Quinoa "The Gold of the Incas"

If you have been following my blog then you have seen that I have been eating a lot of Quinoa lately.  I was first introduced to it a few years ago by www.fighterdiet.com Pauline Nordin (aka the most nutritionally disciplined person I know).  I have found it very useful to get more amino acids into my diet without eating animal products (aka meat).  I was given this article by Brian Clark one of my friends and inventor of "Ring VanDamme's"

Photo A. Brian Clark RVD

Standing in the rings, slowly lower to under control to full splits keeping the adductors engaged. Pause and pull in and up to a stabilized position.


Photo B. Brian Clark RVD

The article give some basic information, read it and let me know if you have any great Quinoa recipes.

Quinoa is always misunderstood as a type of grain. The truth is quite the contrary to the belief, as quinoa is not a grain but the seed of a leafy plant that is related to spinach! It is considered as a pseudo cereal or pseudo grain. Quinoa is an organic foodgrown in the Andes mountains of Ecuador. It is a small, round, yellow grain in appearance. Helps in relaxing the blood vessels. Thus, making quinoa an excellent choice for people suffering from hypertension, ischemic heart disease and cardiac arrhythmia and helping in improving the cardiovascular health. A study conducted with post menopausal women with heart diseases, high cholesterol high blood pressure, etc have shown low progress in related cardiovascular diseases. You can cook quinoa in just 12 minutes with a crunchy texture. It was known as 'the gold of the Incas' as they had discovered it helped increasing the stamina of their warriors. 

Quiona is high in protein and includes all the nine essential amino acids supplements. It is the choice of grains for vegans, as it helps them take in the adequate amount of proteins, required in a healthy diet. It contains lysine, an amino acid that is very important for the growth of tissues and repair mechanism. It is an excellent source of magnesium, iron, copper, phosphorous and even manganese. It has slow releasing, high level of carbohydrates, that give the stomach a full feeling for a long time. Thus, making it good for people who are watching their weight and need to maintain adequate blood sugar levels. Hence, it does not make one feel guilty of all the extra calories eaten. Know more on veganism.

Nutrition Facts for Quiona

Quiona is very good for people suffering from migraines, diabetes and atherosclerosis. Quiona is a good source of magnesium, that helps relaxing the blood vessels and preventing the constriction and dilation that is observed in migraines. It also contains riboflavin (vitamin B2) that is very important for producing energy within the cells. Vitamin B2 has been known to improve the energy metabolism within the brain and muscle cells, thus reducing the frequency of migraines.  

Quiona contains manganese and copper, that are the co-factors for super oxide dismutase enzyme. This enzyme helps protect the cells from damage by free radicals. A study has also shown that foods containing high insoluble fiber like quinoa have helped avoiding occurrences of gallstones in women.

Sprouted Quinoa Nutritional Facts

Once upon a time, quinoa was cooked and then ground to a paste, to be used as a healing lotion for wounds. It was also used to treat motion sickness, appendicitis, and for nursing mothers. Poultice of quinoa flour was applied to mend broken bones. Sprouted quinoa is a rich source of dietary fiber and omega 3 fatty acids. It is gluten-free and an excellent source of phosphorous, magnesium, zinc, copper and manganese. It also contains vitamin B6, niacin and thiamine. It has lysine for building proteins in the body, great for the heart with its low fat content and a source of complex carbohydrates.

Red Quinoa Nutritional Facts

Red quinoa is a rare grain, which is grown on small plots at a height of 12,000 feet on the Andean Plateau in Bolivia. It is used for cooking in soups, salads, burgers, stuffing, porridge's, breads, muffins, etc. It is a rich source of amino acids, that are easily absorbed by the body. Red quiona contains dietary fibers, folate (vitamin B9) and riboflavin (vitamin B2). It is free from gluten and very healthy grain choice for heart. 

