Raw, Soaked Pumpkin Seeds-Protein + Omega 3's

Looking for more sources of protein without saturated fat? Raw, soaked pumpkin seeds are a great snack anytime but especially before and after physical activity. They're live food with Omega 3's as well as Iron.

Pumpkin seeds have "protein inhibitors" that do what the words suggest, keep your body from absorbing the protein. If you've ever eaten nuts or seeds and couldn't tell the difference in your energy, you discovered this phenomenon. But as I discovered, when they're soaked and dried, you'll get that "protein boost" that you can feel. They also taste better as well.

I remember my grandmother, with pecan trees, would shell fresh pecans, soak a full 24 hours, then dry on the counter-top because they "make the pecan pie taste best". Many old timers knew that secret but was lost until recently.

You could soak raw seeds or nuts a full 24 hours (required to fully eliminate the protein inhibitors), then dry 8 hours on the counter like my grandmother. If you don't have that kind of time, you can buy them already soaked and dried in resealable bags, convenient for on the go protein (or add them in raw salad or pizza for an extra pop of flavor and protein).

I like a personal trainer's company called Nate's Raw Harvest for raw organic pumpkin seeds. No surprise, these are his most popular sellers because of higher protein than other seeds and nuts.

Try it on your high performance engine called "You". See how your engine runs and go from there...

Good Luck on your wellness journey.

Raw Coconut Water - Rehydrate Quick

Summer brings sweating and dehydration as a daily challenge especially for those of us that live in hot climates. Replenishing not only fluid lost but the electrolytes as well is critical to ensure no heat stroke, leg cramps, etc.

Raw coconut water is said to be the closest to human plasma so people as me what is it good for, I respond, what do they give you plasma for in the hospital when they start your IV?

Two Vietnam medics I've run into, said that not only did they use raw coconut water when they couldn't get human plasma, they preferred it with dramatically reduced rejection. They commented about 1 in every 3 GI's they used human plasma had some form of rejection. This could be minor rash or serious as cardiac arrest. Raw coconut water was plentiful is Southeast Asia and many local doctors used it exclusively on the heavy civilian injuries. They also said it was used in World War II medics as well in tropical areas where supply is close.

I've tried canned or room temp coconut water and felt no different. It's the "raw" for me that made the difference. It quenched my thirst and/or stopped the cramp. Again, juiced in a vacuum (HPP - see my 5/6 entry) so no bacteria is possible had only one option called Harmless Harvest. If you get a chance to grab "a pink one", it has more antioxidents.

Just another product to "fine tune" your High Performance Body Bucket List. Let me know how it worked for you!

Good Luck on your Wellness Journey....

Tart Cherry - Move over Gaterade

With so many of us active for longer in life than any other generation previously, it becomes critical to guard from potential injuries. But as more injuries occur at an earlier age, this can be a challenge.

Being proactive for injury and inflammation are critical to professional athletes and their trainers. It affects their ability to play longer (i.e. ability to earn money). Having watched professional trainers for the Dallas Cowboys, Stars and Mavericks at many juice bars in town, Gatorade has lost out to tart cherry juice for increasing performance during workouts and games by athletes and their trainers.


As the website Choosecherries.com goes further explaining "the tart taste is an indication of the amount of anthocyanins inside. These flavonoid compounds are behind the sourness, intense red color and potential health-promoting properties, like reducing muscle soreness after exercise, easing arthritis pain and enhancing heart health. They may even help you sleep better at night because they contain melatonin, a natural hormone that regulates our sleep cycle."

My favorite (as well as 90 professional and college teams) is Cheribundi Tart Cherry Juice. I prefer the "Lite" or 40 tart cherries in 8 oz bottle with stevia to take the sourness of tart cherry. See how your engine performance with this before a workout or to sleep more soundly. I use them for both..

Good Luck on your wellness journey.

Chia Seeds-Time released protein

Yes, the Chia Pet craze is back without the "Pet." Now just the seeds for great Omega 3's, protein and fiber.. I found when I sprinkled on my salad, sandwich or on top of smoothie, it was a "time released protein feeling."

I initially added to my daily routine to get more "plant-based protein" options for high aerobic exercise (in my case ballroom dancing). What I discovered was the "belly fat" that can be a challenge, started melting away. Didn't count on this added benefit.. When I forgot to add chia seeds, I started getting "puggy around the middle."

It did require I drink glasses of water with whatever I put it on. I discovered the seeds soaks up liquid while digesting in the gut so can be dehydrating. There is also ground chia but I found, for me, it just ran through me like ground flax. A bathroom needed to be very close is what I will say on that.

