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EZ High-PROTEIN Seafood! tastes great too!!


High Protein Lemon Pepper Shrimp Scampi

Over spring break, I had the pleasure of visiting the wonderful town of Naples Florida.  Naples is a mostly quiet Florida town (except for the holidays and spring break) which is nestled gulf side in southern Florida.  I love fresh seafood, so I decided to find something that tasted great, while adding multiple health benefits.  Usually, I’m not a big shrimp-guy, but when I saw this recipe I knew I wanted to try something different.  For the recipe and nutrition info, please scroll to the bottom of this post.

Since it was vacation, I decided to procrastinate for a few hours with a trip to Naples Zoo.  I’m glad I made it out alive!

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OK, now for the food.  Here you will find pictures of my experience making the meal.  I certainly don’t claim to be a chef.  This is simply a depiction of an average guy making a great meal!

I decided to use brown rice instead of orzo

measure out 1 cup of orzo (or brown rice)

place a small amount of butter into a pan and begin cooking the shrimp (I forgot to thaw the shrimp, so I started with high heat, then switched to low heat). Shrimp cooks REALLY fast so make sure you don’t overcook!

speed up the process by boiling rice and cooking shrimp at the same time!

time to chop the garlic and parsley

add garlic and parsley to rice and shrimp

Since the shrimp wasn’t thawed, there was a lot of extra water in the pan that needed to be drained before eating, hence the strainer

20 minutes later, its ready to eat!


• 1 cup uncooked orzo

• 2 tablespoons chopped fresh parsley
• 1/2 teaspoon salt, divided
• 7 teaspoons unsalted butter, divided
• 1 1/2 pounds peeled and deveined
jumbo shrimp
• 2 teaspoons minced fresh garlic
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon freshly ground black

1. Cook orzo according to package
directions, omitting salt and fat.
Drain. Place orzo in a medium bowl.
Stir in parsley and 1/4 teaspoon salt;
cover and keep warm.
2. While orzo cooks, melt 1 tablespoon
butter in a large nonstick skillet over
medium-high heat. Sprinkle shrimp
with remaining 1/4 teaspoon salt. Add
half of shrimp to pan; sauté 2 minutes
or until almost done. Transfer shrimp
to a plate. Melt 1 teaspoon butter in
pan. Add remaining shrimp to pan;
sauté 2 minutes or until almost done.
Transfer to plate.
3. Melt remaining 1 tablespoon butter in
pan. Add garlic to pan; cook 30
seconds, stirring constantly. Stir in
shrimp, juice and pepper; cook 1
minute or until shrimp are done.

Nutritional Information
Amount per serving
• Calories: 403
• Fat: 10.4 g
• Saturated fat: 4.8 g
• Monounsaturated fat: 2.2 g
• Polyunsaturated fat: 1.4 g
• Protein: 40.1 g
• Carbohydrate: 34.7 g
• Fiber: 1.7 g
• Cholesterol: 276 mg
• Iron: 4.3 mg
• Sodium: 549 mg
• Calcium: 97 mg


What motivates you?

February is the month many people decide to give up on their New Year’s Resolution because their bored, tired, or unmotivated; the initial excitement of a fresh start fades because the difficulty of life consumes them. Most psychologists agree that it takes grit to accomplish a tough goal, but many well-educated and successful people still struggle to accomplish certain goals. Weight loss is the perfect example…the overweight physician, lawyer, salesman or executive. They’re all successful in some areas, but not all areas of life. After working with hundreds of clients, I can tell you that losing weight certainly takes grit to say no to food temptation, but it also takes something else: avoiding EGO DEPLETION. That is, attaining a healthy work-life balance so that your mind stays fresh and your self-control muscles are sharp, even after a hard day.

Tim Ferriss, author the the New York Times best seller, the Four Hour Body, poses this question: are you more likely to eat an entire pizza on a Friday night after a long, hard week, or on a Sunday evening after a restful weekend? For most, its on a Friday night because the brain has exhausted its “self-control muscles.” He then gives us a few tips to help deal with temptation.

1. Acknowledge that you’re stressed: this will help you know you’re at risk to make bad choices and take precaution against them.

2. Evade ego-depletion with the occasional reward: sometimes it helps to plan the occasional cheat meal or purchase. The key is to plan ahead how much you’re going to splurge so you don’t over do it and avoid impulsiveness.

