Wednesday, 25 January 2012 11:44

Frugal Grocer - Week #3

We have entered into Week #4 of the Frugal Grocer and I am going back to review Week #3 for you.  Before we get to that I would like to point out that in the top right hand menu bar I have added the Frugal Grocer as well as having a drop down for recipes.  As we go through the weeks I will be highlighting one of the meals I made and providing you the recipe.  If you need the recipe 6 weeks from now and remember that it was a breakfast item all you have to do is go to the menu for Frugal Grocer and then click on the link for Breakfast Recipes.  Fairly simple wouldn't you agree? So this week was a resounding success in that I spent a total of $41.55 and made 15 meals directly from these ingredients.  I also made another 5 meals from ingredients purchased in previous weeks which would include dry beans, rice cakes, quinoa and granola to name a few.  Let's just use the 15 meals for $41.55 as our basis for computing the per meal cost:  $2.77.  Take that McDonald's dollar menu!!!!! I will say that I am fortunate to work from home so that I can make my meals as necessary and that certainly helps.  That being said (this is my newest set of words similar to at the end of the day and I'm already getting sick of it) the meals that I make are not time consuming and can be whipped together pretty quickly. Along these lines I received an email yesterday from Made Just Right by Earth Balance titled Debunking The "Vegan is Expensive" Myth which was written by author Carolyn Scott-Hamilton.  It gives 5 tips for why Vegan is not expensive.  As a vegetarian I completely agree with her tips, but I will not be able to go vegan for one simple reason: I love honey.  If you follow the true meaning of vegan then honey is out and thus I can never be a vegan. Here are Carolyn's tips, but read the post for further explanation:
  • Buy in bulk
  • Make your own everything
  • Use frozen veggies
  • Beans and grains
  • Get creative
The recipe for this week will be for my Spinach Omelet and Sweet Potato Hash.  This was consumed for breakfast and then again later in the week for dinner. Ingredients: 2 eggs, 1/2 medium sweet potato (diced), 1 baby portabello mushroom (diced), 1/4 green pepper (diced), 1/4" Red Onion (diced), Hot Sauce, Bunch of Spinach, 1 Tbsp Coconut Oil (split) Directions:
  1. In medium skillet (or preferably cast iron pan) heat up 1/2 of the coconut oil.  Once it melts down toss in veggies (except spinach).  You should hear a sizzle immediately.
  2. Allow the veggies to cook down and get soft.  Toss them with wooden spoon to make sure all sided are browning.  Cook for 5 minutes.
  3. After about 5 minutes of cooking begin to heat up the remaining coconut oil.  Once it is heated up toss in spinach and allow to wilt.
  4. As spinach is wilting scramble the two eggs (add in milk - almond if vegetarian/vegan or dairy if not if you want them to be very fluffy).
  5. Pour egg mixture over top of the eggs and LEAVE THEM ALONE.  Do not touch them at all.  Let a crust form on the bottom.
  6. After 2-3 minutes of cooking lift up one edge and allow the egg to run onto pan and cook.  Do this until middle is almost devoid of liquid egg.
  7. With a spatula, or flip of the wrist, turn over eggs and allow to cook for a few more minutes.  Continue to stir veggies to make sure they do not burn.
  8. Plate veggies on one side and after flipping omelet  place eggs on the other.
  9. Sprinkle with hot sauce if you like and serve with one slice of homemade rye bread.
Nutritional Information (no bread included): 362 calories, 23g Fat, 23g Carbs, 5g Fiber, 18g Protein
[flagallery gid=5 name="FrugalGrocerWeek3"]

How Were You A Frugal Grocer This Week?

Can You Beat $2.77 Per Meal For A Week?  Let Me Know How You Did It.

Published in Uncategorized
Thursday, 01 September 2011 13:21

Athlete's Plate by Athletes

I am excited about today's featured athlete on the Athlete's Plate.  This week I am bringing you the photos of the one and only Emily of Run EMZ.  Emily was the first recipient of the old Athlete's Plate and you can see her original menu [HERE] and then compared it to what she ate in one day. I do not need to provide a background on Emily because she has a large following via her blog and Twitter but let me give you some information about her:
  1. She has a couple of belt buckles and is not afraid to show them to you.
  2. She once ran for 24 hours on the treadmill to help raise fund and awareness for The Sojourner Center.  This group helps those that are victims of domestic violence.
  3. She likes the number 4 or 44 or 444 or 4,444 or 44,444 or 444, get the point.
  4. She once ran in an event called Man V Horse.
  5. She is married to one tall Pita and is the mom to one P-Nut.
  6. She will be pulling me across the finish line at Rock N Roll Las Vegas as a member of Team Texas.  We plan on doing the Hammer Dance as we cross the line ahead of the 3:10 time so that we can qualify for Boston like men.
So without any further delay here is a day in the life of Emily via food photos:
I don't know what order she ate this in but she did tell me that her breakfast was the Vegetable Gazpacho soup.  When you look at Emily's daily food intake you can see that she gets enough protein and carbs but my one concern is the lack of fat in her diet.  She has some in the almonds but hardly anywhere else. One other thing we don't see is a 5 pound gummy bear but maybe she just avoided it on this day knowing she was taking picutres. Emily, thank you for being a willing participant in this little project of mine.  I truly appreciate it. If you want to have your blog and food featured here on CTER please contact me and we will take it from there.
Published in Athlete's Plate
Thursday, 14 July 2011 14:16

Athlete's Plate - July 14, 2011

The Athlete's Plate is back to feature another awesome blogger but before I give accolades don't forget that my very own athlete's plate was featured last week in pictures.  To see what I typically eat click [HERE] and then come back to read this menu. This blogger is flat out hilarious.  Every time I see her on Twitter I smile and prepare myself to laugh.  Her sense of humor is spot on and she does not allow life to get in the way of her having a good time.  There are snarky comments.  There are one word tweets.  The list goes on and on.  Her blog is real and so is she.  I have the feeling that if we ever cross paths in person that I would have tears rolling down my face from laughter. I am talking about none other than Katie from Run This Amazing Day.  If you are on Twitter (and if you're not....uhm why not?) then click here and start following her and then just re-tweet everything she says to me so I don't miss any of the laughter. UPDATE:  I wrote this last night and informed Katie via email that she was going to be featured today, and this morning I got an email in return that told me to read her blog today because she had an announcement.  Now I don't want to prevent you from going to her blog and reading the announcement or from finishing this menu but I can say this: I AM BOTH FIRED UP AND HAVE GOOSE BUMPS AT THE SAME TIME.  What an amazing announcement and I am so happy to have gotten the opportunity to connect with Katie via blogs and twitter.  Katie - You are awesome. Katie - I hope you enjoy this menu and laugh at how I put this together for you. 

