Sauteed Portabello Fresh Tomato over Avacado

Avocado, Sauteed Portabello and Tomato Cucumber SaladAnother great easy recipe for a light lunch or as a side for a pleasant dinner on a hot summer day!

Serves 4

Time 35 minutes

Ingredients

  • 2 heads Organic Portabello Mushrooms
  • 1 clove garlic
  • 2 tablespoons Extra Virgin Olive Oil
  • 2 tablespoons Organic thyme
  • 1 tablespoon rubbed Sage
  • 1 cups Organic diced tomatoes
  • 1 peeled, seeded, diced Organic cucumber
  • ½ cup chopped Organic red onion
  • 1 Organic avocado 1/8″ slices
  • ¼ cup chopped fresh Organic Parsley
  • 2 Tablespoons Organic Balsamic Vinegar
  • 3 Tablespoons Extra Virgin Olive Oil
  • 1/2 teaspoon Thyme (fresh if you can source it)
  • 1/2 teaspoon Rubbed Sage
  • Course Sea Salt to taste

Process Slice the Portabellos into long pieces about 1/2″ wide.  In a large pan (preferably iron) pour the olive oil in with the thyme and the sage over a low to medium heat.  Allow the pan to heat up.  While you are waiting, cut up the garlic then put it though a press.  Place the crushed garlic into the pan and stir it around in the oil, be careful, burned garlic gets bitter!  Place the mushroom into the pan and sautee them slowly so they absorb the flavor.  Flip them every 4 minutes or so and remember to move them around the pan as the center is always hotter than the outside edges.

While you are cooking, start slicing the avocado into thin slices and arrange them arrange the serving plate in a circle.  Chop the red onion and the tomato into small pieces and place them in a bowl (de-seed the tomato if you wish).  De-seed the cucumber and then cut it into small pieces and place it in the bowl as well.Close up

When the portabellos are finished, cut them into small pieces and place them into the bowl with the onion, cucumbers and tomato’s.

Dressing In a separate bowl, combine the Olive oil, Balsamic Vinegar, Thyme, rubbed Sage and Sea Salt.  Mix well and pour most of it into the other bowl.  Chill till the Portabello’s cool and then remove and place in the center of the avocado arrangment on the place.

Serve Drizzle the remaining oil / vinegar over the dish, garnish with parsley and serve.


The Truth about Canola Oil

Thus begins the first post of the redirection of this site.  I figured I would start it off on an important topic, the ever present danger of Canola Oil.  Canola Oil is found in so many processed foods it has become a problem to find some without it.  It is equally prolific in Organic and Health Oriented brands as well.  So to start, lets take a look at what Canola Oil really is.

Canola is not the name of a natural plant but a made-up word, from the words “Canada” and “oil”.  Canola is a genetically engineered plant developed in Canada from the Rapeseed Plant. The Rapeseed is part of the mustard family of plants.  According to AgriAlternatives, The Online Innovation, and Technology Magazine for Farmers,

“By nature, these rapeseed oils, which have long been used to produce oils for industrial purposes, are toxic to humans and other animals.”

Canola means “Canadian oil”. The plant is still a rape plant, albeit genetically modified version of one.  The new name provides perfect cover for commercial interests wanting to make millions. Look at the ingredients list on labels.  Apparently peanut oil is being replaced with rape oil. You’ll find it in an alarming number of processed foods. Rape oil was the source of the chemical warfare agent mustard gas, which was banned after blistering the lungs and skins of hundred of thousands of soldiers and civilians during W.W.I. Recent French reports indicate that it was again in use during the Gulf War.

Well that is encouraging, so lets look a little closer in how Canola came to be the preferred cooking and processing oil in North America.  Canada is mainly responsible for it being marketed in the USA.  The Canadian government and industry paid our Federal Food and Drug Administration (FDA) $50 million dollars to have canola oil placed on the (GRAS) List, “Generally Recognized As Safe”.  Thus a new industry was created.  Laws were enacted affecting international trade, commerce, and traditional diets.  Studies with laboratory  animals were disastrous.  Rats developed fatty degeneration of heart, kidney, adrenals, and thyroid gland.  When canola oil was withdrawn from their diets, the deposits dissolved but scar tissue remained on all vital organs.  No studies on humans were made before money was spent to promote Canola oil in the USA. Adrenoleukodystrophy (ALD) is a rare fatal degenerative disease caused by a build up long-chain fatty acids (c22 to c28) which destroys the myelin (protective sheath) of the nerves.  Canola oil is a very long chain fatty acid oil (c22).

