Day 184- Half Way There

184 days and 6 months down! I can't believe that Dez and I are already half way done with our 365 day blog projects.

Thank you everyone for all the support and encouragement that you have given me these last few months. I went into this project dreading the commitment that I was about to make. Knowing that with everything else that I have going on in my life that it would be a struggle to fit a daily blog into my schedule. I can't lie and say that it has been a piece of cake, there have been times when the last thing I can image doing is sitting down and writing a blog, but we all face our own challenges, and "what does not kill you, makes you stronger."

Nutrition and health is my passion, and sharing my knowledge on this matter with others has been an amazing experience.

I have recently been reminded why I became interested in nutrition. A journal of my grandfather’s was found by my sister and brother-in-law that had within it a list he wrote when he was 55.

Personal Goals 6-9-86

• Get a degree in art (Portrait and Sculpture)
• Learn to type
• Learn to operate a computer
• Study salesmanship- sell a product
• Win state lottery!!!
• Design a low cost disposable home
• Study drafting, sign writing
• Study gardening
• Write and illustrate a children’s book
• Make an extended visit to ancient ruins of the world
• Attend my great grand daughter’s wedding
• Exercise and maintain proper diet
• Write letters to state and federal reps regularly
• Work on political editorial cartoons

My grandfather died five years after this list was written at only 60 years of age. He did not live long enough to see me or my sister get married, nor was I able to meet him as a grown woman capable of appreciating the kind of interesting man he was and could have continued to be.

Although I know the merits of nutrition and its applications cannot act as a panacea to disease, I know that it can make a tremendous amount of difference physiologically and psychologically in a person’s life.

So here is to 6 months down and 6 months left to go. All the while growing and learning and hopefully helping our loved ones stay with us a little longer.

Pura Vida!

Alica Ryan, NTP

Day 183- Back to School Lunch Ideas

Summer is coming to an end and that means schools are back in session. Whether it is you or your children that are heading back to school, packing a healthy lunch is an important part of the day. You want a lunch that can fuel your body and mind, and that energizes you instead of weights you down or causes your blood sugar to crash.

You also have to think about saving money; going out to eat everyday can definitely dent your wallet. On top of the financial burden eating out on a regular basis can cause, you also don't know exactly where your food came from or what exactly is in it. This can be dangerous for people on special diets since their server may not know every ingredient in each dish.

For children the options are even worse. School lunches are highly processed, full of carbohydrates, sugar, vegetable oils and contain little protein or healthy fats. And while you are not there to monitor every choice your child makes, they are being offered things such as chocolate milk, pizza, microwaved chicken fingers, french fries, etc. If you ever watched Jamie Oliver's Food Revolution you would realize that most children given the option of pizza verse a salad, are most likely going to opt towards the pizza. The solution is to teach children the importance of "real" food verse processed "crap." It is also important to let children have some kind of say in the foods that are being put in their lunch so that they aren't feeling forced to eat what is provided for them.

This goes for adults as well. Eating healthy doesn't have to something that you dread. The more options for lunch that you have, and the more you cater to what kind of healthy foods that you like the more likely you will be to eat the lunch that you prepared rather than pulling up to the drive-through instead.

For individuals and families that are adopting a certain diet, such as gluten, soy, dairy or grain free there are plenty of options out there for you. Lunches don't always have to consist of sandwiches, chips, and cookies. And if that is the lunch that you prefer there are still healthier options of such out there for you. Below are some of my healthier lunch suggestions; feel free to adjust them to fit your taste.

Healthy Lunch Options:

• Hummus or guacamole dip with vegetables
• Aged cheese with nitrate free meat (also dairy-free cheeses available)
• Lettuce wraps with turkey, mustard or hummus
• Leftovers such as meatloaf, homemade soups, grilled chicken
• Soaked and roasted nuts
• Gluten-free granola with plain whole milk or goat milk yogurt
• Jerky- preferably home-made
• Apples with almond butter
• Taco salad
• Meat and vegetable stir fry on top of quinoa
• Grain-free bread with almond butter and bananas
• Spaghetti squash with gluten-free meatballs, and tomato sauce
• Hard-boiled eggs

I found a few great resources for great lunch time ideas, tips, and recipes:

• Adventures of a Gluten-Free Mom
• Cook it Allergy Free
• Alisa Cooks

Bottom line, have fun and get creative! Make sure you lunch contains enough protein to keep you energized without causing you to experience that common "afternoon crash." Avoid foods that you have found to weight you down, or cause you to become sleepy. Fruit is a great choice but eat along with protein sources, and avoid fruit juices. Don't get stuck in a rut, switch up your meal choices so that you don't get bored and end up making poor choices.

Pura Vida!

Alica Ryan, NTP

cartoon picture

Day 182- Online Cooking Classes

Struggling with learning how to cook healthy meals for yourself and your family? It's hard to convert your current cooking habits, into something more nutritional and beneficial for your body. We tend to get in a rut; cooking the same recipes that we already know. Scared to break out of our comfort zone to try a new recipe or a new style of cooking. The problem with cooking the same meals over and over is that our bodies don't receive a variety of nutrients like it should. We become deficient in nutrients that our meals are lacking in. It is also easy to take the easy way out; relying on meals that all you need to do is heat it up and add meat or water. Do we really want to feed our bodies foods that are prepackaged and sold in a box?