Chia seed can only be grown within 15 degrees of the equator but there are many brands. I've tried those from Ecuador and Mexico but discovered they didn't seem as "potent" since I had to add more chia to get the same protein boost of the others. I found one from Australia called The Chia Co worked best for me. They have a variety of sizes that are resealable and single serve shots that I can keep in my purse, for more portability, while at class or when I need energy boost. 

Another experiment to add to your High Performance Engine List (You)?

Inflamation and Gluten

Whether you are a athlete, weekend warrior or couch potato, inflammation (and the pain that comes with it) will introduce itself to you. Learning what changes it from being good for our body, to threatening, will continue to get our attention.

Up to now, prescription drugs helped us thru the short-term, but for many it is more long-term to manage on-going pain.And then there's side effects, kidney and liver damage, the scariest.

Although there seems to be major bantering in the medical community about the topic (The Gluten Summit for MDs), I decided to go gluten free for 10 days and just see how I felt.

 The first thing I noticed (that I didn't even know was present) was less stiffness in the morning. After about 5 days, I noticed less dryness of my mouth and eyes. After the end of the ten days, I just felt more energy so I decided to continue since there are so many gluten free options at grocery stores. Most are frozen so less waste when I pop into toaster oven..

Eating out is also becoming easier but you have to research which restaurants have gluten free options. If I'm going to family function, I eat before and/or bring a "contribution to the meal" with "I didn't know I wasn't supposed to bring anything." Many times somebody ends up liking it better or begins the discussion of my gluten free experiment. A great topic to a scientific family for dinner time debate.

The experiment continues...

Give the Cows a Break

At first I started utilizing almond milk in my morning protein drink. I noticed I felt better so I read that humans are the only animals that drink milk after infancy. But how could I cut out my most decadent "fat treat", Cotswold and Brie gourmet cheeses?

Then, while researching the Engine 2 Diet and hearing the "triathlete I had admired on ESPN", later a Texas firefighter, I decided to try giving up cheese for a month. Noticed I had no longer had to clear my throat in the morning. Weird, I had never noticed I did that until it wasn't there.

A month later, I took a cooking class with a friend themed "Cooking with Grapes". It included some high quality Gouda and Brie. I told myself "a little wouldn't hurt anything". Run very quickly when you hear yourself say that. On the drive home. I was doubled over in pain like a rope was cutting me in half. I took a Charcoal capsule, it pushed out the toxins my body did not obviously like and I slept peacefully. My friend didn't fair as well that night having given up dairy as well. Guess our bodies were sending us a strong message.

Well, that took care of that.. but I've found many non-dairy everything from cheese made from almonds solid and shreds (which melt very well if you were a grilled cheese fan}to condiments. These are just "every once and a while treats". I find fresh organic foods I prepare are better since I know all the ingredients that go in them. They also taste better. I can whip together a simple fresh dressing but I've gotten to the place I rarely need one because of the freshness of the meal.

Listen to your body. It will tell you what it likes AND (strongly in many cases) what it doesn't like. I've discovered the better you "fuel your high performance vehicle called YOU" the more energetic you feel. On to the next bucket list item on your list of fine tuning.....

Wishing you wellness on your adventure... 

Kombucha - Let the Fizziness begin

While many have heard the term "kombucha", many have tasted only one brand or remember why there's so much buzz about it. And given the second wave of kombucha companies (many local in every city) have little in common but some amount of probiotics (albeit less than popular yogurt).

While initially I did not like kombucha, I love it instead of soda since it's naturally fizzy and another way to get some friendlies with a meal.

The second wave of kombuchas include a few trends I've noticed since the first ones came out, that tasted a little too vinegary for my taste buds. But now, there's something for everyone.

Fruit has been pretty standard from the very beginning but now seasonal fruit flavors have become the rage, only available for short periods of time.

Another trend is injecting pro-biotic culture into coconut water and sweetening with stevia (an herb like basil or mint) to keep the sugar grams very low. Many kombuchas have so much fruit (still sugar grams) that the probiotics are kind of moot since the whole point is to feed the friendlies, not the sugar. One of my favorites is Kevita which I refer to as "kombucha-lite".

Reminding us of childhood soda flavors was another kombucha maker's offering of Cola, Dr Better (Dr. Pepper reminder), Lemon/Lime and my favorite, Root Beer, with a lovely "bite". The old fashioned soda glass bottle is a nice touch as well for Live Soda Kombucha. 

Familiar "cocktail flavors" are another trend, like Kickin Kombucha's Blueberry Mojito and Kevita's Mojito Lime Mint for example. This seems to be the fastest growing trend with almost every brand adding at least one "cocktail flavor".for a primarily adult target market.

So if you tried a Kombucha and didn't like, keep trying, because they all have very "unique personalities" for  "soda fix with benefits".