Breakfast - Football French Toast

Ingredients: 2 slices Ener-G Brown Rice Bread, 1/4c HoneyMilk, 1 flax egg (1Tbs ground flax seed, 2-3 Tbs warm water), 2tsp cinnamon, 2Tbs Cherry Preserves, Choice of Fruit, 1tbs olive oil, Agave Nectar/Maple Syrup/Honey Servings: 1 Directions:

  1. Whisk HoneyMilk, Flax Egg and Cinnamon
  2. Dip bread into mixture and coat on both sides
  3. Heat olive oil and then add both slices of coated bread
  4. Cook on both sides until golden brown
  5. Serve with side of fruit and topped with cherry preserve and sweetner

AM Snack - Hoodie Hash Brown Omlette Cupcakes

Ingredients: 6 eggs, 4 asparagus spears (chopped), 1/4c mushrooms (chopped), 1/4c carrots (shredded), 1/4c onion (diced), 1 jalapeno (seeded and diced),  1/4c mozzarella cheese, 1 sweet potato Servings: 4-5 Directions:

  1. Preheat oven to 375*.
  2. Peel the sweet potato and then grate into a bowl.
  3. In a separate bowl whisk the eggs and then add in all vegetables and combine well.
  4. Spray 9 muffin slots with cooking spray.
  5. Place the grated sweet potato into the muffin tin evenly in all 9 cups.
  6. Pour egg mixture in each muffin tin until just to the top of the pan.
  7. Set in oven and bake until eggs set (approximately 20-25 minutes)
  8. Allow to cool a bit before removing.
  9. Serve 2-3 with tabasco sauce.

Lunch - Grilled Cheese

Ingredients: 2 slices ezekiel bread (thawed), 2 slices vegan cheese (swiss), 2 slices of roma tomato, 4 pieces of tempeh bacon (recipe here), 1Tbs Earth Balance Buttery Spread Servings: 1 Directions:

  1. Place a bit of the Earth Balance spread in the four corners of one slice of bread and place butter side down in pan and turn on heat.
  2. Place one slice of cheese, topped with tomato and tempeh bacon then other slice of cheese.
  3. Place the remainder of the Earth Balance spread on the other slice of bread (in the four corners) and top with butter side up.
  4. Once the bottom slice is golden brown flip over and cook on 2nd side (approximately 5 mintues) until golden brown.
  5. Remove from pan and slice in half to serve.

PM Snack - Dirt Pudding (recipe courtesy of

Ingredients: 1 pkg Oreo cookies (crushed), 1 bottle HoneyMilk Vanilla, 1pkg chocolate instant pudding mix, 8oz cool whip topping (thawed) Servings: Directions:  

  1. Put cookies into a sealable bag and close tightly.
  2. Using a rolling pin, roll and crush the cookies until crumbly. Set aside.
  3. Pour the milk and chocolate instant pudding mix into a large bowl.
  4. Whisk well until all of the pudding mix is dissolved.
  5. Let stand 5 minutes.
  6. Add the Cool Whip and 1/2 of the crushed cookies.
  7. Stir until well blended.
  8. Place a large spoonful of crushed cookies into the bottoms of the plastic cups.
  9. Add the pudding mixture on top of that until the cups are 3/4 full.
  10. Add 1 large gummy worm so that it is half in the cup and half hanging out of the cup.
  11. Spoon in more crushed cookie around the worm to hold it in place.
  12. Can top with Cool Whip if desired.
  13. Serve chilled.

Dinner - Penne Vodka Without Cream

Ingredients: 8oz Einkorn Penne, 1 15oz can diced tomatoes, 1 8oz can tomato paste, 1 pinch crushed red pepper, 1 container plain greek yogurt, grated parmesan cheese, 2oz vodka Servings: Directions:

  1. Bring pot of water to boil and add in einkorn pasta and cook for 13 minutes.
  2. In a pan heat up 1Tbs olive oil and add in diced tomatoes and tomato paste.
  3. Sprinkle in Italian Seasonings and allow to cook water out.
  4. Once water begins to cook out add in vodka and cook down to remove the alcohol.  If doing over an open flame remove from stove top and add vodka then place back so as to avoid flames.
  5. Once vodka has cooked down add in greek yogurt and combine well.
  6. Sprinkle in crushed red pepper and allow to simmer but not boil.
  7. After pasta is done cooking, strain and add directly to sauce.
  8. Plate and serve with parmesan sprinkled on top (feel free to add basil as well.)
Katie - I hope this menu is something that would knock your socks off.  I truly enjoy reading your posts and your tweets.  It is a day of laughter every time I come across your words.  Keep being you.  Now, your one task is to nominate a blogger for the next menu.
Published in Athlete's Plate
Friday, 08 July 2011 14:27

My Athlete's Plate

Yesterday the Athlete's Plate went on hiatus but I had asked a question about what type of pizza I should make for my date night with Karen.  The winner was Kale and Mozzarella,which I discovered from this recipe on Marcus Samuelsson's site. After putting together the post from yesterday I had the idea that I should actually take pictures of what I ate during the day and create my own personal Athlete's Plate to share with you. Please keep in mind my training load when looking at what I am eating.  If you are training less or more than I am then adjustments to your diet will need to be made.  This menu may be too little or too much in terms of the carbs you need to keep your energy up. To help you understand a little bit more I will provide you with my training from yesterday and what I did leading up to yesterday's meals: Yesterday consisted of 3450y swimming in 1 hour and 16 minutes.  That was followed by 1 hour on the trainer with 35 minutes steady and then a 10k Time Trial with 2 miles of recovery.  A fast transition and off for a 20 minute run at 10K pace (7:40/mile.) Including yesterday's training this week I have logged 10 hours and 46 minutes of work.  This time includes 9200y swimming in 3 hours 22 min; 76.26 miles on the bike in 4 hours 18 minutes and 16.41 miles running in 2 hours 20 minutes.  Toss in 45 minutes of strength and core work and you have my week to date (Mon-Thurs.) I hope you enjoy my menu and should you have any questions do not hesitate to ask me. 