3. Know thyself: its good to know what your temptations are so you can set a “trip-wire” and stop yourself from making bad decisions. If your temptation is doughnuts, make them less accessible. Don’t buy a whole box and keep them in your pantry, try to plan ahead. If you want a doughnut, plan when you’ll eat it and don’t buy in bulk. Its better to pay a little more for a single doughnut than consume the whole box and feel guilty.

You can read more at his blog,

Personally, I use several techniques to stay motivated.

For work, I love to listen to podcasts while I drive or workout. Some of my favorites include Seth Godin, Dave Ramsey, and John Lee Dumas’ “Entrepreneur on Fire.”

For health, I like to sign up for races (triathlons, half marathons, etc). The pressure of having a race on my calendar forces me to prepare for something. A triathlon is enough to “scare” me and get moving, even when I don’t feel like it. I also use This site is great for workout partners to maintain “social accountability.”

Finally, I want to know what motivates you! The best answers will be shared in a post next month, so if you’ve got motivation tips, please share on the link below!

Want to dig deeper? Here are some great additional articles on strengthening your self-control and avoiding temptation.

This has a great top 7 list on willpower!

a google search: the science of motivation:


Is it OK to Stink?

Life, Liberty, and the Pursuit of Happiness…do you have a MORAL obligation to be your best?

For 2014, my question is:  how can I be the best human-being possible?  If you ask yourself that question, then you will learn that yes, it is immoral to not give your best work every day.  Who is the benefactor of your slothfulness?  Your spouse, your kids, your employer, and yourself! 

America was founded on people that realized it was wrong for a system to prevent them from fulfilling their potential.  They took risks, fought, and died so that we might have the blessing of freedom.  What would happen if Martin Luther King Jr.  decided to not take a risk?  Aside from the fact that you wouldn’t get a 3-day weekend in January, this country might not have the great systems, economics, and culture that we have today.  You owe it to yourself, family, and fellow human beings to be the best version of yourself as often as you can.

I believe that, for most Americans, this starts with a balanced life-style that embraces healthy relationships and sound nutritional, exercise, and sleep habits.  Once you have good health and a strong support system, you can move, with great speed, towards your potential.  It’s still early in 2014, so why not try this?  Spend at least one full day per week with loved ones (and at least an hour a day socializing).  You’ve heard this hundreds of times, but try to spend at least 20 minutes per day moving vigorously, and make sure you’re getting optimal level of sleep.  Enjoy foods that you love, but enjoy them in smaller portions or perhaps try a healthier version of something not-so-healthy.

This weekend we honor the memory of a great man who had a vision for something amazing; he envisioned freedom not just for African-Americans, but for everyone. 

Thank you, Martin.

Peer pressure and SMART Goals

For New Year’s Resolutions, I find that people treat goal-setting as a private matter and are too scared to share their hopes and dreams with friends.  Our individualistic culture encourages us to be the Lone Ranger and “go it alone.”  But, there’s certain things we just can’t get done without the support of a trusted friend.  Plus, psychologists, personal trainers, and economists often say the power of accountability is one of the most useful methods to accomplish goals.  But, before you annoy your spouse or friend with some crazy fantasy, you must learn how to practically approach your goal so they know how to best support you.

To get started, I recommend the SMART method, which stands for:

*Specific, Measurable, Actionable, Realistic, and Time-based.*

Let’s go through each one to define them…

1.)     Specific: say you want to run a 5K (3.1 miles) at a certain speed

  1. Good = I’d like to run an 18 min 5K
  1. Bad = I’d like to run a fast 5K.  It’s bad because it’s not definable.

2.)    Measurable: say you want to increase your salary

  1.  Good = I’d like to make $10,000 in one month.  Good could also be, I’d like to run an 18 minute 5K in 5 months after losing 8 pounds and training 5 times per week with a running coach.
  1. Bad = I would like to make more money.  How much money?  In how much time?

 3.)    Actionable: say you want to be a millionaire

  1. Good = I want to be a millionaire when I retire, so I will invest 15% of my income into mutual funds for the next 20 years.  If we relate this to health, you wouldn’t want to say I’ll lose 10 pounds in one week (although possible, this is certainly not sustainable nor healthy). You could say, I will lose two pounds per week so that in five weeks I will lose 10 pounds.
  2. Bad = I want to win the lottery so I can be a millionaire.  The only action you can take with this is to buy lottery tickets.  It’s not specific or measurable because we don’t know how many you need to buy to win a million dollars.  It’s also not realistic because “the house always wins.”

