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

Paying it Forward Yes!!!

Today I received a payoff for all we do here at MBG. This made my day.  A client who had been struggling with an eating issue that was effecting her daily mental life and her 60 day challenge results gave us a note of thanks for helping them through.   If I had any question as to our company direction/intention I no longer have one.  We MBG-LA and MBG Global take the logo as our intention One little monkey helping another, one life changed at a time.  We know and understand that this quote is true "People don't care what you know until they know that you care"  I wish I could recall who that is from, If you do let me know so I can give credit where credit is due.
This is so motivating to me and the crew!

MBG 3:  Training Warriors, Lean and Green Warriors, Rebuilding Warriors

MBG 1: Training Warriors:  Play day
Two warm ups and play on handstands, dips.

MBG2: Lean and Green Warriors
Had a great lunch with some of the noon class members at Natural Cafe, awesome butternut squash Quesadilla, vegan veggie soup, blue corn chips and lots of clean clear water w lemon.
4 Bananas, 2 kind bars, & sauteed spinach and butternut squash soup.  Yum.

MBG3: Rebuilding Warriors
ES yoga in the am and with clients, down dog, bridge and table were my focus today.

Guys, we really mean what we say.  We are here to help you, we will do our best to help you find a strategy that works for you and leads you to a healthier, happier & fitter life.

Be safe Bothers and Sisters.  Happy Birthday to my good friend Cliff (48 and still a kicking butt)

Kevin

Starve a cold and feed a fever or is it stave a fever and feed a cold....you decide.

The adventure continues, this week has been a challenging week for my eating plan and workouts, due to fighting off a cold.  In my latest research of natural health and plant based eating I have been using myself as a guinea pig.  The source for the information "Traditional Foods are your Best Medicine" by Ronald F. Schmid, ND
The following recommendations are given for the "first signs" of a cold or flu.
"First Signs" = everyone has individual characteristics and sequence of symptoms that mark the oncoming of a cold or flu.  They can be fatigue and a head achy feeling, loss of appetite or a vague and growing sense of soreness in the throat.

If  a fast in initiated upon "first sign"  minor symptoms will begin to disappear after about 24 hours.  The cold or flu can be avoided by eating very carefully for the next few days.
The fast should consist of clear liquids, herbal teas and vitamin C some also add cod liver oil.  The fast should continue for around 24 hours or until you feel the symptoms start to subside.  Ramp up on the vitamin C slowly and don't go over 2 to 3 grams a day or you will be adding diarrhea to your list of symptoms.

After the fasting period non starchy vegetables, soups with greens, carrots, onions and garlic. In other words grandma's chicken vegetable soup should do the trick.

I have found for myself that keeping it very simple with lots of water and extra rest has been help me to fight off this flu.  Some people say that a fast lowers your immune systems and will cause muscle waisting.  I say you find out for yourself.  Learn to listen to your body and educate yourself.  I would love to hear your thoughts.

Be safe brothers and sisters,

Kevin

I label therefore I am.

Hey Guys,
Today we laid the ground work for the next chapter at MBG-Moorpark and MBG-LA, I am very excited about  our progress and prospects for the future.
Today I want to talk about "Labels" and the hangups, judgement and assumptions that come with them.  I am going to be dealing with "Labels" regarding how we eat.  Lets look at a few.

1. Omnivore:  eats both plant and animal-based foods.
2. Flexitarian: inclined to mostly eat vegetarian, but sometimes adds meat.
3. Vegetarian: eats no meat, including fish and shellfish, or any animal byproducts; also known as a lacto-ovo vegetarian (eats dairy and eggs).
4. Lacto-vegetarian: a vegetarian who eats diary products, but not eggs.
5. Ovo-vegetarian: a vegetarian who eats eggs, but not dairy products.
6. Pescetarian: a vegetarian who eats fish (may also avoid factory farmed fish).
7. Vegan: eats no meat, eggs or dairy, and no animal derived ingredients, like gelatin, honey or whey; usually also excludes wearing and other uses of animal products, such as leather, wool, angora and cashmere.
8.  Raw: consists of only unprocessed Vegan foods that have not been heated above 115 degrees Fahrenheit.
9.  Macrobiotic: consumes unprocessed Vegan foods and sometimes, fish generally avoids refined oils, flours and sugars.
10. Fruitarian: eats only plant foods that can be harvested without harming the plant.

Wow, now this does not include all the different diets just the labels for "recognized" labels from the International Vegetarian Union.   Really?? a Union?