This a little bit of information on quinoa nutritional facts, sprouted quinoa nutritional facts and red quinoa nutritional facts. This is actually a 'super-grain' that is great for people watching their weight and for health conscious people. With all these quiona nutritional facts, you should have no qualms about including quinoa in your healthy diet regime.

MBG3: Training Warriors, Rebuilding Warriors & Lean/Green Warriors

Training: Warriors:
Today it was my Wrist strengthening circuit followed by Handstand practice.  Did a high volume of sets with static holds. resting 3 min between holds.  Wall Walks  x 5,  Free Kick up to hold  x 10.
Will be training at Gokor's tonight with the NoHo Pack of the Dog Brothers.  Love that training Guru Matt "BooDog" always brings a good workout.  And Gokor & Uncle Gene inspire me to train hard.

Lean/Green Warriors:
AM: Green Tea and Kind Bar, 1 Banana
AM2: Whole Foods Vegetarian Sushi, Green Drink
Mid: Veggie Wrap, 1 apple
Afternoon Snack: Amazing grass bar, 1 apple
Dinner tonight is Veggies, Quinoa w cranberries,

Rebuilding Warriors:
Warm up with Beginner Sequence and Gymnastica rolling



Kevin

P.S. Only do the Ring Van Damme's with supervision as Guru Crafty says "Protect your I.Q."

Hasta

Great day of eating and training and now blogging/watching a Gene Lebell DVD on finishing holds.  Currently, he is demonstrating a bear hug where you crush the floating ribs.  Just a little light viewing to relax.
Had a great workout the the MLC -G & D, we did Twofer Tuesday!  We got a great sweat and were totally burned out after the second workout.
Have you got your copy of "The bodies many cries for water yet?"  I am still struggling with getting all my water in so I have been carrying my "Monkey Bar Gym" water bottle everywhere with me and drinking throughout the day.  And let's stay aways from those plastic bottles can you say phyto-estrogen's in parts per trillion?  Sun + Plastic bottles = phytoestrogen's in our body. Oh and guess what your body only recognizes parts per million.
Drink more water and use a stainless bottle preferably a MBG water bottle.

MBG 3:
MBG 1: Restoration
ES yoga with my morning clients and after training.  Sleep was a little lacking last night as the dog was not quite settled in and kept waking me up.  To bed early tonight.

MBG 2: Training
Twofer Tuesday!  15/15 for 32 minutes first set of exercises burpees and jump rope for 16 minutes followed by Hindu squats and mountain climbers for 16 minutes this workout is a great sweat.  We followed that up with Fight Club workout 20 medicine ball slams, 40 sit outs, 60 double jumps, 80 fast hands w rope, 100 resisted punches, we did this 3x AFAP.
Nice workout and I needed it.  As always my MLC crew brought it.

MBG3:  Plant Based Nutrition
Meal 1: Green Drink, nuts and Amazing Grass bar
Snack1: Apple,2 bananas
Meal 2:  Veggie burrito
Snack 2: Amazing Grass bar, water and apple
Meal 3: Good Karma Burger (veggie) from Natural Cafe
Snack 3: Date, grapes

OK, that's it for me for today I am off to my restorative sleep.

