Blueberry, Chia Oatmeal

      Blueberries were on sale yesterday when I picked up a few things, so I happily grabbed some. My wife wanted oatmeal for breakfast, so instead of her usual brown sugar and sunflower seed that she likes, I asked if she would like blueberry. She of course opted for the switch.

You will need; 3/4 c water, 1/4 c instant steel cut oats, 1/4 c blueberries, and 1 Tbsp chia seed.

I used steel cut oats, since she prefers the texture, and made them per the instructions. 1/4 cup oats and 3/4 cup water. I placed half the berries in the water and gently mashed them with a fork when the water began to boil. I then added the oats and chia seeds, stirred, and reduced to a simmer stirring occasionally until done, about 10 minutes.

When the oats are at your desired consistency, add the remaining blueberries and serve.  You could sweeten this with your choice of sweeteners.

This balanced out at 228 calories, 7g fat, 36g carb, 7g of protein. The use of chia also brings the fiber count to 11g.

In fitness, Bob

Honor Ride

In less than three weeks, I will be riding along side veterans and supporters to raise awareness for the Ride 2 Recovery program. This offers our veterans an opportunity to work hard through their own healing process instead of taking a handout.

Ride 2 Recovery started in 2008 with a telephone call from a recreational therapist with the VA to John Wordin. This therapist thought cycling would be an alternative therapy to PTSD and TBI (Traumatic Brain Injury) as well as physical injury rehabilitation and thought John was the person to create the program they had in mind.

The first Ride 2 Recovery Challenge event was held with fourteen riders and no additional staff. By 2010, R2R held six Challenges across the US with an average of 170 participants per ride: the Texas Challenge – from San Antonio to Dallas; the Memorial Challenge – from Washington DC to Virginia Beach; the Rocky Mountain Challenge – from Cheyenne, Wyoming to Colorado Springs; The Great Lakes Challenge – from Minneapolis to Milwaukee; the Golden State Challenge – from San Francisco to Los Angeles; and the Florida Challenge – from Tampa to Jacksonville.

In 2011, R2R was up to seven Challenges per year (Texas, Memorial, Florida, Golden State, Great Lakes, and the 9/11 American Challenge which began in the shadows of Ground Zero on the tenth anniversary of 9/11 and rode through Shanksville, PA, finishing at the Pentagon). The seventh Challenge of 2011 introduced our first Challenge in Europe, The Normandy Challenge, which traced the steps of D-Day and subsequent battles.

In 2012, R2R took 147 riders through Belgium and Luxembourg to ride the Battle of the Bulge Challenge in addition to Texas, Memorial, and Golden State, added the new Gulf Coast Challenge – New Orleans to Tallahassee; the new Minuteman Challenge – Boston to New York; and the new Bluegrass Challenge – Cincinnati to Nashville. Challenges are limited to 200 participants. Now, each one sells out early and has a lengthy waiting list, attesting to the power of the Ride 2 Recovery program.

I enjoy bicycling, and I enjoy my freedom even more. Last year I had the opportunity to watch the cyclists ride by as I cheered them on. This year I will be riding the full 65 miles through the countryside of Ohio.

If you can, please donate to this cause. No amount is too small. Your contribution is tax deductible and it is never too early to get that head start on next years deductions. I understand we all have groups we support, but if you can contribute any amount, it will be put to good use.

Thank you for reading this and if you choose to contribute, thank you for your generosity. Click this link to contribute to my personal page for the ride.

https://honor-ride-ohio-2015.everydayhero.com/us/robert-2

Planks, or, How Long Can You Hold This?

I want to share with you a story of mental strength over physical fitness. Most of you have heard that you have to overcome your physical barriers with the proper mindset. Whether or not you call this determination, willpower, dedication, perseverance, or just mind over matter is up to you. The result is the same.

This story involves something I never gave a lot of thought to, and an eight year old boy that never spends time in his thoughts of physical willpower because, well, he is eight years old and doesn’t really have too.

My wife had entered her third 5k run and asked if I could pick up her number and shirt for her. I told her no problem, since it would give me a chance to network the fitness exhibits at the Columbus Convention Center, downtown Columbus, Ohio.

The Cap City Marathon was sponsored in part by Ohio Health. They had a booth set up as did many other vendors. I had just finished listening to a speech by author and fitness advocate, Julie Wilkes. When she wrapped up she announced that there would be a planking competition. I wanted to watch that but got caught up chatting.

Just as I got to the Ohio Health booth, they were announcing the winner of the plank challenge. It had barely lasted three and a half minutes, with three contestants. I thought to myself, “I can do better than that”, but I missed out. I turned to the guy next to me and he was wearing a ‘Trainer’ shirt from a local gym. I told him I was surprised he wasn’t in it. He replied, “Yeah I should’ve, I can hold a four and a half minute plank”.