4.)    Realistic and Rewards-based:

Reward:  You wouldn’t want to reward your weight loss by eating a whole box of Oreos, but maybe you want to buy a new pair of workout shoes or a yoga mat as an appropriate reward.

Realistic:  “Although I’m an administrative assistant now, I want to be the CEO of the fortune 500 company I work for in 3 years.”   The time-frame here is not realistic.  What this person could say is, “I want to find new ways to create value for this company.  In six months I’d like to have a performance review and ask for a relevant promotion.  While I do this, I might get a Master’s degree in Business or Leadership.   If this works well, perhaps in 10 years I could be the CEO of this company.”

5.)    Time-based: this might be the best and worst part of SMART goals. Time deadlines force you to ACT.  Taking action is painful because it requires you to dive head first into your goals and give them your best effort.  They also force you to prepare early so that you’re not rushing at the last minute.  This is painful because if you take appropriate risks, your goals are difficult enough that there’s no guarantee they’ll work.  I use to struggle with this a lot because I would get inpatient not knowing for sure or frustrated that I’m putting all my time and effort into something that might not work perfectly.  But, the bigger the goal, the bigger the risk, and the bigger the reward if you make it (or even get close).  I believe we all have a personal obligation to be the best human beings possible.  This is a moral obligation and there’s no grey area here; either you’re busting your ass to do your very best or your wasting your life, period!  Set a goal, give it a deadline, and MOVE!  Don’t wait to get started, do it as soon as you can.

Now, let’s bring smart goals and peer pressure full-circle.  How can we apply them together?  I believe you should find someone who has similar goals so you can share the journey and perhaps some friendly competition.  Having someone struggle with you improves your focus, your effort, and ends up making the whole process less painful because you have the joy of fellowship along your path to greatness.  These people you choose will give you powers to say yes to the right things and now to the wrong things.  Below are several ways I use

Accountability tools to help me stay on strack:

Triathlon club to push me with workout variety and intensity.  They also help me not skip workouts when I feel tired.

-Personal workout buddy who happens to be a US Marine that holds me accountable for weighing in weekly through

-My wife who keeps me accountable to not drink too much or not spend too much money.  She also keep me on track with my career goals.

-Friends who are financially responsible.  I choose not to spend time with people that are materialistic.  This helps me stay focused on enjoying their friendship and encourages me not to feel pressure to “keep up with the Jones.

Setting SMART goals and having peer pressure is extremely powerful.  That’s why I organize team challenges for the school districts I serve with corporate wellness programs.  Team efforts help the teachers and bus drivers encourage and occasionally reproof each other.  When the challenge is taken seriously and the team is fully engaged, the staff are much more likely to reach their goal compared to if they tried it on their own.  I am also a personal trainer and I know for a fact that when people set fitness goals as a group, they are much more likely to attain goals than if they tried to do it individually.  So, I do encourage you to SET GOALS FOR 2014, but when you do, use SMART GOALS and an accountability partner as this will greatly improve your chance of success!


Gaining weight during the holidays

holiday temptaion

This fall I told myself I wouldn’t gain any weight during the holidays. I told myself I’d maintain the 15 pounds of weight loss that I achieved earlier in 2013. But after a dozen or so parties (Sunday football, Thanksgiving, and Christmas dinners) the food got the best of me. Now, six pounds heavier, I can confidently say that the food was worth it! I had a wonderful time with friends and family and I’m now concluding my final day of Christmas vacation in Naples Florida with plans get back on track when I return.

The key to holiday weight gain is not letting yourself feel guilty when you overdo it. Feeling guilty will eventually cause you to feel hopeless. Hopelessness will lead to a “crash and burn” mentality, which makes it much harder to rebound back to your goal weight. You’re better off enjoying certain food at special events than letting fear ruin your holiday joy. Before I go to a party where I know there will be lots of food, I like to have a mental plan on how much I’ll eat and what types of foods I’ll say no to. In addition to this, I make sure I get a workout in and had plenty of healthy food (fruits and veggies) before the party. After the holidays, I plan to use the following tips to get back to my goal weight:

1. Find a workout buddy. Having someone hold you accountable with your food and workouts will make it much easier to succeed in the long run.