Rapeseed oil is indeed proven to be poisonous to living things and is an excellent insect repellent.  Ask for it at your local nursery. Rape is an oil that is isused as a lubricant, fuel, soap and synthetic rubber base and as an illuminate for color pages in magazines.  It is an industrial oil.  It is not a food.  Rape oil, it seems, causes emphysema, respiratory distress, anemia, constipation, irritability, and blindness in animals and humans.  Rape oil was widely used in animal feeds in England and Europe between 1986 and 1991, when it was thrown out.  Remember the “Mad Cow disease” scare, when millions of cattle in the UK were slaughtered in case of infecting humans? Cattle were being fed on a mixture containing material from dead sheep, and sheep suffer from a disease called “scrapie”.  It was thought this was how “Mad Cow” began and started to infiltrate the human chain.  What is interesting is that when rape oil was removed from animal feed, ’scrapie’ disappeared.  We also haven’t seen any further reports of “Mad Cow” since rape oil was removed from the feed.  Perhaps not scientifically proven, but interesting all the same.  US and Canadian farmers grow genetically engineered rapeseed and manufacturers use its oil (canola) in thousands of processed foods, with the blessings of Canadian and US government watchdog agencies.  The canola supporting websites say that canola is safe to use.They admit it was developed from the rapeseed, but insist that through genetic engineering it is no longer rapeseed, but “canola” instead. Actually Hydrogenated Rapeseed oil is also listed as safe for human consumption.

There is much debate, even among the experts on this topic, but history has shown us to be wary.  Throughout the last century, foods, additives, and even medicines have been put forth to the public and declared safe only to have that position reversed decades later.  Of course at that point the damage is done.  The interesting point is that though this happens over and over, the populous still believes whatever they are fed.  Most do not even look up the “research” that touts a substance as safe. They believe so whole heartedly that the “experts” really have their best interests in mind.  Yet we know and even acknowledge the incessant lobbying of our government by big business and never suspect that products may being pushed through in the interest of economy, business and even in some cases hazardous waste that needs to be disposed of, disguised as an essential product (flouride, but that will be another post).

But decide for yourself.  Informed of both sides of the debate is a far better place to be in as a human than blindly following the leaders who have burnt us many times before!

Getting Lean, Not Light

This is a reprint of a good short article on what to eat and when for Cyclists.whole Foods

We’re all obsessed with weight loss.

More than two-thirds of Americans are overweight, and we spend billions each year on products and services that promise to help us shed pounds. Cyclists typically aren’t overweight by average American standards, but we’re nonetheless fixated on weight, wanting to make bike and body alike ever lighter in a quest for better performance. Yet the latest research shows we’ve all misplaced our focus, and that body composition is a much better indicator of overall health and fitness.

“Body weight tells us nothing about health,”

says exercise–nutrition expert John Berardi, an adjunct associate professor of exercise science at the University of Texas at Austin.

“You could be 165 pounds and quite lean, or 165 pounds and quite fat. Regardless of your weight, the higher your body-fat percentage, the greater your risk of fat-related illnesses like heart disease, high blood pressure, type 2 diabetes and certain cancers.”

In terms of measuring performance potential, the bathroom scale is equally useless, says Paul Goldberg, a Colorado-based dietitian and coauthor of The Lean Look.

“It doesn’t distinguish muscle mass, which enhances performance, from fat mass, which hinders performance,”

he says. The key to going faster on a bike is improving your power-to-weight ratio, by either raising your power output or lowering your weight, or both. Power comes from muscle, so the best way to tune your body for better performance is to maintain your muscles while shedding only fat to lose weight.

Eating for pure weight loss tends to lead to the loss of both fat and muscle, as well as to undereating.

“Undereating carries with it a host of problems such as deficiencies in key vitamins and minerals, reduced muscle glycogen storage, loss of muscle mass and diminished power output,”

says Berardi. Inadequate carbohydrate intake may reduce blood volume as a by-product of depleted glycogen stores (because glycogen is stored with water), and insufficient protein consumption limits your muscles’ work capacity.

“Each of these factors is a performance killer,”

says Berardi. Combined, you don’t stand a chance. Eating for leanness is more complicated than simply restricting calories. On one hand, you need to provide muscles with the nutrition they need to function optimally. On the other, you need to deliberately starve your body’s excess fat so it’s broken down to provide energy for muscles and never replaced. The key is in consuming the right kinds of calories at the right times throughout the day. Here are 10 proven strategies.