Now it gets a little interesting, I’ll get to the eight year old in a minute. One of the Ohio Health people asked if we would like to do a head to head, and I said I was in. Well, they ended up recruiting nine participants for the challenge. The best time by the way was from the day before at six minutes, fifty seconds.

We all got into position on our forearms and toes and when the time keeper counted us down to zero we were up in a horizontal plank position. (For those of you not familiar with a plank, it is an a show of core, or abdominal strength. You tighten your muscles so that you are straight as a board. Most people would be happy with a three minute hold. No sagging or butt in the air.) And for the record, the world record is four hours, twenty six minutes, set by a Chinese Swat policeman from Beijing.

We were counted off at each fifteen second interval and it wasn’t long before participants started dropping . Every muscle in your body begins to tighten up, you start to shake uncontrollably, and you succumb. Most of the plankers dropped before the six minute mark, and it wasn’t long before it was just myself and a young lady next to me. I cheered her up when I said the trainer on the end had dropped.

As we approached eight minutes, she said she couldn’t keep up, I told to make it to nine. Honestly, I couldn’t believe we were both still in this thing. At nine minutes, she dropped. I had won the challenge and beaten the best time from the day before. I had found a renewed strength.

I could hear the time keeper saying I had won and could stop, but I wasn’t done. This was now a test of my mind telling my body what it would do. I was beginning to tire and could feel my legs trembling. I concentrated on my breathing to make sure my muscles had some oxygen. As the time keeper hit twelve minutes, I dropped. I was finished. This is where the best part is though, read on.

As I was given a tee shirt for my effort, this boy in the audience was telling his mom that one of the plankers was on her knees and should’ve been out. His mom told him to do it better. So this kid challenges his mom. We start cheering them on and they begin.

The time keeper started counting them through and at about a minute and a half, mom drops. At that point I got down on the floor to cheer the boy on. The same boy that had cheered me on. I told him he could do it. I said “You are capable of doing anything you put your mind to.” I told him I knew what his body felt like at that moment, that he wanted to quit but that he wanted to beat the earlier record of almost seven minutes. As he hit six minutes, the count was every ten seconds, at six and a half minutes he looked at me and asked how much more. I told him only twenty seconds, to push through and fight it. He passed the six minute, fifty second mark and stopped at seven minutes.

     The pride in that boys eyes meant more to me than any accomplishment I did. He performed a feat of mental strength that he didn’t even have the muscular endurance for. When he finished, his mom wanted a picture of us together. I gladly obliged and asked for one myself.

Don’t ever let yourself succumb to the self talk of being denied an opportunity to at least attempt to overcome whatever your obstacle is. The mind is very powerful, harness it and use it.

In fitness, Bob

Breakfast Shake and Calorie Count

       I didn’t feel like cooking breakfast this morning and thought I would throw together a shake. A good mix of carbohydrate, fat and protein to get me through till lunch or mid-morning snack.

This past weekend, I hit a high speed of 31 MPH on my bike, twice, on flat ground and was rather proud of myself. Shakes are a good fuel before and after riding or exercise, since they rehydrate and refuel the body.

I made my shake in the Ninja blender since I use oatmeal, to break it down a little.

Into the blender; 2 Cups unsweetened almond milk, 1 medium banana, 1/2 Cup instant oats, 1 scoop protein powder, (Now Sports Pea Protein), 2 Tbsp. PB2, (powdered peanut butter).

      This was not overly sweet, and you could add a sweetener of your choice. I would have chosen Stevia to keep from adding to the carbs.

This came out to be a ratio of 50% carb, 30% protein, and 20% fat. A total of 495 calories, with 11g fat, 64g carb, and 37g of protein. The other vitals were 785mg sodium, 802mg potassium, 11g fiber, 17g sugar, 22% RDA Vit A, 17% Vit C, 93% Calcium, and 54% Iron.

Meal replacement shakes can be a great addition to your diet, provided they give you a healthy mix of macro-nutrients and you still have a sensible meal.

If you have a favorite flavor or mix that you use for a breakfast shake, please feel free to share it with me. Have fantastic week!

In fitness, Bob

Health and Diet Benefits of Asparagus

    Asparagus is in season right now and I was able to get some for a dollar a pound. This vegetable is very healthy and can be served raw, pickled or cooked. It used primarily in soups, salads, or as a side dish.

Asparagus is considered a bitter food, along with celery and lettuce. So called bitter foods, are regarded as a beneficial addition for weight loss. Asparagus contains the diuretic, asparagine, which is why it helps eliminate water through the kidneys. Bitter foods are also used to detoxify the liver and help expel unwanted moisture from the body. Too much asparagus can irritate the kidneys.

There are numerous vitamins and minerals in asparagus. Vitamin, K, C, E, A, B1, B3, and B6. Minerals are folate, copper, selenium, manganese, phosphorous, potassium, zinc, iron, and magnesium. It is also a source of fiber, protein and calcium.