2. Weigh yourself daily. Chances are, if you’re avoiding the scale, you’re avoiding the truth. Unless you have an eating disorder, the scale will tell you the truth about your progress. But, BEWARE, some weight loss and gain is due to fluids, so I recommend a weekly inches measurement (stomach for men, stomach and hips for women) to check that you’re losing fat as well. 2-3 pounds of weight loss per week is ideal to prevent muscle loss.

3. Eat healthy carbs (fruit, whole grains, beans/legumes) during the day and recovery foods at night. Carbs during the day will improve your physical energy and mental focus, while protein and veggies for dinner will repair damage to bodily tissues and keep you full longer to prevent late night snacking.

4. Limit alcohol. Max of 2 drinks per day for men and 1 for women during the week. One or two drinks can help you unwind after work, but more than that can slow your metabolism and wreck your fitness progress.

I believe that if you practice these tips on a weekly basis, you’ll be on your way to being your best self through better health!

Healthy Habits 101: a proven plan to improve your energy and reduce body fat

User:Extremepullup performing a one-armed pull...

Healthy habits are key to being your best self.  They set up the foundation needed for long-term success.  Healthy habits start with physical health because it gives you strength in every other area of your life.  Below is a plan I recommend to anyone looking for more focus, energy, and happiness.

1.  Sleep minimum 7 hrs per day (down to 6 on days you gotta crush it, but no less without a 20 minute power nap)

2.  10-15 glasses H2O per day (more than 20 glasses if your over 200 lbs, around 8 if you’re under 150 lbs)

4. 5-10 servings of FRUITS AND VEGGIES per day (a smoothie helps will get you 3-4 servings in one glass)

4.  30 minutes of moderate intensity cardio per day, or 20 minutes high intensity cardio-circuit weight training 5 days per week (think high rep push ups, pull ups, squats, burpees, etc with very little break and moving continuously)

5. eat 0.8-1gram protein per pound body weight per day.  Basically, I weigh 175, so I shoot for ~140 grams PRO per day.

Notice that sleep and hydration come before anything else.  I  don’t get this right everyday, but average 3-4 days a week with this schedule.  I  enjoy chips and caso, candy, and the occassional beer or wine, but the key is moderation.  If you can enjoy these things in small portions while putting plenty of effort towards the 5 healthy behaviors, then you will succeed.

If you’ve got a resolution for 2014, then I’d recommend that you’d start with this.  If you hope to sustain goals in any area of life,  this list will be your starting point because it will provide the energy needed to dig deep when times get tough (and they will).

The Power of “NO!” to Reach your Full Potential


Using NO is one of the best methods to accomplish your goal.  When you say appropriately say no, you unleash a world of potential called better.  Think about it:  when you say no to that 2nd doughnut (or 4th beer), that impulse purchase and that negative/judgmental thought, you tap into a deeper power of productivity.

This year I experienced higher levels of productivity when I began to say no more often.  I learned to say no when I decided to lose 15 pounds.  I continued to say no when I decided not to drink alcohol on Monday evenings.  I strengthened my no when I decided not to skip workouts or overeat and it qualified me for the 2014 Triathlon Age Group Nationals.  No gave me the power to say yes to the things I truly wanted.  Now that I’m learning how to use NO to get my true YES (think of it as a personal compass, like True North), I realize how important it is to cut out anything that gets in the way of my true desires.  I still struggle and make daily mistakes, but by gently returning focus to the things that are most important to me will prevent any crash and burn mistakes that I’ve made in the past.

For 2014, I’ve already decided what my top 5 goals will be (pertaining to career, physical health/athletics, relationships, and personal development) and now need to plan the actions that will get the results I want.  I know I will make mistakes along the way, and there’s a chance I won’t accomplish all 5, but that’s not the point.  The point is to strive valiantly towards work worth doing and be willing to make a mistake.  Saying no to the thing that’s slowing you down will prevent foolish time wasting.  Saying no to distractions and indulgences will also improve your discipline and self-control, which are key ingredients to releasing your true potential.  I would encourage you to set some challenging goals for 2014 (something that scares you) and then find a few things in your life that you could cut out to help you accomplish that.  Even if you do make a mistake, I guarantee it will be better than doing nothing!

the ONE NUTRIENT you need, but might be lacking…

Structure of glutathione (GSH) under physiolog...