Pre-Workout Breakfast - Brown Rice Cakes and Coffee

Ingredients: 2 Lundberg Brown Rice Cakes, 1Tbs Nutella, 1 medium banana, 8 oz black coffee Servings: 1 Directions:

  1. Spread nutella on the rice cakes
  2. Slice banana thinly and place on top of nutella (eat the remaining banana since there will be more after slicing)

Post-Workout Breakfast - Chocolate Raspberry Filled Pancake Cupcakes

Ingredients: 1 cup bisquick, 1Tbs cocoa powder, 2Tbs crunchy peanut butter, 2Tbs walnuts (chopped), 1 medium banana, 1 egg, 1c almond milk, 3Tbs Raspberry preserve
Servings: 3 (makes 6 pancake cupcakes)
  1. Preheat oven to 350*
  2. Line muffin pan with cupcake foil or spray with cooking spray and set aside.
  3. In large bowl mash banana and then mix in peanut butter.
  4. In same bowl add bisquick, eggs and milk and combine well.
  5. Once combined add in walnuts and stir again.
  6. Fill up 6 spots about 1/4 of the way.
  7. Add in 1/2Tbs raspberry preserve to each.
  8. Top off the pancake cupcakes with remainder of batter.
  9. Bake in oven for 15-17 minutes.
  10. Serve with an orange and a little agave nectar on the pancake cupcakes.

Lunch - Mexican Egg Sandwich

Ingredients: 1 egg, 1 artisan flatbread, avocado/tomatillo spread (recipe at bottom), mozzarella cheese, 1 roma tomato, tempeh bacon (recipe at bottom)
Servings: 1
  1. Toast the flatbread and then spread the avocado/tomatillo mixture on both sides.
  2. Add cheese (will melt a bit from heat of bread) then top with tomatoes.
  3. In pan heat up 1Tbs olive oil and cook tempeh until slightly charred on both sides.
  4. In same pan cook egg to your desired consistency
  5. Top the tomatoes with tempeh bacon and fried egg.
  6. Fold in half and enjoy a great tasting sandwich.

PM Snack - Banana and Strawberry Chocolate Hazelnut Spread Sandwich

Ingredients: 2 slices Ezekiel bread, 1Tbs chocolate hazelnut spread, 1 medium banana, 4 strawbrerries
 Servings: 1
  1. Toast the Ezekiel bread until it is very crunchy.  I toast mine on the highest setting and then again at a lower setting for toast perfection.
  2. Spread the chocolate hazelnut on each piece of bread.
  3. Slice the fruit thinly and place on top of each piece of bread and then combine.
  4. Remaining fruit should be sliced on the plate and enjoyed as well.

Dinner - Homemade Pizza (Kale/Mozzarella and Fig/Gorgonzola/Walnut/Arugula)

Ingredients: 1 pkg of Bob's Red Mill Pizza Crust (follow directions), 1 bunch of Kale, 5 slices of Buffalo Mozzarella, 1 roma tomato, 1 bunch of arugula, 5 fresh figs, 1/4c Gorgonzola Cheese, 2Tbs crushed walnuts, 2Tbs honey)
Servings: 4 (makes 8 slices)
  1. Follow the instructions on the package for Bob's Red Mill pizza crust but here is my trick. (I used the entire package with 1/2 as the base of the pizza and the other 1/2 as the crust.)
  2. After you have made the dough and created the pizza bake for 10 minutes so that you see the dough rise and start to turn golden brown.
  3. Remove from oven and spray the dough with cooking spray including the crust.
  4. Add toppings and then put back in oven.
  5. Bake for 12-15 minutes until cheese is completely melted and almost disappears.
  6. Remove from oven and with a pizza cutter slice into 8 pieces.
Avocado/Tomatillo Spread:
In blender add 2 ripe medium avocados 1/2c of salsa verde (or 6 tomatillos), 2 chipotle peppers in adobo sauce (seeded.)  Blend until well combined and spoon into a glass container and refrigerate for an hour or two to allow flavors to meld.  Use this spread on everything.
Tempeh Bacon:
Slice one package of tempeh thinly and add to a medium bowl.  In same bowl add 1/2c liquid smoke (choose your favorite smoky flavor), 2Tbs soy sauce, 3Tbs Worcestershire sauce, 1tsp dried oregano, 1tsp dried sage, 1tsp dried thyme, 1tsp garlic powder.  Combine well then cover  and place in fridge to allow to marinate for at least 3 hours.
This is what I consumed yesterday and felt great all day long in terms of hunger.  I never had hunger pains and no desires for anything sweet as I covered that with the fruit throughout the day.
So What Did Your Eating Day Look Like?
What Do You Typically Eat On A Training Day?
Do You Adjust Your Food Intake Depending On Your Training Load?
Published in Athlete's Plate
Thursday, 30 June 2011 20:35

Athlete's Plate - June 30, 2011

I am really excited about showcasing this menu today because it is for a blogger who is a superb athlete who does not hide from sweating or eating.  In all honesty the blog could be called Sweat, Eat, Sweat More, Keep Eating and it would hit the nail on the head. The times that this blogger can put up will make you stare in awe.  Speed just seems to come out of every pore, followed by some carb loading (although I believe that is to be done before hand right?)  The posts that are written are funny and leave you with a question to answer.  You cannot go wrong with a daily visit to this bloggers site so that you can laugh and walk away entertained. The blogger I am speaking of is Emily of Sweat Once A Day.  Emily is racing Ironman Lake Placid in less than one month so please go to her blog and give her words of encouragement and if that is too much for you then find her on twitter (@emilysweats) and say good luck there, as I'm sure she will appreciate it.

Breakfast - Bagels and (Nut) Butter

Ingredients: 1 whole wheat bagel, 2tbs nut butter, 1 medium banana, 1tbs honey, 1tsp cinnamon spice Servings: 1 Directions:

  1. Toast bagel then spread nut butter on each half and top with sliced banana.
  2. Pour honey over banana and sprinkle the cinnamon spice over top.