I came across a great blog today called Nourished Kitchen. This blog is full of recipes, tutorials, resources, and articles all about cooking real foods. What I found to be great about it, is that much of the premise of the blog is based on the teachings of Weston Price and one of my favorite cooking books Nourishing Traditions.

Nourished Kitchen also offers online cooking lessons!

"Eat Real Food. It seems simple enough: Eat real food. Cook from scratch. Shop locally. But how do you make it happen in your own kitchen? Especially those of us who never learned how to cook — we were raised on microwave suppers, boxed cereals and toaster pastries. We all face the challenges of a modern life – balancing work and parenthood, all the while trying to feed our families healthier meals.

Our food supply has changed drastically in the past few decades. These days, you have to be a chemist to make sense of it all. Artificial growth hormones. Hydrogenated soybean oil. High-fructose corn syrup. And isn’t organic food more expensive? Sure, eating healthier is great, but not if you go broke in the process. How do you feed your family healthy, nourishing meals without spending all day in the kitchen and blowing your food budget?"

This online course states that it can help you to learn the following:

• Shop for whole, unrefined local foods in season.
• Maximize nutrition and minimize cost.
• Plan meals that will help you stick to your food budget.
• Bake organic whole grain bread for a fraction of the cost of store-bought.
• Bake grain-free muffins, cookies and pastries that taste great.
• Make nutrient-dense foods like broth, easily and affordably.
• Prepare tender grass-fed and pasture-raised meats.
• Save a mint making homemade yogurt, condiments, salad dressings and pickles.
• Make use of cheaper cuts of meat with slow cooking.
• Make healthy homemade soda for just pennies a gallon.

If you register for the class before September 15th, they are also offering a $50 discount. For more information on this course, visit Nourished Kitchen website.

Pura Vida!
Alica Ryan, NTP

Day 181- Run Off Your Beer Belly

An article published recently on NPR health blog, Shots, highlighted a study performed by researchers at Duke University. The researchers conducted a study that showed that aerobic exercise was more beneficial at eliminating visceral belly fat than was strength training.

Here is the article written by Nancy Shute, for NPR Shots. Jogging Fights Beer Belly Fat Better Than Weights:

Weight training is touted as the cure for many ills. But if the goal is to lose belly fat, aerobic exercise is the only way to go, exercise scientists say.

We're not talking about muffin tops, the annoying bit of pudge that rolls over a woman's waistline and is featured in those strange Internet ads. Rather, this is gut fat lodged around internal organs, which could look like a beer belly from the outisde. It's considered a risk factor for diabetes, heart disease, and cancer.

Surprisingly little research has been done comparing the health benefits of strength training with weights to aerobic exercise such as walking. But that's just what researchers at Duke University did.

They compared changes in visceral fat– the fat that wraps around internal organs – in people who did strength training compared to a group who did aerobic exercise. They divided 198 overweight, sedentary adults into groups, with one group working out with weights three times a week for eight months. A second group jogged 12 miles a week.

The aerobic exercisers lost significant amounts of visceral fat, as well as fat around the liver. They also lost abdominal fat overall, and had improvements in liver enzymes and insulin resistance. By contrast, the people who were pumping iron lost a wee bit of subcutaneous fat, but their stats otherwise didn't improve. The aerobic training burned 67 percent more calories than resistance training. The results were published in the American Journal of Physiology.

"Resistance training is a very good way to increase lean muscle," Cris Slentz, an exercise physiologist at Duke who led the study, told Shots. "And aerobic exercise isn't." But if the goal is to lose fat, then aerobic exercise is the ticket, he said.

There's no easy way to know how much visceral fat a person has; the researchers had to put people in CT scans to measure it. But one good clue is a beer belly. And men tend to carry more visceral fat than women, Slentz says, while white people tend to have more visceral fat than African Americans. And older people tend to internalize fat, while younger people carry fat right beneath their dewy skin.

If you enjoy beer as much as I do, make sure that you make time to lace up your tennis shoes and get out there for a regular jog or cardio session.

Pura Vida!

Alica Ryan, NTP

Day 180- Workout of the Week

• Split Squats: 40 sec, 20 sec rest, 5 minutes total
• Burpees: 40 sec, 20 sec rest, 5 minutes total
• Pull-ups: 40 sec, 20 sec rest, 5 minutes total
• Push-ups: 40 sec, 20 sec rest, 5 minutes total
• Plank hold: 40 sec, 20 sec rest, 5 minutes total
• Jump Squats: 40 sec, 20 sec rest, 5 minutes total

Complete as many as you can in 40 seconds, rest and then repeat until you have completed 5 minutes of each exercise.

Pura Vida!

Alica Ryan, NTP

Day 179- Recipe: Seafood Curry by Devin Ryan

This is one of my favorite dinners that my husband makes. Trader Joe's sells a great seafood blend in their freezer section. We bought it at first not knowing how to cook or serve it, now after many experiments, Devin has perfected his Seafood Curry dish. We don't always use the same vegetables, basically whatever he can find in the refrigerator; whether it be eggplant, spinach, or peppers. Here is the recipe for this week's version of the Seafood Curry:

Ingredients:

• 1 bag of Trader Joe's Seafood Medley
• 1 cup mushrooms
• 1/2 clove of garlic
• 1/2 Red Bell Pepper, sliced
• 1/2 Yellow Bell Pepper, sliced
• 1 Onion, sliced
• Trader Joe's Red Thai Curry Sauce
• 2 AppleGate Farms Organic Sausage; Roasted Red Pepper
• 1 bunch of Baby Bok Choy
• Fresh Ground Black Pepper, to taste
• Sea Salt to taste
• Coconut oil

Directions:

1. Put sausage, onions, peppers, mushrooms, and garlic in pan and sauté.
2. Add Seafood Medley
3. Cook vegetables, sausage, and seafood until cooked through
4. Add curry sauce, cook for another 5 minutes
5. In separate pan lightly sauté bok choy in small amount of coconut oil, salt, and pepper

Optional: Serve over quinoa

Pura Vida!

