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 nu...

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...

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 
N...

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.......

FAST!!!!!!

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 :)...

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 fearl...

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.

Ano...

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, includin...

February 7, 2019


Quinoa (pronounced KEEN-wah) is a seed from a weed-like plant named goosefoot. It is a food that has been a part of the diet in the Andes region of South America for thousands of years. It was first cultivated by the Incas and was prevalent in their food culture. 

For those folks who don't eat meat or animal products it's a great source of protein. It provides all nine essential amino acids, making it a complete protein which is rare in a plant. One cup of cooked quinoa contains 8 grams of protein, 5 grams of fiber, 39 grams of carbohydrates and 4 grams of fat. Also a good source of iron, calcium, vitamin E and magnesium. Oh and it's gluten-free and almost always organic.  

Quinoa is very easy to cook in just about 10 to 15 minutes. Simply cover the seeds with water, bring to a boi...

December 3, 2018

Whiz together, turmeric, ginger, carrot and banana to form this perfect post workout, (or anytime) golden "go-to" elixir. Incorporate this smoothie into your nutrition plan this winter and come springtime you won't wish you had. It's delicious! Your taste buds and body will thank you :)

Turmeric and ginger are included for their anti-inflammatory and healing properties, the banana to replenish or top-off glycogen stores and carrot for its antioxidant content as well as eye health. The dash of black pepper increases the bioavailability of the curcumin (polyphenol in turmeric) making this smoothie what I am calling the Golden "Go-To." This easy to make recipe checks all the boxes and tastes outstanding. 


In middle eastern and oriental traditional medicine, tur...

November 2, 2018

It's easy to make your own almond butter at home. Requires just one ingredient and a blender. Super simple! A wonderful gift idea as we head towards the holiday season.

Additionally, almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. Some of the health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss. All things considered, almonds are as close to perfect as a food can get.

 

Remember a little goes a long way... one serving is equivalent to a tablespoon.

First step is... buy a bag of raw (organic if possible) almonds which is typically about 450 to 500 grams. I buy mine when they are on sale ;)

Simply spread the almonds onto a baking tray lined with parchm...

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