Structure of glutathione (GSH) under physiological conditions (Photo credit: Wikipedia)

There is one nutrient that your body needs, uses, and makes internally that has been rated the “King of Healthy Chemicals” and the “Mother of All Antioxidants.”  Have you heard of it?  This substance can help you reduce disease, slow aging, and improve your energy.  It can be synthesized naturally after you consume the amino acids L-cysteineL-glutamic acid, and glycine (I recommend taking an amino acid supplement).  What is this antioxidant?  It is  Glutathione (GSH) and is the main detoxifying agent in your body.  For more info on the science and health benefits of this chemical, click here.

Glutathione is essential for every cell in your entire body.  It is responsible for neutralizing free-radicals (the chemicals that cause aging), and strengthens your immune, nervous, respiratory and digestive systems.  GSH can also help prevent cancer by improving DNA synthesis (see DNA replication here).

So how can you improve your GSH levels?  There are a few ways, but be warned: taking GSH orally as a supplement has not been shown to be effective because it is not well absorbed in the digestive tract.  However, consuming foods and supplements with cysteine have been shown effective to naturally raise your body’s level of GSH.

And why should you consider eating foods or taking supplements that improve your GSH? Because low levels of GSH are associated with high oxidative stress.  Oxidative stress has been correlated with schizophrenia, bipolar disorder, depression, Parkinson’s and Alzheimer’s disease; it can also lead to chronic fatigue syndrome (CFS), cancer, heart disease and low immunity.

Personally, I didn’t realize the importance of this vital substance until I read the book Ultramind Solultion by Mark Hyman, MD.   Dr. Hyman explains this vital nutrient, its benefits, and how to naturally improve your GSH levels here.  In his article to the Huffington Post, he gives 10 practical tips to naturally improve glutathione, like eating more fruits and veggies, exercising, and consuming specific nutrients (alpha lipoic acid, vitamins C&B, and cysteine).

In summary, I recommend taking a multivitamin supplement, a fish oil supplement, an amino acid supplement (with cysteine), eating 6-7 servings of fruits and veggies, and exercising 5 hours per week (3 hours of cardio and 2 hours of strength training) to maximize your ability to raise GSH levels naturally.


Summer Fish Tacos with Watermelon Salsa

I absolutely love fish tacos!  One of my favorite dinner dates with my wife is going to Chedders and ordering their fried fish tacos with french fries and a margarita…but, that’s a meal you know you need to “save up” your caloric balance so you don’t gain too much fat.  I recommend a triathlon “brick” which is an hour long bike, a 30 minute run, and a final 10 minutes of push ups and pull ups to afford a meal like that.

For this meal, you don’t need to worry too much about total calories.  In fact, if you follow Food Network’s instructions, your consume a total of 437 calories.  For more inforation and official cooking directions for this delicious meal, please click here: fish tacos with watermelon salsa.    And, see below for my cooking experience =p …

1.  Chop watermelon for salsa

1. Chop watermelon for salsa

2.  chop red onion for salsa

2. chop red onion for salsa

3.  Mix watermelon, diced red pepper, red onion, cilantro, cummin spice, oil and vinegar into large bowl

3. Mix watermelon, diced red pepper, red onion, cilantro, cummin spice, oil and vinegar into large bowl

4.  Pre-heat oven and take fish out of bag.  Instead of bass mentioned in original recipe, I used yummy tilapia

4. Pre-heat oven and take fish out of bag. Instead of bass mentioned in original recipe, I used yummy tilapia

gather seasonings to cook fish with

5.  gather seasonings to cook fish with

after cooking fish 8-10 minutes, you're almost done!

6.  after cooking fish 8-10 minutes, you’re almost done!

7.  Low carb organic wheat tortillas

7. Low carb organic wheat tortillas

8.  Go Green!  time for lime and avacado =)

8. Go Green! time for lime and avacado =)

9.  finished and ready to eat

9. finished and ready to eat

Carrots and Sticks…ROUND 2!