Alica Ryan, NTP

Day 178- Feeling a little under the weather, but why I decide to skip the orange juice

I remember a line I heard at my previous job, when I told them I was leaving to work for a nutritional supplement company, "I don't need to take vitamins; I get enough vitamin C from drinking orange juice." Although this statement is completely absurd, orange juice is the go to item when someone is starting to feel sick. We all know that vitamin C is a great tool to help fight colds, but what we don't really know is what exactly we are drinking when we purchase 100% orange juice.

You would think that if a label states that it contains 100% orange juice, it would be simply that; fresh squeezed orange juice placed in a container and then shipped to your local store. But the truth is there is more to the story that just that.

Actually, there is an important stage in between that is an open secret in the OJ industry. After the oranges are squeezed, the juice is stored in giant holding tanks and, critically, the oxygen is removed from them. That essentially allows the liquid to keep (for up to a year) without spoiling– but that liquid that we think of as orange juice tastes nothing like the Tropicana OJ that comes out of the carton. To bring the flavor back in, the company adds "flavor packs." - Christine Cheng

When the juice is stripped of oxygen it is also stripped of flavor providing chemicals. Juice companies therefore hire flavor and fragrance companies, the same ones that formulate perfumes for Dior and Calvin Klein, to engineer flavor packs to add back to the juice to make it taste fresh. Flavor packs aren’t listed as an ingredient on the label because technically they are derived from orange essence and oil. Yet those in the industry will tell you that the flavor packs, whether made for reconstituted or pasteurized orange juice, resemble nothing found in nature. The packs added to juice earmarked for the North American market tend to contain high amounts of ethyl butyrate, a chemical in the fragrance of fresh squeezed orange juice that, juice companies have discovered, Americans favor. Mexicans and Brazilians have a different palate. Flavor packs fabricated for juice geared to these markets therefore highlight different chemicals, the decanals say, or terpene compounds such as valencine. - Civil Eats

Another disturbing fact about orange juice is that the majority of the brands are owed by soda companies. The most common brands are Tropicana which is owned by PepsiCo, and Minute Maid and Simply orange which is owned by Coca-Cola. And if you think about it, exactly how much better is orange juice, or any juice for that matter, compared to soda? Both drink options contain an excessive amount of sugar. If you were to eat the actually orange you would be getting a great source of vitamin C, fiber, and pectin, which helps to dampen the effects of the natural sugar on the body. Consuming orange juice you are not getting all the fiber and pectin, thus creating a rush of sugar into the system, forcing the body to deal with it.

In order to make one glass of orange juice it can take around 4-5 oranges. You wouldn't sit down and eat 4 oranges at one time, so why should it be so easy to consume that many in one glass? That is way too much sugar to force your body to deal with. A glass of juice, whether fresh squeezed or not, can have around 8 teaspoons of sugar per glass, which is barely less than a can of soda, which typically has around 10 teaspoons of sugar.

When trying to fight a cold, sugar is one of the last things that your body needs or wants. Juice is also a common thing to give children. Many parents assume that juice is a healthy alternative to soda.

A growing body of science is linking sweet drinks, natural or otherwise, to a host of child health concerns, everything from bulging bellies to tooth decay. "All of these beverages are largely the same. They are 100 percent sugar," Dr. David Ludwig, an expert on pediatric obesity at Children's Hospital Boston, said recently. "Juice is only minimally better than soda." The trouble is that parents who are quick to limit a child's soft drink consumption often overlook or even encourage juice indulgence thanks to the beverage's good-for-you image. But that image can be overstated. Though healthy in moderation, juice essentially is water and sugar. In fact, a 12-ounce bottle of grape soda has 159 calories. The same amount of unsweetened grape juice packs 228 calories. - CBS News

If orange juice out of a carton can claim to be 100% natural, but yet contains "flavor packs," what else can our foods contain that isn't listed on the label? Orange Juice also made Dr. Mercola's top 5 health foods to avoid!

Pura Vida!

Alica Ryan, NTP

To learn more about this topic, check out these websites:

• Squeezed: What you didn't know about orange juice
• New York Times: How Green is My Orange
• Christine Cheng: Tropicana Orange Juice, Flavor Packs, and the Food Industry
• Civil Eats: Freshly Squeezed, the Truth about Orange Juice in Boxes

Day 177- Cubicle Workout

When I started about three and a half years ago at my current job, I had never had a desk job. My previous jobs all involved being on my feet, lots of walking, and even working out. I was shocked at how sitting at a desk for eight hours could leave my body so sore and exhausted. I figured that after a full day of sitting in front of the computer I would have tons of energy to burn working out once I got home. After the eight hours of computer time and then sitting in traffic on the way home, it was funny, but the only thing that I felt like doing was sitting in front of the TV and vegging out.

Now that I have had time to adapt to this new type of job, I strive to do little things during the day to break up the sitting. It helps that I am on the second floor of the building, so taking the stairs helps get a little bit of exercise throughout the day.