AM Snack - Cranberry Walnut Cupcakes

Ingredients: 1/2c Soy Flour, 1/2c Garbanzo Bean Flour, 1/2c HoneyMilk (but any milk will do), 1/4c egg substitute (or 1 egg), 2 tbs peanut butter (or your favorite nut butter), 1 medium banana smashed, 2tbs cranberry [caption jam, 1/4c chopped walnuts, 2tbs agave nectar Servings: 4 Directions:

  1. Preheat oven to 425*
  2. In one bowl mix all dry ingredients (flour, baking soda, baking powder)
  3. In a different bowl mix all wet ingredients (egg, peanut butter, banana, milk)
  4. Add dry to wet in increments and whisk to make sure all fully combined.
  5. After all dry is incorporated add in the nuts and mix to combine.
  6. Spray cupcake/muffin tin (this made 8 for me) with cooking spray.
  7. Fill in tin about 1/4 of the way then put in cranberry jam.
  8. Fill remainder of tin to about 1/2 to 3/4 of the way to the top.
  9. Put in oven for 12 minutes.
  10. Remove from oven and pull cupcakes out of tin with a knife and set to cool.

Lunch - Cornbeef & Cabbage Carbs Sandwich

(recipe adapted from Ingredients: 1 8oz. package of your favorite tempeh, 1/4c olive oil, 1Tbs toasted sesame oil, 1Tbs tamari , 1/4tsp paprika, 1 pinch chili flake, 1/4tsp thyme (fresh or dried), 1 medium garlic clove (minced), 1c raw cabbage (shredded), 4 slices Rye bread, Whole Grain Mustard Servings: 2 Directions:  

  1. Heat 1 T olive oil in a non-stick pan.
  2. Whisk together all ingredients except tempeh.
  3. Cut tempeh into pieces about 1/4 inch thick (be careful to not cut it too think or it will crumble.)
  4. Dip the slices into the marinade (just turning to coat them--don't let them sit)
  5. Place tempeh into hot oiled pan and cook on medium high heat for 3-4 minutes on each side.
  6. When tempeh slices are golden, whisk 1Tbs of water to your leftover marinade, and pour the mixture into your skillet.
  7. Lower the heat. Cover and cook for 1-2 minutes more, then remove the lid and allow the tempeh to crisp up for just another minute.
  8. Set it aside and begin to assemble the sandwich
  9. On toasted rye bread spread whole grain mustard
  10. Layer on tempeh and cabbage then top with remaining slice.

PM Snack - Sweaty Spinach Smoothie

Ingredients: 1 bunch spinach, 1c almond milk, 1Tbs Nut Butter, 1/2 banana, 1/2c strawberries, ice Servings: 1 Directions:

  1. In blender whip all ingredients until it reaches your desired consistency.

Dinner - Rocketship Rigatoni

Ingredients: 6oz Jovial Foods Whole Grain Einkorn Rigatoni, 15oz can fire roasted tomatoes, 15oz can cannelini beans, 2c spinach, 1Tbs olive oil, salt & pepper to taste Servings:Directions:

  1. Bring pot of water to a boil.  Once water is boiling add pasta and cook for 13 minutes.
  2. In non-stick skillet add 1Tbs olive oil and heat.
  3. Once oil is hot add in tomatoes and cook for 2-3 minutes.
  4. Add in cannelini beans and stir to combine then let sit.
  5. After the pasta is done cooking remove and strain water and set aside.
  6. Turn off heat on bean and tomato mixture and add in spinach.
  7. Fold beans and tomatoes over top of spinach so it begins to wilt.
  8. Once wilted put some of the mixture on bottom of bowl then add pasta on top.
  9. Finish off with more sauce and serve.
Emily - Hopefully these meals will get you the carb-tastic euphoria you are seeking especially after triple brick workouts.  Good luck at IMLP but luck is for those that have not prepared and you are prepared.
Please provide with a nomination for a featured blogger for next week's TAP.  Thank you.
Published in Athlete's Plate
Thursday, 07 July 2011 16:29

Athlete's Plate - July 7, 2011

The Athlete's Plate menu is taking the week off this week.  I have been running on fumes for the past few days because of the workouts that my coach has been putting me through and work has been a killer, but this has been a great week. If you follow me on Twitter you will know that on Wednesday I did 4+ hours of training with 2800y of swimming followed by 1 hour of running and topped off with 2 hours of cycling.  I did it all before work so I could enjoy my day working and not worry about getting in that last workout.  By 6pm on Wednesday my brain was fried and I logged off of all electronic devices. Today I had another day of Swim, Bike, Run but this one also included a strength set.  This morning I had 3400y of swimming followed by 1 hour of cycling and 20 minutes of running which does not sound bad, except that the cycling included a 10k TT and the run was not just 20 minutes of skipping but 20 minutes at my 10k pace.  #thinkSPEED was in full effect today. Remember just two short paragraphs ago I said work has been a killer but it has been a great week as well?  I can say this because I sold the 2nd largest package in company history, have the largest package out as a proposal, and am looking at closing two to three deals today and that does not account for the prospecting that I have done.  If you or somebody you know is looking to launch a social media marketing campaign contact me because our barrier to entry is low but we do a great job. Anyway, back to the subject at hand.  Tonight Karen and I have decided is going to be date night (for Kevin - unfortunately Grey's is not new) so I will  be making homemade pizza for us.  Now, since we can never agree on the toppings I will end up making the pizza split in half with topping for Karen on one side and the topping for myself on the other. Karen has been asking (ok more like begging) me to make Naan Pizza for her with Figs and so I have decided I am going to make her half with figs, gorgonzola, arugula and walnuts with a sprinkling of honey on top. On my side I was originally going to go with sauteed mushrooms, red onions, garlic, chipotles and then topped with thinly sliced tomatoes and olive oil.  The tomatoes would crisp up in the oven at 450* and just be oh so tasty. But that is when I came across the following recipe that was on the site of one of my favorite chefs.  I am a huge fan of Marcus Samuelsson from watching him on Food Network.  He has a great story and all his food is spot on.  There is never a slip up with him and he believes in cooking healthy and makes a majority of his dishes vegetarian, which is not something you ever see on Food Network. Side note here:  One of my biggest pet peeves of TFN is that there is not ONE vegetarian cooking show.  Not ONE.  I mean there is a health crisis in this country with over 75% of American being considered obese and yet all I see is Paula Dean and mountains of butter, Rachel Ray telling people items are healthy as her portions are the size of Rhode Island, and while I love Guy Fieri and Diners, Drive-Ins and Dives the food that he showcases and is eating is loaded with unhealthy items. Back to our regularly scheduled program:  So after finding the following recipe on his site I am torn.  I made a sandwich for lunch yesterday that has those ingredients above but was served on toasted ezekiel bread with a avocado, tomatillo, chipotle spread, a fried egg, broccoli sprouts and tempeh bacon. So I am going to ask you, the reader to choose what I make on my side of the pizza tonight.  Voting will close at 4pm CST so I can get the ingredients, go to the gym and get a strength session in and then home to cook.  I will post pictures of the pizza on my Facebook  (click now to see this mornings recovery breakfast pictures) page tonight/tomorrow morning for you to see the final product. ===================== MAY 2, 2011