As you know at MBG we recommend a  "PLANT BASED" diet, we use those words for a specific reason to avoid all the stigma and judgement that comes with each of the "labels" above.  Our brains have a need to make things ordered for memory and association so it takes a concerted effort to stop judging and labeling.  "The primary cause of disorder in ourselves is the seeking of reality promised by another..." Krishnamurti  although Krishnamurti was speaking of the spiritual self it is also true for your nutritional self, we must each seek to know ourselves, our body and how to provide it with nutrition for optimal health, vitality and wellness.  In order to do this each individual must embark on a journey of self-discovery find out what micro nutrient profile works best for them, what foods give them energy, what foods are energy toxins for them, what preparation strategy works best, and what habits/attitudes they must change to create the best strategy for their optimal wellness.
So let go of the "labels", focus on being the individual, unique and special human being you are, engage yourself in a process of discovery with a childlike sense of play and open mindedness.  We will help to guide you on your journey and I am sure we will learn as much from you as you do from us.
Your mission if you should choose to take it.....start the journey.

Be safe brothers and sisters,
Kevin

It is not about the food

Long day today.  Sometimes I am amazed how many different things I can do and places I can go in a single day. Kids to school , clients and off to work.  In order to maintain my energy levels I have to pack a lot of food to bring with me.  One of the most important things you can do is to develop strategies for food preparation.  If you want to stick to your plan you have to "plan" your menu, prepare your meals, portion your servings and remember it bring it with you.
I will give you a few strategies in the coming days to deal with this important part of changing your eating habits.  I bring my cooler bag with me everyday.

MBG3
MBG1 Restoration
ES yoga with my clients.

MBG2:  Training
Today was a Krav training day. Taught Intro fight, with warm up and drills.  I do not consider this a real workout but it was some activity for the day.

MBG3: Plant Based Nutrition
Great eats today,
Meal 1:  2 Bananas, Coffee,
Snack 1: Organic bar, Essential green drink
Meal 2: Salad from Gourmet Bites, plantains
Snack 2: 1 Banana
Meal 3: 1 bowl muesli and carrot juice.

I have been fighting a tummy bug all week, it seems to be getting somewhat better.

Be Safe Brothers and Sisters,

Kevin

Willingness or Willfulness, That is the question.

As part of my ongoing study I read a number of magazines and newsletters one of my favorite reads is Scientific American  - MIND it is full of great articles on how our minds work and process of brain function.  I was reading an article about adherence to programs such as a twelve step or an exercise program.  The research showed that those who have an OPEN mind are more likely to adhere to a program vs the more Willful (Closed minded).  It also speaks of how our own self talk can determine our motivation.  An open mind is asking the question "Will I?"  and the closed mind is saying "I will"  it is interesting and counter intuitive to find that the "Will I?" group even though they are questioning if they can even do the program are talking themselves into being inspired, motivated and looking for that motivation from within.  Where as the "I Will!" group were attempting  to hold themselves to a rigid standard.  The article states "Those asserting will lacked this internal inspiration,which explains in part why their weak commitment to future change."  Interesting is it not?  So those who were asserting will were in effect closing their minds and narrowing their view.  Those who questioned where using a sense of wonder or were "wondering  (the action of having a sense of wonder) and were open to new possibilities.
So 60 day challengers what does this mean to us?  Approach each day with a childlike wonder ask yourself "Will I" develop your motivation, inspiration from within and ACHIEVE your goals.  Willingness to try is more important than rigid standards.  Open your mind.
OK, I am off my soap box now.
Very busy day with workmen at the house and we now have CABLE (sound of angels here).  I had the opportunity to stay home this morning and enjoy some green tea in the backyard.  The sunshine and a slight breeze, made me wonder why I have organized my life in such a way that this is a rare occasion for me.  To actually stop and sit.  Looks like I have some wondering to do.

MBG3:  
MBG1: Restoration
Early to bed last night and a lye in this morning felt so good.  Feeling more recovered today and more calm.
ES Yoga outside with Sara she did snoring dog and scratching dog. I did a series of down dog, up dog.

MBG2: Function training
Today was a play day so I played with Sara, and played at the club during class.  No formal sets and reps today. Did the warm up with class we did some extra speed ladder work just for fun.  Note to self: No intense warms ups on a full stomach or the food baby will show up.

MBG3:  Plant Based Nutrition
Great food today.  
Am:  Bananas 5 total throughout the morning & Green tea
snack1: amazing grass bar and water
Lunch: Pita, Hummus and veggie drink
snack2: cashews, Mango Madness drink
Dinner: 2 bowls Trader Joe's blueberry Muesli and Carrot Juice
Eating green, orange, blue, orange and getting lean.


Be safe brothers and sisters,

Kevin

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