For those that want to spice up their work day a little more here are some exercises or things that you can do to get moving:

• Squats to your chair, try one leg at a time
• Tricep dips using your chair
• Jumping Jacks
• Push-ups against your desk
• Sit in a chair with your legs crossed, place hands on the armrests and raise yourself a few inches above the seat and hold for 20 seconds.
• Instead of instant messenger or email, walk to the person that you need to talk to
• Use half of your lunch to take a walk
• Join a local gym and go during your lunch to get a quick workout in
• Sit on an exercise ball instead of your desk chair
• Bring bands to work and use them while sitting at your desk

These are just a few suggestions, but get creative, do what works for your work situation and your comfort level. And since you are sitting in front of a computer anyways, there are plenty of websites were you can find additional cubicle workout ideas from. Trust me this break throughout your day will help to keep you energized and focused while you are sitting in front of your computer. It may even help to keep you motivated enough to continue the workout once you get home!

Pura Vida!

Alica Ryan, NTP

Day 176- Vitamin D the Sunshine Vitamin

Vitamin D is a fat-soluble vitamin that is found in foods, but it can also be made in your body after exposure to UV rays. The liver and kidneys help convert vitamin D to its active hormone form. Active vitamin D functions as a hormone because it sends a message to the intestines to increase the absorption of calcium and phosphorus from food and promotes re-absorption of calcium in the kidneys. It promotes bone formation and mineralization and is essential in the development of an intact and strong skeleton.

Cod-liver oil provides the best source of indigestible vitamin D, containing more vitamin D per unit weight than any other common food. Egg yolk is the second most potent source. Doctors suggest that adults get at least 5,000 international units (IU) of vitamin D a day. And of course in areas where sunlight is abundant and adequate time is spend outdoors this would be the number one source of vitamin D. But who is able to soak up the sun enough these days with our busy schedules. Vitamin D from the UV-B rays is the ideal form of Vitamin D because it acts as a pro-hormone by rapidly converting it into the 25 (OH)D form.

With the dangers of skin cancer constantly on our minds, we would never leave the house without first applying our sunscreen. Sunscreen with a sun protection factor of 8 or greater will block UV rays that produce vitamin D. So inadequate sunlight exposure along with inadequate intake and disorders that limit its absorption and conversion of Vitamin D into active metabolites, such as conditions involving proper function of the liver or kidney. Or a number of hereditary disorders can all lead to vitamin D deficiency. Excessive amounts of caffeine may also accelerate bone loss as well as inhibiting vitamin D receptors, thus limiting absorption of vitamin D and decreasing bone mineral density.

Vitamin D deficiency can lead to rickets in children, impaired bone mineralization, and may contribute to osteoporosis. The symptoms associated with low levels of vitamin D are bone and muscle pain. The individuals with the greatest risk of deficiency are the elderly, obese, and ethnicities with darker skin. Research has also shown that individuals that have Hashimoto's Autoimmune Thyroid have a polymorphism to their vitamin D receptors and require more than the average amount of Vitamin D supplementation.

Vitamin D is not only useful when it comes to addressing your bones' health, but it also helps to reduce inflammation. diabetes, autoimmune disease, cardiovascular issues, arthritis, PMS, etc.

The best way to measure your vitamin D status is a test called the 25 (OH)D or 25-hydroxy vitamin D. The optimal range that you want your 25(OH)D to be maintained at is 50-70 ng/ml. Anything below 50 is vitamin D deficiency and anything above 100 is usually noted to be in excess.

Make sure that vitamin D supplementation is with a good non-toxic source. I recommend looking for an emulsified form of vitamin D.

Pura Vida!

Alica Ryan, NTP

Vitamin D levels, Mercola

Day 175- What are the Best Oils to Cook With?

This is always a confusing topic for people, since the healthiest oils aren't always the healthiest to cook with. Oils have what is called a "smoke point," the higher the smoke point the higher you can heat them before they go rancid. But that isn't all that you should be considering, since vegetable oils have a high smoke point but that doesn't mean that they should be used for cooking, or all all for that matter. Polyunsaturated oils are the least stable at high heat, due to having the greatest number of double bonds, then followed by monounsaturated oils, and then the saturated oils.

First of all GET RID OF ALL BAD FATS! These include oils such as:

• Vegetable oils- most are a mixture of unidentified oils that have been extracted with chemicals.
• Old oils- beware that some oils have a limited shelf life and so make sure that they still smell fresh when you use them.
• Partially hydrogenated cooking oils- these are vegetable oils that have had some of the double bonds synthetically removed, which increases the degree of saturation, causing it to act more like a saturated oil. This also creates trans fats, which can raise bad cholesterol in people and should be avoided.
• Purchase oils in dark containers, the harsh store lights can cause the oils to go rancid even before you have a chance to use the oil. Once purchased store in dark cupboards. Also for oils such as olive oil, store majority of the oil in the refrigerator and only keep what small amount you will use in a few weeks time out.
• Canola oil, Soy oil, and Corn oil- are all highly common GMO foods, you can read more about Canola oil on my previous blog, Canola Oil, What the Heck is this Anyways? or about the phytoestrogens, and phytates found in soy in my previous blogs, You Scream, We all Scream for Soy! and How Soy Formula is Similar to Birth Control

My suggestions:

Avoid cooking with oils such as flax seed and olive oil; although great oils, these oils are better used for dressings and supplements. Flax seed should never be heated, since it made up of mostly polyunsaturated fatty acids it goes rancid quite easily once heated. I recommend freshly ground flax-seed in shakes, or cold-pressed flax seed in dressings. Olive oil can be used to sauté at low-medium temperatures, but I wouldn't recommend anything higher than that. Use olive mainly for dressings. Grape seed oil has been recommended as a healthy alternative to olive oil for cooking, but this oil does have a high oxidation potential so beware if you are using it at high heats.

