June 10, 2020

Customizable tortillas are now within my reach... and soon they'll be within yours!

If you have a hankering for tortillas but don't want to consume substandard oils or toil away at the stove for hours, this recipe is for you!

Just three ingredients and no oil needed... or for that matter, wanted. The key ingredient is white, yellow or blue organic masa harina (corn flour). Add sea salt and water... that's it folks! 

I purchased a 2 lb bag of organic yellow masa harina stone-ground corn flour. The brand I picked up online was Gold Mine with the simple ingredient list of organic yellow corn and a trace of lime. My kind of list :)

Making the tortilla dough starts with mixing the masa harina flour with a little bit of sea salt then add warm-hot water slowly as you mix. The dough needs to be moist but not so wet that it sticks to your hands wh...

April 7, 2020

Who doesn't love pancakes? And if you don't, come on, seriously?

The only thing stopping us from making pancakes is either lack of time or the dreaded thought of a blood sugar spike, right? Not anymore folks!

These cakes take about 20 minutes from start to finish. This means they can easily be made on hurried days or they take your lazy mornings to a whole new level of awesomeness. All you need are 4 ingredients, 1 mixing bowl, 1 fork or whisk and some water.  You've got this. 

My dad used to make us pancakes before school but he was an early riser and somehow managed to make those cakes before 5am.

The good news is you can sleep in...

This cake recipe takes that old classic batter mix and time warps it to meet todays standards. What we have here is efficiency and nutrient density. Breakfast is serious business.
The main prote...

April 5, 2020

The expression, "trust your gut" could not be more accurate when associated with immunity.

On March 12, 2020 the coronavirus outbreak was officially labelled a pandemic by the World Health Organization (WHO).

An infection from the coronavirus can be a formidable threat to anyone – but older folks are in greater danger. Why? Historically the older we get, typically the weaker our immune systems become. But people of any age who have serious underlying medical conditions are at a higher risk for severe illness.

QUESTION: What do we do to boost our immunity? 
ANSWER: It starts with what we eat.

The important link between diet, gut bacteria and immunity cannot be underestimated.


Gut health and the immune system are inextricably linked, with 70 to 80 percent of immune tissue residing in the digestive system. How our bodies feel a...

March 27, 2020

Cottage cheese was the rising star in the 1970's ("the golden era of cottage cheese") and  quickly became all the rage in the American household. Is America ready to love cottage cheese again?  

Heck yeah! 

Currently a neglected staple at the salad bar and something your grandmother (or Mom depending on your age ;) ate with cantaloupe, right? Yes, a relic of a decades-old diet culture, but as the yogurt boom levels off, it may be ripe for a revival. Finally, justice for cottage cheese! 

Did you know that during the mid 1970's there was more than a billion pounds of the stuff being produced a year? This was before the rise of yogurt which, as recently as 1962, Dannon had still been pleading with Americans to try, just once, please.

My favorite, go-to cottage cheese brand is Good Culture, a company that uses milk from grass-fed cows, with the r...

December 14, 2019

And if those stats don't WOW you then this might....

If Becky had been racing in the Professional Women's category she would have taken 9th place (Top 10) and... she is 48 years young! More than 10 years older than the thirty-something women in the professional grouping. Are you WOW'ed yet? I am!

Ironman Cozumel "topped-off" a phenomenal 2019 triathlon race season for Becky Paige. Simply put, the icing on the cake and a cherry on-top.... "please" and "thank you!" All food puns, intended :)

She chalked up podium performances against top level competition all season long, at Age Group National and World level events. And in ALL triathlon distances, this includes Sprint, Olympic, 70.3 and Ironman. No kidding!

2019 Race Stats:
Ironman 70.3 St. George, Utah:
1st Place, 4:52:46 
Nationals, Cleveland Ohio:
3rd Place - Sprint, 1:11:22
3rd Place - Olympic...

October 11, 2019

From the moment we take our first breath to the day we take our last, our bodies are working hard to defend our health.

If we look to scientific research today around food, we can discover how what we eat can enhance our bodies ability to protect and regenerate itself. Our grocery store can become our drugstore if we look to the scientific research. 

Food as medicine is not a new concept. Indigenous people from around the world have looked at food as a precious substance, a source of renewal and a health-keeping scorecard. Not only to just survive but to do good for the self. 

All of the defense systems in our bodies are our personal "security systems." These special forces work around the clock, constantly patrolling, making sure everything is functioning smoothly so that we are safe inside. 

Let's take a quick look back to before you were born to find some evid...

June 10, 2019

Becky's comment after the race... "I have never felt so good during the run section of a triathlon - EVER!" 

My comment as I watched her live run splits posting via the Ironman website...
"SLOW THE HECK DOWN!" Obviously the opposite of what you would expect to be saying, as you cheer an athlete on, but she was running so fast.... roughly 15 minutes ahead of the second place woman. She just kept going..... and going..... and going..... and going.......


Becky never slowed down which is atypical in an endurance event especially of this length! She ran the second fastest overall amateur female run split of the day for the half marathon in a blistering 7:10 min/mile pace. Remarkable! Or more like, sensational to say the least! Oh and... she's 48 years young.... just saying :)

First I'll recap Becky's race then I will explain the ro...

May 2, 2019

Early this year, Janos Mako purchased a sleek Trek Madone carbon road bike and then came to the InsideOut Lab to perform bike to run metabolic assessments. This was all part of his plan for the upcoming race season. Janos' first race would be the USAT age group Duathlon National Championships in Greenville South Carolina. This early season race would kick-off his 2019 race season. Results = A+ score!

At the Duathlon National Championships his primary race would be the draft-legal sprint that took place on Saturday April 13. The course consisted of a 5k run, 18k bike and a final 2.85k run. Janos would make it a two-day flight-of-fancy and take on an additional challenge, competing again the following day in the Olympic distance race – 8.45k run, 39k bike, 4.5k run. Resilient and fearless? Yes! 

Makos' Sprint race went like th...

April 30, 2019

Orange peels and green bananas: Eat 'em or leave 'em?

Orange peels are not poisonous, and can pack a big flavor punch. Eating the peel, will also give you a good amount of nutrients and more fiber than the fruit inside.

Additionally, orange peels contain several B vitamins, vitamins C and A as well as calcium. The pith of the orange — the white part between the skin and fruit — can be sour or bitter and contains just as much vitamin C as the fruit itself, with a good deal of fiber. 

Orange peels are rich in flavonoids, which contribute to many of their health benefits. Flavonoids are antioxidant compounds found in certain fruits, vegetables, herbs, and spices and known for their role in helping to prevent chronic diseases. Also known to lower blood pressure and reduce inflammation.

Another often overlooked fruit is the green banana. There are a number of he...

April 22, 2019

These chips could also be named "Rainbow" as the colors are stunning! But even better are how they taste. Flipping good!

These chips are super simple to throw together, and if you like crispy, salty and satisfying, these are for you. 

This recipe was inspired by the array of root vegetables currently in the produce section at my local supermarket.  A large black radish and a rutabaga caught my eye so I took one of each, then I glanced over to the mound of various potatoes and saw the organic purple sweet potatoes calling my name. I heard the calling and promptly added a few to my basket ;)

Next time I make these chips I will use just the rutabaga as I found the taste of these spectacular. Not to mention their nutritional value, with a wealth of important minerals, including zinc, calcium, magnesium, manganese, and phosphorus, all of which play...

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