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Showing posts from August 8, 2021

Chicken Ov-Un-Fried Tofu

  Check out this delicious recipe made by my friend Joey Mock, RD, LD, CLT. For more recipes, education and motivation, be sure to subscribe to our free weekly newsletter HERE. Ingredients 1 block (14 oz.) extra firm tofu ⅓ cup plain bread crumbs ¼ cup panko ½ tsp salt ½ tsp paprika ½ tsp parsley ½ tsp garlic powder ¼ tsp sage ⅛ tsp onion powder 2-3 dashes cayenne pepper (optional) Freshly ground black pepper to taste 1 egg, lightly beaten ½ cup low fat milk 3 Tablespoons all-purpose flour Cooking spray (olive or canola oil) Coconut oil (optional) Your favorite barbecue or sweet chili sauce (optional) Preparation Preheat oven to 400 degrees F. Drain water from tofu and gently squeeze/blot out any excess liquid using a few paper towels. Turn the block of tofu on it’s side and cut into two symmetrical sheets. Cut each sheet into medium to large sized squares. Set aside. In a medium bowl, mix together breadcrumbs, panko, and seasonings. In another small bowl, mix egg and milk together. In

Changing eating habits without fear of weight gain

Are you tired of living with a rigid and restrictive style of eating? Do your food-related habits affect your relationships? Do you want to stop feeling so anxious, stressed, overwhelmed and conflicted around food-related events and decisions?  Are you wanting to make food choices that help fuel your active lifestyle, help you feel good physically and satisfy you mentally?  Are you ready to break free from food rules and build a healthy relationship with food and your body?  If you said yes to any or all of the following, you may find that there is one thing that is holding you back from feeling controlled by are worried about gaining weight/body composition changes.  Unfortunately, we live in a world saturated with diet culture. We are conditioned to group food into "good" and "bad" categories and it's almost universally acceptable to fat shame. Even worse, nutrition experts often encourage disordered eating strategies as a way to improve health, l

Lake Logan Half Ironman Race Recap (Karel)

  The past 12 weeks have been difficult for Karel. After a hard impact mountain bike crash, he broke his right (dominant) hand. While the bones healed according to schedule within 6 weeks, the nerve pain and weakness has been slow, frustrating and painful. It took over two months for Karel to feel somewhat comfortable riding outside because the vibrations of the road caused tremendous pain in his hand. Because he still has a lot of weakness in his hand, this affects his grip while riding and how he swims (he doesn't have much of a "catch" in the water). The pinky and ring finger are numb and this numbness continues down his hand, which can be painful and annoying. There is also a lot of scar tissue in his palm and elbow which causes pain if he touches or hits it in the wrong spot. Throughout this journey, which has been filled with a lot of low, discouraging moments, Karel kept showing up. Not knowing when or if his hand would fully heal, there were a lot of really tough