Saturated fats such as coconut oil are my favorite choices. These oils can take higher heats before they go rancid, and if you read my blog, My Tropical Love Affair, you can learn more about this healthy oil. Unrefined is the best choice, although refined coconut oil has a high smoke point. Palm oils are another choice since they are highly saturated and therefore more heat stable. Red palm oil has the added bonus of also containing lots of CoQ10 and vitamin E along with the saturated fatty acids. Some controversy is going on with palm oil plantations, but West African red palm oil is normally considered environmentally sound.

Oils such as macadamia nut, almond, sesame, avocado, and walnut are also great choices, but they are a little harsher on the wallet so I wouldn't recommend using them all the time. These oils are a favorable choice for salad dressings, but also can be used to saute and cook with. Most should be stored in a dark area or in the refrigerator for longer shelf life.

Butter, lard, and tallow also are great for cooking since they are highly saturated. They all have received a bad rap over the years, but here is another example of not believing everything you read. Buy good quality fats like butter from grass-fed cattle, these fats are perfect on vegetables to help your body absorb the fat-soluble vitamins. DO NOT substitute margarine for butter!

Pura Vida!

Alica Ryan, NTP

Day 174- Recipe: Shrimp Salad with Avocado Cilantro Dressing

I got the idea of the Avocado Cilantro dressing from my good friend Sheila Hernandez, visit her blog, Cooking for a Healthier Lifestyle, more information.

Ingredients:

Shrimp Salad:

• About 4 cups spinach
• 2 Corn on the Cobs
• 1 cup arugula
• 1 cup cherry tomatoes
• 1/2 small bell pepper
• 1/2 avocado sliced
• 10 large Shrimp
• Olive oil
• Cayenne pepper
• Sea salt

Dressing:

• 1 Avocado
• 1 cup Cilantro
• Juice from 1 Lime
• 1 Cucumber- skin off
• 2 Cloves of Garlic
• 3 Green Onions
• 1/2 Teaspoon Fresh Ground Pepper
• 1 Teaspoon Sea salt
• 2 Tablespoons Olive Oil

Directions:

Salad:

1. Brush shrimp with olive oil and sprinkle with cayenne pepper and sea salt
2. Brush corn with olive oil and a little bit of sea salt, wrap in tin foil and place on the grill
3. Grill shrimp and corn until cooked through
4. Cut the corn kernels off the cob
5. Place shrimp onto of a bed of spinach and arugula
6. Add tomatoes, bell pepper, corn and diced avocado

Dressing:

1. Put all ingredients in food processor until made into a creamy sauce
2. If you would like it to be more of a liquid you can add 1/4 cup of water at a time to achieve the desired consistently.

Pura Vida!

Alica Ryan, NTP

Day 173- Recipe: Almond Butter Cupcakes with Chocolate Avocado Frosting

I think that the hardest part of this whole recipe was finding the right ingredients! I took this recipe from the Simply Sugar and Gluten Free cookbook that I bought when I was back home in Washington, and now have finally had a chance to test it out.

The cupcakes call for ingredients such as Garbanzo-fava bean flour, sorghum flour, Coconut palm sugar, potato starch, and tapioca starch; most of which I was able to find at good 'ol Whole Foods, but as for the Sorghum flour and Potato starch I had to take a trip to Mother's Market to find those. The frosting called for Dutch-processed cocoa powder, I wasn't able to find that so I figured I probably had cocoa powder at the house so I wasn't too worried about the Dutch version. Unfortunately I didn't have any cocoa powder so I ended up just using unsweetened baking chocolate and melting it before I mixed it into the avocado mixture.

So here is the recipe from author Amy Green from the book Simply Sugar and Gluten-Free:

Almond Butter Cupcakes~

Ingredients:

• 1/3 cup unsalted butter, at room temperature
• 3/4 cup palm sugar
• 1/2 cup almond butter
• 2 large eggs
• 1 teaspoon vanilla extract
• 2 cups Basic Flour Blend, which includes: 4 cups garbanzo-fava bean flour, 4 cups sorghum flour, 2 cups potato starch, 1 1/3 cups tapioca starch
• 2 teaspoons gluten-free baking powder
• 1/2 teaspoon kosher salt
• 1/2 teaspoon xanthan gum
• 3/4 cup unsweetened almond milk

Directions:

Preheat the oven to 325°F. Line a standard 12-cup muffin tin and 4 cups of a second tin with cupcake papers or lightly mist the cups with cooking spray.

In a stand mixer fitted with the paddle attachment, beat the butter on medium speed for 3 to 5 minutes, until light and fluffy. Add the palm sugar one-third at a time, allowing the sugar to incorporate between each addition. Scrape the bowl down as necessary. In a microwave-safe bowl, microwave the almond butter for 20 seconds to warm it, then add it to the butter mixture and beat until smooth. Add the eggs one at a time, allowing the first to fully incorporate before adding the second. Mix in the vanilla.

In a medium bowl, whisk together the flour blend, baking powder, salt, and xanthan gum. On low speed, beat the dry ingredients into the batter in three parts, alternating with the almond milk, starting and ending with the dry ingredients. Mix until smooth.