FIVE INGREDIENT COLUMN BY LINDSAY HUNT In the beginning of the 20th century, American women spent an average of 30 hours a week in the kitchen. In the 21st century, that number has decreased to an average of 5.5 hours for women, and 4.4 hours for employed women.
Photographer: Lindsay Hunt
That’s not a lot of time to prepare healthy food at all! How do you cope with the fast pace of contemporary life and still find time to make nutritious dinners? This is a daily struggle for millions of Americans, to which I’m not immune. Solutions include simple sautées of vegetables, cut quickly and cooked while apot of whole-grains cooks on a back burner. Sometimes it’s even a dinner of scrambled eggs and toast. All of these are valid options for weeknight dinners – they’re healthy, inexpensive, and delicious.
Photographer: Lindsay Hunt
But what if you want something not only healthy, but special, too? In this case, I take a short cut and buy one ingredient pre-made. For less than 2 dollars I bought frozen whole-wheat pizza dough from my local grocery store. I defrosted the dough in the refrigerator during the day at work, and then all I had to do upon returning home was sauté some kale and slice some delicious mozzarella. If you’re super short on time, try one of these Healthy Pizza Options in New York City.
Serves 2-4 1 batch whole-wheat pizza dough (store-bought or homemade) ¼ cup olive oil, divided 1 bunch curly kale, ribs removed and cut into 1-inch slices Salt, to taste Freshly ground pepper, to taste Whole-wheat flour for rolling 4 ounces buffalo mozzarella, cut into ½-inch slices Optional: Crushed red pepper flakes, for garnish 1. 3-4 hours before baking, defrost the pizza dough in the refrigerator. 2. Preheat the oven to the highest temperature. 3. Heat a large saute pan over medium-high heat and add 1 tablespoon of the oil. Add the kale to the pan and toss to coat in the oil. Season with salt and cook until wilted and tender. When cooked, season with freshly ground pepper. Set aside. 4. Dust a clean work surface with flour, and roll the dough out until ½-inch thick. (It may help to stretch the dough in the beginning with your hands.) 5. Transfer the dough to a baking tray and turn on the broiler. 6. Brush with olive oil and place the tray under the broiler. Broil for 5 minutes and remove from the oven. 7. Top the dough with the kale and distribute evenly. Lay the slices of mozzarella on top of the kale, and season with salt and freshly ground pepper. Bake in the preheated oven for 10-15 minutes until the dough is fully cooked and the cheese is melted. 8. Place the tray under the broiler again until the cheese is golden and bubbly. 9. Serve hot, with crushed red pepper flakes, if desired. [caption id="attachment_2994" align="aligncenter" width="490" caption="Kale and Mozzarealla Pizza"][/caption] [polldaddy poll="5214044"]    
Published in Athlete's Plate
Thursday, 23 June 2011 12:18

Athlete's Plate - June 23, 2011

Today's nominee is somebody that I have a lot of respect for.  I have exchanged a number of emails with this person prior to the nomination so I was excited when Allison sent me the email.  This blogger is fast, and I mean fast.  He has qualified for Boston and I believe he can go faster because he works at his craft.  He does not take his ability for granted and keeps working at it and I admire that. This week's Athlete's Plate is in honor of Jim Weatherly of 50 after 40.

Breakfast #1 (Pre-Workout) - The Natural Peanut Butter and Rice Cakes

 Ingredients: 1  brown rice cake, 1tbs peanut butter, 1/2 medium banana (sliced) Servings: 1 Directions:

  1. Spread peanut butter on top of rice cake
  2. Slice banana on top
  3. Serve with 4oz of coffee and a glass of orange juice


Breakfast #2 (post-workout) - The Sandlot Scrambled Eggs

 Ingredients: 2 eggs, 1/4c  red onion (chopped), 1/4c mushrooms (chopped), 1/4c green bell pepper (chopped), 3oz feta cheese, 1 slice Sesame Ezekiel Bread (toasted) Servings: 1 Directions:

  1. Heat non-stick pan with cooking spray
  2. Whisk eggs while pan heats
  3. Drop eggs into pan.  After they begin to set a bit add in vegetables.
  4. Cook for 2 more minutes and add in feta cheese.
  5. Serve with toast, decaf and water

AM Snack - Moneyball Broccoli Salad

 Ingredients: 1c Broccoli Florets (steamed), 1/4c slivered almonds, 1/4c red onion (sliced thin), 1/2 medium orange (segments), Juice from the orange
Servings: 1
  1. Steam or Blanch the broccoli to your desired crunchiness (don't let it get too soft thought)
  2. In a medium bowl combine all the ingredients and lightly toss

Lunch - Field of Dreams Dumplings

Ingredients: 6 wonton wrappers, 1/2c red bell pepper (diced), 1/2c red onion (diced), 1/2c black beans (rinsed and drained)
Servings: 1
  1. In heated pan cook vegetables and beans and set aside to cool.
  2. Layout wonton wrappers and place vegetable mix in the center.
  3. Fold wrapper together and with a touch of water seal the wonton.
  4. Place wonton in steamer and steam for 10 minutes.
  5. Heat 1tbs of olive oil in pan and cook wonton to a crispy exterior.

PM Snack - Tommy Boy 'Tortilla' Chips and Guacamole

Ingredients: 2 whole wheat pitas, 1 avocado, 2 medium tomatillos, 2 chipotle peppers in adobo (seeded), 1/2c red onion (chopped), 1/2c cherry tomatoes (quartered), juice of one lime juice
Servings: 1
  1. Pre-heat oven to 400*
  2. Cut pita into triangles (like tortilla chips) and place on baking dish
  3. Spray pita wedges with cooking spray and place into oven to bake for 10-15 minutes.
  4. In a blender add avocado, tomatillos, chipotle blenders and blend
  5. In a medium bowl fold the lime juice, onion and tomato into the avocado mixture
  6. Remove chips from oven and serve with guacamole on the side

Dinner - Be Great Today Tortellini

 Ingredients: 3/4c tortellini, Bunch of Spinach, 1/2c almonds, Olive Oil, 1/2c cherry tomatoes (quartered)
Servings: 1
  1. Bring water to a boil and cook tortellini per package instructions
  2. In a blender add spinach and almonds and blend while drizzling in olive oil.  Blend until your favorite consistency.
  3. In bowl add tortellini and pesto, then fold in cherry tomatoes.
  Jim - I hope you enjoy this vegetarian menu and that it hit on all your favorite items.




