Archive for the ‘Paleo Diet’ Category

my recent article on Breaking Muscle is a review on Lulu’s Chocolates! eat up! πŸ™‚

Product Review: Lulu’s Chocolate | Breaking Muscle.

green and purple cabbage soon to be raw sauerkraut.

green and purple cabbage soon to be raw sauerkraut.

wow! the past couple months have totally been flying by and 2013 is turning out to be pretty awesome! i moved into a wonderful place that is enriched with so much nature. i wake up every morning with the birds singing their morning songs, the gobbles of the wild turkeys on the hill (and sometimes by my front door!) and the smell of the redwood trees right outside my balcony. i live in bliss everyday and the amount of gratefulness that i feel for my life is increasing each day! πŸ™‚

last week, i finally took some time to make my simple and delicious homemade raw sauerkraut. my “rockin kraut” takes about 30 minutes to chop, prep, pound down, and cram it all in a big mason jar! then you have to wait about 2-3 weeks for it to ferment and then you can finally enjoy it all! the amount of probiotics, enzymes, anticarcinogenic and vitamins that are created from this simple kraut are worth more than it’s weight in gold!


1 head of green cabbage
1 small head of purple cabbage
2-4 Tbsp Himalayan sea salt, ground
32oz Mason Jar with lid
a cooking sheet or big steel bowl

-peel of the first few layers and cut off the bottom knob and save these. then, slice the cabbage heads into long, thin slices, about 1/4in wide.
-lay it all out on the cooking pan, sheet or in the bowl.
-sprinkle in the salt. now, the amount of salt will depend on how big your cabbage heads were, so, just do your best. the salt is crucial as it will pull out the water that is store in the crunchy raw cabbage as you beat it down.
-take your Mason jar and start to pound the cabbage all over the tray. sounds crazy, i know!
-after about 5 minutes of this, you will noticed that it is wet and the water is being extracted from the salt!
-keep pounding until you can pick up a handful and squeeze and watch the juice just flow all over your hands.
-now, you are ready to put in the jar!
-cram the cabbage into the jar and keep adding more and more so the juices start to flow over the top of jar.
-then, take the layers of cabbage you were suppose to save and lay them on top and then cram the cabbage knob down and keep pushing for more juice to come out.
-then seal the lid on the jar and store in a dark, cool place in your kitchen.
-after about 2-3 weeks, check on it. you can take the lid off and see if it is done. you will know by the fermented/vinager smell that will be expelled. eat, crunch and enjoy!

i have concluded that this is always a learning process and sometimes it doesn’t come out very crunchy and other times it is perfect. that is what makes it fun! you never know what you will get but either way it will still be packed with amazing nutrition for your gut!

to read a more in depth piece about fermented foods, be sure to check out the article i wrote, “The Real Reason Your Gut Needs Fermented Foods”, for Breaking Muscle here.


My recent article from Breaking Muscle. Enjoy!

Understanding the Healing Modalities of ART and NKT | Breaking Muscle.

you can also read a more personal view on it from my blog post kettle bell box squat.

Catch up on the latest articles on superfoods, including two that i wrote for Breaking Muscle!

Superfoods 101: 8 Articles to Enhance Your Health | Breaking Muscle.


chaga, cordyceps, cacao paste tea!

over the past few months i have been experimenting with medicinal mushrooms outside of just eating them in chocolate πŸ™‚ they harvest a never ending amount of health benefits. you can read more about my favorite mushrooms on the recent article i wrote, “Medicinal Mushrooms: The Ancient Superfood” for Breaking Muscle by clicking here. keeping this post short and sweet, here is a recipe for a simple mushroom tea that i have been drinking at night to warm my body and nourish my soul.

magic mushroom tea

*boil a cup of hot water and then add:
1 tsp Mountain Rose herbs chaga mushroom powder
1 tsp Mountain Rose herbsΒ cordyceps mushroom powder
1 tsp of Divine Organics cacao power or a small chunk of cacao paste
dollop of cream or milk (i use Strauss organic heavy cream but you can substitute with coconut milk or almond milk)
couple drops of Sweet leaf stevia
*let the mushroom blend brew for at least five minutes before you add the cream. then stir and enjoy!*


about to drop in the raw cacao paste that brings it all to life!

after the past four years of cleansing my palette of artificial flavors, to me this recipe tastes like hot cocoa!! it is perfect to enjoy while reading on the couch with sweet kitties or share with a friend! thanks for reading and share your experience with medicinal mushrooms!