Use a spring-release ice cream scoop to divide the batter evenly among the prepared cups.They should be about two-thirds full. Bake for 15 to 20 minutes, rotating the tins halfway through, until the cupcakes spring back lightly when pressed in the center or a toothpick inserted into the center of a cupcake comes out clean. Let cool in the pan for 5 minutes, then transfer the cupcakes to a wire rack lined with a paper towel to cool completely. Frost with Chocolate Whipped Cream Frosting or dip the tops in Chocolate Glaze.

I used sea salt instead of kosher salt since that is all that I have in my house, and it seemed to work out fine. You will also notice that if you don't have all the ingredients in your house already buying all these ingredients can get pricey. What's nice is that the basic flour mix makes a lot so you will have plenty of leftover to make more creations; just make sure to store in an airtight container. Also ingredients like xanthan gum you use a very small amount so the bag will last you a very long time.

Chocolate Avocado Frosting~

Ingredients:

• 3 small ripe avocados
• 1/4 cup plus 3 tablespoons of Dutch-processed cocoa powder
• 1/4 cup agave nectar, or more
• 20-25 drops of liquid stevia, or more

Directions:

Blend everything together in food processor.

As I mentioned earlier, I couldn't find Dutch-processed cocoa powder so I used unsweetened baking chocolate. I also only used two ripe avocados and about 27 drops of stevia.

The true test was having my husband and roommate taste test them for me, and I was pleasantly surprised with their reactions. I have to say these cupcakes were a interesting adventure, that had a satisfying reward. Thanks Amy for such a creative recipe! (sorry my pictures aren't that beautiful, working on the presentation part!)

Pura Vida!

Alica Ryan, NTP

Day 172- Workout of the Week

• 15 Split Squats, each leg
• Triceps dip, 15x
• V-up crunches, 20x
• Plank hold, 1 minutes
• Squat jumps, 15x

Complete each exercise 3 times

Day 171- ESPN Looks at the Running Craziness of Ragnar

If this video doesn't get you stoked to run in a Ragnar relay race what will?

The count down has officially started; we have less than a month until the Napa Ragnar Relay race!

Pura Vida!
Alica Ryan, NTP

Day 169- Guns and Raw Milk

A prominent LA raw food store was raided a couple weeks ago by the L.A.P.D. Although it is legal to manufacture and sell unpasteurized milk in the state of California, you must have a permit and license to do so. Rawesome Foods is a members only raw food market that was raided due to "allegedly" selling products to non-members and illegal manufacture and sale of unpasteurized raw milk.

Armed officers followed owner James Stewart from his home to the Rawesome foods market to arrest him after a year long string operation, and was then charged with a $123,000 bail. Along with James, two other employees were arrested as well; Sharon Palmer and Eugenie Bloch. Following the arrests, the officers continued to raid the store tossing out what some estimated to be 500 pounds of dairy.

"This week, Rawesome, a legal food club in Venice, California, was illegally shut down by a Multi-agency armed unit and over thousands of dollars worth of fresh food and produce destroyed. The SWAT style, helmet wearing, gun carrying enforcement agents came rushing in as if they were seizing heroin or dealing with gangsters." -Huffington Post

I'm pretty sure that we could find more useful ways to spend our government's money than raiding and destroying raw milk. Shouldn't it be our choice what we want to feed out families? Why should the government feel that it needs to control the foods that we eat. If I choose to purchase antibiotic-free, hormone-free, real foods, shouldn't that be my choice?

For more information on the raw food raid check out some of the following websites:

LA Times

Huffington Post

LA Weekly

Natural News

To participate in the Real Milk movement, check out this website.

Pura Vida!

Alica Ryan, NTP

Day 168- Detoxing Yoga Poses

This week on Bliss Tree they are launching their "Ultimate Yoga" series, with the focus of this week being on detox. These yoga poses focus on the internal organs, especially the kidney and liver, helping the body to release toxins, and increasing blood flow.

Although I may need more than just a few yoga poses to help me recover from my vacation, at least it is a start.

Check out Bliss Tree's video on detoxing yoga poses:

Pura Vida!

Alica Ryan, NTP

Day 167- Recipe: Citrus Kebabs, By Lynn Gritton

Dinner tonight at my mom's house out at Wind Ridge in Belfair.

Citrus Kebabs:

Serves about 4

Ingredients:

• 4 pounds chicken, mixed breast and thighs
• Finely grated orange and juice of half an orange
• Finely grated lemon and juice of half a lemon
• 2 tbsp extra virgin olive oil
• 2 tbsp honey
• 2 tbsp chopped fresh lemon mint
• 1/4 tsp ground cumin
• Sea salt and fresh ground black pepper

Directions:

1. Cut the chicken into small cubes
2. Mix together all the ingredients in a large mixing bowl, add in chicken and marinate for at least 2 hours, or overnight in the refrigerator.
3. Place the chicken cubes on metal skewers and cook on BBQ for 10 minutes, basting with the marinade and turning skewers frequently.
4. Optional: garnish with orange slices and mint sprigs

Pura Vida!

Alica Ryan, NTP

Day 166- Workout of the Week- Innovative Results Style

I'm back home for the first time in over a year! So needless to say, I've been a bit busy catching up with friends and family. So this week's workout is compliments of Innovative Results.

Pura Vida!

