  But when you are losing lots of trace minerals through your sweat and you drink tap water, or water without mineral contents, you actually flush more trace minerals out of your body- so you are making things worse!  Sometimes sports drinks like gatorade are offered along the course.  While the sugar and chemical content of gatorade is not ideal, it would be better than drinking the water under extreme conditions.  There are other cleaner sports drinks, but it is not convenient to carry those while you are racing.  What works really well, is convenient and is clean……Salt/mineral tablets.  These work very well and are easily stowed in your shorts.  You can take a few salt tablets before the race and then take them every 20-60 minutes, depending on race/weather conditions.  You could take between 1-3 tablets at different time increments.  It is also important after a race or hard training session not dilute your body further with with regular water.  It is also good to make sure that you salt your food using a natural sea salt.  Good sea salt contains 82 trace minerals (electrolytes).  If you are training intensely, especially during more extreme weather conditions, liberally salt your foods.  You may find yourself even craving salty foods during this period.  Instead of reaching for unhealthy salty snacks, increase your sea salt intake.

Consider these:

1.  Pay attention to your sweat rate (how much are you sweating).  This is varies among individuals.  If you are sweating significantly more than  what is “usual” for you, you need to increase your salt.  If you find that you have salt residue on your face and body, that is another sign to increase your salt and mineral consumption.  Losing minerals at a rapid rate can make you feel tired and even nauseous.

2. Acclimitization (How long have you been training in hot/humid conditions).  The body takes 2-4 weeks to acclimatize to weather conditions.  Your body will not respond favorably to hot and humid conditions in the spring or early summer.  As you train more in these conditions, your body will adapt and become more efficient at training in those conditions.  Earlier in the season, you may need more water then you do later in the season when you are used to training in hot/humid conditions.  It is ideal to train in conditions that will be similar to that of your race.

3.  Practice your hydration and supplementation during your training.   Use the same hydration and supplementation in training and on race day…don’t try a different product that you have not used in training.

Product Recommendations:

1.   Electrolyte Stamina by Trace Minerals Research

2.  Meta Salt by  Sport quest

3.  Electolyte Stamina Power Pak by Trace Minerals Research

4.  Celtic Sea Salt, Sel de Mer Baleine (this is dried and works well in salt shakers), Pacific New Zealand Sea Salt