  1. Monitor your body-fat percentage to be sure you’re eating enough calories. The typical cyclist needs to consume 15 to 18 calories per pound of body weight per day to maintain muscle mass, but don’t waste your time counting calories, advises Goldberg. “Counting calories is like tracking every pitch of a baseball game,” he says. “Stepping on a body-fat scale is like jumping straight to the final score.” If your body fat holds steady or decreases, you’re getting enough calories. If it goes up, even though your weight may be holding steady or decreasing, it’s a sign that your body is breaking down muscle because you’re not consuming enough calories.
  2. Consume at least 0.5 gram of protein per pound of body weight. Protein is the primary structural component of muscle. Research shows that this is the minimum level of daily consumption required to maintain muscle in endurance athletes engaged in moderate to heavy training.
  3. Eat a high-carb meal before each ride, such as a bowl of oatmeal or a vegetable stir-fry with brown rice. Also, during rides lasting more than one hour, consume carbs on the bike; the simplest way is to sip a sports drink according to your thirst. “Ensuring that your muscles are well supplied with carbohydrate fuel for training will minimize the amount of muscle tissue that is broken down to provide fuel,” says Goldberg.
  4. Drink or eat a recovery supplement or snack within an hour of finishing a ride. In this time frame, the body uses carbohydrate and proteins most efficiently to replenish and rebuild muscles. A study from Ontario’s McMaster University found that female cyclists maintained muscle mass and performed better during a period of increased training when they consumed a carb-protein supplement immediately after workouts, rather than with breakfast.
  5. Limit your consumption of extremely calorie-dense foods, such as ice cream and just about anything fried. These foods provide far more calories than your body needs to meet short-term energy needs. When you eat these, the excess calories are stored as fat.
  6. Keep fat consumption to no more than 30 percent of total calories, and ideally no more than 25 percent. The average American consumes 34 percent of daily calories from fat–and remember, the average American is overweight.
  7. Get most of your carbohydrates from low-glycemic-index sources, such as vegetables and whole grains. Carbs from these foods are slowly absorbed into your bloodstream for longer-lasting energy; carbs from sweets and refined grains are rapidly absorbed. Choose low-GI foods at all times except during and immediately after rides, when quickly absorbed sugars will replenish glycogen stores fast.
  8. Divide your daily calories over four to six eating occasions, not just two or three. “Eating frequently encourages smaller portions,” says Berardi, “and eating smaller portions minimizes the number of excess calories you’re likely to consume each time you eat.”
  9. Concentrate your calorie intake during times of greater energy needs: first thing in the morning and before and after rides. Your body is least likely to store calories as fat when your muscle and/or liver glycogen reserves are low, such as when you wake up, and during and after exercise.
  10. Get enough omega-3 fatty acids. Known for boosting heart health, the omega-3 fats found in foods such as wild salmon, flaxseed and mackerel may also promote leanness. One study from Berardi’s lab showed a 400–calorie-per-day increase in metabolic rate, -1 kilogram of fat lost and 1 kilogram of lean mass gained in subjects who supplemented with fish oil daily for three weeks.

Matt Fitzgerald, coauthor of The Lean Look, is a health and fitness writer in San Diego.

Juan Antonio Flecha

Juan Antonio Flecha es uno de los ciclistas españoles que han participado en la carrera París-Roubaix, todo un mitoJuan  Antonio Flecha is one of the best examples of  positive, genuine and passionate cyclist there is in the Euro Peloton.  A selfless steadfast teammate who has a true passion for cycling and not cycling drama.  He is the optimy of what the sport could and should be.

As we have already posted, after four years with the Dutch Rabobank team, he has decided he needs a change.

“It’s true, I am leaving Rabobank, It’s the team I have been with the longest. I will be 32 years old at the end of this year and I feel like I need a change; a new team.”

But leave it to the reporters to make a drama out of the simple situation saying that “Flecha is leaving Rabobank because he feels under appreciated.”  Juan  Antonio Flecha responds:

“They said I am leaving because there is not respect – it is not true. The last four years with Rabobank have been beautiful, there are always ups and downs, but there were more ups than downs.”

A commendable athlete and a kind friendly person that we hope to see alot more of in the coming years, no matter which squad he lands on.

Before you Speak, Ask Yourself

Shirdi SaiWe will start this category off with this simple, yet very difficult concept.

Before you Speak, Ask Yourself…

  • Is it kind?
  • Is it necessary?
  • Is it true?
  • Does it improve upon the silence?
  • – Sai Baba

Herbology for Weight Loss

Seaweed, Cold WaterI am no fan of doing anything solely for the sake of weight loss.  Let’s face it, metabolisms differ, and life experiences have given us the habits that make us who we are.  However, part of a whole lifestyle includes being as close to our optimum weight as possible.  Exercise will always be key in this endeavour but can be supplemented effectively with certain herbs and foods.  I have experience with some of the following and others I am currently exploring.