This is a follow up from the original Carrots and Sticks posted a few weeks ago…

On Wednesday, June 26th I can confidently say that I hit my goal…almost!  My success rate was 80%, meaning that I hit my weekly goal weight 4/5 times.  I started at 183 pounds, and averaged 1.6 pounds lost per week, with an end of 175 (instead of 173).  Four days after the challenge ended, I did a triathlon in St. Louis.  I could definitely tell that the weight loss made a difference because I had my fastest bike and run time ever!  It was great to hear my wife say, “you look awesome!”

After the race I took a break from the strenous eating, but  over-did it a little.  On Monday morning, after a weekend full of beer and fried food, I weighed  178 pounds.  I have another triathlon in 2 weeks and I’m committed to hitting my original goal of 173 lbs before this race.  After this challenge, I plan to take one week off, then put some money at risk and commit to staying under 175 pounds for eight weeks.  My hope is to get my body comfortable with this new weight as I settle into long-term, healthier eating habits.  Pressuring yourself with a sense of urgency is a tool Olympic athletes use to stay on consistent.  I used intense focus to become debt-free and I plan to use the same method to increase my physical ability, health, and longevity.


pizza 1

Gettin’ all ingredients ready pizza 5 Saute veggies

To see the original recipe and directions, please click here.  For aesthetics and taste, I added all-natural tomato sauce and put the cheese over the veggies instead of under.  Also, my wife doesn’t like onions or peppers, so notice the picture before the cheese has veggies on only 3/4 of the pizza dough.   

The pictures are  in order of how I prepared the meal.  This was my first time making pizza so it took me a while to figure out the dough, but eventually got it.  I was originally going to use the cheap $1 box of dough, but it was full of hydrogenated oils; I opted for the all natural, gluten free dough made out of whole grain rice.  Gluten-free is pretty much any food that doesn’t contain wheat and is beneficial for people with celiac disease.  Organic and all-natural food is always going to beat anything processed, refined, or full of preservatives.  Thus, the addition of all-natural tomato sauce greatly improves the nutrients in this pizza, even though it adds a minimal amount of calories (I think the taste is much better this way).

pizza 4 pizza 6 pizza 7 pizza 8 pizza 9 pizza 10 pizza2 pizza3 pizza 12 pizza 13 pizza 14the final pizza looked much better (and tasted better, too) than it did in this final picture.  The sauteed veggies with corn and cheese truly gave a texture of meat, but with much less calories and higher nutrient density than processed pepperoni or sausage.  If you want a deliciously healthy pizza to feed your family for a week, try this recipe!

Carrots vs. Sticks

5/29/13–Have you ever struggled with personal accountability?  This is, to do what you say you’re going to, when you sayHard Contract

you’re going to do it.  And, why is it some people have such great will power (e.g. they can quit smoking twice as fast as their “bar-buddies”)?  There are many potential answers to this question, but I think one key answer is social accountability. If you place certain tools (or people) in your life, your success can accelerate immensely.  For example, during my sophomore year of college I weighed 195 lbs. with about 16% body fat.  I knew I wasn’t in a good position to get a girlfriend, so I wanted to lose weight.  A friend of mine who was an accomplished runner (e.g. can run a 5K in 15 minutes!), dared me to start running and lose weight.  In about 6 weeks I lost 30 pounds, it was incredible! 

 Another time when accountability made a difference is when I got married.   My wife was a college athlete who had no student loans, while I had a massive pile of debt to clean up.  We set a goal to pay it in off 14 months and we ended up paying it in 16 months.  If I were to try this by myself, it would have taken me 40+ months to pay off because no one would have held me accountable.

 Since moving to KC four years ago, I forgot the power of personal accountability when it comes to physical health; thus, I gained about 15 pounds.  As a triathlete, I want to be as lean and strong as possible for optimal health and racing speed.  I’ve tried multiple times to lose weight, but had little success.    That’s when I decided read Carrots and Sticks by Ian Ayers.  Mr. Ayers is a Kansas City native who happens to be pretty smart.  He is an accomplished author, behavioral economist, and Yale Law Professor.    