Medicinal Mushrooms: The Ancient Superfood | Breaking Muscle.

check out my recent article i wrote for Breaking Muscle!


this past year, i started to write articles for Breaking Muscle. i am stoked that two of my articles made it in the Top 10 Nutritional Articles for 2012! i am excited to continue with my writing and to share my knowledge and experiences with all of you. thanks for the support! πŸ™‚

Top 10 Nutrition Articles of 2012 | Breaking Muscle.


13 bottles and counting!

after living out of my car for almost a month, my kombucha bottles started to pile up! i know i bought way more than 13 over that time period but some got tossed in the recycle bin. after noticing how many bottles i had, i asked myself: “is this a healthy addiction?” what are your thoughts on this?

now that i am settled into a semi-permanent place, i am going to be making my own kombucha very soon!Β to read more about the benefits of fermentation, check out the article i wrote for Breaking Muscle, “The Real Reasons Your Guts Need Fermented Foods”. another great resource is the website, Wild Fermentation.

have a great weekend, everyone! πŸ™‚

in less than a week, i will be competing for the 3rd year in a row at TJ’s Games and i have been preparing for months to dominate the scaled division!
ha. totally joking.

don’t let that barbell fool you! i am strong! this is the top position of a thruster in which i have some over-extension i need to be careful of but look how good that “head is through the window.” so to speak.

in all reality, i am in fact competing. (if all goes to plan and my cold subsides and the inflammation in my neck goes on vacation.)
but, i honestly have not been preparing for months by following a strict paleo diet, workout plan, getting adequate sleep and visualizing each move to bring me closer to the prize. basically. i live this life to my highest ability each day. we are always in training for something and i want to have the healthiest, strongest and most sustainable body as possible because who knows when the beginning of the end of the world will begin (or has it already?)!

i do hold myself accountable to many parts of my life. i follow the paleo diet about 90% of the time (did you really think i would give up peanut butter for the rest of my life?) i work with a 6-8 week cycle of strength training and only focus on certain movements/lifts during that time frame. i get roughly 7 hours of sleep each night and i make sure to meditate at least 30 minutes before jumping into bed with Pema Chodron and Emily Dickinson (my cat pillow. yes, it does get crowded at times). and, when it comes to recovery after a workout, i make sure to always have a proper combination of protein and carbs in the form of REAL FOOD.

for the past two months, i have diligently been downing my green smoothie after my wod at the gym and everyone will ask me, “what is in that thing?” i find it interesting that people refer to it as a “thing”. as if a green liquid could not possibly taste good. but, my smoothie tastes so good that i would take a bath in it if i could. that is why i am sharing my secret recipe and you need to make it yourself.

vegan protein smoothie. ready to chug and refuel with real food.

here is the basic recipe on my super nutrient-protein dense vegan smoothie that i chug down each morning in my re-usable cream jar! (it tastes like vegan chocolate milk!)

2 frozen organic bananas
2 tsp Vitamineral Greens
1 1/2 scoops of Nutiva hemp protein powder (use the scoop that comes in the container when you buy it.)
1 Tbsp raw organic cacao powder
4 organic ice cubes
1 cup organic water (add more for a thinner texture.)
*blend in a vitamix or whatever kind of blender you have that can handle all the rawkin’ organic ingredients and enjoy!

stay tuned in the next couple weeks for a recap of the Games that will take place on October 28th at the Marin Civic Center! if you are in the area, come check it out and see over 100 TJ’s gym members in action and doing what we love!

My Top 5 Protein Bars That Are Good For You And The Planet | Breaking Muscle.