Alica Ryan, NTP

Day 165- Paddle Boarding in Lake Union

I don't know how long I have been talking about going, but I finally did it; paddle boarding! We woke up early today and went over to the Agua Verde Cafe & Paddle Club on Lake Union, for about two hours of paddle boarding. It was actually a lot easier than I had thought it would be, but much more of a total body workout than I had expected. The entire time you have to stabilize yourself on the board, so you are working your feet, legs, and core, and then you are also paddling so you are working your shoulders and arms. The beginning of our trip was gorgeous and sunny, but towards the end the Washington clouds came in and the wind picked up making the waters a little bit more of an obstacle course. Needless to say as excepted, I'm hooked. Looks like I will be saving up my pennies for paddle board of my own one day.

Devin and I in front of the Space Needle.

Devin and I beginning our paddle boarding adventure.

Devin, admiring the view.

Me paddle boarding, like a pro.

For more information on paddle boarding, kayaking, rentals, hours, lessons, etc. visit the website.

Pura Vida!

Alica Ryan, NTP

Day 164- Dosewallips Hike

My Husband, his best friend, my best friend, and my father in-law went on an amazing hike along the Dosewallips river Thursday. A great part of the trail has been washed out due to floods, so vehicles are no longer allowed on a majority of the trail. The hike ended up being around 6 to 7 miles each way. This hike was one of the most gorgeous hikes that I have been on in quite awhile; hiking right along the river, incredible waterfalls, and right inside the beautiful Olympic National Forest. We set up camp at the old Dosewallips camp ground, right next to the river and completely secluded from any other human beings. This was definitely a trip to remember!

This was the group at the start of the hike.

Devin admiring the Dosewallips river.

Corie and I posing in front of the river.

Devin and I in front of the waterfall.

The group, after a night of camping, ready to head back to the car.

For more information on Dosewallips river trail, visit this website. Oh and be prepared for some hills! The way to the camp is full of them, and I'm feeling the burn today.

Pura Vida!

Alica Ryan, NTP

Day 163- New Book: Simply Sugar & Gluten-Free

I'm excited on my new bookstore find, and can't wait to get into my kitchen to bake some gluten-free cupcakes with chocolate avocado frosting.

This cookbook contains 180 easy and delicious recipes that you can make in 20 minutes or less; or so claims the author, Amy Green. The book contains recipes that substitute flour for the gluten-free varieties, sugar for stevia and agave nectar, etc.

If you are interested in learning more about how to make some delious recipes, you can check out the simplysugarandglutenfree website.

I'll let you know how my cupcakes turn out!

Pura Vida!
Alica Ryan, NTP

Day 162- Increase your libido

An active sex life is essential for a healthy well being. If you aren't experiencing a normal sexual appetite try adding in some of the following foods into your diet to increase your libido? Reducing stress and adding moderate exercise may also help to increase your sexual desire.

Here are just a few foods that have been seen to increase libido:

• Avocados- Full of heart-healthy fats, to keep you heart beating and blood pumping to all the right areas. The folic acid that it contains is also helpful at boosting sexual energy.
• Oysters- Contain a good amount of zinc, which is important for sperm and testosterone production.
• Maca- Has been seen to improve performance and alleviate impotency. It increases sperm count and testosterone levels in men.
• Pumpkin Seeds and Almonds- Contains zinc and Omega-3 fatty acids, helping increase sex drive in men and women
• Bananas- Contain an enzyme called Bromelain, which is important for sexual health. The B-vitamins also increase the body's energy levels and sex hormones.
• Basil- Increases circulation, and stimulates sex drive and boosts fertility.
• Garlic- Contains high levels of allicin, which can improve blood flow to the sexual organs.
• Figs- High in amino acids which help to boost both libido and sexual stamina
• Chillies- Contains capsaicin, which helps to release endorphins that will help to "spice" up your sex-life
• Celery- Contains androsterone, an odorless hormone released through male perspiration and turns women on.

You should also check your neurotransmitter, Dopamine status, by asking yourself the following questions:

• How often do you have feelings of hopelessness?
• How often do you have self-destructive thoughts?
• How often do you have the inability to handle stress?
• How often do you have anger and aggression while under stress?
• How often do you feel you are not rested even after long hours of sleep?
• How often do you prefer to isolate yourself from others?
• How often do you have unexplained lack of concern for family and friends?
• How easily are you distracted from your tasks?
• How often do you have an inability to finish tasks?
• How often do you feel the need to consume caffeine to stay alert?
• How often do you feel your libido has been decreased?
• How often do you lose your temper for minor reasons?
• How often do you have feelings of worthlessness?

Do many of these questions hold true to you? If so, I would suggest feeding your body with dopamine amino acid precursors.

Pura Vida!

Alica Ryan, NTP

Best of you today

Mercola

Day 161- Getting my Daily Workout in Stilettos

I love wearing high heels, and I do so quite a lot, probably more than I don't. For one, most of my pants are too long to wear flats, and I don't want to spend the money on getting them hemmed. But more importantly, I like the way that they make me feel, they give me a sort of confidence and sexiness, that flats just can't offer.

"When you put on a high heel, it makes life more exciting." -Manolo Blahnik

According to fitsugar.com there are also several benefits to wearing high heels as well:

Improved Baby-Making Muscles (and Sex Life!)