Published in Athlete's Plate
Thursday, 09 June 2011 13:32

Athlete's Plate - June 9, 2011

Our new logo is still being worked on so that it can be shown bigger than the size you saw last week.


This week I am happy to present an Athlete's Plate to somebody who has his priorities in order, from my perspective.  This blogger, nominated by Barbie, is a runner who practices yoga.  He is also into kayaking and camping, but it doesn't end there.  He is a recycler, gardener, energy conserver plus he likes espresso.  I was very impressed when I was going through his site because everything that is preached he practices.  Not only does he practice it but he is passionate about it as well and I find that invigorating.

The blogger I am talking about is Vern Myers and he runs the blog Running Green.  We can all take a lesson from Vern and apply one of his concepts to our life and help to make it a better place for our children's children.


Breakfast - Camping Cakes

Ingredients: 3/4c Soy Flour, 3/4c Brown Rice Flour, 1 banana (smashed), 1/2c HoneyMilk (vanilla or honey flavored), 1 flax egg, 2tsp baking powder, 1tbs baking soda, 1/4c pecans (chopped), 1/4c dried cranberries Servings: 8 pancakes 

  1. Combine flours, baking powder and baking soda in a bowl.
  2. In separate bowl combine milk, banana and flax egg.
  3. Add wet to dry and fold in pecans and cranberries.
  4. Heat up griddle and apply some cooking spray.
  5. Using a 1/4c measuring cup pour batter onto griddle.
  6. Once pancakes begin to bubble wait a few more minutes and then flip over.





AM Snack - Gardening Granola Bar

recipe from

Ingredients: 2 cups quick-cooking oats, 1 cup old-fashioned oats, 1/2 cup pumpkin seeds, 1/2 cup slivered almonds, 1 cup mixed nuts, 1 cup dried cranberries, 1 (14 ounce) can sweetened condensed milk Servings: 24 Directions:

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a 13x9-inch pan with lightly-greased parchment paper; an inch or so of parchment paper should stick up on 2 sides to form lifting handles.
  2. Mix the quick-cooking oats, old-fashioned oats, pumpkin seeds, almonds, mixed nuts, cranberries, and sweetened condensed milk together in a bowl; spread into the prepared pan, evenly pressing into the corners and out to the sides.
  3. Bake in the preheated oven until the edges are golden brown, 20-25 minutes, using slightly less time for chewier bars and slightly more time for crunchier bars.
  4. Allow the the bars cool for 5 minutes in the pan before using the parchment paper to lift them from the pan. Use a sharp knife to cut into bars. Let the bars cool completely and store in an airtight container.


Lunch - Guitar Gazpacho

 Ingredients: 2 cups watermelon, 2 cups orange juice, 2 tablespoons extra-virgin olive oil, 1 seedless cucumber (diced), 1 small yellow bell pepper, (seeded and diced), 1 small red onion (diced), 2 medium garlic cloves (minced), 1 small jalapeno pepper, (seeded and minced), 3 tablespoons fresh lime juice, 2 tablespoons chopped fresh parsley, basil or cilantro, Salt and freshly ground black pepper Servings: 6 Directions:

  1. Process 1/2 cup of watermelon, along with the orange juice and oil, in a blender or food processor until pureed.
  2. Transfer to a medium bowl, along with remaining ingredients.
  3. Season with salt and pepper to taste.
  4. Refrigerate until ready to serve. (the longer it sits the more the flavors meld)


PM Snack - Espresso Brownies

Ingredients: 1c canned black beans (drained and rinsed), 1/2c turbinado, 3tbs canola oil, 4tbs unsweetened cocoa powder, 1 ripe banana, 2 tbs espresso, 2 tsp pure vanilla extract, 1/2 c soy flour, 2 tsp baking powder, 1/8 tsp salt, 3/4 c semi-sweet chocolate chips, 1/2 c walnut pieces Servings - 16 Directions:

  1. Preheat oven to 350 degrees.  Grease 8″ square baking pan and set aside.
  2. In a food processor, combine black beans, sugar and oil, and blend until smooth.  Add the banana, espresso, and vanilla and blend until smooth.
  3. Scrape the mixture into a large mixing bowl.  Add the flour, baking powder and salt and mix until smooth.  Stir in the chocolate chips and walnut pieces.
  4. Scrape the batter into the prepared pan.  Bake until a toothpick inserted into the center comes out clean (25 to 30 minutes.)  Let cool completely in the pan on a wire rack, then refrigerate for several hours before cutting into squares.


Dinner - Stuffed Greek Yoga Yam

Ingredients: 1 yam, bunch of spinach, 2 pepperoncinis (chopped), 1/4c feta cheese, 1/8c kalamata olives (pitted and chopped), 1/4c red onion, 1/4c cucumber (chopped), 1Tbs olive oil Servings: 1 Directions:

  1. Preheat oven to 350*.
  2. Poke holes in yam with fork and place in center of oven and bake until slightly soft.
  3. In a heated nonstick pan saute spinach in 1tbs olive oil until wilted.
  4. After spinach is wilted put in a bowl and combine with remaining ingredients and set aside.
  5. Scoop out the meat of the yam and combine with other ingredients.
  6. Place stuffing back into shell and serve with Naan.
Published in Athlete's Plate
Thursday, 19 May 2011 14:46

Athlete's Plate - May 19, 2011

We took off last week but we are back this week and as they say....better than ever.  This week's athlete was brought to my attention by one of my Charlie's Angels and that is KC of 140 Point 6 Miles...of Awesome! No, she is not the unabomber but is da bomb when it comes to keeping me on my toes.  My Wife (@theladybaha on Twitter), Coach C (@irunitri on Twitter) and KC keep me in line with my training, my eating, motivation and inspiration.  They say jump I jump then ask questions. So KC brought me an athlete that I had never heard of before and that is what makes The Athlete's Plate so exciting for me.  I get to blog hop and find inspiration and motivation everywhere. This week's TAP is in honor Summer Brooks who writes the blog The Blue Line Runner.  This woman is beyond inspirational.  Just take a look at the Local 5Ks that she runs, and by runs I should be saying skating b/c she is fast.  They all have a cause to them and to me that is awesome, just pure awesome. Summer is racing her first EVER triathlon this weekend, so even if you don't like her menu go to her blog and wish her luck.  Remember your first time doing a marathon or triathlon?  There weren't enough good lucks in the world so go ahead and wish her good luck.  