 Ian is also the cofounder of  It’s a cool website that provides free accountability services.  The site allows you to make personal commitment contracts that help you reach your goals.   Since January I lost 5 lbs., but wanted to lose a bit more.  So, I decided to make a commitment contract to lose 10 lbs in 5 weeks (e.g. 183 lbs down to 173 lbs.).  I just finished week one and had a goal of 181 lbs., but this morning I weighed 179.5lbs!  My results were sent to my chosen contract referee for verification.  My referee happens to be my triathlete training partner and ex-U.S. Marine so I knew I’d have some accountability.  To strengthen the “stick” of this contract, you can opt to choose an anti-charity that you give money to if you don’t reach your goal.  An anti-charity is an organization you don’t agree with (e.g. American Abortion Society, the National Rifle Associational, the Democratic Party, etc.).  I decided to put a small amount of money on the line that will go to my “anti-charity” if I don’t hit my goal. 

 Now I have three levels of accountability: my contract referee, my anti-charity, and now this blog post.   Meaning, I have to answer anyone that asks whether I hit my goal weight of 173 pounds by June 26th.  The pressure of this is much higher than any past “secret” goal I set for myself and I predict that it will almost guarantee my success.  Plus, next week at work, our school district starts their six-week summer challenge called “Maintain Don’t Gain” which focuses on sustaining healthy habits.  If I hit my goal, I become a much more credible resource for our challengers.

 5/30/13–On June 26th  I plan to report my experience with the commitment contract.  Just this morning I weighed 178 pounds so I’m delighted to share more details if you wish to learn more about my commitment contract:

Happy National Women’s Health Week!

Female Triathlete

Happy National Women’s Health Week!


Since I didn’t wish everyone happy teacher’s week last week (or nurse’s week for our healthcare workers), I figure it’s a good time to batch the two together and wish all our ladies a very happy women’s health week!


This is a great time of year to refocus your health goals and prevent pesky/expensive medical problems before they start. This weekend I have my first triathlon of the season and I can tell you, the pressure of entering such an event forces me to focus fully on my health.  If your a female who wants to know where to start your focus, please check out this website: The site offers a host of resources that range from cancer prevention to healthy pregnancies. Please bookmark this page to your home computer for frequent reference.


Additionally, offers an online medical library, a 24-hour nurse line, and many other sources that can help you stay healthy. Remember, an ounce of prevention is truly worth a pound of cure. To better understand preventative healthcare, please email me:  


Thank you and Happy Friday!

Perfection = Simplicity

Bruce Lee

Bruce Lee (Photo credit: Holton Gallery)

Perfection is acheived when there’s nothing else to take away. -French Proverb

“It’s not the daily increase but daily decrease. Hack away at the unessential. Simplicity is the key to brilliance.”
Bruce Lee

Great Simplicity/life quotes from a very cool dude:

Here’s his top 10:

  1. “Absorb what is useful, Discard what is not, Add what is uniquely your own.”
  2. “Choose the positive. You have choice, you are master of your attitude, choose the positive, the constructive. Optimism is a faith that leads to success.”
  3. “Don’t fear failure. Not failure, but low aim, is the crime. In great attempts it is glorious even to fail.”
  4. “Empty your mind; be formless, shapeless – like water. Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend.”
  5. “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”
  6. “It’s not the daily increase but daily decrease. Hack away at the unessential.”
  7. “Mistakes are always forgivable, if one has the courage to admit them.”
  8. “To hell with circumstances; I create opportunities.”
  9. “What is” is more important than ‘what should be.’ Too many people are looking at ‘what is’ from a position of thinking ‘what should be’.”
  10. “When one has reached maturity in the art, one will have a formless form. It is like ice dissolving in water. When one has no form, one can be all forms; when one has no style, he can fit in with any style.”

Like Chinese food?

Please see original recipe here:  Honey Cashew Chicken with Rice.

I LOVE healthy Chinese food!  Of all the meals I’ve put on here, this  is my favorite! I’m a minimalist who loves saving time/$, so I deviated a little from the original.  Instead of making a grocery run, I simply used what was in my cupboards. The meal was a bit creative and turned out much better than I anticipated.  I loved how the flavors blended and the meal was nutritious, low in calories, and high in protein.  Plus, the morning before making the meal I raced in a triathlon, so it was the perfect recovery meal!

1.  Get ready to boil rice.1. Get ready to boil rice.

seasonings2.  prep seasonings

chop veggies, add cashews, sun flowers seeds and seasonings, add head and mix

chop veggies, add cashews, sun flowers seeds and seasonings, add head and mix

put ingredients in a bowl and eat

put ingredients in a bowl and eat

want to save on groceries?

Prepare your sRelated ar