My breakfast this morning consisted of scrambled eggs with mushroom ,green chilies, cilantro, and asparagus tips. I had this with a side of curried, steel cut oats.

    I prepared the oats as per the directions and let them cook while I began chopping. The green chilies I had in my freezer since I roast my own. I added those to 2 eggs, 1 portabello mushroom, (diced), about 10 asparagus spears, (snapped at the tip), 1 Tbsp chopped cilantro and whisked everything but the asparagus together. The egg mixture was put in a greased skillet, cooked for about 4 minutes, turned and cooked until done. The tips were placed on top, raw, but could be added to the mixture.

      I do not normally eat my oatmeal with fruit or brown sugar as some folks do, but prefer it as a side like rice or quinoa. Today I seasoned it with turmeric, cinnamon and a little salt.

       Stay healthy, eat well, and enjoy the benefits of fresh produce.

In fitness, Bob

Happy Easter Wishes – Try Biking – Infographics

I enjoy biking and reaping the benefits of a good cardio burn and the nice leg workout it provides. What better way to explore a new area than to rent or bring your bike and pedal around. As a kid, it was a means of transportation, bragging rights on scars, and many other fond memories.
Check out these statistics and fun facts that you may not know about bicycling. Tony has done his homework assembling these infographics.

In fitness, Bob

Wellness Secrets of a SuperAger

Easter comes at a time when the weather is mellowing and more folks think about getting outside and enjoying the air. Maybe slimming down. The whole idea of Easter is rejuvenation, right? Spring; new life. Well, biking is the coolest way I know to get outside and feel reborn.

I hope you will enjoy these images and ideas as much as I do.

I just love that little poster. The Earth sends a lil extra luv to those on bicycles… It says so right there.

What’s not to like?

Most  years I ride my bike farther than I drive my car. That’s something you might be able to do …

Isn’t it interesting that Minneapolis is one of the top cities for biking in the country?

It’s a good day for a ride …

Happy Easter, bunny!

Tony

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Ginger Spiced Tilapia

     And a meal is born! My wife informed me the other evening that I was preparing fish and asked how I was serving it. I hadn’t a clue other than ‘to cook it’.

Usually it involves lime juice, cilantro, garlic, some oil, my go to stuff. I wanted something different and remembered the fresh ginger. That’s when it hit me.

I sliced off three thin slices of ginger root, trimmed and minced them, grabbed the sesame seeds, some cayenne pepper flake, coconut oil and the pound of tilapia.

I put about a tablespoon of the coconut oil in a skillet and let that heat up. I then added a Tbsp sesame seed, the minced ginger and a couple shakes of the red pepper. This cooked for a couple of minutes, just long enough to make a beautiful aroma, and the ginger and sesame started to darken a little.

      The tilapia fillets were laid gently over the bed of seasoned goodness and cooked for about three minutes per side.

This was served with mixed vegetables that were rather boring next to the fish.  Last minute thought, remember?

So there you have it, a quick, simple, healthy and nutritious meal that was thrown together in under twenty minutes. Now what am I going to make tonight…?

In fitness, Bob

International Waffle Day = More Protein

Why would a personal fitness trainer talk about waffles? Let’s start with some background.

Today is celebrated as Waffle Day. This is also celebrated on August 24th in honor of the first waffle iron by Cornelius Swarthout in 1869. Waffles originated in Greece around the 13th century. Waffle celebrations coincide as a welcoming of Spring.

Waffle calorie counts can range from 82 per ounce to over 400 per waffle. The majority of the macro-nutrients in a waffle are carbohydrate. Carbohydrates are a beneficial fuel source, but for some they are restricted in their diet. If not monitored, carbs quickly become sugar and an ensuing ‘crash’ occurs.

This is where more protein can come into play. Pairing protein with carbohydrates, helps to slow the absorption of sugar from the stomach into the bloodstream. This will help keep blood sugar from spiking, which can lead to future cravings.

Adding more protein to your diet will help you burn more calories due to the thermic effect of food. That is the energy required to digest it.

In short, enjoy that waffle today, be modest with the toppings, add some protein to the meal, then do some exercise.

In fitness, Bob

My First 5k Goal: Mission Accomplished

This is a true testimonial of perseverance. A story from someone not unlike you or I, and probably similar to someone you know. A friend, relative, or even a coworker, just an ordinary person that is not a celebrity to have their successes blasted all over the media to gain attention.
For some to look back and think, three miles was nothing, to a beginner on a long journey, this is truly phenomenal.
I always embrace hearing stories of successes, because to that individual it is greater than the universe. To feel their excitement, struggle, achievement, pain and accomplishment it very uplifting.
This is my wife’s story of running her first 5k. Overcoming morbid obesity and the challenges that came with it, are being left, piece by piece with every step to success.
I hope you enjoy her story and remember the struggles that you have overcome to be the person that you are today.
In fitness, Bob

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