Breakfast - Lake Oconee Overnite Oats Triathlon

Ingredients: 1/3c rolled oats, 5oz greek yogurt, 2/3c HoneyMilk (Vanilla or Honey Flavor), 1/2  banana sliced thin, 2 strawberries sliced thin, 1/4c dried pineapple, 2tbs chia seeds, 1/3c shredded unsweetened coconut, 1/4c almonds, 1tbs agave nectar, 1tbs nut butter (optional chocolate chips, M&Ms, dried fruit) Servings: 1 Directions: Do this the night before

  1. In a bowl combine all the ingredients except for the agave nectar and nut butter.
  2. Once well combined pour into an empty jar (old nut butter jar....I use a plastic jar by Bell)
  3. Place in refrigerator and let sit overnight (now you understand the overnite oats part?)
  4. Next morning after your workout take out from fridge and add agave nectar and mix.
  5. Take the tbs of nut butter on your spoon and begin to eat.  With every bite you will get a taste of nut butter and the overnite oats.

Thank you to Erin Oberheimer Shipe of Until You Tri for introducing this to me.  I am now a full fledged member of OOA and will happy to introduce you to our group on Twitter if you are interested in joining  

AM Snack - Blue(berry) Adrenaline Bars

 Ingredients: 1/2 pound almonds, 1/4 cup raw sesame seeds, 1/4 cup raw sunflower seeds, 1 1/2 cups rolled oats, 1/2 cup unsweetened, dried cranberries, 1 cup unsweetened, dried blueberries, 2/3 cup maple syrup. 1 teaspoon ground cinnamon Servings: 16 Directions:

  1. Preheat an oven to 275 degrees F (135 degrees C). Lightly grease a 9-inch square baking dish.
  2. Grind the almonds, sesame seeds, sunflower seeds, and oats in a food processor until they resemble a coarse meal. Stir the ground mixture in a bowl with the cranberries, blueberries, maple syrup, and cinnamon until evenly combined. Moisten your hands with water and press the mixture into the prepared pan.
  3. Bake in the preheated oven until toasted, about 1 hour until toasted. Cool completely in the baking dish. Cut into 16 bars. Store in an airtight container at room temperature up to 1 week.

Recipe courtesy of  

Lunch - 'Brick' Oven Veggie Pizza

 Ingredients: 2 C mashed sweet potatoes, 2.5 C quinoa flour (raw quinoa blended in a high-speed blender until flour-like, or you can purchase from most stores), 2 tsp baking powder, .25 C cold water, 2 T olive oil, dash of sea salt, 1/2c Low-Fat Ricotta Cheese, 2 Roma Tomatoes Sliced Thinly, 3 cloves of garlic minced, Asiago Cheese Servings: 8 Directions:

  1. Process all ingredients (not incl. ricotta, tomoatoes, garlic or asiago) in a food processor. Once combined, place dough in bowl and use hands to form 2 balls. On a baking sheet (silicone, or pizza stone) roll dough into circular shape about .25 inch thick. Should yield 2 8″ crust.
  2. For variety, I made one large and three miniature to store for later use.
  3. In a preheated oven, bake crust at 400 degrees for 10 minutes. Remove from oven.
  4. Spread ricotta cheese thinly over crust then add garlic and tomatoes.
  5. Shred asiago cheese over the top and place pizza back in oven until asiago melts.
  6. Remove and cut into 8 slices


 PM Snack - Georgia Peach State Trooper Parfait

Ingredients: 5oz Greek Yogurt, 1/2c peaches chopped, 1/4c granola Servings: 1 Directions:

  1. In a glass add half the greek yogurt and top with 1/2 the the peaches
  2. Add 1/2 of the granola then start again with yogurt, peaches, granola


Dinner - The Blue Line Runner Risotto

Ingredients: 8c of vegetable broth, 1/4c Earth Balance Buttery Spread, 2tbs olive oil, 2c finely chopped VIDALIA onions, 10oz white mushrooms chopped, 2 garlic cloves minced, 1.5c arborio rice, 2/3c dry white wine, 1c chopped eggplant Servings: 6 Directions:

  1. In medium saucepan bring broth to a simmer
  2. Keep the broth warm over very low heat.
  3. Melt the butter in a large saucepan over medium heat and add olive oil to it.
  4. Add onions and cook until tender (~8 min)
  5. Add in white mushrooms and garlic.
  6. Stir in the rice and let it toast for a few minutes.
  7. Add in wine, cook until liquid is absorbed, stirring often.
  8. Continue to cook until the rice is just tender and the mixture is creamy, adding more broth by the cupful and stirring often
  9. Stir in the eggplant and cook until tender.

  Summer - I hope you enjoy this menu and that it brings back some memories for you.  Good luck this weekend although you don't need it because you have trained and are ready to rock and roll that race.  Welcome to the tri-community as we are better for having you in it.   Also, please allow me to apologize as I ran out of time in putting the nutritional information together but should you want the information on one of these items please let me know and I will get it for you.

Published in Athlete's Plate
Thursday, 05 May 2011 13:37

Athlete's Plate - May 5, 2011

am super excited to bring today's Athlete's Plate to you because of who it is for.  This athlete, and yes she is an athlete, is a source of true inspiration for me.  Her blog was one of the first for me to read.  I have to admit I was a tad intimidated at first.  You see when you open her site the music just starts blaring and pumping and my heart rate soared to Zone 3 immediately.  Then you start reading that she stop counting her marathons after 30 or so.  You continue to read and she decided in December of 2009 that she was doing an Ironman, and began the journey on January 4th 2010.  That is just awesome (that is another hint) to lay down a goal and start immediately when others are still trying to figure out their new year's resolution. All along the way I have read her stories of training and living.  Her race reports and have placed her on my shoulder during long rides and run as a source of 'don't you even think of giving up' motivation.  She is an angel, and yet a ninja at the same time.  She takes no prisoners and doesn't believe that men stand a chance against her on the bike (I tend to agree.)  She is THE MOST INTERESTING WOMAN IN THE WORLD....I'm sorry the Dos Equis commercial came on (it is Cinco De Mayo) and threw me off. Without anymore hype I present to you the Athlete's Plate for KC of 140.6 miles.....of Awesome!!!!!   