Always do your own research and consult your trusted Naturopath, Nutritionist, etc. if your are unsure of your findings.  Know your sources as well. Trust is key in finding and implementing new concepts and ideas.

and here it is:

1. Bladderwrack (Fucus vesiculosis)

A seaweed seen in cold waters, Bladderwrack is found to be an affective remedy for rheumatism and inflamed joints. It also works great for thyroid and goiter. If your weight gain is associated with thyroid then Bladderwrack is the best remedy for you. In many people, weight gain is traced to hypothyroidism, severe deficiency of iodine. Iodine is required for the optimal function of the thyroid gland. Bladderwrack contains minerals including iodine, potassium, magnesium, calcium and iron. Consult a medical practitioner before taking bladderwrack as it may lower blood sugar levels.

2. Dandelion (Taraxacum officinalis)

Dandelion is a name googled quite often in our decade. Abundant with minerals (iron, zinc and potassium) and vitamins (A, B, C and D), dandelion is a known remedy for liver complaints. It can treat UTI, anemia and gout and can be good blood thinner. Its weight loss benefits gained popularity quite recently. Dandelion has diuretic properties which will enable you to pass more urine and thus increase the loss of water and reduce water retention in the body. Take an ounce of the dried herb to make dandelion tea or take fresh dandelion leaves in salad.

3. Kelp (Fucus spp.)

Like Bladderwrack, Kelp is another seaweed that is abundant in antioxidant vitamins and iodine. Including this herb in your diet will boost metabolism and help weight loss related with thyroid-dysfunction. Kelp should not be taken with other herbs like bladderwrack. It is important to consult your doctor before taking these herbs as they may complicate your underlying medical condition.

4. Malabar Tamarind (Garcinia cambogia)

A southern Indian herb widely used in Indian diet, dried Malabar tamarind consists of thirty percent Hydroxycitric Acid (HCA). Though many fat loss supplements promote HCA as an aid to weight loss some researchers claim that the weight loss benefits of HCA are not proven in humans but animals.  However, it is maintained that HCA can help you watch your portion sizes by controlling your appetite.

5. Cayenne Pepper (Capsicum minimum)

Cayenne pepper is said to be a better weight loss aid that green tea. It contains capsaicin, a thermogenic chemical (makes it a hot herb) which will help to speed your metabolism and check your appetite. Increased blood flow, a healthy blood pressure, increased sex drive and a healthy digestive system are some other benefits cayenne pepper may offer.

6. Guarana (Paulina cupana)

Native to Venezula and northern parts of Brazil, Guarana can be called an elder brother to coffee due to its high caffeine content. It works as an appetite suppressant  giving it a distinguished place in herbal weight loss supplements. Guarana can increase your energy, fight fatigue, detoxify the blood, reduce intestinal gas, help dyspepsia and enhance fat burning. Guarana should not be taken by those who have cardiac problems or high blood pressure.

Pesto, the Correct Way

Real PestoAll right, all of you will claim that you have had pesto.  Chances are what you have tasted is an inferior rendition of the Italian Classic.  There are a couple do’s and don’ts that really make the difference pesto and basil paste. Follow the ingredients, technique and process carefully below and your taste buds will reward you!

Serves 4

Time 30 minutes

Ingredients

  • 3 cups Fresh all Green Organic basil leaves (the secret here is to take the small to small medium ones)
  • 1/4 cups Organic Pine Nuts
  • 4 medium cloves Organic Garlic
  • 1/2 cup grated Romano (most recipes call for Parmeson but Romano is far superior.  Get good cheese, do not skimp!)
  • 1/3  cup Extra Virgin Olive Oil
  • 1 tablespoon Organic Lemon Juice
  • 1/4 to 1/2 teaspoon Course Sea Salt (to taste really, I am a firm believer that excessive salt destroys pesto recipes)
  • a little ground peppercorn can go a long way to enhancing the flavors

Instructions Chop the pine nuts, then place them in a mortar and grind them till granulated. You do not want a paste so do not overdo it.  Chop the garlic and then take 2/3 of it and press it through a garlic press. The other 1/3 take and finely slice it then chop it into fine pieces.