In 2008, Dr. Maria Angela Cerruto, a urologist at the University of Verona, Italy, studied 66 stiletto-strutting women under the age of 50 and concluded that wearing heels can help strengthen pelvic and abdominal muscles. To counter the elevated angle of the heel, women lean a little forward, thereby tightening abdominal muscles and tucking the pelvis under. This action increases the ability for pelvic muscles to contract, which leads to more gratifying sex, easier childbirth, and problems associated with urinary incontinence. The benefits of high heels are described as being similar to doing Kegels or holding Mula Bandha during yoga.

Stellar Calf Muscles

Walking in high heels engages calf muscles and gives the added bonus of making legs appear longer and leaner. Dr. Cerruto recommends wearing two- to three- inch heels, because anything over can increase the chance of injury. Also, make sure to stretch your calves out properly once the shoes come off, to help avoid injury.

Confidence Boost

For many women, wearing heels feels sexy...and powerful!

Pura Vida!

Alica Ryan, NTP

Day 160- Workout of the Week

Hope everyone is enjoying their weekend! Here is this week's workout:

• Lateral Plyometric jumps (Video) 1 minute
• Barbell up and unders (Video, do at a faster pace than video shows) 1 minute
• Russian twists (if you have weights, feel free to use them) 40 each side
• Jump rope 2 minutes
• Triceps dip on chair, 20x

Repeat at least 3x through

Pura Vida!

Alica Ryan, NTP

Day 159- If Red Bull doesn't give you wings, what does it give you?

They use marketing statements such as, "gives you wings," "unleash the beast," "is it in you?," "feel the energy at work." The bottles draw the attention of the younger population, with neon or bold colors. The names are young and hip like, "Rockstar," or "Amp." You see them sponsoring sporting events or concerts. They are handed out for free during all kinds of various promotions. Energy drinks have taken over the market, especially when it comes to the younger generation. In a 2008 article written in Science Daily, states that "The market for these drinks stand at an estimated $5.4 billion in the United States and is expanding at a rate of 55 percent annually."

You can purchase these beverages at grocery stores, quickie marts, gas stations, or even order them at a bar. Energy drinks are everywhere. But are these energy drinks as safe as drinking a cup of coffee?

"A regular 12-ounce cola drink has about 35 milligrams of caffeine, and a 6-ounce cup of brewed coffee has 80 to 150 milligrams of caffeine. Because many energy drinks are marketed as "dietary supplements," the limit that the Food and Drug Administration requires on the caffeine content of soft drinks (71 milligrams per 12-ounce can) does not apply. The caffeine content of energy drinks varies from 50 to more than 500 milligrams." - Science Daily

Most parents wouldn't allow their children to drink coffee at a young age, but it seems that energy drinks are alright to consume, even though some brands may contain close to 5 times more caffeine than a cup of coffee. You don't even have to be of a certain age to purchase energy drinks. You see energy drinks used almost like an accessory amongst teenagers, getting hooked on caffeine and energy at such a young age. The excessive amounts of caffeine and sugars contained in these drinks, can screw up their blood sugar, exhaust their adrenals; in turn leading to a whole mess of more serious issues down the road.

"But these drinks aren't recommended to either athletes or children under the age of 12. Energy drinks don't hydrate the body efficiently, because they have too much sugar. And caffeine doesn't necessarily improve physical performance. In high quantities it can increase the risks of fatigue and dehydration." - Stephanie Cote, nutritionist

The energy drink market, advertises the added nutrients that their drinks provide, such as B vitamins and natural stimulants like, ginseng and guarana seed. The stress that these drinks cause on your body makes the B vitamins that it provides obsolete. The natural stimulants combined with caffeine can stimulate both the cardiac and nervous systems, which has been seen to result in seizures.

So besides the excessive amount of caffeine that energy drinks provide, they are also packed full with sugar! In most cases more than 80 grams per serving. Talk about spiking your blood sugar for a huge crash shortly after. Think that the "sugar free" option solves that problem? Guess again, all the sugar-free version does is substitute sugar for the artificial and chemical version.

Although there are not many long term studies that have been conducted on energy drinks, researchers from the University of Texas Health Science Center at Houston and the University of Queensland in Australia found:

"Four documented cases of caffeine-associated death have been reported, as well as five separate cases of seizures associated with consumption of energy/power drinks. Additional reports include an otherwise healthy 28-year-old man who suffered a cardiac arrest after a day of motorcross racing; a healthy 18-year-old man who died playing basketball after drinkig two cans of Red Bull; and four cases of mania experienced by individuals known to have bipolar disorder." -NY Times

Granted there are only a small amount of reported cases this far regarding the dangers of energy drinks, and most likely there were other underlying factors involved in these cases that were not mentioned. But still is that spike of energy, really worth the crash that you will experience once your "buzz" has worn off? Is it worth putting stress on your pancreas and liver with all the sugar that the drinks provide? Is it worth the jittering feeling and stress that is put on your adrenal glands? Sure you can continue to consume these beverages until substantial research and data has been collected, but do you really need that evidence before you can see that these drinks provide no health benefits what-so-ever?

So if Red Bull doesn't give you wings, what does it give you?

"Just one can of the popular stimulant energy drink Red Bull can increase your risk of heart attack or stroke. The effect was seen even in young people. The caffeine-loaded beverage causes blood to become sticky, a pre-cursor to cardiovascular problems such as stroke. One hour after drinking Red Bull, your blood system become abnormal, as might be expected from a patient with cardiovascular disease. Red Bull is banned in Norway, Uruguay, and Denmark because of health risks." -Reuters

Pura Vida!

Alica Ryan, NTP