Be safe brothers and sisters,

Kevin

Day 2 Walking the Walk

I am pleasantly surprised that I have only minor caffeine withdrawal symptoms,(slight afternoon headache).   I have cut from my normal SB Venti w/add shot (called a Red Eye in SB lingo) to one cup of homemade organic coffee and a 2pm shot of Sencho shot (Green Tea) unsweetened of course. The green tea is a good substitute for weening off of the crazy caffeine levels I have been partaking in and provides 152mg of Catechin Tea Antioxidants to help repair the damage I have done to my system. 
Whether I am preparing a program for myself or a celebrity client of mine, or setting up a new business venture I always follow the same process.  1. Begin with the end in mind. "Ask what do I want the end result to be?" 2. Assess current situation. In this case strength test, measurements, nutritional assessment  3. Goal setting 4. Make a plan.  5. Execute the plan
Let's talk big picture for a second (Step 1. Begin with the end in mind). 
The end result I am looking to achieve is as follows;  In the next 60 days I will  reduce my current body fat while maintaining my current Lean Body Mass (LBM). Improving my energy levels and over all health by implementing a satisfying healthy plant-based diet that gives me energy and vitality. I will increase my current strength levels by following a program of 5x per week of MBG classes both on my own and with the MLC (Monkey Love Crew) with daily Eichens yoga (Beginner Sequence).  I will know I have achieved these results when:
The Goals:
1. I have completed my transition to a Plant Based Diet, removing coffee and processed sugar.
2. I have completed the 100 yard Power Wheel Challenge easily in under 2:30 sec.
3. I have walked on my hands for 5 yards with control. Handstand Walk 5 yards.
4. I have completed 4 Ring Muscle ups with flow and correct form maintaining my false grip.

Ok, so you will notice that I am painting a picture for myself with some realistic goals that fit our S.M.A.R.T. plan.  Specific, Measurable, Attainable, Realistic, and Timely.  They goals are presented in a positive and present tense as if I have already achieved them and they are specific all very important aspects of goal setting.  Also, I am combining a couple of steps here both 1 & 3.  I will be doing measurements tomorrow with Dave and Dixon (the spudboy) as well as our fitness assessments. I will let you know the results tomorrow. 

The MBG3
MBG 1: Training
Update; yesterday was not a complete day off as expected.  I got a call from PappyDog that the NOHO Dog Brothers were training at Gokor's Hayastan Grappling Academy and since I love training/learning I jumped at the chance.  We did 1.5 hours of training in various aspects of Kali Tudo or DBMA (Dog Brothers Martial Art) including basic striking patterns w/sticks, clinch work w/sticks, combining stick striking and combatives (punches & kicks), ground work w/sticks and knives (puts a whole new spin on grappling) and finished with basic throws from the clinch.  Good time had by all and about 5lbs of water loss from good hard training.
Did a great Body weight Endurance workout with the MLC (Dixon, Jarretta, Brianna, Sasha & Kristine (TKHO) in attendance Nick and A.J. had excused absences for work.  Eve the second Robo-Chick (Eve & Jarretta) is on the road with Carrie Underwood as of today and was missed as she always makes us (ego driven males) up our game to save face. We did 20,30,40,50,40 of 1. Med ball sit ups 2. Skaters 3. Log Jump 4. Wall Ball 5. Burpees  this workout for a BW workout is a butt kicker it took us 40 minutes to get most of the way done (Dixon & Kevin), Jarretta and TKHO crushed it and completed an additional rounds of  30 & 20.  Bad Asses!!

MBG 2: Restoration
ES Yoga
1 round of the Beginner Sequence, helped to open up by low back which was sore from the throws of the previous night.  Felt good and opened up after as usual.

Sleep & Meditation
30 min of meditation last night followed up with some reading of "Zen and the Art of Recovery". Sara (Dixon's dog which he rescued from near death with the help of A.J.'s wife Stephanie) joined for the meditation.  Not sure if she has as hard a time letting go of her attachments as I do, well except her favorite toy.  Had a great sleep and a lie in to 8 am my normal wake up is 6 so that felt great today.

MBG 3: Plant Based Nutrition
Breakfast: Home made Coffee 1 cup and 15.2 Fl oz of Essential Greens drink

Post workout snack: Essential Greens Drink and 1 piece of Ezekiel bread w Barney Butter (almond)

Lunch:
Had lunch with Dave to discuss MBG Moorpark daily plan salad from Champagne.

Dinner:
My usual Jethro bowl of salad and steamed veggies. 

Tip when getting off of processed sugar a good substitute are dates they satisfy the sweet tooth in a much healthier form.

Overall feeling very good and optimistic about the fast "looming" ahead.

Take Care and be safe brothers and sisters,

Kevin