Now important, take the basil leaves and stack them on top of each other, 5-6 at a time. Roll them up into a roll then finely slice them.  ***Use an extremely sharp blade otherwise the basil edges will brown! Once the basil is sliced start chopping til you have fine pieces (do not put it in a blender, we are after a pile of small leaf bits, not soup!) Grate the Romano finely.

Combine Combine all ingredients that we have prepared thus far in a bowl.  Stir in the Grated Romano into the mixture.  Slowly stir in the olive oil, then stir in the Teaspoon of Organic Lemon juice (key to preserving the chopped basil!)

Serve over pasta al dente, fettucini or linguine. Let your guest mix it!

More Departures, Juan Antonio Flecha to leave Rabobank

Spaniard Juan Antonio FlechaThe announcements just keep coming!  Juan Antonio Flecha will leave Rabobank at the end of the 2009 season.  He has spent 4 years on the Dutch squad and has turned down Team Rabobank’s current offer.

“We are sorry he is leaving and we are grateful for four years with him,   He was always been very motivated and is a very special person. We understand that he would want a change and we wish him all the best.”

Juan Antonio Flecha has only won once at the 2008 Circuit Franco-Belge while with Team Rabobank. He always has consistent showings throughout the season however finishing in the top 10 at Paris-Roubaix three times while riding for Rabobank.

Spaniard Juan Antonio Flecha consistently performs year after yearIt would be nice to see him with Euskadi-Euskaltel to help make up the spot that will most likely be vacated by Mikel Astarloza who is facing suspension due to a positive doping control. However, the reports have been coming in that he will be riding for the newly formed British team SKY in the 2010 season.  That cannot be confirmed till the press release on September 1.

Ballan to Lampre in 2010

Allesandro Ballan at the Tur de Pologne 2009The Italian, with the uber cool World champion kit, looks set to leave the Lampre squad that he has been with for 5 years now.  Team Lampre offered Alessandro Ballan a one year contract which he refused. He has been with the team since he turned professional in 2005.  Team Lampre had this to say:

“It’s true, we made a one-year offer, we were not able to offer a contract of two years. He refused it and we have to accept he will no longer be with the team in 2010.”

Ballan has become known as a successful one day classics rider.  He has wins in 2005 Trofeo Laigueglia and 2007 Ronde van Vlaanderen.  In 2008 he won the World Championships, finished fourth in Ronde and third in the reknowned Paris-Roubaix.  In 2009 he appears to be suffering the curse of the rainbow strips and is still chasing the elusive win.  He is currently riding the Tour de Pologne.

Allesandro Ballan has fond memories of his team

“I have always like being at Lampre, but I believe it is over. They proposed only a one-year contract, I won’t accept,”

“The market is open, Lance Armstrong, Astana, Sky and Rabobank want me, there is not a shortage of opportunities. To race with Lance [Armstrong at new team RadioShack] would be fantastic.”

he told La Gazzetta dello Sport.

He is currently riding the Tour de Pologne and then will ride the Vuelta a España with Damiano Cunego afterwards.ballan_pologna

Chilled Brussel Sprouts with Feta in a Garlic Lemon Vinagrette

Chilled Brussel Sprouts with Tomatoe Olive Oil Lemon and FetaMost people find Brussel sprouts less than desirable.  Though I do not share that same sentiment, I have looked for way and means to dress them in different tastes to bring them to a wider audience.  This recipe is one such iteration on the concept, this time making it a summer dish and serving them cold!

Serves 4

Time 30 minutes then chill till cold

Ingredients

  • 1/2 lb of brussel sprouts
  • Israeli or French Feta (as much as you want
  • 1 cups Organic diced tomatoes
  • 1 cloves minced garlic (preferably through a press)
  • 3 Tablespoons Organic Lemon Juice Concentrate
  • 2 Tablespoons Extra Virgin Olive Oil
  • 1 tablespoon Organic Thyme (fresh if you can source it)
  • 1 teaspoon ground coriander
  • 1/2 teaspoon coriander (or 1/4 cup of fresh Organic Cilantro)
  • 1/4 to 1/2 teaspoon Sea Salt
  • 1/2 teaspoon ground peppercorns

Combine Cut off the end s of the Brusel Spouts and discard, then cut them in half (so that you split the stem in half.  Discard any leaves that fall off at this point as wellsteam the brussel sprouts till they are bright green.  Remove them immediately from the heat and run them under cold water so they stop cooking. all of the ingredients in a large bowl.

Mix the remaining ingrediants, except the feta in a small bowl.  Pour the sauce over the brussell sprouts and top with as much feta as desired.  Garnish with fresh cilantro to taste.

Serve chilled