Breakfast - Mexican Egg Whites with KONA Coffee

Ingredients: 4 egg whites, 1/4c of Salsa Verde, 1/4c black beans (drained and rinsed), sliced avocado, 2 corn tortillas, 1Tbs olive oil, KONA Coffee Servings: 1 Nutritional Information: 427 calories, 20g Fat, 42g Carbs, 10g Fiber, 23g Protein Directions:

  1. Heat 1Tbs of olive oil in non-stick pan.
  2. Separate  egg whites from yolks (or just buy a carton of egg whites) and pour into heated pan.
  3. As eggs begin to settle add in salsa verde and black beans and scramble (at this point I would add tabasco or your favorite hot sauce)
  4. Wrap corn tortillas in damp paper towel and heat in microwave for 15 seconds
  5. Once eggs are to your desired consistency pour onto warm tortillas
  6. Layer sliced avocado on top of eggs and wrap.
  7. Eat with a cup of hot KONA coffee.


140.6 Miles to Awesome Apple Granola Bar

Recipe from OneHungryMess on (recipe called for a dehydrator and I adjusted for oven baking)

Ingredients: 3 medium apples, cored & shredded (or pulsed in a food processor), 1 cup raw almonds, 1/4 cup raisins, 6 dates, chopped, 1/4 cup maple syrup or agave, 2 teaspoons cinnamon, 1 teaspoon nutmeg, 1/2 teaspoon cardamom, 1/4 teaspoon sea salt

Servings: 8-10

Nutritional Information: 185calories, 10g Fat, 22g Carbs, 4g Fiber, 4g Protein


  1. Preheat oven to 350*
  2. Grind the almonds in a food processor just before it reaches an almond meal consistency, leaving some small pieces.
  3. Transfer to a bowl and add the remaining ingredients.
  4. Stir until well combined.
  5. Place the mix into a slightly greased baking pan.
  6. Place pan in oven for 12-15 minutes or until sides are browned
  7. Remove and allow to cool then cut into shapes.


Lunch - Flat'bread'Wood'Fire Grilled' Park Pizza

Ingredients: 1 pkg of Tandori Whole Wheat Naan Bread, 1/2c low-fat ricotta cheese, 1 egg, 1/2c chopped spinach, 1 roma tomato sliced thin, 1/4c shredded asiago cheese [caption id="attachment_2070" align="alignright" width="300" Servings: 2 Nutritional Information: 476 calories, 22g Fat, 49g Carbs, 6g Fiber, 25g Protein Directions:

  1. Preheat oven to 425* and begin by placing pizza stone in oven before it begins to preheat.  No Pizza stone?  Use a baking dish but do not put in oven during pre-heat.
  2. Place ricotta in bowl and whisk with egg.
  3. Add spinach to ricotta and mix to well combined.
  4. Spread ricotta/spinach mixture on Naan bread.
  5. Add tomatoes on top.
  6. Cover with shredded asiago cheese
  7. Place in oven for 12-15 minutes until crust is ultra crispy (New York Style)
  8. Remove from oven and cut into pieces.

Make this the night before and re-heat in oven for lunch or eat cold.  Who doesn't love cold pizza?  

PM Snack - Tampa Bay Lightning Fast Liquid Snack

[caption id="attachment_2073" align="alignright" width="275" caption="Click here for source"][/caption] Ingredients: 1/2c spinach, 5oz Plain Greek Yogurt, 1/4c frozen blueberries, 1 medium banana, 1/4c frozen strawberries, 1Tbs almond butter, 1Tbs Flax meal Servings: 1 Nutritional Information: 439 calories, 11g Fat, 53g Carbs, 9g Fiber, 23g Protein Directions:

  1. Place all ingredients in a blender and combine to your desired consistency


Dinner - Thor Tempeh Tacos w Mandy Q Roo Red Beans & Rice

Ingredients: 6 oz tempeh (crumbled), 1 jalapeno (seeded and chopped), 1/4c red onion (chopped), 15oz can red kidney beans (drained and rinsed), 1/2c zucchini (chopped), 1/4c shredded vegan cheese, 3Tbs Salsa Verde, 2 chipotle peppers (seeded and chopped), avocado, 12 corn tortillas, 2c spinach, 1tsp cumin, 1tsp paprika, 1tsp dried oregano, 2c brown rice [caption id="attachment_2074" align="alignright" width="320" caption="Click Here for Source"][/caption] Servings: 12 (nutritional information based on 2 tacos, 1/2c rice) Nutritional Information: 399 Calories, 8g Fat, 69g Carbs, 10g Fiber, 14g Protein Directions: Directions:

  1. Place tempeh in a pan with enough water just to cover.  Bring to a boil and let simmer for 15 minutes.  Once done drain the water and then cook tempeh in same pan for 5 minutes.
  2. While Tempeh is cooking place 1 cup of rice into pot with 4c of water.  Bring water to boil, then reduce to simmer until all water is absorbed.
  3. In a separate pan heat 1Tbs olive oil then add in red kidney bean and add water to barely cover.  Cook over medium-low heat.
  4. Addzucchini, red onions, jalapeno, chipotle peppers and spices and cook for 5-7 minutes or until zucchini and onions start to soften
  5. Add in salsa verde and cook until sauce thickens
  6. Place tortillas in a damp paper towel and place in microwave for 15-20 seconds to soften
  7. Place spinach on tortilla along with slices of avocado
  8. Pour mixture onto spinach and top with cheese
  9. Add your favorite hot sauce to the tacos
  10. Serve with side of beans and rice

  Nutritional Information: 1916 calories, 71g Fat, 236g Carbs, 39g Fiber, 89g Protein Nutritional Breakdown for Endurance Athletes: 42% Carbs, 22.5% Protein, 36% Fat This menu is a little high in fat and low in carbs.  You can remove the almond butter from the smoothie as well as the asiago cheese from the pizza and that will lower the fat and increase the % carbs since they are high in fat but don't present a lot of carbs. KC - I hope this recipe represents you.  You are a true inspiration and motivation to all of us age groupers so keep doing what you do.


Published in Athlete's Plate
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